Russell Wilson eats as soon as possible after practice and games to hit the “recovery window,” a period in which muscles eagerly absorb replenishing nutrients.

Recovery Window Nutrition

After you re-rack your last dumbbell or finish your last sprint, your muscles are— just as you may be—hungry. They’re activated and ready for protein. The 30 to 60 minutes immediately following activity are called the “recovery window,” because your muscles are ready to take in sufficient nutrients to begin the rebuilding process. Products packed with megadoses of protein aren’t necessary, since studies show that consuming more than 20 grams of protein at one time does little to stimulate muscle protein synthesis. Anything over that amount goes to waste—literally. Your body passes it out through your urine. Your best bet? Knock back a recovery drink with protein and carbs immediately after a workout, then wait two hours before taking another dose of protein through a meal.

Immediately After Your Workout

Gatorade Recover Protein Shake

• 270 calories
• 20g protein
• 45g carbohydrates
• 320mg sodium
• 540mg potassium

Two Hours Later

Low-Fat Cottage Cheese (½ cup)

• 81 calories
• 14g protein
• 3g carbohydrates

Grilled Chicken Breast (3 oz.)

• 141 calories
• 26g protein
• 0g carbohydrates

Fat-Free Greek Yogurt (6 oz.)

• 100 calories
• 18g protein
• 7g carbohydrates