Ultimate Post-Workout Food

How do you keep fat burning and muscles toning long after you've left the gym? Eat right immediately afterward, says Jeff Kotterman, president of the National Association of Sports Nutrition.

· TO BURN FAT: Spend the last three-quarters of your gym time on cardio. Follow up with a meal consisting of a 1:3 protein-to-carb ratio (e.g., 6 ounces of plain low-fat yogurt with a half tablespoon of honey).

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· TO TONE: Split your workout evenly between strength and cardio. Then refuel with a 1:2 protein-to-carb ratio (e.g., a half cup of nonfat cottage cheese—a super-effective post-workout muscle builder—along with whole-grain toast with a teaspoon of jam).