As much as you can afford, if you are engaged in a high octane cardio or muscle-shredding exercise, you should be eating.

Fruits and vegetables, raw if you can, are loaded with vitamins to promote muscle health.

Chicken and fish have healthy protein for muscle reconstruction after a tough workout.

Although it’s high in protein like fish and chicken, avoid steak, ground beef and other red meat. High in fat, cholesterol and a type of iron that has been linked to diabetes.

Students ask all the time, “Should I be drinking protein shakes? Yeah? What kind?”
I answer: It’s really up to taste. Though slight variations make the hundreds of labels at the supplement store react differently with your workout, the important thing is to be consuming extra protein.
I encourage all my students to take some kind of supplement because our workouts are so intense. We shred a lot of muscle and extra protein maximizes results.

You should also think about calories.
Calories are the fuel we burn while we’re working out, but the wrong kinds of calories can actually impede progress, piling up in all the wrong places.

Nuts are loaded with good calories. Mix some almonds and peanuts with dried pineapple and raisins, throw in a little honey-toasted granola for extra sweetness for a satisfying snack loaded with power.
Bread is good in moderation. The carbohydrates help you feel juiced for a bit, but you usually get sleepy shortly afterward.

If you want to look and feel your best, absolutely stay away from fast, fatty and greasy foods. They aggressively counteract any improvements you make during your workout and they also just make you feel lousy afterward.

It’s true that food that is easiest to prepare or taste the best going down are the worst for you.
It takes a little more work to eat healthy, but the results are well worth it. You will feel better, your mind will be sharper and you’ll be keeping all your inner parts synced and running smoothly.