2. Plan for Maximum Recovery to Get Lean

For the Athlete: Research scientist Steve Hertzler, PhD, RD, worked with Olympic weightlifter Holley Mangold on her nutrition plan, with an emphasis on post-workout nutrition. “The goal isn’t to reduce her weight to that of a swimmer or an endurance runner, but to help her reach a body weight that will allow her to perform at an optimal level and not be too heavy,” explains Hertzler.

For You: Hertzler says the three key principles of sports nutrition—eating to fuel the body, eating to repair the body, and eating to be healthy—apply to Olympic-level athletes and the average exerciser. He says to eat a piece of fruit before each meal, make sure to consume a blend of lean protein and carbs within 30 minutes after your workout, plan your meals ahead, and get healthy sources of calcium and protein that are low in fat.