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The Mistake: You don't feel hungry after you exercise, so you don't eat.

Why That's a Problem: Workouts deplete muscle stores, and eating the right mix of nutrients within an hour after you finish helps them recover, which is essential for increasing lean muscle mass.

The Fix: Crandall recommends refueling with a snack made up of 10 to 15 grams of protein and 15 grams of carbs.