The amino acids in protein help rebuild muscle after the breakdown that occurs during resistance training. But what about endurance exercise? A study published in the journal Medicine and Science in Sports and Exercise compared the recovery supporting potential of chocolate milk to a carbohydrate beverage.

After running for 45 minutes at 65% of capacity, male subjects were given either chocolate milk or a carb-only drink. Muscle biopsies were taken 3 hours later followed by a treadmill run to exhaustion. Milk stimulated protein synthesis and even though muscle glycogen wasn’t affected by either post-workout drink, treadmill time to exhaustion was greater for the milk drinkers.

True Strength Moment: Recovery from exercise involves amino acids from protein for muscle rebuilding, carbohydrates for glycogen replenishment and some time off to let both processes to take place. Strength athletes tend to downplay the importance of carbs and endurance athletes have a reputation for being indifferent to protein. For recipes that take both macronutrients into consideration, search the protein smoothie database at OptimumSmoothie.com

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Amino Chewables

Looking for a tasty way to fight back sweet tooth urges? Munching a pair of candy-tasting Amino Chewables provides recovering muscles with 1,000 mg of Essential Amino Acids including the Branched Chain Amino Acids (BCAAs) Leucine, Isoleucine and Valine. Because they’re micronized, they absorb rapidly. And since each serving is only 10 calories and totally sugar free, you can enjoy them anytime. Keep the flip-top tub handy so you can treat yourself to a quick shot of amino acids in the morning, before working out, after training, in the afternoon and before bed. There’s no wrong time to support muscle size and strength with Amino Chewables.

A lot of bodybuilders like to get their carbs in during the early part of the day. The thinking is that activity after breakfast will burn them up, but a high-carb dinner might contribute to body fat buildup. A study published in the journal Obesity turns this carb-timing myth upside down.

Researchers put 78 obese subjects on a diet of 1,300 to 1,500 calories a day for 6 months. Half spread their carbohydrate intake throughout the day while the rest consumed the majority of their carbohydrates at dinner. Both groups had their nutrients portioned out 20% protein, 50% carbs and 30% fats. The subjects who consumed most of their carbs in the evening lost the most amount of weight.

True Strength Moment: Leptin is a protein released by fat cells that sends satiety signals to your brain. In this study, nighttime carb consumption altered leptin signaling in a way that elevated levels during the daytime hours to keep hunger in check. If your beach body diet has reached a sticking point, give this strategy a tryout to see if you start making progress again.