If you follow me on Twitter, you know that I enjoy hosting random Q&A’s using the hashtag #AskBorn. Oftentimes this happens while in a Taxi, at the airport, or just because I feel like talking. This week I was asked about meal timing, what to eat post-workout, and the importance of protein and carbs. It’s one of the most common questions I’m asked in my online coaching program. And since 140 characters really isn’t enough to answer on Twitter, here is what you need to know.

ASK BORN: How many carbs and protein should I be eating post-workout? You like waixy maize? –Max

When I first started training, there was nothing I looked forward to more than my post-workout meal. It was the time when my muscles were starved for food. But more importantly, I thought it was a time when my body needed a massive insulin surge to take carbs and transform them into hard earned muscle.

In my mind, insulin meant sugar, and sugar meant Frosted Flakes. (And lots of Frosted Flakes, as in several very large bowls.) After all, I was convinced my body was like a sponge after a workout and would soak up all the carbs.

Turns out, my mindset regarding the need for significant carbs after a workout was misguided. Of all the ingredients involved in building the body you want, there’s a certain mystique about the role and importance of the meal you enjoy after your workout.