"You should get most of the calories your body needs earlier in the day," says Kirsch. "I recommend ending your day with a protein drink
, which gives your body the amino acids it needs to repair itself."
If you don't want a shake, go for a small, 6-oz. portion of lean protein along with steamed green vegetables or a mixed green salad.
You shouldn't replace more than one meal with a protein shake. If you're feeling weak after a workout, make sure to re-energize with a snack.