When I did the Jamie Eason 12-week trainer, one thing she recommended was drinking a protein shake within 30 minutes of working out to aid in muscle growth and recovery. I do this pretty religiously, making my shake as soon as I get home or ordering one at the gym if I'm not coming straight home after my workout. Protein is essential for muscle development and recovery, but you can get the adequate amount from whole foods, like meat, fish, beans, egg whites, nuts, and milk too. I'm usually a protein powder plus water and a few ice cubes kind of girl, but lately I've been trying more fresh fruit and veggie smoothies (with protein powder). The other day, I added about 6 ounces of Odwalla Superfood drink to my protein powder and it tasted so good. Although Odwalla is made with all natural ingredients, the calorie content and sugar is high, so I'd use it sparingly. Mixed frozen bagged fruit is usually what I use. Since I don't like a huge shake (it feels so da...