Within 30 to 90 minutes after fitness, the protein and carbohydrates added after strength training should be those foods with high glycemic index and fast digestion and absorption. Because it can quickly enter the blood, promote insulin secretion, replenish glycogen to muscles, drive amino acids into muscles, start the process of muscle growth, and inhibit the secretion of cortisol (a catabolic hormone that can destroy and decompose muscle tissue). Eating protein and carbohydrates immediately after strength training may be the best way to ensure that your efforts in the gym get the maximum reward.