Your first meal when you wake up and after working out should contain your largest carb intakes of the day. Your body's glycogen stores are depleted when you wake up; replenishing them quickly is crucial to physical and mental functioning. A serious weight-training session depletes glycogen stores. Consume a mix of simple and complex carbs along with a protein within 60 minutes after a workout to restore your energy and ensure long-term muscle recovery.

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Assuming you're not diabetic or prone to hypoglycemic episodes, another way to keep your body guessing is to restrict carb intake (about 50 grams per day) for 48 hours every two or three weeks. Your body will search for alternate energy sources, breaking its rhythm and revving the metabolism. Because it has been glycogen-depleted, your body will quickly use sugar carbs for energy when you return to taking in normal levels.

Do not go low-carb for more than a couple of days or take in fewer…

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When planning meals, you may be tempted to stick to a few familiar sources of carbs. But your system works better when you keep it guessing, so don't let yourself get caught in a rut. Eating a variety of carbs, even some simple sugars, is desirable for athletes, according to the Journal Essentials of Strength Training and Conditioning.

Keep in mind, that's not an invitation to gorge on Froot Loops or candy bars. Foods like potatoes, brown rice, pasta and vegetables should make up the bulk…

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While eating anything raises your metabolic rate, protein boosts it the most. Chicken, turkey, beef, egg whites and cottage cheese are just a few of the choices you have for high-rev foods. Protein is also essential to building muscle, and the more muscle you carry, the more efficiently your body will burn the fat you're trying to fry. And don't forget about breakfast! Get an early jump on your protein - deliciously - with these 5 Protein-Packed Breakfasts for Weight Loss.

Muscle burns…

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How much protein is enough? If you're working a 9 to 5 desk job that you commute to by car, protein isn't an issue. But for someone who's active in sports and trains regularly, adequate protein is essential for losing fat and building lean muscle. Your safest bet is to get between 0.8 and 1 gram of protein per pound of lean mass.

When calculating that amount, use the weight you think you would look good at, especially if you're 20 or more pounds overweight. For example, if an ideal weight…

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The human body is a bit confusing: By the time it tells you it needs nutrients, it's already deficient. In fact, those hunger pangs are your body's last-ditch efforts to convince you to eat. Stay ahead of the curve by eating before your stomach starts growling. If you're pressed for time, consider the following: A meal can consist of a four-ounce chicken breast, a small baked potato and a salad, all of which can be made the night before and require minimal preparation time. Dining can also…Click here to read more.