Summarize the following:
Exercising depletes the body of essential nutrients and fluids. In order to make your workout successful, you have to replace these to help your body recover and build muscle. Use the ingredients suggested in this section to put together a high-quality meal that will help you build muscle and avoid affecting your blood sugar. Protein is the essential ingredient for building muscle. While doing your weight training regimen, include proteins in every one of your meals to give your body the building blocks it needs to strengthen your muscles. There are many options for including protein in your diet.  Nuts. Any kind of nut is high in protein. You can't go wrong including these in your meals or just snacking on them throughout the day. Beans. Not only do these give you a high dose of protein, but they have a low glycemic index, so they won't affect your blood sugar. If using canned beans, be sure to drain the liquid so you don't overdose on sodium. Fat-free dairy products. Milk and yogurt are great sources of protein. Have a glass of milk or a cup of yogurt for an easy dose of protein. Fish. Salmon, tuna, and herring are usually considered the best options for protein, but any fish will do as well. Make sure you avoid fried fish, however, or you'll consume saturated fats that could be harmful. You need carbohydrates in your diet because without them, your body will use protein for energy. This will divert protein from your muscles and you won't build any mass. Carbohydrates from bleached or enriched products like white bread have a high glycemic index and will raise your blood sugar. Whole wheat products, however, will give you non-enriched carbohydrates. Eat whole wheat bread, pasta, and cereals to give yourself a good serving of carbohydrates. It is a fallacy that we should cut fat out of our diets. While saturated and trans fats should be avoided, mono and polyunsaturated fats are beneficial for your health. They can reduce your cholesterol levels and also help you build muscle. Try some of these foods for good sources of good fats.  Avocados. Fish. Salmon and sardines contain high levels of omega-3 fatty acids. Olive oil. Seeds, especially sunflower, sesame, and pumpkin seeds.

Summary:
Have a good meal after every workout. Eat plenty of protein. Get carbohydrates from whole wheat products. Consume good fats.