When you work out, especially if it is intense, you need to plan time for your body to recover and replenish itself. Exercise is a powerful stimulus that is transformational in terms of what it can do to your body, both inside and out.

The key is to apply that stimulus, and then allow for adequate recovery. It is during the recovery phase that gains are actually made. Is your recovery plan optimal? There are many ways to enhance recovery in the minutes, hours and days after a workout, but one often missed window of opportunity occurs immediately after your workout. There is a 15-30 minute "golden period" in which some simple nutritional interventions can make all the difference.

During exercise, your muscles rely on glycogen that is stored in the muscle tissue and cells. Ideally, your muscles would have been well stocked with glycogen from a high quality complex carbohydrate meal either the evening before exercise, or at least two to three hours before your exercise routine.

Once you start your intense workout, your muscles' glycogen gas tank begins to empty. Immediately following exercise, when the gauge is on E, it is ideal and much more efficient to restock those muscles. The perfect post-workout food or drink combines a moderate to high glycemic index carbohydrate with protein in a 2 or 3 to 1 ratio of carbs to proteins.

The higher glycemic index carbohydrate (like a banana or high fructose drink) is absorbed into your system much more quickly. This is one time that you do not want to skimp on carbohydrates. This is also why most high-level endurance athletes have not jumped on the low carbohydrate bandwagon. In fact, carbohydrates are their fuel of choice - before and after exercise.

Protein is also critical for post workout recovery. Lean protein, like turkey, can be used. Or, if you prefer supplements, try a combination of whey and casein. Whey is quickly absorbed by your body, whereas casein is more slowly absorbed. This is an ideal combo for shorter and long-term recovery.

Your recovery "meal" can come in the form of a smoothie, a supplement, or a more traditional meal. Whichever it is, don't let that window close! Some health clubs offer "recovery shakes" to make things easier.

I have been experimenting with my own concoctions and I found the perfect blender for those of us who are constantly on the go. Chris Freytag, a fitness authority, has designed a terrific blender that makes things so easy (to be healthy) that there is absolutely no excuse. Give it a try, and then please share your recipes with us after you experiment a little.

Also, be sure to re-hydrate yourself. Water is great but you can also try sports drinks (especially if you were exercising more than 1 hour and need electrolyte replenishment), just be aware of all those additional calories. I like those that have recovery-related vitamins and minerals including anti-oxidants.

With a little pre-planning, you will get much more from your work-outs and lessen the risk of overtraining syndrome and overuse injuries, both of which are all-too-often related to inadequate recovery.