After Your Workout: Muscles may need 24 to 72-plus hours to fully recover after a workout. Eating 10-20 grams of protein within 60 minutes of exercise can help aid in the process.
Athletes looking to lose weight should do it in the off-season, and they should never look for rapid changes. Aim for about 2 pounds per week of maximum weight loss. Look to lose fat and also gain muscle. Body composition is almost more important than body weight.
Be aware of your iron intake. Iron is an important mineral for athletes because it is one of the components of hemoglobin in the blood that carries oxygen to your muscles. Your muscles use that oxygen to burn carbohydrates and fats for fuel.