Eat more carb-rich foods during and around exercise.

Even though many of these are more carb than protein, they are all much higher in protein than your average carb.

The more carbs a person eats, the more insulin is secreted, he explains.

Quite often people who become vegans gain weight, as they eat more carbs and fats than before.

This behavior is not to be confused with having a craving for more carbs several hours after a high-carb meal.

Still, despite eating more carbs and gradually introducing a greater variety of them, it's best to regard these two changes as baby steps.

However, even if you drift back to more carbs and fewer fats, to promote recovery you should still avoid foods that cause high inflammation.

Protein 30 to 35% of daily calories, with sport and alpine climbers aiming to have a 10 to 15% percent more carbs than protein.