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Think Protein

For metabolism-building muscle and the energy to complete all your workouts, you've got to step up your protein. "I tell clients to make sure to consume 40 grams of protein upon waking in the morning," Ahmad says. Nike trainer Marie Purvis recommends something similar, saying, "Thirty grams of protein within 30 minutes of waking up" can help spur fat loss and stave off fatty cravings later in the day.

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