When you exercise, the muscle fibers are torn and broken apart, and in order to repair the tissues you need protein as well as carbs, have some within 30 minutes, the sooner the better. The Nutrition Twins More Quotes by The Nutrition Twins More Quotes From The Nutrition Twins About 3 ounces of chicken breast is 26 grams, so bump it to 5 ounces and you’re set for the day. The Nutrition Twins health