We've all done one of those full-out, powerful workouts that leave us decidedly hungry (maybe hangry if you didn't have the right pre-workout nutrition going for you). But what exactly does your body need and want after you've worked it hard and good in your HIIT or LISS or whatever-in-between workout of choice? For our Tone It Up Nutrition Plan, Karena and I are always creating fun, new protein-packed smoothies, muffins, pancakes and meals so that our community can reach all their fitness goals. But we constantly get asked, "What's the deal with protein?" A common misconception is that it...