If you train hard but just “wing it” with food, you’re missing a big performance boost. What you eat before and after workouts directly affects your energy, muscle growth, and recovery.
Research shows that:
Carbs before training help maintain performance by topping up muscle glycogen.
Protein + carbs after training support muscle protein synthesis and glycogen replenishment.
Here are 5 simple pre- and post-workout food combos you can plug straight into your routine.
Best for: Morning workouts, strength or mixed sessions
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