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Eat larger meals two to three hours before exercise and lighter snacks 30 minutes to an hour before. Listen to your body. Adjust your food choices and timing based on how you feel during and after ...
Maximize your gains with these pre- and post-workout foods
Eating after a Workout (aka Fasted Cardio) Exercising in a fasted state — so this might mean working out before breakfast or before dinner when lunch was hours ago — may have its own benefits.
It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep. [68] There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans, and lentils.
A new carbo-loading regimen developed by scientists at the University of Western Australia calls for a normal diet with light training until the day before the race. On the day before the race, the athlete performs a very short, extremely high-intensity workout (such as a few minutes of sprinting) then consumes 12 g of carbohydrate per kilogram of lean mass over the next 24 hours.
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The inhibition of exercise-induced skeletal muscle damage by HMB is affected by the time that it is used relative to exercise. [ 29 ] [ 33 ] The greatest reduction in skeletal muscle damage from a single bout of exercise appears to occur when calcium HMB is ingested 1–2 hours prior to exercise.
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