Schapiro advises toward eating pretzels as a pre-workout snack. Always have carbs before your workout, as your body needs carbs for immediate energy to train and perform well. “So if you are having pretzels, have them 60 to 90 minutes before you train,” she says. You can also eat them mid-training if you are losing electrolytes while
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Spread atop a few rice cakes. Lean Deli Meat Wrap: Place 6-8 slices of your favorite lean deli meat (chicken breast, turkey breast, ham, roast beef) atop a low-fiber tortilla. Breakfast Sandwich: Quickly scramble a few egg whites, roast up a few slices of Canadian bacon, and throw each atop a plain mini bagel.
Try to finish at least 90 minutes before going to bed if at all possible. This will allow your body to relax properly. After that workout a protein shake that is low in calories and sugar may be OK, but they are far from your only choice, and other, sleep friendly protein rich snacks may be better for you instead.
A good pre-workout meal 2–3 hours before training includes complex carbs for sustained energy and 20–40 grams of protein. For a pre-workout meal during the hour before your training session, opt for something easily digestible that agrees with your stomach—a piece of fruit and some Greek yogurt or a protein shake, for example. Final Words Post-Workout. After your workout, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins. Eating soon after you exercise can help your body get this done faster. Your prime window of opportunity to refuel is 45 minutes to 2 hrs post workout. It’s especially important to eat carbs and protein post . 48 425 43 85 54 426 386 16

is protein good before a workout