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3 to 4 four hours before your workout onsume
Consume 300 to 500 calories
Eat foods like a baked sweet potato or a sandwich made with lean animal protein like chicken or beef on white bread with pretzels; or peanut butter and banana on top of a cinnamon-raisin bagel.
1-2 hours before workout:
Consume smaller portions; a piece or two of fruit, a fruit smoothie or a cup of yogurt.
20 to 30 minutes before your workout,
Consume a sports gel, jelly beans or a sports drink top off your energy stores and offer the quick carbs you need to go anaerobic.
POST WORKOUT FUEL:
The International Society of Sports Nutrition recommends a 3:1 ratio of carbs to protein after a workout.
Try one of these:
Source: Stack.com & ACEFITNESS.ORG
PRE WORKOUT FUEL:
Avoid Fiber, Proteins and Fat