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* brown rice
* sprouted *grain *bread
* sweet potato
cold water fatty fish
60 to 90 minutes Before a Workout (30 to 45 grams each of carbs and protein.
30 to 60 minutes Before a Workout (20 - 30 grams each of carbs
15 to 30 Minutes Before a Workout (10 to 20 grams each of carbs and protein)