Fuel your muscles
In terms of muscle growth and performance, it’s absolutely crucial to consume considerate amounts of protein and carbs within 30 minutes before and after your workout, other supplements aside. For the pre-workout meal combine 20 grams of whey protein and 40 grams of slow-digesting carbs that will provide you a steady supply of energy. After you finish, ingest 40 grams of whey protein and 60 grams of fast-digesting carbs to support recovery.

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