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It is advised to eat some protein few hours before exercise because it will help you maintain or even increase your muscle size. Anyone who wants to improve health, body composition, or performance should indulge in this. It can also reduce markers of muscle damage (myoglobin, creatine kinase, and myofibrillar protein degradation). Or at least prevent them from getting worse. (Carbohydrates or a placebo eaten before exercise don’t seem to do the same thing.), the less damage to your muscles, the faster you recover, and the better you adapt to your exercise over the long term. Eating carbs before exercise preserves muscle and liver glycogen. It tells your brain that you are well fed, and helps increase muscle retention and growth.

During-exercise nutrition

What you eat or drink during exercise is only important under specific circumstances. But if you are going to eat during exercise, your goals will be similar to those for pre-workout nutrition, but your main focus should be hydration. Usually most people prefer to drink water and eat fruit and other foods to supply their energy even on really long runs. Either approach is fine, as long as you ensure you’re getting enough protein, carbohydrates and electrolytes, especially sodium.


Carbs after exercise is contrary to popular belief, it’s unnecessary to stuff yourself with refined carbohydrates and sugars to “spike” insulin and theoretically restore muscle and liver glycogen as rapidly as possible after your workout. Eating protein after exercise prevents protein breakdown and stimulates synthesis, leading to increased or maintained muscle tissue. So it’s a great strategy for better recovery, adaptation, and performance

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