Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). While you are hungry again, eat a good small “regular” 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, you are back to zero carbs until the workout.

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Avoid gas-producing foods: Eating gas-producing foods like kidney beans and cabbage can add a many inches to any tummy brought about by bloating. So avoid them for the time being.

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