The Zen type answer to planning your diet for a hard workout is – You eat when you are hungry and drink when you are thirsty. Exercise creates an imbalance since it burns energy – to balance this out – eat a wide variety of proteins and complex carbohydrates and avoid processed foods, simple carbs and refined sugar.
Wait 15-20 minutes after eating before working out but this also depends on how you feel after eating and what you ate. Whether you eat too much food or if you are doing abdominal crunches or running may vary the time between eating and exercise.
Eat proteins and complex carbs and supplement with the key electrolytes including magnesium citrate powder which helps relax and repair muscles.
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