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Pre-workout snack of a protein shake plus a complex carbohydrate like brown rice or oats 45 minutes before exercise can give the energy needed to go harder during workouts. Try splitting your 3 (large) main meals for 5 smaller ones, eating every 3 hours. Refernece from


This is how I have achieved what you are seeking to achieve. First, while I only eat three reasonable-sized "meals" a day, I do consume small amounts of high quality food between meal times. This is what I strive for in my protein consumption: 7 am - 2 deviled eggs with breakfast 10 am - 1/2 cup of mix nuts 1 pm - turkey (or ham) sandwich for lunch 4 pm ...


How important is nutrient or meal timing? Under most circumstances and in the grand scheme of things, it's not critical. Of far greater importance is hitting your calorie, macro- and micro-nutrient needs over the course of the day. After that, consistency and commitment should be applied to an appropriate workout plan that suits your performance and/or body ...


Any protein you get from meat and dairy. You are 14 years old and not fully developed, which means that if you are even semi-aware of what you eat, you'll reap huge benefits. Just eat what your parents serve you, and finish your vegetables!

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