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11-22-2012, 09:36 AM
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Join Date: Jun 2008
Country: Canada
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Pre workout -- you have some protein and fat about an hour of start (not too many calories though)... Also make sure you're properly hydrated going in.
Btw the reason banana before a game would probably make you feel worse is that it actually has a fairly high glycemic load, so sugar cramps.

During work -- just water is all you should need unless you're doing a marathon session over 2h.

Post workout recovery -- bit of protein and some veggie carbs (like whole carrots, cucumbers seem to work good for me too) immediately (within 0.5h)... in the 0.5-1.5h (assuming 1h of work) after, have a sweet potato for carbs and some more protein. Also dark green veggies You don't really want fruit sugars because they go directly to your liver first, and then any leftovers go to the muscles.

Later on in the evening for the potassium a banana, or pineapple is good. Avocado also is a great source of potassium as well being a good fat source.

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