Pre- & Post-Workout Bites for Real Humans

Why it matters (quick science): Carbs top up muscle glycogen; protein helps repair. Timing boosts performance and recovery.

How to do it (timing):

• 60–90 min pre: carbs + protein, easy to digest.

• Within 30 min post: carbs + protein, hydrate.

5 Sport-Ready Ideas:
💡 Pre (endurance): bagel + PB; banana + yogurt
💡 Post (endurance): chocolate milk + granola bar
💡 Pre (strength): oats + milk; toast + eggs
💡 Post (strength): turkey sandwich or smoothie (milk/alt + fruit + oats)
💡 Team/stop-start: pretzels + cheese (pre); yogurt + banana (post)

Hydration & Stash:

• Water daily; add electrolytes for heat/sweat.

• Bag kit: bars, nuts, applesauce, shelf-stable milk, bottle.

Troubleshooting:

• “Stomach slosh” → finish snack >45–60 min pre; keep fat/fibre moderate.

• “No appetite after” → drink calories (smoothie/choc milk).

Checklist:
✔️ Pre = carbs + protein
✔️ Post = carbs + protein
✔️ Bottle + electrolyte for hot days
✔️ Bag snacks restocked

Mini-Guide (save/share):
Pre 60–90 min. Post within 30. Keep it simple.