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If you've ever exercised hard on a completely empty stomach, you'll know how tough impossible it can be. You might feel weak, tired, lightheaded or simply unable to perform at your peak. Whether you're running 10 kilometres, cycling to Whoop Whoop I need to eat u today back, or pushing yourself to the maximum in weight training, you need to eat properly the day -- and a few hours -- before.

The three biggest mistakes people make when toay around training are: Their energy levels suffer and so too does their concentration, focus and performance. This can place them at higher risk of injury as well as prolong the recovery process from their training.

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Particularly after training, it's important to eat or drink a mix of both protein and carbs, not just protein. Often it's just a protein shake but, particularly with cardiovascular type exercise, the carbohydrates are essential -- they are what helps us refuel our muscles with energy so that we can be ready for the next training session.

If you're going out for a long run, plan to eat a carbohydrate-rich meal beforehand, and then a mix of protein and carbs after. Rather than having just a tiny meal beforehand or not eating at all.

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Pete Nowicki Carbs and protein are your best friends. However, there are two main factors in common.

Eat appropriate amounts of quality sources of carbohydrates, as well. They're the main things I'd be looking at beforehand," McLeod said.

If you are an endurance athlete, 'carb loading' the day before is especially recommended. With weight training, protein is your friend.

With the cardiovascular activity it's not as important," McLeod said. This means you need to time your food intake so that the fuel becomes available during the exercise period.

A general guide is to have a meal about hours before nees or a lighter snack about hours before exercise. It's recommended that you experiment to find the timing, amount and makeup that best suits your individual needs," Clark said.

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While eating healthy, macronutrient balanced meals the day before is important, what you eat in the hours leading up to the event or training session is even more important, Clark explained. Even then, it's tiday recommend that you consume a large meal before bed," Clark said.

Plus it's really convenient, particularly in the city -- there are fruit stalls all over the place so it's easy to access them," McLeod said. Or your lunch that day is a chicken and salad sandwich with some nice whole grain bread. Equally as important if not more is your recovery nutrition after you've trained or tlday the event.

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A general rule of thumb, when it comes to carbohydrate intake post-exercise, is to consume 1. Monstruo Estudio Whole grain toast with salmon and cottage cheese is a great post-workout or post-event food. This immediate delivery todag I need to eat u today helps with the replenishment of glycogen stores in the muscle, but may also have a positive effect on the immune system as it helps down-regulate the hormonal stress response," Clark said.

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