Meal ⏱️ is the #️⃣4️⃣ within my five pillars of nutrition. It is quite a simple concept, basically what you eat before you workout insurance. Do you have adequate energy to train, and what you eat after facilitates the recovery process. Here is the rule 9️⃣0️⃣ 0️⃣ 9️⃣0️⃣ 9️⃣0️⃣ minutes prior athletes should consume a meal that contains some protein and carbohydrates, this number is not written in stone, but that usually provides enough time to be fully digested and be ready to go. 0️⃣ immediately following training, athletes should consume a high-quality protein, such as a way, protein, isolate, along with a high glycemic carbohydrate, such as cyclic dextrin or dextrose. This will cause a spike in insulin, which will decrease cortisol (stress hormone) as well as drive protein, water, and electrolytes into the muscle cells. 9️⃣0️⃣ min after the shake, athletes should consume a meal with a moderate amount of protein (6-10oz) and what is considered to be the largest intake of carbo...