The pre-training fuel cheat sheet ⏱️ 3-4 hours out Eat a real meal. Carbs + protein, don’t go crazy on fat or fiber. You want energy, not a food coma. 60-90 min out Top off the tank. Light carbs, maybe some protein if your stomach’s chill with it. Skip the heavy stuff. 15-30 min out Quick hit only. Banana, sports drink, rice cereal—something simple. Protein optional, but keep it light (whey or aminos, not a whole chicken breast). Training fasted? 🌅 Pick your fighter: → Just water + simple carbs → Carbs + a scoop of whey → Liquid carbs + electrolytes if your gut’s sensitive Hydration 💧 ~500 mL about 2 hours before, then sip when you’re thirsty. Going hard for 60+ min or sweating a lot? Add sodium. Supps that actually help ⚡ Caffeine 60 min pre = solid move for most people. Beet juice? Maybe. Not magic. Dial it in based on how YOU feel. These are starting points, not rules. #PreWorkout #NFLDiet #AthleteFuel #FuelForPerformance