08/06/2026
🥩 Protein TimingBreakfast: Eating 20–30g of protein early in the day stabilizes blood sugar, keeps you full, and minimizes cravings.Around Workouts: Consume protein before or right after a workout (within 1-2 hours) to maximize muscle repair and growth.Before Bed: Eating slow-digesting protein before sleeping (e.g., cottage cheese or casein) can enhance muscle recovery and strength over time.🥔 Carbohydrate TimingPre-Workout (1–3 hours before): Eat complex carbs (e.g., oats, brown rice) to build glycogen stores for energy during your workout.Post-Workout (Within 1 hour): Pair carbs with your protein to quickly replenish energy used during exercise and promote recovery.At Night: If you are highly active, carbs at dinner help restore your energy reserves. If your daily activity is low, keep carb portions smaller 🇺🇬
