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and impaired recovery. Ask yourself: Are you fitting in enough time for a preworkout breakfast, even for early morning sessions? Plugging in calories when workouts last more than an hour? Eating properly after to fuel recovery?The general rule of thumb is to drink 20 ounces of water every hour, and to use your pee as your guide—light yellow is the goal. Consider sports drinks for endurance workouts going more than an hour or when conditions increase sweat rates .
First, try to fit in a full meal three to four hours before a workout whenever possible, Majumdar says. As you get closer to a workout, “drop down on the fat and protein intake for quicker digestion and more usable energy,” she says.Ideally, your meal should contain about 200 to 300 grams of carbohydrates and 30 grams of lean protein, Majumdar continues.
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