Overview:
What to eat around movement for comfort and recovery.
Steps:
1) Pre (60–90 min): Easily digested carbs + a little protein/fat (banana + yogurt; toast + peanut butter).
2) During (if >60–90 min, sweaty): Water; add electrolytes if heavy sweat.
3) Post (30–60 min): Carb + 20–30 g protein (rice/beans + eggs; tofu stir-fry; salmon + potatoes).
Benefits:
• Better energy, lower GI distress, faster recovery.
Precautions:
• Reflux or IBS → trial low-FODMAP pre-workout options.
Suggested Duration & Tips:
• Keep emergency snacks in your bag: nuts, dates, protein bar, shelf-stable milk.