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Peri-Workout Nutrition Without Supplements


#1

I live in Nicaragua and the cost of supplements here is ridiculous (they have to be imported and taxed). Relative to my Nicaraguan income supplements are not feasible. How should i use whole foods for peri-workout nutrition? As of right now i'm experimenting with pounding a pint of milk before and after my workout but i'm most certainly open to suggestion.


#2

chicken or beef and rice would be a good choice in my opinion