T Nation

Peri-Workout Nutrition Without Supplements

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.

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