a protein shake, as it will provide about 60-70g of carbohydrate for fuel and adequate protein to build muscles. If you prefer the convenience of a canned protein shake, bolster your carbohydrate intake with a banana and a wholegrain bagel.Dr Sarah
juice or a fruit smoothie. Or have wholegrain toast with peanut butter, which is full of healthy fats.”“To recover from training, have a bagel with low-fatnsoft cheese. The bagel contains fast-release carbs for replacing energy, while the cheese provides
