- athletes who exercise in the morning can plan to eat part of their breakfast (such as a banana) before the workout, and then afterwards refuel with the rest of their breakfast (such as a bagel and a yogurt);
- athletes who exercise at lunch could eat part of their lunch (half a sandwich) before the workout and then enjoy the rest of the lunch afterwards;
- for afternoon or after work sessions, athletes could eat a granola bar or some pretzels pre-exercise, and then refuel with chocolate milk.
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