Avoid gas-producing foods: Eating gas-producing foods like kidney beans and cabbage could add a couple of inches with the tummy being a result of bloating. So avoid them for the time being.
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Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). The moment you are hungry again, eat a decreased “regular” 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, are usually back to zero carbs until the following workout.