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...Eating before during and after competition john m berardi phd cscs ryan andrews rd ma ms www precisionnutrition com digging into the fascinating topic of workout nutrition let s get something straight food quality amount make biggest impact on an athlete body composition performance with that said can give athletes a real competitive advantage when it comes to recovery from workouts overall so understanding generally we eat following three goals in mind replenish energy stores increase muscle size or repair any damage caused by activity someone exerts themselves they tissues use this breakdown process is what ultimately makes people stronger more muscular athletic however short term represents only depletion do next nutritionally huge difference main two players are protein carbohydrate amino acid rich meals consumed around training synthesis stimulated suppressed means reverse exercise associated kick start sooner but isn t our concern intense uses stored carbohydrates those carbs hav...