7. Start heavy, end light
Your first meal of the day and your first post-training meal should contain your largest carb intakes of the day. Your body’s glycogen stores are depleted when you wake up; promptly replenishing them is crucial to physical and mental functioning.
And your last meal (or two) of the day should emphasize protein, rather than slow-burning carbs such as potatoes and pasta. The carbs you do ingest should be the “wet” kind contained in high-water, medium-fiber foods such as cucumbers, leafy green salads, tomatoes and steamed asparagus. High-fiber, low-water foods absorb a tremendous amount of water, leaching it out of your system; since you can’t drink while you sleep, wet carbs allow you to maintain relatively adequate levels of water during the night.
Bonus tip: Get in the habit of eating fish during your last repast of the day. Fish makes for a lighter meal, and it’s a good way to replenish aminos while getting essential fatty acids. Fish is healthy as well: The American Heart Association recommends at least two servings of fatty fish (such as salmon and tuna) per week.
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