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doi: 10.1016/bs.pmbts.2022.10.002 60
I recommend a 1 to 1 ratio of time spent performing exercise with that same time spent on some form of recovery
Portion & Timing Tips Start with small portions and eat slowly Stop at the first sign of fullness If nausea is present, opt for liquid or soft foods Prioritize protein earlier in the day to prevent muscle loss Lunch: Balanced, Protein-Forward, and Easy to Digest Lunch should stabilize blood sugar, protect lean muscle, and support digestion without discomfort
Try mixing them up in your recipes
