10/4/2025
60–90 min before
- Light carbs + a little protein (e.g., rice ball + yogurt).
- Go easy on caffeine; avoid heavy fats.
Just before (≤15 min)
- Water or a light electrolyte drink. Skip solids.
30–60 min after
- Fluids + 15–25 g protein (tofu, fish, yogurt).
- If sensitive, choose broth or miso soup.
#nutrition#hydration#pre#post