my bad i just didn't list them.
pre-workout I have 1 scoop whey mixed with 2 scoops instant coffee and a banana (I also eat a ham and turkey sandwich on wheat bread with spinach leaves about an hour before I go to the gym)
post-workout I have 2 scoops whey, a tbs of creatine, 1 cup grape juice, 1 carton of yogurt followed by another sandwich 45min-1hr later
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