WEBVTT

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After an evening workout, dinner can be your

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recovery meal. Start with an ordinary balanced plate

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rather than assuming you need a special drink

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before you are allowed to eat.

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Check the gap before dinner.

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If the meal is ready soon, eat it.

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If transport or work will delay you, pack

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a manageable snack and keep the later meal

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planned.

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Choose a recognisable protein food, a carbohydrate food

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and vegetables according to your preferences.

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Rice with tofu or fish is one example,

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not a fixed recipe or universal portion recommendation.

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Arrange a backup before training.

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Confirm opening hours or store ingredients safely.

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A meal left in a hot vehicle while

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you exercise is not a useful recovery plan,

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however convenient.

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Give a snack a clear job.

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It can bridge a delay, but it does

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not automatically replace dinner.

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Equally, several unplanned recovery products may become an

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extra meal you never intended.

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If evenings repeatedly end in urgent hunger, review

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lunch and the afternoon gap.

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Change one practical detail, such as reserving dinner

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or packing food, and see whether the routine

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becomes easier.