It’s a pre workout so you want something that will sit in the stomach quickly snd without stress….so you can train within 60-90 minutes

Meal 2:
Makros: 150g C, 40g P, 10g F

Food: 50g protein from isolate, 120g rice cereal, 1 bagel, 20g nut butter.

During Training: EAAs

Meal 3: Post workout
Makros: 150g C 40g P

Food: 360g (cooked weight) rice, 60g rice cereal, 140g (cooked weight) turkey.

PRE WORKOUT
60g protein from vegan whey
150g baby rice
150g blueberries 100g strawberries
30g sunflower seeds

PWO:
2 packs hake
100g jasmine rice
100g strawberries
30g sunflower seeds & 10g walnuts
200g Greek yoghurt