{"id":3205,"date":"2026-02-24T17:12:13","date_gmt":"2026-02-24T17:12:13","guid":{"rendered":"https:\/\/trainingowl.site\/?page_id=3205"},"modified":"2026-03-01T16:24:33","modified_gmt":"2026-03-01T16:24:33","slug":"pre-workout-nutrition-fuel-your-engine","status":"publish","type":"page","link":"https:\/\/trainingowl.site\/hr\/pre-workout-nutrition-fuel-your-engine\/","title":{"rendered":"pre &amp; post workout nutrition &#8211; fuel your engine"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"3205\" class=\"elementor elementor-3205\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3a0c7e2 e-flex e-con-boxed e-con e-parent\" data-id=\"3a0c7e2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dc3c4b4 elementor-widget elementor-widget-heading\" data-id=\"dc3c4b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Nutrition strategies for different activity types<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-52e3e54 elementor-widget elementor-widget-text-editor\" data-id=\"52e3e54\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"MsoNormal\">Our bodies convert chemical energy stored in food into biologically available form of energy through three distinct metabolic pathways. We can refer to these pathways as three different \u201eengines\u201c. The relative contribution of each engine to energy production depends on what we are doing at the moment, since they differ in efficiency and are designed to provide energy at different rates. If you want to learn more about these engines and which type of training requires which engine read<b> <u><span style=\"color: #00b0f0;\"><a href=\"https:\/\/trainingowl.site\/hr\/your-body-has-3-engines-learn-to-turn-the-right-ones-on\/\">this article.<\/a><\/span><\/u><\/b> Now, lets find out what type of fuel each of these engines require and what strategic pre workout nutrition hacks can you take in order to maximise the effectiveness of the engine you need based on your training type.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e387699 e-flex e-con-boxed e-con e-parent\" data-id=\"e387699\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-29327b3 elementor-widget elementor-widget-heading\" data-id=\"29327b3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">PRE and post WORKOUT NUTRITION &amp; SUPPLEMENTATION FOR PHOSPHAGEN ENGINE<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8924914 e-flex e-con-boxed e-con e-parent\" data-id=\"8924914\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d578c6a elementor-widget elementor-widget-heading\" data-id=\"d578c6a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Activity types: Weightlifting, Powerliftng, 100m sprint, Shot put, Discus throw, High jump\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5630ae5 elementor-widget elementor-widget-html\" data-id=\"5630ae5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>\r\n    .activity-gallery-grid {\r\n        display: grid;\r\n        grid-template-columns: repeat(6, 1fr); \/* Creates 6 equal columns in a single row *\/\r\n        gap: 15px; \/* Space between the photos *\/\r\n        max-width: 100%; \/* Allows the row to span the width of the container *\/\r\n        margin: 15px 0 30px 0; \/* Adds space below the subtitle and above the shakers *\/\r\n    }\r\n    \r\n    .activity-gallery-grid img {\r\n        width: 100%;\r\n        aspect-ratio: 1 \/ 1; \/* Forces the images into perfect squares *\/\r\n        object-fit: cover; \/* Ensures the image fills the square without warping *\/\r\n        border-radius: 6px; \/* Softly rounded corners *\/\r\n        border: 1px solid #333; \/* Subtle border that looks good on dark backgrounds *\/\r\n        transition: transform 0.3s ease, border-color 0.3s ease; \/* Smooth hover transition *\/\r\n    }\r\n\r\n    .activity-gallery-grid img:hover {\r\n        transform: scale(1.05); \/* Slight zoom when the user hovers over the photo *\/\r\n        border-color: #f39c12; \/* Border turns orange on hover to match your subtitle *\/\r\n    }\r\n\r\n    \/* Mobile responsiveness: switches to 3 columns on tablets, 2 on phones so they don't get crushed *\/\r\n    @media (max-width: 768px) {\r\n        .activity-gallery-grid {\r\n            grid-template-columns: repeat(3, 1fr);\r\n        }\r\n    }\r\n    @media (max-width: 480px) {\r\n        .activity-gallery-grid {\r\n            grid-template-columns: repeat(2, 1fr);\r\n        }\r\n    }\r\n<\/style>\r\n\r\n<div class=\"activity-gallery-grid\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/peak-strength-2048x1152-1.jpg\" alt=\"Activity 1\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/athletics-101-a-beginner-s-guide-to-all-the-events-in-the-sport.avif\" alt=\"Activity 2\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/5-day-powerlifting.webp\" alt=\"Activity 3\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/3994717-81070048-2560-1440.jpg\" alt=\"Activity 4\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/5769acb7e4ef7.image_.jpg\" alt=\"Activity 5\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/459ed1e6-8d44-41ee-abb1-f3b5e0da115e-scaled.jpg\" alt=\"Activity 6\">\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b31886d e-grid e-con-boxed e-con e-parent\" data-id=\"b31886d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e183453 elementor-widget elementor-widget-image\" data-id=\"e183453\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/elementor\/thumbs\/IMG_5914-e1771956788257-rjmynmpd8hgabgs4eyxxa8bqa3sx5whl8mwym3ss4g.jpeg\" title=\"IMG_5914\" alt=\"IMG_5914\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fa6f8c4 elementor-widget elementor-widget-image\" data-id=\"fa6f8c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/elementor\/thumbs\/IMG_5915-e1771956883770-rjmyq401f0atw6vjqolq6zcpzq9ok9318pkywelg80.jpeg\" title=\"IMG_5915\" alt=\"IMG_5915\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a4f6d5c e-con-full e-flex e-con e-parent\" data-id=\"a4f6d5c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a891d72 elementor-widget elementor-widget-heading\" data-id=\"a891d72\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dff10e9 elementor-widget elementor-widget-text-editor\" data-id=\"dff10e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"MsoNormal\">Even though creatine phosphate is the primary fuel for this engine, the capacity of our muscles to store it is about 10 times less than that of glucose. Additionally, one molecule of creatine phosphate produces 2\u20133 times less energy than one molecule of glucose. For these reasons, our muscles burn through creatine phosphate in roughly 10 seconds. After each set, it must be resynthesized during rest periods. This resynthesis requires energy, which can come from glucose stored in the muscle (glycogen) or glucose circulating in the blood. Consuming moderate-GI carbohydrates several hours before training ensures muscle glycogen levels are saturated, while high-GI carbohydrates increase blood glucose immediately before training<span style=\"font-style: inherit; font-weight: inherit;\">, sparing muscle glycogen from depletion which subsequently allows us to train for a longer time. Elevated blood glucose also stimulates insulin, an anabolic hormone that supports muscle growth. Addition of protein to carbs before training ensures amino acids are available to repair and rebuild muscles during exercise. Electrolytes support plasma volume and neuromuscular function during fatigue and dehydration. Caffeine improves mood and arousal while reducing perceived effort and pain.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5279dde e-flex e-con-boxed e-con e-parent\" data-id=\"5279dde\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5075dcc elementor-widget elementor-widget-heading\" data-id=\"5075dcc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Dosages (pre workout) <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3f92e49 e-flex e-con-boxed e-con e-parent\" data-id=\"3f92e49\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-179eb0e e-con-full e-flex e-con e-child\" data-id=\"179eb0e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-79017c0 elementor-widget elementor-widget-image\" data-id=\"79017c0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"574\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5923-1024x574.jpeg\" class=\"attachment-large size-large wp-image-3213\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5923-1024x574.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5923-300x168.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5923-768x430.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5923-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5923-600x336.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5923.jpeg 1044w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-875b92b e-con-full e-flex e-con e-child\" data-id=\"875b92b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f12fd7d elementor-widget elementor-widget-image\" data-id=\"f12fd7d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"564\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5924-1-1024x564.jpeg\" class=\"attachment-large size-large wp-image-3218\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5924-1-1024x564.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5924-1-300x165.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5924-1-768x423.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5924-1-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5924-1-600x330.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5924-1.jpeg 1039w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-bc87277 e-con-full e-flex e-con e-child\" data-id=\"bc87277\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cefb42d elementor-widget elementor-widget-image\" data-id=\"cefb42d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1014\" height=\"593\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5925.jpeg\" class=\"attachment-large size-large wp-image-3219\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5925.jpeg 1014w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5925-300x175.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5925-768x449.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5925-18x12.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5925-600x351.jpeg 600w\" sizes=\"(max-width: 1014px) 100vw, 1014px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3284dbf e-con-full e-flex e-con e-child\" data-id=\"3284dbf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4514c74 elementor-widget elementor-widget-image\" data-id=\"4514c74\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"582\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5922-1024x582.jpeg\" class=\"attachment-large size-large wp-image-3220\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5922-1024x582.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5922-300x171.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5922-768x437.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5922-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5922-600x341.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5922.jpeg 1043w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b17c9ca e-flex e-con-boxed e-con e-parent\" data-id=\"b17c9ca\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f920220 elementor-widget-divider--separator-type-pattern elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"f920220\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\" style=\"--divider-pattern-url: url(&quot;data:image\/svg+xml,%3Csvg xmlns=&#039;http:\/\/www.w3.org\/2000\/svg&#039; preserveAspectRatio=&#039;none&#039; overflow=&#039;visible&#039; height=&#039;100%&#039; viewBox=&#039;0 0 24 24&#039; fill=&#039;none&#039; stroke=&#039;black&#039; stroke-width=&#039;1&#039; stroke-linecap=&#039;square&#039; stroke-miterlimit=&#039;10&#039;%3E%3Cpolyline points=&#039;0,18 12,6 24,18 &#039;\/%3E%3C\/svg%3E&quot;);\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2fefd95 elementor-widget elementor-widget-text-editor\" data-id=\"2fefd95\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"MsoNormal\">After training, blood flow to muscles is elevated and this is when we want to consume creatine to maximise its absorption. This will eventually lead to increased muscle phosphocreatine storage, since it takes a few weeks for exogenous creatine to be converted into phosphocreatine and stored within the muscle. A combination of high- and moderate-GI carbohydrates after training ensures continuous energy availability for muscle repair and recovery, while protein provides the building blocks (amino acids).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8de0aea elementor-widget elementor-widget-heading\" data-id=\"8de0aea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Dosages (post workout)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0482998 e-grid e-con-boxed e-con e-parent\" data-id=\"0482998\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2820af9 elementor-widget elementor-widget-image\" data-id=\"2820af9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1023\" height=\"597\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5928-e1772375169777.jpeg\" class=\"attachment-large size-large wp-image-3230\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5928-e1772375169777.jpeg 1023w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5928-e1772375169777-300x175.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5928-e1772375169777-768x448.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5928-e1772375169777-18x12.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5928-e1772375169777-600x350.jpeg 600w\" sizes=\"(max-width: 1023px) 100vw, 1023px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0cf8ae8 elementor-widget elementor-widget-image\" data-id=\"0cf8ae8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"580\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5930-1024x580.jpeg\" class=\"attachment-large size-large wp-image-3231\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5930-1024x580.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5930-300x170.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5930-768x435.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5930-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5930-600x340.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_5930.jpeg 1042w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-05d6664 e-flex e-con-boxed e-con e-parent\" data-id=\"05d6664\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8d83b58 elementor-widget elementor-widget-heading\" data-id=\"8d83b58\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">PRE and post WORKOUT NUTRITION &amp; SUPPLEMENTATION FOR GLYCOLYTIC ENGINE <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8c0bfd4 elementor-widget elementor-widget-heading\" data-id=\"8c0bfd4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Activity type: Crossfit, Basketball, 400\u20131500 m running, Boxing, High-intensity interval training\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ead605 elementor-widget elementor-widget-html\" data-id=\"2ead605\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>\r\n    .activity-gallery-grid {\r\n        display: grid;\r\n        grid-template-columns: repeat(6, 1fr); \/* Creates 6 equal columns in a single row *\/\r\n        gap: 15px; \/* Space between the photos *\/\r\n        max-width: 100%; \/* Allows the row to span the width of the container *\/\r\n        margin: 15px 0 30px 0; \/* Adds space below the subtitle and above the shakers *\/\r\n    }\r\n    \r\n    .activity-gallery-grid img {\r\n        width: 100%;\r\n        aspect-ratio: 1 \/ 1; \/* Forces the images into perfect squares *\/\r\n        object-fit: cover; \/* Ensures the image fills the square without warping *\/\r\n        border-radius: 6px; \/* Softly rounded corners *\/\r\n        border: 1px solid #333; \/* Subtle border that looks good on dark backgrounds *\/\r\n        transition: transform 0.3s ease, border-color 0.3s ease; \/* Smooth hover transition *\/\r\n    }\r\n\r\n    .activity-gallery-grid img:hover {\r\n        transform: scale(1.05); \/* Slight zoom when the user hovers over the photo *\/\r\n        border-color: #f39c12; \/* Border turns orange on hover to match your subtitle *\/\r\n    }\r\n\r\n    \/* Mobile responsiveness: switches to 3 columns on tablets, 2 on phones so they don't get crushed *\/\r\n    @media (max-width: 768px) {\r\n        .activity-gallery-grid {\r\n            grid-template-columns: repeat(3, 1fr);\r\n        }\r\n    }\r\n    @media (max-width: 480px) {\r\n        .activity-gallery-grid {\r\n            grid-template-columns: repeat(2, 1fr);\r\n        }\r\n    }\r\n<\/style>\r\n\r\n<div class=\"activity-gallery-grid\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/Snimka-zaslona-2026-02-26-092617.png\" alt=\"Activity 1\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/Snimka-zaslona-2026-02-26-092809.png\" alt=\"Activity 2\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/Snimka-zaslona-2026-02-26-092429.png\" alt=\"Activity 3\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/Snimka-zaslona-2026-02-26-092347.png\" alt=\"Activity 4\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/Snimka-zaslona-2026-02-26-092028.png\" alt=\"Activity 5\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/Snimka-zaslona-2026-02-26-092149.png\" alt=\"Activity 6\">\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4844460 e-grid e-con-boxed e-con e-parent\" data-id=\"4844460\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5e4f1d1 elementor-widget elementor-widget-image\" data-id=\"5e4f1d1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/elementor\/thumbs\/IMG_6002-rjrj0x6z0zs0j7l2l932fiuc6g86qoq3siccrw67og.jpeg\" title=\"IMG_6002\" alt=\"IMG_6002\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf4831f elementor-widget elementor-widget-image\" data-id=\"bf4831f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/elementor\/thumbs\/IMG_6003-rjrj16lcxc4vrb7f2d5c4ggy4axuvnrf5sv7kns9y8.jpeg\" title=\"IMG_6003\" alt=\"IMG_6003\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2c09035 e-flex e-con-boxed e-con e-parent\" data-id=\"2c09035\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f661cf0 elementor-widget elementor-widget-heading\" data-id=\"f661cf0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32cfbc5 elementor-widget elementor-widget-text-editor\" data-id=\"32cfbc5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>This engine is fueled entirely by glucose, so we want to make sure muscle glycogen (stored glucose) levels are fully saturated before training,, with plenty of extra fuel in the form of glucose circulating in the blood. We will use the same strategy as we did with phosphagen engine \u2013 consuming moderate GI carbs several hours before training and high GI carbs immediately before. However, since this engine requires even more carbs than the phosphagen engine, we will increase the dose of high GI carbs in order to maximally raise blood glucose levels which will provide us with exogenous carbs when our stored fuel in the form of muscle and liver glycogen runs out. Protein will help to reverse muscle damage by providing our body with material for muscle repair as well as to reduce the rate of that damage by providing us with alternative fuel source, so our body doesn&#8217;t eventually start breaking down its own muscle for fuel.\u00a0\u00a0<span lang=\"HR\">Beta <\/span>alanine will increase the capacity of our muscles to buffer hydrogen (H+) ions, which tend to accumulate whit this type of activity. These hydrogen ions cause fatigue we often recognize as \u201ethe muscle burn\u201c as well as reduce the activity of the glycolytic engine<span lang=\"HR\">. <\/span>Electrolytes will help keep hydration levels optimal since less fluid and minerals will be lost through sweat. Caffeine won&#8217;t directly affect our engine but will improve arousal and mood and help mitigate fatigue<span lang=\"HR\">. <\/span>Sodium bicarbonate can help buffer hydrogen ions in the blood, making it easier for hydrogen ions to move out of the muscles. This helps reduce fatigue and improves the effectiveness of the glycolytic engine. However, high sodium intake can cause gastric discomfort, and elevated blood sodium may increase blood pressure and interfere with neural signaling to the muscles.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f448382 elementor-widget elementor-widget-heading\" data-id=\"f448382\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Dosages (pre workout)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-73c4fbe e-flex e-con-boxed e-con e-parent\" data-id=\"73c4fbe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-9138b74 e-con-full e-flex e-con e-child\" data-id=\"9138b74\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-964208f elementor-widget elementor-widget-image\" data-id=\"964208f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1013\" height=\"571\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6004.jpeg\" class=\"attachment-large size-large wp-image-3279\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6004.jpeg 1013w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6004-300x169.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6004-768x433.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6004-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6004-600x338.jpeg 600w\" sizes=\"(max-width: 1013px) 100vw, 1013px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-30c34e1 e-con-full e-flex e-con e-child\" data-id=\"30c34e1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7f4d6b3 elementor-widget elementor-widget-image\" data-id=\"7f4d6b3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1023\" height=\"574\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6007.jpeg\" class=\"attachment-large size-large wp-image-3280\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6007.jpeg 1023w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6007-300x168.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6007-768x431.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6007-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6007-600x337.jpeg 600w\" sizes=\"(max-width: 1023px) 100vw, 1023px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-14044ed e-con-full e-flex e-con e-child\" data-id=\"14044ed\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-38a2a62 elementor-widget elementor-widget-image\" data-id=\"38a2a62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"573\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6010-1024x573.jpeg\" class=\"attachment-large size-large wp-image-3278\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6010-1024x573.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6010-300x168.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6010-768x429.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6010-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6010-600x336.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6010.jpeg 1148w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e588c1f e-con-full e-flex e-con e-child\" data-id=\"e588c1f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-15a8fdf elementor-widget elementor-widget-image\" data-id=\"15a8fdf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"581\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6013-1024x581.jpeg\" class=\"attachment-large size-large wp-image-3281\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6013-1024x581.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6013-300x170.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6013-768x435.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6013-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6013-600x340.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6013.jpeg 1046w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e9040c2 e-flex e-con-boxed e-con e-parent\" data-id=\"e9040c2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5a3a5e8 e-con-full e-flex e-con e-child\" data-id=\"5a3a5e8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9c33c68 elementor-widget elementor-widget-image\" data-id=\"9c33c68\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"564\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6011-1024x564.jpeg\" class=\"attachment-large size-large wp-image-3277\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6011-1024x564.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6011-300x165.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6011-768x423.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6011-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6011-600x331.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6011.jpeg 1031w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f7ebff0 e-con-full e-flex e-con e-child\" data-id=\"f7ebff0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-01521c5 elementor-widget elementor-widget-image\" data-id=\"01521c5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"574\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6014-1024x574.jpeg\" class=\"attachment-large size-large wp-image-3282\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6014-1024x574.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6014-300x168.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6014-768x430.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6014-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6014-600x336.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6014.jpeg 1049w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-423d6d7 e-flex e-con-boxed e-con e-parent\" data-id=\"423d6d7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5b810fb elementor-widget-divider--separator-type-pattern elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5b810fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\" style=\"--divider-pattern-url: url(&quot;data:image\/svg+xml,%3Csvg xmlns=&#039;http:\/\/www.w3.org\/2000\/svg&#039; preserveAspectRatio=&#039;none&#039; overflow=&#039;visible&#039; height=&#039;100%&#039; viewBox=&#039;0 0 24 24&#039; fill=&#039;none&#039; stroke=&#039;black&#039; stroke-width=&#039;1&#039; stroke-linecap=&#039;square&#039; stroke-miterlimit=&#039;10&#039;%3E%3Cpolyline points=&#039;0,18 12,6 24,18 &#039;\/%3E%3C\/svg%3E&quot;);\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-50ca28f e-flex e-con-boxed e-con e-parent\" data-id=\"50ca28f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ea942be elementor-widget elementor-widget-text-editor\" data-id=\"ea942be\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"MsoNormal\">After training, the combination of high + moderate GI carbs will ensure sustained energy for the processes of muscle repair, cooling the body, refilling glycogen stores, clearing metabolic byproducts etc. while protein will provide necessary material for the repair of muscle and other damaged bodily tissues. Since sweating will usually be high during these types of activities, post workout electrolytes may be needed to further aid in restoring plasma volume and lost minerals.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a16677 elementor-widget elementor-widget-heading\" data-id=\"7a16677\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Dosages (post workout) <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-85e679b e-flex e-con-boxed e-con e-parent\" data-id=\"85e679b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-db6772d e-con-full e-flex e-con e-child\" data-id=\"db6772d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-565ee11 elementor-widget elementor-widget-image\" data-id=\"565ee11\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"573\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6026-1-1024x573.jpeg\" class=\"attachment-large size-large wp-image-3291\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6026-1-1024x573.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6026-1-300x168.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6026-1-768x430.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6026-1-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6026-1-600x336.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6026-1.jpeg 1170w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b3077cb e-con-full e-flex e-con e-child\" data-id=\"b3077cb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-40d6f34 elementor-widget elementor-widget-image\" data-id=\"40d6f34\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"587\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6027-1024x587.jpeg\" class=\"attachment-large size-large wp-image-3292\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6027-1024x587.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6027-300x172.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6027-768x440.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6027-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6027-600x344.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/IMG_6027.jpeg 1170w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-84a6c5a e-flex e-con-boxed e-con e-parent\" data-id=\"84a6c5a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-85e7786 elementor-widget elementor-widget-heading\" data-id=\"85e7786\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">PRE and post WORKOUT NUTRITION &amp; SUPPLEMENTATION FOR AEROBIC ENGINE <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1dbef2c elementor-widget elementor-widget-heading\" data-id=\"1dbef2c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Activity type: Marathon Running, Cycling, Triathlon, Long-distance Swimming, Hiking, Kayaking...<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c18391 elementor-widget elementor-widget-html\" data-id=\"4c18391\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>\r\n    .activity-gallery-grid {\r\n        display: grid;\r\n        grid-template-columns: repeat(6, 1fr); \/* Creates 6 equal columns in a single row *\/\r\n        gap: 15px; \/* Space between the photos *\/\r\n        max-width: 100%; \/* Allows the row to span the width of the container *\/\r\n        margin: 15px 0 30px 0; \/* Adds space below the subtitle and above the shakers *\/\r\n    }\r\n    \r\n    .activity-gallery-grid img {\r\n        width: 100%;\r\n        aspect-ratio: 1 \/ 1; \/* Forces the images into perfect squares *\/\r\n        object-fit: cover; \/* Ensures the image fills the square without warping *\/\r\n        border-radius: 6px; \/* Softly rounded corners *\/\r\n        border: 1px solid #333; \/* Subtle border that looks good on dark backgrounds *\/\r\n        transition: transform 0.3s ease, border-color 0.3s ease; \/* Smooth hover transition *\/\r\n    }\r\n\r\n    .activity-gallery-grid img:hover {\r\n        transform: scale(1.05); \/* Slight zoom when the user hovers over the photo *\/\r\n        border-color: #f39c12; \/* Border turns orange on hover to match your subtitle *\/\r\n    }\r\n\r\n    \/* Mobile responsiveness: switches to 3 columns on tablets, 2 on phones so they don't get crushed *\/\r\n    @media (max-width: 768px) {\r\n        .activity-gallery-grid {\r\n            grid-template-columns: repeat(3, 1fr);\r\n        }\r\n    }\r\n    @media (max-width: 480px) {\r\n        .activity-gallery-grid {\r\n            grid-template-columns: repeat(2, 1fr);\r\n        }\r\n    }\r\n<\/style>\r\n\r\n<div class=\"activity-gallery-grid\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/Snimka-zaslona-2026-02-27-152540.png\" alt=\"Activity 1\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/Snimka-zaslona-2026-02-27-151409.png\" alt=\"Activity 2\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/Snimka-zaslona-2026-02-27-151116.png\" alt=\"Activity 3\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/Snimka-zaslona-2026-02-27-150834.png\" alt=\"Activity 4\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/Snimka-zaslona-2026-02-27-151306.png\" alt=\"Activity 5\">\r\n    <img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/02\/Snimka-zaslona-2026-02-27-153058.png\" alt=\"Activity 6\">\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5983692 e-flex e-con-boxed e-con e-parent\" data-id=\"5983692\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-23115a3 e-con-full e-flex e-con e-child\" data-id=\"23115a3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4749d91 elementor-widget elementor-widget-image\" data-id=\"4749d91\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/elementor\/thumbs\/IMG_6055-rjv0ohhl8071xouu5l5mz0n5045o40yjq2kewl1f8g.jpeg\" title=\"IMG_6055\" alt=\"IMG_6055\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b4fdabd e-con-full e-flex e-con e-child\" data-id=\"b4fdabd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-965f438 elementor-widget elementor-widget-image\" data-id=\"965f438\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/elementor\/thumbs\/IMG_6056-rjv0ol8xzcc784pdjms58zozdnn4ytdh2l6ctovujk.jpeg\" title=\"IMG_6056\" alt=\"IMG_6056\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d13e808 e-con-full e-flex e-con e-child\" data-id=\"d13e808\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c017189 elementor-widget elementor-widget-image\" data-id=\"c017189\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/elementor\/thumbs\/IMG_6003-rjrj16lcxc4vrb7f2d5c4ggy4axuvnrf5sv7kns9y8.jpeg\" title=\"IMG_6003\" alt=\"IMG_6003\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2105993 e-flex e-con-boxed e-con e-parent\" data-id=\"2105993\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b52a03e elementor-widget elementor-widget-heading\" data-id=\"b52a03e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-386f31b elementor-widget elementor-widget-text-editor\" data-id=\"386f31b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>This engine is fueled mostly by glucose, but can also use fat as a fuel. Unlike the other two, which are anaerobic, meaning they don\u2019t require oxygen, this engine needs oxygen to function. It is 7x more efficient at producing energy from glucose than the glycolytic engine and fat itself is almost 10x more efficient energy source than glucose. This means it takes a long time to burn through available fuel using this engine. However, it is because this engine can continuously work hard for several hours that we have to strategically fill up the tank and bring some reservoirs with us so we can make it through the whole duration of the trip. Consuming a combination of high and moderate GI carbs will provide us with moderate steady blood glucose levels, so we can slowly burn through our fuel. Addition of protein pre workout will help reduce muscle breakdown, which can be very high during long duration aerobic activity, by providing amino acids necessary for muscle repair. Protein also provides us with an alternative fuel source if our glycogen\/glucose becomes depleted, so our body doesn\u2019t break down it\u2019s own muscle to use it as a<br \/>fuel. Except for improving mood and decreasing stamina, caffeine actually has a direct effect on this engine. It encourages the body to mobilize our fat tissue and burn a slightly higher percentage of fat stored in our body for fuel. This spares liver and muscle glycogen, aka. sparing precious fuel for those long hours. Nitrates improve the effectiveness of aerobic engine, not in the terms of fuel, but in the terms of oxygen. They reduce this engine\u2019s oxygen demand, thereby enabling us to keep doing the same work with less oxygen. Fluid with electrolytes will optimize pre-workout hydration level by stimulating fluid retention, since we want to start exercise with high volume of water inside our blood.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eae0b4f elementor-widget elementor-widget-heading\" data-id=\"eae0b4f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Dosages (prre workout)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e23cde7 e-flex e-con-boxed e-con e-parent\" data-id=\"e23cde7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-17727bc e-con-full e-flex e-con e-child\" data-id=\"17727bc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c576f48 elementor-widget elementor-widget-image\" data-id=\"c576f48\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1023\" height=\"581\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6058.jpeg\" class=\"attachment-large size-large wp-image-3313\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6058.jpeg 1023w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6058-300x170.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6058-768x436.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6058-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6058-600x341.jpeg 600w\" sizes=\"(max-width: 1023px) 100vw, 1023px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-962aa4c e-con-full e-flex e-con e-child\" data-id=\"962aa4c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-aaa88ac elementor-widget elementor-widget-image\" data-id=\"aaa88ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"593\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6062-1024x593.jpeg\" class=\"attachment-large size-large wp-image-3314\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6062-1024x593.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6062-300x174.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6062-768x445.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6062-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6062-600x347.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6062.jpeg 1121w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-69b513d e-con-full e-flex e-con e-child\" data-id=\"69b513d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-31b34ae elementor-widget elementor-widget-image\" data-id=\"31b34ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"565\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6063-1024x565.jpeg\" class=\"attachment-large size-large wp-image-3316\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6063-1024x565.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6063-300x166.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6063-768x424.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6063-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6063-600x331.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6063.jpeg 1170w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e413416 e-con-full e-flex e-con e-child\" data-id=\"e413416\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4b9dcf7 elementor-widget elementor-widget-image\" data-id=\"4b9dcf7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"577\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6065-1024x577.jpeg\" class=\"attachment-large size-large wp-image-3317\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6065-1024x577.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6065-300x169.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6065-768x433.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6065-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6065-600x338.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6065.jpeg 1044w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d278d43 e-flex e-con-boxed e-con e-parent\" data-id=\"d278d43\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a31849 elementor-widget elementor-widget-image\" data-id=\"2a31849\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/elementor\/thumbs\/IMG_6067-rjv7s2rvn6kvov39pfscwuz19zsjeqwchz81epg33g.jpeg\" title=\"IMG_6067\" alt=\"IMG_6067\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a753479 elementor-widget-divider--separator-type-pattern elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"a753479\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\" style=\"--divider-pattern-url: url(&quot;data:image\/svg+xml,%3Csvg xmlns=&#039;http:\/\/www.w3.org\/2000\/svg&#039; preserveAspectRatio=&#039;none&#039; overflow=&#039;visible&#039; height=&#039;100%&#039; viewBox=&#039;0 0 24 24&#039; fill=&#039;none&#039; stroke=&#039;black&#039; stroke-width=&#039;1&#039; stroke-linecap=&#039;square&#039; stroke-miterlimit=&#039;10&#039;%3E%3Cpolyline points=&#039;0,18 12,6 24,18 &#039;\/%3E%3C\/svg%3E&quot;);\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3fa5c34 elementor-widget elementor-widget-text-editor\" data-id=\"3fa5c34\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>For aerobic activities that last for more than 2 hours you\u2019ll need some intra-workout carbs to prevent you from running out of fuel and hitting that familiar wall. Also electrolytes because you will be loosing a lot of minerals through sweat.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a97851 elementor-widget elementor-widget-heading\" data-id=\"0a97851\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">dosages (intra workout)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b58a354 e-flex e-con-boxed e-con e-parent\" data-id=\"b58a354\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f23e394 e-con-full e-flex e-con e-child\" data-id=\"f23e394\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-60e78b7 elementor-widget elementor-widget-image\" data-id=\"60e78b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"604\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6069-1024x604.jpeg\" class=\"attachment-large size-large wp-image-3334\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6069-1024x604.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6069-300x177.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6069-768x453.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6069-18x12.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6069-600x354.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6069.jpeg 1137w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b440a4d e-con-full e-flex e-con e-child\" data-id=\"b440a4d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c79a5ff elementor-widget elementor-widget-image\" data-id=\"c79a5ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"599\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6070-1024x599.jpeg\" class=\"attachment-large size-large wp-image-3335\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6070-1024x599.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6070-300x175.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6070-768x449.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6070-18x12.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6070-600x351.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6070.jpeg 1156w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3f1099d e-flex e-con-boxed e-con e-parent\" data-id=\"3f1099d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b9dd003 elementor-widget elementor-widget-text-editor\" data-id=\"b9dd003\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>After you\u2019re done with aerobic training session you want to start filing up fuel tanks you have used up for which you need both high and low GI carbs, keep replenishing minerals and fluids that you have lost for which you need electrolytes and to provide a material for rebuilding muscle and connective tissue which will be protein.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf470b5 elementor-widget-divider--separator-type-pattern elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"bf470b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\" style=\"--divider-pattern-url: url(&quot;data:image\/svg+xml,%3Csvg xmlns=&#039;http:\/\/www.w3.org\/2000\/svg&#039; preserveAspectRatio=&#039;none&#039; overflow=&#039;visible&#039; height=&#039;100%&#039; viewBox=&#039;0 0 24 24&#039; fill=&#039;none&#039; stroke=&#039;black&#039; stroke-width=&#039;1&#039; stroke-linecap=&#039;square&#039; stroke-miterlimit=&#039;10&#039;%3E%3Cpolyline points=&#039;0,18 12,6 24,18 &#039;\/%3E%3C\/svg%3E&quot;);\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3eb29a0 elementor-widget elementor-widget-heading\" data-id=\"3eb29a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">dosages (post workout)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-538ced4 e-flex e-con-boxed e-con e-parent\" data-id=\"538ced4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-8976b10 e-con-full e-flex e-con e-child\" data-id=\"8976b10\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2cd1eef elementor-widget elementor-widget-image\" data-id=\"2cd1eef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"579\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6071-e1772374672706-1024x579.jpeg\" class=\"attachment-large size-large wp-image-3337\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6071-e1772374672706-1024x579.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6071-e1772374672706-300x170.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6071-e1772374672706-768x434.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6071-e1772374672706-18x10.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6071-e1772374672706-600x339.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6071-e1772374672706.jpeg 1157w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4fd393d e-con-full e-flex e-con e-child\" data-id=\"4fd393d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9fe859c elementor-widget elementor-widget-image\" data-id=\"9fe859c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"602\" src=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6072-1024x602.jpeg\" class=\"attachment-large size-large wp-image-3338\" alt=\"\" srcset=\"https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6072-1024x602.jpeg 1024w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6072-300x176.jpeg 300w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6072-768x452.jpeg 768w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6072-18x12.jpeg 18w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6072-600x353.jpeg 600w, https:\/\/trainingowl.site\/wp-content\/uploads\/2026\/03\/IMG_6072.jpeg 1170w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-28fcbe0 e-flex e-con-boxed e-con e-parent\" data-id=\"28fcbe0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-085b47c elementor-widget elementor-widget-html\" data-id=\"085b47c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>\r\n    .tow-references-container {\r\n        background-color: #121212; \/* Deep dark grey to avoid halation *\/\r\n        color: #e0e0e0;\r\n        padding: 30px;\r\n        border-radius: 8px;\r\n        font-family: 'Segoe UI', Roboto, Helvetica, Arial, sans-serif;\r\n        line-height: 1.6;\r\n        margin-top: 50px;\r\n        border-top: 3px solid #d4af37; \/* Gold accent line *\/\r\n        box-shadow: 0 4px 15px rgba(0,0,0,0.5);\r\n    }\r\n\r\n    .tow-references-title {\r\n        color: #d4af37; \/* Gold Title *\/\r\n        font-size: 1.4rem;\r\n        font-weight: 700;\r\n        margin-bottom: 25px;\r\n        text-transform: uppercase;\r\n        letter-spacing: 1.5px;\r\n        display: flex;\r\n        align-items: center;\r\n    }\r\n\r\n    .tow-references-title::after {\r\n        content: \"\";\r\n        flex: 1;\r\n        margin-left: 15px;\r\n        height: 1px;\r\n        background-color: #333;\r\n    }\r\n\r\n    .tow-ref-list {\r\n        list-style: none;\r\n        padding: 0;\r\n        margin: 0;\r\n    }\r\n\r\n    .tow-ref-item {\r\n        margin-bottom: 18px;\r\n        font-size: 0.95rem;\r\n        padding-left: 20px;\r\n        text-indent: -20px; \/* Hanging indent style *\/\r\n    }\r\n\r\n    .tow-ref-link {\r\n        color: #d4af37;\r\n        text-decoration: none;\r\n        transition: color 0.3s ease;\r\n        word-break: break-all;\r\n        font-size: 0.85rem;\r\n    }\r\n\r\n    .tow-ref-link:hover {\r\n        color: #f2d279;\r\n        text-decoration: underline;\r\n    }\r\n\r\n    .tow-author {\r\n        font-weight: 600;\r\n        color: #ffffff;\r\n    }\r\n\r\n    @media (max-width: 768px) {\r\n        .tow-references-container {\r\n            padding: 20px;\r\n        }\r\n        .tow-ref-item {\r\n            font-size: 0.85rem;\r\n        }\r\n    }\r\n<\/style>\r\n\r\n<div class=\"tow-references-container\">\r\n    <div class=\"tow-references-title\">References<\/div>\r\n    <ul class=\"tow-ref-list\">\r\n        <li class=\"tow-ref-item\">\r\n            <span class=\"tow-author\">Burke, L., & Deakin, V.<\/span> (2015). <i>Clinical Sports Nutrition<\/i> (5th ed.). McGraw-Hill Education.\r\n        <\/li>\r\n        <li class=\"tow-ref-item\">\r\n            <span class=\"tow-author\">Ivy, J. L., & Ferguson-Stegall, L.<\/span> (2013). Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. <i>Journal of Sports Science & Medicine<\/i>, 3(3), 131\u2013138. \r\n            <br><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3905295\/\" class=\"tow-ref-link\" target=\"_blank\">PMC3905295<\/a>\r\n        <\/li>\r\n        <li class=\"tow-ref-item\">\r\n            <span class=\"tow-author\">J\u00e4ger, R., Kerksick, C. M., Campbell, B. I., et al.<\/span> (2017). International Society of Sports Nutrition Position Stand: protein and exercise. <i>Journal of the International Society of Sports Nutrition<\/i>, 14(20). \r\n            <br><a href=\"https:\/\/doi.org\/10.1186\/s12970-017-0177-8\" class=\"tow-ref-link\" target=\"_blank\">https:\/\/doi.org\/10.1186\/s12970-017-0177-8<\/a>\r\n        <\/li>\r\n        <li class=\"tow-ref-item\">\r\n            <span class=\"tow-author\">Senefeld, J. W., Wiggins, C. C., Regimbal, R. J., et al.<\/span> (2020). Dietary nitrate supplementation and exercise performance: An umbrella review. <i>Nutrients<\/i>, 12(4), 1034. \r\n            <br><a href=\"https:\/\/doi.org\/10.3390\/nu12041034\" class=\"tow-ref-link\" target=\"_blank\">https:\/\/doi.org\/10.3390\/nu12041034<\/a>\r\n        <\/li>\r\n        <li class=\"tow-ref-item\">\r\n            <span class=\"tow-author\">Stecker, R. A., Harty, P. S., Jagim, A. R., et al.<\/span> (2019). Timing of ergogenic aids and micronutrients on muscle and exercise performance. <i>JISSN<\/i>, 16(1), 37. \r\n            <br><a href=\"https:\/\/doi.org\/10.1186\/s12970-019-0304-9\" class=\"tow-ref-link\" target=\"_blank\">https:\/\/doi.org\/10.1186\/s12970-019-0304-9<\/a>\r\n        <\/li>\r\n        <li class=\"tow-ref-item\">\r\n            <span class=\"tow-author\">Tiller, N. B., Roberts, J. D., Beasley, L., et al.<\/span> (2019). ISSN Position Stand: nutritional considerations for single-stage ultra-marathon. <i>JISSN<\/i>, 16(1), 50. \r\n            <br><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6628334\/\" class=\"tow-ref-link\" target=\"_blank\">PMC6628334<\/a>\r\n        <\/li>\r\n        <li class=\"tow-ref-item\">\r\n            <span class=\"tow-author\">Vitale, K., & Getzin, A.<\/span> (2019). Nutrition and supplement update for the endurance athlete: Review and recommendations. <i>Nutrients<\/i>, 11(6), 1289. \r\n            <br><a href=\"https:\/\/doi.org\/10.3390\/nu11061289\" class=\"tow-ref-link\" target=\"_blank\">https:\/\/doi.org\/10.3390\/nu11061289<\/a>\r\n        <\/li>\r\n    <\/ul>\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Nutrition strategies for different activity types Our bodies convert chemical energy stored in food into biologically available form of energy through three distinct metabolic pathways. We can refer to these pathways as three different \u201eengines\u201c. The relative contribution of each engine to energy production depends on what we are doing at the moment, since they [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-3205","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>pre &amp; post workout nutrition - fuel your engine - trainingowl.site<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trainingowl.site\/hr\/pre-workout-nutrition-fuel-your-engine\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"pre &amp; post workout nutrition - fuel your engine - trainingowl.site\" \/>\n<meta property=\"og:description\" content=\"Nutrition strategies for different activity types Our bodies convert chemical energy stored in food into biologically available form of energy through three distinct metabolic pathways. 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