• Eat 30 to 40 grams of protein and 40 to 50 grams of carbohydrate 30 minutes before training. • Eat 30 to 40 grams of protein and 1 gram of carbohydrate per kilogram of body weight after your weightlifting workout. • Consider eating 0.5 grams of carbohydrate per kilogram of body weight 2 hours after your weightlifting workout.
