Obsidian Journal

You can train harder. You can lift heavier. You can recover smarter. But if your nutrition timing is off, you're leaving results on the table.

What you eat before and after your workout plays a major role in how you perform, how quickly you recover, and how your body responds long-term.

At ObsidianFit™, we don’t believe in guesswork. We believe in strategy — and nutrition is one of your most powerful tools. Whether you’re cutting, bulking, or maintaining lean muscle, this guide breaks down:

• What to eat before and after training

• The role of macronutrients (protein, carbs, fats)

• How to time your meals for energy and recovery

• ObsidianFit™ supplement pairings for max impact

• Real-world examples you can follow

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⏱️ Timing Is Everything: Your Training Window Explained

The 2 most important feeding windows of your day are:

• Pre-Workout (60–90 min before training)

• Post-Workout (0–60 min after training)

These windows fuel your workout, enhance recovery, and help your body respond optimally to the training stimulus.

Skipping meals, eating the wrong types of food, or misaligning supplements with meals can lead to:

• Low energy

• Poor endurance

• Muscle loss

• Increased soreness

• Slower gains

Let’s make sure that doesn’t happen.

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🍽️ What to Eat Before Training

Your pre-workout meal should:

• Prime your body with energy

• Provide amino acids to protect muscle

• Be easy to digest

• Avoid high fat or high fiber (slows digestion)

🧬 Macronutrient Breakdown:

• Carbs (30–50g) — fast-digesting carbs like white rice, oats, banana, rice cakes

• Protein (20–30g) — egg whites, chicken breast, turkey, whey isolate

• Fat (minimal) — just enough to keep blood sugar stable (like 1 tsp nut butter)

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✅ Pre-Workout Meal Example:

• 1 cup white rice

• 3–4 oz grilled chicken

• ½ banana

Eat this 60–90 minutes before training.

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💥 Supplement Pairing:

MuscleMorph™ Pre-Workout
Take 20–30 minutes before your workout to boost blood flow, focus, and stamina.

Why it works:
The carbs from your meal provide quick energy. The protein supports muscle integrity. MuscleMorph™ Pre-Workoutamplifies blood flow and neural drive, helping you show up strong.

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💧 What to Consume During Your Workout

If your session lasts longer than 45 minutes or involves high intensity (CrossFit, weight training, HIIT), intra-workout nutrition can help.

🚰 Intra-Workout Needs:

• Hydration

• Electrolytes

• Amino acids to prevent muscle breakdown

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🔷 Supplement Recommendation:

AminoPro™ Elite

• EAAs + BCAAs

• Electrolytes

• Coconut water powder

How to use it:
Start sipping at the beginning of your session and continue throughout. It helps you retain strength, delay fatigue, and recover faster post-workout.

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🥗 What to Eat After Training

Your post-workout meal is your body’s chance to rebuild stronger than before. This is where recovery begins and muscle growth is triggered.

The key:

• Replenish glycogen (carbs)

• Feed muscles (protein)

• Reduce cortisol (stress hormone)

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🧬 Macronutrient Breakdown:

• Carbs (40–60g) — sweet potato, white rice, oats, fruit

• Protein (25–40g) — lean meats, fish, whey protein, egg whites

• Fats (optional) — avocado, olive oil, egg yolks (keep light if eaten immediately post)

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✅ Post-Workout Meal Example:

• 1 cup jasmine rice

• 5 oz grilled salmon

• ½ cup roasted zucchini

Eat within 45–60 minutes after training for best results.

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🔬 Supplement Stack:

MuscleMorph™ Post-Recovery

Take immediately post-workout (within 30 minutes) for optimal results.

What’s inside:

• Creatine Monohydrate

• L-Leucine

• EAAs

• Ashwagandha Extract (stress support)

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🌙 Optional Add-On (Evening Recovery):

MagniZen™
Helps relax your nervous system and improve sleep quality for deeper recovery.
Take 1 capsule 60 minutes before bed.

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🛠️ Your Full Daily Training Nutrition Blueprint

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❌ Common Mistakes to Avoid:

• Training fasted (leads to fatigue, catabolism)

• Eating too close to training (digestion competes with performance)

• Skipping post-workout meals (missed recovery opportunity)

• Too much fat post-workout (slows down nutrient uptake)

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✅ What If You Train Early or Late?

Morning Workouts:
Try a liquid pre-workout meal (smoothie with whey, oats, banana).
Stack with MuscleMorph™ Pre-Workout and Post-Recovery.

Late-Night Workouts:
Keep meals light but effective. Use MagniZen™ after dinner for optimal sleep.

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🎯 The ObsidianFit™ Difference

Our products aren’t just about performance — they’re about integration.

We formulate everything with your lifestyle and nutrition in mind. Whether you’re training hard at Flex Gym, running outdoor hills in Woodland Hills, or lifting solo at home, ObsidianFit™ helps you fuel with intention.

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🧠 Final Tips for Long-Term Gains:

• Plan your meals just like your workouts

• Choose high-quality whole foods and supplement with strategy

• Pair each ObsidianFit™ product with its ideal meal window

• Stay consistent — that’s when transformation happens

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📩 Stay Connected

Want more meal planning tips and supplement guidance?
👉 Sign up for email updates
👉 Follow us on Instagram: @obsidianfitofficial

You’re not just training hard — you’re fueling with purpose.
ObsidianFit™ is here for every rep, every meal, every win.