PRE-WORKOUT: (10-20 MIN. before training for energy)

-Water
-High-carbohydrate drinks (like Gatoraid or Poweraid)
-Crackers, pretzels, toast, cereal and or other light high-carb foods
-Low acid juices like apple or grape juice
-High-carb drinks mixed with appropriate amounts of creatine

POST WORKOUT: (Within 15 MIN. of lifting for muscle recovery)

-Chocolate Milk (An excellent & cheap post-workout drink!)
-Water
-High-carb drinks (creatine optional)
-Milk and cheese
-High protein meals
-High protein drinks* / bars

                            *Great Inexpensive Recovery Drink*
Mix a big glass of milk with a packet of Carnation instant breakfeast and 1-2 scoops of protein powder - an fantastic muscle building meal!

SNACKS:  (to promote muscle growth and recovery)

-Water
-Milk and icecream
-Cheese sticks, cottage cheese
-Yogurt, Gogurt snacks (cold or frozen)
-Beef jerky
-Protein shakes and bars