 Next question is from Joyful JJ. What are your favorite pre and post-workout meals? We get this question so much. That's why I want to answer it. At first I think, oh, it's kind of silly, because it's quite individual, but I mean the question is on us, right? What do we like to eat? Did you see my pre-workout yesterday? What was your pre-workout? You didn't see my pre-workout yesterday? No. A pound of cotton candy grapes. What? Yeah, that's right. Did you really? You're the first person to tell me about those. I didn't even know that was a thing. Yeah, yeah, these are grapes that have been bred. So they're actually, they've been patent in Florida, a farm out there. They went through, I want to believe, I think I read over a thousand different genetics of crossbreeding until they found the perfect cross to create this cotton candy natural flavors so nothing synthetic in it or fake or artificial. It's all real. Does it taste like cotton candy? Oh, you haven't had them yet? No. Oh, I'll bring them in. I bought like 10 bags and froze a bunch. So spot on like cotton candy. It's the most amazing grapes ever. They literally taste just like cotton candy when you eat them. It's amazing. It's like God is rolling his arse. And that's an old, I want to say Frank Zane, I thought for sure you would have heard of it. That's why I was curious. Eating grapes pre-workout? A pound of grape. Like the high glycemic index carbohydrates. Yeah. They taste amazing and they're cool. It's so funny, we have grapes that taste like cotton candy and then there's cotton candy that's great flavor. Yeah. Like the hell's going on here? Whoa. Yeah. So for me, pre-workout, I don't like to eat something right before I work out. But if I do eat something, it's typically about two hours. Oh, we should talk about that. An hour or two before. We should talk about that. Like if you're eating it, so even when I eat the grapes, I'm eating a grapes, it gets high glycemic so I know that it's going to convert faster to sugar. So I'll have grapes like an hour before. But if I had like a right before. No, an hour. An hour before my workout. If I was to eat a meal that I'm hoping that's going to be quote unquote my pre-workout meal, it needs to be at least two hours before because that's what it takes on average to convert that over into sugar. Otherwise, people that eat a pre-workout meal 30 minutes or an hour before their workout, they're not even getting the benefits of that until after their workout. Yeah. I like two hours before, two or three hours before, and I'll have white rice. It's easily digestible for me. I'll have some kind of easily digestible protein, whether fish or chicken and some vegetables. And then I'll go into my workout. And if I go into my workout and I feel like I'm going to have a long arduous hard workout, then I'll have some coconut water in my water bottle. And I'll water it down with water. So I'll have like, you know, maybe like eight ounces of coconut water with another eight ounces of water. And I'll drink that throughout my workout. And that typically gives me the stamina to really go long and hard. Post workout, my favorite post workout meal give me lots of egg yolks. I want that cholesterol. Cholesterol helps with the recovery muscle building process. I've identified this a long time ago. Or I'll have chicken liver, which is also very high in cholesterol. I don't do that super often just because it's so high in nutrients that I can overdo it. But it's typically egg yolks. Either more white rice or I'll have rice cakes and some vegetables. And I just feel my best when I do something like this. Steak, rice and avocado, that's my post workout. So similar the direction that you're going with that. Yeah, white rice, man. I just, I use a lot of white rice. And my pre-workout meal, if I was eating two hours before, it would be real similar to yours. It would be some sort of a meat, a white rice and a vegetable before. Now, the only difference that where I kind of play with what I have after I eat has to do with what my goal is currently. So when I'm more in the phase of like, I want to build right now and it's bulking or I want to put size on or work on my, you know, build strength. And that's like a huge focus. Then the steak, avocado, rice type of meal is the post workout type of meal. Or something similar to that. If I'm actually trying to lean out, I'll actually stretch out a, you know, a, you know, what are they? Fast. Yeah, I hate to say fast, because it's not like- You're just not going to eat for a while. Yeah, I'm going to restrict because when we train, especially if we train really hard, your body depletes like 80, 85% roughly. Okay. And that's obviously going to be different for each person of your glycogen stores. And so, especially if I spend some time walking or doing something afterwards, you know, my body hopefully an hour after I've trained really hard is even if I'm sitting on the couch working or just relaxing or doing little things around the house, I hope, I'm hoping that my body is converting and using fat as a made source of fuel. So I'll actually use that to my benefit and stretch out until my next meal. And I'll go as long as I can until I feel like I really want to eat something. As long as I'm okay. And I don't feel like I'm like, I need to eat something really bad. I'll push it out two, four, six hours before I have the next meal. That's when I'm trying to lean out. So just depends on my goals. Now, Justin, what kind of cheese do you have before you're working on it? The best kind. American cheese before I do Monterey mid-workout. Yeah. Gouda for the post? Yeah, no. That actually would be awesome. I typically will fast before going into a workout but I've actually changed it up to where, like I load my breakfast now pretty heavy with scrambled eggs, bacon. It's pretty consistently. That's all I eat. That's the morning staple with coffee. And then the coffee kind of takes me into the workout. So I don't usually eat lunch. So after the workout, even if it's late, like I'll eat a late lunch afterwards. And then it'll be like a bowl where I'll have like a white rice combo with some like double meat of carne asada or basically lina, let's be honest. But yeah. And then after that, you know, whatever, who cares? We're only asking about those two meals. So that's it. You know, studies will show that the best pre-workout meal that'll give you the best performance is typically high in carbohydrates. So lots of protein and all that pre-workout doesn't make that big of a difference. The studies will show that it's a carbohydrate. Now the argument that I'll have with that though is this is that if you're somebody who struggles with getting adequate protein in the day. So that's what's funny about these studies like that will show like this is the most optimal ratio of carbs, fat, protein for it. And I think that all goes out the window if you struggle to hit an RDA of one of those. Sure, because now you're skipping a meal. Exactly. So if your ultimate goal is to build muscle and optimize performance and everything and you're reading that this study says this type of meal is ideal, well, yeah, that's ideal if all things are equal elsewhere. But if you are low on protein for the day and significantly low on protein or significantly low on healthy fats. Yeah, don't miss that opportunity. Right, yeah, I mean, feed on that. Yeah, but what are the studies I think show? The last time I looked at them at least it was a two to one. It was a four to one ratio. Yeah, I think it's like that. So four grams of carbs for every one gram of protein. That's right. I would even bring it down and say three or two to one. So if you have 10 or 15 grams of protein you're looking at 30 to 50 grams of carbs with it and then eat that about two or three hours before your workout and then go into your workout. You know, look, this is important stuff for people who are like working out real hard and have everything kind of dialed in. Otherwise, I mean, you know what the most important thing you should consider with your meals is exactly what Adam said. Look at what you need, forget about what's supposed to be the best pre-workout and look at what you need. That's gonna give you the best results ultimately. Those of you that are super dialed in and you're super consistent with your workouts and you're training at a very, very high level. Then it might make sense to kind of play with them. For me, it was like, what's not gonna give me like heartburn and gas and diarrhea. Like that's real important, because when you go into squat, you don't want all those factors fighting you. Give you a little turbo at the bottom. It's a disaster. I mean, you could promote an authentic post on Instagram, but other than that, there's no value. Hey, look, I shit my pants. I'm so real. So real.