{"href":"https://api.simplecast.com/oembed?url=https%3A%2F%2Fraw-with-marty-gallagher.simplecast.com%2Fepisodes%2Fpre-post-workout-fueling-k0bRPiA7","width":444,"version":"1.0","type":"rich","title":"Pre‑ and Post‑Workout Fueling: Protein Timing, Carbs, and Recovery","thumbnail_width":300,"thumbnail_url":"https://image.simplecastcdn.com/images/cbb97ff5-9eec-4567-92de-2a3158848217/f8b71305-8ecb-440b-8772-e07b0c8bb363/fda6a85d-32dd-43e4-8147-1bf0da2ec672.jpg","thumbnail_height":300,"provider_url":"https://simplecast.com","provider_name":"Simplecast","html":"<iframe src=\"https://player.simplecast.com/30e77b9d-0f1f-4c1a-baa8-a2d1018e1663\" height=\"200\" width=\"100%\" title=\"Pre‑ and Post‑Workout Fueling: Protein Timing, Carbs, and Recovery\" frameborder=\"0\" scrolling=\"no\"></iframe>","height":200,"description":"In this RAW episode, Marty Gallagher, J.P. Brice, and Jim Steel explain how to fuel around training for better performance, faster recovery, and steady body composition improvement. We cover what to eat 2–3 hours before lifting, quick options when you train early, and how to structure post‑workout meals to replenish glycogen and stimulate muscle protein synthesis. The team outlines protein and carbohydrate ranges for strength, hypertrophy, and conditioning days, plus hydration and sodium basics that matter more than supplements. Simple templates show how to pair smart fueling with abbreviated strength work and zone‑2 cardio so busy lifters stay consistent. Full episode list and resources:\nhttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep100"}