On the days when I work out in the morning, do I need to eat something before or after?

Both. Have about 100 calories at least 15 minutes before your workout (try a banana or half of an energy bar). Then have a good breakfast afterward, making sure you get protein, carbs, and fat. (Good combos: fruit and cottage cheese; toast and peanut butter; protein-rich cereal with milk.) The key is not to eat more than usual, but to redistribute more calories to the early part of the day.

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