Bottoming University: Carbs & Timing 👇 Carbs are your main energy source don’t skip them. On regular days, load up on fiber-rich carbs like oats, quinoa, sweet potatoes, brown rice, and fruit to fuel workouts, build muscle, and keep digestion smooth. But on the day you plan to bottom, switch to low-residue carbs to reduce bloat and minimize surprises. Choose easy-to-digest options like white rice, sourdough bread, bananas, and peeled potatoes. Common trigger carbs to avoid before play include h

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