i need ideas and info on nutrition please?

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Wilson

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hi there

i'm in J.R.O.T.C. and my colonel wants us to learn how to make a lesson plan and teach it. so i volunteered to teach mine. i decided to teach about nutrition, such as ; what to eat, when to eat, and how much to eat. i also wanna include what to eat before/after a workout. she wants the lesson to be 30 minutes long. any idea's
 
This is the answer for when to eat. Within 30 minutes of waking up(this increases metabolism). 6 small meals a day. Also, eat at the same time every day, this also increases metabolism.
 
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