This meal can contain foods such as breads, rice, juice, watermelon, banana, pineapple, mango, vege

The nutritional care for those doing physical exercises are essential for good performance, is this activity for gain, loss or maintenance of muscle mass. Divided between such care before, during and after activity. Before physical activity: e vitar the physical activity fasting, making a light meal about 40 minutes to 01 hours before exercise. This meal should consist primarily of carbohydrates, liquids, some protein and low in fat and fiber. Options: whole grains, plum, melon, cherry, peach, apple, pear, apricot, grape, orange, kiwi, strawberry, fruit juices, rolled oats, oat bran, toast, coconut water, white cheese, dried fruit , light yogurt fruit, skim milk, sweet potatoes. Opt for these foods: whole grains, postshop plum, melon, cherry, postshop peach, apple, pear, apricot, grape, orange, kiwi, strawberry, fruit juices, rolled oats, oat bran, toast, coconut postshop water, white cheese , dried fruit, yogurt light fruit, skim milk, supplements like whey protein and maltodextrin, sweet potatoes.
Hydration is another postshop key point for a good physical performance. So the ideal is that in the two hours before the practice exercises are consumed 500ml of liquid and before starting about 200mL.
During physical activity (for long term activities): for practitioners of long term activities to complement the energy postshop is needed through the consumption of foods rich in carbohydrates. This consumption can be done through carboidratadas drinks, fruits, and carbohydrates in sachet that can be used every half hour of practice postshop the activity. The carboidratadas drinks should contain electrolytes (sodium and potassium) that are lost during the activity. The drink should be consumed in small sips at regular postshop intervals (every 10 or 15 minutes). postshop
After physical activity: a post workout meal is of immense importance. Each individual will have their food based on your goal, be it weight loss, muscle mass, decrease body fat, etc.
For weight loss: a full meal should be included, containing simple and complex carbohydrates, lean proteins, postshop fruits and / or vegetables postshop and a source of good fats.
This meal can contain foods such as breads, rice, juice, watermelon, banana, pineapple, mango, vegetables, corn, cheese, milk, meat, eggs, chicken breast, tuna, extra virgin olive oil, walnuts, chestnuts, postshop etc.
The consumption of supplements are amino acids or calorie may or may not be indicated depending postshop on the individual power. To answer your questions, postshop it is ideal to look for a professional nutritionist, which will indicate a good diet plan and supplements postshop if needed.
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