• April 16, 2024

When you practice a sport or train in the fitness center , a balanced diet is vital for better performance.

Ingest protein is basic, because it breaks down in the body and generates the amino acids necessary to repair muscles ; thus you will suffer less pain in the body.

The amount to be consumed will depend on the weight, gender, level of intensity and duration of physical work To make.

Before training

Take into account that you need up to 25% protein in your diet and 75% carbohydrates, why?

If you train to generate muscle, you will need energy, which you will burn while exercising; but it is very important to eat 1 or 2 hours before training.

You can include:

* Clear Omelette

*Spinach

* Greek style natural yogurt

* Smoothie with protein supplement

* Peach, mango, apple, nuts

After training

According to a report from Men's Journal It is very important that you take protein in a period of up to 2 hours after training ; if you do it later, the muscle loses its period of absorption.

The amount of protein It depends on each person and is calculated based on weight.

You can include:

* Smoothies with chocolate without sugar

* Yogurt natural Greek style or with seeds and fruit

* Fish and lean meats

* Low-fat dairy

* Cheeses

Recovering from a workout also requires hydration, it is very important to replace the lost fluid and the best is natural water; Avoid sugary drinks as much as possible.

Video Medicine: before training (April 2024).