If you do exercise, and sport is really important to you, then your body needs a "proper" food to give you the result to reward your efforts.

Training on an empty stomach can make you feel weak, but work on a full stomach can make your stomach upsets and discomfort. Is an ideal situation in which the drill before you eat a snack containing some dried fruit or banana, or a small pot of yogurt or some fresh fruit or nuts, which will avoid the unpleasant sensations of crowded or empty stomach and will save you problems with your stomach and intestine. After you finish the work it is time to provide the necessary calories your body, which later will be rendered.

If you continue to practice 30 or more minutes, your body will need carbohydrates, which could restore stocks of glycogen (fuel based on carbohydrates, which is stored in muscles and liver). Try to build a habit, after workout snack to make, including some fresh or dried fruit because they contain fructose (a carbohydrate) combined with a glass of milk. It is recommended to be consumed by 1 g carbohydrate, 1 kg of body weight. As a rule, 10 g carbohydrates are contained in 25 g dried apricots, 20 g dried figs, 1 banana (95 g), 190 ml skimmed milk.

Athletes must obtain the body you more protein. Although this requirement applies to a greater degree of "serious athletes" than the people leading sedentary lifestyles, it is advisable to consume 1,5-1,8 g protein in 1 kg of bodyweight. Do not resort to supplements and protein powders - much better to get natural foods.

Drinking water (mineral, purified) is one of the main aspects for the good work of the body because during exercise the body loses large amounts of fluids and dehydration of the body making it difficult to exercise. It is during practice to drink water in small quantities. To estimate how much water your body needs, pull up before and after training. Then keep in mind that your body needs 1-1,5 liters of water to stop kilogram. This means that your body needs a 2,0-2,5 liters of water per day.

Very popular are called. "sport drinks". But you will not need them if the quantity and quality of food acceptance by you meet the needs of your body, If you eat well. But if you are serious athletes these beverages (usually contain 6 g carbohydrates per 100 g of fluid) may be an alternative to water because they contain salt and sugar contribute to faster adaptation of the body to its balance of fluids, and will assist in the mobilization of glycogen as required. But do not consume such beverages containing more than 10 g carbohydrate per 100 ml of liquid, because they will dehydrate your body even more, as Coke and drinks containing caffeine.

Intensive training increased production of free radicals in the body, which in turn increases the risk of viral illnesses and colds. In this case it is necessary to take supplements that counteract free radicals, but you must make sure that the food you eat is high in vitamin C (oranges, lemons, kiwi fruit) and vitamin E (nuts, seeds and vegetable oils). Take care and food containing beta carotene (more fruits and vegetables, especially red and orange) and selenium (nuts and seeds). Snack of fruit, nuts and seeds before and after workouts will help you feel and look beautiful.