Page 2 - Training nutrition

moisturizing and helps to eliminate toxins and regulate body temperature. Before working
out, consume one to two glasses of water, at least 30 minutes is recommended.

At this point, during working out
we started training and sweating.

We need to ingest certain
nutrients that allow us to maintain
a good level of hydration and

energy. This loss can easily be
recovered drinking water. It is the

best moisturizer but there are
isotonic drinks, too. They are ideal
if our work out is for more than 60

minutes or under extreme heat.
The isotonic drink bottles contain

sugars rapidly absorbed needed to restore water levels and glucose that demands our body
when exercising. It is suggested drinking 120-180 ml of liquid every 20 minutes. As regards
supplements or snacks during working out, for example, you can eat one fruit or a one-

granola bar between exercises.

Because during workout you spend lots of energy, we
have a period of time between 90 and 120 minutes

during which our body is highly receptive to all the
nutrients. Therefore be attentive to the following
because it is very important. Drink a carbohydrates

shake, in order to cut the muscle wasting process. This
is by continuous stress on the muscle, which is

damaging slowly during exercise to create micro muscle
tears. All this to improve in muscle quality and on
athletic performance. After taking the first shake it is

recommended to drink a second shake this time, of
proteins or eat in servings chicken breast, fish, shellfish,
eggs, sausage fat free, white cheese, soy, lean meats

too. Dairy as milk and yogurt contain protein to regain