Eating Rules You should combine complex carbohydrates, protein, and fiber.
Carbohydrate servings you may be able to reduce at night.
As for snacks, you can adjust to the next activity.
1.
Breakfast (07.
00).
Complex carbohydrates should dominate your breakfast menu.
In addition to a slow release of energy, complex carbohydrates also helps the body maintain the stability of blood sugar levels.
This will prevent your body's fat stores are not required.
2.
Afternoon Snack (10:00).
No Need to large portions.
Quite a few pieces of biscuits made from complex carbohydrates or other snacks that do not interfere with your diet such as fruit, low-fat yogurt or low-fat cheese.
Besides low calories and help maintain energy levels, these foods provide protein, you might need during an afternoon practice.
3.
Lunch (12:30).
Combine complex carbohydrates, protein, and fiber are balanced.
4.
Afternoon Snack 1 (15:30).
Prepare your energy for exercise in the evening by eating complex carbohydrates and protein.
Wheat bread with two tablespoons of peanut butter is an easy alternative options prepared.
About 30 minutes before you exercise can drink isotonic drinks.
5.
Afternoon Snack 2 (18:00).
Throughout your training at the gym of duration less than one hour, sufficient water to refresh you.
This is the best intake to maintain fluid balance in your body.
But immediately after exercise, you should consume carbohydrates and proteins are processed quickly.
Carbohydrates serve to fill glycogen, while protein helps muscle growth.
Antioxidants Do not forget to help your body recover.
6.
Dinner (19:00).
Prepare small portions, and forget about carbohydrates.
Focus on protein and fiber.
For example, salmon steak, grilled chicken, or vegetable soup.
7.
Night Snack (21:00).
Ignore beer to accompany you to read the novel on the couch.
Try to drink wine, one glass only.
In addition to cutting calories, wine provide antioxidants to your body.
Before bed, you can slow protein digested in small portions, which will help your muscle growth during sleep.
One option is the fruit.
Give a little relaxation After a week full of set meal, every weekend you can cheat the program by eating a food that you want.
By always applying the method of Eating for Energy [http://eating-for-energy.
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