Diet Advices and Fitness Tips

The recovery diet is essential for athletes who train two or more times a day, as they must fill muscle glycogen stores before returning to coaching.

A person exercising three times a week, have enough time to load the muscles of glycogen as yet without feeding.

To deal with uncomplicated strong training program is very important to the selection of foods before and after treatment.

Choosing and eating the right foods and fluids following completion of the exercise, are vital for the athlete.
For a better recovery must take into account the intake of fluids, carbohydrates, proteins and minerals after training or intense exercise, which we discuss below:

Fluid Recovery
Fluid replacement after an intense workout is vital for the body to regain its water balance, which had been lost through sweat during exercise.

To get an idea of how much fluid is lost after a strenuous workout, it should be weighed before and after treatment.

The ideal is not to lose more than 2% of body weight in water, ie approximately 1.4 kg., For a person weighing 70 kg.
To reduce or prevent dehydration that the advice is to go drinking every 15 or 20 minutes about 250 ml of liquid. This measure will also help the recovery.

In practical terms a person knows if you are well hydrated through the urine. If proper hydration is the color of your urine is clear and frequency of urination is higher (increased urination) and abundant.

In contrast, when urine is concentrated waste turns out to be dark and urination is less frequent and lower volume reflecting the lack of fluids or dehydration. Our body may need two days to recover and replace fluids lost through sweat as a result of intense exercise.

Recommendations to restore fluid losses:
• drink plenty of water, always good for our bodies
• take juices, which will provide water, vitamins, minerals and carbohydrates.
• include sports drinks, as well as providing carbohydrates and vitamins, most of which contain sodium and potassium.
• eating foods high in water such as watermelon, cantaloupe, etc.

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