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For more energy: don’t exercise on an empty stomach

The body needs a certain pre-workout fuel types, so be sure to eat something before you go to the gym


If you are a regular at the gym, you have to know that beside the training it’s necessary to pay attention to food.

Small meals before and after the training should be nutritious, delicious and satisfy all your needs. In addition you need to choose fresh foods and avoid processed meats, there are a few tricks that can help you quickly notice the effects of exercise and body given everything he needs.

You should also know that in pre-workout there should not be fat intake as they are slowly digested (limit them to about 15 grams in a pre-workout meal). However, it is useful to know that essential fats raise and maintain testosterone – a key hormone for building muscle, and this fat you can not take over tuna or eggs.

One egg has about 72 calories, 1.6 grams of saturated fat, lutein and vitamins A and B12. Most of the nutrients are found in the yolk, but eat and egg white and yolk to take advantage of all the benefits of the egg to the organism.

Tomato soup

Light and fresh tomato soup can be eaten not only as an appetizer, but also as a snack. Tomatoes are a good source of fiber, vitamins A and C and potassium, which is found in most sports drinks because it helps the body to maintain fluid balance and act as a protection against cramps.

Fruit and yogurt

Fresh fruit provides the body with carbs needed for quick dose of energy. Fruits like pineapple, oranges and kiwi much vitamin C, which is required joints and connective tissue. A few hours before training make fruit salad with yogurt and all the “seasoning” with a little bit nuts.

Fresh salad

Ordinary salad makes a great meal! For example, one cup of beans has about 35 calories and is an excellent source of magnesium, which helps build muscle and strengthen bones. Make a salad of fresh vegetables, and calcium supplement on top of the grate a little Parmesan cheese.


Photo by Lisa Williams / CC BY

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