Are protein-containing foods: nuts, low-fat cottage cheese, tuna, egg, cottage cheese, Turkey Breast, etc. Samuel “Sam” Mikulak: the source for more info. Just after the workout Sporler should eat protein. Food supplements be recommended, such as for example shakes with whey protein. Carbohydrates, the so-called fuel are part number two of a proper diet”of the body. During digestion, carbohydrates converted into glucose, which enters the bloodstream. Thus arises the blood sugar levels.

Carbohydrates are so important, so that the muscles are preserved. The relationship between carbohydrates, protein and fat should look the following way: 50% carbohydrates 30% protein, 20% fat long time was bold as fattening foods number one. However, nutrition experts found out that there are good and bad fats. The good ones are called unsaturated fatty acids, which occur for example in olive or canola oil. The essential fatty acids are Polyunsaturated fatty acids, so Omega-3 and Omega-6. The Omega-3 fatty acids are the best that can be found in fish, flaxseed or canola oil. The daily requirement is 1.5 to 2 grams. The basic components of a balanced food should be eaten at the right time.

Soon a daily schedule looks the following way: protein should be taken to spread over the whole day carbohydrates especially for breakfast and after training and fat in turn distributed over the whole day, but not immediately before or within 2 hours after your workout. 3 liters of water per day are recommended for very active athletes. A muscle or six pack training is of course even more effective when you have counselor professional step for step, one explain exactly what to do and greatly improves the training success.