That is, during the toughest workouts

If today you are going to properly lay out on a treadmill or in the gym, then you should be supported accordingly. James Collins (James Collins), nutritionist football team "Arsenal" and the athletes of the Olympic team UK advises during the toughest workouts to focus on water and carbohydrates.

Heavy days can be considered those when you have scheduled more than one workout or one long (over an hour) endurance training development.

The basis of every meal - carbohydrates

James Collins recommends to increase the intake of carbohydrates in those days, and include them in every meal. And the breakfast is best to eat foods with a low glycemic index (GI), to provide themselves with energy for the whole morning. A snack should provide more rapid charging and consist of foods with a high glycemic index.

The balance of other nutrients

To comply with the energy balance must reduce the amount of fat consumed during the day. But the proteins must be ingested in moderate amounts with each meal.

Particular attention should be paid to the evening snack: it must be a protein that night, your muscles are guaranteed to have recovered after a hard day.

more water

During prolonged exercise the fluid loss is inevitable, so do not forget to drink water. In those days, you need more fluids than usual. But do not get drunk for the future, like a camel. Wise to drink water in small portions (100-150 mL) every 15 minutes.

additional advice

To avoid problems with the gastrointestinal tract during long race or continuous training in the hall, try not to eat the day before untested dish. Also, you should avoid:

• spicy dishes;
• fatty foods;
• products with a high content of fiber (bran, whole grain breads and cereals, almonds, raisins, carrots, cabbage).

Approximate composition of dishes for days with heavy exercise

Breakfast

• Buckwheat pancakes with cherry jam.
• Yogurt with applesauce and blueberry.

Dinner

• Burger with falafel.
• Pasta with chicken and broccoli.

Dinner

• Rice with seafood and vegetables.
• Beef in tomato sauce with buckwheat noodles.
• Curry with chicken and potatoes.

snacks

• Banana muffin with blueberries.
• Yogurt with banana and nuts.
• Yoghurt ice cream.
• Hot chocolate.
• smoothies mango, banana, and coconut milk.