Ate before the marathon

 1. In order to achieve good physical condition, athletes should be the normal intake of three meals a day.
2. Underweight persons: three meals a day should consume high-sugar, low fat, high protein food. Preferably with meals three times outside the intake of snacks (example: breakfast, breakfast, lunch, afternoon, and dinner, later).
3. overweight: three meals a day should consume low-sugar, low fat, high protein, high fiber foods.
4. Water : at least 10 glasses of water a day or more, per cup 240c.c. (sports drinks after exercise can be added, but do not drink coffee and tea).
exercise water intake recommendations: 2 hours 2 cups before exercise
Sports 15 to 30 minutes prior to 1 cup every 15 minutes during exercise
1 / 2 cup
loss of 1 pound each exercise 1 to 2 cups
movement before, during and after the diet Note:
1. Do meal before exercise, if any, the best entertainment in the 3 to 4 hours before exercise.
2. restriction of food will produce gas, such as: beans, sprouts olives, grapes, broccoli, and any will make your belly expansion of the food.
3. more salt to avoid: Avoid excessive water retention, causing swelling and discomfort.
4. underweight may add plenty of fluids after exercise. For example: fruit juice or sports drinks a lot of carbohydrates and lean protein.
normal rhythms of life: Do not stay up all night ...
nutrition supplement:
to get fit physique, nutritional supplements are essential, the following is a nutritional supplement product recommendations:
1. Natural beans nutrition drinks: from high-quality pure vegetable protein, containing 18 types of necessary and non-essential amino acids, is added muscle to generate the required nutrients.
2. Pui Nutrient tablets : with blue-green algae, Siberian ginseng, alfalfa, pollen, royal jelly and other important elements 5, can boost the immune system, enhance exercise endurance, and can be raised to increase the body's oxygen to accelerate the burning of body fat, to avoid reduced muscle.
3. naturally nutrient tablets: enhancing liver function, accelerate the removal of toxins from the body; and can prevent muscle cells against free radicals, resulting in muscle relaxation, skin aging and other phenomena.
4. Men's Nutrition Capsule: rich in zinc, pumpkin seed, lycopene, nettle leaves, synthetic hormones can help men increase male good health.
nutritional supplement use:
1. Natural beans nutrition drinks : 2 times a day; 1 2 key (if the gym, eat within 45 minutes of exercise completed 2 spoons)
2. Pui Nutrient film and naturally nutrient tablets: morning, after dinner each one.
3. Men's Nutrition Capsules: breakfast, after dinner the two.
day diet sample (for underweight and want to increase the muscle):
8:00 Breakfast: 1 package + natural soybean fiber nutritional drink 11 / 2 spoon
bacon and egg slices of toast
Amplewell nutrition and natural to each one
nutrient tablets capsules two men nutrition 12:00 Lunch: chicken lunch 1 serving of fruit a
18: 00 Dinner: 1 Package + natural soybean fiber nutritional drink 11 / 2 teaspoon palm
2 or more meat or fish (4)
fruits and vegetables a
1
Pei nutrition tablets and natural energy source The one piece
nutrition nutritional capsules two men I have
Han Shuang, we Come