1- It is conveniente to make a solid meal about 60 to 90 minutes before training. You should eat carbohydrates and proteins (like bread with light cheese).
2- After sport/fitness you should wait around 60 minutes to take a bath cause your body is burning calories.
3 - And immediately after trainning you should eat fruit like red fruits and dried fruits. It assists in the body recovery.
Someting new or not? If you want some meals exemples, just say and I will make a post with.
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