Nutritional Advice
Follow our tips and watch let the kilos in the past
1.Se should take 3 to 5 small pieces of fruit each day, preferably with skin. Do not take more than one piece a day of bananas, figs, custard apples or avocados.
2.Hay to drink 2 to 3 liters of water every day. Especially on a hot day or intense training. You have to distribute the water throughout the day, avoid drinking too much at meals.
3.Si one day is impossible to follow the diet, nothing happens, but keep in mind the extra calories to compensate with training, best running time increasing smooth. Do not eat less the day before or the day after order not to unbalance your metabolism.
4.Debes respect the 5 meals of the diet. It is important not miss more than three hours without eating. If your days are very long, a snack or two, either in the morning or before bed, with fruit or low-fat dairy to avoid catabolic metabolism and protein degradation.
5.Prueba a red Pu Erh tea every day, it helps eliminate fluids and fat loss without large doses of caffeine.
6.The semi-skimmed milk are natural.
7.Hay to make two dishes of vegetables each day, either as vegetables or steamed vegetables or salads or as a pot.
8.Hay to take 3 to 4 servings of fish each week, preferably grilled or cooked without sauces.
9.The meat must be ordered in the carnage of lean meat or fat.
10.Si think that not eating anything after running is a good trick to lose extra weight you’re wrong. It is best to take after training to be in the next half hour to run the perfect blend of carbohydrates and protein to be recovered as soon as possible for your race.
Forbidden foods
* Fatty sausages (chorizo, salami, mortadella, salami, etc.).
* Sweets and homemade pastries
* Bread and biscuits
* Butter and cream
* Sauces
* Ice
* Appetizers
* Gominotas
* Chocolate bars
* Fried
* Soft drinks sweetened
* Alcoholic beverages
Snacks if hungry
* Fruit
* Yogurt
* Homemade fruit juice
* Barrita hypocaloric
* Toasted bread with little olive oil and tomato, or tuna or low-fat triangles or honey
Your Natural Energy Bar
How do you get with the Kiwis?
If you go to the grocery store and ask for a little Chinese gooseberry may look at you with a face a little weird but it is the original name of this fruit is now known as kiwi. The New Zealanders, from which this fruit, named for its resemblance to their peculiar bird treadmill. Studies show that the kiwi is the fruit that contains nutrients from the popular, and is that much vitamin C as a couple of oranges, more vitamin E than an avocado (but without the fat and cholesterol), the same potassium than a banana, as much fiber as four celery stalks and less than 75 kcal per 100 g. an energy bar is all natural.
Tips:
* For longer consevarlos put them in the fridge without mixing with other fruits and if you want something hard and ripen faster, place them next to apples and bananas.
* How to take it? You can take the kiwi in half and putting a cuhara, or peeling and making cubes or slices. They combine well with yogurt, salad, or ice cream.
The Strawberry Fruit Attractive
From March to June is an ideal time to extend these fruits taste sweet, tasty, aromatic, refreshing and delicate. But, let’s go deeper into their fantastic properties.
He has been investigating the possible effects of daily consumption of 6 to 8 strawberries. These studies suggest that moderate consumption of strawberries may involve a significant increase in plasma folate levels, thereby protecting the health of the heart. Since folate deficiency increases the risk of stroke, myocardial infarction and other cardiovascular diseases.
Harnessing the consumption of strawberries during the months that the season is revealed interesting as dietary intake of folate. One serving of 250 grams of strawberries provides about 50% of the recommended daily amount. Are excellent sources of vitamin consumption, in general, fresh or minimally processed, unlike other vegetables lose vitamins during cooking or in the previous preparations.
Water, Vitamins, & Minerals in it
Water is the only essential beverage. It is contained in food but must also be provided by beverages. It represents 60 to 70% of body mass. It is a significant source of minerals and transports various substances in the body. There are several water whose mineral composition varies.
Soft drinks (sodas, lemonades, fruit juices, chocolate drinks) contain a quantity of sugar not negligible. For information: a glass of cola 25 cl contains the equivalent of 4 pieces of sugar or more. Some drinks have no sugar added, this does not mean they do not contain sugar but only the sugar content in fruit used. Drinks obtained directly from fruits are rich in vitamins.
Drinks are obtained either from the pressed fruit or from fruit concentrate, that is to say a powder of dried fruits which can then reconstruct a drink by adding water. These blended drinks are rich in sugars and intake of vitamins is necessary because they were destroyed during processing.
Drinks based on vegetables are often rich in vitamins. They come from the vegetable itself but can also be enriched.