200 ml vitamin fruit with yogurt (with grain to make it more energy) 250 ml pear juice Gelatin 1 cup yogurt. Before starting the workout it is important to eat carbohydrates so that the body does not use the muscles as an energy source and should avoid eating hard foods such as bread and cheese, which need more time to digest. After training - eat protein A maximum of 30 minutes after exercise should eat one of the following: Eggnog: composed of egg, yogurt and low sugar; Yogurt or milk fresh cheese or turkey ham; Tuna salad. After training is important to eat protein to enhance the reconstruction and growth of muscle mass .

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