Before them is not – in organism will actively hormone insulin, and in the classroom you will be lethargic and weak. Fat, protein and fiber before a workout eat as little as possible: they long to digest and deal with on a full stomach is not worth it. Then As and fiber – you need 3-4 hours to the stomach time to get rid of it. Meat, fish, cottage cheese (the products of protein and fat), vegetables (fiber), biscuits, chocolate and cakes (carbs + a lot of fat) before training unacceptable. Of course, to cook porridge with milk or dripping a little oil in the potatoes or pasta is not forbidden. The last remark – about the condiments and sauces. Fatty, you already understood, can be quite a bit. Sharp, alas, provoke thirst, so during the workout you always will want to drink.
That is, after training After training, the general rule: eat for 40-60 minutes, or feel tired for several days. Yes and Immunity decline. On your ultimate goals, too much depends. Want to Lose Weight? On any given day to eat 200-300 calories less than normal (with a day of training is still little more than usual). After the lesson – vegetables and low fat protein (Low-fat cottage cheese, boiled chicken without skin, lean fish for a couple).
Want to pump up muscles? On the day of exercise add 30-60 grams of protein to your diet. After training, eat a "slow" carbohydrates and low-fat protein (cottage cheese with muesli, boiled veal with buckwheat and seafood with rice). Want just a little bit of femininity to gain weight? Calorie-day leave, as calculated (energy of basal metabolism + 400-500 to 200-500 + daily activities on fitness). After workout eat anything consisting of proteins, carbohydrates and fat together: for example, normal-fat cottage cheese and fruit salad with a slice of bread. And finally, most importantly: even the most correct foods must be tasty! No fun no effect will be. Looking for, try, look for yourself.