• It is recommended 5 to 7 meals a day, every 3 hours

• A meal is required immediately after bedtime and before bedtime

• Big amounts of carbohydrates should be consumed to provide a sufficient amount of muscle glycogen

• It is important to consume various nutrients that will provide all the proteins, vitamins and minerals needed by the body for heavy training programs

• Take care of fluid intake before, during and after training or competition

The most important protein intake is because they build muscle, but the carbohydrate and fat that the body consumes as energy sources

For nutrition to improve results, athletes and recreationalists must eat from five to six meals per day, and each meal should contain all nutrients.

Daily calorie intake should be distributed in the following ratio: protein 15 to 20 percent, fat 20 to 30 percent, and carbohydrates 60 to 70 percent.