Before training
It all depends on what you're going to do. You can drink 1-2 cups of water or there is nothing at all, if you plan only aerobic exercise of medium intensity, for example, fast walking, jogging, cycling. If it is a dynamic exercise, choose a full-value carbohydrate food, for example, oat flakes with vegetables. However, after a meal, you need a break: at least 30 to 40 minutes, if you were consuming carbohydrates (for example, eating rice or oat flakes with vegetables), and 60 to 90 minutes if your food was rich in protein (for example, chicken with rice and salad). Carbohydrates are absorbed by the body quickly, and the energy received from them, you can spend on doing the exercises. Another thing - fats and proteins: the foods in which they are contained, you will digest longer, and not after a meal after a break before training, you will feel with drowsiness. If you are doing sports in the second half of the day, in no case do not give up lunch - it's the main meal for a day. And lunch should be full. Only in this way you will be able to replenish the reserves of spent energy and renew the strength of the body. Dinner is recommended for 60 - 90 minutes before training. If it's not possible to eat normally, and you're hungry, have something to eat. To begin training on an empty stomach is not necessary, you will soon exhaust the forces, and the processes of burning fat will not have time to begin. However, avoid sweets and heavy food, otherwise during the session you can feel drowsiness or fatigue. Sweets and fruit juices increase the level of sugar in the blood, and then sharply reduce it, which takes energy from you. To assimilate the body of fast food or protein foods will take at least 3-4 hours.
During the training
Be sure to drink still water. This is very important, because the state of your nervous and muscular system depends to a large extent on the internal hydrobalance. If during the period of training does not replenish an actively consumed body of fluid in the body, dehydration may occur, and as a consequence, a decline in strength and fatigue. In the gym or on a fitness walk take a bottle of non-carbonated mineral water at room temperature and in the process of drinking in small sips. Forget about sweet drinks, even if you heard that their use gives more energy. In fact, it's not at all like that: the intake of glucose leads to fluctuations in the level of sugar in the body, disrupting the work of the brain and muscles. Need to replenish and reserves of minerals: magnesium, phosphorus, sodium, potassium. They, like water, affect the work of the brain and muscles, but in the process of training are removed from the body together with sweat. Restore their content can be if small portions drink mineral water or special isotonic drinks.
After training
But now you can eat something, and as soon as possible. Now is the best time for eating, since after physical exertion the body quickly absorbs useful substances. After 30 minutes, their digestion is slowed by 20%, and in an hour - half. What can I afford? First of all, full meals, the most delicious and healthy food - vegetables, low-fat meat or fish, cooked for a couple or grilling. Do not lean on fried, fatty, pickled. And fast food does not contain any useful substance, and its consumption will negate the results of your training.