Your body can't maintain itself through regular training without sufficient fueling. This fueling should begin with pure water from theearth. The answer to how much water you need to be drinking is simple more. It's important to fuel your body with water before,after, and during your training. Throw away your energy drinks and juices, because they aren't helping you. The sustenance you getfrom these products is processed materials, which are not absorbed by the body as well as natural foods. They are not a worthysubstitute for water and shouldn't be used in such a way. Start drinking more water and feel your body cleanse itself as you prepare totrain more.Before training one should consume carbohydrate and calorie enriched foods to sustain their energy. When preparing your pre-trainingmeal your primary ingredient should be fruit. Bananas, Pineapples, Papaya's, Oranges , and Berries are all rich in the kind of energy(mainly carbohydrates) you need before training. Protein is often seen as an important substance, but shouldn't be focused on asmuch as the carbohydrate content of your meal. Don't fill yourself up, but make sure you eat enough to be satisfied. If you're full youwill feel heavy when you start to train. This meal should be taken 1 (minimum) to 2 (maximum) hours before training begins. Shakesare a popular pre-training meal, because you can combine different substances with ease, and the fact that it is in a liquid form speedsup the digestive process.Here's a simple recipe for a sufficient shake:Using a blender with measurements» 1 frozen banana (you can add other fruits if you like but try to keep it at around 1 cup of total fruit)» 1 scoop of chocolate whey protein powder (you may also add in a scoop of carbohydrate supplement)» Low Fat Milk (add until total contents of shake = 2 cups/500ml)» Extra Sweetening (if you must, you can add in a table spoon of sugar, chocolate syrup, or organic peanut butter to sweeten yourshake)After training one should consume a meal similar to the pre-training meal. This meal should be larger in size, because your body ishungry from the training and will absorb food easier. Try to stay away from consuming any supplements at this point. Actually makeyourself a well rounded meal of real food complete with an adequate amount of fiber and vitamins from fruit or vegetables. Dependingon the time of day some good choices are: scrambled egg whites with whole wheat bread and a bowl of fruit salad, stir friedvegetables with chicken and rice, whole wheat pasta with meat sauce and a salad, a turkey sandwich made on whole wheat breadwith green lettuce and tomatoes, or oatmeal with an egg or two cooked in and a side of fruit. Enjoy this meal with a cool glass of water.[newpage=Pyramid]
A proper warm-up will efficiently increase blood flow to muscles, lubricate joints, and focus the mind. Obviously the internal changesyour body makes while gradually preparing for exercise this way will prevent many discomforts and injuries during the training session.