Maurcio Marconi

Maurcio Marconi
At no point in sweating the top on the mat or on the street and extrapolate the time of meals. After all, to surrender and even wipe measures, the training data must come from arms with a balanced feed. Thinking about it, the nutritionist Karina Al Assal, also the Sports Advisory MPR, mounted a 1500 calorie diet to lose weight without you missing a beat for the race. The idea activate metabolism, helping to eliminate toxins from the body, and include essential nutrients to ensure good performance duksevi in exercise, explains. The cardpio she suggests est stuffed foods rich in good fat (nuts and olive oil) and mega 3 (salmon, duksevi linseed), which help to reduce cholesterol and body balance mantmo ; fiber (oats, whole grains linhaae), to maintain good bowel function, and antioxidants (fruits chse). Legume, vegetables and lean meats tambmtm guaranteed a place in the diet. Karina also indicates light snacks to make before and after training in order to prepare for and recover the body wear (see box ideal snacks), and remember that the fundamental hydration. Though, as the workout even in very demanding duksevi est, s you can stay in the water, taking duksevi a cup (200 ml) every ten minutes duksevi of exercise.
COFFEE MORNING Option duksevi 1 * 1 slice of bread integral light + 1 slice of white cheese + 2 slices of turkey breast light + 1 cup (200 ml) of coconut water-Op 2 1 cup (200 ml) of soy milk (no sugar) + 3 col. (Soup) of light granola + 5 Option 3 strawberries 1 banana with oats, cinnamon and linseed + 1 cup (200 mL) of soy milk (no sugar) with 1 tbsp. (Dessert), cocoa powder Option 4 1/2 cup (100 ml) of whole grape juice (without duksevi sugar) + 2 + 1 slice toasted whole white cheese + 1 col. (Dessert) * Caf jelly diet or herbal tea will MORNING SNACK Option 1 1 xc. (Ch) of fruit salad Option 2 1 pot of low-fat yogurt or light Option 3 passes 1 banana with chocolate icing light Option 4 1 xc. (Ch) dried fruit (raisins, apricot, plum) Lunch Option 1 1 plate of salad leaves with raw carrot + 2 col. (Soup) of rice + 2 col. (Soup) + 1 fil beans grilled fish + 3 col. (Soup) of steamed spinach + 1 small bunch of grapes Option 2 1 plate of salad leaves with palm + 3 col. (Soup) seasoned broccoli with garlic and extra virgin olive oil + 1 fil a grilled chicken breast + 2 col. (Soup) of mashed cassava + 2 col. (Soup) + 1 mango lentil Option 3 1 plate of salad leaves with broccoli + 2 thin slices of roast lizard + 2 col. (Soup) of rice + 2 col. (Soup) duksevi beans + 3 col. (Soup) + braised cabbage 1/2 small papaya Option 4 1 plate salad rocket salad with tomato, ricotta, olive oil and oregano + 1 sucker for pasta (whole of preference) with tomato sauce + 2 small chicken drumsticks + 4 col. (Soup) of steamed green beans + 1 plum AFTERNOON SNACK Option 1 2 col. (Soup) of nuts and dried fruits (almond, pumpkin seed, brown-and-pair, cashew nuts, raisins and apricots) Option 2 1 slice of bread + full light 1 slice of turkey duksevi breast 1 slice of cheese + white + 1 slice of tomato Option 3 1 pot of low-fat yogurt or light Option 4 1 cup (200 ml) of water-coconut + 1 apple or pear + 1 Polenguinho light DINNER Option duksevi 1 1 plate of salad leaves with tomato and buffalo mozzarella 1 + 1 egg omelet with 3 col. (Soup) endive + 2 col. (Soup) of sweet potatoes with rosemary (optional) Option 2 1 plate of salad leaves with tomato, cucumber and hearts of palm 1 + fil breast grilled chicken + 2 col. (Tablespoons) of rice grains 7 + 3 col. (Soup) sautéed spinach Option 3 1 plate of salad leaves with yogurt sauce and herbs + 1 piece of pie quinoa with broccoli Option 4 1 plate of salad leaves + 1 fil of salmon with herb sauce + 2 col. (Soup) of headlight seed + 3 col. (Soup) of zucchini or cauliflower SUPPER Option 1 2 col. (Tablespoons) raisins 1 Option 2 Option 3 small plum 1 apple or pear Option 4 1 pot of low-fat yogurt duksevi or light
BEFORE: At pike eat for 30 minutes before prop on the track, bet on high carbohydrate glycemic index, which tm digestorpida and provide energy in the act. Escape of proteins and fats to be digested duksevi by linger, you can leave heavy and disrupt the race Good options:. 1 banana or 1 slice of bread with light frma jelly or 1 handful raisins. AFTER: time to reclaim that hour your body're better able to better absorb the nutrients. At half an hour after the workout, opt for protein and carbohydrate-rich foods that help muscles recover Good frayed options:. 1 pot of low-fat yogurt with 1 tbsp. (Soup) of whole grains or 1 banana with honey and oatmeal or 1 rod of protein. If training before breakfast, lunch or dinner, eat s the first snack (high glycemic index carbohydrate) meal and after the race faaa