- Before exercise
Consumption of foods containing high carbohydrates before you exercises. A study proved a bike athlete who consumes carbohydrates before biking can ride bicycle 18% longer.

To further improve the energy consume a little of protein. You can eat poached potato and chicken breast before exercising. Coffee can also make your workout easier and longer, it’s according to research by British scientists. But surely do not too much consume coffee, just 250 milligrams of course.

During exercise
To cure the thirst while exercising should drink a special drink for the exercise. When glycogens in the muscles start to decline, carbohydrate contained in the beverage can replace it.

Drink it little by little, do not directly drink in large quantities because it will make bloated. Not only can make the muscles work optimally, you will feel more refreshed when you exercise.

After exercise
Thirty minutes after you exercised consume the food which is a combination of protein and carbohydrates. Food can relieve fatigue and replace glycogen in the muscles decreased during exercise.

Choose healthy carbohydrates such as corn or potatoes and protein such as fish and chicken breast. Low-fat milk also can you consume to restore your body condition.