Experts do not recommend to train on an empty stomach. 2 hours before the class need to eat, provide the body with energy recharge. Main power athlete - plant and animal food. It should include carbohydrates (55-60%), fat (30%) with a positive influence on the energy balance in the body, as well as complete proteins (15%) - the essential muscle builders.
If the training is short and intense (bike ride, running, race walking for 30-35 minutes), it makes sense to choose products with an index of 65 to 130, if prolonged (endurance) at a moderate pace - with an index below 65 raises the question of consumption of potatoes and white bread, most advanced attendees sports complexes of them try to refuse.
However, these products, if consumed without butter and other fats, although they have a high caloric content, the content of potassium is second only to the parsley and legumes. Therefore, they actively contribute to the strengthening of the heart muscle and to remove excess liquid. Contained herein potassium and magnesium salts relieve muscle tension and blood vessels, normalize blood pressure.