Eating and drinking before, during and after exercising

One of the most important preconditions of training is an empty stomach. You can start sports 2 hours after a big meal and 1 hour after a small one.

As a general rule, do not eat anything 1 hour before your main training. Afterwards, eat foods containing protein so that your muscles build up. It is also important to supply minerals and vitamins after training: you can provide these via mineral water, effervescent tablets or a vitamin concoction.  

Drink a glass of water before training, have a few glasses during training and 2 glasses afterwards. If you need to go to the toilet every 2-3 hours and your urine is light, you will know that everything is fine with your fluid balance. Whether you train in warm weather or cold, always have enough water with you. The water should compensate for your sweating - you should never dry out!

Alcohol consumption is forbidden during training. Having coffee, tea, or coke is not recommended either, because they give a false reading about your energy state because of their caffeine content. You will believe you have more energy than you really have, and their purgative effect causes unnecessary liquid loss.