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it's also essential to substitute the burned calories. About 60 p.c of your calories should come from carbohydrates to assist substitute muscle fuel, 25 p.c should come from protein and the remaining 15 p.c ought to come from fats. Instructed meals embrace entire wheat pasta, vegetables and chicken, a turkey sandwich on wheat and for an extended workout, some lean purple meat. You will need to eat between 30 minutes and two hours to refuel your physique. In the event you do not have time for a meal, try to drink a beverage with electrolytes. Then, have a snack corresponding to a protein
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