Eating before a workout in the pool should be selected not only in calories, but also a balanced ratio of protein, fat and carbohydrates.Optimal calorie meal is 300 calories for women and 200 calories for women.The volume must be equal to the volume of a portion of the usual breakfast.
2-3 hours after the pool to eat in the usual mode.

If the training takes place in the evening, then afterwards you can eat, but moderately.For example, 100 grams of fat-free yogurt.

objectives of training and mealtime

─ If the target weight loss, aerobic exercise if necessary.In this case, better to go to the pool in the morning.It is connected with the most effective fat burning after waking.
For such training is best suited drunk a glass of fresh juice for 2-3 hours.Also, in 30 minutes to drink a glass of very
strong green tea or black coffee without additives.
They accelerate the mobilization of fat from fat cells.

For the rest of the time training is suitable meal for 2-3 hours.
After training, your body continues to accumulation of fat consumption.That is why it is not recommended, there is an hour or two later.

For those who will not help to overcome the strong sense of hunger after swimming can consume 0.5 liters of yogurt is not more than 1%, or eat a big apple.

to restore muscles after a workout meal should be rich in protein.Therefore, in 1-2 hours after exercise to eat dietary protein products.
It can be: low-fat cottage cheese, protein scrambled eggs, boiled chicken, boiled meat squid, white fish fillets.

If the purpose of the training ─ build muscle volume, strength training is

Intensive training destroys muscle protein.In order to prevent the depletion of muscle fibers requires additional source trophism muscle.

You need a refill of proteins for 2.5-1.5 hour before a workout and, of course, do not forget about the main source of energy - carbohydrates.
better suited foods containing complex carbohydrates: whole-grain bread, cereal, vegetables or protein (legumes, meat, milk).

For the purpose of increasing strength, muscle growth, you need to eat after a workout in the first 20 minutes.This so-called anabolic window for the consumption of protein and carbohydrates.

The best considered as grape and cranberry juice.You can eat any carbohydrate food that does not contain fat.This may be a bread, jam, sugar, potatoes, rice, pasta, fruits and vegetables.
also need to download proteins.Eating protein shake after a workout increases protein synthesis in muscle 3 times.

If you follow these simple tips on diet, be sure the goal is reached.