We can eat some light, small meal beside the drinking for the support of performance.It pays the most at the relentess activities. At this activities you can lost the sacharides supplies in the muscles and then in the livers. This tea meal is the condition for the bicykle sport for a long time. I recommend the apple, musli bar or banana. They give you the energy and you can take them to the pocket or lumber jacket. You must renew your powers after the performance. Body needs rest and regenerate. It is necessary not only like the form of rest, but like the form of good eating. It is good some sacharides meal for regeneration for example, oatmeal, rice with the chicken meat , vegetable, pastries with chicken meat or fish. It pays one rule, eat meal after the performance for period one hour. Body can burn the bodily fat till during one hour after performance and for many people is not effective stop this burning. It is their target.

If you do actively fitness sport so only develop tone up one´s muscles and your target is have more muscular mass , so it is suitable for you eat some protien meal. It is thing, which is more actually at the men population than women population. Suitable meal for men is pudding from lowfat milk, cottage cheese with vegetable. You can use some of the milk , protein shakes to. There are minimal fats and maximal suitable proteins in them.

There are important the instruktions from the producers on the products of suplements characters. Never break quantity, which producer wrote on the product. It could harm you. It breaks men often at the milk, protein shakes. They drink them much /on the tubs/. They think, that they will be sinewy faster, but it does not have to pay them. I do not recommend!! It is speculation for many specialists. It is sure true, that give unecessary more energy than to the water. You will consume more calories. Some of the sportmen give fruits to these shakes. I let opinion on every individual , which will try this alternative or on the specialists.

Never buy products, which are not certify from the Czech Medical Chamber. It will be risk of harm your body /organism/. Some of the suplements contain substances which are on the doping list. You should not meet with the in the common sale / in the sport shops or pharmaceuticals/. It is possible buy some products in the fit gyms too. I recommend only buy in the fit gyms, where you go regulary and where you really know it....