Diet for a marathon runner: Pasta (Before training), Whole- wheat bread (Before training), Ugali (Before training), Chicken (After training), Tofu (After Training), Needs a great number of carbohydrates, It is the diet of an aerobic athlete, Does not use proteins as fuel, Weight-lifter diet: Red meat (Before and after training), Fish (Before and after training), Egg (Before and after training), Rice (Cut off before competition), Oats (cut off before competition), Needs a great number of proteins, The main objective is to gain muscle, It is the diet of an anaerobic athlete,

Nutrition in sports

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