Diet is part of the training program, and not an additional option for athletes, specialists confirm that muscles need key nutrients, the most important of which are: proteins to rebuild and repair muscle tissue, carbohydrates to provide muscles with energy, minerals such as sodium, potassium and magnesium to activate the work of proteins and carbohydrates, and fluids such as water and juice. Natural to compensate for the fluid lost by the athlete during exercise. Experts remind the importance of obtaining 15 g of proteins within a period of time not exceeding one hour after sports, and from foods containing fast-digesting proteins: chicken, turkey, milk, eggs and raw nuts. They also recommend bread, potatoes, rice, quinoa, oats, breakfast cereals and fruits, to get carbohydrates at a rate of 0.5 g of it per kg of body weight if the meal is eaten 30 to 40 minutes after the exercise session, and 1.5 g per kg of body weight. , if it takes about two hours.