so as promissed today im gonna talk about workout and meals!

The two most important meals for anyone that trains (MMA,football,basket,etc) are the ones leading to the workout and the ones after.
People usualy think that cars only need fuel to work but they need alot more fluids (water,oil,etc), same with our body.

PRE-WORKOUT:A classic pre-workout snack would be a honey&banana toasted bagel.the honey hits you first, followed by the banana and finally the slow release of the bagel follows up after the energy of the banana has ceased.
another thing you need to have in mind is if you cant digest the meals during training try to eat something that hits fast (fruit is vey good) if you dont wanna puck all over th place.
another important thing make sure your bowels are empty before a training session.

POST-WORKOUT:So after training your body will demand fuel and water.The easyest way to take on board food is in liquid form right?!
No,first take a good quality carb & protein shake add some extra sugar (nice example for this is neskwik powdered milkshake).
What this does is that it will spike your insuline levels wich will make your body a sponge, soaking up all the nutrients you consume.
If you workout was a particular hot and sweaty affair then you will need electrolytes in your sweats.by adding a sachet of dioralytes to a bottles of water this will replace the essential salts and help you recover.a homemade one could be some juice with water and a pinch of salt.
An evening meal should contain a small amount of proteins such as skinless chicken or some fish.

And i think its doned this is some basic stuff (and im a little bit on a hurry so next time im gonna put some recipes)

well hope you learned something

stay safe and great win for shogun last night :D