A diet rich in fiber plant should be started gradually to avoid intestinal bloating appear awkward and diarrhea. There are several varieties of fiber.

- Tough fibers, sometimes poorly tolerated, found in artichokes, cabbage, asparagus and endive;

- Softer fibers, found in beans, young lettuces, carrots and wheat bran.
Eat more vegetables

It should therefore eat more vegetables and, especially, eat wholemeal bread, made from wholemeal flour, which contains a lot of wheat bran (5 to 15%). There are also specially fortified breads and with its content varies according to production: ask precisely before buying. You can also buy cakes or pellets and its in pharmacy.

Daily use of his will 10 to 25 grams. This amount will only be achieved gradually: 5 grams of the first five days, 10 the next five, and, if necessary, by further using the same progression to equilibrium level, which will be determined by your doctor according results obtained with lower doses.

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Fitness and diet for cycling are very important because a cyclist needs to ideal body weight and health, in order to be able to cycle at its best. To be able to perform well not only in training but also in competitive events, you need to stay in shape. You can accomplish a lot of fitness through a healthy diet and that is a vital part of any training program.

Normally cyclists do not need to diet because they train a little to help them maintain an optimal body weight for their sport. However, if you want to lose weight (really fat), make sure you reach your goal before the start of the season. Of course, you need professional help to achieve this.

Many cyclists are always worried about power to weight ratio as this plays an important role in the pursuit of speed. However, weight loss may not be the answer. If you are overweight, it’s worth losing through fitness and diet for cycling. However, if you lose too much weight, will have a negative impact on your strength and endurance. Also, if you have to go on a crash diet, have deficiencies of vitamins and minerals. Therefore, you should make an effort to pay more attention to fitness and allowances for cycling.

Before beginning a fitness training session, be sure to eat a small meal that is high in complex carbohydrates with some protein thrown in. This meal should be consumed about 3 hours before your workout. Also drinking enough water to keep the body hydrated. If necessary, electrolyte drink.

After completing the training session, be sure to eat another small meal in 30 minutes. This meal should consist of carbohydrates and proteins. This will help your muscles recover and rebuild. Later, in 2 hours is a proper meal consisting of carbohydrates, fats, proteins, vitamins and minerals.

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Meat, fish, and vegetables.

Proteins occupy a vital importance in the metabolism sports. Are ingested through foods that contain them, such as meat, fish and plants.

Its effects on the athlete’s body will be found subject to the amount consumed. Plant scientists, certain proteins have shown greater effectiveness than others, depending on their level of absorption and amount of macronutrients.

Furthermore, proteins must be selected, depending on the specific activity to develop the athlete. It can have a rapid classification of proteins and protein slow.

For men, we recommend an average of 54 to 105 grams of protein in the body, whereas in the case of women, the estimated average 43 to 81 grams.

In general, it is estimated that athletes, regardless of sex, will require 1.67 times more protein than other people.

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