There are always many doubts about what and how we should eat when we exercise. There are several rules and tips that you can follow to get the best results from your effort, and remember, 50% of success when exercising is complemented by your daily nutrition. Here we leave you our top 10: nutritional tips for the gym so you can achieve your goals as soon as possible. Eat every three hours To build muscle mass, you need protein as well as carbohydrates and essential fatty acids. If you eat moderate amounts every three hours, you will keep the flow of nutrients constant in your body and this helps to achieve better results. Apple oatmeal: http://www.kiwilimon.com/receta/ninos/papillas-para-bebes/avena-con-manzana Lots of protein If you exercise, especially strength or stretching, you should reinforce your muscles with protein. Variety is crucial; you can eat animal meats, dairy, and also sprouts. Stuffed chicken with cottage cheese: http://www.kiwilimon.com/receta/carnes-y-aves/pollo-relleno-al-queso-cottage Hydration It is not just about quenching thirst, but also about aiding cellular and muscular movement with the water consumed. The better hydrated you are (at least two liters a day), the better the results. Chia water: http://www.kiwilimon.com/receta/bebidas/agua-de-chia Red meat is good Never in excess, but if your goal is to lose weight and build muscle, then don’t be afraid of it. It’s about choosing lean cuts with little fat and alternating between red meat, white meat, and fish. Argentinian grilled meat: http://www.kiwilimon.com/receta/carnes-y-aves/carne-asada-argentina Eat fish Tuna, salmon, trout, and any freshwater fish have great benefits for those who exercise due to their protein content and healthy fats. Include them in your diet as much as you can. Scrambled eggs with salmon: http://www.kiwilimon.com/receta/desayunos/huevos-revueltos-con-salmon Eat before and after training Before training, you should consume protein and a bit of carbohydrate to get sugar and energy. After exercising, you should eat protein to nourish the muscle and its growth, as well as vitamins to revitalize yourself. Chicken sandwich: http://www.kiwilimon.com/receta/concurso/lunch/sandwich-de-pollo Sleep 7 to 8 hours daily Resting your muscles is essential so they can shed fat and recover for the next exercise. How to sleep better in 10 steps: http://www.kiwilimon.com/tips/tips-de-salud/como-dormir-mejor-en-10-pasos