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Muscle strength peaks at age 25 and will decline in his late 30. If you are currently still in the range of numbers and shapes immediately strengthen your muscles. There are several strategies you can do to form an optimal muscle. This strategy can also make the muscles stronger and to work optimally.

• One to two hours before exercise

Consumption of foods containing high carbohydrates before you exercise. “Carbohydrates make you more energized both physically and mentally,” says Liz Applegate, Ph.D., head of nutrition studies at the University of California, as quoted from the shine. A study proved, an athlete who consume carbohydrates bike before the bike can ride bicycle 18% longer.

To further improve the energy consumption of a protein. You can eat a little boiled potatoes and chicken breasts before exercising. Coffee can also make your workout easier and longer, it’s according to research by British scientists. But surely not too much to consume coffee, just 250 milligrams of course.

During exercise

To cure his thirst while exercising should drink-special drink for the exercise. When glycogen in the muscles start to decline, carbohydrate contained in the beverage can to replace.

Drink little by little, do not directly drink in large quantities because it will make bloated. Not only can make the muscles work optimally you will feel more refreshed when you exercise

• 30 minutes after exercise

Thirty minutes after you consume the food sports which is a combination of protein and carbohydrates. Food can relieve fatigue and replace the muscle glycogen decreased during exercise.
Choose healthy carbohydrates such as corn or potatoes, and protein such as fish and chicken breasts. Low-fat dairy consumption can to restore your body conditions.