- 2 cups of water up
- 2 cups of cornflakes with a cup (250 ml) of skim milk or 2 slices of toast with an egg, or 30 grams of cheese, or tuna.
- Sliced Tomatoes or green vegetables to taste.
- 1 piece of fresh fruit, or 1 / w cup juice
- Tea or decaffeinated coffee with a little skim milk if desired.
- Two slices of bread with jam, natural fruit juice.
- Two slices of wheat toast, tea.
- Vegetable juice (carrot, tomato), fruit juice.
- Toasted bread, fruit juice, mint tea.
- Infusion, toast, fruit juice.
- Toasted bread, tea, vegetable juice.
- Fruit juice, tea, toast.

- 2 slices of bread with jam or honey or a slice of bread with a large banana
- 2 cups water

- 90-120 grams of lean red meat or chicken, or 180 to 240 grams of broiled fish or steamed, or 2-3 eggs with 30 grams of cheese Oaxaca.
- 2 medium potatoes with ½ cup of peas or corn kernels, or 2 / 3 to 1 cup rice or pasta with ½ cup of peas or 2-3 slices of bread.
- Carrots or green vegetables to taste.
- 1 piece of fresh fruit or a cup of fruit salad with ½ cup of skim milk or yogurt.
-  2 cups water.
- Salad, vegetable paella.
- Salad, boiled fish and fruit.
- Salad, beef stew soya, fruit.
- Lentils, cooked beef and soy yogurt
- Boiled vegetables, fruit.
- Salad, cheese soufflé.
- Boiled fish, fruit.

Snack
- 1 whole wheat bread with honey and marmalade
- 30 grams of cheese or 200 grams of nonfat yogurt, or a cup of skim milk.

- A sandwich with 60 grams of chicken, or low-fat ham, or tuna, or cheese, or 2 eggs.
- Vegetable salad to taste
- A piece of fresh fruit
- Decaffeinated Coffee or tea with a little skim milk if desired. 2 glasses of water.
- Tortilla with vegetables, fruit.
- Vegetable soup, yoghurt.
- Asparagus with mayonnaise, fruit.
- Croquettes vegetables, fruit.
- Cream of carrots, cottage cheese, yogurt.
- Cream of leek soup, fruit.
- Baked Artichokes, fresh cheese, fruit.

Consume milk
- 500 ml of skim milk daily
- Food must consume 2 or 21 / 2 hours before training.

• Distribute food intake throughout the day and allow time for digestion before practice.
• Increase consumption of servings of bread or tubers if necessary, to maintain body weight or glycogen storage two or three days before the competition.
• Drinking water throughout the day.
• Avoid fats and oils, fried foods and snacks.
• If you need to eat larger quantities of food, reduced consumption of foods high in fiber.
• Diet for strength sports.
• The purpose of these diets is to provide adequate nutrition for training, recovery and skills of strength sports such as soccer, hockey, basketball and bodybuilding.
• The ranges given below are made for athletes between 75 and 100 pounds. The daily protein intake is based on 1.5 grams of protein per kilogram of body weight. The rations of cereals and tubers can vary depending on the intensity and duration of training sessions. It should consume carbohydrate rations depending on the appetite of every athlete. We recommend a weekly weight control to control energy intake.

Ingredients:
§ 100 gr. butter
§ 4 eggs, beaten
§ 1 cup flour (optional: half whole wheat)
§ ½ teaspoon baking powder
§ 1 teaspoon salt
§ 1 cup sugar (optional: half brown sugar)
§ 2 cups of dates (or raisins or other dried fruits)
§ 2 ½ cups chopped walnuts
§ 3 tablespoons molasses (optional)
Preparation
Melt the butter and heat gently. Add eggs. Sprinkle together the flour, baking powder, salt and sugar, and add to egg mixture and butter. Combine the fruit or nuts with the butter. Spread with a thickness of 2.5 cm. roughly into two greased pans. Bake in the oven for 30 minutes at 170 º C. When cool, cut into bars.

Ingredients
§ ½ cup brown sugar
§ ½ cup + 2 tablespoons margarine softened margarine
§ 2 cups cake prepared to
§ ½ cup hot water
§ 1 cup finely chopped apple
Preparation
Preheat oven to 220 º. Place 2 teaspoons brown sugar and 2 teaspoons of butter in each of the 12 molds for making bagels and melt in the oven.
Mix prepared to make the cake with water to form smooth dough, and then beat vigorously with twenty strokes. Give the ball-shaped dough on a floured surface. Knead five times. Roll the dough into a rectangle of dough with two tablespoons of margarine, 1 / 4 cup brown sugar and apple, and roll pressing. Cut into 12 slices about 3 cm. thick. Place the slices in the muffin molds. Bake for 10 minutes. Turn immediately into a heat-proof tray.

Ingredients
§ 2 legs with black hen meeting (of farm), washed and peeled
§ 3 lt water
§ 1 piece of fresh ginger 8 cm long
§ 2 small carrots, peeled
§ 1 leek, white part only
§ 3 stalks celery
§ 3 tablespoons vegetable oil
§ 1 small onion, finely chopped
§ 3 cloves garlic, finely chopped
§ 1 tablespoon dried oregano
§ 2 yellow peppers, deveined, seeded, chopped into very small pieces
§ Salt
§ 2 carrots, cubed
§ small yellow 5 potatoes, peeled
§ 1 corn cob
§ ½ cup of beans, peeled
§ 4 pieces of cooked cassava small
§ 1 ½ cups green lima beans
§ 300 grams of noodle joint, cooked al dente
§ Chinese onion, finely chopped
§ coriander leaves
Preparation
Place the chicken in a large pot with water. Add ginger, carrots, leeks and celery and bring to boil. Cook until the chicken is tender. Remove chicken and set aside. Cool completely and defatted broth. Remove the vegetables.
Boil broth in covered pot over low heat, until you have about 2 quarts chicken broth. Heat oil in a skillet and add onion, garlic, oregano, peppers and saute until onion is soft. Add the broth and season with salt. Continue cooking and add the diced 2 carrots, potatoes, corn cob, beans, cassava and green lima beans cooked. Cook until vegetables are tender. Then add the boneless chicken and noodles cooked al dente straws.
Serve in bowl. Garnish with chopped Chinese onion, mixed with coriander leaves.
It can be served together with lemon halves and chopped chilli seasoned with olive oil and salt.

Ingredients
§ ¼ cup butter
§ 150 gr. honey
§ 6 cups toasted rice
§ 1 cup raisins or dried fruit (optional)
§ 1 cup peanuts or other nuts (optional)
Preparation
Melt butter in large skillet over low heat. Add honey and stir until melted. Remove from heat. Add cereal. Stir until batter is well. Using the spatula, butter, place the mixture, pressing, in a wide, flat pan. Cut when cool.

This juice is recommended in cases of physical exhaustion, malnutrition or weakness as it provides iron, calcium, carotene, fiber and vitamins A, B and C. Also involved in the formation of collagen, bones, teeth and red cells.
Ingredients
§ 1 large apple
§ 6 Guavas
§ 1 teaspoon honey
§ ½ cup mineral water
Procedure
Wash and disinfect the fruit
Blend all ingredients at high speed.
You can take without straining to take any fiber or strain it if you wish.
Take him immediately to seize all their nutrients.
Note: This juice is not recommended in cases of diarrhea and kidney.