Which will be right diet after a regular exercise of around 2 hours which includes 5000 meters walking swimming and playing volleyball.
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You should aim to eat a healthy diet. Briefly, a�healthy diet means: AT LEAST five portions, or ideally 7-9 portions, of�a variety of�fruit and vegetables per day. A THIRD OF MOST MEALS should be starch-based foods (such as cereals, wholegrain bread, potatoes, rice, pasta), plus fruit and vegetables. NOT MUCH fatty food such as fatty meats, cheeses, full-cream milk, fried food, butter, etc. Use low-fat, mono-unsaturated or polyunsaturated spreads. INCLUDE 2-3 portions of fish per week. At least one of these should be oily (such as herring, mackerel, sardines, kippers, pilchards, salmon, or�fresh�tuna. If you eat meat it is best to eat lean meat, or poultry such as chicken. If you do fry, choose a vegetable oil such as sunflower, rapeseed or olive. Try not to add salt to food, and limit foods which are salty.
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Take protein rich food
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