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For people who do moderate physical activity, a balanced diet and good hydration are sufficient
Moreover, since the exact amounts of carbohydrate, protein and water depend on the type of physical activity, age, sex, weight and height of the people, to have personalized recommendations, it is preferable to meet a nutritionist specialized in sports nutrition.
it is best not to eat very spicy food or cause flatulence. However, in the hours following the effort, it is quite appropriate to take good fats like olive oil ...
drinking a lot of water is essential because water is a carrier of nutrients. It transports carbohydrates, proteins, lipids, vitamins and minerals to the sites of use.