Pasta or rice: a tight fist
Chicken breast: the palm of your hand and four fingers
Nuts: the cup of your hand
Starchy vegetables: a tight fist
So when portion sizing and we are in doubt of how much we should eat let’s use these measurements.

After a vigourous workout the body loses energy and to replenish this we can gain our glucose and fructose back by eating a fruit high in sugar. Also it helps to stimulate muscle growth along with sufficient protein intake.