✏ Rules 6 meals

Link: ✏ Rules 6 meals

➕ 1. Eat at least 2 grams of protein per 1 kg of your weight

➕ 2. Drink at least 2.5 liters of water and try to drink even more.

➕ 3. Immediately after exercise should be appropriate meal and fluid

➕ 4. Always eat Breakfast

➕ 5. Leave behind all pure sugars and processed food

➕ 6. Use sports supplements to improve muscle growth

If you touch our 6 meals, then it is possible to identify 3 most important:

-BREAKFAST. Since that time, as you ate last time, they passed the night, and the body lacks energy sources. So in the morning we need something to eat. No matter how much you rush to work or somewhere else, Breakfast should be an important part of the daily schedule. Experiment, what’s for Breakfast suits you the best, but it is better to include the major portion of carbohydrates and at least 30-40 grams of protein.
For example:
- buckwheat porridge with chicken breast, banana, omega -3 - fish oil (4 capsules), tea, or juice, nuts
- oatmeal, smoothie (banana and 2 egg whites), orange,nuts, omega - 3
- pasta, chicken, tea, banana, nuts, omega-3

- AFTER A WORKOUT. At this point the body’s energy reserves are depleted and he is ready to break down muscle tissue to obtain energy from them. Protect your muscles, taking sports nutrition protein with added carbohydrates. This will allow to accelerate the recovery and strengthen your muscles, liver, intestines and immune system.
For example:
- boiled rice, fish, Apple, milk, honey (in small amounts),banana, 30 gr. protein and low-fat milk 300 ml.
- pasta, chicken breast, juice, banana, honey ( in small amounts), nuts, 30 gr. protein and low-fat milk 300 ml.

BEFORE GOING TO SLEEP. Also an important time for a meal, which can protect muscles from breakdown during sleep. For this time ideal protein - casein - is a long-acting or complex proteins 8 and 12 hour. Replacement can be, BCAAs, and even the curd that includes casein. But any carbohydrates here strictly prohibited.
For example:
- принять5-8 g of BCAAs, and just before going to bed drink a serving of complex protein (around 30-40 grams). Instead of complex, you can mix 20 g whey protein and 20 g casein, or 30-40 g of one kind (or casein protein), which is in stock. Protein supplements can be replaced by 150-200 g of low-fat cottage cheese.
- a glass of water and 1 tsp of honey.