➕ 1. Eat at least 2 grams of protein per 1 kg of your weight
➕ 2. Try to drink at least 2.5 liters of water and try to drink even more.
➕ 3. Immediately after exercise should be appropriate food and liquid
➕ 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 need to eat something. No matter how much you rush to work or somewhere else, Breakfast should be an important part of the daily schedule. So, 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 for generating energy. 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 300 ml low-fat milk
- pasta, chicken breast, juice, banana, honey ( in small amounts), nuts, 30 gr. protein and 300 ml low-fat milk
BEFORE GOING TO SLEEP. Also an important time for a meal, which can protect muscles from breakdown during sleep. Time for this perfect 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 (30-40 g). Instead of complex, you can mix 20 g whey protein and 20 g casein, or 30-40 g of one kind (casein or protein) that are available. Protein supplements can be replaced by 150-200 g of low-fat cottage cheese.
- a glass of water and 1 tsp of honey.
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Still have 3 meals. It would be great if each of them will include sources of carbohydrates from low glycaemic index (cereals, pasta, etc.), meat or fish, as well as fiber in the form of vegetables.
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➕ Fitness nutrition - Breakfast 1:
-vegetable salad(dressed with oil or lemon juice), oatmeal, green tea or juice, Apple, omega -3 (fish oil)
➕ Fitness nutrition - Breakfast 2:
buckwheat, chicken (or fish stew), juice, fruit (Apple, banana, orange, etc.)
➕ Fitness nutrition - Breakfast 3:
150 g of cottage cheese at a four-percent fat content with a teaspoon of honey
➕ Fitness nutrition - before exercise:
one hour before workout eat a little corn bread, or any fruit (Apple, banana, melon), or a cheese sandwich, drink the juice or Cup of green tea.Don’t forget to bring your workout water with a slice of lemon.
➕ Fitness food after workout:
15 minutes after classes to drink a milkshake, smoothie, water with carbohydrates, eat fruit(banana, Apple) or drink freshly squeezed juice.
➕ Fitness dinner:
Chicken breast, vegetable salad, low-fat cottage cheese.
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