Remember how once and for all!

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- You should eat immediately after a workout, preferably in the first 20 minutes. If you abstain from food within 2 hours after training, then the training is meaningless - as a result nothing trains a little sogesa fat and all, but the increase in strength, muscle density, harmony and metabolic rate will not.

In the first 20 minutes after a workout in the body open so-called post-workout (anabolic) window for consumption of proteins and carbohydrates (but not fats). All that will be eaten during this period, will go on muscle recovery and increase muscle mass, any calorie from food will not go to fat. This is very important.
Carbohydrates after a workout is better to consume in liquid form from simple, high-glycemic sources. You need to have a sharp rise in the level of insulin with its anabolic and anti-catabolic (helps build lean muscle tissue) properties. The best are cranberry and grape juice, because they have a high ratio of glucose to fructose.

- Consume approximately 1 gram of carbohydrates from juice per kilogram of ideal weight. A glass of grape juice contains 38 grams of carbohydrates (155 calories) and a glass of cranberry - 31G of carbohydrates (115 kcal). You can also eat any carbohydrate food, containing no fat (bread, jam, sugar, potatoes, rice, pasta, fruits, vegetables, etc.).
In addition, immediately after training, you need to boot proteins. Preferably in the form of protein drink from powder. In this way, protein synthesis in the muscles after a workout will increase 3 fold (compared to fasting). So take a bottle with a cocktail of protein powder and juice if you exercise outside the house, and drink all at once, as soon as you stop training.
The amount of protein from the powder should be 0.55 g per kilogram of ideal weight. If you can’t drink protein shakes, for whatever reasons, rely on egg whites. If you have the opportunity to eat within the hour after a workout, then choose any protein write, calculate just the right amount of protein. Your dose of protein can be calculated very simply: it has to fit in the palm of your hand.
Since food after exercise there is only one important goal - to quickly and effectively contribute to muscle mass gain, some fat in this meal should not contain any at all. The fat will slow the absorption of sugars and proteins from the stomach into the blood.

- Protein foods should be lean, ie if the chicken - the Breasts, not the legs. If eggs, only proteins. Beef and pork should be avoided, as they are always very fatty, prefer veal. You should also be careful with cheese, milk, yoghurts and cheese as a rule, they contain not less than 5% fat. The only exception is oily fish (not fried!). It can and should be there as often as possible.

- After a workout, within two hours, it is desirable to exclude anything that contains caffeine: coffee, tea, cocoa and all chocolate (even protein powder with chocolate flavor). The fact that the caffeine interferes with insulin operation and thus prevents your body restart glycogen in muscle and liver and are protein for muscle repair. So if you traceroutes in the morning, bear 2 hours, and then drink real strong coffee. Cup of coffee pre-workout needs to help you stay awake and energetic. If you absolutely can’t give up coffee or tea, choose their deifinition counterparts.

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Some effective ways to remember all

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1. Record
A study conducted in 2008 at Kyoto University, showed that if before you start cramming, for 15-20 minutes to remember and write down your sad thoughts and the smallest of troubles that have occurred recently, the effectiveness of the study will increase dramatically. In fact, all negative a priori, we remember very well. And all the information that will come immediately after the epistolary effusions, brain inertia perceive as “bad” and therefore will secure. Not the funnest method, but it really functions.

2. Change the environment
If 1 evening you need to prepare for two exams (or meetings), do it in different rooms. The information we remember in various circumstances, not mixed in my head.

3. Shout out
The words are remembered by 10% better if they shout. Sounds silly, but true. Optional, of course, to put on the ears of the whole house. Quite a few times loudly and clearly pronounce each word.

4. Be expressive
1 more tip for learners is a difficult language: play gestures, all the words and phrases that You teach. Literally: if you teach the conjugation of the verb “to jump” - jump. And if you need to learn the dialogue or complex sentence, act out the scene. You’ll see, everything will be remembered with remarkable speed.

5. Listen to yourself
After learning some information, you start saving it on the recorder. And when you are asleep, quietly turn this entry - it is necessary to sleep under it. It’s a stunningly effective way to fix the familiar, but difficult to remember things.

6. Do not sit still
Learn verses, books and reports, navorachivaya circles around the room. The fact that walking activates the brain and Your ability to remember is greatly increased.

7. Throw words
Superposes to learn a large amount of continuous text, e.g. the lyrics or the report. Rewrite the text, leaving each word only the first letter, and teach him, trying to remember these words. Of course, first have to look at the original, but as a result You will only see a truncated version and the text will instantly pop up in memory. This crib is very convenient to take with you.

8. Sleep no more
The longer You sleep after something is learned, the better will remember this information the next morning. And sleepless nights, on the contrary, significantly impair memory. I wish all the students read it and took note. It is better to get a few hours sleep before an exam than trying to learn “a few tickets”.

9. Work out
On this topic was conducted a lot of research, and all have confirmed that aerobic exercise improves cerebral circulation and memory. Dance before you sit down at books: will be able to memorize at least “Eugene Onegin”! At least the first stanza - exactly.

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