The protein is necessary for growth, maintenance and cell regeneration, production of enzymes and hormones. The protein – the main component of muscular structure therefore it is required in enough for restoration and development of muscle tissue.
Instruction
1. Receive the protein after the dream if you wish to gain muscle bulk. Usually the dream lasts 7-8 hours a day. As the organism doesn't receive during this time food, it begins to spend the reserved energy sources – the glycogen from muscles and the liver and also amino acid at the price of destruction of muscles. In addition since morning the production of hormone of cortisol amplifies, because of it process of catabolism of muscle tissues begins. For its prevention it is necessary to receive the portion of the fast protein. In this case the serumal protein or the hydrolyzate of the protein will be the optimal variant.
2. Eat more often, and between meals use 2-4 portions twenty-gram portions of the protein. If circumstances develop in such a way that at you it is impossible to eat during the day, receive the portion of complex protein.
3. Use the protein after the training as at this time the organism acquires nutrients better. It is to fill rather reserves of carbohydrate and to raise the level of amino acids in blood, after classes it is necessary to receive the geyner. The athletes adhering to the fat-burning program need to refuse carbohydrates and to receive the concentrate or isolate of the serumal protein. It is possible to eat food in 1-1.5 hours after reception of the protein.
4. Don't abuse the protein, it is impossible to exceed the recommended dose, otherwise there can be problems with health. One reception shouldn't exceed 30 g, it is necessary to dissolve protein in water, juice or milk. Milk contains substances which promote the best digestion of protein.
5. Don't forget that the most optimal variant is receipt of 50% of protein from usual food and 50% - from food for athletes.
6. Receive the protein for half an hour before withdrawal for sleeping. It will prevent night catabolism of muscles and will provide the stable level of amino acids in blood during sleep. For reception optimum mix which included proteins with the different speed of assimilation before going to bed will be.