Many athletes who are especially beginning can neglect Regulations of Admission of sports food that can is fraught to affect their physical state. To avoid it, it is necessary to follow rules and the plan of intake of any given additive.
Instruction
1. Geyner. Receive, mixing him in the shaker with water, juice or skim milk, this matter of taste. Plan of reception following: with the breakfast — for increase in level of caloric content of your diet; in 1-2 hours prior to the training — for creation of the reserve of amino acids and carbohydrates before intensive load of the organism; right after the training — to provide the organism with the large amount of the carbohydrates and proteins which are one of major factors of muscle growth; during the day — to increase the number of meals at poor and irregular nutrition and also for substitute of "harmful" itercepts.
2. Protein. Receive it proceeding from average need of the person – 2-2.5 grams of protein on 1 kg of weight a day. The protein, also as well as the geyner, you part in water, juice or low-fat milk. Plan of reception following: in the mornings the use of the serumal protein with its property of fast absorption will be the best option; because of this its property receive serumal isolate also before and after trainings; the protein, especially, if you broke the diet; before going to bed receive casein — in order that during the night to support the level of amino acids on the high mark.
3. Amino acids. Plan of reception following: in the morning — for compensation of proteinaceous deficiency; during the day — for catabolism reduction; before and after the training — for creation of the stock and compensation of energy shortage spent during the training receive amino acids not later than in half an hour after the training.
4. Creatine. Receive creatine proceeding from average requirement – 4-6 g of creatine a day. Plan of reception following: at the very beginning of reception receive 10 g of creatine twice a day for the week, and after — on 3 g 2 times a day or 5-6 grams once a day. Sustain the course of reception from 4 to 6 weeks, and later make the pause for 2-4 weeks. Receive creatine next the heart and also right after awakening.