You will need
  • Protein,
  • - creatine monohydrate.
Creatine is a chemical compound with the nitrogen content. He is actively involved in energy metabolism and is produced in skeletal muscle. There are three main regimens creatine, but a clear opinion about them does not exist.The first way is that you first need to "load" creatineOhm (to increase its share in the muscle tissue), and then simply maintain its level before the end of the cycle. The phase "boot" lasts about 4-7 days. This period is taken about 20 g creatineand 5g daily for the reception 4 times a day. After her remaining time (3-6 weeks) creatine is taken in doses of 2-3G per day. Next, you need to take a break for 2-3 months.The second method is to uniform the reception of creatineand no loading stage. The daily dose is 3-5 g. the Third method alternates between a week of "loading" with a week of rest.
Protein is the best source for the growth of quality muscle mass. The most important condition for obtaining the desired effect is the correct selection of the necessary for the body dosage. It is important to take protein directly after a workout, because after the load increases the speed of protein synthesis. Moreover, he has a powerful anabolic effect. You should also take protein pre-workout and in the morning.Has the greatest effect Zavorotny protein. There are different systems of dosage of protein, but it is advisable to collect 20g before training, the number increased immediately after exercise in two times. In the morning, in the period of muscle fast, you should also consume about 40 grams.