A weight gainer. Take, mixing it in a shaker with water, juice or skim milk, it's a matter of taste. Admission plan the following: Breakfast — to increase the caloric level of your diet; 1-2 hours prior to training — to generate a supply of amino acids and carbohydrates before an intense load on the body; immediately after workout to provide the body with lots of carbohydrates and proteins, which is one of the main factors of muscle growth; during the day — in order to increase the number of meals with defective and irregular meals, and to replace the "bad" interceptions.
Protein. Take it based on average human needs – 2-2. 5 grams of protein per 1 kg of body weight per day. Protein as a weight gainer, dilute in water, juice or low-fat milk. Admission plan the following: in the morning, the best option is to use whey protein with its property of rapid absorption; therefore, its properties take whey protein isolate before and after workouts; during the day — take a mixture of whey and casein or multi-component protein, especially if you have broken the diet, before bed take a casein — to during the night to maintain the level of amino acids at a high level.
Amino acids. Plan reception the following morning to compensate for the protein deficit; during the day to reduce catabolism; before and after training to create a reserve and compensation of the deficit of energy expended during exercise, take the amino acids not later than half an hour after a workout.
Creatine. Take creatine based on the average demand – 4-6 g of creatine per day. Admission plan the following: at the beginning of the reception, take 10 grams of creatine twice a day for weeks, and then 3 grams 2 times a day, or 5-6 grams 1 time per day. Soak the course of 4 to 6 weeks, and then pause for 2-4 weeks. Take creatine on an empty stomach and immediately after waking up.
Advice 2 : Harmful protein Supplement for muscle growth
When building muscle athletes mandatory take a protein Supplement. For each person the number of them individually. However, even according to certain rules of protein intake, it is not always possible to guarantee that there will be no harm to the body.
What is proteins
Essentially protein is protein. It is a natural substance and different from the usual protein foods in that it has a high degree of purification, that is, has in its composition of fats and carbohydrates.
Get protein from eggs, meat, whey from cow's milk.
This food can be called ideal for the modern man, the way of life is sedentary and full of stress and fatigue. Under these conditions practically vanishes need of carbohydrates and fats, and protein, on the contrary, becomes critical. This is due to the intensive consumption of protein by the body.
It would seem that the protein is completely harmless and even useful. And this is true, but subject to certain conditions.
As not to hurt the body by eating protein
The main rule when introduced into your diet protein powder strict compliance measures. In order to restore or stimulate muscle growth, increase the production of enzymes and hormones is often sufficient to use protein supplements no more than 2-2,5 g per 1 kg of your weight.
If you increase the required norms of consumption of protein the body can cause great harm. Especially dangerous is when too much rules are repeated regularly. In such cases, the excess protein begins to play parts in the human liver, thus forming carcinogens. They, in turn, pose a serious burden on the liver, heart, kidneys and intestines. First and foremost, the damage caused by the immune system. Excessive and prolonged consumption of protein there are stones in the kidneys and liver.
People with a ban on the use of dairy products, as well as individual intolerance of protein, protein supplementation is strictly prohibited.
With already available diseases of internal organs, protein intake aggravates the disease. It should be remembered that sometimes a medical condition can occur completely unbeknownst to the person. It is therefore extremely important prior to using protein to make a diagnosis of the body to identify diseases of the internal organs. And only making the lack of different kinds of pathologies in the liver, kidneys and cardiovascular system, and you can enter in your diet protein supplements.
At the lowered secretion of gastric juice, protein intake should be abandoned.
If it is correct to calculate the required daily intake of this type of sports nutrition, do not exceed it, and do not have the above-described problems with the body, that can make proteins without any concerns.