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.