You will need
- - protein shake;
- - scoop;
- - milk or any other liquid.
Instruction
1
Before taking any dietary supplements get a recommendation of a physician and nutritionist, and carefully read the instructions for use of the drug from the manufacturer, as the dose of protein in different preparations may vary significantly.
2
To gain muscle mass use 45 grams of protein per day. This dose is efficiently divided into 3 doses. First the protein intake should be 2 hours after Breakfast, the second one 1 hour before workout, the third is 2 hours after a workout. Although some coaches suggest drinking a protein shake immediately after waking, before exercise and immediately after its completion. This method of application need for rapid recruitment of muscle mass. If 45 g of protein is ineffective after three weeks, increase the dose by one third.
3
For a protein smoothie, use a measuring spoon which comes with a dietary Supplement, mix three scoops with 500 ml of any liquid, carefully shake without using a blender. To get the maximum effect, add protein powder to the milk.
4
If you do not plan to model the reliefs of the body and to build muscle, and want to take proteinto recover quickly after suffering severe disease, doses of dietary supplements and methods of reception you recommend your doctor.
5
Do not exceed a dosage of a biologically active protein Supplement. When taking too high of doses can have a serious problem with the kidneys, liver, gall bladder and pancreas. If poisoning protein, or negative nitrogen balance, loss of appetite, may appear nausea and vomiting. In this case, the full discard protein supplements, eliminate from the diet of protein foods. In the presence of nausea, swelling, vomiting, immediately consult a doctor.