Columbia University in the City of New York

The Branched

As shown, the best sources of pre-workout carbs are white rice, bananas, apples, raisins, baked potatoes or any gainer – a protein-carbohydrate drink (always make sure that there was a lot of simple sugars). 4) 30-40 minutes worth of 5.7 grams of amino acids to the branched side chains – BCAA. Also, for fat loss will not interfere 1000-1500 mg L-carnitine (the daily rate of 5-7 g). 5) During a workout 'open' so-called 'protein-carbohydrate anabolic window' and remains 'open' another 30-40 minutes after your workout. This is the period when body, approximately 5-6 times better absorb nutrients.

But this does not mean that you need zaruzit a large number of high-calorie protein products. After training your body to such a feat simply can not, as a large amount of blood in the muscles worked and the blood supply of stomach has not adjusted. In other words, the more you eat, the fewer nutrients to assimilate properly way. But not all the nutrients it belongs. If you take whey protein (the rate of 0.4-0.6 g per 1 kg body weight) and carbohydrates with a high glikohimicheskim index (0.8-1g per 1 kg body weight), then most likely it will be assimilated as it should.

In a situation where you have no desire to take even a protein-carbohydrate cocktails, they can be replaced by a few grams (or capsules) of amino acids (preferably all the same BCAA) and a glass of grape juice. 6) After an hour – a half after the training, you will inevitably feel that takes its appetite. Here you can feel free to eat and full. At this point, blood circulation in the body has adapted, and enzyme systems will be configured for a meal. Nutrition during this period should contain a large amount of carbohydrates with low and middle glikohimichskim index, an impressive portion of any high-protein foods – for those who wish to obtain an increase in muscle mass, and those who lose weight – protein + carbohydrates middle glikohimicheskim index. 7) Build your meals in a way that does not store any food taken with water or juice, because these actions are loaded with gastric acid secretion, and thus disrupt the normal digestion. Drink the liquid (and it is extremely necessary for both bulking and weight loss) between doses food. 8) If you aim to set the mass, the daily diet should include lots of protein foods, a sufficient amount of carbohydrates and healthy fats, as indispensable a vitamin-mineral complex, and at least 2 liters of water. If the goal – losing weight, then build the diet correctly will help a simple formula: total number of consumed calories per day 20 * weight in kg. For example, if body weight 80 kg, the total daily kalorazh 1600 kcal. Of which: 60% – protein, 30-35% – carbohydrates and fats 5-10%, respectively. This approach will allow our body to safely and without damage to health to cope with being overweight.

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