How to eat right on time
Carbohydrates and proteins – are the two main components of food, which keeps bodybuilding.Carbohydrates give the body energy, proteins provide the growth of muscle cells.The biggest problem builders reduces power not only to receive these components in sufficient quantities.how to receive them in time.It is this aspect should be the focus of a bodybuilder! That it should be considered the basic bodybuilder!
It is known that carbohydrates entering the body through food, "preserved" there, turning into glycogen.Glycogen is deposited in the liver, and at a high level of preparedness of athletes – and even directly into the muscles.In training.when energy demands are extreme muscle.reveals glycogen body "canned" and puts its contents in case.By the end of exercise muscle glycogen stores are depleted so.that the body is forced to seek an additional source of energy.In the course of going muscle protein molecules.They "explode", as if the uranium isotopes, releasing the missing energy.Force is added.however, the muscles "lose weight"! To avoid this.after a workout should take no less than 50-100 years of carbohydrates in the form of fresh fruit.natural juice or soft drink.which is a glucose dissolved in water.
Timely carbohydrate intake, not only insures against loss of muscle volume.but also leads to accelerated and more full replenishment of glycogen stores in the body.Only for 30-40 minutes after the last body is able to rapidly approach "to absorb" carbohydrates.like a dry sponge – water.Then t.n."Carbohydrate window" closes.Further, glycogen accumulates ultraslow rate.It means.that a break between workouts may well not be enough.to bring power back to normal.That is why carbohydrate intake immediately after exercise dramatically important for a bodybuilder.
Every athlete is different genetic characteristics of digestion of carbohydrates.For some, the preferred drink for someone – juices, for someone – fresh or dried fruit.How to get into the "top ten"? It's just.Of physical activity not only tired muscles, but also the psyche.Increased energy body by carbohydrate intake and refreshing effect on it, and the next.So if you eat carbohydrates, and after 5-7 minutes, felt the return of vitality and enthusiasm.hence, this form of the product is right for you.From sports products best for today is "Flex faye anabolic igniter" (Flex Fire Anabolic Igniter).He established a research center Joe Uaydera and specially designed to receive a half hour after your workout.
Protein
Within 60-120 minutes after a workout open "protein box".Its importance for the subsequent growth of muscle "mass" is huge.If this two-hour period to a protein mixture.metabolism almost immediately enter into a phase of anabolism! It is noteworthy.that the same effect can not be achieved intake of protein.for example.meat.Protein should be easy to adopt the form of a drink.For this purpose, fit all types of concentrated protein, intended for dilution with water or milk.Food after the workout bodybuilding until recently was presented as a two-step separate process: first carbohydrate.then the protein.However, recent studies show.that the carbohydrate mixture, add a little protein or free amino acids in addition to tablets.for example."Amino shevbl assets" (Amino Assets Chewable).This circumstance is taken into account in the preparation "Flex faye": together with carbohydrates and amino acids it contains.
In a dream
During sleep, digestive system, practically, does not work.Energy.required to maintain the life of the organism.extracted in the process of catabolic reactions of destruction of muscle cells.However, on their own energy costs are low, and because the muscles 'lose weight' slightly.In general catabolic effect of sleep worth neglected, if not for one circumstance.When you awaken, your body is dominated by the inertia of the catabolic reactions scored.Go to physical activity requires more energy.and catabolic reactions are amplified because.If you act too late to breakfast, you really will lose muscle!
Bodybuilders and professionals do not usually eat breakfast with heavy meat dishes.Since in the stomach has not roused from sleep.and digestion of food will go to work.Instead, they use a mixture of digestible protein.Here is an example of such a "breakfast" Flex Wheeler.who have had at 6:00 am: 4 cups skim milk.two portions of "Mega Mass" (Mega Mass 2000).6 raw egg whites (all mixed into a homogeneous mixture with a mixer).Total – 100 g of protein.This Flex adds 6 tablets of free amino acids (Amino Assets Chewable).
Catabolic effect of sleep, as noted, is not great, however it should slow down the following method.Just before going to sleep to take three different supplements: protein mixture in water or milk.amino acids in the protein pills and tablets.The protein mixture to assimilate almost instantly.Amino acids are freed from the membrane in the stomach a little later and later will be assimilated.Turn protein into tablets come somewhere in the morning.So.flame will slowly smolder anabolism in your muscle all night.restraining catastate-cal reactions.
It should be remembered.that the activity of all body systems is minimal at night.protein and thus "support" energy should be small.Since Flex Wheeler.before sleep.takes no more than 25 grams of protein.diluted in a glass of juice.2 tablets of free amino acids and a couple of pills of protein.
INSULIN?
Insulin – a hormone involved in the assimilation, storage and disposal of sugar in the body.Meal is accompanied by a reflex reaction – increased levels of insulin in the blood.It would seem, whether it relates to the "rolling"? It turns out that the most direct.Studies have shown that insulin plays an important role in protein synthesis.
As you know, the assembly of new protein molecules inside the cells is.Their shell is passed into the free amino acids from which protein molecules are constructed and.The problem is that the amino acids pass through the cell walls slowly and with great difficulty.With this and a related increase in slow muscle.
Insulin was found to dramatically increase the permeability of membranes! Anabolism increases!
This discovery led to the creation of a sensational technique Supply is needed during exercise.triggering the secretion of insulin!
The general scheme is as follows.30 minutes before a workout should be implemented method 100 mililitrov carbohydrate mixture of high quality.This leads to increased levels of insulin in the blood several times.The second method of the same amount of carbohydrate is 15 minutes after the session started and then every 15 minutes until it is finished.
This scheme has been repeatedly tested and demonstrated unprecedented efficacy.The rate of growth of muscle volume – and this is documented! – Twice.than with injections of steroids!
Conclusions
A.For 30 minutes before workout, take high-quality protein and carbohydrate blend.to increase the level of insulin in the blood and raise the tone of the energy;
2.Take a high-mix every 15 minutes of training.to maintain elevated levels of insulin in the blood;
3.20 minutes before the end of the workout, take at least 50-100 years of high carbohydrate;
4.Take a large portion of the protein drink within 90 minutes after your workout to stimulate anabolism;
5.Before bed, take a small amount of protein drink.free amino acids and protein in tablets.to reduce nighttime catabolic reactions;
6.Early in the morning, take a large portion of high-quality protein-carbohydrate mixture to neutralize the catabolic and "launch" day of anabolic reactions.
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