Feeding - is the foundation of the training process, and with the right approach, it will help you to achieve maximum results in minimum time. Regardless of whether you want to gain muscle mass or get rid of a beer belly, iron in the gym or prepare for a marathon, your muscles are subjected to serious physical stress. Recovery and muscle growth take several days. Therefore, servings of protein only after exercise will not be enough to replenish the body with the necessary nutrients. Throughout the rest period, you need to provide the body with appropriate fuel. To reduce the time of muscle regeneration, relieve fatigue and most likely start a new workout in full force, stock up on products from the list below. 1 Curd This product is rich in casein, which is called "slow" protein. The advantage of casein is that it is absorbed by the body for about eight hours, all the while supplying muscles with essential amino acids. Due to this property, cottage cheese is good to use shortly before sleep or before another long break in food. If you are not going to lose weight, then choose cottage cheese fatter. Lower fat content affects the absorption of calcium and certain vitamins. 2 Green Tea An active lifestyle increases the formation of free radicals in the body. Excessive amounts can cause many unpleasant consequences, from poor performance to cancer. To neutralize the effect of free radicals, high doses of antioxidants are needed. One of their best sources is green tea. In addition, this drink, unlike coffee, does not contribute to the removal of water from the body, because it contains little caffeine. 3 Spinach Spinach is also an excellent source of antioxidants. It also contains a lot of magnesium. This mineral not only starts the recovery of muscle tissue, but also contributes to the normal functioning of the heart and nerve cells. Another important component of spinach is folic acid, a favorite vitamin of young mothers and pregnant women. Without this trace element, RNA synthesis and cell renewal are impossible. 4 Herring Omega-3 acids, contained in fatty fish, reduce muscle pain, which occurs a day or two after the load, and accelerate r Текст взят с шикарного BroDude.ru ecovery. Omega-3 helps to reduce the amount of subcutaneous fat and cholesterol levels in the blood. In addition, herring is number one in creatine content. This substance is essential for the growth of muscle mass and strength. Therefore, if you swing, but do not take sports supplements, herring is irreplaceable for you. Only you need to understand that traditional salted or smoked herring is not an example of a healthy diet. Choose fresh or frozen fish and cook it at home. 5 Hard cheese The main feature of the cheese is that it is the leader among products in the content of tryptophan. It is an essential amino acid from which melatonin is synthesized - the sleep hormone. The most active phase of muscle regeneration takes place in a dream, and without melatonin you can forget about normal recovery. Cheeses are also a good source of calcium and phosphorus. These minerals are involved in muscle contraction, and also make your bones stronger. Proteins contained in cheese, by the degree of assimilation exceed the protein of other dairy products. How to understand cheeses 6 water Last in the list, but perhaps the first in importance product. Human muscles are approximately 80% water. According to this indicator, they are ahead of almost all other tissues of the body. Therefore, you need much more water than protein, carbohydrates, or something else. It is a catalyst for most metabolic processes. Cleavage of subcutaneous fat occurs with the participation of water, the synthesis of muscle tissue - too. Every day you need about 30-50 ml of fluid per 1 kg of its own weight. That is, if you weigh 80 kg, then you will have to drink at least 2.5 liters of water. Get the right amount of fluid from other sources. But if you lose weight, then it is better to avoid. The fact is that "liquid" calories, like nothing else, prevent you from getting rid of excess weight. Almost all drinks have high energy value, but they do not saturate at all. It isunlikely that you are eating after drinking half a liter of fruit juice, but you will get the calories from a plate of oatmeal. Therefore, it is better to drink water and tea, which we have already mentioned above.
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