SHAKE IT UP

Consuming liquid nutrients is not the only path to success, but it can lead to great results before and after exercise.

 Gainer shakes are an excellent opportunity to add carbohydrates to your nutrition about your workout. You can order dextrose and maltodextrin in bulk from various companies. Add these sugars to whey protein, which contains no carbohydrate. Many companies offer products which are primarily simple carbohydrates, but also contains components of recovery and growth as creatine and glutamine. They may also be added to a protein shake.

 If you still want to eat normal food around workout, I head to a fast-digesting carbohydrate sources. Eat a waffle, banana, a few slices with jam or add one Coca - Cola to protein shake. You can make a mix of rice cereal and protein shake that will not only provide you quick carbohydrates, but also improve the composition of the protein.

Avoid fiber and fat after a workout, as they slow down the absorption of simple carbohydrates and proteins.

 About an hour after your meal after training, consume wholesome food with protein, complex carbohydrates, healthy fats and fiber. A good example is steak and potatoes plus salad with olive oil and vinegar.

Below there are examples of pre-workout and post workout shakes, which you can do before going to the gym.

Pre workout

• 500-600 milliliters of water
• 30-40 grams of whey protein
• 60-80 grams simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine

 NOTE: Drink half of the mixture before your workout and continue with the rest during training 

After training 

• 500-600 milliliters of water
• 30-50 grams of whey protein
• 60-100 g simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine

Tricks in fitness menu

Eat bananas

What do you think can make bananas in the diet of bodybuilders? Recent studies show that homotsistinat - amino acid represented by product as a result ofmetabolism of proteins, is very dangerous for the cardiovascular system.

Famous for the enormous amount of protein you eat professionals are well awareof this fact and seek to reduce risks to a minimum and keep your heart.

Vitamins of B group are a good option for reducing the levels of dangerous homocysteine​​, so they must be present in the diet of bodybuilders. Excellent effect in this respect, however, have a banana, so you eat a banana a day.

Nuts are useful
It is no secret to anyone that fat should not prevail in bodybuilding diet, but they must be present in minor amounts. The best way to get adequate amounts of fatare nuts and other seeds.

Nuts. Extremely rich in magnesium and a good source of vitamin E also contain protein. Natural almond oil is also excellent and has all the advantages of eating nuts.

Pumpkin, sunflower seeds and sesame. Also rich in vitamin E, magnesium and protein, and contain simple carbohydrates.

L-glutamine for improved recovery

Researchers have noticed that L-glutamine stimulates the release of growth hormone. These results are obtained by adopting a relatively low dose of 4-5grams. When should I take L-glutamine? Athletes consume 45 minutes after breakfast. In eight out of nine athletes was observed increased levels of glutamine in the blood over a period of 30 to 60 minutes after dosing, 90 minutes after dosing the level of glutamine in the blood is returned to the normal range, which is accompanied by an increase in the level of circulating growth hormone.

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Carbohydrates and muscles

Anyone who trains a lot and very hard training your muscles need more carbohydrates. Carbohydrate intake to build mass without fat should be 50-60% of your daily caloric expenditure or 6.5-11 grams per kilogram of body weight.

 6.5 g is possible to be sufficient for beginners and intermediate fitness freaks, which means that 80 kg of body weight carbohydrates should be 520 grams per day (80 x 6.5 = 520), for example when 130 kg, carbohydrates increased to 845 g daily.
 If you want to determine your specific needs carbohydrates allow the body to guide you. If you receive 8 grams per kilogram of weight and start gaining mass but body fat, lower intake of 6 g.
 People who constantly struggle with enlarged waist often explain that they are sensitive to carbohydrates and think they have to come down in six grams a day to be able to build muscle without adding fat. If you want to remove the fat and at the same time rising muscles, you may need to download carbohydrate intake below 6.5 g, but you should not fall below 4.5 grams per kilogram of body weight.
 It is a mistake to completely remove carbohydrates from the diet, believing them to be the enemy of an athlete. If you feel faint or stop rising muscles begin to slowly increase your carbohydrate intake. The easiest way is to add a fourth-carbohydrate diets and track the results. But be careful with portion sizes, not pass your limit.

The best carbohydrate foods for muscles

Glycaemic index determines the speed at which the body turns food or beverage in the blood sugar.
Foods with a low glycemic index are preferred for long-term release of energy and curb hunger, and those with a high glycemic index are more effective for fast charging after a serious workout. When you combine carbohydrates with proteins reduces the glycemic index (for example, a combination of rice and meat, glycemic index of rice decreases).

 1. Foods with a low glycemic index, slow release energy
  
- Oat products
- Rye bread
- Barley
- Beans
- Green vegetables such as spinach and broccoli
- Apples
- Bananas
- Oranges

 2. Foods with a high glycemic load after workout

- Rice
- White bread
- Melon
- Pineapple

7 reasones to eat bananas

Home of the yellow fruit is southeast Asia. From there it was brought in tropical parts of Africa, and later in America. Besides delicious banana hiding of properties beneficial to health and well being.

 1. Energy
Southern fruit is rich in simple carbohydrates that are broken down very quickly by our body. Thus our body is procuring high energy charge. This makes bananas suitable food for athletes and people suffering from fatigue and loss of strength.
 2. In a good mood
Contained vitamin B6 in bananas stimulates the action of serotonin -  "Hormone of happiness". It has beneficial effects on the central nervous system: improves mood and helps fight stress. Note that the initial amount in the southern fruit growing in the ripening process, but if the bananas brown spots appear, vitamin begins to degrade.
 3. For the brain, heart and blood pressure
Thanks potassium, which contain bananas may significantly reduce the risk of stroke. To do so, taking a banana a day. Potassium also prevents cardiovascular problems and lowers blood pressure - you regularly eat three bananas a day. A helper is potassium magnesium that strengthens the heart and muscles. The level of both is not affected by the stage of ripeness of the bananas.
 4. For slim figure
Furthermore, they contain almost zero fat grams, bananas are rich and specialty. complex carbohydrates. The body needs more time to their degradation and thus maintain a feeling of fullness in you long.If starvation diet, you can even eat six bananas a day. But it is important to drink at least three liters and mineral water or unsweetened tea per day. Otherwise bananas may lead to constipation. Keep in mind that the more mature banana is, the more complex carbohydrates are converted into simple, overripe bananas put on weight, not shoot them down.
 5. For stomach problems
Taking three bananas a day in combination with three large glasses of mineral water or unsweetened tea to each of them regulate your digestion. In addition, some of the substances found in bananas, helps the formation of a protective layer type who "dress" the wall of your stomach and neutralize excess acids.
 6. Against gallstones
Southern fruit pectin associated with excess bile acids in the body and dispose of it as it reduces the risk of developing gallstones. As a result, our body must re-formed bile, which requires cholesterol. And our body it comes from your blood and reduce the level there.
 7. For premenstrual syndrome
Many women suffer from back pain in the the groin, nervousness and irritability before menstruation. Complaints are compounded by stress and lack of vitamin B6. In the case of banana helps with stiff muscles in the back and stomach area, and against the stretched nerves, and against the feeling of heaviness in the chest. Our advice: 4-5 days before the beginning of the cycle to start eating a couple of bananas a day.