A perfect nutritional combination

The combination of casein powder with linseed oil can maximize the development of muscle mass

Casein

One of the biggest advantages of casein is the fact that people do absorb very slowly. Certain types of casein stably supplied amino acids to the muscles for 7 hours, which helps prevent the breakdown of muscle tissue during sleep or between meals.

Linseed oil

As a good source of essential fatty acids, flaxseed oil has many health benefits, including increased muscle growth, improved recovery and fat loss. It further slows down the absorption of the casein protein when consumed before bedtime.

Combine them in the following manner

Consume 2-3 tablespoons of flaxseed oil with casein or 15-30 minutes before youdrink shake (20-40 grams of casein protein mixed with water or skim milk), just before bedtime.

Protein shake containing casein provide muscles with critical amino acids for the whole night.

Flaxseed oil consumed with him or 15-30 minutes before it prolongs the sustained pace of delivery of amino acids even more, which is great for bodybuilders.

Yogurt against Cottage cheese

Which is better for muscles - yogurt or cottage cheese?
 On the one hand, yogurt is full of calcium, especially in comparison with curd and also contains potassium (great for recovery after exercise) and carbohydrates.
On the other hand, the curd is made of the principle of the cheese-like a big mess with milk enzymes and treated with necessary leaven. Other cheeses are drained, pressed and allowed to ripen, but only curd is drained and washed. Most potassium is lost as well as whey protein, casein protein but remain intact.

 Winner: Curd - technical knockout in the eighth round!

The reason: The reason lies in nutritional value. One cup of cottage cheese contains a whopping 28 grams protein, and a glass of milk contains just 12 grams.

Yes, most of the whey in the curd is lost, but that it is a fantastic source of casein, a slow protein that prevents catabolism for long periods of time between meals and overnight. For this reason, we recommend a cup of cottage cheese before bed. It is rich in glutamine, which increases the levels of growth hormone. As for the yogurt they eat it before training in combination with spoon whey protein.

Stop muscle breakdown!

We bring to your attention some supplement that will help activate anabolic processes in the body, and so with proper exercise and diet will go into a state of constant growth.

Vitamin E

Vitamin E is a fat-soluble vitamin with a lot of pluses. It removes the oxidativeeffects of dieting and training. And oxidation can kill any tissue, including muscle, body to go into catabolism. Vitamin E reduces traumas indicator of muscle fibers.
Dosage: 400-800mg daily with breakfast.


Vitamin C

It is water soluble and mitigates the effects of free radicals - oxidizing substancesthat weaken the muscle fibers and render them prone to degradation andinflammation. Vitamin C and cortisol control with strict diets or exercise.
Dosage: 500-1000mg taken at post workout meal.

Casein
Representing Artificial milk casein is slowly digestible fat and protein. He needs 2 hours to get the amount in the blood peak and remained there till seven hours. Permanent separation stops burning of the protein when the calories are less. For scientists, casein has a classic anti-catabolic effect - preserves more muscle and melts more body fat.
Dosage: 40-50g before bed (because the body overnight falls into catabolism), or mixed with whey protein early in the day.

Glutamine
Among other advantages it increases water in the muscles. Their higher water content helps the body to maintain muscle tissue to protect against catabolism. Besides all glutamine suppresses the rise in cortisol.
Dosage: 5-10g before and after training.

Garlic

His reputation as a health supplement for thousands of years. But his reputation as an anti-catabolic agent worth mentioning - the researchers supplement with garlic, taken together with the high protein content of casein, reduces the level of stress hormones like cortisol.
Dose: 450 mg of the supplement in the form of garlic powder twice a day with a shake casein.