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.

Stretching

What is stretching ?

Stretching exercises will help you become more flexible, you recover faster after exercise and to prevent injury. They will make you a complete fitness program.

Benefits of stretching
- The muscles become more elastic and develop better.
- Prevents injuries and contusions when executed properly.
- Faster muscle recovery after exercise.
- Reduces stress on joints and muscles.
- Increases muscle growth and helps them.
- Increases flexibility, balance and coordination.
- Helps eliminate toxins and waste substances from the muscle.

Flexibility is an individual quality, which depends on several factors:

- Age - compared to adults, young people are more flexible.
- Gender - women are more flexible than men.
- Fitness level - people who actively exercise are more flexible than people who do not train.
- Temperature - when muscles are warmed are more flexible.

You can check their flexibility as you try from an upright position to touch the floor with your fingers. If you fail do not worry if you include stretching in your workout a few weeks to fix things.

TYPES OF STRETCHING 

- Passive - the safest type of stretching in which no hurry perform the exercise, hold 20 seconds and with smooth movements return to the starting position.
 
- Active - stretching is performed without detention, rhythmically shorten and stretchto a maximum.
 
- Ballistic - like passive, but springing that requires attention because of the possibility of excessive strain and injuries.

Tips for safe stretching

 - Always warm-up before stretching, so as not to hurt yourself.
- Do not hold your breath while stretching. Breathe in through your nose and exhale through your mouth.
- Do not rush. Best performances stretching will be more effective.
- Do not compare yourself with others. Everyone has a different level of flexibility.The comparison may result in injuries.
- If you feel pain while doing stretching, stop. Everything must be within tolerable.
- Avoid ballistic stretching, because it does not control the stretch and possibly hurt yourself.

How often do stretching ?
 
The more often you do stretching, the faster you will become flexible. The minimumis to do stretching after every workout, which means 3-4 times a week.
 
Stretching exercises take 10-15 minutes. Hold each stretch 20 seconds, repeat 1 or 2 times.

Stretch slowly until you feel a slight tension in the muscles, but not pain. If you feel the pain you've stretched too much.
 
There are two ways of doing stretching exercises. One is to stretch after each series of exercises, the other - after all the training. The key is to have warmed up your muscles to stretch.

Technique of stretching
Forget springy movements, they have a greater likelihood of trauma. Prefer slowly and gently stretch until you feel mild tension. Breathe calmly and in rhythm. Hold the stretch for about 20 seconds, then gently return to the starting position.

As we mentioned earlier, the best time to stretch is after your muscles are warmed up to stretch. After exercise or between sets of exercise. If you do stretching before workout should include only light exercise, otherwise you can hurt yourself uncomfortable.

In conclusion, we recommend that you not neglect stretching exercises and make them part of your fitness program.

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.

Protein Shake

The intake of protein should be distributed around 3 time during the day: morning, about weight training (before and after) and at bedtime. Your solution is a protein shake.

 Morning: 

When the other body is not getting enough food catabolism in chewing muscles. It rises due to the small hepatic glycogen so perfect start to the day is something with fructose. Instead of going straight to the muscles as glucose, fructose goes to the liver first. It fills glycogen  and catabolism stops. Fructose has it mostly fruits but also in honey.

 Before the workout: 
Well shake before training provides all the necessary ingredients for growth, stops muscle breakdown during the workout and it gives fuel. But why need at least 20 grams of protein and 40 grams slowly digestible carbohydrates. Shake is the perfect way to a perfect balance between training to nutrients without feeling like overfed and back to bodybuilding science, fruits are an excellent addition. Fructose in them longer lasting energy source and will not upload cause the insulin to prevent melting fat during the workout. An additional plus is caffeine, which increases strength and endurance and reduce muscle pain during exercise.

 After workout:
Shake is essential for post-workout and post-workout for the whole meal. Solid food takes too much time to absorb and lose important minutes that would otherwise go to building muscle. So fast carbs (at least in 60g. in the form of sugars) are the main ingredient of any post-workout shake. Add a mixture of 40g. of whey protein and casein protein gives you guarantee for this!

 Low carbohydrate shake: 
An excellent alternative for protein intake at any time, even immediately before sleep.

 At any time:
Since you need to eat every 2-3 hours, if you wait too long for the next meal, muscle building slows you down. Taking a whey protein shake, slowly digestible carbohydrates and healthy fats perfect way to load your muscles with everything you need.

Vitamin D for muscle growth

Take vitamin D to increase testosterone levels and strength.
 Two new research even emphasize the importance of vitamin D when it comes to muscles. German researchers found that men with - high levels of vitamin D in the blood have - high levels of testosterone and lower - related sex hormone-binding globulin than those with lower levels of vitamin D in the blood. By - low globulin levels mean that more testosterone is free to connect with muscles and increase muscle growth.
 Another study found that women with - low vitamin D levels are significantly more fat in the muscle than those with high levels of vitamins. The human body can store fat under the skin as well as muscles. Most of the fat in the muscles not only mean - a high percentage of body fat, but potentially - weak muscles.
 To ensure that the level of vitamin D in your body is high enough, and testosterone levels and muscle strength, take 2000 - 5000 international units (IU) of vitamin D3 per day with food.

Pomegranate for inflating

Drink 250 ml of pomegranate juice with 20 grams of whey protein before your workout for better pumping

 Every hardcore bodybuilder knows that you need to take stimulants such as arginine nitric oxide, not only for pumping, which provide, but also for muscle growth and endurance. But few know that a cold, refreshing glass of pomegranate juice is a great way to increase the level of nitric oxide.

 Pomegranate juice is effective in protection levels of nitric oxide against oxidative destruction. In the laboratory, the researchers compared the effects of pomegranate juice on nitric oxide action of other antioxidant-rich sources such as grape juice, blueberry juice, red, vitamins C and E.

 Pomegranate juice is - effective in the protection and restoration of nitric oxide by others. In some cases, it appears 300 times - powerful. Researchers found that the powerful antioxidant activity is the main cause of the positive benefits of the juice of nitric oxide.

 Drink 250 ml of pomegranate juice with 20 grams of protein right before the workout. This will give you a better pump, but also slow 40 g carbohydrates to refuel during your exercise. Most fruit juices, such as pomegranate are partly glucose (for fast energy) and fructose (lasting source of fuel).

 Since the pure pomegranate juice has an intense flavor, mix it with water or whey protein. Protein powders with vanilla and strawberry flavor work well in combination with the stimulus of nitric oxide.