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

7 fantastic low-carb foods that help you lose weight faster

There is a dispute between the people of the fitness community as to which is the best diet food in removing excess weight. To achieve its goal, beautifully shaped body, it must apply the three basic fundamentals, strength training, cardio and proper diet.

After reading this article, you will be aware of some useful things that will help you get rid of a lot of fat. Will direct you to some of the best low carb foods that you can easily include in your diet and thus improve your metabolism and make your body fat furnace. Very soon we will say goodbye to unwanted belly fat.

 

  Fish

Remember how your mother used to say that the fish is very useful? Well, she was right. The inclusion of fish in your diet would be a wise decision, as it contains lot of protein, a little fat and lots of omega-3 fatty acids, which are very useful for you. Try adding tuna or salmon to your diet as they contain a lot of iron, which helps prevent anemia. There are many different ways to cook fish in a healthy way.

 

 Clams

How about clams? Make sure you are not allergic to them. Turn shrimp, oysters and mussels in your diet. Eat them moderately, about 3 times a week. They are delicious and easy to prepare.

 

 Protein shake

Protein shake - can be consumed quickly and is super easy to prepare. It contains a lot of protein, vitamins and minerals. A shake usually contains at least 20 grams of high quality protein. High is because the absorbed quickly by the body. The best time to eat after a workout or immediately after getting up. 

 Eggs

Next on the list are good, old-fashioned eggs. Do not underestimate them. They contain a lot of protein, and the protein has no cholesterol and fat. Eggs have a complete amino acid profile and can be prepared in many ways.

 

 Beef

Follows pure beef. It contains less fat, lots of protein, iron and vitamin B12. It has creatine, which is extremely valuable for the body as it helps with power and all kinds of intense training. Prepare it with lots of vegetables.

  Cottage cheese

Curd is a great low-carb meal. It contains a lot of protein and a food of champions! Than 100 grams curd receive between 14 and 20 grams of protein and fats, and carbohydrates to a minimum. You can eat her just so easy and convenient.

 

 Vegetable salads
Do not forget to vegetable salads! They should be an important part of your diet. To be a healthy salad, vegetables should be dark green and colorful. Do not overdo the spices - use olive oil, vinegar and salt minimal. Cucumber, tomato, carrot, radish, cabbage, lettuce, they are useful for the organism. You can add boiled eggs and slices of chicken breast.

 

 Conclusion

As you can see, we turned you into a variety of foods that can fill your diet entirely. Combine them and distribute them to 6-7 small servings. If you do, you will have a great metabolism that will win the war on fat. To get maximum results, practice strength training and cardio.

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.

Food for building muscle mass

Any kind of protein shakes and supplements ...

* Protein bars
* Whey protein shake
* Casein shake
* Egg protein shake
* Soy protein shakes and soy desserts - a vegetarian source of protein
* Hemp Protein shake - another vegetarian source of protein
* Mixed protein shakes

 Animal sources ...

* Beef
* Hen meat
* Chicken - chicken breast (skinless)
* Turkey - turkey breast (skinless)
* Duck
* Roe
* Pork loin and ham
* Lamb drumstick
* Rabbit
* eggs

 Most fish and other seafood ...

* Tuna
* Sardines
* Trout
* Salmon
* Sea slugs
* perch
* Pollock
* Anchovies
* Catfish
* Mackerel
* flounder
* Herring
* Swordfish
* Turtle
* Cancer
* Mussels
* Shrimp
* Oysters

 Nuts and seeds - high protein foods for vegetarians

* Unsalted cashews
* Unsalted peanuts
* Raw Almonds
* Hazelnuts
* Brazil nuts
* American walnut
* Walnuts
* Pine Nuts
* Pistachios
* Hazelnuts
* Pumpkin seeds
* Sunflower seeds
* Chia Seeds

 More protein food ...

* Hummus
* Seed (wheat meat Chinese dishes)
* Tempe (Indonesian soy product)
* Natural peanut butter
* Cashew Butter
* Almond oil
* Beef Jerky
* Tofu and soy products