If you train to the seventh sweat in the gym, but do not pay proper nutrition to proper attention, then all these exercises will not bring you any benefit, well, unless you can post your new photo on the social network with the tag # jock or athlete.
Muscle mass is not able to appear from non-existence, it is a combination of regular strength training and a balanced diet. In particular, for your progress, it is imperative to get enough protein and vitamins.
There is such a thing as a “protein window” – 40 minutes before, and also 30 minutes after a workout. It is this period of time that is ideal for absorbing protein or a “charged” bar. All this can be purchased at the gym, where you plow like a damned, trying to achieve perfect results, but not everyone can afford it.
Muscles require nutrition at any time of the day, which does not justify your snacks with meatballs with a white bread in the darkness of the night.
During sleep, solid food is not digested, so the protein shake will help again, and all your favorite carbohydrates, while you sleep and do not see, turn into fat.
And here we come to the aid of protein concentrates, turned into delicious cocktails, and, all the ingredients you can easily buy in the nearest supermarket.
1. For those who like it hot
400 gr. curd mix with 15 grams. red paprika and pour 200 ml. water. Beat the blender and enjoy.
2. For those who love sweeter
2 bananas, 500 ml of milk, 100 gr. ice cream, bag of vanilla sugar, 200 gr. strawberries, a little cinnamon to taste. Mix, grind, drink.
3. As Arnold bequeathed
2 cups 1.5% milk, half a cup of skimmed milk powder, 1 egg, half a cup of ice cream. Put in a blender, click “on”. The result of drink chilled.
4. Break for Kakaushko
300 g low-fat cottage cheese, 300 ml of soy milk, 3 tbsp. cocoa, 10 walnuts, coconut chips on the tip of a knife. Process with a mixer or blender and drink.
5. Porridge – our strength
You will need: 300 grams of milk, two small bananas, three tablespoons of dry oatmeal, a tablespoon of honey.
Dry cereal with a few tablespoons of milk, grind well in a blender. Cut the bananas into small pieces, add to the blender, beat. Add honey, turn on the blender at medium speed and gradually add milk, without stopping to beat the mixture. It should turn out almost homogeneous. Pour into a glass and drink immediately.
6. As Steve Reeves Willed
2 tbsp. l dry milk; 400 ml of orange juice; 2 to 4 raw eggs; banana; st. l honey; st. l gelatin. Grind into a homogeneous mass and drink chilled.
7. Cocktail champion
500 ml of milk, 250 g of cottage cheese, 10 quail eggs, 50 g of honey or jam, 100 g of milk powder, 100 g of sour cream, raisins, dried apricots. Grind. Drink up. Become a champion.
8. Cocktail rogue
300 g of cottage cheese. 200 ml. water. And that’s all. Mix, drink. Great for those who are on the “drying” and customize their shape with a carbohydrate-free diet.