Diet after exercise
Sugar from carbohydrate foods can “drive” to the muscles, energy reserves for the next train. Amino acids from protein foods can “drive” into the muscle tissue and promote muscle growth. Can inhibit adrenocorticotropic hormone (a hormone in the human body secreted high intensity training) promoting catabolism. Carbohydrate intake is generally male 2.5-3.5 grams. In order to maximize the use of anabolic after training opportunities, the best 25% of total daily carbohydrate arrangements in eating immediately after training. After the training ratio of 3:1 intake of complex carbohydrates and simple carbohydrates in favor of rapid and sustained release of insulin and avoid hypoglycemia. Do not light intake of simple carbohydrates, as they digest the fastest, and to quickly reach the peak of insulin secretion and down. Its side effects are terrible catabolic stimulus, because the body in order to prevent the rapid decline in insulin levels, the secretion of another hormone, which can lead to catabolism, destruction of muscle tissue. Heavy load training muscle depletion of amino acids and glycogen reserves (the latter is the main source of energy during training). As the training progresses, the body does not consume muscle glycogen stores segment. If glycogen reserves too low, it will force the body to change the energy source – with more protein as fuel. Part of the protein from food, and most come from muscle tissue. A meal after training should avoid the intake of protein is difficult to digest foods such as chicken, beef, steak, etc., but should choose milk, eggs, protein and other easily digestible food. At this point the purpose of delivering adequate consumption of amino acids to the muscles, to provide raw materials for the muscle growth.