Body Building

Getting Started With Bodybuilding As A Beginner

Thinking back on when I was back in secondary school I was never really into fitness or sports or any sort of physical activity and due to feeling like I couldn’t take care of myself and generally not liking the way I look I delved more and more into the bodybuilding/ strength business.

How I Got Started?

I Really first just started off with lifting these silly little two 5kg dumbbell weights in my room each day for 40-50 reps and doing that up to three times a day for around 3 months and by this time I was well into my 1st year of college and found that I was building muscle and it was at this moment I thought If I just keep upping the weight I will build more muscle…. well, it didn’t happen!

This was because I wasn’t even eating properly, as I wasn’t even aware of what I was eating, and then as I dug deeper and deeper into it over the years I finally got the money together to get a gym membership and brought together a shopping list that I followed in order to get myself into the realm of bodybuilding. Additionally, I invested in a testrogen booster to speed up the bodybuilding process even more. 

Further Training

Since I was going from straight out of college to university, cause I’m in the UK, having funds wasn’t too easy but I managed to go to the gym in the 1st year of university whilst maintaining a dirty bulk where I wasn’t eating as clean due to money matters but I wasn’t getting all the right stuff.

Then after a nice revelation of my summer I just suddenly realized how much time I had wasted and I think to myself now what was I doing and that’s why I urge any of you if you have the money and time to go to the gym and train and eat like it then for you to do it!

Again this is no walk in the park I know but if I knew back then what I knew then I would have stopped messing around those last few years, got a job and starting do this part-time along with college and university because I was dedicated to getting my goals accomplished.


Although one of the challenges of this was finding a good set of steps to follow cause as I’m sure you know there is so much information out there on the internet and in books. Now especially in regards to the internet with people trying to tell you what the next best secret is and this and that etc.

But if you’re under a certain age usually 18 then make sure you’re parents are cool with this as sometimes I found with parents as I did with mine that they are negligent to trust what you are doing because they don’t understand it so make sure you clarify this with them and that you have their permission to do so.

So as we know there is a lot of garbage out there. So in response to this what I hope to do with is to find only the best and most accurate resources for you and pool them in a resource here for you guys to choose from. Take A Look, and let me know what you think.

Also if you want to give me some sets of workout programs or diet plans on what you have found that you think might help others then send me a link by clicking here, and I can throw it up on a blog post, with a link to your personal blog or website for credit.

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Body Building

Bodybuilding Post Workout Shake

Probably the question most frequently asked by those of bodybuilding is how many proteins shakes a day to take if your current target is weight gain.

These entrepreneurs have their protein needs accurate work to a “T”, but may have difficulty meeting with this amount each day – after all, not only the protein usually more expensive than other foods, but also fills you faster.

In this state of frustration, wait their turn for the protein powder to do the work for them as they find a huge difference as they use these boosters. Here, the testosterone booster before and after results will clear this up for you. After all, the whipping of a protein shake only takes a few seconds and is easily reversed without much effect on appetite. But it tends to produce the best results when it is muscle building?

Or should it also include the consumption of protein powder just before and after a strong period of weightlifting?


The advantages of using protein powder, when the club are:

– The cooking time should be minimized

cost per He is generally cheaper per serving of chicken, beef, or fish

taste – you do not shake butter peanut chocolate? (assuming of course that you choose to protein powders taste)

variety of high – you can easily buy protein powders that come from carbohydrates additional calories to help them get there or opt for a complete overhaul meal replacements

Transportable – instead of carrying Tupperware containers with you, you only need a small container filled with powder, since water is available almost everywhere.

This seems a very good choice. However, be sure to consider the disadvantages.


Digestion faster – if you are looking for a source of protein that will supply the body with amino acids over a long period of time, dust will not be your best option.

-lack of other nutrients – many sources types of meat also contain minerals that are essential Growth and development

inadequate long-term technical eating – Eat whole foods with more often you learn to eat an adequate for the long term. Based on protein shakes May be acceptable in some cases, temporarily, but what really teaches you how to eat to build muscle? Do not think so.

Gas – Finally, and not too related to strength training, but many people report the use of excessive protein powder tends to give them gas. People around you probably prefer to eat whole foods.

Therefore, consider these things when deciding how many times the consumption of powdered protein in your diet.

Obviously, your needs are the number of your target. If you get lost in it, you’re not really going to be building muscle at all. Bodybuilding requires a bit more amino acids, but not quite in fact as some people are led to believe. 1-1.5 grams per pound should be enough.

To maintain consumption of shaking a 40% of their daily intake would be nice, but less is better – and that includes a / before meals, after training.

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Body Building Guide Supplement

Choosing A Bodybuilding Dietary Supplement

Bodybuilders and athletes are required to have both strengths, and huge muscles, if they are serious about winning any competitions. To increase their chances of winning, they need to have a surge in energy and be able to recover quickly and easily from strenuous activities.

To achieve this, many bodybuilders use a wide variety of bodybuilding dietary supplements that aid in building muscle faster than just regular training alone. There are a lot of arguments about bodybuilding dietary supplements and negative ideas about their use. Some of the supplements were even banned by the FDA because tests showed that certain supplements contain components that are illegal. This is why before you choose any supplement, going through this d-bal max review is important.

However, there are many different types of bodybuilding dietary supplements available on the market, which are perfectly legal and advantageous for consumers. The most common types of supplements that bodybuilders choose to purchase are glutamine, creatine, and protein.

Glutamine is simply a crystallized component of protein. Creatine, on the other hand, is an organic compound that is also found in muscle cells. It is believed that taking both these supplements can protect muscle tissue and replenish the muscle fibers that deplete with fats.

Protein, the most reliable source of dietary supplement in bodybuilding circles, is the best choice of the three. Protein is known as the building block of the muscles. Although it is readily available in some of the food that we eat, there are protein supplements on the market as well.

It is sold in the form of tablets and powder that can be taken orally. However, the powder juice or shake generally have sugar, which can pose a negative effect on the health of the consumer, therefore extra caution must be exercised before choosing a good protein supplement.

Since dietary supplements can directly affect your health, getting the advice of a medical officer is wise. The number of supplements that an individual needs to take will depend on the goal they want to achieve and their health status.

Other factors that you should consider before buying any bodybuilding dietary supplement are the following:

  1. Price – low cost does not necessarily mean that it is not effective. Branding and advertising can often elevate the cost of certain body supplements.
  2. Reputable manufacturers – try searching around for feedback on the products first. It is important that the manufacturer of the supplements is reliable and trustworthy. Your health depends on them.
  3. Safety – doing your homework will save you from doing any future damage to your body, particularly the internal organs. Take note that many products, on the market, have been banned because, despite being effective in helping people to reach their target goals, the side effects have been damaging to their overall health.
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Body Building Exercises Guide Health And Fitness Health and Lifestyle Supplement Weight loss Workout

Advanced Bodybuilding Training For Women

Nutrition A standard advanced bodybuilding diet will suffice for the female bodybuilder just as it does for the male lifter. Choose 5 to 7 meals each day along with a pre-workout from this list of top pre-workout 2021. Comprised of 2 servings of protein, 2 servings of carbohydrates, and moderate fat intake from healthy choices such as fish or nuts. You won’t need as many overall calories as the boys until you reach a point where your body weight is on par with theirs. Eat to grow, then eat to diet down when you deem it to be the time to get lean.

Exercise selection Women will use the same exercises as men when it comes to building all-out muscle mass. As long as the lifter is perfectly fine with the possibility of new bulk being added as a result of big eating along with big use of compound movements, there will be no surprises. That bulk scares away many women. However, that is often the price to pay when adding a great deal of new lean muscle mass in a short period of time. Choosing 2 or more compound movements leads to a situation where you will add bulk size. This, of course, would be the goal of advanced bodybuilding of either gender. Choosing more isolation movements with lesser weight and therefore less training intensity would provide the opposite effect and keep the lifter in an intermediate level of development.

Goal setting is key

First off, the goals a woman sets regarding her foray into advanced bodybuilding need to be crystal clear. There are no coming back from some of these changes, and the amount of resources that need to be invested is huge. A woman should know at what level she wishes to compete, at what body weight, and at what body fat percentage. From there, it is simply a matter of walking backward with smaller goals to reach that bigger goal. Write them out, and include some pictures of women with similar builds who would be the desired goal or outcome of a successful bodybuilding program. You will do what they did to reach that point!

Advanced sports technology

Repetition range Women will grow just as men will grow if they choose to use the same repetition ranges. Sets of 5 to 8 repetitions will result in gains of size, bulk, and strength. Sets with a range of 8 to 12 will deliver a moderate mix. Going with 12 to 20 repetitions per set will lead to higher levels of definition, which is what some women prefer who are not yet at the advanced bodybuilding level. The rule is fairly simple – Go very heavy if you want to be very big! Women need to be extremely careful when making the move to an advanced bodybuilder in the chemical arena. They will respond very well to the use of anabolic steroids. However, many of the changes they see are going to be permanent, and perhaps not desirable. Acne is temporary. However, clitoral growth, deepening of the voice, and hairline recession are often permanent changes that women experience. Women should weigh all possible outcomes and long-term ramifications of taking female bodybuilding to very extreme levels. The rewards can include being among the best in the world at what you do. The downfall can be retaining many of the changes deemed undesirable on a permanent basis.

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Body Building Exercises Guide Health And Fitness Health and Lifestyle Weight loss

6 Abdominal Exercises To Perform In Any Place

body building info-Sit-ups can be easier than what you have been told. With these 6 well simple and routine exercises we suggest you then we will try to cope with the float rebel that so many uncomfortable. However, you should first read the article Noe Muñoz Barallobre made entitled: “The 10 commandments of the abdominal”.

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Sit-ups conventional da result, Yes, but in the long run and can become more boring. From Uworkfit we are going to propose a way to get that belly how a stone in a way more simple and fun in the office, waiting while the super queue or when cooking.

The muscles in the abdominal area can be also worked without additional material; simply tighten the Core and maintaining the position. Do this kind of exercises for periods of 2 minutes for abdominal area (in general: upper, lower and oblique) about 10 times a day can help firm your belly.


You can make your ABS look firmer changing your posture, you ever stopped to think about it? When we are standing, waiting for can work the Core with a simple motion: relaxing the coccyx and slightly pull out the bones of the hip, minimally forward, as if you tried to connect the hips with the rib cage. With this movement, you’ll make your belly to equalize and work. Keep slightly retracted coccyx to relieve pressure in the lumbar area.


One of the engines of the belly dance is the stabilization of the Core. We took that basic concept to bring it to our land and emphasizing how works the abdominal area anytime, anywhere.

The fall of traditional oriental dance hip movement can be used to work the oblique. To do the exercise correctly, supports the weight of your body on your right leg. Your left should just touch the ground with the part of the fingers, and be slightly open to the left and forward.

Now move your right hip up and down, as if you elevaras it and let it fall. Continuing with this motion for a minute… you can do it while you brush your teeth, talking on the phone, waiting for that food out of the microwave, cooking…!

Do you work also sitting in front of a computer?

Recover those lost minutes while waiting to the computer turns off. Uses that time to make this movement you propose then taking @ in the Chair. These exercises are a very effective way of strengthening the central area of our muscles. You work sitting, even if you lack or heels!

Sit on the edge of the seat. Check the trunk backwards so that the upper part of the back rests lightly on the back of the seat. Tightening your Core and get short lifts with your right leg. Performs the same procedure with the left leg and so for 10 repetitions with each tip.

We suggest another: we start from the same position in the previous year, i.e. – sitting on the edge of the Chair, tightening the abdomen and with your back toward the back. Now, beam strength with Core and advances your back until you return to position yourself 90 degrees with your legs. If you need more intensity, try to keep your legs elevated, parallel to the Chair, you’ll see! Repeat this movement 10 times. Even try to combine it with the previous year.


Display of times have you thought to be wasting time waiting in the doctor’s surgery or to any procedure/paperwork… makes that downtime in the Core work imagining that there is a gum or fresh paint in the back of the Chair… As you don’t want to stain yourself, you must keep your back straight and tense and aligned with your trunk and abdominal area.


Do you know what are the FitBall? A FitBall is a ball of plastic air between 30 and 65 cm diameter. With it, you can work on an unstable surface, which will help you centralize the exercise and achieve effective results.

See Also: Best Food For Bodybuilders

In what us us concert, this type of balls or balls offer the possibility of working the Core very easily. If you have the possibility, we suggest you replace or accompany the traditional Office Chair, of class, of desktop… on a FitBall adapted to your height. When you feel or tombs over one of these implements are doing the Core muscles to maintain the weight of the rest of the body.

Sitting on it and without hardly noticing, not only you will be activating the abdominal area, also are helping to improve your posture, tone back and abdomen and relieve any back pain. That Yes, you need a ball to your height:

Approximate height Recommended diameter Below 1, 3 m 30cm Between 1.4 and 1, 5m 45cm Between 1.6 and 1, 7m 55cm Between 1.8 and 1, 9m 65cm Above 2 m 75cm


Do you ever raised any time using the famous Hula Hoops for sit-ups? Very simple: put the Hula Hoop at the height of the Core, while keeping your upper and lower part of the stable trunk. Plays with your hip, help you quick and large movements back and forth – not in circles, which will make turn the bit and they will exercise your abdominal area. Try and let us know.

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Body Building Exercises Guide Health And Fitness Health and Lifestyle Weight loss

Does Creatine Monohydrate Really Works

Creatine monohydrate, a form of creatine, is one of the best muscle building supplements that seems to have some value. It is a muscle building supplement that can give you more energy so that you can lift harder. The harder you lift, the more you are able to increase strength and muscle mass. Researchs showed that creatine monohydrate can help improve performance in sports require high intensity activity like weight lifting, sprinting, badminton, etc.

The working of the pre-workout reddit is the best one on the body of the individual. There is an improvement in the performance with regular work-out. Along with it, the building of strength of the people is possible with the correct exercises. The gathering of complete information is essential for the people.

Creatine monohydrate is the most common form of creatine found in supplements. Creatine can found in the form of creatine monohydrate, creatine phosphate, creatine malate, creatine tartrate, creatine-magnesium kelate, creatine citrate, creatine ester, and liquid versions. Despite the various forms of creatine, creatine monohydrate is the form of creatine that shows effects on muscle mass and performance.

Human body stores approximately 120 grams of creatine in forms of creatine and creatine phosphate. Despite the fact that creatine is found in certain foods like meat, fish, and poultry, a person needs to eat pounds of those foods daily to equal a few grams of powdered creatine in a teaspoon. That’s the amount of creatine you need to take to gain mass and lift harder.

How creatine monohydrate works?

When you lift, ATP (Adenosine Tri Phosphate) creates energy by losing one molecule of phosphate thus becomes ADP (Adenosine Tri Phosphate). You lift no more when the muscles run out of ATP. To create more energy, ADP needs to be turned into ATP. This is where creatine kicks in. Creatine is stored in the body in the form of creatine phosphate. When ATP is depleted, creatine phosphate donates its phosphate molecule to ADP which then turns it into ATP again. Now that you have ATP, you have more energy to lift.

An increased pool of creatine phosphate leads to faster recharging of ATP. Therefore, more work can be done for a short duration. Taking creatine monohydrate supplement can increase the total body pool of creatine phosphate. The more pool of CP leads to greater generation of force with anaerobic forms of exercise, such as sprinting, weight training, etc.

How much and when to take creatine monohydrate?

Human body already contains 120 grams of creatine (in forms of creatine and creatine phosphate) on the average. To increase the level of creatine stored in the body, it is advised to load the body with high dosage of creatine monohydrate for a few days, usually five days. This phase is called the loading phase. In this phase, a person needs to take 0,3 grams of creatine monohydrate per kilogram (2.2 pounds) of body weight, 5-10 grams at one time.

After the loading phase, a few grams of creatine monohydrate a day is sufficient to keep the creatine level elevated. This phase is called the maintenance phase. It should last no longer than one month. After maintenance phase, consume no creatine to allow your body to recover from the abnormally high level of creatine. This is the washout phase which lasts for one month prior to another loading phase.

Is this loading and non-loading thing necessary?

Twenty grams of creatine a day can cause very few people to have gastrointestinal upset and diarrhea. If you are on of them who suffered through this phase, this is good news for you. Loading phase is a rapid way to raise the creatine level in the body up to 20% in a few days. On the other hand, taking creatine 3 grams a day will also increase creatine level up to 20% after four weeks. The creatine level goes back to normal with no maintenance phase. Three to five grams of creatine monohydrate per day over an extended period of time will probably do the same thing.

Are there any creatine monohydrate side effects?

A common misconception to some people is that creatine is a harmful drug that can cause serious health problems in long term. The facts it, it is a supplement. No serious side effects have ever been reported in research. Creatine monohydrate works. Powerlifters know this, bodybuilders know this, the salespeople who sell this stuff know this.

One thing for sure, creatine monohydrate, or whatever form it comes in, only works if you are serious in weight lifting and diet. You can only constantly increase your strength and muscle mass if you train and eat well. These muscle building supplements can also help you increase your muscle mass.

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Body Building Guide Health And Fitness Supplement

Top 10 Best Supplements For Bodybuilding

Body Building Info-The key to the success of bodybuilding is doing everything that you can do every day with consistency. If you’re in a harsh regimen of training and your nutrition program is supplying your body with all the calories and nutrients, which is able to get the most out of your supplement regime. This can give you a significant advantage. Bodybuilders often believe that the key to success is the supplement of bodybuilding in the absence of one of the aforementioned components, but missing the point. The best way to grow is to take the first in charge of his training and nutrition, and then compared supplementation with an additional advantage. Legal steroids for sale are available at the online store. It is providing a lot of benefit without any side-effects and harmful results. You can do a survey about the legal steroids to avoid the selection of the wrong one. It provides the body building results with complete nutrition and supplements.

When implementing a follow-up plan with dedication, you will get much more than him. We have collected daily to do list, and incorporate some, many or all the recommendations. You will be amazed how much better than muscle-building results when it is committed.

See also: Top 5 supplements to gain muscle

Whey Protein To Start The Day

Enjoy a whey protein immediately after waking up in the morning. That he has been sleeping for a maximum of eight hours, so it does not have been providing your body with amino acids to build muscle, muscle maintenance and other bodily processes. Although sleep allows your body to grow and recover, which leads to a catabolic state in which the body breaks down muscle mass to obtain the necessary amino acids for conversion into energy. Buttermilk is one of the fastest to digest proteins, and you will be given your body the amino acids fuels and growth. This will prevent your body to become muscle amino acids. Boost growth since the start of the day, taking in some of whey protein in the morning, even before bathing or brushing your teeth.

Whey with water protein mixture to speed up digestion. At this time of day, avoid fats consumed, complex carbohydrates and fiber since it only delay the digestion and absorption of proteins, working against its objectives.


Enjoy 30 to 50 grams (g) of protein of serum to the awakening.

Multiply The Gains With A Multivitamin

Twenty minutes later, he had taken his shower and got dressed. Now, it is time for breakfast. You have given your body in an instant success of rapid digestion of proteins. Then, you should eat a meal of food that includes slow fuel combustion. Eat a breakfast consisting mainly in proteins (such as meat and eggs for breakfast) and complex (such as oats or whole grain bread) carbohydrates. One or two pieces of fruit is good at this time, also. Fructose fruit directly to replenish the reserves of glycogen in the liver, which shuts the catabolic processes and help you enter anabolic faster. In addition, taking a multivitamin/multimineral or package. (Simply shredded recommended packages, allowing you to adjust the dose of a food to another some multivitamins are too high in nutrients and very low in others.)

It is beneficial to take a multi with breakfast for two reasons: one is easier to digest and process these foods when consumed with a meal of whole foods, two, giving your body nutrients at the start of the day so that you can begin to support muscle growth and increase immunity.


Eat a breakfast made up of carbohydrates, proteins, fruits and complex, and take your multivitamin/multimineral.

Read next: Female Bodybuilding On Health Effects


You can also choose to take a fiber supplement at breakfast. Fiber provides a number of benefits for bodybuilding, including improving digestion and absorption of nutrients and amino acids. Fiber also slows digestion, helping the body to process proteins more slowly to give you more bangs for your pocket. It is not critical to take fiber at breakfast, but to do it, helping to delay the release of amino acids so it will remain available in the bloodstream until the next meal. In any case, should be taken with meals whole foods (or a protein shake) fiber before bedtime to more effectively reduce the release of amino acids. To increase fiber intake take another dose of a fiber supplement just before going to bed.

If it does, with its last daily protein shake, it will not only increase your fiber intake in general, but they also slow down the digestion of protein supplements. This will help keep amino acids that circulate in the bloodstream longer, helping to protect hard cattle muscle mass from the decomposition of the night.


Take a supplement of fiber with a minimum of 3 g of fiber at breakfast. Take another 3 g of fiber with or just before your protein shake last day.

Find more in: Three Caffeine Supplements To Train Forward


Caffeine is one of the most basic and most effective sport supplements. In that case, it is not surprising that it is also one of the best bodybuilding supplements. Caffeine is an excellent choice, no matter what stage of the bodybuilding season in is very good for growth, since it can help the intensity of promoting training and focus. It is also beneficial when you are trying to get rid of body fat, since it helps the body to eliminate fat storage and use as energy. Of course, excess caffeine can make you jittery and keeps you abreast of sleep. For best results, the supplement of caffeine once or twice a day, preferably early in the day.


Drink one or two cups of coffee or take 200-400 mg in a complementary way, especially before exercise. To combat fatigue, take 200 mg, as needed. Fat loss to go with 100-300 mg every four hours.

Create more muscle creatine

The benefits of creatine are well established. Take creatine before and after a workout can provide numerous benefits bodybuilding. First, creatine can help to drive the water in the muscles, helping them to be stronger temporary. When you train with more weight (and replays), stimulates more muscle growth. Second, after a workout, creatine can help drive the nutrients in muscle mass to facilitate a better recovery. In addition, more recent research is demonstrating that creatine offers antioxidant protection and can increase the benefits of cardiovascular training.For all these reasons, creatine is the number one bodybuilding supplement.


Take 2-3 g of creatine with a whey protein before exercising, and taking 2-3 g of creatine (for a total of about 5 g) with protein whey then.

Grow with glutamine

Along with creatine, glutamine is one of the best supplements for bodybuilding in the market. Glutamine is the most abundant in the body amino acid, and as such is used for multiple physiological processes. Among them, the glutamine offers the following advantages for bodybuilders, since it improves digestion, improves immunity and promotes recovery. Glutamine also provides energy by supplying the muscles with the important metabolic intermediates. In addition, it helps in the production of bicarbonate, cushioning the fatigue that produce chemicals formed during intense exercise.Glutamine helps the muscles to carry glycogen better after exercise. These reasons make it important to take supplement before and after exercise. Your body can manufacture this amino amino acids in your body, but to do so, removed them from storage, shedding muscle mass in the process. Supplementation with glutamine gives your body what you need without tearing the muscles that have worked so hard to build.


Take 50-10 g of glutamine before training and the same amount later. Add to glutamine whey or smoothie drink with water at other times of the day. Accumulation of the dose gradually, and keep the daily dose of less than 40 g.

Serum after training

One of the best things for your body is a whey protein before and after exercise. This is the time of day in which bodybuilders put greater nutritional demand on their bodies, and whey protein helps add more muscle mass. If you drink a whey protein before training, usually does not affect negatively the practice, because the serum is easy to digest. Also your body provides amino acids to help restore and increase muscle mass. Another movement of the right after exercise will begin recovery and growth at high speed processes. Take both with rapid digestion of carbohydrates (such as sugars, such as glucose, malto dextrin or Vitargo).These proteins of the unit (and creatine that also will have at that time) in the muscles and help replenish glycogen stores which burned during training.


Preschool, drink 20 to 40 g of 40 to 80 g of carbohydrates simple whey protein. After the workout, drink it. You can add glutamine and creatine to the mix, as described above.

Increase antioxidants

When trains hard or put your body under another type of strain, creating free radicals. Such as vitamins C and E, antioxidants can fight free radicals and help maintain the muscles in growth. Your multivitamin likely is that already contains the basic nutrients, but with a second dose at the end of the day is a great way to ensure the availability of vitamins for the benefits of bodybuilding. Therefore, to include an additional dose of these antioxidants in dinner (or with your milkshake whey after training), since they are more effective when taken in conjunction with the calories.


Consume 500 mg of vitamin C and 400 IU of vitamin E with a great dinner of whole-grain foods or after training with a sacudida (batido de prote).

Product Z with zinc and magnesium

Bodybuilders and other athletes are notoriously deficient in zinc and magnesium. The demands of training increase the need for the body of these minerals. In addition, minerals tend to lose through sweat, creating one even greater deficit. Taking zinc and magnesium formulation, such as ZMA, can help to overcome the effects of overtraining and it can increase the levels of anabolic, as free testosterone and insulin-like factor-1 growth hormones. Those hormones otherwise will be suppressed in hard training athletes. ZMA can also improve the quality of sleep (therefore, also help the recovery). Note that ZMA work more effectively on an empty stomach, especially in the absence of calcium. If necessary, it can be taken with a protein shake, but you will get results much better if you can take ZMA half an hour or so before the shake (training).


Supplement ZMA on an empty stomach approximately half an hour before the last shake of the protein of the day. Follow the instructions on the label. Most of the products provide 30 mg of zinc, 450 mg of magnesium and about 11 mg vitamin [B.sub.6].

The case of casein

Protein casein, whey protein, is a fraction of the milk protein. Unlike buttermilk, case of the protein is digested slowly. Consume a fast protein digestion around their training and when they wake up, but emphasize protein digestion slow at other times of the day. Probably the most important time to take in a slow digestion protein is just before bedtime, because that can go eight or more hours without eating. Longer it can keep the amino acids in the blood; it is less likely that your body is to take your muscle mass to your needs amino. You can also use casein as a meal replacement when you cannot get in a whole meal, the food needed to feed their nutrients but you are looking for is to provide your body with a slow and constant source of amino acids.


Have between 30 and 50 g of protein from casein, with or without carbohydrates just before bedtime. Those who try to shed body fat should avoid carbohydrates, which try to add a size should consume carbohydrates (up to 50 g).

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