A carbohydrate and protein shake before training is twice as good for the muscles if you take after. Mix 300 ml of sports drink, three tablespoons of coconut milk and 20 g of whey protein. This will fill muscle glycogen stores and will activate the reconstruction process.
8 g of mixture BCAA powder 300 ml of water to go drinking during training. So you prevent muscle breakdown, i.e. preserved even force at the end of training.
30 minutes after training
According to a study by the University of Connecticut (USA), 200 ml of skimmed milk chocolate help repair muscles after training. The balance of carbohydrates and protein rebuilds muscles.
45 minutes after training
Eat salmon, basmati rice, roasted peppers and red onion. The amino acids in fish muscle micro-tears repaired. The rice starch feeds muscles and provides antioxidant vegetables.
According to the Journal of Orthopaedic and Sports Physical Therapy, sleeping with compression garments can help muscle recovery. We recommend the compression tights.
The next morning
4 tablespoons cheese breakfast, a banana, berries and orange juice and according to a study published in the European Journal of Applied Physiology, a second phase after training in which are better assimilated carbohydrates and proteins.