Fitness & Workout rob takes a lot of energy and effort that must be restored. And in order to accelerate muscle regeneration in regular diet must include the following products:
1. Cottage cheese. It consists of casein, called "slow" protein. To fully understand it, in the human body takes at least 8 hours. And during this period, the body literally "saturate" amino acids it needs. Only necessary to consider the duration of the digestion of the product, and eat cheese either at night (1.5-2 hours before bedtime), or before a long break in the diet. A so that the muscles really got their required amount of potassium should eat curd increased fat content (especially since it's weight gain has no effect, contrary to popular opinion).
2. Green tea. Physical activity provokes the formation of free radicals in the body. This is very detrimental - at least reduces efficiency, and in the most critical cases, contributes to the formation of malignant tumors. Block the action of free radicals antioxidants, which many in the green tea. Plus, this drink is able to rid the body of excess water.
3. Spinach. This product is rich in magnesium, which actively contributes to the restoration of muscle tissue. He is "responsible" for the correct functioning of the heart and nerve cells. Spinach is also rich in folic acid, and it is involved in RNA synthesis and cell renewal.
4. Herring (But only in the form of frozen stroganina or steamed rather than smoked or salted). These fish contain beneficial Omega-3, accelerate muscle regeneration, helping to reduce pain in muscles from training. Plus Omega-3 reduces the level of cholesterol in the blood and eliminate stocks of fat.
5. hard cheeses. The composition of most of them includes a useful amino acid tryptophan is involved in the synthesis of melatonin - the sleep hormone. But everyone knows that the best body recovers it in a dream. In addition, hard cheese a lot of potassium, calcium and phosphorus needed for bones and muscles of the human body.
And in order to recover, you need to drink plenty of water. She - the first product of significance for those trains. After all, the muscle fibers of the body is 80% composed of just water. This fluid is involved in metabolism and in the process of fat splitting, and updating the muscle tissue.
Calculate the required volume of water can be by the formula: 30-50 ml per 1 kg body weight.
But it is not necessary to replace water other drinks. Juices, for example, a lot of sugar and calories. And the feeling of thirst quencher for a long time they will not give as quickly and easily digested.
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