9 rules in a gym diet you must follow to achieve a fit body (Part 4)

After training, choose fast-digesting starches like white bread, light bagels, baked potatoes or sports foods. The supply of creatine to muscles is also important during protein synthesis, helping muscle fibers to grow quickly.

Normally, you need to maintain a stable insulin level for health reasons, but once you start the difficult training process, you need to increase the amount of insulin in your body.

8. Eat before going to bed

During 7-9 hours of sleep, if the body does not have energy stored from food, brain activity will receive help from the amino-acids under the muscles. That will affect the growth of muscles. So, before bed, use about 30-40 grams of micellar casein powder or a cup of low-fat cheese. Or with 2-3 tablespoons of flaxseed oil, 56 grams of mixed nuts or 2-3 tablespoons of peanut butter.

Getting more or less sleep is not the secret to changing your shape. The trick is to eat the right food before bed. Slow digesting carbs and beneficial fats are great choices. They are longer digested and continually provide energy for the brain to function, while limiting the effects on muscles.

9. Use Creatine

Creatine is a supplement that many scientists, doctors and nutritionists recommend because it works well for most athletes of any age or gender. There have been hundreds of studies on this supplement. All indicate that creatine is not only effective, but also safe for the body.

Using creatine in the form of monohydrate, ethyl ester or any other form can help increase lean muscle mass, increase strength up to 10% during workouts in just a few weeks of use without any effect. help me

Above are 9 principles of diet when you exercise, you must follow if you want to have a beautiful body that we would recommend to you to read. Hope this will be the most useful information for readers.