Carbohydrates are the main source of energy for the body. Carbohydrates can be divided into two categories - simple and complex. Complex carbohydrates should form the basis of your energy, except for a short period after training. Complex carbohydrates break down slowly, causing a moderate rise in blood sugar that does not lead to a dramatic release of insulin.

By calculating daily calories, we need to know how much protein, carbohydrates and fats we need per day. Roughly, 30-35% of calories should be supplied protein, 50-60% carbohydrates and 10-15% - fat. So, how many calories does a gram of carbohydrate have? Each gram of protein or carbohydrate provides about 4 calories per gram of fat - 9 calories. His daily diet should be divided into 5-6 meals. The important point - high-calorie dressing after a workout.

Consumption of simple carbohydrates causes a rapid rise in blood sugar levels, which leads to the active release of insulin and as a result, a drop in blood sugar. It makes you feel tired and overwhelmed, but for 1.5-2 hours after exercise, your body and muscles are very susceptible to these simple carbohydrates. Increased levels of insulin in the consumption of simple carbohydrates helps fill your glycogen stores emptied and ultimately helps you to recover from the heavy load.

Some experts believe that 60-80% of the energy reserves are restored within 1-3 hours after training. In other words, the faster your muscles are tired and hungry will receive high-quality fuel, the higher your chances are good that the next workout. But remember, this is only the ideal period for the consumption of simple carbohydrates. All the rest of the energy levels supported by complex carbohydrates, which provide a constant influx of glucose into the muscle.

Carbohydrates, as was said, supplying 50-60% of daily calories. As is the case with proteins uniformly, distribute the total amount of carbohydrates needed for all meals during the day. A good ratio is 2-3 grams of carbohydrate per gram of protein in the post-exercise meals, and 1-1.5 grams per 1 gram of protein in the rest of the time.

After training, must receive two meals. Once we eat immediately after school, usually a cocktail party for the second time - this is a full dinner in an hour and a half after your workout. These two meals should contain 30-45% of daily calories and carbohydrates.

Complex carbohydrates are delivered into the body with quality pasta, oatmeal, wild rice, beans, corn, yellow and green vegetables, products from wheat flour, rye bread. To refuel after a workout, you can use a variety of sports drinks, apples, bananas or oranges.

Fats. The main part of fat, which we need for normal life, provided the usual daily diet, additional efforts need not apply. If over-consumption of fat is reduced, less than 10%, it can be bad for health.

Take one tablespoon of vegetable oil, better olive oil, or eat a handful of peanuts, and you will ensure yourself for a while essential fatty acids, which play an important role in the growth, reconstruction and general good state of health every day.

Food for the night. You certainly have repeatedly warned that there is bedtime is bad, because eaten immediately turn to fat and you will settle on the sides. This is not quite so easy to keep track of the number of calories you lie inside. And cruelly cut off the excess.

One of the biggest mistakes is made sometimes bodybuilder - spend 10 hours or more without food. If during the day, do you eat every 2-4 hours to avoid catabolism, which could cause you to get up at night to eat? On the other hand, if you do not eat in the evening, you can negate all the achievements for the day. In the evening, there is need, but little by little, 1-2 meals rich in protein.

During the night the body is not much need for carbohydrates. Carbohydrates are needed only in small amounts for proper assimilation of protein. The protein will help keep the body anabolic throughout the night until morning. It helps release growth hormone.

Drink a protein shake, eat egg whites 3.4 (pasteurized or boiled) or a cup of cottage cheese before bed. If later you get up to go to the toilet, do not forget to look way back in the fridge and drink another glass of protein.

If you have at night is not used, we can restrict the reception of amino acids. All you need at night 75-125 calories per meal, and do not forget to include them in the daytime schedule.