Rules 6 meals

1. eat at least 2 g protein per 1 kg dead weight

2. Drink at least 2, 5 liters of water and try to drink more.

3. Immediately after exercise should be appropriate food intake and fluid

4. Always Eat breakfast

5. Leave behind all pure sugar and processed food

6. Use bodybuilding supplements to enhance muscle growth

If you touch our 6 meals here can distinguish 3 most important:

-Breakfast. From the time you ate last time, passed the whole night, and the body lacks energy sources. Therefore, in the morning you need as soon as possible to eat something. No matter how much you rush to work or somewhere else, breakfast should be an important part of the daily schedule. Experiment that breakfast suits you best, but it is better to include a major portion of carbohydrates and at least 30-40 grams of protein.
For example:
 - Buckwheat porridge with chicken, banana, omega -3 - Fish Oil (4 capsules), tea or juice, nuts
 - Oatmeal, drink (banana and 2 egg whites), oranges, nuts, omega - 3
 - Pasta, chicken, tea, bananas, nuts, omega-3

 - AFTER TRAINING. At this point, the body's energy reserves are depleted, and he is ready to break down muscle tissue to get energy from them. Protect your muscles by taking sports nutrition protein with added carbohydrates. This will help in speeding up the recovery and strengthen your muscles, the liver, the intestines and the immune system.
For example:
 - Boiled rice, fish, apple, milk, honey (in small amounts), banana, 30 g. protein and 300 ml. low-fat milk
 - Pasta, chicken, juice, banana, honey (in small amounts), nuts, 30 g. protein and 300 ml. low-fat milk

 - BEFORE BEDTIME. It is also an important time for meals, which can protect muscles from breaking down during sleep. To do this, the time is perfect protein - casein - a long-acting or complex proteins 8- and 12-hour action. Replacing amino acids can be BCAA even curd which comprises casein. But all carbohydrates are strictly prohibited.
For example:
 - Prinyat5-8 g BCAA, and just before bedtime drink a protein portion of the complex (approximately 30-40 g). Instead complex may be mixed 20 g of the whey protein and 20 g of casein, or one kind of 30-40 g (casein or a protein) that is available. Protein supplements can be replaced by low-fat cottage cheese 150-200 g.
 - A glass of water and 1 tsp honey.
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There are still 3 meals. It would be great if each of them will include sources of carbohydrates from low glycemic index (cereal, pasta, etc.), meat or fish, as well as fiber in the form of vegetables.
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Fitness food - breakfast 1:
-ovoschnoy salad (dressed with vegetable oil or lemon juice), oatmeal, green tea or juice, apple, omega 3 (fish oil)

Fitness food - breakfast 2:
buckwheat, chicken (or fish stew), juice, fruit (apple, banana, orange, etc.)

Fitness food - breakfast 3:
150 g of cottage cheese with fat content of four percent a teaspoon of honey

Fitness food- before training:
an hour before a workout to eat a little corn bread, or any fruit (apple, banana, melon) or a cheese sandwich, drink a glass of juice or green chaya.Ne forget to take a training session on the water with a slice of lemon.

Fitness Nutrition - after training:
15 minutes after the lesson drinking a milkshake, smoothies, water, carbohydrates, eat fruit (banana, apple) or drinking fruit juice.

Fitness food - dinner:
Chicken breasts, vegetable salad, low-fat cottage cheese