Bodybuilding and powder
I got back to sport at the rate of once a day:
Push- ups and abs
Tuesday: Pectorals, Biceps, Deltoids, Triceps
Friday: Push-ups and abs
Sunday: Rest or walk
All the sessions last 45mn / 1h.
I recently bought some Mass Gainer as I am quite a 6’3 megrichon for <70kg, and I take it after the sessions.
Should it be taken 2 hours before the session? Change the program? Increase the sitting time?
Have a good day
Hello, supplementation is not necessary when you resume or start sports.
Regarding your proteins already purchased, the most effective for muscle reconstruction is to take them within 1/4 hour after your session. Normally the mass gainer contains more than 30% of carbohydrates which allows a better recovery of the muscle.
You can easily replace the proteins with a slice of ham, turkey, chicken, with a fruit juice or a compote.
Physical trainer, do not hesitate for any questions and free quotes.
Thank you for your answer!
Regarding the sessions, one session per day is better / equal / inferior to large sessions but not every day?
You should not buy the mass gainer, it is really expensive,
You should rather make your gainers as a snack yourself,
So already since you want to gain weight,
You are going to have your 4 main meals,
That is to say, little one breakfast, lunch, snack and dinner,
I don’t know when you do sport, but you should take your gainer as a snack, i.e. between meals,
For your gainer if you plan to do it yourself you should buy carbohydrates from low GI and protein,
I recommend the following combo: oats + whey.
Then during the training to fight against the oxidation of leucine you should consume high Gi carbohydrates, such as malt or dextrose.
Take a look at the superphysics site for dietetics, they have some pretty serious articles.
You shouldn’t be working on muscle soreness.
If you don’t have continuous muscle soreness,
Ah and you should give yourself two days of rest to recharge your glycogen, creatine, and blood cholesterol.