Before training is more important complement of carbohydrates, because that provides the needed energy to train. After the training is important to collect both carbohydrates and proteins. This is where the mixture of both fruits, protein supplementation is the ideal solution. If you had a very hard training and the intensity was quite high, it takes energy and a precise amount of protein, that is where the protein shake is very important. The best way to ingest the liquid is mixed with water so that the body absorb the nutrients they need quickly. If using a solid meal as a beef and rice takes too long to be digested by the body which impairs recovery after training.
The protein shake is the mixture stirred in a glass of carbohydrates and protein together with water, and must be taken after training, so we began to recover immediately.
One suggestion is to be mixed (60 to 70 grams) of carbohydrates, creatine after (2 to 3 tablespoons), then glutamine (15 to 20 grams) which is an essential amino acid that is found decreases recovery time. It also should be added (3 to 4 tablespoons) of a protein supplement "Whey Protein" which helps the absorption in the intestine.
By eating "Whey Protein" after training, the body will use protein for energy it will be waste of money, which is why you should mix the protein with carbohydrates, this is very important. These are small tricks that make a big difference in the diet of a bodybuilder, then if you want to build muscle and tone those muscles, you should pay close attention to what you eat before and after training.
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