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This carbohydrate -protein composition provides the necessary amount of energy and protein for a full workout, after classes you can drink a portion of bcaa amino acids, which are absorbed by the body in 15 -20 minutes and provide those necessary ibricksi for building muscle fibers, you can eat a little at night cottage cheese or a portion of casein – a islowi protein that will nourish muscle fibers with amino acids for 6 -8 hours.
With jogging – it takes a lot of great strength. Read more about this here.
If it is easy for you to push up with your own weight – hang up additional weights, do not stop your progress!
This will protect yourself from injury.
A combination of glutamine with creatine is especially relevant, and only after 20 -30 minutes is a protein or gainer taken. above paragraphs is that protein should be taken to cover the protein deficiency in the daily diet. And finally, here is an example of the visual performance of drop sets in lifting dumbbells for biceps:
How much protein do you need per day?