Second breakfast after the training
Colorful and cheerful
I have repeatedly stressed out that carbohydrates are an excellent source of energy after training, which accumulates in muscles in the form of glycogen and then consumes it during the training. It should be rebuilt regularly, because otherwise we will not only have the no strength for physical activity, but also we will run out of it for daily activities.
Muscles after training are deprived of energy and they try to regain it. If there is no glycogen in them, they go for protein stores, which in the process of glucogenesis transform into carbohydrates and then into energy. The most commonly BCAA amino acids are used in this process. That is why it is easiest and quickest to get energy from carbohydrates to save your muscles. When you supply only protein, your body will not consume it for muscle recovery, because it will be used primarily for carbohydrate and energy production.
Second breakfast -> after training
70-80g rice flakes, or millet flakes or any flakes of your choice
1 banana ( mashed)
1 cup of plant milk
1/2 cup of forest fruits
1 tablespoon of cashews butter Foods by Ann
1 teaspoon of vanilla extract
1/2 teaspoon of cinnamon
And after a carbohydrate meal
protein shake
I like the combination of all kinds of flakes, because after all, we cant live just on oatmeal.
There are other oats worth trying, equally delicious and easy to prepare. It is worth rotating and changing your menu
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