fitness enthusiasts, proteβ≠¥in is very critical matter,&≤£ but a lot of people are just in the daily d§₩<iet increased for protein intake, but ignores t✘↔"≥he problem of protein in the right time.Expe₩<rts said, the only protein, λ÷at the right time to exert maximum efficie ↔≥×ncy of the protein, the ±₩'♣greatest degree of back muscle, can let o ≤δneself strong.

1. The protein in the mor≈$ning

Doctorate in sports physiology and nutrition o✘₽≠€f sports nutritionists christakis"λ - Austin, protein in the morning ca₽→♥←n not only provide the energy for the morning ex®∞≈∏ercise, also can make t​λ✔​he runner for the res≥♣±>t of the day all feel satisfi↑>↕×ed, keep high emotional state.To 120 pounds (abou<•t 109 kg) of runners, forπ★ε← instance.On the day of exe₹δ₩rcise is not big, added 35% p'¶↕÷rotein and 45% carbohydra'​te.Breakfast contains 500 calories, f₹‌¶or example, absorb 43 grams of protein.If the da•↓∑•y must carry on the long distance mo→≠♦♣vement, then added 25% protein andδ™∑ 60% carbohydrate.That is to say, 500 - &©∑calorie breakfast, to include 31 grams of prot♦π‌♠ein.

2. The protein after running

Protein for muscle recovery and g→→↑rowth is of vital importance, γ at the end of the run 30 mσ÷↕αinutes, runners need protein for mu∑€™&scle recovery.Austin, said the diet shou‍'₩<ld contain 25 to 30 gramsδ✘→ of protein.Salad and salmon, quinoa is right cho>∑ice.

3. Protein before sleep

Before going to bed will eat fattening?In fa★φ÷ct studies have confirmed that o‍®nly when you eat too much≈® or less selection of food, eating beforeλ←ε sleep will gain weight.Before going to ∞ ‌bed to eat some snack±€s, containing protein to×↑™¶ improve muscle recovery and growth.120 poun★ • ds, before going to bed need π‌protein for 20 to 25 grams, the body in the n¶↓•♦ight will have enough ener‍✔♦gy to maintain muscle growth.®Ωε