#42169: Recovery System ----------------------+-------------------------------- Reporter: sidkof@… | Owner: macports-tickets@… Type: defect | Status: new Priority: Normal | Milestone: Component: ports | Version: 2.2.1 Keywords: | Port: ----------------------+-------------------------------- The amounts of this diet are men you miss if you are a woman you need to divide by half the amount of food. First in the morning the most important meal of the day containing much carbohydrate, protein and healthy and have energy efficient fat metabolism in the morning. 4 whole eggs, or 2 whole and 2 whites 2 cups milk preferably adjustable 1 cup cereal with less than 4g of sugar per serving 2 Bananas or Bananas "bananas in English" 1 teaspoon olive oil, or 3g of Omega 3 fish oil 4 ounces shredded cheese of your choice The Snack or snack about 3 to 4 hours later. 21 grams of protein powder (1 or 2 scoops), Casein "casein" preferably. Otherwise you can consume protein powder low fat cottage cheese. 2 cups milk, low fat (2%) 1 cup blackberries, cherries or strawberries 2/3 cup oatmeal 1g of Omega 3 fish oil Lunch about 3 to 4 hours later, an hour or two before training 12 ounces of beef 1 ounce of cheese, low-fat or nonfat 1/4 cup onions 2 leaves of romaine lettuce or 1 cup 3 wheel or tomato pieces 1 cup grapes, blackberries or cherries 3 slices of bread 30 Nuts, Almonds, Peanuts or Peanuts After training, food recovery, important within an hour after training 35 grams of protein powder, whey or casein can be If you do not have protein powder uses a combination of meat, cheese and nuts as in the previous meal. 2 1/3 cups fruit juice "no matter the flavor" Dinner varied high in nutrients and antioxidants 9 ounces chicken breast, skinless 2 cups mushrooms or mushrooms 1 1/2 cups of grapes, cherries or berries 1 2/3 cups rice 1 2/3 teaspoons olive oil Snack or meal before bed, to keep the body building and repairing muscle overnight 3 ounces of cheese, low-fat or fat 1 cup plain yogurt, low fat or protein powder "preferably casein" 1 cup oats 15 Almonds Tips: .'s important to do 5 meals and a sixth after training . before and / or after training is important to take a banana (for potassium recover lost by physical effort) and Creatine Creatine is an organic element derived from amino acids and very similar to them in terms of molecular structure, which increases performance in the train. Both creatine, protein shakes like whey are important aids in the diet to increase muscle mass or volume, helping to repair damaged muscle fibers during training. You can find these supplements in the diet of bodybuilder supplements sports stores like GNC or gyms. Training Tips: It is best that each day you train a muscle group (leg, arm and chest, back ...), for about 45 minutes to rest one day a week. Thus let the weaker muscle fibers are broken by muscular effort, you regenerate becoming stronger and you gain muscle. http://www.xtrememusclerecoveryfacts.com/ -- Ticket URL: <https://trac.macports.org/ticket/42169> MacPorts <http://www.macports.org/> Ports system for OS X