Cari lettori, dopo vari impegni che mi hanno tenuto lontano da queste pagine, torno con immenso piacere a scrivervi, cogliendo l'occasione per farvi i migliori auguri per questo 2010! Visto il clima ancora natalizio, voglio regalarvi qualche suggerimento che vi consentirà di rendere di gran lunga più produttivi i vostri allenamenti. Di cosa parlo? Ve lo dico subito: di 2 fra i pasti più importanti dell'intera giornata (quello immediatamente prima e quello immediatamente dopo l'allenamento) nonché di un'eccezionale e sperimentata bibita da sorseggiare durante il workout, che vi consentirà di mantenere sempre alti i livelli energetici e sempre funzionale la contrazione muscolare.
The meal
before training is very important: it is what most directly will provide you with energy to spend, in general, must be rich in carbohydrates (in various GI: only simple sugars cause an immediate spike blood sugar , that will leave you with a sense of exhaustion in the middle of training) and low in fat (which slows digestion, and digesting while you exercise diverts blood and energy from our primary objective, which is just train ourselves to the best of our potential ). Although the protein intake must be adequate, so that they protect your muscles from breaking down. The recipe you
Tip:
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35gr whey protein with water (they have high biological value and are absorbed quickly).
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100-150gr plasmon biscuits / Mellin (dissolve easily and are easily digestible, have a high number of carbohydrates in various glycemic index, to be precise about 70g sugar per 100g of which 25, high-quality protein and a complete mix of vitamins)
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1 banana (provides potassium, necessary for better muscle contractions and a better water balance of cells).
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coffee taste (from the office to deal with the workout with the right determination, improves connection mind-muscle and the recruitment of nervous energy).
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3g of creatine (increases water retention of cells and reduces the charging time of ATP)
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5 grams of arginine (nitric oxide improves the balance, with a greater muscle pump)
I dissolve the cookies inside the protein, resulting in a delicious creamy liquid. I begin to take Coffee 4 hours before training, so as to progressively saturate the receptors. Started training about 1h after the meal.
During training, you spend much energy and you lose a lot of fluids and minerals, so it is must hold high the first and restore the balance of seconds. 
addition, the increased blood flow to the muscles that occurs during training, allowing more easily to ingested substances to reach them.
The recipe that I recommend is to dissolve in ½ liter of water (to sip throughout your workout):
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20gr vitargo (carbohydrate chemically more similar to muscle glycogen, it absorbs 80% more faster glucose without causing spikes in blood sugar: it gives us instant energy)
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20 grams of maltodextrin (a source of energy to slower release: gives us a slow but steady supply of energy)
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2g creatine
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500mg Potassium 500mg Magnesium
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After training, the muscles are tired and especially likely to absorb the nutrients that feed them, since they require to trigger the processes of repair and replenishment of glycogen stores induced by growth. One can rightly say that the 45 minutes after workout (the "anabolic window") are those in which the body will devote most of everything you eat in the muscles, and the most productive ever, nutritionally speaking, for muscle growth!
E 'right now you can indulge in any sgarra to diet, since the caloric surplus is welcome, and probably for the auspicious outcome of muscle growth! Priority should be given to simple sugars and protein for rapid absorption.
The recipe that I recommend is:
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100g of cereal with a number of sugar or pie or 4 slices of white bread and jam at will
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35gr whey protein
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3g of Creatine
Try these 3 meals, and you will see that your training and your growth will suffer greatly, what better way to begin in 2010 under the auspices of an immense growth?!
you soon!
Triple D
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