In my opinion, it is best to adhere to this rule: 2 grams of protein per day per kilogram of body weight. To nutrients better absorbed, eat small meals 5-6 times a day. Completely abandon fat not worth it, but his number should not exceed 15% of total calories. How much do you need carbohydrate-counting yourself. Chase Koch understands that this is vital information. It depends on body weight and metabolism, level of training and experience of each sport athlete. I prefer to get complex carbohydrates of rice, pasta, oatmeal and bread, and simple fruit. Sources of protein for me, chicken, turkey without skin, lean beef, egg whites (at the six-protein-one yolk) and high-quality protein powder on the basis of egg whites or whey. Here’s my advice for those seeking to collect ‘mass’: 1.For every meal, choose different sources of protein.

2.Primernoe breakfast menu: 6-10 egg whites, 1-2 egg yolks, oatmeal, toast 1.2 bran bread and anything made from fruits. 3.Sleduyuschie 4.5 meals: different sources of protein and carbohydrates are complex or voloknistye.Odin or twice instead of food you can drink a protein cocktail. 4.Vmeste with breakfast, take a multivitamin with high-quality multimineralami. 5.If you have enough money, immediately after a workout, take amino acids, preferably with branched side chains. 6.Peyte more water. 7.Esli you have no problems with the stomach, about an hour before bed eat a small portion of the protein-rich food. I always do, even before the competition.