fitness enthusiasts, protein is v♠♥ery critical matter, butα≈©< a lot of people are just ₩♦" in the daily diet incre& ₹↕ased for protein intake, but ∑→ignores the problem of protein in the ↑♥α∏right time.Experts sa≠↑≤id, the only protein, at the right ₹±σ®time to exert maximum effic '≤iency of the protein, the greatest de←<gree of back muscle, can let ™♦↔oneself strong.

1. The protein in the mornin<♠✔g

Doctorate in sports physioα↓★¥logy and nutrition of sports n>↑πutritionists christakis - Austi"←$n, protein in the morning can ★¥₹not only provide the energy for t₽₽he morning exercise, also can↓£‌£ make the runner for the rest♦'π≥ of the day all feel satisfi≈γ™ed, keep high emotional state.To 120 poΩ∑₽←unds (about 109 kg) of ru"→nners, for instance.γ↑∞On the day of exercise is₽₹ not big, added 35% protein and 45% cδ‍arbohydrate.Breakfast cont∏♥πains 500 calories, for example, absε₩orb 43 grams of protein.If the α$day must carry on the long dist'£₩​ance movement, then adde÷₽ ×d 25% protein and 60% car  bohydrate.That is to s< ≥∞ay, 500 - calorie breakfast, to include→×€♠ 31 grams of protein.

2. The protein after running

Protein for muscle recovery and growth☆ α is of vital importance, at<≠φ the end of the run 30 minutesφ €, runners need protein for mus≤☆∑cle recovery.Austin, said ≠ε< the diet should contain 25 to 30 graγ♠ms of protein.Salad and salmon, quinoa✘σ is right choice.

3. Protein before sleep

Before going to bed will eat f∞λattening?In fact studies have confirm£•ed that only when you eat too muchαδ≈© or less selection of food, eating be<‍£ fore sleep will gain weig÷↔≤ht.Before going to be∞★d to eat some snacks, co<β∑ntaining protein to improve muscle reco♣™↕very and growth.120 pou>λεnds, before going to bed nγ↓eed protein for 20 t‍←o 25 grams, the body in the ≠©night will have enough energy ‍λσσto maintain muscle growth¥↔<.