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fitness enthusiasts, protein is very critical matter, but a lot of people are just in the daily diet increased for protein intake, but ignores the problem of protein in the right time.Experts said, the only protein, at the right time to exert maximum efficiency of the protein, the greatest degree of back muscle, can let oneself strong.

1. The protein in the morning

Doctorate in sports physiology and nutrition of sports nutritionists christakis - Austin, protein in the morning can not only provide the energy for the morning exercise, also can make the runner for the rest of the day all feel satisfied, keep high emotional state.To 120 pounds (about 109 kg) of runners, for instance.On the day of exercise is not big, added 35% protein and 45% carbohydrate.Breakfast contains 500 calories, for example, absorb 43 grams of protein.If the day must carry on the long distance movement, then added 25% protein and 60% carbohydrate.That is to say, 500 - calorie breakfast, to include 31 grams of protein.

2. The protein after running

Protein for muscle recovery and growth is of vital importance, at the end of the run 30 minutes, runners need protein for muscle recovery.Austin, said the diet should contain 25 to 30 grams of protein.Salad and salmon, quinoa is right choice.

3. Protein before sleep

Before going to bed will eat fattening?In fact studies have confirmed that only when you eat too much or less selection of food, eating before sleep will gain weight.Before going to bed to eat some snacks, containing protein to improve muscle recovery and growth.120 pounds, before going to bed need protein for 20 to 25 grams, the body in the night will have enough energy to maintain muscle growth.