There are many versions about, but something is sure: "You can not pigeonhole all take the same after training. " I say this because some want to lower the fat level and have an athletic body and other muscle up fat because they are well and want to compete in bodybuilding later.
In any case, a person who wants to lower the fat level may be advised not to eat carbohydrates after training as this will fattening ... On the other order, which is defined muscularly, has the advantage of eating carbohydrates after training and not lose muscle condition, moreover, will help raise more muscle volume by accumulation of intracellular glycogen. There are many ways to improve conditions, but it all depends on the individual purpose of each individual, most important thing is to not lose muscle mass.
Here write one of the protocols that I use for those who want to lose fat level and another for those who are low in fat and want to keep gaining muscle mass:
a) For those who want to lose fat level:
.- BCAA: Before during and after training
.- Glutamine, low-carb protein, Vit. C and L-Carnitine After training.
In any case consult your professional adviser to tell you the amounts to use for each supplement.
b) For those who are low in fat mass and want to follow up:
.- BCAA: Before and during
.- whey protein and add fruit or buy a protein arises (although you should calculate as you like, the amount of protein and carbohydrate required)
This latter case is more necessary to restore glycogen stores, knowing that carbohydrates are what make the best paper, in other words, if these ripiaisimo and only eat carbohydrates after training this is super.
Finally I say that as there is a fair soon, I will be giving personal recommendations and I were weighing 170, now I see with
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