Thỉnh thoảng có thể “gian lận”. Ăn nhẹ bằng món protein dạng Micellar Casein trước khi đi ngủ. Cân nhắc việc thay đổi loại chất béo mà bạn ăn. Cân nhắc việc uống thực phẩm chức năng.

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It's usually a good idea to plan for occasional cheating. If you know you get to cheat on a meal, maybe once a week, it will help control the temptation to cheat at other times. You can use you "cheat" meal as a reward for reaching workout goals. This can be a strong motivator! A pre-bedtime snack can help you fight the urge for an unhealthy midnight snack. Some bodybuilders swear by micellar casein protein for this, either as a supplement or in cottage cheese. The argument goes that this protein takes longer to digest, letting your slower nighttime metabolism take full advantage of it. This is because it is a milk-derived protein that curdles when it contacts the acid in your stomach. This curdling slows down digestion and absorption of amino acids. Fats pack in a lot of calories in a small volume, making it easier to meet your meal goals when bulking up. You definitely need some fat for a healthy diet anyway — the question is, what kind? Most experts tout monounsaturated fatty acids and Omeg-3 fatty acids, found in fish and avocadoes. Saturated fat is generally considered unhealthy, but some bodybuilders suggest fitting a small amount into your diet. Monounsaturated fatty acids and Omega-3 fatty acids are important for muscle growth. They can be found in foods like fish and avocados. Used in moderation, dietary supplements can help you fill in any gaps in your diet. Prepackaged body building supplements, along with a good protein powder, can compliment your daily meals. It's important, however, not to over-rely on supplements. You should be getting the bulk of your nutrition from fresh foods, which are better for your body. Supplement sellers often make inaccurate claims. Most will not have any effect that you couldn't replicate with a good diet.