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steak (or salmon or other fish, or chicken or other poultry, or pork) 2 cups mixed green salad 2 Tbsp salad dressing (olive oil and vinegar) Before Bed Supplements (1 hour before bed) 1 dose ZMA JYM (females take 2/3 dose) Before Bed Snack (have immediately before bed - at least 1 hour after ZMA JYM) 20-30 g protein from a protein powder blend like PRO JYM Or 1 cup cottage cheese or 1 cup Greek yogurt with 1 teaspoon honey 1 Tbsp peanut butter (can add to shake or Greek yogurt or eat separate) Sample meal plan for those working out at lunchtime: Fat-burner supplements (as soon as you wake up) 1 dose Shred JYM Breakfast 20-30 g protein from a protein powder blend like PRO JYM 3 whole eggs 3 egg whites 1 Tbsp Olive oil (scramble eggs in olive oil) 4 capsules Omega JYM fish oil Late-morning snack 1 cup low-fat cottage cheese Pre-workout (30-45 minutes before workouts) 1 scoop Pre JYM 20-30 g protein from a protein powder blend like PRO JYM Post-workout (within 30 minutes after workouts) 1 scoop each Post JYM 20-40 g protein from a protein powder blend like PRO JYM Lunch (30-60 minutes after post-workout meal) 6 oz

10.1056/NEJMoa1109400 153 TianY.CaiJ.GuiW.NicholsR

KASPROTEN TARAFINDAN HANG KSEL VERLERNZ LENMEKTEDR

J Neural Transm 86:135146 Smeland OB, Meisingset TW, Borges K, Sonnewald U (2012) Chronic acetyl-l-carnitine alters brain energy metabolism and increases noradrenaline and serotonin content in healthy mice

[DOI] [PubMed] [Google Scholar] 26.Jia L, Betters JL, Yu L

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