So, I'm wondering, how to tone up my body and define some muscles like abs etc. In quick time.Also, how much proteins should take and when, before or after workout? And is it big difference if I take proteins from food and not whey proteins?
Whey protien is the best to take right after a workout because it is high in branched chain amino acids, specifically lucine. However, if you are just a casual exerciser, consuming post workout protien is not absolutely necessary, though it will speed your recovery and improve your performance. A good alternative is chocolate milk because it has a good ratio of carbs to protien to promote recovery. You want to shoot for 20-25 grams of protien within two hours of your workout because your muscles absorb nutrients better in the first 2 hours. However, if you do decide to use a protien shake, drink it as soon as possible post workout, because it will stop the muscle breakdown and will begin revovery.