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Five benefits of the most popular fruit in the world | bananas

bananas-tips-food


bananas-tips-food

Five benefits of the most popular fruit in the world | bananas

Although it is a fruit that grows strictly in the tropics, there is hardly any part of the planet where bananas are not valid for the most popular fruit. There are a number of reasons, but they are much more than just taste and convenience that characterize bananas.

It is a whole series of phenomenal impact that the composition of bananas has on the human body. Interestingly, the phase of maturity banana largely determine their impact on the human body, as the scientists demonstrated that bananas are changing their chemical composition when ripe.

This means that for the extraction of specific benefits from the consumption of bananas, should be able to choose the very color of the banana, be it of a greenish, clear yellow, or ripe bananas whose skin is prevalent brown

1.They give you energy

Within less than half an hour, bananas proven allow a large increase in energy in the body. Whereas an average banana has 89 calories, the energy produced during the decomposition, can be used for a long time through physical activity.

2. Eliminate Stress

Ingredients bananas stimulate the secretion of the hormone of happiness, a favorite of the hormone that makes people feel happier, and for which greatly reduces discomfort, anxiety, depression and stress.

3. fighters against cancer

As mentioned at the beginning, for the specific benefits of bananas is very important to choose the bananas at a certain stage of maturity. So for a fantastic effect of stimulating the production of white blood cells, necessary to choose a dark yellow bananas.

4. Helps against constipation

The problem of constipation is usually created as a result of lack of fiber in the diet, which is not able to digest and which thus pass through the gastrointestinal tract, helping to better functioning of the intestine.

5. Strengthen bones

In addition to the standard needs a man to ingredients in food that strengthen bones, athletes are persons who should pay special attention to this question, since its skeleton exposed many times greater challenges. Bananas are foods that are not too rich in calcium, but they contain micronutrients that enhance the absorption of calcium from all the food that is ingested.

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Arnold Schwarzenegger recommends consuming less meat

Arnold-Schwarzeneger-protein


Arnold-Schwarzeneger-protein

Arnold Schwarzenegger recommends consuming less meat

Although it sounds paradoxical that the seven-time Mr. Olympia advised others that they throw the meat out of their diet, the great Arnold Schwarzenegger certainly knows what he’s talking about, and his advice is the product of the best intentions, and it is about people’s health.

As a politician, Schwarzenegger has earned the most votes advocating turning to renewable energy sources, encouraging people to start thinking about the environment and their own health. His advice on changes in diet, focused primarily on human health, because, as he himself says, scientific studies have clearly implicated in the increased consumption of meat:

– Accelerated aging process

– Curing blood vessels

– Chronic inflammation

– Risk of cancer

– Risk of Diabetes

How then enter proteins?

Athletes, as it was Schwarzenegger directly would be degraded to such a change because they are concerned proteins. However, it is important to know that there are very good alternative sources of macronutrients that responsible for the construction and recovery of muscle fibers.

Among the recommended food rich in proteins are:

– Nuts

– Seeds

– Peanut butter

– Buckwheat

– Oats

– Millet

– Rice

– Lens

– Beans

– Cereals

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One hundred years of fitness in one hundred seconds

One hundred years of fitness in one hundred seconds


One hundred years of fitness in one hundred seconds

We are happy that we live in a time where the many different types of exercise have the opportunity to choose the one that best suits us – be it running, swimming, fitness, gym …

Exercise is not only a product of the modern age, but today we are better equipped with modern machines and people pay more attention to their appearance.

See to what a degree the fitness methods have changed from 1910 to now.

https://www.youtube.com/watch?v=5hr17Dn-Ikk

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A few tips for a faster metabolism

A few tips for a faster metabolism


A-few-tips-for-a-faster-metabolism

A few tips for a faster metabolism

In your body there is a personal trainer that all the forces trying to spend the calories and fat. He is called metabolism and reflects everything that your body is working. A fast metabolism means more calories burned. The more calories you burn, the easier it is to lose weight. Metabolism is very grateful. No further drastic changes in order to notice the results of his work. Regardless of genetics, age and gender, and continue to have great control over the metabolism …

When you wake up

Eat a good breakfast every day

If you do not do this, your body will come to the stage of starvation and will start paranoid conserve energy. A large breakfast is a healthy breakfast. People who skip breakfast have a 4.5 times higher risk of obesity

Drink Coffee

Coffee in the morning is great for your health. Caffeine will stimulate the work of the central nervous system, accelerate heartbeat and breathing. Basal metabolic rate is 16% higher for those who in the morning to drink caffeinated beverages. If you are not a fan of coffee, select another source of caffeine.

Drink a glass of cold water

Your body will expend more calories while it will heat the water. While these calories are not significant, the cold water will speed up your metabolism throughout the day, which for you means about 1 kilogram less per year.

When you are at work

Eat protein

Proteins must be included in every meal because it helps build muscle mass. Muscles consume more calories than fat, even in a resting stage. For lunch enter about 30 grams of protein, which means about half a cup of low-fat cheese and 110 grams of chicken breast.

Drink green tea

Green tea stimulates fat burning. One research has shown that regular consumption of green tea, for a period of 12 weeks, reduced body weight by 4.6%. For even better effect let green tea to soak in water for about 3 minutes.

Eat dairy products

Dairy products are an excellent afternoon snack. Choose calcium-fortified products. Calcium stimulates metabolism. If you are intolerant to lactose, enter other types of milk fortified with calcium. Calcium supplements do not have the same effect.

When you practice

Work interval training

Surely you are always trying to lose as little time to exercise. Therefore, alternately increase and decrease the intensity of exercise. The aim of the amendment is interval training high-intensity exercise, such as for example fast running, with lighter intensity exercises, such as walking slowly.

Strength exercises doing slowly

Strength exercises are much more effective if you tense muscles and count to three before them relax. Slow motion strength training increases muscle damage. Although it sounds bad, it’s what you need. While recovering muscles, your metabolism works faster for hours after the workout.

Drink fish oil

Fish oil and fish oil supplements will accelerate fat burning. Look for a supplement containing at least 300 mg of EPA fatty acids and 200 milligrams of DHA fatty acid. Take supplements 2 hours before exercise.

When you come home

Eat fish

Oily fish, such as salmon, tuna or sardines, contain omega-3 fatty acids that regulate appetite. They will speed up the process of sending signals of satiety brain and will also speed up the process of regeneration of muscle tissue after exercise.

Do not drink alcohol

Alcohol slows the metabolism. If you are going to drink at the end of a hard day, fat metabolism will spend as much as 73% slower. Skip the alcohol, and drink only water. Also, be careful with the intake of fluids so you do not have to interrupt sleep during the night because of urination.

Go to bed early

Your body is preparing to sleep for a long time after you go to bed. Too little sleep will disrupt the balance of hormones ghrelin and leptin, which regulates appetite and energy use. It has been shown that people who sleep less than 7 hours a day have an increased risk of obesity.

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The best supplements for strength for all athletes and bodybuilders

best-suplements-for-bodybuilders


best-suplements-for-bodybuilders

The best supplements for strength for all athletes and bodybuilders

Whether your goal is to increase strength and muscle mass in this article we have chosen 8 supplements that will help you with that.

If you are a serious athlete, then you’ve probably heard that you supplements can help you improve your performance and get the most from your training. But what are the supplements? Today the market is crowded with so many brands of supplements and combinations of supplements, and the internet is full of bad and confusing information.

Luckily here we are to help and explain what to use, in what quantity, and when. If your goal is to increase your strength, muscle mass and performance, these are the supplements that you will use.

Creatine monohydrate

creatin

This supplement stimulates muscle building, gives strength. Creatine supplementation works by increasing the availability of creatine and phosphocreatine (PCr) in the muscle and thus helps to maintain energy during intense training. Moreover, the greater availability of phosphocreatine will allow faster recovery between sets.

Long-term use of creatine improves endurance and leads to a 5-15% increase in power and performance.

Recommended dosage: The fastest way to increase the supply of creatine in muscle is to be followed by phase charging method where you are taking 20 grams of creatine per day for a period of 5-7 days, then continue with the maintenance phase of the 5 grams of creatine per day. However, it is not necessary to have a charging phase, because you will achieve the same effect that is constantly taking 5 grams per day for a period of 28 days.

Caffeine

Caffeine

Caffeine is probably the most widely used stimulant ingredient in the world and it’s for a good reason. It has been shown that caffeine successfully improves physical performance and stamina during intense activity. But its impact on the force is still not fully understood.

While research shows that consumption of caffeine before a workout can increase your 1RM – the maximum legal weight that you can lift only once, other studies have indicated that there is no effect of caffeine on strength.

It has been shown that caffeine reduces fatigue, which can be useful during high-intensity workouts.

Recommended dosage: 150-300 mg 30-60 minutes before training.

Branched chain amino acids (BCAA)

dymatize-bcaa-complex-nutrition-info

If you are an athlete or bodybuilder then it’s hard to think of any reason not to take BCAA’s during their training. In addition to having good taste, intake of BCAA between series can help to speed up the recovery process after a heavy workout.

A study published in 2010 in the International Journal of Sports Nutrition and Exercise found that participants who consumed the BCAA as 100 milligrams per kilogram of body weight are felt much less fatigue and muscle damage after intense training squats.

It seems that BCAA, in particular leucine promotes protein synthesis by preventing the degradation of the protein, which helps in the recovery of damaged muscles during and after exercise.

Recommended dosage: 6-10 grams before or during training.

Citrulline malate

Citrulline-Malate

Citrulline Malate (CM) was originally characterized as a supplement for fatigue. If you traveled back in time 40 years is to see that the CM was administered to patients after surgery for the treatment of mental and physical fatigue. In recent years, citrulline malate has become popular as a product that improves performance.

The benefits of supplementation with citrulline malate is mostly attributed to the synergetic combination of L-citrulline malate and that can lead to an increase in ATP (adenosine triphosphate) during exercise and increase phosphocreatine during recovery after training.

Research has shown that a single dose of citrulline malate (8 grams) in subjects increased number of repetitions during the training of the upper body and reduce fatigue after training in the placebo subjects. Another study from the University of Mississippi found that a single dose of citrulline malate (8 grams) in the group of patients has increased significantly the number of repetitions for the exercise of the lower body compared to the placebo group subjects.

The recommended dose of 8 grams of citrulline malate 60 minuat before training.

NO boosters

nitrix

Foods rich in nitrates such as beets, radishes and pomegranate are a great way to encourage the production of nitric oxide (NO). Although there is limited research on the effects of beet juice and pomegranate extract on training, these ingredients shown increases muscle blood flow and reduce fatigue, which may eventually lead to improvements in power and performance.

Several studies have used beet juice or pomegranate extract in combination with other ingredients which demonstrated improvement in strength, hypertrophy and performance. At this point it is still difficult to determine whether it is the individual effects of these ingredients or these ingredients act synergistically with other components.

Recommended dosage: 500 milligrams of beet juice or pomegranate extract 30-60 minutes before training.

Whey protein

whey protein

Easy digesting protein like whey is the optimal supplement after a workout as it will help in muscle recovery after stressful training. It has been shown that consumption of whey protein better stimulate protein synthesis than do other types of proteins such as casein and soy.

Recent researches have shown that protein supplements over a longer period (longer than 6 weeks) with a workout in the gym can significantly increase muscle mass and strength.

The combination of proteins such as casein and whey, improves better demonstrated hypertrophy and body composition in comparison to the soy proteins when consumed after training.

The combination of fast and slow absorbing whey casein absorbent body is held in a potent anabolic environment for longer time, thus keeping the protein synthesis at a high level with minimal loss of muscle.

Trainees in the gym practicing high intensity workouts will benefit from intake of carbohydrates immediately after training. Carbohydrates combined with protein immediately after training and an hour later showed increased levels of insulin and glycogen resynthesis.

Recommended dosage: 20-30 grams of whey (or a combination of whey / casein) with a high glycemic index carbohydrates immediately after a workout.

Glutamine

good_00219598_600x400

Although these non-essential amino acids may not lead to extreme muscle growth, it plays an extremely important role in muscle recovery after training. Glutamine works by removing excess ammonia that builds up during intense training and thereby maintains the balance in your body. Guys who do their heavy training, have two workouts a day or in a caloric deficit can benefit from supplementation with glutamine.

Recommended dosage: 20 to 30 grams per day, of which 10 grams after a workout.

Fish oil

fish oil

Fish oil is an excellent source of omega-3 fatty acids, which is why there are a multitude of benefits for our body. For athletes and bodybuilders we are most interested in their anti-inflammatory and antioxidant properties. The intensive training can cause micro-cracking of muscle fibers, and thus cause damage to the muscles and cause inflammation. While some types of inflammation is often desirable, however, excessive inflammation can lead to a difficult recovery.

Studies have shown that omega-3 fatty acids may help to reduce fatigue in the muscles after a workout and to speed up the recovery process. As an additional benefit, in combination with BCAA and carbohydrates, omega-3 may increase protein synthesis, which leads to greater muscle mass.

The recommended dose of 2 grams a day eating.

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Why eat snacks | 5 important reasons

Why-eat-snacks


Why-eat-snacks

Why eat snacks | 5 important reasons

Eating healthy foods between meals, you can avoid the attacks of hunger and ensure constant energy for all efforts during the day.

If you eat more often, you will be moderate at meals. If you know you have more than one meal, you can be disciplined and satisfied with less food at each meal, because you know that in a few hours to eat again

Healthy snacks with controlled portions can be invaluable in your daily diet and can help you to refrain from resorting to unhealthy snacks from which to garner unwanted pounds.

The beauty of a healthy diet is the fact that fruits, vegetables and whole grains contain a lot of fiber, and relatively few calories. This means that every few hours, you can get something to eat, and so have the quantity and quality-without entering a huge number of calories

The needs of your body for nutrients can satisfy introducing snacks in your daily diet. If you try to eat 5-7 servings daily of fruits and vegetables, in addition to several servings of dairy products, and in addition to meet protein needs, you may have difficulty if all that food you try to allocate only 3 servings

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