Posted on

After workout | Best foods to eat

After workout Best foods


The day after my workout
The day after my workout

After workout

Call me crazy
but i love
SUFFERING
the day after my workout

Best things to eat after a workout

Eggs
-70 calories each, 6.3 grams of protein
-one of the few foods that naturally contain vitamin D
-raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.
Quinoa
-contains far more vitamins, protein and fiber than brown rice, and requires less time to prepare
Orange Juice
-vitamin C
-you’ll also get significantly more potassium than you would from popular sports drinks
Kefir
-fermented milk drink made from probiotic bacteria
-one cup of kefir contains 11-14grams of “complete proteins”,which don’t occur normally in the body
Bannanas
-fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles
-they provide lots of wonderful potassium.
Salamon
-large dose of protein
-anti-inflammatory omega-3s for rebuilding your muscles
Bluberries
-give your body a huge antioxidant boost
-triple your rate of recovery after intense workouts
Dried Fruit and Nuts
-quick protein and carbs
-half cup contains 34 grams of protein
Sweet Potatoes
-vitamins and nutrients (vitamins B6,C,D,magnesium,potassium)
-healthy dose of carbs
Water
-hydrate properly feel great and stay energized

Posted on

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.

http://awesome-body.info

Posted on

Ten reasons to start exercising | awesome body


Ten-reasons-to-start-exercising

Ten reasons to start exercising | awesome body

First Reduces fatigue

If you train three times a week (ride your bike or something like that), you will be 20% more lively (rested), and your fatigue will be reduced by as much as 65%. Jogging (or brisk walking) also increases your energy supplies, which is achieved at the moment of training, when you sweat, your body improves metabolism and increases the production of dopamine in the brain to make you feel more rested.

2nd You will have a better sleep

National Sleep Foundation did a study which showed that 67% of people who regularly train sleep better than people who do not train. A little fresh air is not harmful, so will another round of running or walking help you sleep with deep sleep.

The third will improve your memory

A study done by the journal Behavioral Brain Research shows that human memory improves after one tour aerobics. This is because the body secretes a type of hormone when a person is in motion. Therefore, when the next time during the learning experience that you need a break – take the time to exercise.

4th Your creativity will increase

People who regularly train, for example, riding a fast bike ride, have a greater ability to come up with new ideas. More often go for a bike ride (or train on the bike in the house) and ideas will come.

5th Training can reduce the risk of cancer diseases

It may sound too good to be true, however, research shows that physical activity helps reduce the risk of breast and uterine cancer, however, has not yet determined exactly what type of training and how much time to spend in training to reduce the risk of developing the disease.

6th You will be happier

When a man exercise his brain increases the secretion of a substance that helps in stressful situations and helps with your nerves. Simply say, exercise helps to improve your mood! So, when you feel you have a bad day, all you need to do is to put on shoes, get out and start training.

7th will increase your self-confidence

The very fact that you know that you can endure running a few miles, or you can walk quickly in the period between 30 and 60 minutes, or to increase the weight you can lift, this knowledge will give you inner strength. Steel structure and good physical condition of the body will give you more confidence.

8th will be healthier

If you train two or three times a week, you’ll be less ill during the year. So when the next time you make the usual practice, do it with a little higher motivation and keep in mind that it helps in the fight against various harmful bacteria.

9th level will increase your endurance

Do you feel exhausted and you have pain all over your body? Give training a chance! Research shows that training helps the body to release endofiner who has a great ability to reduce the feeling of pain (and also can inspire feelings of happiness, and this hormone called natural morphine).

10th will be more productive at work

Take time to exercise! One study published in the journal Population Health Management shows that man is more productive at work if engaged in some sort of physical activity.

http;//awesome-body.info

Posted on

Two cups of coffee to reduce muscle pain

coffee


coffe

Two cups of coffee to reduce muscle pain

Taking caffeine as a food supplement at a dose of caffeine equivalent to two cups of coffee one hour before physical activity by 48% reduces subsequent muscle pain, according to research published in the Journal of Pain.

For comparison, similar studies have shown that compositions similar Andolu tablets alleviate musklfiber to 25%.

The authors of this study pointed out that the study involved only 9 women not accustomed to higher doses of caffeine, and considering the results obtained, dietary supplements containing caffeine are recommended for beginners in recreational sports activities.

http://awesome-body.info

Posted on

Common causes of slow metabolism

slow-metabolism


slow-metabolism

Common causes of slow metabolism

Some people can eat anything and not gain weight while on the other hand, some individuals and by looking at fast food or sweets gaining weight. The reason for such a slight weight gain is mostly hidden in genetics, but also corrupt metabolism. Those of us who eat anything usually have extremely good genes and highly functional metabolism. This means that they are much better and more quickly digested foods they are putting into their body.

However, every one of us has to take care of your metabolism so that it functioned properly. Important factors are the absorption of water, the intake of protein and fat, and a good nights sleep.

Diet have a great impact on metabolism. For example intensive diet (large caloric deficit), if the long reserve will slow down your metabolism. Even when it enters a relatively small amount of energy in the body (in terms of body type, size and weight), impaired metabolism will ensure that the target – fat-burning can not be achieved. In this situation, the body shifts into a phase of energy conservation as a measure of self-protection. This reaction dates back to the time when food was not plentiful around the man. Some theories claim that it is always difficult to lose weight after they get a significant amount. When applying the principle of substantial caloric deficit for a long time, the body enters a phase of conservation of energy and thus hinders your weight loss.

Of course some will say that professional bodybuilders always rely on a drastic diet, when you are in the process of muscle mass, and then radically reduce their weight. Of course that there is truth. But the difference is that professional bodybuilders commonly used aids (such as steroids and doping agents) to keep the thyroid gland to produce hormones continue at a high level even in the process of diet, thus enabling the process of fat loss. Therefore, do not be comparable to the standards of professional bodybuilders because these standards are definitely not valid for most exercisers.

Slow metabolism can definitely be associated with poor nutrition, but sometimes there are other factors that affect the speed of your metabolism. If you already realize that you have a slow metabolism, the next thing you need to do is to understand why this is so. Is that something that you are guilty or blame your genetics

Here are some very common causes of slow metabolism.

A very small quantity of nutrients

Diet with low calorie intake over a longer period will significantly slow down your metabolism. As already mentioned, this is a protective measure organism. Usually during a child with low calorie hands and feet become cold as a result of low supply. The body sends blood to those parts where it is most needed.

Athletes quickly when they want to achieve their goals very often make the mistake went immediately to the intensive diet. The body then there is not enough time to get used to such a drastic reduction in caloric intake, as well as the reaction occurs rapidly quenching metabolism. For this reason it is extremely important that you never start with drastic changes in diet. Smarter option is to reduce daily caloric intake by about 10-15%, which is about 300-500 calories a day. After 2-3 weeks of monitoring how your body will react, and then cut an additional 300 to 500 calories. Some experts suggest a short break from the diet of a few days to allow an increase in the hormone leptin and to your metabolism back to normal.

Very low fluid intake

Another common reason for the slow metabolism is low fluid intake. Remember, the human body is 65% water. Thus, even without any sporting activity you will lose approximately 2.5 liters of water during the day through sweat, breath and urine. Digesting food also requires water. Except in the digestion, the water is also included in the transport of nutrients, enzymes and hormones in the blood. The loss of only 2% of water causes a significant loss in strength. Therefore, we recommend a minimum intake of 3 liters of fluid a day. This amount varies depending on the height, weight and activity of the individual. A good indicator to eat enough fluids is the color of your urine, which would have a colorless or transparent.

I do not eat enough fat

Even when you’re on a diet body needs fat. While during the child needs a small amount of carbohydrates, on the other hand proteins and fats are essential for our body. Athletes make a big mistake when in the course of a child reduce fat intake to almost zero. The most important thing is to know what kind of fat you enter. Make sure you enter the primary unsaturated fat, saturated fat should enter only in small quantities. Avoid intake of trans fats.

Unsaturated fats are essential because they can not be produced by our body and are necessary for the construction of cells. They can be found in various types of fish, nuts and olive oil. On the other hand, saturated fatty acids the body can only produce as a result their input is needed only in small quantities. However, they are required to produce anabolic hormones in the body and for the absorption of vitamins such as A, E, D and K. Saturated fatty acids are found in foods such as butter, milk, beef and chicken legs.

The optimal dose of essential fatty acids is 0.8 – 1 gram per kilogram per day.

I do not eat enough protein

Fats are important, but the proteins are more important, and why?

Simply speaking, proteins are the building materials needed your body to repair damaged cells. This means that athletes should always be careful to get enough protein in their diet. Because only then the body can repair the damage that can make the muscle fibers during a hard workout. In addition, a large proportion of the energy used during the degradation of proteins that are entered. This so-called. “Thermogenic effect of food” abbreviated TEF is higher in protein, as compared to fat and carbohydrate. Therefore, the high protein diet is important when you want to lose weight. In combination with the intensive training is necessary to consume 2-2.5 grams of protein per kilogram of body weight.

Another common cause of a slow metabolism is the lack of sleep

Good sleep is important for brain and body in shape. While it is possible the time away enough sleep, though after a few days your body will respond to such treatment. It is important to sleep well, 8-9 hours, because only then will your body is completely renewed.

Today there are a sufficient number of studies that point to the fact that sleep is essential for the good functioning of metabolism. Too little sleep causes an increase in cortisol levels and eventually leads to the breakdown of muscle. Many people say that 4-6 hours of sleep enough and it’s all a matter of habit, but over the long term will certainly feel the negative effects of sleep deprivation on performance and holistic health.

Therefore quality sleep than 8 hours during the night and a short daytime sleep can do wonders for your concentration, sports performance and overall health.

The causes slow metabolism may be many, but only some can be influenced. Try to find mistakes that you make and to correct them. Poor metabolism can be irritating, but that’s no reason to cancel. If you fail to comply with the basis that we have provided here will surely feel the long-term positive change and to reduce the problem with a slow metabolism.

http://awesome-body.info

Posted on

What do we know about magnesium?

magnesium


magnesium

What do we know about magnesium?

The body can not produce magnesium and must be taken daily with food. Research, however, suggests that the supply of magnesium is often not sufficient.

In the body of an adult man, the average weight of about 70 kg, is about 20 grams of magnesium, of which about 65% is stored in the bones and teeth, and the rest distributed between blood, body fluids, organs and other tissues.

Magnesium is important for human life material. It is required for the normal functioning of the heart, nerves and muscles, and also participates in the activation of over 300 enzymes that ensure the smooth flow of many metabolic processes. It is absorbed in the small intestine, in which a beneficial effect of vitamin D. The regulator’s total content in the body are the kidneys, and the reserves are located in the bones.

The body can not produce magnesium and need everyday intake through food – daily needs for magnesium are about 300 to 400 mg. Studies confirm that the provision of these extremely important mineral is often not enough.

Symptoms of magnesium deficiency in the body as irritability, depression, anxiety, impaired memory, muscle tremors, convulsions, nausea, vomiting etc.. This may occur because of reduced input (unbalanced diet, foods poor in magnesium), increased excretion (alcoholism, abuse of laxatives , diuretics or digitalis), lower utilization of magnesium intake due to some digestive diseases, changed eating habits ..

Of course we increased need for magnesium, with poor compensation, also causing a shortage. And the increased need for magnesium are the elderly, heart patients, people exposed to increased physical and mental efforts zobg stressful and demanding job, athletes, diabetics, young people in the development and pregnant and lactating women.

Because it is involved in many processes in the body, this mineral can be applied in a variety of disorders that are covered in three major indicator groups: gynecology (with dysmenorrhea, PMS, pregnancy, lactation), cardiology (chronic heart patients, arrhythmias , elevated blood pressure) and tetanic syndrome (calf cramps, muscle tension, spasms in the digestive system, migraine).

Magnesium and plants

Magnesium is also an essential element of the natural world as it plays a crucial role in maintaining the freshness of green forests, grasslands and all other green plants. Paint is, in fact, owe the pigment chlorophyll, the chemical complex compound, which in the middle of its molecule contains magnesium. Although at first glance unexpected pigment in leaves – chlorophyll pigment in red blood cells – hemoglobin, are similar in chemical structure.

The main difference is that the hemoglobin in their structure as a central atom contains iron atoms, and in chlorophyll is magnesium atom. Magnesium participates in the construction of the cell wall and is important as an enzyme activator.

http://awesome-body.info

Posted on

Tips for good condition | Lose your weight


tips-for-good-condition

Tips for good condition | Lose your weight

If you get scared at the thought of exercise may be time to make a fresh look at what it means to be really active. Regular physical activity is one of the best ways to accelerate weight loss. Supports the health of the myriad of important and surprising ways, from reducing the risk of diseases of degenerative diseases to improve mood.

Some are designated as athletes: they train and compete regularly.
Others are active and in good shape, enjoy a leisurely sport, in the gym. Then we have those who do not participate in any sport but who are active in their daily lives. They run for children, riding a bike to work or walk to work.

The way to maintain fitness-for at least 30 minutes. physical activity to introduce into our daily routine.
Active regular exercise can boost weight loss and help you to enjoy the following health awards

– Reduces the risk of premature old age
– Reduce the risk of heart disease
– Reduce the risk of diabetes
– Reduce the risk of high blood pressure
– Reduce vulnerability to depression and stress
– Helps control weight
– Helps build and maintain bones, muscles, joints and balance

The truth is that any physical activity helps Maintaining muscle mass, fuel combustion and achieve a healthier body weight. Losing excess weight and achieving a low percentage of body fat, not only improves the appearance and self-esteem, but also can protect your long-term good health.

awesome-body.info