Muscle mass is accumulated with juice of watermelon!

L-Citrulline in watermelon juice helps to increase muscle mass, improve athletic performance and relieves muscle pain after exercise, a study published in the Journal of Agricultural and Food Chemistry.

The team of Dr. Aguayo Encarta explains this huge benefit of watermelon juice for athletes with the following facts: in 100 grams of watermelon juice contains 8.1 milligrams of vitamin C, 4,532 micrograms of lycopene and 303 milligrams betakaroten - powerful antioxidants that prevent damage DNA and protect tissues from cancer.

Contained L-citrulline is not of the vital amino acids, because it is synthesized in the body - in the small intestine. When ingested with food, however, the compound is converted into L-arginine and nitric oxide.

Citrulline and arginine are important for the vasodilatation - the widening of blood vessels, particularly the large arteries and veins. Nitric oxide is used of smooth muscle that relaxes under his influence. This as a result leads to ease the operation of the blood vessels, and improves circulation.

Nitric oxide maintains the elasticity of the vessel walls, facilitating the prevention of hypertension. When the cardiovascular system is running optimally, the likelihood of developing a blood clot, leading to a stroke or heart attack, fell significantly, and the supply of muscle tissue with nutrients and oxygen is the most favorable for its calming, strengthening and growth.

The additional benefit of citrulline is that associated with the ammonia in the liver, and outputs it from the body. The ammonia can be toxic to the liver. Accumulates not only in poisoning, but also in poor nutrition, combined with strenuous physical exercise.

The team of Dr. Aguayo conducts their research involving two groups of athletes, some of which consume drinks artificially enriched with L-citrulline, the other - fresh watermelon juice. Six months later, both groups showed improvements on most parameters monitored, but in the second group, they are considerably more pronounced.

The researchers carried out a number of tests: endurance and strength, and blood tests are positive - L-Citrulline of fresh watermelon juice is absorbed much better than from dietary supplements. This is due to its high bioavailability - as such, adjuvants are used by the body more easily and efficiently.

Incredible power of caffeine

A recent study by scientists from the United Kingdom including 320 regular training athletes showed that converts about 400mg of caffeine 45 minutes before workout are 78% more efficient and productive than non use.

The study published in the newspaper "Strength and Conditioning" indicates that the subjects consumed caffeine before exercise were able to do two more reps in the series, compared to placebo.

We recommended intake of 200-400mg of caffeine before a workout or taking pre workout formula (nitrogen booster) containing caffeine 45 minutes before exercise to increase strength and endurance.

Adding a few more reps or the rise of a few pounds working weight can make a huge difference in how you look!

Exercises in the summer - advices

Hot summer days are often the reason to get rid of the exercises at home and jogging in the park. Consider the following few tips and you will do regular workouts even during the hottest summer days.

 1. Determine the time for exercise, so to avoid hottest part of the day - avoid doing cardio exercises for weight loss between 10 am and 6 pm. The best time to train in the summer is in the morning before sunrise, when it's cooler weather or in the evening after sunset.

 2. Drink water - drink plenty of water to avoid dehydration. Even if you are not thirsty to drink water. Especially noteworthy are the various sports drinks that obtain such minerals and salts.

3. Dress appropriately - wear light and bright sports team.

 4. If you exercise outdoors, protect your skin with sunscreen lotion - required at least factor 15, wear a hat and sunglasses. Apply the lotion 20 minutes before going out. It is also good to focus on foods rich in antioxidants.

 5. If overheating, pour with water head and body.
If you feel discomfort, despite these precautions, stop training. If symptoms persist, consult a specialist.

 The exercises in the summer are not the most pleasant. Be smart and train during the cooler parts of the day with a suitable team and enough water. Above all, listen to your body and have fun!

The fruit juices harm trainings

Fruit juice always have a favorable opinion, but specialists pay attention to a slightly neglected fact: by them drink about 150 calories in less than a minute.

Such "healthy" temptations are real enemy of good practice, because they are high in sugar and low in fiber, which means only one thing: without fibers, sugar is absorbed much more quickly. Similar doses of sugar often lead to unbalanced emotional states, alternating irritability and apathy.

Experts recommend the fruits has to be taken whole or sliced​​, but not in the form of juice before or after workouts. Fruit peel is one that contains the highest amounts of fiber.

Another negative format of juices, associated with sugar overload that causes a "sugar crash" expressed in sharp jumps in energy, followed by an equally sharp declines in which hunger yield very strong size and can hardly be controlled.

Sugar from the fruit which has been expended, is rapidly accumulated in the fat and juice from three apples, after being processed, containing the same amount of sugar as in the four donuts.

Although juices are rich in vitamins and minerals, the amount of sugar which is taken up by them is opposed to each type of diet or exercise.

Common cold

What to take for colds? Not traditional aspirin, wrote "The Edell Health Letter" andcites an Australian study that taking aspirin and acetaminophen, had arunny nose and severely weakened immune response, as opposed to those who did not take anything.

These drugs are ultimately anti-pain. "Colds are not painful, they are justunpleasant. So next time you catch a cold, let the tool against pain - rest and drink plenty of fluids."

In fact you can make the symptoms more bearable with cough syrups, pills throatand of course, chicken soup. Best limit workouts while not completely get rid of a cold.

Say "No" to the coffee!

Studies have shown that drinking of coffee results in high levels of cortisol, so choose caffeine in the form of capsules

Caffeine has many benefits including increased fat burning, increased strength, better focus and concentration. And although Bodytime recommends takingcaffeine in capsule form, most people continue to consume their first dose of the day through the coffee.


But a new study in Greece showed that when the subjects drank about a cup of coffee in the morning, their level of cortisol getting higher than if only drink water.

Cortisol (catabolic hormone that can have deleterious effects on muscle mass) is high in the morning and decreases as the day progresses. But that does not mean you have to completely opt out of coffee.

The caffeine in the coffee may be reacted with other chemicals, thus maintaining high levels of cortisol. The researchers found that even decaf cause more cortisol than water intake.

So forget your morning coffee brewing and have a 200 - milligram capsules as a dietary supplement. You will get all the benefits without the increased risk of high levels of cortisol.

Water and the water content

How many times have you heard the recommendation to drink at least 8 200-gram cups of water a day? And just for good health - bodybuilder should drink more.

 

Maybe thirst that makes us to drink water? Or beverages with caffeine, which can not give up, cause dehydration?

Scientists say the man needs an average of 16 glasses of water a day, and women 11. But this amount includes all fluids that you consume during the day incl. soda, tea, coffee, milk, even alcohol (if in moderation, of course). And do not forget the humidity in different types of food. After all there are large variations in the calculation of daily water needs, depending on climate, activity level and how intense sweat. All this makes the recommendation in early ancient right. When you take everything into account here, most people would be great if you just drink water when you are thirsty.

 For bodybuilders, however, is different. For them, it is generally recommended higher intake of water (3-4 liters, and even more for some) day. Water has no calories, but strengthened. This means that when you are on a diet will make her better when you drink as much water. In addition, some supplements like creatine a cell filling effect which requires extra water. A sharp and intense training further enhances the need for it. So if your goal is to remove fat or upload muscles, drink water without thirst upload tell you when.

Remember that taking decent amount of water by certain foods. The table below gives you an idea of ​​just how much water can agree with most consumed.

Cucumber (1 large) 1.25 cups water
Watermelon (1 medium slice) 1.1 cups water
Cup chicken soup 1 cup water
Corn (1 cup) 0.9 cup water
Salad (a half cup) 0.9 cup water
Cup nonfat yogurt 0.8 cup water

10 reasons to drink warm water with honey in the morning

Tasty drink coffee substitute and awakens the body, needed only seven minutes to absorb completely.

How to prepare the drink?
It's easy. Add 1 tablespoon of honey to a glass of water at room temperature. Stir to dissolve the honey and drink the drink. Honey is a valuable food, but only if it is organic. It is good to be produced in the area in which you live. You can modify the recipe by adding 2 tablespoons freshly squeezed lemon juice, cinnamon or range drink only warm water. Cup of honey and warm water helps with weight loss, provides energy and positively affects the entire body. It is extremely useful combination in the morning, especially in winter, because: 
1. Works antimicrobial
2. Treats cough and runny nose
3. Increases the body's immunity
4. Cleanses the body of toxins
5. Increases metabolism
6. Helps with chronic constipation
7. Normalize the acidity of the stomach
8. Calms the nerves
9. Removes bad breath
10. Rejuvenates and tones the skin - regular use will give a nice pink skin