Calcium

Calcium is an important mineral - involved in bone formation, blood clotting in the work of the muscular and nervous system. Calcium increases muscle strength and helps in the removal of excess fat.

Calcium can be found in dairy products and vegetables. If you do not like milk or suffer from lactose intolerance, there are ways to obtain the mineral in their diet.Foods rich in calcium include: almonds, broccoli, beans, figs (4 pieces will givemore than 100 mg of calcium), oatmeal, orange juice, salmon, sesame seeds and more.

BENEFITS OF CALCIUM 

- Improves bone health;
- Helps achieve ideal weight;
- Protects blood vessels;
- Reduces the risk of colon cancer;
- Reduces premenstrual symptoms;
- Controls blood pressure;
- For healthy teeth and gums;
- Prevents osteoporosis;
- Helps to transport nutrients.

Calcium with Vitamin D for muscle strength

 

Vitamin D is required for absorption of calcium. Doses greater than 1 g calcium daily along with vitamin D increase muscle strength and improve muscle contractions. Calcium supplements are important for women bodybuilders because they are prone to lack of that mineral.

Calcium for weight loss

Study of Soares and Ping-Delfos in 2011 shows that people who eat breakfas twith food rich in calcium have an increased metabolism, burn fat faster and have less appetite. There are several hypotheses about similar results. One of them is that, probably calcium reduced absorption of fat and calcium that is located in the fat cell lipolysis and increasing fat loss. Therefore, it is believed that the combination of calcium with a high protein diet is

very effective in lowering of excess fat and increasing muscle.

Side effects and recommended dosages

 

Although calcium is an important mineral with many benefits for the body, care should be taken in overdose. Excessive doses of calcium can lead to hypercalcemia, risk of heart attack, kidney stones, constipation, urinary tract infection.

Adults need 800 mg of calcium daily, 500 mg of which must come from diet and 300 mg of supplements (take them with a meal for better absorption). On calcium supplements are best to contain vitamin D, because if you miss it will not absorb calcium.

All about testosterone

Testosterone is the androgenic sexual hormone, which in mammals is secreted primarily by the testes in men and ovaries in women (in much smaller quantities). In bodybuilding is often used as an anabolic steroid in its various forms. Testosterone plays a key role in both men and women for their health and wellbeing. Regulates libido, fertility and muscle mass, increase energy levels and erythrocyte prevent osteoporosis. The male body produces about 50 times more testosterone than women, but women are much more sensitive to it.

 Testosterone levels are measured by the concentration of testosterone in the blood. Less than 2% of the hormone is in a free state.
 Damage at low levels of testosterone.
Low or no sex drive, low self-esteem, weakness, lack of erection, reduced amount or lack of sperm, increase the size of mammary glands, loss of muscle tone, atherosclerosis, osteoporosis (fragility of the bones) and even death.
 Benefits under normal and slightly elevated levels of testosterone.
Protects against obesity, depression, osteoporosis, heart disease, increases sexual desire, promotes the growth of male genitalia during puberty, helps the growth of the body and muscles, increases protein synthesis, increases blood volume, increases spatial reasoning.

 Damages in excess levels of testosterone.
Excessive aggressiveness, excessive hair growth, risk of kidney cancer and liver cancer growth of the prostate, heart problems, blood clots in the brain, psychological problems, and menstrual irregularities in women, distortion of the face in a "male", lack ovulation. These side effects are usually a result of adopting the external forms of testosterone doping, especially when its use is improper and frivolous. Chemicals used for treatment of hormone-toxic and often bring with them additional harm.
 Growth.
After entering the bloodstream, testosterone binds to receptors on the muscle cell forming steroid complex moves to the nucleus. He was joined in nuclear DNA starting the process of increased protein synthesis and nitrogen retention. This process sets the stage for the production of protein molecules, in particular muscle cells. Furthermore, decreases the production of cortisol, thereby preserves muscle from catabolic processes.

7 reasones to eat bananas

Home of the yellow fruit is southeast Asia. From there it was brought in tropical parts of Africa, and later in America. Besides delicious banana hiding of properties beneficial to health and well being.

 1. Energy
Southern fruit is rich in simple carbohydrates that are broken down very quickly by our body. Thus our body is procuring high energy charge. This makes bananas suitable food for athletes and people suffering from fatigue and loss of strength.
 2. In a good mood
Contained vitamin B6 in bananas stimulates the action of serotonin -  "Hormone of happiness". It has beneficial effects on the central nervous system: improves mood and helps fight stress. Note that the initial amount in the southern fruit growing in the ripening process, but if the bananas brown spots appear, vitamin begins to degrade.
 3. For the brain, heart and blood pressure
Thanks potassium, which contain bananas may significantly reduce the risk of stroke. To do so, taking a banana a day. Potassium also prevents cardiovascular problems and lowers blood pressure - you regularly eat three bananas a day. A helper is potassium magnesium that strengthens the heart and muscles. The level of both is not affected by the stage of ripeness of the bananas.
 4. For slim figure
Furthermore, they contain almost zero fat grams, bananas are rich and specialty. complex carbohydrates. The body needs more time to their degradation and thus maintain a feeling of fullness in you long.If starvation diet, you can even eat six bananas a day. But it is important to drink at least three liters and mineral water or unsweetened tea per day. Otherwise bananas may lead to constipation. Keep in mind that the more mature banana is, the more complex carbohydrates are converted into simple, overripe bananas put on weight, not shoot them down.
 5. For stomach problems
Taking three bananas a day in combination with three large glasses of mineral water or unsweetened tea to each of them regulate your digestion. In addition, some of the substances found in bananas, helps the formation of a protective layer type who "dress" the wall of your stomach and neutralize excess acids.
 6. Against gallstones
Southern fruit pectin associated with excess bile acids in the body and dispose of it as it reduces the risk of developing gallstones. As a result, our body must re-formed bile, which requires cholesterol. And our body it comes from your blood and reduce the level there.
 7. For premenstrual syndrome
Many women suffer from back pain in the the groin, nervousness and irritability before menstruation. Complaints are compounded by stress and lack of vitamin B6. In the case of banana helps with stiff muscles in the back and stomach area, and against the stretched nerves, and against the feeling of heaviness in the chest. Our advice: 4-5 days before the beginning of the cycle to start eating a couple of bananas a day.