The truth about the proteins

They say that man is what he eat. Contrary to popular belief, vegetarians, and vegans can obtain all the necessary nutrients. Not necessarily the protein is obtained only from animal products, though it is essential for a person's body. To a large extent the skin, bone, hair, and nails are composed of proteins. Here's what else you should know about the vital ingredient:

1. Need more protein. According to Professor Donald Lyman most people need additional protein. Daily dose of 56 grams is not always enough. Benefit from the adoption of more protein not only affects the muscles. Protein dulls hunger and can help prevent obesity, diabetes and heart disease.

According to Professor Mark Tarnopolski man needs 0.77 grams of protein per pound of body weight. So a 90-pound man should consume about 80 grams of protein per day. In case you are trying to lose weight, you must increase more the daily dose of protein. The less calories you consume, the more calories should come from protein.

2. The protein may be different. Many foods, including nuts and legumes can provide the necessary protein intake. The best sources of important ingredient, however, dairy products, eggs, meat and fish. It is possible to build complete protein from plant foods by combining legumes, nuts and grains in one meal or over the course of one day. If one accepts only vegetable proteins, it must increase the quantity of at least 20%.

3. Protein intake throughout the day. At any time, even when your body is at rest, it continues to synthesize the protein. Consuming at least 30 grams of the ingredient causes a burst of synthesis that lasts about 3 hours. It is important, however, at what time of the day taking the most protein. If it is evening, you should allocate consumption throughout the day, otherwise you leave very little time to nourish the muscles. People who start their day with a protein breakfast, take 200 calories less during the remainder of the day.

4. Workouts required fuel. Everyone who trains knows that you need to take protein to nourish muscle recovery. Experts recommend dividing the daily dose into two - the first 30 minutes before a workout, and the second - 30 minutes after her. Proteins are very important when lifting weights, because if they are missing, the exercise has almost the opposite effect.

3 types of food that lower cholesterol

 Soluble fiber

Soluble fiber can be found in oats, beans, barley, prunes, bananas and many other fruits. They limit the absorption of cholesterol in the bloodstream, and thereby reduce its overall level in the body. The daily recommended intake of fiber is 5-10 grams. About a cup and a half of oatmeal contains about six grams.

 Nuts
Nuts contain polyunsaturated fatty acids, which also limit the high level of cholesterol in the body. Walnuts, almonds, hazelnuts, peanuts and some pine nuts may help you a lot. Nuts, in particular, are known that support the healthy blood vessels. Research has shown that even a handful of nuts can reduce the risk of cardiovascular diseases. Avoid salted or candied nuts, eat them raw. Do not overdo it, because they contain a lot of calories.

 Omega-3 fatty acids
Omega-3 fatty acids, found in certain types of fish are considered to be the best option in the fight against cholesterol by many. The risk of blood clots and high blood pressure is usually reduced by the consumption of these fatty acids. We recommend at least 2 meals of fish a week. Highest levels of omega-3 fatty acids are found in the following species: mackerel, trout, herring, sardines, salmon and halibut.

Baking is the best option for the preparation, in order to avoid additional saturated fat and get healthy food. Those who do not like fish can acquire omega-3 fatty acids from flaxseed oil or as a dietary supplement capsules.

Unless you are at serious risk of heart disease, or have high cholesterol levels, the overall change in your diet may be too extreme. You can make enough swapping "bad" foods for "good" when you know how to differentiate them. For example, you can use nuts in your salad instead of meat and cheese. Replace the steak with smoked salmon for some time, you will not regret it.

Three things you need to eat after a workout

1. Protein 

As you may have noticed in many of the articles on the site, we whey protein after a workout is just mandatory. The reason for this is that it provides the necessary amino acids that you need for recovery after training.

During exercise we fall into a catabolic state, which means that our muscles are broken. Although this sounds like a bad thing, but it is not. This is a mandatory process can then muscles then become stronger and grow.

There are many products which are designed to deal with a catabolic process, but nothing can be compared with the whey protein. Whether you want muscle size or just shape them better, he is a fantastic source of amino
acids and is required for men and for women.  The market has a variety of quality brands 
that offer whey protein, the choice is yours.

2.Fruits

Since we are using sugar as the main source of fuel for our muscles after workout it is in deficit, and this is not good if you want muscle growth. Many studies have shown that the problem is that the muscles are not able to recover and store this sugar as energy for your next workout.

In other words, your muscles tested sugar starvation especially in the hours after exercise. If you do not provide this sugar, they will not be able to recover and be sufficiently robust for the next workout.

Great idea would be to mix the fruit with your whey protein - banana, blueberries, berries, etc.

3.Omega 3 or fish as a food supplement

We hope that you know the benefits of Omega 3 since we wrote about it. It is best if you have time to prepare fish for after a workout, if not, Omega 3 supplementation is an excellent choice.

Eating fish or taking omega-3 will reduce muscle inflammation and muscle pain in general, but will also recover - quick.

  

How to build muscle mass?

Many fitness enthusiasts rely on intake of more carbohydrates when they want to rise muscle mass. If you also want to increase your muscle mass need total caloric intake is more than the calories you expend. Maybe the easiest thing is to increase the intake of carbohydrates, but this could be a mistake. 

When you take large amounts of carbohydrates, perhaps they will really help to raise your weight, yet the majority of it will be body fat and water. Carbohydrates increase insulin release - the pancreas hormone that stores calorie more in the form of body fat stores. Carbohydrates carry water, so they can easily make you look soft and puffy. Likely to become a few pounds heavier, but it will be muscle.

The secret to increasing volumes in the base period is to increase calorie intake,but to maintain a moderate amount of carbohydrates and increase your intake of healthy fats contained in olive oil, fish, olives, flax and peanut butter. They are healthy, because instead of being stored as excess fat, participate in crucial processes here include muscle growth and reducing body fat. It has been found that they are better mood and increase the mental capacity. Conclusively proventhat these fats protect muscle from inflammatory processes and degradation.

Include in your diet fish two or three times a week. Recommendations and linseed oil in the form of capsules or in liquid form.

Healthy fats are an excellent source of calories because they keep the muscles and stimulate growth. Giving your body of these products, facilitating both the preservation of muscle mass and increase her.

Briefly the main period to build muscle mass:
 
1. Keep the amount of carbohydrates in the moderate range.
 
2. Try to consume healthy fats every day. Gain them mainly from fish, flaxseed oil, nuts, seeds, olive oil, olives.
 
3. Maintain protein intake in moderate to high. Take 2.2 grams of protein per kilogram of body weight per day. No need to take more protein calories if you eat enough. Keep high protein diet when you want to clear the excess fat, then protein intake can lead to 3.3 grams per kilogram of weight.

7 fantastic low-carb foods that help you lose weight faster

There is a dispute between the people of the fitness community as to which is the best diet food in removing excess weight. To achieve its goal, beautifully shaped body, it must apply the three basic fundamentals, strength training, cardio and proper diet.

After reading this article, you will be aware of some useful things that will help you get rid of a lot of fat. Will direct you to some of the best low carb foods that you can easily include in your diet and thus improve your metabolism and make your body fat furnace. Very soon we will say goodbye to unwanted belly fat.

 

  Fish

Remember how your mother used to say that the fish is very useful? Well, she was right. The inclusion of fish in your diet would be a wise decision, as it contains lot of protein, a little fat and lots of omega-3 fatty acids, which are very useful for you. Try adding tuna or salmon to your diet as they contain a lot of iron, which helps prevent anemia. There are many different ways to cook fish in a healthy way.

 

 Clams

How about clams? Make sure you are not allergic to them. Turn shrimp, oysters and mussels in your diet. Eat them moderately, about 3 times a week. They are delicious and easy to prepare.

 

 Protein shake

Protein shake - can be consumed quickly and is super easy to prepare. It contains a lot of protein, vitamins and minerals. A shake usually contains at least 20 grams of high quality protein. High is because the absorbed quickly by the body. The best time to eat after a workout or immediately after getting up. 

 Eggs

Next on the list are good, old-fashioned eggs. Do not underestimate them. They contain a lot of protein, and the protein has no cholesterol and fat. Eggs have a complete amino acid profile and can be prepared in many ways.

 

 Beef

Follows pure beef. It contains less fat, lots of protein, iron and vitamin B12. It has creatine, which is extremely valuable for the body as it helps with power and all kinds of intense training. Prepare it with lots of vegetables.

  Cottage cheese

Curd is a great low-carb meal. It contains a lot of protein and a food of champions! Than 100 grams curd receive between 14 and 20 grams of protein and fats, and carbohydrates to a minimum. You can eat her just so easy and convenient.

 

 Vegetable salads
Do not forget to vegetable salads! They should be an important part of your diet. To be a healthy salad, vegetables should be dark green and colorful. Do not overdo the spices - use olive oil, vinegar and salt minimal. Cucumber, tomato, carrot, radish, cabbage, lettuce, they are useful for the organism. You can add boiled eggs and slices of chicken breast.

 

 Conclusion

As you can see, we turned you into a variety of foods that can fill your diet entirely. Combine them and distribute them to 6-7 small servings. If you do, you will have a great metabolism that will win the war on fat. To get maximum results, practice strength training and cardio.

Think fast

Rapidly assimilable protein is the right choice for pre-workout

 If you are a bodybuilder, definitely you need a high quality fast-acting protein before your workout. Well, not about eating on the road to fitness, and for 45 minutes before entering the hall.

Amino acids reduce the loss of muscle mass and start the anabolic process, which is a much better option than starving muscle and atrophy for two - three hours. Besides whey, another good choice is egg whites.

 Egg whites are a high source of protein compared to whey and amino acids in the blood supply in the fastest way. A good choice of food would omelet. To avoid dealing with a dozen eggs, you can buy pre-packaged protein in boxes.

Another option is pure meat (without skin or bones) of turkey, chicken or fish. These proteins are not as fast as whites, and absorption becomes even more difficult if they are boiled, not grilled or pan fried. If the meat is tough, digestion is more difficult. You can stimulate the absorption if cut chicken into small pieces, making chewing more effectively and improve the access of digestive enzymes.

 It is important that the meat is clean. Fat delay gastric emptying and slowing the process of digestion. This means that nutrients are released slowly, which is not good for your practice. Instead of cheese, oil or butter for flavor, use chopped tomatoes, vegetables, herbs and spices.

As might be expected, red meat is not a good option for pre-workout. Absorption takes a long time, so it is better to focus on egg whites, whey, chicken and fish.

Strategy to increase muscle mass by controlling carbohydrates

Fact: If you want to build muscle mass, then you will need carbohydrates in your diet.

Problem: Many of us accumulate fat just reading the word "carbs".

What should a person who is sensitive to carbohydrates and easily accumulate extra pounds? Be attributed to fear and never to eat them, because once you become fat? To give up bodybuilding and indulge in eating any sweets?

Control your carbohydrate

You need a release of insulin during your workout table. This is an extremely anabolic hormone, it is also extremely anti-catabolic, which means it is incredibly valuable in building muscles.

For most people, however, maintain a high level of carbohydrates all the time will lead to excessive accumulation of fat. In the beginning it might be fun to watch your weight on the scales go up, but after a few months do not be surprised if you see a sumo wrestler in the mirror.

But eating too little carbohydrate prevents the accumulation of sufficient muscle mass. People with lower insulin sensitivity should use carbohydrates reasonably.

 We will offer you several ways to control carbohydrates, which help clean upload muscles. You should experiment to find what works best for you.

Quick Note: These plans are not suitable for abnormal guys!

It is assumed that you are clean before you start (with visible abdominal muscles and lean lower back). If not, it needs to burn some fat before you begin.

 Method 1: Target Approach

Similar to exhibiting ketonic diet, this method aims at utilizing carbs around training (before, during and after). The rest of the day should not even think about them, but in a pinch you can afford only a few vegetables or nuts. On days when you train, things are the same: stay away from carbohydrates. This method maintains insulin levels low all the time, except during some training.

Take about 3-3.5 1-1.5 grams of protein and grams of fat per kilogram of body weight. Carbohydrates around your workout can be up to 2 grams of weight. Here's a sample plan for

 100 pound person

1. Non-training days: 325 g protein, 125 g fat (2425 calories) 
2. Training Days: 325 g protein, 125 g fat, 200 g carbohydrates around your workout (3,225 calories)

Remember that this is just a basic starting point for. After a week or two, you may find that you need to increase or decrease the carbohydrates (the same goes for protein and fats) to achieve the necessary progress. You just have to experiment.

 Method 2: Charging after workout

This approach works best for those who train in the late afternoon or evening. It similar to the first, but it applies only to carbohydrates after exercise.

If you eat after a workout 3 times, then add carbs to each portion. Initial nutritional values ​​are the same as in the first approach, but carbohydrates should be limited to post-workout meal. For example, if you have 200 grams of carbohydrates per day, then divide them into 65 g of each of the three portions after training.

Method 3: Moderate Approach

With this approach you have protein, fat and carbohydrates for almost every meal, except that after a workout, you need to skip the fat and this bedtime, when you should not eat carbs.

All other daily meals will include three types of nutrients with emphasis on protein and fat and the amount of carbohydrates is low to moderate.

 This may sound a bit counterintuitive at first, but by combining three types of nutrients you will get much slower, steady release of carbohydrates, which controls insulin levels in a very good way.

Starting daily amounts of nutrients are the same as in the previous methods.

 Sample plan for 100 pound person

• Nutrition 1: 55 g protein, 25 g fat, 30 g carbohydrates 
• Meal 2: 55 grams protein, 25 grams fat, 30 grams carbohydrates 
• Meal 3 (post workout): 55 g protein, 50 g carbohydrates
• Meal 4: 55 grams protein, 25 grams fat, 30 grams carbohydrates 
• Eating 5: 55 g protein, 25 g fat, 30 g carbohydrates 
• Eating 6: 55 g protein, 25 g fat

 And again to repeat. If necessary, you can make changes by adding or subtracting carbs, depending on your individual characteristics and needs.

Food choices

Stick to healthy, organic, whole foods that are appropriate for bodybuilding. Here's our list:

• Protein: Eggs, beef, chicken breast, turkey breast, fish, high protein powder, cottage cheese

• Fat: Pure olive oil, nuts, natural peanut butter, almond oil, fish oil, coconut oil   

• Carbs: oats, rice, potatoes, bread, fruit, vegetables

Example diet for relief

 1 day
Breakfast - 200g chicken fillet + 100g macaroni
Lunch - 200g beef fillet + salad + 100g boiled rice
Afternoon - 1 grapefruit + + 200g chicken fillet + boiled potatoes
Dinner - chicken fillet  + salad choice (without oil) 
 2 day
Breakfast - 100g boiled rice + 5 egg whites
Lunch - 200g chicken fillet on the grill  + salad + 100g boiled rice
Afternoon - 1 grapefruit + 5 egg whites
Dinner - grilled fish + salad choice + 100g  boiled rice
 3 day
Breakfast - 200g chicken fillet + salad choice + 100g  boiled rice
Lunch - 200g beef fillet + salad choice 
Afternoon - 1 grapefruit
Dinner - 200g beef fillet + salad choice
 4 day
Breakfast - 200g chicken fillet + 100g  boiled rice + 1 corny
Lunch - 200g beef fillet / chicken + salad + 100g. boiled rice 
Afternoon - 200g chicken + 100g  macaroni
Dinner - 200g chicken fillet + salad (200 g boiled potatoes)
 5 day
Breakfast -  100g muesli
Lunch - 200g beef fillet + salad + 100g boiled rice 
Afternoon - 1 grapefruit + 200g chicken fillet + 100 g  boiled rice
Dinner - chicken fillet  + salad choice (without oil)
 6 day
Breakfast - 100g macaroni + 5 egg white + 1 corny
Lunch - 200g chicken fillet on the grill  + salad + 100g boiled rice 
Afternoon - 1 grapefruit + 5 egg whites
Dinner - grilled fish + salad choice (no oil) + 100g baren rice 
 7 day
Breakfast - 100 g macaroni
Lunch - 200 g beef fillet / chicken + salad + 100 g boiled rice 
Afternoon - Tuna own sauce + salad + 100 g boiled rice
Dinner - 200g chicken fillet / beef / fish + salad (optional)