1. Calcium
Calcium is one of the best known minerals that people need daily. Its main function is the formation and maintenance of bone tissue. Another key role played by calcium is related to ensuring proper muscle contractions that take place in the body during physical activity.
How to get this?
The biggest sources of calcium are milk and dairy products. Other good sources include salmon, cabbage, broccoli and sardines.
2. Iodine
Iodine is also a very important mineral as it plays a key role in maintaining healthy thyroid function and metabolism. Individuals who suffer from thyroid problems, often fail to achieve a good balance of the body, as it spent enough calories on a daily basis.
How to get this?
The main source of iodine is salt, which more and more people tend to avoid as many foods contain enough salt and often overdo it. Unless you practice specific diet with very low salt content should not worry about this mineral, as the taking adequate amounts of it with the usual food you eat.
3. Iron
Iron is a mineral needed by most women, but men have a natural and benefit from it. It plays an important roll in the transport of oxygen in the muscle tissue. Iron helps to maintain a good immune system and helps fight the anemia.
How to get this?
The best source of iron is soybeans. Other options are lentils, spinach, tofu, beans and pure beef.
4. Magnesium
Next mineral on which to focus your attention is magnesium. It is important for the maintenance of the muscular and nervous function in the body.
Magnesium is important in physical activity as it helps to develop the energy in the body. This mineral is vital for regular heartbeat.
How to get this?
The best source of magnesium is a pineapple, a fruit that many people overlook. Other quality sources are rice, spinach, rye, soybeans and oats.
5. Zinc
One of the most important functions of the zinc is the regulation of the normal development of new cells in the body, as it helps in the reading of "genetic design." It helps the immune system and improves the rate of healing of various wounds.
How to get this?
Oysters are one of the best sources of zinc. Other options are beef, crab, pork leg, enriched cereals, pork tenderloin and cashews.
6. Phosphorus
And finally, the last mineral which should include in your diet is phosphorus. It is important for the formation of healthy bones and teeth, and also helps to repair cells and tissues in the body.
Phosphorus works in a synergistic relationship with the vitamins of the B group, which helps to normal muscle contractions. This mineral has positive effect on the health of the kidneys.
How to get this?
The best food sources of phosphorus are milk and meat, so therefore when you take enough calcium and protein, you will obtain such necessary phosphorus, as these nutrients go hand in hand.
Recovery of the body after a workout at the gym requires multiple vitamins and minerals are involved in the synthesis of new cells and tissues. For example, some vitamins and minerals needed to support the creation of endogenous anti-inflammatory compounds, here they are:
➡ Vitamin B6
➡ Vitamin E
➡ Vitamin C
➡ Niacin
➡ Zinc
➡ Selenium
➡ Magnesium
Vitamins
Vitamin C - also called ascorbic acid or L-ascorbate is a water soluble vitamin. Gross formula is C6H8O6 and has a molecular weight of 176.13 grams per mole. Left in air at room temperature was rapidly oxidized.
Vitamin C
Due to the large number of beneficial effects on the human body. Vitamin C is used as a food additive, including in a number of drugs against influenza and cold diseases and in Bulgaria can be purchased from a pharmacy without a prescription in the form of tablets or vials. The most prominent role of ascorbate in the living organisms is an antioxidant and in the synthesis of collagen.
Vitamin E
Vitamin E participates in the activity of the endocrine glands, especially the gonads, affects metabolism, regulate the distribution of fat and water in the body, ensures the proper functioning of muscle and nervous system. Its absence leads to infertility and miscarriages. It was found that the vitamin E is well conserved vitamin A and so when there is a shortage of vitamin E, is observed deficiency of vitamin A. The human body requires a day is 10 to 25 mg of vitamin E. In a - large amounts of it is located in wheat germ in leafy vegetables in green peas, in carrots, in the nuts of almonds, walnuts, etc..
Vitamin B
This is a vitamin essential for people suffering from hair loss, brittle nails, dry skin problems. This is why vitamin B is one of the important ingredients of the masks for hair and face. It is also recommended for people who are actively engaged in sports. It is also believed that vitamin B has a positive effect on allergic and psychotic disorders, as it has anti-stress effect. B vitamins have the greatest impact when adopting complex. Contained in pure pork, milk, nuts, eggs, cereals, liver.
Minerals
Minerals are necessary for normal cell function, and serve as assistants in many enzymatic processes involved in the synthesis of connective tissue.
The main function of calcium is structural. The skeleton of the adult male contains about 1.2 kg of calcium. There is continuous movement of calcium between the skeleton and blood, and other body parts. This is precisely controlled by hormones. Calcium also plays a role in cell biology. Calcium can bind to a wide range of proteins altering their biological activity. This is important in nerve impulse transmission and muscle contraction. Calcium is also needed for blood clotting, activating clotting factors.
Boron and manganese are very important factors for the synthesis of collagen and GAG, and metabolism. It is known that some medications interact negatively with some other minerals, boron and manganese help to overcome this problem.
This mineral is essential for the human body. Its deficiency can cause a weakening of the immune defense, hair loss, weight loss, loss of appetite, depression, swelling, rash and other skin problems. Enzymes, which contain zinc, helping to enhance the immune system, protection from free radicals, recovery of wounds, synthesis of proteins, preservation of vision, the maintenance of fertility in adult, control of the growth of children and also help in cell reproduction.
Copper is a coenzyme in the oxidation of lysine, which is essential for the conversion of collagen and elastin. It has anti-inflammatory properties and can relieve pain in arthritic and damaged joints.
Eat bananas
What do you think can make bananas in the diet of bodybuilders? Recent studies show that homotsistinat - amino acid represented by product as a result ofmetabolism of proteins, is very dangerous for the cardiovascular system.
Famous for the enormous amount of protein you eat professionals are well awareof this fact and seek to reduce risks to a minimum and keep your heart.
Vitamins of B group are a good option for reducing the levels of dangerous homocysteine, so they must be present in the diet of bodybuilders. Excellent effect in this respect, however, have a banana, so you eat a banana a day.
Nuts are useful
It is no secret to anyone that fat should not prevail in bodybuilding diet, but they must be present in minor amounts. The best way to get adequate amounts of fatare nuts and other seeds.
Nuts. Extremely rich in magnesium and a good source of vitamin E also contain protein. Natural almond oil is also excellent and has all the advantages of eating nuts.
Pumpkin, sunflower seeds and sesame. Also rich in vitamin E, magnesium and protein, and contain simple carbohydrates.
L-glutamine for improved recovery
Researchers have noticed that L-glutamine stimulates the release of growth hormone. These results are obtained by adopting a relatively low dose of 4-5grams. When should I take L-glutamine? Athletes consume 45 minutes after breakfast. In eight out of nine athletes was observed increased levels of glutamine in the blood over a period of 30 to 60 minutes after dosing, 90 minutes after dosing the level of glutamine in the blood is returned to the normal range, which is accompanied by an increase in the level of circulating growth hormone.
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Muscle fever, physical discomfort that occurs after exercise or after other more intense physical activity.
Sometimes it occurs in the first training of people who were not particularly active, but also suffer from it and systematically exercise. According to the latest data on stiffness, unpleasant feeling actually comes as a result of enhanced processes that occur in the muscles and their growth. The muscle responds to training by reinforcing to a degree higher than the previous building of new muscle tissue segments. This process of reinforcement causes cells to grow and put pressure on surrounding nerves. The duration of stiffness between 24 and 72 hours.
The best remedy for fever, muscle stiffness itself that was caused recently. Once you get used to the pain, he can carry it easier for weeks, after having served once the initial pain. So you only need to train regularly. There are methods that help for preventing muscle fever, these are good warm-up muscles before workout meal before taking a ride high in carbohydrates that burn slowly and supply muscles with energy, magnesium is a very important element contained in peas, but can taken and capsules.
Dehydration increases the occurrence of muscle pain is so very important intake of water during the workout and then!
When doing cardio, take breaks eat an apple or banana, sugar will load your muscles with energy. Also important to warm up before exercise is not to stop abruptly. After a workout, let the muscles relax. After exercising in the next 8 hours is better to eat foods rich in protein will help muscles is an even faster.
To get rid faster than extra pounds that have accumulated over the winter and spring, you can help by regularly to eat pineapple.
Nutritionists say in only a week so you can get rid of not less than 3 kg.
Must take more liquids: tea, juices and mineral water.
Thanks to this vitamin-rich diet not only the body get rid of excess weight, but also fill their stocks of:
- Potassium, which is necessary for the kidneys and heart
- Zinc, which is actively involved in maintaining a healthy and clean skin
- Magnesium, which is necessary for bone and nervous systems.
During all this time is not even possible to follow very strict diet. Suffice it after each meal to drink a cup of pineapple juice, U.S. nutritionists cited by the magazine Prevention. According to them, this exotic fruit contributes to the breakdown of fats and prevents their accumulation, while supplying the body and large amounts of minerals and vitamin C.
The fight against excess weight has always been a hard thing because it entails reducing calorific value of the food, even changes in behavior during feeding. This is difficult to obtain at one end of the table, while others eat all their meals.
That is why diet is very effective if done with others. Of course, everyone has different nutritional needs at different times of his life - one way to feed youngsters in other adults. As women have to constantly provide food containing iron and magnesium.
This family diet for a start and set common binding principles applicable to all categories of age:
- Eat at least 3 times a day - with regular meals relieve urinary and digestive system better absorb food.
- Avoid frequent snack on sweets - very rich in sugar and fat foods (biscuits, chocolate, nuts) replace it with yogurt, fruit, cheese ...
- Drink plenty of water - that suppress hunger accelerate cleansing the body of waste products. Drink at least 1.5 water per day!
Diet for ladies is suitable for those who work in one place and almost no exercise. The diet includes:
- Dairy products - 3 times a day;
- Lean meat (125 g) - beef, lamb, fish or 2 eggs - 2 times a day;
- Raw or steamed vegetables (optional) - at least 2 times a day;
- Fresh fruits (150 g serving) - at least 2 times a day;
- Bread and cereals - 1 time per day;
- Fats (to flavor salad) - 5 g of oil and 5 g of olive oil.
Diet for Men is suitable for those who are dynamic, concerned with physical activity. The diet includes:
- Dairy products - 3 times a day;
- Lean meat (140 g) - chicken, beef, fish or 2 eggs - 2 times a day;
- Raw or steamed vegetables (optional) - at least 2 times a day;
- Fresh fruits (150 g serving) - 3 times a day;
- Bread and cereals - 2 time a day;
- Fat - 5 g 5 g butter and olive oil (to flavor salad).
The diet of adolescents is appropriate for puberty, especially for girls in this age who have an increased need for calcium. The diet includes:
- Dairy products - 4 times a day;
- Lean meat or fish (140 g) - 2 times a day;
- Raw or steamed vegetables - at least 2 times a day;
- Fresh fruits (150 g serving) - 3 times a day;
- Bread and cereals - 1 time per day;
- Fat - 5 grams of butter for breakfast and 5 g of olive oil to flavor salad.
