Superfoods for greater durability

Subject to various diets often limit and eliminate from your diet products that are essential for our body. Usually these are the things that give us energy and help us to have more endurance. Fortunately there appear to help superfoods. 


Dietary patterns can now be significantly lighter thanks to superfoods. They are rich in antioxidants, proteins, minerals, protect us from various diseases and support the immune system.

Nuts - they contain large amounts of protein, antioxidants, and last but not least healthy fats. Give us a lot of energy and satiate us.

Forest fruits - they contain a high percentage of fiber in themselves and are very suitable for diet. The best choice of all types are blueberries.

Hemp seeds - energy and soothing effect. Hemp fiber is considered one of the most nutritious foods in the world. They contain high amounts of vitamins A, C and E, calcium, iron, sodium, lecithin, omega 3, omega 6 and omega 9 fatty acids.

Poppy - endurance and energy. Poppy plant comes from Peru. Is rich in proteins, lipids and minerals. In poppy has greater calcium concentration than in milk. Peruvian plant is an excellent source of energy.

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.

Which are the 6 most important minerals and how to obtain them?

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.

Benefits of Papaya

What is papaya? Origin.
Papaya is a tropical tree that is found in hot, wet areas of South and Central America, South Africa and Southeast Asia.

 Reaches a height of between 5 and 10 meters. The fruit contains many black seeds, which are used as a spice. It contains a high content of vitamins (A, B, C, D and E), minerals (calcium, potassium, phosphorus) and trace elements (iron, zinc, manganese, copper, vanadium, manganese). All this makes it valuable for curative purposes. Consumed as fruit mature and more immature as garnishes.

 Benefits of papaya

Fruits contain very few calories (only 39 calories per 100 grams) and have no cholesterol, while rich in phyto - nutrients, minerals and vitamins.

Papaya contains soft, easy to digest a large amount of cellulose soluble fibers which help to the normal peristalsis of the intestines, thereby reducing constipation.

Fresh, ripe fruit contains a lot of vitamin C (more than oranges and lemons). Studies have indicated that vitamin C has a number of important features, including: preventing free radical damage, stimulates the immune system, and has anti-inflammatory action.

 Papaya is an excellent source of vitamin A. Vitamin A helps maintain healthy skin and mucous membranes, and is essential for the eyesight. Other compounds are known for their antioxidant properties, protecting the body from free radicals and harmful emissions from oxygen, which play a negative role in aging and various disease processes. Furthermore, it is known that the consumption of natural fruit rich in carotene protects against lung cancer and oral cavity.

 Fruit of the papaya is rich in essential vitamins multiply by B - group, folic acid, pyridoxine, riboflavin and thiamine. These vitamins are essential for metabolism.

Fresh papaya contains a stable amount of potassium (257 mg per 100 grams) and calcium. Potassium is an essential component of cells and helps to control heart rate and blood pressure.

 Papaya is a proven natural remedy for many diseases. In conventional medicine, papaya seeds are used as anti-inflammatory, anti - parasitic agent, and analgesic, and used for treatment of abdominal pain and infection with tapeworms.

Papaya is rich in enzymes called papain and chymopapain which helps in digestion, especially the breakdown of protein foods, turning them into amino acids we need.

What kind of vitamins and minerals we need ?

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.

• Calcium

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

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.

•  Zinc

 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.

•  Honey

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.

How to have more energy ?

We all need a lot of energy, especially during the busiest times of the day. There are countless materials that are devoted to this important topic. We will offer a few tips to increase daily energy and you just have to use them to forget all tiredness and lack of humor.

Although you probably will be not able to apply everything, even a 1-2 performance of our recommendations will help you feel a perceptible difference in a positive way, and this will be reflected in the great work and the gym.
Here are our 10 tips. Let's get started ...
  
 1. Eat more often.

Perhaps the most important recommendation that you should follow and it is mandatory. The reason for the importance of frequent meals should you clear: food = fuel = energy. Whenever you feel that your energy levels are lower, you just have a healthy breakfast.

  2. Eat natural and pure as possible.

Of course, it does not matter how often you eat is important and what you consume! Avoid processed products filled with chemicals, preservatives, salt, refined sugar. No benefit from them, but only harm.  Emphasize fresh fruits, vegetables, natural food that is not processed with tons of chemicals.

Quality food will supply your body with plenty of nutrients that will recharge your muscles and your brain so that you will be top level in the gym.

  3. The proper amount of carbohydrates.

Many people involved in fitness, go too far in restricting carbohydrates per day. The truth is that our bodies need them, so that should not exclude them, just to find the optimal quantity for us. A good rule of carbohydrate intake is eating about 30 grams per meal.

Focus on rye or whole wheat bread, oatmeal, fruits, vegetables, bean products, brown rice, boiled or baked potatoes, are good sources of carbohydrates. Limit soft drinks, processed juices, sweets, ice cream, etc. Sufficient is a quick look on the label of a product to determine whether it is appropriate.

  4. The proper combination of vitamins / minerals / useful omega fat.

Try to get from food. Sometimes it is very difficult, so you can head to the line multivitamin and omega 3-6-9 products that are on the market for nutritional supplements.

 5. Pre workout energy matrix.

It is extremely difficult to have enough energy to workout after a long day. And it has a solution, since we are in the era of pre-workout products that flooded the market and most of them really work and maximize our results in the courtroom.

6. Hydration.

Every biological function in our body is dependent on water, including the use of sugar and fat for energy for our muscles. Better hydration facilitates the proper functioning of the body, and if you exercise, the water is more important. We're talking about at least 2-3 liters a day. 

 7. Keep track of the amount of caffeine you consume.

Yes, caffeine gives energy, but in some cases leads to a vicious circle and addiction, which is bad for you. You feel tired, drink a cup of coffee, but after a few hours have dropped again, and you need more caffeine. Limit it just before your workout and strive not to break your dream. If you drink more than 2-3 cups of coffee a day, then you are addicted and need to reduce it!

  8. Quality sleep.

Everyone has different needs in terms of quantity of sleep. For most people, seven to eight hours is the optimal option. Sleep is very important to how you feel the next day and for muscle growth.

 9. Exercise in the morning.

We know that getting up early is difficult, but even a workout of 15 minutes will be a great help to increase your daily energy.

 10. Do not overtrain. 

Overtraining is common, especially if you are exercising very intensely and you have no enough time for recovery. Train hard two days and the third do very light cardio workout. So you will not feel like lounging on your days off, and your energy levels will remain high.

Include pineapple in your menu for 3 kg less

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.