SHAKE IT UP

Consuming liquid nutrients is not the only path to success, but it can lead to great results before and after exercise.

 Gainer shakes are an excellent opportunity to add carbohydrates to your nutrition about your workout. You can order dextrose and maltodextrin in bulk from various companies. Add these sugars to whey protein, which contains no carbohydrate. Many companies offer products which are primarily simple carbohydrates, but also contains components of recovery and growth as creatine and glutamine. They may also be added to a protein shake.

 If you still want to eat normal food around workout, I head to a fast-digesting carbohydrate sources. Eat a waffle, banana, a few slices with jam or add one Coca - Cola to protein shake. You can make a mix of rice cereal and protein shake that will not only provide you quick carbohydrates, but also improve the composition of the protein.

Avoid fiber and fat after a workout, as they slow down the absorption of simple carbohydrates and proteins.

 About an hour after your meal after training, consume wholesome food with protein, complex carbohydrates, healthy fats and fiber. A good example is steak and potatoes plus salad with olive oil and vinegar.

Below there are examples of pre-workout and post workout shakes, which you can do before going to the gym.

Pre workout

• 500-600 milliliters of water
• 30-40 grams of whey protein
• 60-80 grams simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine

 NOTE: Drink half of the mixture before your workout and continue with the rest during training 

After training 

• 500-600 milliliters of water
• 30-50 grams of whey protein
• 60-100 g simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine

Use sunscreen? Perhaps breaking vitamin D

Sunscreens protect the skin against harmful UV rays of the sun, but it can also have negative effects on the amount of vitamin D that your body gets through sunlight.

What is vitamin D?
Vitamin D is a fat-soluble vitamin, which promotes the absorption of calcium,which is essential for normal development and maintenance of healthy teeth and bones. Also known as "solar vitamin", vitamin E is produced by the body once it is exposed to sunlight.

By how much do we need?

For children
American Academy of Pediatrics recently doubled its recommended dose for the minimum amount of vitamin D that babies, children and teenagers should be taken daily. The new recommendation includes at least 400 IU (International Units). It is important to talk to the doctor about your child's needs for vitamin D.

For adult

The recommended daily dose is currently 200 IU for those aged between 19 and 50, 400 IU for people between 51 and 69, and the elderly over 69 years should receive 600 IU. However, research supports the growing belief that our body needs more vitamin D in the 1000 IU. Some doctors recommend even larger quantities,so it is important to consult with your doctor to find the right dosage for you.

What are the benefits of vitamin D?
Vitamin D is essential for the health of teeth and bones, regardless of age. It is essential to help your body regulate calcium and phosphorus in the best way for you to have strong, healthy bones and teeth. Vitamin D helps in the fight against osteoporosis. It can also act as a hormone, so it is vital for the health of blood vessels and brain function.

Several recent studies suggest that vitamin D may play a crucial role in heart health, respiratory system and immune function.

What are the risks of vitamin D deficiency?

It is believed that the blood level of less than 50 nmol / L indicates a deficiency of vitamin D in the elderly. In children, the level which indicates deficit of 25 nmol / L.Your doctor can verify exactly what and give you guidance.

When the body is experiencing a shortage of vitamin E, it is unable to regulate the levels of calcium and phosphorus. If the levels of these minerals in the blood become too low, the other hormones in the body can stimulate the release ofcalcium and phosphorus from bones into blood system.

In adults: Deficiency of vitamin D may have a negative impact on bone and heart health.

In children: Too little vitamin D can lead to rachitis, a progressive softening and weakening of the bone structure.

Who is at risk of vitamin D deficiency?Studies show that 80% of people in the U.S. do not get enough vitamin D, and some of them are at especially high risk of deficiency, including:

• Older people - aging skin loses its ability to convert vitamin D
• People who stay home alone
• People in the northern regions, especially in the winter months. The greater the distance to the equator, the less direct solar radiation we receive.
• People who cover their bodies for religious reasons
• Those whose jobs do not involve exposure to sunlight
• People who have dark skin: African-Americans and Hispanics. Dark pigmented skin does not produce much vitamin thanks to the sunlight.
• People who do not drink milk or eat foods rich in vitamin D
• People with impaired hepatic or renal function
• Pregnant women. They must take special care to ensure that you will become deficient in vitamin D. Human milk contains little vitamin D, and mothers who are deficient in vitamin D, would provide very few nutrients to newborns.

What are the sources of vitamin D?

1. Sunlight - we can get vitamin D through skin exposure to sunlight. 10-15 minutes of sunshine three times a week is sufficient to ensure a stable level of vitamin D. But the truth is that very few people can get enough vitamin D from sunlight only.

2. Food - Vitamin D occurs naturally in these foods, fish, milk and other dairyproducts, butter, cream corn.

3. Dietary supplements - there are many supplements that provide vitamin D.They are a great alternative if you do not get enough of it through diet and sun. Always consult with your doctor before you use them.

Foods that prevent weakening

According to some experts in nutrition, there are several types of products that will not only contribute to weight gain, but also to prevent the process of weight lossachieved at a normal rate.
These products act on the regulatory centers responsible for proper metabolism by interfering with their activities.

1. Bread and bakery products (bread, biscuits, cakes, muffins, etc.).
In your diet one should be limited to 1.2 slices of whole grain bread or servingpasta from durum wheat.
2. All oils, including vegetable.According to this group of scientists and plant oils can adversely affect the process of losing weight if they are unbearable for this organism.
3. Cheese.
It is always better to replace it with cottage cheese.
4. Sweet drinks.
Even with sweetener instead of sugar they can still confuse the weight loss process.
5. Margarine and different mayonnaise .
These foods are high in fat, and even low calorie versions of these are not able to reduce the risk of weight gain.
6. Meat - some species.
Fatty meats are taboo. The percentage of fat in normal and lean pork is over 30 per cent - so it must be eliminated when one wants to weaken. But as the body requires protein, you should consume: fish, especially sea, lean beef and white chicken meat.
7. High-fat dairy products should be forgotten, but dairy foods are now offering low fat and this problem is almost solved.
However, do not forget that low fat does not always mean low calorie!
8. Chocolate, ice cream and confectionery, including creams.
9. Vegetables and fruits with a high content of starch - potato, banana.
10. Alcohol.
Experts say that if even one of these 10 products is completely eliminated,personal weight will start to decline.

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Top 3 most nutritious low calorie foods

It is believed that low-calorie foods do not contain all the substances needed by the body, but it turns out it is not. Researchers drew up a list of foods that are not only low in calories but are super nutritious.
Broccoli is number one ranking with a low content of calories, but very rich in nutrients. First, it contains high amounts of vitamins. C, vit. K, beta-carotene, folic acid and B vitamins (B1, B2, B3, B6). Broccoli is rich and are calcium, iron, magnesium, potassium and zinc. Very appropriate for expectant mothers because they contain the most important vitamins and minerals needed during pregnancy, and this in a completely natural form. The most valuable ingredient in broccoli is Sulforaphane doubt. This substance prevents stomach cancer and cancer of the skin (by neutralizing the harmful effects of ultraviolet rays). Sulforaphane also stops the growth of existing cancer cells originated.

Beets - rich in antioxidants, iron, folic acid and potassium.

Cauliflower  - path is a source of vitamin C, and black coffee helps weight loss reduces the risk of type 2 diabetes and obesity.