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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We bring to your attention some supplement that will help activate anabolic processes in the body, and so with proper exercise and diet will go into a state of constant growth.
Vitamin E
Vitamin E is a fat-soluble vitamin with a lot of pluses. It removes the oxidativeeffects of dieting and training. And oxidation can kill any tissue, including muscle, body to go into catabolism. Vitamin E reduces traumas indicator of muscle fibers.
Dosage: 400-800mg daily with breakfast.
Vitamin C
It is water soluble and mitigates the effects of free radicals - oxidizing substancesthat weaken the muscle fibers and render them prone to degradation andinflammation. Vitamin C and cortisol control with strict diets or exercise.
Dosage: 500-1000mg taken at post workout meal.
Casein
Representing Artificial milk casein is slowly digestible fat and protein. He needs 2 hours to get the amount in the blood peak and remained there till seven hours. Permanent separation stops burning of the protein when the calories are less. For scientists, casein has a classic anti-catabolic effect - preserves more muscle and melts more body fat.
Dosage: 40-50g before bed (because the body overnight falls into catabolism), or mixed with whey protein early in the day.
Glutamine
Among other advantages it increases water in the muscles. Their higher water content helps the body to maintain muscle tissue to protect against catabolism. Besides all glutamine suppresses the rise in cortisol.
Dosage: 5-10g before and after training.
Garlic
His reputation as a health supplement for thousands of years. But his reputation as an anti-catabolic agent worth mentioning - the researchers supplement with garlic, taken together with the high protein content of casein, reduces the level of stress hormones like cortisol.
Dose: 450 mg of the supplement in the form of garlic powder twice a day with a shake casein.
- Peanuts are rich in antioxidants that protect cells from damage associated with heart disease. This kind of nuts contain high levels of protein and "good" fats.
- Antioxidants are natural substances in plants that protect the body from free radical. Red and orange fruits are very high in antioxidants.
The following substances have proven antioxidant for the body:
- Retinol (Vitamin A or beta-carotene) - carrots, broccoli, squash, tomatoes, potatoes, cabbage, melons, peaches, apricots.
- Vitamin C - citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, cabbage, tomatoes.
- Vitamin E - wheat germ, nuts, seeds, green vegetables, vegetable and fish oil.
- Selenium - fish, shellfish, red meat, nuts, eggs, chicken and garlic.
- Grapefruit is extremely beneficial to the body. It is an invaluable source of vitamin C. Packed with vitamins, low in calories. Grapefruit contains: fruit water - 82-86% sugar - up to 10% fructose - 4% glucose -6%.
There is a theory according to which must be eating called by "Principle of traffic lights."
- Red (wild strawberry, raspberry, tomato, hips) are rich in flavonoids, which prevent fat accumulation.
- Yellow (carrot, apricot, yellow pepper) fruits and vegetables are rich in carotene, which fights free radicals.
- Green leafy vegetables (lettuce, green beans, broccoli) contain a plant pigment that regenerates cells.
- The carrot has excellent taste and nutritional value, dietary and medicinal properties. Not accidentally, he ranks among the most valuable vegetables in the kitchen of many nations. Carrots contain a lot of sugars, minerals and vitamins, especially vitamin A (about 6 times more vitamin A than tomatoes). Daily need of vitamin A man can be secured only by a carrot, around 100g.
- Food products containing fibers are particularly beneficial for health. Two types of fiber: soluble and insoluble. Soluble improve the absorption of food, "then" the level of blood sugar, blood vessels cleaned of bad cholesterol. Contained in oatmeal, cereal, legume products, apples, bananas, carrots and red beets. Insoluble fiber help clear the body of accumulated toxins and dietary fiber in the digestive system and normalize her work. They make up the crust of many fruits and vegetables, but most are in legumes and whole grains. Both are invaluable help on the road to salvation and elegant figure of excess weight.
- Not only bones and teeth need calcium, and heart (for normal operation), blood, and every nerve and muscle cells in the body (to function properly). Dairy products are a major source of calcium.
- Vitamin B2 breaks down fats and proteins. A day and 1-2 mg of it. So you do not miss, do not rob yourself of eggs, meat and dairy products.
- The daily need for vitamin A can be covered with 40 g carrots, 110 g spinach or 130 g oil. There is the pumpkin. Deficiency of this vitamin can occur if you do not eat dairy products or leafy vegetables.
- Vitamin C is a leader in the formation of connective tissue. Without it, the body can not absorb hematopoietic elements folic acid and iron. The daily dose should not be less than 60 mg. There is 20g Kiwi, 30g currants, 40g pepper, 50g cabbage, 100 g oranges, 400 g cooked unpeeled potatoes. Pregnant women need 80 mg and women who are breastfeeding, and smokers - 100 mg.
- Fats are mandatory ingredient of food. Energetical equivalent to 1 gram of fat equals 37,7 kJ (9 kcal). Nutritional fats are the only suppliers of indispensable fatty acids with important membrane functions and act as solvents and carriers of fat-soluble vitamins A, D, E and K.
- Selenium is an antioxidant that is involved in the reduction of free radicals released when the body processes. This oligoelement, like other antioxidants, "destroy" excess free radicals formed by processes in the body. The required daily amount of selenium is 60 mcg for adults. Most of this element is contained in seafood, mustard, chicken and eggs. Recent studies have shown that selenium reduces the risk of cardiovascular disease and cancer.
Vitamins
