Breakfast is the most important meal that should not be neglected.

 

Let’s be honest: most of people don’t eat breakfast. And the reasons justifying the absence of a morning meal are thousands. Someone sorely lacks time, someone is afraid to get better (and often prefers a hearty dinner to a hearty breakfast), someone cannot wake up and “shove” something other than a cup of coffee.

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30 Mar 2020

Fish oil capsules. Which is better to choose. Benefit and harm. Why do we buy bullshit?

 

This article will talk about fish oil. Let’s see why fish oil is recommended to everyone as a complex supplement, including athletes? What is so special about it? (more…)

27 Mar 2020

Why do people get fat?

 

For many years now, the epidemic of overweight has spread around the world. Today   there are more fat children than 10 years ago, and the percentage of people who are overweight and obese is growing among all social classes. Each year, the number of patients with diabetes, high blood pressure and other similar diseases is increasing, and the main culprit is overweight.

Why is this happening?

They explained to us that you can’t consume a lot of calories – and today almost every drink has a dietary equivalent, but this helps little.

We were told that you can’t eat a lot of fats – today in all dairy products the fat content is reduced or they are completely fat-free; we cook in Teflon pans    without adding fat, but this does not stop the obesity epidemic.

To understand why this happens, you need to know how exactly the systems of our body function. This will help us understand what needs to be eaten more, what is less, and what should be avoided altogether. The three main sources of energy in our diet are carbohydrates (sugars), proteins and fats . Each product that we consume contains them in one or another ratio.

In the 60s of the last century, the United States began an epidemic of obesity. They began to study it using the simplest methods and tools that were then available to scientists. The conclusions reached were also very simple. If people consumed a lot of fat, they were told that they need to consume less. If they consumed a lot of calories, they were offered to switch to foods that have fewer calories. Today we are listening to these conclusions.

But in recent years, scientists have come to the conclusion that, in fact, everything is not so simple and unambiguous.

Everyone knows that if he eats a good steak (protein), then the feeling of fullness remains for a long time. And if he eats only rice or potatoes (even if they have as many calories as in a steak), then after 1-2 hours he will again be hungry.

In other words, it’s not just about calories or fats. What is the problem then?

First, let’s understand how our body functions.

The source of available energy in our body is sugar in the cells and in the blood. The largest sugar consumer in our body is the brain. But we must remain within a certain framework of sugar levels, going beyond this framework (excess or deficiency) causes a deterioration in the functions of the brain and the whole organism. The regulation of sugar levels in the body occurs with the help of insulin produced by the pancreas. With the help of the liver, sugar turns into fat and accumulates in the fat cells of our body.

The source of less accessible energy in our body is fats. Our body is able to store only 2000 calories in the form of sugar and unlimited calories in the form of fat.

Imagine your mobile phone. Usually charging for an hour is enough for its many hours of work. This is how any economical machine should work: fast charging and slow discharge. So does our body. It takes only 2 minutes to eat a cake of 500 calories, and it takes almost 60 minutes to spend these 500 calories in the gym.

Having understood these basic principles, we will understand that the main problem of obesity in the world is the consumption of simple carbohydrates! These carbohydrates quickly turn into sugar in our body. Sugar floods the blood and causes the insulin system to lower blood sugar, turning its excess into fat.

This is where the concept of glycemic index appears Its meaning is in the rate of decomposition of sugar. There are sugars that break down slowly (they are healthier), and those that break down quickly (unhealthy). The rapid breakdown of sugar causes a rapid pancreatic reaction and the release of insulin into the blood. As a result, the level of sugar in the blood decreases, and after   1-2 hours we feel as if we did not eat at all. Again we want sweets. Meanwhile, several more grams of fat accumulated in our body. And we find ourselves in an enchanted circle of consumption of simple carbohydrates: sugar turns into fat – you gain weight – you have feelings of hunger – and again all over again.And so several times a day. This is the recipe for developing obesity, diabetes, and high blood pressure.

What to do? First of all, try to consume more proteins, which are more saturated than carbohydrates, and almost do not contain sugar, and carbohydrates with a low glycemic index.

The opposite process occurs when there is a moderate drop in sugar level in our blood – our body releases a hormone whose task is to break down fat in our body’s fat cells and turn them into sugar and then into energy.

If you are on a diet, but at the same time consume foods with a high glycemic index of foods, it will be very difficult for you to lose weight. To do this, refer to the table of glycemic indices and choose, first of all, products with a low glycemic index.

24 Mar 2020

Water. The importance of hydration in life and in sports. Myths and facts about water.

 

Water is an integral part of all cells, tissues, and organs of our body and all processes occurring in it. Therefore, water is a vital substance and a very important factor in bodybuilding. Our body on   75% consists of water,    and the muscles themselves   – approximately 70%.

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20 Mar 2020

Saturated or unhealthy (bad) fats in foods. Does the body need saturated fatty acids?

 

In this article, we will find out why our bodies cannot function correctly without fats. Also, talk about saturated and unsaturated acids? And what is their difference? However, we will dwell on saturated fats in more detail. First, let’s talk about the structure.

The difference between saturated and unsaturated fatty acids

In fats, we are interested in saturated and unsaturated fatty acids, because they play a key role in the benefits of fats. Almost everyone knows that fats are divided into saturated and unsaturated fats. Saturated fats (also called bad or bad fats) are based on saturated fatty acids. And unsaturated fats are made up of unsaturated fatty acids. Basically, we get saturated fats from animal foods and unsaturated fats from plant foods. Saturated fats or animals are usually solid. And unsaturated fats or vegetable fats are usually liquid. And now the question arises, why are some solid and others liquid, and what is

Everything is as usual connected with the chemical structure. The double bond in unsaturated fats gives them extra mobility. And if there are no such double bonds, then the molecule is more stable – this is animal fats, i.e. hard fats. But there is also a more understandable explanation. Vegetable fats have double bonds, which means they are free places to which any molecule can get hooked. Why is this needed? The fact is that plants stand still and do not move, unlike animals. plants difficult to adapt, for example, there is no sun and there is nothing to be done, or if the weather conditions are unpleasant, then you still can’t get anywhere, because you won’t get out of the earth. Such acids with free bonds can easily participate in various biochemical reactions, a double bond is like a free place in a molecule, which means that you can put some other molecule in this place and easily change the properties of fat. For example, make it denser during colds. As a result, plants are opportunists, so they have such fat. And in animals saturated fats all connections are clogged there are no more free spaces. But in animals everything is fine: if it’s cold, then in a hole, if it’s hot, into water. Animals can actively move and change environmental conditions instead of changing the properties of their fat. So animals have no critical need to adapt, so their fats are less flexible.

Although it can be clarified that saturated and unsaturated fats are present in animals and plants, in animals they are predominantly saturated, in plants – unsaturated. All omega fats are unsaturated fats, and omega 3 , omega 6, omega 9 are just a double bond. Specifically, this means in which place in the molecule there is a free place (double bond): in third, sixth or ninth place. PUFAs are polyunsaturated fatty acids, i.e. where there are many double bonds. And MZhNK– These are monounsaturated fatty acids (one free space). And now, when you see these names on the pack, you will understand what they mean. And now the most basic thing, why are fats needed?

What are saturated fats?

Low-fat diets are very fashionable now, and this is a real crime against the body. People limit themselves in life-supporting components, without which normal life is simply impossible. Of course, if there is little fat in the diet, you will not die, but the body will work worse than it could work. Imagine that the body is a road, and according to the standards, 1 kg of asphalt road requires 125 kg of asphalt, but you don’t have so much, you have only 50 kg. Yes, of course, you will lay asphalt, but it will be short-lived. Also with fats, this is an important building block, and if they are not present, organs suffer.

At the core of your brain and entire nervous system is fat . At the heart of the brain cells (neurons) are electrical impulses. And the “wires” along which the electrical impulse runs are surrounded by a sheath consisting of myelin – a substance that consists of 75% lipids (fats), and animal saturated fats. If you do not consume this fat, you will have a deficit and the impulse will move poorly. Therefore, everything will suffer: the nervous system, the brain, coordination, muscle movements, memory (long-term, short-term), the ability to learn, etc.

Studies have shown that with a significant deficit of fats, a change in brain tissue occurs. Of course, this is an extreme case and it is unlikely that you will have it, but nevertheless, it is possible. Fats are especially important for pregnant women because they are involved in the development of the baby’s brain. Pregnant women are advised to consume a lot of caviar. There are a lot of both saturated and unsaturated fats in caviar. And still some grandmothers still in the villages give the child a piece of bacon instead of a nipple. So if you have memory problems, consume more fat.

According to statistics, girls are twice as likely to suffer from diseases of the respiratory system (possessed asthma). Why it happens? Girls often avoid fatty foods, and the lungs carry oxygen to the blood due to pulmonary surfactant . This is a special substance that lines the lungs from the inside. And it is 90% fat. Moreover, from saturated “harmful and bad” fat. Surfactant helps the alveoli not to subside and carry more oxygen into the blood. And now remember , in transport, in the subway, etc., you often met people (especially girls) who feel bad . Choking, pallor, fainting are all symptoms. Basically, these symptoms, even indoors, are inherent in girls, and many generally go constantly pale. And why? Because they don’t eat fat. After all, pulmonary surfactant is 90% saturated fat. Such people develop hypoxia , a constant lack of oxygen in the blood, and oxygen is involved in all processes and provides energy. That is why, basically, all girls lick on sweets , because oxygen-free glucose breakdown gives energy. As a result, for healthy lungs you need to eat more fat. Although not, for many it is more pleasant to swallow tablets and inhalate.

Saturated fats and cholesterol are involved in the synthesis of testosterone – the main male hormone. Unsaturated fats and fatty acids are involved in the creation of cell membranes . Moreover, many vitamins are fat soluble. And if there is no fat, there are no vitamins. That is why fish oil and some various vegetable oils are now very popular , they have many vitamins. Many fat-soluble vitamins are stored in your fatty tissue. That is, if you have excess fat, you are not afraid of vitamin deficiency in the winter, because you have a reservethese vitamins. But many people say that vitamins are not stored, this is not entirely true, they can be stored in excess adipose tissue, but not all vitamins, but only fat-soluble ones. Fats are full of functions . So eat fats, whether they are good or bad.
Saturated fats in food. main sources
Everything is very simple here, the name implies that the main sources of high-quality saturated fats are animal products . I would single out two main sources : lard (pure fat) and dairy products.
Salo (fat) You can consume both in pure form and with meat. Even in the most low-fat chicken breast there is a little saturated fat, and in pork and lamb it is a fairly decent amount. Many people consume pure fat , especially Ukrainians. It consists almost 100% of fat.

To dairy products, I would primarily include cream and milk, cottage cheese, real butter, etc. These foods may also vary in percentage of saturated fat.

That’s all. These are the two main sources of high-quality saturated fats. As you know, in sausages, sausages, sweets, confectionery, cookies, waffles, sweets, etc. very few high-quality saturated fats. Basically, these are margarines or cheap analogues of vegetable fats, which can actually harm our health if there is an excess of them.
I made separate very interesting articles about lard and butter , in which I described the whole truth about these products, analyzed the composition, how to choose and much more. After reading this article, you will reconsider the attitude to these two most popular saturated fat products.

17 Mar 2020

Golden Rules Athlete. Nutrition before, during and after training

 

Nutrition in sports is one of the most important elements that many athletes (mostly beginners) neglect. If, for example, your goal is to increase muscle mass and athletic performance, then nutrition actually plays a paramount role.

However, it is necessary to properly approach nutrition issues, because nutrition at different time intervals for an athlete should be different. This is due to the presence of carbohydrate and protein windows in the human body. Therefore, the nutrition before, during, and after training should also be different. In this article, we will just talk about these points.

Nutrition before exercise

Recommendations for athletes:

Proper nutrition before training should give the athlete satiety on the one hand so that during the training session he does not feel hungry, and on the other hand, the correct level of sugar (glucose) in the blood, which is necessary for muscle work during increased physical exertion. Intense physical activity can lead to the destruction of the athlete’s own muscles, especially if glucose and glycogen (glucose in the muscles) are not enough to cover the body’s energy needs.

To eliminate such negative consequences before physical activity, it is necessary to make proteins (quickly assimilated of course). This technique enables the athlete’s body to expend amino acids from food proteins instead of its own amino acids found in the muscles. This allows the athlete to maintain his muscle mass, as well as improve its performance. Also, some amino acids are metabolized in the body to powerful antioxidants (for example, beta-alanine is converted to carnosine). Protein intake before exercise provides faster recovery during exercise, just due to the effect of antioxidants.

Carbohydrates before exercise are also important. As the workout approaches, the number of carbohydrates consumed needs to be reduced: 4 grams per kilogram of weight – 4 hours before exercise, 1 g / kg – less than an hour before exercise. Preference should be given to quickly and easily digestible foods, rather than heavy foods.

Eating should be no less than 2 hours before training. Nutrition before physical activity, both in bodybuilding and in other sports should not adversely affect the training. As already mentioned, food before training should consist of easily digestible protein, healthy carbohydrates, fiber and a minimum of fat. The volume of food intake should not be similar to a part of the Wedding table. I would not recommend eating sweets and flour products.

Remember, all food is eaten two hours before training should be digested. That’s why we do not eat one hour before training, namely for two hours! An exception to this rule can only be sports nutrition products, which are much better and faster than regular foods are absorbed by the body. Such specialized foods can be consumed 30-60 minutes before training. A proper meal helps muscles replenish their amino acids and glycogen stores, as well as avoid excessive damage to the structure of muscle tissues and muscle fatigue.

During the training itself, our body needs substances that already travel with us through the circulatory system, rather than gurgling in a full stomach. Another nuance is that in the process of digestion, part of the energy will be taken away from us, and the blood will flow not only to the working muscles, but also to the stomach, and this will have a very negative effect on the training process. Therefore, before exercise, our stomach should be empty.

Also, if possible, include additional sources of amino acids in the pre-workout diet that will help maintain the level of nitric oxide in the body.

Nutrition during training

  1. Nutrition during short workouts (lasting less than 60 minutes)
  2. The most important thing during short workouts is to remember to drink water! That’s all your nutrition. During a short workout, it is not necessary to replace electrolytes (sports drinks), since glucose (or other types of sugar) in these sports drinks will give you empty calories. You definitely need to fill up the fluid lost during training with water, otherwise, you will get tired prematurely, and your performance will deteriorate. An exception can be intensive training, which, instead of water better to use isotonic   (see below) as well as exercise, to increase muscle mass (bodybuilding), which allowed the use of sugar in the beverage for replenishment inventory expenses muscle glycogen.

    In medicine, a water deficit of 1% is already considered a sign of dehydration, and a deficiency of 10% is life-threatening.  Food during long workouts (lasting more than 60 minutes)

  3. During a long workout, the right combination of proteins and carbohydrates is very important. Together, proteins and carbohydrates are absorbed faster, which gives additional support to working muscles at the time of maximum load. Also, the drinking regimen is no less important, since, during a long load, the deficiency of fluid in the athlete’s body can reach 3-4% of the fluid. Therefore, replenishment of the water balance after training is the primary means of recovery. During prolonged physical activity, along with sweat, the body loses sodium, potassium and other minerals and salts, which leads to disruption of the water-salt balance between the extracellular fluid and blood and dehydration of cells. This affects the athletic performance and health of the athlete. Therefore, during a long workout, it is very important to drink dosed isotonic drink  (25-50 ml per training), enriched with trace elements. Such drinks are an integral part of sports nutrition; they contain potassium, sodium, chlorine and other minerals, as well as various salts, which are most similar to the salt composition of the blood. Taking isotonic drinks during a workout will make you less tired and recover faster after exercise.

    Recommendations for athletes during long workouts:

    – Every hour during the training, an athlete needs to consume from 30 to 60 grams of rapidly digestible carbohydrates in combination with a rapidly digestible protein. The combination is very important!

    – If you have a long workout, then in between intense physical activity, an excellent product option that combines fast carbohydrates with proteins, for example, a  protein bar. In combination, these two macronutrients are quickly absorbed, which will give additional support to working muscles.

    – Drink isotonic drinks during a long workout. These drinks do not disturb the water-salt balance in the body and help maintain the optimal state of the body, both during and after training.

    Post Workout Nutrition

    Eating after a workout is one of the most important meals of the day. It is at this time (post-workout) that your body has the most active metabolism and assimilates all nutrients received with food much faster. If you do not give him these substances, the body will begin to eat itself, burning both our body fat and muscles, because they contain the necessary amino acids for its recovery. From here follows the golden rule of athlete nutrition after training: after training, never leave your stomach empty!

    A properly designed post-workout nutrition program is essential for the fastest and most effective recovery. injured muscles, and also greatly affects subsequent athletic performance in training. Remember, NUTRITION is your main anabolic. Studies have confirmed that the main macro-nutrients – protein and carbohydrates – are responsible for muscle recovery after physical exertion. These are the main nutrients for recovery and further muscle building. During training, muscle fibers are injured, their healthy structure is impaired and the muscles weaken. The amino acids that make up the protein and glucose from carbohydrates help the muscles return to their normal structure, which allows the muscles to adapt to the loads and the training process in general. The synthesis of glycogen (glucose) in the muscles will occur 2 times faster if, after training, the body is immediately given carbohydrates. Moreover, the high rate of glycogen synthesis will be maintained,

For quick recovery, it is especially important to nourish your muscles within 30-60 minutes after a workout. The best option is a protein-carbohydrate shake., which is absorbed very quickly, gives the body all the essential amino acids and fast carbohydrates. Protein intake, along with fast carbohydrates immediately after exercise, stops catabolic processes (protein breakdown) and stimulates anabolic processes (protein synthesis). Fast carbohydrates dramatically increase blood sugar, which leads to high pancreatic insulin secretion. Insulin is a transport anabolic hormone that transports glucose and amino acids into the cell, which helps accelerate anabolism (protein synthesis). Omega-3 proteins, carbohydrates, and fatty acids are very necessary during the recovery period after heavy physical exertion. that support anabolic processes and replenish muscle glycogen stores. The process of glycogen recovery in the muscles and injured muscles themselves can stretch for several days, therefore, it is important to ensure the regular intake of proteins, carbohydrates and “ proper ” fats into the body. The quality and quantity of protein consumed is of utmost importance. Protein should contain the entire spectrum of amino acids. If after training you do not have the opportunity to prepare a protein-carbohydrate shake, then just eat a protein bar, which, in addition to protein, also contains carbohydrates.

After this meal, for a maximum of 1.5 hours, you should make a good full meal with ordinary foods. As a rule, everything that you eat after a great intense workout will go towards muscle and energy recovery. After a workout, however, for two hours, it is not advisable to eat foods high in caffeine and unnecessary fats. The fact is that caffeine interferes with the work of insulin and, thus, your muscles will hardly replenish their glycogen stores. And the fat contained in food slows the passage of proteins and carbohydrates from the stomach into the blood. If you don’t have the opportunity to eat normally after a workout, then before the main meal continue to consume 50-100 grams of carbohydrates + 10-20 grams of protein every 2 hours.

Nutrition after training is one of the most important parts of the overall training program. A heavy load on the body is stress, which causes catabolic processes in the muscles, which leads to both a slowdown in the growth of muscle mass and its loss. Therefore, forever remember the main postulate of an athlete’s nutrition: “If you don’t give the body what you need after training, the body will take it from your already destroyed muscles by the load.

Nutrition in sports  is a very important point that many, especially beginners, often ignore. If your goal is muscle mass, you can’t do without proper nutrition. Nutrition for weight gain, for example,  in bodybuilding actually plays a paramount role.

07 Mar 2020

What should be the right dinner?

 

Dinner is one of the key meals for those who control weight. Learning to eat dinner right.

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03 Mar 2020

Water and weight loss. Dehydration

 

The body’s need for water takes second place after the need for oxygen!

Water regulates temperature and body weight, carries nutrients to cells, removes decay products from the body and performs many different functions. Almost all life processes in the body occur with the participation of water. (more…)

25 Feb 2020

Chocolate-holik – get your chocolate!

 

Many adults suffer from various addictions in nutrition, some of these addictions adversely affect our health, some more, others less. (more…)

20 Feb 2020

Why do diets fail?

 

Diet is a great way to lose weight, as it seems to most of us. Indeed, recently the number of people in Europe and North America who adhere to one or another diet has increased among women by 70%, among men by 30%. However, not everything is so simple, many diets do not give results at all, others work, but after the first rapid improvement, the former weight returns or, worse, weight gain. So why diets fail?

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18 Feb 2020