How immunity is formed and strengthened

 

“Maintain immunity” is a phrase that has long entered the lexicon. Many people care about their health, listen to the body and strengthen their immunity. At the same time, few people understand how immunity functions and what it consists of.

Together with Elena Selina, a nutritionist, an expert at the largest health and beauty marketplace, we figure out what is meant by immunity and the organs of the immune system.

Specific and non-specific immunity

Immunity is a set of reactions of the body to protect against genetically foreign objects for our body: bacteria, viruses and other harmful substances.

There are two immunities in the body of every person: innate and acquired. The first – congenital, or specific, – a person receives from his mother, and it develops in him even in utero. It is genetically predetermined, passed from generation to generation, and automatically turns on when antigens enter the body, independently removing them from there. That is why, for example, a person cannot get sick with canine diseases.

Acquired immunity is also called nonspecific and is formed in a person throughout his life. It cannot be inherited, it must constantly independently learn to develop resistance to antigens – viruses, bacteria. And to remove them, he resorts to the help of his “brother” – innate immunity.

Where does immunity come from?

The very first person receives immunity through the mother’s placenta, then through breast milk. It is a natural, active immunity that the body learns to produce. There is also an artificial passive immunity that we get through vaccination. Ready-made antibodies or weakened microorganisms are introduced into the body, on which the immune system learns to fight certain diseases.

Organs of the immune system

The organs of the immune system are subdivided into central and peripheral. The central ones are the red bone marrow and thymus. The peripheral ones are the spleen, lymph nodes, lymphoid tissue, and appendix.

Redbone marrow is responsible for blood formation. It is in it that all cells of the immune system are born and B-lymphocytes mature.

The thymus, or thymus gland, is located in the upper chest. It produces hormones that support the body’s immune response and stimulates the production of antibodies. Also, the thymus gland is responsible for the development and distribution of lymphocytes that enter it from the red bone marrow.

The spleen is located in the left hypochondrium and is responsible for filtering blood and producing antibodies that will resist viruses and bacteria.

Lymph nodes, of which there are more than a thousand in the body. Their task is to pass lymph and lymphocytes through themselves and retain antigens. If the infection enters the body, and there are not enough lymphocytes, the body begins to intensively produce them, and the load on the lymph nodes increases significantly. At this point, they enlarge, harden and become painful.

Lymphoid tissue is a system of macrophages and lymphocytes that is present in many organs in the body. For example, it is found in the spleen, bronchi, intestines, bladder, kidneys, and many mucous membranes. The main task is to protect the body.

Appendix. Many people think that this is an unnecessary appendage. In fact, it contains a lot of lymphoid tissue, which, in turn, is part of the peripheral immune system of the body.

How to strengthen immunity

A person is able to help his body resist various infections that constantly enter the body. If all organs of the immune system are working properly, they will fight off viruses and harmful bacteria.

Strengthens the immune system with proper nutrition, exercise, walking in the fresh air, reducing stress, and taking vitamins and minerals regularly. Essential vitamins that help our immune system: Vitamin A, Vitamin B6, Vitamin C, Vitamin D, Zinc.

04 May 2021

How to replace protein foods during fasting

 

Proteins are your muscles, bones, and all the soft tissues of your body. Most of them are found in meat, tuna, shrimp, eggs, and cheese. The author of the book “Lose Weight and/or Survive”, nutritionist and fitness trainer Victoria Borovskaya claims that in order to maintain a healthy level of proteins in the body, you need to eat at least 0.8 g of protein per 1 kg of body weight.

But what about those who give up animal products? For example, you are a vegan or you observe all religious fasts every year, so do not eat meat, eggs, or fish. You may be fasting right now. The biggest danger in such a diet is protein deficiency.

How to recognize a protein deficiency and what it threatens

A lack of protein causes irreparable harm to the body, so it is important not to overlook the symptoms and balance your diet in time.

The first symptom is PERMANENT HUNGER. Many people know this feeling for themselves: food does not bring a feeling of satiety, hunger becomes uncontrollable. We are trying to quickly seize this sensation with something high-calorie (for example, sweets), and meanwhile, hunger must be compensated for with protein products.

The lack of protein over time becomes noticeable and visually: THE CONDITION OF THE HAIR, NAILS, SKIN WORSENS . Chronic protein deficiency also leads to a general decrease in immunity: the body simply has nothing to build immune cells and antibodies from. As a result – frequent colds, dermatitis, allergies. Constant weakness appears, the person gets tired quickly, there is not enough strength for anything.

In the future, a lack of protein can provoke the development of a number of diseases – for example, osteoporosis of the lower jaw. And, of course, there can be no question of any growth of muscles and connective tissue in such conditions. I believe that the more serious consequences of a protein deficiency within the framework of Lent, lasting 48 days, will not come.

How to replace animal protein

  • SOY PROTEIN. Today it is the best substitute for animal protein, as close as possible to it in terms of amino acid composition. Soy protein is easy to digest. Another important plus: semi-finished soy protein products will diversify the lean table.
  • OTHER VEGETABLE PROTEINS. Here in the first rows are legumes: peas, chickpeas, beans, lentils. A good percentage of protein in cereals and seeds (quinoa, sesame), in nuts. Even some vegetables and herbs contain protein: spinach, broccoli.
  • PROTEIN SHAKES. I am a proponent of eating protein powders only when needed, and protein shortages in fasting are just such a case.

The abrupt transition from animal protein to vegetable protein can cause unpleasant reactions from the gastrointestinal tract. Do not be alarmed, this is normal! Fasting lasts long enough for the body to adapt. And the introduction of certain foods into the diet will help minimize intestinal discomfort.

  • FLAXSEED is a popular gut calmer. With an enveloping effect, flax seeds normalize peristalsis.
  • PRUNES stimulate the digestion of food, an excellent aid in constipation.
  • BROWN RICE is a natural sorbent that helps to remove harmful substances from the digestive tract.
  • SPINACH contains healthy fatty acids. They perfectly relieve inflammation of the gastrointestinal tract, improve digestion and participate in the prevention of gastritis.

What is at the post

I offer you the TOP products and food groups that you should definitely include in a lean diet.

  • FOODS RICH IN B VITAMINS, important for the growth and maintenance of muscle mass. The champions here are salmon, mackerel, sardines. During Lent, fish is allowed on two holidays: Annunciation and Palm Sunday. I advise you not to miss this opportunity to feed on vitamins!
  • LEGUMES OF ALL VARIETIES AND TYPES. Beans, beans, and chickpeas in your diet are a great way to eat your protein intake. Legumes are also rich in fiber, which is essential for gut health.
  • BUCKWHEAT. Number 1 among cereals in terms of protein content: here it is 12 g per 100 g of cereals. And buckwheat is also a storehouse of usefulness, there are vitamins B1, B2, PP and E, copper, iron, calcium, manganese, zinc, and phosphorus.
  • OTHER CEREALS: oatmeal, pearl barley, barley, wheat, quinoa, spelled, etc. In general, cereals are an excellent source of carbohydrates, which are essential in the diet as a source of energy.
  • BANANAS. Among all the fruits, I want to highlight them especially, because bananas are rich in fiber and potassium, protect the gastric mucosa, and improve digestion. And they perfectly saturate!
  • NUTS AND SEEDS: almonds, pecans, hazelnuts, walnuts, sunflower seeds, pumpkin seeds, etc. They are all excellent sources of healthy fats, micronutrients, and macronutrients.
  • WATER. My universal recommendation is strong for everyone: drink enough water (one and a half to two liters for a conditionally healthy person)!

How to change your training regimen

Great Lent is the strictest of all Orthodox fasts. Given all the nutritional restrictions, it is very important to assess the strength of the body sensibly and not set yourself impossible fitness tasks at this time.

I strongly advise against setting records. You do not need large weights in strength, avoid long exhausting cardio loads. Perhaps fasting is also not the time to address fundamentally new loads. If you are doing strength training, then I recommend adjusting your training regimen: reduce weights and increase the number of repetitions.

You should not set yourself the task of building muscle mass. The most important thing with dietary restrictions – whether fasting or otherwise – is to maintain pre-existing muscle mass. Let your workouts help you keep your body in good shape – without compromising your health.

30 Apr 2021

Get up early and find happiness

 

What do you do in the first 30 minutes after the alarm rings? I can assume that if you have an alarm clock in your phone, then you either set it to another 10 minutes and turn it off or immediately hang in the phone to wake up: look at social networks, mail, read the latest posts. Do you love your morning? I don’t think you even pay attention to it.

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28 Apr 2021

The path of yoga 8 steps to liberation

 

Acquaintance with yoga most often now we begin with the practice of asanas. But is it enough to learn how to perform asanas to find freedom through yoga?

 

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27 Apr 2021

How to breathe properly: tips and exercises

 
  • Breathing is as natural as walking. Most likely, you do not even notice how you breathe, and the work of your brain, digestion, nervous system, muscles and even the structure of your face depends on it. The importance of breathing is even reflected in stable expressions:

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26 Apr 2021

Depression – How Yoga Can Help

 

Depression is a serious and dangerous problem in human mental health and well-being. The impact of depression extends to all areas of life and can harm a career, ruin relationships with others, and worsen overall quality of life.

 

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25 Apr 2021

6 OF THE BEST WOMEN’S PELVIC FLOOR EXERCISES

 

THE 6 BEST PELVIC FLOOR EXERCISES FOR WOMEN!

This program will allow you to strengthen your pelvic floor muscles, open your pelvis, improve blood circulation and even heighten the sex experience!

“CAT”

As you exhale, rounding your back, you need to twist the pelvis and tighten the deep abdominal muscles, as if pulling them in and up. Try to feel a stretch in the lower back and relax your neck by dropping your head down completely. strengthening the muscles Then, while inhaling, return to the starting neutral position. The back is straight.

“SHOULDER POST”

 

 

The starting position is lying on your back, legs are bent at the knees, the legs are perpendicular to the floor, the feet are at the width of the pelvis. Emphasis on the work of the buttocks and pelvic floor muscles, as well as articulation (extension) of the spine.

 

As you exhale, twisting the pelvis, tighten the buttocks, draw in the deep muscles of the abdomen, creating a “vacuum effect” and lift the pelvis, leaving support on the shoulder blades. The neck is relaxed. As you inhale, return the pelvis to the floor, stretching the entire spine along the floor.

“ROLL”

 

 

Emphasis on the work of the pelvic floor muscles and the articulation of the spine.

Having grouped, pull in the abdominal muscles and, maintaining this strength, perform a roll, touching the floor with your shoulder blades, and then come back. Try to do the exercise smoothly.

WE REVEAL THE MUSCLES OF THE INNER THIGH

 

 

The starting position is sitting on the floor, with straight legs open as wide as possible to the sides. Legs active, create traction through the heels. Begin bending forward with your back straight, creating a gentle stretch of the inner thigh muscles. Hold this position for 30-40 seconds.

BENDS TO ONE STRAIGHT LEG

 

 

Starting position is sitting with one leg extended to the side.

 

While inhaling, keeping the buttocks pressed to the floor, tilt to the side, towards the straight leg.

INVERTED POSITION

 

 

Group, lift your pelvis and stretch your legs up to an upright position.

 

Tighten your glutes and abdominal muscles. Feel active legs, stretch your toes up. Hold the position for 30 sec.

22 Apr 2021

HOW TO BUILD BEAUTIFUL BUTTOCKS WITHOUT SQUATS?

 

Squats are considered the main exercise that can transform the shape of the buttocks. But what to do for those for whom they are banned, and you really want to become the owner of the “priests-nut”? Train according to the scheme we will show you today. As a rule, squats and lunges are prohibited for people with injuries and diseases of the knees and spine.

BEAUTIFUL BUTTOCKS WITHOUT SQUATS: IMPORTANT POINTS

However, in this case, it is quite possible to pump up beautiful buttocks. “Here, different variations of leg swings from a standing position or on all fours come to the rescue, as well as lifting the pelvis while lying down,” comments Anastasia Solodova, master trainer of the group programs direction of the federal network of X-fit fitness clubs and the author of the complex that we will show you today … – The training regimen is of fundamental importance here: it is important to observe a certain combination of repetitions of exercises. Relatively speaking, in one short lesson it is necessary to combine static and multi-repetitive work with a small range of motion, performing the so-called springs. ”
We asked Anastasia to design a workout taking into account all these points. Let’s start the lesson!

HOW TO BUILD A WORKOUT

Start with a 10-minute warm-up (articular gymnastics is suitable), and end with stretching.
Perform the exercises in sequence. “Please note: some combinations of movements are performed first on one leg, then on the other. For example, we first perform the second and third exercises with the left foot, and then in the same sequence – with the right, – adds Anastasia Solodova. – The same goes for the fourth and fifth exercises.
Exercise 3-4 times a week.
To complete the complex, you will need a rug and a chair (or bench).

FIRST EXERCISE

Lie on your back, place your feet on a chair (bench) so that your knees are bent at right angles. Connect your feet, press your knees together (and do not part them during the exercise), slightly twist the tailbone inward. Don’t strain your neck. As you exhale, push your pelvis upward, contracting your buttocks and relaxing your lower back. Hold at the top point for a few seconds and, with inhalation, lower yourself to the starting position. Do the exercises and move on to the next one.

SECOND EXERCISE

Lying on your back in the starting position of the first exercise, lift your pelvis off the floor (half the amplitude). Then bring your left knee to the side and place your foot on your right thigh. With an exhalation, push the pelvis up (in full amplitude), with an inhalation, lower it again to half the amplitude (that is, do not touch the floor with your buttocks). Exercise on one leg, then immediately move on to the next movement.

THIRD EXERCISE

From the starting position of the second exercise (the pelvis is raised above the floor in half the amplitude, the left foot is on the right thigh), push the buttocks up (to the highest point) and straighten the left leg, directing the toe to the ceiling. Fix this position for one minute, observing the breath: inhale the air through the nose, and direct the exhalation to the stomach. After completing this movement, repeat the second and third exercises on the other leg.

FOURTH EXERCISE

Get on all fours (palms under the shoulders, knees under the pelvis), do not bend in the lower back. Raise your left knee off the floor and, with your heel pointed towards the ceiling, slightly bend your leg up. As you inhale, bring your knee down, and as you exhale, push your foot up. Perform 20 repetitions of the movement, then fix the leg at the top point for a minute, and then do 9 more “springs” (that is, movements with a micro-amplitude). Without lowering your left knee to the floor, proceed to the next exercise.

FIFTH EXERCISE

From the starting position of the fourth exercise, push the left knee up, and, lowering it down, take it crosswise behind the right thigh. Perform 20 repetitions of the exercise at full amplitude, then three more “springs” at the top.

Then stretch your leg back and touch the floor with your toe. From this position, push your leg upward, directing your heel toward the ceiling. Perform 20 of these movements, then repeat all steps of the fourth and fifth exercises on the right leg.

Exercise regularly, tracking your technique and your own feelings. Try to work at a medium to slow pace – rushing can reduce the effectiveness of the exercise.

19 Apr 2021

ROCK CLIMBER EXERCISE: 8 WAYS TO BUILD STEEL ABS

 

Climber is an effective abdominal exercise. It perfectly works the core muscles and helps to achieve the coveted “cubes”. The main load falls on the muscles of the abdomen and thighs, the auxiliary load is on the muscles of the back, buttocks and legs. Regular exercise develops physical endurance and tone your muscles.

No special equipment is required to perform the Climber exercise. Therefore, you can exercise anywhere: at home, in the park, or in the gym.

 

EXECUTION TECHNIQUE

The Climber exercise can be done in a variety of ways. The main thing is to follow a few general rules:

  • Distribute your weight evenly to your arms and legs.
  • When moving your legs, do not roll over to the right or left side.
  • Draw in your stomach and keep your muscles taut.
  • Don’t bend your lower back.
  • Straighten your shoulders and keep your shoulder blades apart.
  • Bend your arms at the elbows, otherwise the entire load will fall on the elbow joints.
  • Breathe evenly.

EXECUTION OPTIONS

Basic exercise “Rock climber”

 

Why: Workout abs and glutes.

How: Lie on a rug with your hands on the floor and place your palms shoulder-width apart. Raise on your hands without bending your elbows. Keep your body parallel to the floor. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. While inhaling, return to the starting position. Repeat the same with your left foot.

Experienced athletes can increase the load. In the video, we show you how to perform a complicated version of the “Climber” exercise with a barbell.

Twisting

Why: Train the abs, obliques and buttocks. Additional stress on the pectoral muscles.

How: Lie on a mat, place your arms shoulder-width apart and rest your palms on the floor. Raise on your hands without bending your elbows. As you exhale, tighten your abdominal muscles, pull your right knee to your left shoulder, while twisting slightly at the waist. While inhaling, return to the starting position and do the same with your left leg.

With expander

Why: The main load on the legs and buttocks, hip biceps training.

How: Tie an expander to your legs just above your knees and take a lying position. Rise on your hands, bending them slightly at the elbows. Keep your body parallel to the floor. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. While inhaling, return to the starting position and repeat the same with your left leg.

 

Hands on the bench

Why: Workout the glutes, deltas and core muscles.

How: Get into a prone position and place your hands on the bench. Palms – shoulder width apart. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. While inhaling, return to the starting position and do the same with your left leg.

 

On fitball

Why: Additional stress on the biceps, triceps and deltoid muscles.

How: Lie on the floor and place your hands on the ball. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. The exercise is performed alternately on each leg.

“Rock climber” biped

Why: Train your abs, biceps, back, deltas, core muscles.

How: Lie down on a rug. Spread your arms shoulder-width apart. Keep your body parallel to the floor. As you exhale, raise your arms, contracting your abdominal muscles. In a jump, pull your knees to your chest and return to the starting position while inhaling. Repeat the exercise several times.

 

No foot landing

Why: Additional stress on the abs and buttocks.

How: Lie down on slightly bent arms. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. As you inhale, quickly change your left leg. Repeat the exercise.

Diagonal steps

Why: Training for the muscles of the thighs and buttocks. Additional stress on the pectoral muscles.

How: Take a prone position and place your arms shoulder-width apart. Your body should be parallel to the floor. As you exhale, pull your right knee toward your left shoulder. While inhaling, return to the starting position and repeat the same with your left leg.

 

RECOMMENDATIONS

To make your workout as effective as possible, we recommend:

 

  • For beginners, do the exercise with your hands on a raised platform, not on the floor.
  • Take your time, build up the pace gradually.
  • Do not lift your pelvis too high.
  • Observe the position of the body, the body should form a straight line (from shoulders to ankles).
  • Straighten your legs and not bend your knees.
  • Breathe evenly.
  • Perform the optimal number of sets – 4-5.

 

15 Apr 2021

Bodybuilding, what is there for the night? All facts about nutrition before bedtime and at night.

 

Nutrition is one of the main problems of bodybuilders. Moreover, the diet and eating a sufficient number of calories, delivers much more “inconvenience” than the training itself. Questions ” What is at night?” “And” Is there a night? “Cause a lot of controversy, so they require separate consideration. Let’s try to dot all the “i” in these matters.

Meals for the night

I must say right away that the night phase of sleep is very different from the daytime, so rice and meat will not be rolled before bedtime, regardless of whether you are gaining weight or burning fat.

At night, the body eats only adipose tissue, in contrast to the daily cycle. This is what provides us with a long, long and continuous sleep. Adipose tissue in the process of sleep is oxidized most actively, and those carbohydrates that we ate for dinner provide this energy exchange. There is such a catch phrase: “Fats burn in the fire of carbohydrates.” In fact, do not regard it as the fact that carbohydrates burn fat. They do not burn fat, but provide energy to the process of oxidation of fat, which also requires an easily mobilized source of energy (carbohydrates). That’s why, during intense training, athletes often consume a small amount of carbohydrate drinks., in order to stimulate the oxidation of fat. The key word here is “small amount.” A large amount will lead to discomfort during training. And if there are a lot of carbohydrates at night, then in addition to providing the process of fat oxidation, excess carbohydrates will be deposited in the form of that very fat. So what is there for the night?

About 3-4 hours before bedtime, it is better to take ordinary food (a regular dinner containing proteins, carbohydrates and a minimum of fat), so that the break in the body’s energy supply is not too big. Moreover, for dinner should account for 25-30% of the calories of your daily diet.

Next, say, 1-2 hours before bedtime, you need to take an easily digestible protein product. It can be a protein shake (the best option), or for example, cottage cheese, which is also perfectly absorbed, as well as kefir (an excellent product, about the useful properties of which I will discuss later). This will provide the body with the necessary amino acids that will be used for muscle growth and energy metabolism. With what “extra” carbohydrates the body should not be loaded. By the time of sleep our dinner will be already digested and will give the necessary amount of carbohydrates.

Food at night

A number of bodybuilding representatives insist on the need for an additional meal, and right in the middle of the night. The main reason for the recommendation, which is unusual at first glance, is a many-hour break in nutrition, which leaves the muscles of the bodybuilder without proper nourishment. So what really happens at night? Does a night break really not allow you to move towards your goal? And is it possible to boost metabolism during a night’s sleep, which takes a person’s third of his life?

Since bodybuilding is widely accepted fractional nutrition at intervals of three to four hours, a night’s sleep, lasting about 8 hours, inevitably steals at least one full meal. In order to prevent such an obvious failure in the overall plan of an athlete’s nutrition, it is proposed to wake up late at night, immersing a portion of high-quality protein. In some cases, when athletes have obvious signs of an accelerated metabolism, protein products are suggested to be combined with a certain amount of carbohydrates and vegetable fats. In cases where there is a risk of gaining excess fat reserves, it is advised to take only pure protein, preferably of powder origin. Also, as an illustration of a “night” dish, eggs from one protein are often brought. Such statements look quite convincing, especially against the background of the arguments presented. True, the important fact that the nocturnal metabolism of a person who is in deep sleep is somewhat different from the daily counterpart, when there is a peak in its activity, is ignored. During a night’s rest, the digestive system of a healthy person works half-heartedly, which means that some of the food may not be digested to the end, and its undigested residues remain in the intestine longer, and some are absorbed into the bloodstream and can poison the body. And instead of digestion, processes of rotting food occur. Therefore, excess and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure. slightly different from the daily counterpart, when there is a peak in its activity. During a night’s rest, the digestive system of a healthy person works half-heartedly, which means that some of the food may not be digested to the end, and its undigested residues remain in the intestine longer, and some are absorbed into the bloodstream and can poison the body. And instead of digestion, processes of rotting food occur. Therefore, excessive and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure. slightly different from the daily counterpart, when there is a peak in its activity. During a night’s rest, the digestive system of a healthy person works half-heartedly, which means that some of the food may not be completely digested, and its undigested residues remain in the intestine longer, and some are absorbed into the bloodstream and can poison the body. And instead of digestion, processes of rotting food occur. Therefore, excess and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure. And instead of digestion, processes of rotting food occur. Therefore, excessive and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure. And instead of digestion, processes of rotting food occur. Therefore, excess and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure.

Remember, at the beginning of the article, foods that were most suitable for eating before bedtime were listed. Of these products, I would mention kefir. So the fact is that kefir extinguishes these putrefactive-fermentation processes. And extinguishes very well. Thus, after drinking kefir before bedtime, we extinguish all these bad processes (as a result of which, by the way, toxins are released during glucose fermentation), as well as provide the stomach with “helpers” in the form of beneficial bacteria. And finally, kefir is very easily digested and provides us with protein.

So, eating at night, you can not only poison your body, but also do not allow the body to fully relax, forcing the internal organs to work actively.

If this is still not enough for you, then I will present you with a number of factors about nightly eating.

Так, чтобы внести в ночную жизнь дополнительный прием пищи нужно для этого проснуться, причем сделать это придется насильственным образом – по будильнику. Тот, кто несколько раз за ночь просыпается подобным образом, на следующий день обычно обнаруживает у себя упадок сил, что явно свидетельствует о плохом качестве сна прошлой ночью. В таком состоянии не хватает сил даже на решение текущих обыденных задач, не то чтобы тренироваться в зале на повышенном уровне интенсивности. Организм открыто говорит, что суточные биоритма сбиты с привычного для себя ритма.

The argument is put forward that this phenomenon is temporary and only has to endure for two or three weeks and the body itself will adjust to the awakenings at the appointed time. The effect should be enhanced by the fact that after the same time a person’s stomach will get used to waking up with the owner, activating his secretory function at full capacity. But up to this point, you still have to endure the reluctance of the gastrointestinal tract to get into work, observing the consequences of night experiments and over the next day in the form of a lack of appetite and foodborne toxicosis caused by stagnation of undigested products.

Insisting on taking a night portion of the nutrients necessary for the athlete somewhere around two or three in the morning, proponents of the procedure emphasize that it is at this time that the effect achieved will have the greatest results. Due to the fact that in the interval from an hour to three in the morning, a sleeping person has an emission of the maximum concentration of anabolic hormones, and it is proposed to reinforce the favorable hormonal background with an additional intake of a sufficiently large amount of nutritious amino acids. It seems that everything converges – a high hormonal level and the presence of the necessary building material. But this is only in theory. After waking up at the set time, the work of the endocrine glands also fails, and in this case there is no hope for an increased anabolic background, but it is possible to release cortisol. A sure sign of this condition, confirmed by numerous studies, is reduced capacity the next day. In other words, waking up between the first and third hours of the night, a person inevitably deprives his body of the opportunity to ensure its own full recovery. It remains only to imagine what awaits the athlete after several weeks of such deliberate intervention in the system of endogenous hormonal regulation. Most likely, the result will be the exact opposite of what was intended. Disruption of processes will be the most likely outcome. a person inevitably takes away from his own body the ability to provide his own full recovery. It remains only to imagine what awaits the athlete after several weeks of such deliberate intervention in the system of endogenous hormonal regulation. Most likely, the result will be the exact opposite of what was intended. Disruption of processes will be the most likely outcome. a person inevitably takes away from his own body the ability to provide his own full recovery. It remains only to imagine what awaits the athlete after several weeks of such deliberate intervention in the system of endogenous hormonal regulation. Most likely, the result will be the exact opposite of what was intended. Disruption of processes will be the most likely outcome.recovery , which will not delay the impact on athletic success, also complicated by the acquisition of a digestive system disorder, accompanied by even greater deterioration in the absorption of incoming nutrients.

As can be seen from the foregoing, the contradiction of the recommendations regarding nocturnal food intake and the biological rhythms of the human body gives rise to doubt the competence of such statements. In addition, in order to use the capabilities of your body to the maximum, it is worth paying attention to a quality and timely meal before bedtime and immediately after morning awakening. Moreover, in both cases, you should take care of the rate of assimilation of the consumed products – the higher it is, the greater the guarantee that the nutrients reach their final goal and support muscle growth anabolism.

13 Apr 2021