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Articles
HOW TO BUILD MUSCLE – 6 MUSCLE GROWTH RULES
Muscle mass is what every bodybuilder strives for. But it's not an easy path, especially if you don't take any supplements or are not genetically gifted. To build muscle, you'll need discipline and dedication. Here are 6 rules for muscle growth that, if followed, should help you achieve desired results faster. 1. Eat. Eat more than 3 times a day to get enough protein, carbohydrates, and fats. Don't forget to saturate your body with amino acids and glycogen. Not consuming enough protein can lead to muscle tissue breakdown. 2. You should focus on certain exercises in your workout program, such as deadlifts, squats, and presses. This means lifting heavy weights and working as many muscle groups as possible with a small number of sets. For example, deadlifts train the entire body. 3. Overtraining is the number one factor that hinders muscle mass growth. It's best to do a short workout with heavy weights and a small number of repetitions. Don't do 30+ "pump" sets. They do not promote muscle mass growth. Don't train more than two days in a row, as your muscles and CNS (central nervous system) need time to recover. 4. Eat or drink fast carbohydrates and protein after each workout. After an intense workout, this will help raise insulin levels. 5. Every five or six weeks, take a week off or reduce your weights by 50%. This will give your body and CNS time to recover. 6. You've probably heard it a thousand times, but sleep is the second most important thing. You can eat all the protein in the world, but without 8 hours of sleep, you won't achieve full muscle growth.
THE BEST DIET MAY BE THE ONE WITHOUT IT
A ten-year study involving around 5,000 young people found that those who managed their weight best practically didn't follow any diet. Find out what helped them lose weight and what caused them to gain it. Over the past decade, a team of Finnish scientists studied and monitored the weight management habits of over 4,500 people in their 20s. They found that, on average, about a quarter of the young men and women participating in the study maintained their weight over 10 years. A significantly smaller percentage (3.8% of men, 7.5% of women) lost weight. Those who lost or maintained their weight shared two common traits: they never skipped meals and never followed a diet. Conversely, the biggest factors associated with weight gain among women were those who had two or more children, consumed high-sugar foods, skipped meals, and were dissatisfied with their lives. Young men who gained weight also skipped meals, had periods of dieting, and smoked. How to eat healthy without dieting One increasingly popular alternative to traditional dieting is the "flexible dieting" method, also known as "If It Fits Your Macros" or "IIFYM". The idea behind this approach is to eat foods that help you meet your daily nutritional goals (macros) but by consuming a much wider variety of foods, so that your body doesn't get used to it and you don't get bored eating the same thing, and so that you don't feel like you're on a diet. If eating food regularly is a challenge for you, this can help you understand what kind of personality you are. Are you a "habitual light-eater," an "insatiable eater," or a "professional grazer" (Professional grazers are people who never eat a full meal but constantly snack). The more you know which type you are, the better you can adapt to it and eat accordingly to get the calories and macronutrients you need. Get the basic facts – and some delicious recipes. The foundation of any successful nutrition plan is understanding how many calories you need to consume each day and what the ideal ratio between macronutrients (fats, proteins, and carbohydrates) is. Order a meal plan, and we'll do that for you! There are countless recipes on the internet for breakfast, lunch, dinner, and even healthy snacks or desserts, so don't be lazy and start today!
10 TIPS TO START EXERCISING AND STICK WITH IT
The beginning is always the hardest part. Many people wonder – How to start exercising? Which sport to choose? Therefore, we have prepared tips for you on how to start exercising, and also how to keep exercising. The latter factor is very important for maintaining fitness and health. If you promised that you would start exercising from tomorrow, or from the New Year – read these tips: 1. Set clear goals. Honestly answer the question: why do I want to start exercising? Creating an image of what I see myself in the future (enjoying firmer legs, vitality, lost pounds, etc.) and what emotions it evokes in me can help you understand. 2. Try several sports activities. Only then will you find an activity you enjoy that will motivate you to achieve your goals. An incorrectly chosen sport will quickly ruin your plans. After all, for example, if you are afraid of horses, you would certainly not want to ride. The choice can be determined by hobbies or set goals. If you love diving in the sea in summer – try starting to dive. If you just want a flat stomach and nothing else – focus on abdominal exercises (of which there are many and certainly not just simple and boring sit-ups). 3. Don't overdo it. If your goal is to lift 100 kg, you wouldn't start with that weight today. The same applies to all sports: the most important thing is to start with small steps. For example, start running for 20 minutes daily and gradually increase the duration as much as possible. Tasks that are too difficult not only reduce motivation but also harm your health. 4. Exercise consistently. The human body likes regularity and adapts to it. Routine makes workouts more effective. For example, decide that you will exercise on Tuesday and Thursday mornings from 7 to 8 o'clock and honestly stick to the plan. If you want to achieve your desired results faster, contact a professional in your field to create an individual exercise program. 5. Exercise with friends. They not only liven up workouts but also make sure you don't miss them. If you promised a friend to meet at 7 a.m., you won't be able to skip the workout because "I'm lazy today." And it's not fun to break an agreement altogether, thus showing a lack of determination. 6. Listen to motivational music. Appropriatemusic stimulates not only mental activity but also adrenaline. After all, when you hear the soundtrack of the movie "Rocky," you immediately want to exercise, don't you? Put some lively music on your headphones and you won't even notice how quickly the workout flies by. 7. Write down reminders. With an abundance of activities, it's really easy to just forget some tasks, so include sports activities in your work calendar. You can also use smartphone apps or a simple alarm sound to remind you of upcoming workouts. 8. Balance your diet. Exercise is essential for excellent well-being, but without proper nutrition, it will be difficult to achieve results. This does not mean that you need to start counting every calorie or eat only lettuce leaves. However, giving up semi-finished products, or increasing the amount of food beneficial to the body and eating regularly – is essential. A nutrition plan prepared by specialists will definitely accelerate your aspirations to have a flat stomach, a muscular body, gain or lose weight. 9. Allocate rewards and penalties. Why do children clean their rooms? Because mom promises that if they complete their household chores, they will be allowed, for example, to play on the computer. The same applies to those who exercise – a well-deserved bonus is a great motivation. This can be anything you like and can afford: from a delicious cake to new sports shoes. If you fail to meet your weekly plan, punish yourself. For example, don't buy that new blouse you've been dreaming of all week. If you don't trust yourself, ask friends or your partner to track your achievements and determine appropriate rewards or sanctions. 10. Remember why you started. When it seems like that's it, I can't do it anymore, it most likely signals that you have chosen the wrong load or sports activity. Or that you forgot the first point – the goals you set. Remember the ideal you created, adjust your plan, and continue exercising.
ARE YOUR "DIET HABITS" SECRETLY HARMING YOUR WEIGHT LOSS?
Which of these "Eating Habits" describes you? Find out why your progress has stalled and what to do about it. It takes much more than just knowing about healthy eating and the basics of weight loss. If you are not seeing the results you want to achieve, or at least the results you wanted to achieve, despite adhering to the regimen regularly, it may be that your "Eating Habits" are holding you back. These habits describe how you behave and what happens to you when you consume certain foods. Ignoring them, these actions can separate an incredible body from an average one. Here are six "Eating Habits" that people have and with which you will encounter, and how to deal with them on your fitness journey. 1. THE CASUAL INDULGER. This personality lives by the motto "Work hard, play harder". When starting to exercise and follow a diet during the week, the casual indulger is as straight as an arrow, their work ethic at the gym is strong and their clean eating is consistent, without any deviations. Then the weekend or special holidays come and it's like Superman was hit with Kryptonite (a mineral that weakens him). As if they had closed the book on their Monday-Friday schedule, they also say goodbye to maintaining their eating habits. For this type of person, socializing with food and drinks is the number one priority, saying "No" is impossible because they have a fear of missing out on something special, and always say "Yes" out of guilt, obligation, or social ritual (Everyone does it and so should I). Already at the football stadium entrance, they drink liberal amounts of beer, eat endless chicken wings, hotdogs, and burgers. They can't resist two-for-one Margaritas or happy hour specials, and yet life needs to be enjoyed, right? Solution: Pay attention to your surroundings and ask yourself, "Am I relaxing from true hunger or overeating, overdrinking, because it's normal in society and it pressures me?" Events you want to attend can be just as fun without getting drunk or stuffing yourself with unnecessary food. Moderation is more important than anything else for this type of person. Meet up with friends and go to all the events you want, but limit your drinking and overeating. Just remember that the strict regimen you follow for five working days and training like a Spartan cannot compensate for stuffing yourself with anything and neglecting yourself for the other 48 hours. This sport requires consistency, and relaxation should be occasional and moderate, especially for this type of person. 2. THE INSATIABLE EATER. This personality's motto: "I see food, I eat it." As the name suggests, this type of person has an insatiable appetite. Unfortunately, this indicates that he or she has little self-control when it comes to portion sizes, which can be maddening. This type of person can train like a beast, but such exercising is often seen as a reason to eat more unhealthy food. Solution: The insatiable eater needs to learn from the Okinawans and practice the "hara hachi bu" philosophy, which roughly translates to, "Eat until 80 percent full." Practice by writing down everything you eat in a notebook or by filling everything out in a phone app (of which there are many nowadays), this will help you analyze what and how much you eat. Practice eating slowly and pausing between each bite to truly enjoy the food, its taste. Patience while eating is very significant, as our brains do not immediately understand and "register" that the stomach is already full, and this can very easily lead to overeating. 3. THE PROFESSIONAL GRAZER. Instead of eating balanced and normal portions and risking eating a bit more than you need in one sitting, this type of person simply eats small portions, but all day long: a handful of nuts here, one or a few candies there, and who can resist mom's homemade cookies? This type of person eats out of boredom, curiosity, nervousness, or because food is easily accessible. This type of person does not aim for a perfect body, as they constantly fail and fail because they do not understand that all calories add up, no matter what the portions or quantities are. Usually, they eat much more than they should and don't even realize it. They are disappointed when they don't see results, because after all, their portion size is so small! And they don't even notice that they snack 12 times a day. Solution: The number one priority for this type of person is to understand that all calories add up, regardless of portions or quantities, everything counts. To get rid of such behavior, track your food intake for at least a couple of days, so you can understand the problems you are experiencing and that you need to change. A few more tips we would recommend practicing: Eat fewer snacks, choose larger and more filling portions, double-check your fiber intake, this food slows down digestion and promotes satiety! Fiber-rich foods include whole grains, fruits, and vegetables. Ask yourself "Why am I snacking? Is it because I'm nervous, anxious, or just bored?" And finally, consider your hydration status. If you don't drink enough water, it greatly affects how hungry you feel, when in reality you're just dehydrated. 4. THE EMOTIONAL EATER. Had a bad day at work? Was school tragic? Are other significant things stressing you out? Or are upcoming tasks or events making you anxious? No matter the case, it's time to eat. Well, at least for this type of person. Stressful disturbances for this type of person are usually quelled with food, usually food high in trans fats (fast food) or full of sugar. While this type of person exercises consistently, their results do not reflect or align with how hard they train. This type of person is driven by emotion, they brag to everyone about achieving minimal results, then abandon everything due to a problem and later suffer from social pressure, and then they deeply regret and blame themselves for it. Solution: The biggest weapon for this type of person is awareness. Just because life seems out of control in one area doesn't mean you have to let it affect other aspects. Before you start devouring everything, ask yourself "Why" three times before deciding to do so. Most often you will realize that you are not hungry – it's boredom and you need to get out of your comfort zone, out of stressful situations, because you will only feel short-term pleasure and that will solve nothing, it will only disappoint you even more, because you will have another problem. Change your mindset about food and stress. It is very important for you to seek healthier alternatives to food for stress relief. These alternatives could be not just food, but going for a walk, deep breathing, going to a workout, reading, or simply talking to a friend. Another measure is to ensure that you don't have snacks at hand, so that you don't have the problem you faced before. Out of sight, out of mind! 5. 24/7 LUNCH. Seven days a week, this person has lunch at different restaurants. This person lacks culinary skills. Usually, this type of person is not interested in learning them at all. They usually use the excuse "too busy" to cook and prepare food. So they rely on takeout and restaurant-prepared food. Hey, we'd all love to enjoy restaurant food whenever we want, but constantly eating such food is dangerous. This type cannot control the portions prepared by the restaurant. They simply cannot know what and how much oil is used, what ingredients are used in their food and where they come from. Of course, it looks like a plate of chicken breast and rice, but the chicken was probably cooked with a considerable amount of oil and the rice prepared with butter and other ingredients not used when cooking at home. So, when it was expected to consume about 500-600 calories, it could eventually turn out to be 1000 or even more. Solution: You don't have to be the best chef or cook world-class food, but you should be able to prepare a few simple, quick meals that will help you throughout the workday. Look for frozen vegetables that you only need to throw into boiling water and season your porridges, because food should be tasty! Cook everything at once, this will save you time. When eating at home, you will know exactly how much and what you consume and avoid the macro element guessing game. For busy individuals, we suggest practicing eating the same meals – eating 2-3 of the same dishes per week – to simplify the food planning and preparation process. This is why most healthy eating experts suggest cooking food once or twice a week, to avoid guessing what, how, and how much to cook each day. An example of a consistent meal is simple: Your diet should consist of meat, grains, and vegetables. If you are losing weight – eat more vegetables (You can consume a lot of them, and they have few calories, plus they help digest food better as they are rich in fiber), if you are gaining weight – eat more grains. 6. THE "MULTITASKER" While working, writing, driving, or watching a series, these people mindlessly munch, as their attention is directed elsewhere. Popcorn, sweets, and a good movie, anyone? Multitaskers are hardworking at the gym but don't see results because they tend to overlook what they eat. They simply lack a balanced diet. Solution: Stop multitasking. Seriously. Multitasking is great in some areas, but not in this activity. Besides, only about 2% of people can truly multitask, so you're probably not one of them. Invest in a calendar that will help you organize your schedule. Arrange it so that you can calmly eat your food relaxed, instead of eating in a hurry, completely unsure of what, say, while talking on the phone or while working at your job or browsing the internet. In reality, just sit down separately from everything at a table and concentrate only on the one thing you are doing. Doing one activity at a time prevents you from getting distracted and munching on "hidden calories" (which you don't count at all). Moreover, you can become more productive and efficient by giving your full attention to one task you are performing. So now that you've learned about all six eating types, tell us: Which of these six types is causing the most harm and biggest problems on your fitness journey? And what do you plan to do about it? Write to us and we guarantee we will help you find a solution and give you a concrete answer on what to do!
4 HIGH-PROTEIN SNACKS FOR YOUR SUMMER ROAD TRIPS
4 HIGH-PROTEIN SNACKS FOR YOUR SUMMER TRIPS The best part of any summer trip is the feeling of freedom – the freedom to go where you want, do what you want, and eat what you want. Wait. The last part of that sentence is key. If you're putting in effort at the gym and working hard towards your goals, it's important to maintain your nutrition – even during a relaxing trip. A little forward planning and preparation will ensure you have healthy, high-protein snacks on hand for the road. 1. PEANUT BUTTER BANANA "SUSHI" Anyone can make sandwiches, put them in a box, and call it travel food. But eating while driving on complex, fast highways can be dangerous and difficult. But we have a quick and easy suggestion for you: Wrap peanut butter with a banana slice in a whole-grain tortilla, like sushi. The result is simply excellent – bite-sized pieces help avoid driving and mess problems. You can easily pick them up without distracting from driving. 2. BACON AND APPLE EGG MUFFINS If you haven't tried making muffins with scrambled eggs yet, you've waited too long. These little wonders consist of scrambled eggs mixed with other ingredients and then baked in a muffin tin to create convenient, high-protein snacks. This recipe, created by Cate Ritter, Functional Diagnostic Nutrition Practitioner and owner of "Cate's Nutrition Kitchen", couldn't be tastier. You get the best snack – a combination of tastes (sweet, savory, and salty) all in one. 3. PROTEIN PEANUT BUTTER BALLS. What you really want is sweets, the crispy taste of a protein bar, but there's no need to spend 2-3 euros on one at a convenience store. This recipe for protein balls from Detric Smith, powerlifting coach, exercise physiologist, and owner of "Results Performance Training", is delicious down to the last bite, requires no baking or long preparation. Plus, it's a mixed and balanced (protein, carbohydrate, and fat mixture that will help keep your energy stable. 4. CREAMY TUNA DIP Another favorite high-protein snack from Detric Smith offers an alternative to your typical tuna salad, and it's much more appealing than eating tuna straight from the can with a spoon. "Instead of using traditional mayonnaise, I use fat-free cream cheese. It adds a unique flavor and more protein without unnecessary fat," says Smith. The trick, of course, is storage – this recipe requires refrigeration. Prepare it and keep it in the fridge until you leave, then transfer it to a cooler, and the problem is solved. When you're hungry, use this dish as a dip for your favorite crackers. It's also delicious with rice cakes.
WEIGHT LOSS: SECRETS TO STAYING FULL FOR A LONG TIME
What do you think will keep you feeling fuller for longer: fries or popcorn? In this article, you will discover which foods provide long-lasting satiety without overeating. Losing weight seems simple: eat less, move more. However, we all know what happens when we start reducing calories. We immediately feel hungry and feel like we could eat a horse. And the hungrier you are, the more likely you are to overeat and choose unhealthy foods, which will negatively impact your weight loss journey. The simplest way not to be hungry is to eat. Logical. However, not all foods are created equal. Some foods will fill your stomach more effectively, sending signals to your brain that you are full. Others, like candy, will make you reach for a second, third, and fourth piece until you suddenly realize the bag is empty. And you'll still feel hungry. Some people recommend filling your stomach with high-volume, low-calorie meals, such as soup, salads, and lean proteins. There's a way to predict which foods will keep you feeling fuller for longer without exceeding your calorie limit! The Fullness Factor A little over 20 years ago, a group of scientists developed a satiety index, which compiled a list of foods rated by how well they maintained a feeling of fullness over a two-hour period. Scientists gave several groups of people different 240-calorie portions of specific foods. After eating, participants in the study rated their hunger every fifteen minutes for two hours. Participants were allowed to snack, depending on how they felt and their hunger levels.[1] Scientists found that some foods, such as butter croissants, provided half the satiety of white bread, while potatoes provided three times more satiety! Two factors that help determine a food's satiety index are its fiber and protein content, as well as water. Beans and lentils, which are rich in fiber, scored highly. So did potatoes, whole grain bread, and oats. Foods with a high water content will quickly leave your stomach, making you feel hungry. After eating soup or salad, you'll be looking for a snack an hour later. A lean protein source (like chicken or fish) with vegetables is a much better option. Such a meal will delay hunger without exceeding your calorie intake. Still don't know what to eat? Here are five foods that will help maintain a feeling of fullness. 1. EGGS Start your day with two eggs for breakfast. A study conducted by the American College Journal of Nutrition found that women who included two eggs in their breakfast had a significantly greater feeling of fullness throughout the day and consumed significantly less food at lunch than those who chose something sweet for breakfast.[2] Women whose diet included eggs consumed significantly fewer calories over a 36-hour period than others. 2. AVOCADO Add new flavor to your meal by slicing avocado. Adding just half an avocado to your meal will make you feel much fuller, and hunger may not appear for up to 5 hours.[3] 3. CHILI PEPPERS This might surprise you. Not only will a pinch of spice speed up your metabolism, but capsaicin, a substance found in chili peppers, helps control your appetite. A study in the International Journal of Obesity showed that adults who included a teaspoon of chili peppers in their diet consumed significantly fewer calories and chose less fatty foods.[4] 4. OATMEAL Warm oatmeal in the morning is a great breakfast option for staying full throughout the day. Oats have more fiber and protein than dry cereals. A study conducted in 2013 showed that healthy people who ate 250 calories of oats with milk had better appetite control and a greater feeling of fullness than those who ate the same number of calories from dry cereals.[5] 5. DARK CHOCOLATE If, like me, you crave something sweet in the morning/afternoon/evening, reach for dark chocolate instead of milk chocolate. Researchers at the University of Copenhagen in Denmark found that dark chocolate can reduce cravings for sweets for up to 5 hours.[6] Weight, L. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675-690. Vander Wal, J. S., Marth, J. M., Khosla, P., Jen, K. C., & Dhurandhar, N. V. (2005). Short-term effect of eggs on satiety in overweight and obese subjects. Journal of the American College of Nutrition, 24(6), 510-515. Wien, M., Haddad, E., Oda, K., & Sabaté, J. (2013). A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutrition Journal, 12(1), 155. Westerterp-Plantenga, M. S., Smeets, A., & Lejeune, M. P. G. (2005). Sensory and gastrointestinal satiety effects of capsaicin on food intake. International Journal of Obesity, 29(6), 682-688. Rebello, C. J., Johnson, W. D., Martin, C. K., Xie, W., O'Shea, M., Kurilich, A., ... & Greenway, F. L. (2013). Acute effect of oatmeal on subjective measures of appetite and satiety compared to a ready-to-eat breakfast cereal: a randomized crossover trial. Journal of the American College of Nutrition, 32(4), 272-279. Sørensen, L. B., & Astrup, A. (2011). Eating dark and milk chocolate: a randomized crossover study of effects on appetite and energy intake. Nutrition & Diabetes, 1(12), e21.
YOUR NEW FAVORITE BEDTIME PROTEIN RECIPE!
To improve your sleep, we offer a very tasty recipe that your body will surely thank you for! Delicious Peanut Butter Pudding Mmm... Ingredients Peanut butter 2 tbsp Whey protein (flavour of choice) 1 scoop Casein protein (flavour of choice) 1/2 scoop A splash of water Instructions 1. Put peanut butter in a bowl and microwave for 20-25 seconds. 2. Add protein and casein powder to the same bowl. 3. Add a splash of water and mix well. 4. Mix until a homogeneous mass is formed. 5. Enjoy. For garnish, you can add sliced bananas, fresh fruit, or pecans. Recipe nutritional value per 1 serving: Serving size: 1 bowl Calories 391, Fat 19g, Carbohydrates 11g, Protein 44g.
PRE-WORKOUTS. HOW TO CHOOSE THE RIGHT ONE?
NO Stimulators (Nitric Oxide Stimulators) - Excellent pre-workout products that can take your training to the next level. However, poor quality ones can only waste our time and money. We will tell you the difference and give you tips on how to choose the right one. Pre-workout supplements are one of the best-selling and fastest-growing categories in the supplement market today. It's amazing how nutrients consumed within the critical one-hour window before a workout can influence the body and workout effectiveness. Good pre-workout NO stimulators can increase strength, endurance, focus, and muscle pump. There are countless of them, but how do you choose one? To help you find the right NO stimulator, we will provide information that will save you money on supplements that are not worth it. STRENGTH AND POWER ENHANCERS Too many pre-workout supplements are based on stimulants, and as a result, they do not deliver real nutrients to muscle fibers. Make sure that your pre-workout supplement contains at least a few of these ingredients, all of which are clinically suggested to increase muscle strength. BETAINE Also known as Trimethylglycine, this modified amino acid usually comes from beets. Scientific studies have shown that betaine helps increase strength and power by up to 25%. BETA-ALANINE This amino acid forms the dipeptide (double amino acid protein) carnosine, which helps muscles contract more strongly. Studies show that taking beta-alanine before a workout promotes muscle strength and power. This substance can also improve muscle endurance. One way to tell if your supplement has enough beta-alanine is if your skin, especially around the lips, starts to tingle or itch. Only products containing time-tested beta-alanine will not cause this sensation. This tingling is a sign of non-standard beta-alanine. CREATINE You're probably surprised that we didn't put creatine at the top of the strength and power enhancers list. While you definitely want to make sure you're taking some form of creatine before your workout, the reason we put creatine after beta-alanine is that many guys tend to take creatine as a separate supplement. If that's not you, then make sure your chosen pre-workout product contains at least one creatine form. As already proven, it is one of the most effective strength-boosting products on the market. ENERGY BOOSTERS This category does not include stimulants. Although caffeine can increase muscle endurance, the body needs real nutrients to truly increase endurance without additional central nervous system stimulation. Make sure your pre-workout supplement contains at least two of the substances listed below. TYROSINE This amino acid has supporting evidence that it helps increase energy without any nervous side effects. Scientific studies also show that this substance can increase endurance and help concentration. The body uses it as a precursor to produce several important hormones and neurotransmitters, such as epinephrine (adrenaline) and dopamine. TAURINE Studies show that taurine can help increase muscle endurance by up to 50%. One way taurine can enhance endurance is by helping the heart pump more blood to the muscles, according to a study conducted in Germany. And we're not just talking about endurance that you associate with cardio. A separate study found that subjects who consumed drinks containing taurine before a workout could perform more repetitions with a barbell than when they consumed a placebo. If your pre-workout supplement does not contain taurine, make sure it includes other energy boosters. RHODIOLA ROSEA This plant helps stimulate adaptogens as it increases the body's resistance to various stressors. It can help support the activity of crucial hormones such as testosterone, growth hormone (GH), insulin-like growth factor-1 (IGF-1), dopamine, and thyroid hormones. Additionally, this plant extract can help control healthy levels of the catabolic hormone cortisol. SCHISANDRA CHINENSIS The native Chinese vine berry has been used for centuries in traditional Chinese medicine. It can support muscle endurance, as well as aid brain function and even help keep cortisol levels low. B GROUP VITAMINS Vitamins B6 and B12 are very important for energy production. If you take a separate B vitamin complex, it is not very important that your pre-workout product contains these vitamins. STIMULANTS Most guys want a pre-workout product full of stimulants that will make their heads go crazy... Don't be like that. First, make sure that the supplement you choose has at least some real strength and energy-boosting nutrients, and then you can look for stimulants in the composition. CAFFEINE Not only is it the most popular supplement in the world that provides a boost during a workout after a long day at work, but caffeine also promotes muscle strength and endurance. It has also been found that caffeine reduces muscle pain during training, meaning you can train pain-free. For a better effect, look for caffeine in tablets or capsules (anhydrous). Caffeine from guarana, coffee, or green tea is good, but many believe that this form is less effective than anhydrous caffeine, which has been shown in clinical trials to increase effectiveness. MATE The leaves of this powerful plant contain unique xanthine alkaloids such as theobromine, theophylline, and caffeine, which work together to help boost you before a workout, increase strength and endurance, and help clear your mind. Many claim that the effect they get from mate is longer-lasting without additional nervous side effects. MUSCLE BUILDING INGREDIENTS Certain ingredients consumed before a workout can help you support muscle mass growth. Of course, creatine will highlight your muscles due to water retention, but it will also increase strength. Its benefits will come indirectly from increased strength, and directly from faster recovery, which is why you would want to take creatine after a workout as well. This section covers substances that can actually promote muscle hypertrophy during a workout. BRANCHED-CHAIN AMINO ACIDS (BCAA) BCAA (leucine, isoleucine, valine) are the most important amino acids responsible for muscle growth. They also reduce fatigue and are used in muscles as a fuel source. Some pre-workout products may be limited to leucine, which is sufficient, as it is the most essential amino acid from BCAAs due to its greatest influence on muscle protein synthesis. GLUTAMINE During intense training, muscles can deplete glutamine, which in turn can harm muscle growth, as well as immune system function, making you more prone to colds and illnesses. Glutamine can also increase growth hormone levels and even alleviate acidity, reduce fatigue, and maintain intensity. One of the main reasons is that glutamine promotes muscle growth during training by maintaining high leucine levels in muscle fibers, however, if you are getting enough leucine, then glutamine in a pre-workout product is not essential, although it can be beneficial. CARNITINE We also mentioned this diverse amino acid as a compound that is also a muscle builder, as many of carnitine's benefits lead to muscle growth. For example, it has been found that carnitine increases blood flow to working muscles and helps with recovery. It has also been shown to support androgen receptors in muscle cells, to which testosterone binds and initiates growth. NITRIC OXIDE BOOSTERS (FOR MUSCLE PUMP) Aside from stimulants, most guys also look for a pre-workout product that promotes nitric oxide (NO) enhancement. These are the two categories, NO boosters and stimulants, that keep the pre-workout supplement market alive today. A good muscle pump not only helps you look impressive in the gym but also promotes long-term muscle growth. CITRULLINE The body converts citrulline into arginine, which is then converted into NO. So why should we look for citrulline in a product instead of arginine? Because when we consume arginine, some of it is used up by intestinal cells. This can reduce the amount that reaches your bloodstream. When we digest citrulline, it actually increases arginine concentration in the blood and nitric oxide better than arginine alone. ARGININE As mentioned above, this is an amino acid that is easily converted in the body into nitric oxide. But since L-arginine can be poorly absorbed, you need to look for a product with other forms of arginine, such as arginine AKG, arginine hydrochloride, or arginine ketoisocaproate, to help increase NO levels. GPLC A special form of carnitine known as Glycine Propionyl-L-Carnitine (GPLC) is a patented compound that combines the amino acid glycine with a modified form of carnitine called propionyl-L-carnitine. This formula helps increase carnitine absorption in muscle tissues. One study showed that trained male weightlifters who took GPLC for four weeks had 30% higher NO levels than when they took a placebo. PYCNOGENOL This flavonoid from French maritime pine is a powerful antioxidant. One way they can increase NO levels is by eliminating free radicals that break down NO. Studies show that pycnogenol also promotes NO levels by increasing nitric oxide synthase activity, thereby allowing more arginine to be converted to NO. NITRATES Nitrates are converted into nitrites by bacteria living on the tongue. When digested, nitrite can easily be converted into nitric oxide in the body. Nitrates are commonly found in vegetables, with beets having the most. Some companies also add nitrates to supplements, such as amino acids or creatine. Regardless of how they are presented, nitrates are powerful NO boosters. GLYCEROL Glycerol is typically composed of triglycerides, which are the main fats in our diet. Although it is not an NO booster, it can also increase muscle pump because it has strong osmotic properties, meaning it accumulates a lot of fluid in blood vessels, which increases muscle pump. Glycerol can also help prevent dehydration and maintain proper body temperature. Although glycerol is far from being such an important ingredient in your pre-workout product, indirect studies show that a product with a good dose of glycerol can maintain muscle pump for longer. BRAIN FUNCTION ENHANCERS When you train, it is essentially an athlete's fight against himself and against weights. Like any athlete, you need to focus very strongly. Not only can this improve your training effectiveness in the gym, but it also affects the connection between your thoughts and muscles. Studies show that it actually even affects muscle mass growth. Below is a list of several very effective brain function enhancers that are commonly used in pre-workout products. CHOLINE This is an important nutrient that can help increase muscle strength and brain function due to choline being very important in the formation of the neurotransmitter acetylcholine. By providing your nervous system with more acetylcholine, you can improve stronger muscle contractions for longer. DMAE Dimethylaminoethanol (DMAE) began to be marketed in the 1950s to improve learning and memory in individuals with attention disorders. DMAE increases choline levels in the brain better than taking choline itself, as DMAE inhibits the breakdown of choline, which should lead to higher acetylcholine levels, and thus improves mental functions, mood, and even increases muscle strength. HUPERZINE This extract, derived from moss, protects acetylcholine from breakdown in the brain, maintains a sharper mind, and improves mood and attention. FAT BURNERS Even if your goal is not to get rid of fat, fat-burning ingredients in your pre-workout product can help maintain lean muscle mass growth, and also encourage the body to use your accumulated fat layer for fuel, thus giving you more energy during your workout. GREEN TEA EXTRACT Some pre-workout products include green tea extract because it provides many beneficial properties for our body and can also contribute to a more effective workout. The active ingredient in green tea is a catechin called epigallocatechin gallate (EGCG), which increases fat burning by inhibiting an enzyme that normally breaks down norepinephrine. This leads to higher epinephrine levels, which promote faster fat burning and provide a mild stimulating effect. SYNEPHRINE Structurally similar to epinephrine. Synephrine works by increasing the fat-burning process and is one of the active components found in the bitter orange plant (Citrus aurantium). Article translated from: http://www.bodybuilding.com/fun/does-your-pre-workout-supplement-suck.html
10 BEST FOODS FOR BUILDING MUSCLE MASS
1. Chicken Probably all athletes have long known that if you want to gain a certain amount of muscle mass, one of the main products that helps you do it is CHICKEN. Perhaps that is why this meat is one of the most popular among professional athletes.Chicken contains quite a lot of protein, so it is considered to be quite healthy. 2. Salmon In second place is SALMON – a perfect source of protein and omega-3 fatty acids. This double punch will help you build your dream muscles. Salmon can also speed up your metabolism, which, in turn, will help you reach your goal faster. 3. Lamb LAMB – here is another excellent source of protein with approximately 23 grams of protein per 85-gram serving. This meat stands out because it not only has a lot of protein but also heme iron, which helps increase red blood cell production and energy levels. 4. Kangaroo Okay, let's admit, not everyone may have the opportunity to taste this goodness (depending on where you live), but as soon as you get the chance, you really must try kangaroo meat, because it is not only a huge source of protein but also meat with an extremely low fat content. 5. Nuts Nuts provide a good "injection" of protein and healthy fats. They are rich in vitamin E, which is especially healthy and beneficial for muscles. It is worth noting that NUTS are a powerful antioxidant, fighting free radicals and helping the body recover after a workout. So always try to keep this healthy snack on hand. 6. Cottage Cheese Another one of the best products for muscle growth is COTTAGE CHEESE. Just 100 grams of cottage cheese will give you 18 grams of valuable protein. In addition, it is valuable because it contains both "fast" and "slow" proteins. Due to this property, it is an excellent option for dinner, which will provide your muscles with the necessary proteins even while you sleep. 7. Turkey TURKEY – one of the underrated products for muscle growth. It's simply a fantastic source of protein, containing 11 vitamins and minerals. It also contains selenium, which, according to some scientists, can fight certain forms of cancer. 8. Sweet Potato Do you know that carbohydrates are the main nutritional medium for your body? Like proteins, they also promote muscle growth. Sweet potatoes are one of the best options to replenish "fuel" reserves so that muscles have materials to grow. In addition, sweet potatoes are rich in vitamins and minerals, abundant in dietary fiber, and besides all this, eating sweet potatoes will keep you feeling full longer and maintain a normal blood glucose level. It is worth noting that the sweet potato is considered one of the most beneficial vegetables in the world and is among the top ten due to its abundance of accumulated nutrients. 9. Spinach Scientists at Rutgers University found in 2008 that phytoecdysteroids in spinach can accelerate muscle growth by as much as 20%! However, to achieve the mentioned effect, you would have to eat ~2 kg of spinach per day. 10. Oats Everyone knows that oats are an indispensable component of a healthy diet. Healthy oat grains contain carbohydrates, fiber, protein, minerals, and vitamins. In addition, the carbohydrates they contain are "slow," meaning you stay full longer and blood glucose levels are more stable.
4 NEW RECIPES WITH WHEY PROTEIN TO SWEETEN YOUR DAY
Tired of mixing and drinking whey protein with water?Be more creative! 4 new healthy protein recipes created just for you! So let's start sweetening and improving your days! 1. Maple Syrup and Coffee Shake Ingredients:2 teaspoons maple syrup,1/2 cup frozen yogurt,200-300ml prepared cold coffee,1 scoop whey protein(vanilla would be best),1 teaspoon almond butter,1/4 teaspoon sea salt,2 egg whites,2 teaspoons fat-free whipped cream,Cold ice cubes. Nutritional value per 1 serving: Calories 460kcal,Fat 16g,Carbohydrates 49g,Protein 33g. 2. Protein Mug Cake Ingredients:1/4 teaspoon baking powder,2 egg whites,1 scoop whey protein,1 teaspoon Greek yogurt,1 teaspoon nut butter,1 teaspoon calorie-free maple syrup. Nutritional value per 1 serving: Calories 246,Fat 10g,Carbohydrates 4g,Protein 35g. 3. Protein Pancakes with Chocolate Peanut Butter Ingredients:1/4 teaspoon baking powder,2 egg whites,1 scoop whey protein,1/4 teaspoon cinnamon,1/4 teaspoon coconut flakes,1 teaspoon calorie-free maple syrup,1 teaspoon Greek yogurt,1/3 cup oats,1 chocolate peanut butter bar. Use as little fat as possible for cooking, choose cooking spray. Nutritional value for 3-4 pancakes: Calories 283,Fat 9g,Carbohydrates 24g,Protein 28g. 4. Crunchy Rice Cereal Breakfast Ingredients: 1/2 cup oats,1 scoop whey protein (vanilla would be best),1 teaspoon almond butter,1/4 teaspoon cinnamon,1/4 teaspoon black/white coconut flakes,3/4 cup of your favorite crunchy breakfast cereal (muesli would be best). Nutritional value per 1 bowl: Calories 778,Fat 20g,Carbohydrates 48g,Protein 39g. ENJOY! Translated into Lithuanian from: http://www.bodybuilding.com/content/4-new-whey-treats-to-sweeten-your-day.html
OMEGA-3 BENEFITS FOR YOUR BODY
Omega-3 fatty acids are known as a vital element for the human body. In this article, we will tell you about the benefits of these acids for your body and why it is important to include this supplement in your daily supplement regimen. What is Omega-3? Omega-3 are essential fatty acids. These fatty acids are not produced by the body itself, so they must be obtained from food or supplements. They are also divided into three types: Alpha-linolenic acid (ALA); Eicosapentaenoic acid (EPA); Docosahexaenoic acid (DHA). ALA is mainly found in various seeds, seed oils, and vegetables. But the two main fatty acids are EPA and DHA, which are mainly found in meat, fish, and supplements. The human body can absorb EPA and DHA from ALA, but this process occurs to a small extent. This means that the two main fatty acids will not be fully absorbed from seeds, seed oils, or vegetables. For this reason, it is better to concentrate on products such as meat, fish, or fish oil supplements to fully absorb and process these important fatty acids. Benefits of Omega 3 This fatty acid has been extensively researched by scientists, and we will share 4 main reasons why you should include Omega-3 in your daily supplement regimen. Helps maintain healthy blood triglyceride levels Triglycerides are an energy source rich in fatty acids and fat-soluble vitamins. An increase in triglycerides in the blood can damage blood vessels and lead to diseases such as high blood pressure, cerebral strokes, heart attacks, non-healing leg ulcers, etc. However, a properly consumed amount of omega-3 fatty acids can help maintain healthy blood triglyceride levels and thus help your body protect blood vessels and help prevent all other previously listed diseases. Also, consuming these acids can help you maintain healthy blood glucose and cholesterol levels. Helps with dieting Nobody likes to diet by starving. Consuming Omega-3 fatty acids can make the dieting process easier for you. Scientific studies have shown that athletes who consume more than 1,300mg of omega-3 fatty acids per day do not feel excessive hunger and have more energy during a diet. Helps burn fat Omega-3 not only helps with dieting and thus burning fat, but also helps to get a better training effect. The "American Journal of Clinical Nutrition" conducted a study in which subjects were divided into 4 groups according to the combinations provided: Group 1 consumed only sunflower oil (omega-6) Group 2 consumed sunflower oil and trained Group 3 consumed only omega-3 Group 4 consumed omega-3 and trained The results showed that the group of athletes who consumed omega-3 fatty acids and also trained (Group 4) lost the most fat compared to other study groups. Also, this group of athletes improved their blood cholesterol levels. Thus, consuming omega-3 will help you train effectively and see better results for your body and well-being. Improves cognitive functions It is scientifically proven that omega-3 fatty acids improve human cognitive functions. Studies have shown that daily consumption of these fatty acids helped people improve brain activity, concentration, and general psychological well-being during the day. In other words, consuming omega-3 acids will help you train and work not only harder, but also smarter! Omega-3 supplements: how to choose and how much to consume? Of course, you can consume the required amount of Omega-3 fatty acids by calculating the EPA and DHA content in each product you eat, but the easiest and simplest way to consume and most easily absorb these fatty acids is by using supplements. Most omega-3 supplements contain 1-4 grams (1,000-4,000mg) of fatty acids per serving. To ensure the body receives a full dose of essential omega-3 fatty acids, it is recommended to consume at least 1.5 to 3 grams (1,500-3,000mg) of EPA and DHA. Instead of simply consuming the portion indicated on the supplement package, it is recommended to carefully examine the product's composition and then consume an amount that provides 1.5 to 3 grams of EPA and DHA per day, every day. By focusing not only on total omega-3 but also on EPA and DHA content, you will ensure all the benefits mentioned in this article for your body. Translated into Lithuanian from: http://www.bodybuilding.com/content/your-guide-to-omega-3-fatty-acids.html
TOP 5 VITAMINS FOR MUSCLE GROWTH AND RECOVERY
Vitamins for athletes and their impact on your results. How can a vitamin deficiency affect your gym performance? You'll find out in this article! As you drive home from the gym, muscle growth and recovery are already happening at the cellular level. Cell synthesis and tissue repair depend on a variety of vitamins and minerals. While these vitamins can usually be found and obtained from a balanced diet, lifters often experience deficiencies in certain vitamins that can hinder their muscle growth and recovery. Learn how certain vitamins can affect and improve your gym results. 1. Vitamin A It turns out that Vitamin A is one of the forgotten vitamins. It is well-known for its positive effects on eye health, but many of its other benefits are often ignored. For athletes and bodybuilders, Vitamin A is beneficial because it helps support protein synthesis, a process that is very important for muscle mass growth. Vitamin A levels decrease when protein synthesis increases. If its role in muscle mass growth and repair is insufficient, Vitamin A also has a direct effect on testosterone - the most important muscle-building hormone in our body. In one study, 102 boys with delayed puberty were given additional Vitamin A and iron. The study results showed that their bodies began to produce a similar amount of testosterone as the group that used synthetic testosterone. This showed that a Vitamin A deficiency can have a significant impact on healthy testosterone production, in men of any age. Finally, Vitamin A plays an important role in helping to strengthen muscles, promotes bone development, and stimulates the maturation of young cells more quickly. 2. Vitamin D Vitamin D is probably one of the most important vitamins when it comes to muscle growth and recovery. Vitamin D is unique in that the body has contact with direct sunlight, which stimulates its production. We all know that Vitamin D is important for preventing diseases, but most people are deficient in it. But how can Vitamin D affect muscle mass growth and recovery? Vitamin D is the most important of all vitamins when it comes to testosterone production! Several scientific studies have proven that Vitamin D can even increase explosive power when training according to a strength training program compared to participants who received a placebo. Vitamin D plays an important role in protein synthesis, which is partly a consequence of testosterone production. In fact, a study on men with low testosterone found that supplementation with Vitamin D increased testosterone production by 20%. In addition to its effects on testosterone and muscle mass growth, Vitamin D can strengthen bones. Vitamin D works together with calcium and magnesium, which are essential minerals for bone development. 3. Vitamin C Vitamin C is one of the most well-known vitamins on the planet. We've all had colds and always received advice like, "Make sure you increase your Vitamin C intake!" But what are its benefits for muscle mass growth and recovery? Well, first of all, Vitamin C is a powerful antioxidant that protects muscle cells from the harmful effects of free radicals. In addition, it acts as an aid in the formation of testosterone and other anabolic hormones. The benefits for muscles don't end there! Vitamin C also helps form collagen. This is the main component of connective tissue. Vitamin C becomes an essential element in helping to protect against bone and muscle injuries. By strengthening collagen, joints are more able to withstand heavy weights with a lower chance of injury. In one study, researchers at the University of North Carolina found that Vitamin C supplements, before and after workouts, reduced muscle soreness and prevented glutathione oxidation, indicating that it is a very powerful antioxidant. It is very important to pay attention to this, because delayed muscle soreness is not the most pleasant, and Vitamin C reduces it by working as an antioxidant in the cells. 4. Vitamin E Vitamin E has a lot of practical evidence. Many people know it as a suppressor of stretch marks and skin problems, but few know what other properties this vitamin possesses! Good news for athletes and bodybuilders! Vitamin E is also a very powerful antioxidant that works to protect the integrity of cells in the body. Exercise and intense training produce free radicals in our bodies, which are toxic products for our cells. As these free radicals accumulate, the body becomes toxic, which leads to impaired bodily functions, muscle growth, recovery, and immune health. Vitamin E helps protect the body from these free radicals and remove them. The end result is reduced muscle damage and suppression of oxidative stress. 5. B vitamins (B6, folic acid, and B12) Vitamin B6, folic acid, and B12 are undoubtedly the most important B vitamins when it comes to muscle mass growth and recovery! Both vitamins B6 and B12 play a direct role in protein metabolism. In fact, studies have shown that the higher the protein intake, the more Vitamin B6 is required to support the metabolism of increased protein intake. Another interesting fact is that Vitamin B6 is needed to help better absorb Vitamin B12. Together, these B vitamins are very important for the production of red blood cells and immune system cells, both of which are invaluable for muscle growth and recovery. Considering folic acid (Vitamin B9) along with vitamins B6 and B12 can reduce homocysteine levels in the blood and improve nitric oxide production and endothelial function. The end result is better blood circulation and nutrient delivery to working muscles! Link to the original article: https://www.muscleandstrength.com/articles/5-most-important-vitamins-for-muscle-growth-recovery
