12 best amino acids | Top supplements for athletes

12 best amino acids | Top supplements for athletes

Amino acids molecules that are not chemically bound to others are called free amino acids. Their main advantage is the lack of energy-intensive splitting process. Once in the stomach, they are not subjected to digestion, but immediately enter the blood, that is, instantly absorbed. Choosing the right drug is not a simple matter. Beginners and at all difficult to determine the variety of brands represented. The article tells about the main characteristics that should be considered when buying, as well as give a rating review.

After a thorough analysis of user reviews and expert opinions, shoulders-broad.com experts prepared a rating of the 12 best amino acids.

What to look for when choosing an amino acid

  • Personal needs. Proceed from the task for which you need an amino acid. If you need a product for muscle recovery and accelerating growth, then pay attention to amino acid complexes and mixtures. If it is necessary to increase the concentration of any specific substances in the body, then stop the selection on the selected amino acids or start taking these drugs with an additional complex.
  • The form. It should be remembered that hydrolyzed amino acids contain many elements in the chain. For the assimilation process, the chemical bonds that exist between them must be destroyed. Such amino acids are assimilated much slower than free ones.
  • Form release. Manufacturers produce amino acids of different forms. Capsules have a gelatinous shell. Due to this, preparations have stability and rapid digestibility. Tablets are also widely distributed and available. The absorption is a bit slower than in the case of capsules, but the difference is not critical. Powders are most often isolated form, therefore, suitable for increasing the concentration of a particular substance, such as glutamine. Take such amino acids with caution, since they may be unstable, it all depends on the individual characteristics of the organism. Liquid – this is a relatively recent form, the release of which has been adjusted in recent years. They are considered the fastest on digestibility, so it is preferable to purchase just such drugs.
  • The structure of molecules. Amino acids are represented in the form of L (left) and D (right). This value speaks of the molecular structure in space. The vast majority of plant and animal proteins that exist in nature are represented by the left form. This suggests that only they are able to maintain the body’s metabolism. For sportpit should choose only the L-form.
  • Price. Amino acids are complex drugs, so the purchase should be taken seriously. Incorrectly selected can cause health damage. Cheap amino acid can not be, so do not save on the purchase.
  • Manufacturer. Buy drugs only from proven companies that have proven themselves in the market, are trusted by users and in demand.

Top amino acids for muscle growth

 Номинация
Place

Name/brand

Price ($)
Top amino acids for muscle growth      1 Amino Gold (Ultimate Nutrition)          22
     2 Essential Amino Energy (Optimum Nutrition)          15
     3 Amino Power Liquid (Weider)          26,5
     4 Amino Liquid 50 Scitec Nutrition          21,5
     5 BCAA Weider Premium BCAA Powder          35
     6 Prime Kraft Amino Power          20
     7 Optimum Nutrition Amino Energy          15
     8 Ultra-Pure Amino          12
     9 Anabolic Amino          32
     10 Weider PURE Amino EGG          30
     11 AminoMax 8000 Gaspari Nutrition          62
     12 SciVation Xtend          31


Amino Gold (Ultimate Nutrition)

Rating: 4.9

Amino Gold (Ultimate Nutrition)
Amino Gold (Ultimate Nutrition)

The amino acid complex in the form of convenient chewable tablets is in the first place in the ranking. The product will interest those who are tired of taking massive pills, because not everyone can easily swallow them. The drug contains natural amino acids, which were obtained from pure whey protein. Ingredients: serum lactoperoxidases, lactoferrin, albumin, as well as beta-lactoglobulin, glycomacropeptides, immunoglobulin, proteose peptones, alpha-lactalbumin. High quality due to processing at low temperatures, during which there is isolation of amino acids using special micro and ultrafiltration.

Advantages

  • free amino acids;
  • fast digestibility without digestion in the gastrointestinal tract;
  • provides accelerated growth and recovery of muscle;
  • acceptable cost – 1150 r for 250 tab.

Disadvantages

  • not found.

Essential Amino Energy (Optimum Nutrition)

Rating: 4.8

Essential Amino Energy (Optimum Nutrition)
Essential Amino Energy (Optimum Nutrition)

The second line goes to the complex of essential amino acids with nitric oxide activators. The supplement combines natural antidepressants, fast-absorbing amino acids and NO boosters. Due to this rich component composition, endurance is significantly improved, and muscle mass accelerates growth and recovery. Taking the drug, as users note, allows for more intense and fruitful sports training. This happens due to the content of beta-alanine. The composition also contains arginine and the amino acid BCAA, which contributes to the effective building up of muscle mass. Support for the body is constantly: before workouts, during and after.

Advantages

  • free amino acids;
  • rapid absorption;
  • in one portion up to 5 g of amino acids;
  • 10 kcal per serving;
  • does not contain sugar;
  • has a rich fruit flavor;
  • dissolves quickly and mixes easily.

Disadvantages

  • not found.

Amino Power Liquid (Weider)

Rating: 4.8

Amino Power Liquid (Weider)
Amino Power Liquid (Weider)

The third position receives a liquid complex of amino acids. Due to the fact that the form is hydrolyzed, the absorption is carried out a little slower. Despite this, the drug effectively counteracts muscle damage that occurs during heavy physical exercise, and also speeds up recovery after exercise. The composition contains vitamin B6 and L-leucine. Combined, these components synthesize protein, providing support to build muscle. The formula includes potassium sorbate, glycine, sodium cyclomate, hydrolyzed whey and collagen protein, acesulfame potassium, fructose, citric acid and water.

Advantages

  • in one portion (15 ml) – up to 40 kcal;
  • does not contain sugar;
  • 4 flavors to choose from (cola, energy, mandarin, cranberry);
  • acceptable cost.

Disadvantages

  • hydrolyzed amino acid.

Amino Liquid 50 Scitec Nutrition

Rating: 4.7

Amino Liquid 50 Scitec Nutrition
Amino Liquid 50 Scitec Nutrition

The fourth is another liquid amino acid complex. Like the previous one, it includes collagen hydrolyzate, so absorption is slower than when taking free amino acids. One portion of the drug contains up to 8 g of amino acids, which restore and maintain muscle, even with a strict diet. If nutrition is chosen correctly, while observing the right amount of proteins, the complex will help speed muscle growth. Comes with a measuring cup, with which you can simply divide the liquid into the desired portions.

Advantages

  • helps to increase nitrogen retention;
  • increases endurance;
  • energizes;
  • slows the aging process;
  • reduces joint pain;
  • strengthens the musculoskeletal system;
  • improves the condition of nails, skin and hair;
  • pleasant taste;
  • acceptable cost.

Disadvantages

  • not found.

BCAA Weider Premium BCAA Powder

Rating: 4.6

BCAA Weider Premium BCAA Powder
BCAA Weider Premium BCAA Powder

The fifth line is occupied by an amino acid complex in powder. Free amino acids provide effective muscle building. The body instantly absorbs L-valine, L-leucine and L-isoleucine, contained in high dosage. BCAA amino acids, as proved by scientists, faster than others are converted into energy. One portion of the drug (1 tbsp. L) includes up to 6 g of BCAA amino acids and 1500 mg of L-glutamine. It is recommended to take the complex before training to increase stamina.

Advantages

  • free amino acids;
  • makes it easy to cope with heavy physical exertion;
  • it is easily stirred and quickly dissolved;
  • can be taken pure or added to other drinks;
  • 2 flavors to choose from (coconut and cherry).

Disadvantages

  • relatively expensive.

Prime Kraft Amino Power

Rating: 4.6

Prime Kraft Amino Power
Prime Kraft Amino Power

In the sixth place ranking amino acid powder cocktail. The manufacturer positions the product as a pre-workout. The drug does not include potent components, which guarantees a good result with maximum safety. There is nothing superfluous, only 4 necessary supplements. One serving (15 g) contains up to 2 g of creatine, 4 g of arginine, the same amount of BCCA amino acids and beta-alanine. Includes L-valine, L-leucine and L-isoleucine, creatine monohydrate, sucralose, malic acid, flavoring and natural coloring. According to users, the complex is spent economically. When playing sports 2-3 times a week it will be enough for almost three months.

Advantages

  • increases endurance;
  • increases strength;
  • accelerates muscle mass gain;
  • prevention of muscle damage;
  • 2 tastes to choose from (watermelon and fruit and berry);
  • acceptable cost.

Disadvantages

  • not found.

Optimum Nutrition Amino Energy

Rating: 4.5

Optimum Nutrition Amino Energy
Optimum Nutrition Amino Energy

The seventh position goes to the powder amino acid complex containing the optimal composition of components for muscle development. It includes fast-assimilating free amino acids, including BCAA, which are important for building muscles, natural beta-alanine, as well as arginine, which helps in filling muscle tissue with oxygen. The drug improves mental concentration, increases stamina and restores muscles, and also increases the effectiveness of training and performance. The complex can take athletes and athletes, regardless of their goals. The additive is suitable for the period of weight gain and drying. One serving contains 10 kcal, up to 5 g of protein and up to 2 g of carbohydrates.

Advantages

  • admission is allowed at any, even a strict diet;
  • has no restrictions;
  • economical consumption;
  • volume selection – 270 and 585 g.

Disadvantages

  • contains a dye;
  • relatively expensive.

Ultra-Pure Amino

Rating: 4.5

Ultra-Pure Amino
Ultra-Pure Amino

On the eighth line is a liquid amino acid complex. Contains a large dose of rapidly digestible amino peptides, includes BCAA. Components entering the body nourish muscle tissue and contribute to the rapid construction of muscles. The liquid form of the drug provides a quick supply of nutrients. One serving (4 tbsp, about 59 ml) contains up to 5 g of carbohydrates and sugar, up to 22 g of protein, 85 g of sodium. Caloric content of the drug is high, about 110 kcal. This is not suitable for all users, so you should carefully assess the needs of the organism and its condition. For cutting, the complex is not recommended, but for a set of muscle mass completely.

Advantages

  • increases endurance;
  • energizes;
  • without fat;
  • pleasant taste of fruit punch;
  • instantly absorbed;
  • dissolves quickly in liquids;
  • acceptable cost.

Disadvantages

  • do not mix with food;
  • includes sugar.

Anabolic amino

Rating: 4.5

Anabolic amino
Anabolic amino

The ninth is the amino acid complex with the hydrolyzate of animal proteins (egg and whey). This combination has not previously been encountered in this kind of supplements. The drug increases the concentration of amino acids several times, for example, it increases the content of glycine six times, L-arginine and L-proline twice, and L-alonine one and a half times. Glycine participates in the transmission of impulses of the central nervous system and is the basis for the synthesis of nucleic acids. The complex protects the muscles from damage during workouts and quickly replenishes the energy reserves that have been squandered.

Advantages

  • increases the synthesis of nitric oxide;
  • improves blood circulation in the muscles;
  • increases the supply of muscles with nutrients;
  • stimulates the production of growth hormone;
  • helps to recover from workouts.

Disadvantages

  • hydrolyzed amino acid;
  • relatively expensive.

Weider PURE Amino EGG

Rating: 4.5

Weider PURE Amino EGG
Weider PURE Amino EGG

The tenth line gets the amino acid complex containing egg albumin and BCAA. Components play a key role in building muscle and building muscle. Use the drug should be with constant physical exertion and diet, especially professional athletes. The additive contributes to accelerated recovery and increased energy production.

Advantages

  • speeds up the metabolism;
  • promotes fat burning;
  • maintains a positive nitrogen balance;
  • increases endurance;
  • acceptable cost – 1500 p for 300 tab.

Disadvantages

  • not found.

AminoMax 8000 Gaspari Nutrition

Rating: 4.4

AminoMax 8000 Gaspari Nutrition
AminoMax 8000 Gaspari Nutrition

At the eleventh place is a complex of amino acids with a unique composition. Whey protein is represented by isolate, concentrate, and casein. Includes amino acids: alanine, cystine, glutamic acid, arginine, glycine, aspartic acid, lysine, cystine, taurine, methionine, isoleucine, serine, tyrosine, histidine, tryptophan, proline, phenylalanine, valine, threonine. In one portion (4 tab.) Contains up to 8 g of protein and 32 kcal. The complex provides a clearly traced relief, promotes the burning of subcutaneous fat. Contains no sweeteners, flavors or colorants. Improves the effect of other sports supplements, which are taken together with the complex.

Advantages

  • speeds up the recovery process;
  • protects muscles from damage during workouts;
  • increases endurance and strength;
  • can be combined with taking other sports supplements;
  • acceptable cost.

Disadvantages

  • not found.

SciVation Xtend

Rating: 4.4

SciVation Xtend
SciVation Xtend

The 3-in-1 amino acid complex completes the rating. Like many analogues, it contains BCAA, as well as pyridoxine, glutamine and citrulline. The drug increases the production of growth hormone, increases the rate of protein synthesis, enhances the effect of the components that work mutually. It belongs to the posttraining complexes, because it effectively restores muscle tissue and replenishes energy reserves. Valine, isoleucine and leucine are contained in the ratio 1: 1: 2. It also includes glutamine, which, like other components, carries a great biological value to the body of professional athletes.

Advantages

  • free amino acid;
  • increases endurance;
  • speeds up recovery processes;
  • reduces cortisol in the blood;
  • provides muscle growth and increases ATP production;
  • improves immunity and improves digestive processes;
  • reduces the content of insulin and glucose in the blood;

Disadvantages

  • high cost.

Attention! This rating is subjective, is not advertising and does not serve as a guide to purchase. Before buying, you should consult with a specialist.

 

Best protein powder for building muscle | Top Supplements for Athletes

Best protein powder for building muscle | Top Supplements for Athletes

For all athletes, nutrition is an important component of high performance. Properly picking up protein supplements, you can significantly accelerate the growth of muscle mass, increase endurance during heavy physical exertion and quickly recover from workouts. Whey protein is one of the most popular products on the modern sports nutrition market. It is a mixture obtained by purification and filtration of whey. Thanks to special technologies, unnecessary substances are removed, such as fats, carbohydrates, and the athlete gets pure protein with high digestibility. Three forms of proteins are distinguished: concentrates, isolates, and hydrolysates. They differ in biological value and amount of protein contained.

How to choose whey protein

  • Protein content. The higher its concentration, the better the workouts will be, the relief will be accelerated, the body will recover faster.
  • Type of protein. The maximum value and the fastest digestibility of hydrolysates, but they have an unpleasant bitter taste. And if you are not ready to lay out large sums for them, then you should opt for concentrates and isolates.
  • Taste qualities. Modern manufacturers of sportpit offer a wide range of additives with various sweeteners. Many cocktails resemble fruit juices and nectars, which eliminate the bitter aftertaste of whey. Today, you can also buy supplements with a neutral taste.
  • Price. Quality sports nutrition of famous brands can not be cheap. Although the prices of goods from different manufacturers and differ, but still they all fall into one category.
  • Depending on the origin of the protein, there are several types of proteins. Consider what are their differences, and what are the advantages of each of them compared to other products.
  • Whey As we said above, it is made from whey and is by far the most popular type of protein. It has a high content of amino acids, fast digestibility, it can be taken with other types of sportpita.
  • Soy. Suitable for vegans and vegetarians. It is extracted from soy products, helps reduce blood cholesterol levels, contains a high concentration of minerals and vitamins. The main advantage is an affordable price. The disadvantages include low biological value.
  • Casein. Differs in good amino acid composition. Made from curdled milk mass. Due to the low absorption rate, it is taken at night to obtain the necessary micronutrients, in the daytime to quench the feeling of hunger and saturation with protein.
  • Multicomponent. This is a mixture of several types of protein with different absorption rates, which act during the day during training and at night during sleep. The product is suitable for both weight loss and muscle gain. Multicomponent protein combines the best qualities of all types of protein that make up it.

The experts of our magazine have prepared a rating of the best wheys, which will help to make a competent choice of the additive among the variety of sports nutrition products presented today.

The best whey concentrates for athletes

Whey concentrates contain up to 85% protein. The degree of their digestibility is less than that of hydrolyzates and isolates. But unlike them in concentrates there are more growth hormones, immunoglobulins, lipids, lactoferrin. But their main plus is an affordable price. In this category, we present the top 3 supplements that will increase the effectiveness of training, replace 1-2 meals during weight loss, enhance the effect after physical exertion.

Ultimate Nutrition Prostar 100% Whey Protein

Rating: 4.9

Ultimate Nutrition Prostar 100% Whey Protein
Ultimate Nutrition Prostar 100% Whey Protein

The famous US brand Ultimate Nutrition, founded in 1979, produces a wide range of sports nutrition products. The innovative complex with serum peptides is distinguished by increased digestibility, fast entry of amino acids into the blood and long-lasting support for the level of anabolism.

 

Whey protein is suitable for aerobic and anaerobic training. It contains all the essential and non-essential amino acids that are necessary for muscle growth. The choice of flavors of strawberry, banana, vanilla, chocolate, raspberry.

One can 2.39 kg for 80 servings. It is recommended to take 1-3 times a day before and after exercise to improve results. The energy value at 1 admission – 120 kcal.

Advantages

  • accelerated muscle growth;
  • pleasant taste;
  • for all types of training;
  • composed of a whole list of amino acids;
  • instantly absorbed;

Disadvantages

  • not detected.

Optimum Nutrition 100% Whey Gold Standard

Rating: 4.8

Optimum Nutrition 100% Whey Gold Standard
Optimum Nutrition 100% Whey Gold Standard

High performance whey protein contains minimal amounts of fat and carbohydrates. It contributes to the reduction of subcutaneous fat and the formation of relief muscles, accelerates the recovery of the body after intensive training and protein synthesis, compensates for the lack of amino acids.

Having passed multistage microfiltration, the concentrate retains a large amount of calcium and a small amount of sodium. Whey peptides exclude the occurrence of whey starvation during and after exercise.

There are 11 flavors to choose from: cake, cream, cappuccino, coffee, biscuits, vanilla and others. Several packaging options are available: 943, 2350, 4700 g. Users have noted many different tastes, quick preparation of cocktails and an accelerated set of muscle mass.

Advantages

  • dissolves quickly;
  • rapid muscle building;
  • slows down fat accumulation in the liver;
  • high degree of digestibility;
  • variety of tastes;

Disadvantages

  • not detected.

Myprotein Impact Whey Protein

Rating: 4.7

Myprotein Impact Whey Protein
Myprotein Impact Whey Protein

The ranking also includes whey protein of a famous brand from the UK, specializing in the production of affordable sports nutrition. Impact Whey promotes weight gain and rapid recovery, has a prolonged effect, improves physical condition and increases endurance under intense loads.

A huge selection of pleasant tastes will allow everyone to buy protein according to their preferences. Base: banana, chocolate, apple, biscuits, vanilla and others. One serving contains 21 g (80%) of protein and has an energy value of 103 kcal.

Protein is recommended to take before and after workouts, as well as to accelerate muscle building and during the day.

Advantages

  • large selection of tastes;
  • rapid muscle formation;
  • suitable for training of any intensity;
  • contains all the essential amino acids;
  • high quality protein;

disadvantages

  • not detected.

The best protein serum hydrolysates

Hydrolysates are the most purified form of whey protein. In their production, sophisticated filtration technologies are used. They are superior in speed digestibility concentrates and isolates, faster fill the lost energy. The disadvantage is the bitter taste of the additive. In addition, hydrolysates are the most expensive form of protein. In this category, we selected the top 3 proteins according to professional athletes.

Optimum Nutrition Platinum Hydro Whey

Rating: 4.9

Optimum Nutrition Platinum Hydro Whey
Optimum Nutrition Platinum Hydro Whey

The ranking includes Optimum Nutrition’s most innovative whey protein. Thanks to highly specialized technologies, it is recognized as one of the most pure, it does not contain fats, cholesterol, carbohydrates, lactose, which could slow down the digestibility of the additive and the formation of relief muscles.

Protein Platinum Hydro Whey was tested for the absence of prohibited components, it does not contain gluten, it contains digestive enzymes. 1 serving is 30 grams of ultra-pure protein.

The undoubted advantage is the rapid solubility of the powder, which is easily and completely mixed with the liquid, even with an ordinary spoon. The range includes a variety of flavors, the main of which are: cake, peanuts, cream, strawberries, mint, vanilla, cookies.

Advantages

  • innovative and ultra pure additive;
  • superfast absorption;
  • instant dissolution;
  • new micronized amino acid system;
  • free of fat and lactose;
  • high protein content – 30 g;

Disadvantages

  • high price.

BioTech Hydro Whey Zero

Rating: 4.8

BioTech Hydro Whey Zero
BioTech Hydro Whey Zero

Whey protein activates strength during intensive training, improves performance, prevents protein starvation during exercise and after them. There are no impurities that delay metabolism. A high concentration of amino acids provides muscles with valuable building components for creating relief.

Fine powder is well soluble in water, juice or milk. The bitter taste is neutralized by sweeteners without the inclusion of sugar. 1 serving is 23 grams of pure protein and 93 kcal. The formula includes arginine, which improves blood circulation. As a result, the inflow of oxygen and nutrients to the cells increases, increasing the quality of training and accelerating muscle growth.

Protein Hydro Whey Zero promotes rapid recovery of the body. It can be taken both during the mass gaining diet and cutting.

Advantages

  • the highest degree of purification;
  • high digestibility;
  • rapid muscle growth;
  • large amounts of protein;
  • does not contain doping, GMO;

Disadvantages

  • high price.

San Platinum Isolate Supreme

Rating: 4.7

San Platinum Isolate Supreme
San Platinum Isolate Supreme

In the ranking, we selected the highest quality whey protein. Special cleaning and filtering technology eliminates impurities. The supplement contains up to 93% recycled whey. There are no fats, lactose, sugar.

As part of cysteine, glutamine, lactoferrin, minerals and other nutrients that enhance immunity, normalize the work of internal organs, support the body during heavy loads, contribute to rapid recovery after exercise.

A choice of several flavors: chocolate, yogurt, ice cream and others. The powder is well mixed with any type of fluid, quickly absorbed by the body. Protein San Platinum isolate supreme can be taken together with another kind of sports nutrition.

Advantages

  • super clean product;
  • no contraindications;
  • fast recovery and muscle growth;
  • strengthens the immune system;
  • free of lactose;
  • contains 18 types of amino acids;

Disadvantages

  • high price.

Top Whey Protein Isolates

Isolates contain large amounts of protein – in the range of 90-95%. They are distinguished by the highest biological value, balanced composition. This form of protein is considered the best option among athletes. The cost of isolates is much lower than hydrolyzates. We selected the 4 best proteins in the opinion of professionals, who will most effectively help in creating a beautiful muscle relief.

Dymatize ISO-100

Rating: 4.9

Dymatize ISO-100
Dymatize ISO-100

First in the ranking include whey protein, created by the latest technology, which does not contain fats, lactose and carbohydrates, with the result that has a high degree of digestibility and contributes to the rapid growth of muscles. Dymatize ISO-100 underwent extensive research that confirmed its effectiveness, especially during the period of heavy loads. 1 serving contains 25 g of protein, its energy value is 110 kcal.

The packaging is marked Informed-Choice. This means a complete absence of prohibited substances, as confirmed by leading international anti-doping laboratories.

You can choose from 10 basic flavors, there is a neutral one. In the composition there is no sugar, the additive is sweetened with stevia. To create relief muscles, it is recommended to apply it several times a day, always before and after exercise.

Advantages

  • no doping components;
  • high content of amino acids;
  • quick cooking;
  • variety of tastes;
  • does not contain sugar, fats, carbohydrates;

Disadvantages

  • not detected.

Musclepharm Combat 100% Isolate

Rating: 4.8

Musclepharm Combat 100% Isolate
Musclepharm Combat 100% Isolate

Whey protein is designed to preserve lean muscle mass, recover from intense physical exertion, improve the effectiveness of training. It combines isolate and concentrate, contains 100% protein, is quickly absorbed, it has no gluten, dyes and other undesirable components.

All essential amino acids are present in one serving. Use in the production of non-denatured protein provides the product with high biological value. At one dose, the body receives 25 grams of protein. The energy value of 1 serving is 120 kcal.

The powder mixes well with water and any other liquid. The additive differs in the prolonged action. The body receives a constant level of amino acids for 8 hours after drinking a cocktail.

Advantages

  • does not contain gluten and lactose;
  • increases blood circulation;
  • good taste;
  • no side effects;
  • suitable with a strict diet and during drying;

Disadvantages

  • not detected.

SynTrax Nectar

Rating: 4.7

SynTrax Nectar
SynTrax Nectar

Protein, who took a worthy place in our ranking, has original tastes. It contains ultrapure protein, it does not contain sugar, fat, carbohydrates. The mixture was produced using the latest innovative technologies, which exclude from the composition excess ballast elements that slow down its digestibility.

As a result, after drinking a cocktail, the body within a few minutes receives the necessary substances to create beautiful muscles. The additive does not contain sugar. Fruit sweeteners have no nutritional value, after drinking a cocktail, protein aftertaste is excluded.

Many athletes have noted that the mixture is similar to natural juice, so the use of SynTrax Nectar carries a lot of positive emotions.

Advantages

  • no fats and carbohydrates;
  • cleared of lactose, gluten;
  • high protein content;
  • instant digestibility;
  • original fruit flavors;

Disadvantages

  • not detected.

Ultimate Nutrition ISO Sensation 93

Rating: 4.6

Ultimate Nutrition ISO Sensation 93
Ultimate Nutrition ISO Sensation 93

This whey is created at low temperatures, which allows you to maintain a balanced composition of nutrients to grow and restore muscle mass. Glutamine is included. It prevents the destruction of tissues and strengthens body weight, increases activity during exercise.

Rapid digestibility is promoted by additional components: protease and lactase. The uniqueness of the additive is the colostrum – mammalian colostrum, which is a thick yellow liquid with a large amount of whey protein. It is also rich in valuable trace elements that significantly increase immunity.

Users noted the convenience of use, the powder quickly mixed even with a regular spoon, as well as a pleasant, sugar-free flavoring.

Advantages

  • balanced composition;
  • pleasant tastes;
  • quick cooking;
  • unique components in the formula;
  • protein content – 30 g per serving;

Disadvantages

  • not detected.

Attention! This rating is subjective, is not advertising and does not serve as a guide to purchase. Before buying, you should consult with a specialist.

Gainers – effective builders of your muscles, the best in 2019 | Top supplements

Gainers – effective builders of your muscles, the best in 2019 | Top supplements

What is a gainer? You are working hard in the gym, doing the right exercises, increasing the mass, but the mirror is in no hurry to show you the desired round shapes. You make even more effort, you train until you lose your pulse, you even try to eat more – and the result is an hour for a teaspoon. And it would not be so insulting, but a friend who has been training on the same program as you, has seen radical changes in six months.

What is the matter? Do not rush to blame yourself and blame for the fact that you are trying little. Perhaps your body has an accelerated metabolism or it does not build muscle. Metabolism rate is an individual trait of a person along with eye color or skin type. For a complete picture of your metabolic processes, you can enroll to an endocrinologist, but for now you can make a verdict: your body quickly burns energy and almost does not accumulate muscle mass.

The solution lies on the surface: start to consume much more protein and carbohydrate foods. Protein is the building material for muscles, and carbohydrates are the energy that an athlete needs for intense training. However, does everybody have the opportunity to have nourishing cereals, rich meat soups, buckwheat with chicken breast 4-5 times a day? Does everyone even have the opportunity to fully eat up to 4 times a day? Of course not.

Special formulations for athletes come to the rescue – gainers. These are powder mixtures that can be dissolved in water / milk / kefir and taken as an additional source of nutrition. Gainers consist of proteins (soy, milk, peas) and carbohydrates (“fast” and “slow”). Do not confuse gainers and regular protein shakes: the latter do not contain (or contain in very small quantities) carbohydrates, while in the gainers they are present in a large percentage.

Athlete and post-workout shake
Athlete and post-workout shake

How do gainers help you gain muscle mass?

Protein, which is part of the gainers, is a building material for muscles. And carbohydrates provide the body with energy and do not allow the body to take energy from already existing muscles. Thus, with intense workouts in athletes taking weight gainers, muscle mass is growing rapidly and rapidly. Attention: the use of gainers without intensive training is highly undesirable: it leads to the banal obesity of the body. This is another difference between gainers and protein shakes, which can be taken for weight loss.

The recommended portion of a gainer contains from 350 to 1000 Kcal. Therefore, they are accepted by those athletes who have no problems with weight gain, but who need to quickly get into shape before a competition. Accept and wrestlers who want to go to a higher weight category. However, gainers are always a temporary measure. After the desired weight is reached, it is necessary to switch to a regular protein shake in order to maintain the gained mass.

Recommendations for use

A portion of the powder 60-100 g, diluted with a liquid, to drink either an hour before a workout, or half an hour after it – to recover. If the intensity of training has decreased or the athlete is forced to abandon training for some time, it is not necessary to take gainers, because the body will not grow without loads or even maintain muscle mass.

Advantages of gainers:

  • additional nutrition for athletes who simply do not have the opportunity to take full meals often;
  • quick muscle mass gain for bodybuilders and powerlifters;
  • convenient release format – just dilute the powder with water / milk / kefir in a shaker;
  • rapid recovery of the body after a hard workout;
  • convenient to take on the road or in the gym.

So, you firmly decided to intensively build muscle mass and enter a gainer in your diet. How to choose the one that is right for you? This will help you rating the best and most popular gainers in 2019.

Are you ready to see best mass gainers?
Are you ready to see best mass gainers?

Best gainers 2019

  1. DYMATIZE NUTRITION SUPER MASS GAINER
  2. MUSCLE JUICE REVOLUTION 2600
  3. UNIVERSAL NUTRITION REAL GAINS
  4. UP YOUR MASS
  5. WEIDER MEGA MASS 4000
  6. OPTIMUM NUTRITION SERIOUS MASS 6LB
  7. BSN TRUE-MASS
  8. SAN MASS EFFECT REVOLUTION
  9. MASS TECH PERFORMANCE SERIES

DYMATIZE NUTRITION SUPER MASS GAINER

The composition of this gainer a huge amount of carbohydrates, and the percentage of them is 5 times more than the content of proteins. So the product is more suitable for restoring the energy balance of the body after intensive training. The manufacturing company decided to focus on maximizing the cost of the mixture (within reasonable limits), but there are still some vitamins, trace elements and creatine in the composition. This is just a find for subtle ectomorphs, in which the metabolism burns calories at the speed of sound. Per serving 1280 Kcal.

Top gainers: Super Mass Gainer
Top gainers: Super Mass Gainer

Advantages:

  • effective suppression of catabolism, a strong increase in anabolism;
  • energy value is very high;
  • complex of minerals, vitamins, creatine;
  • the price is fully consistent with the high quality of the goods.

Disadvantages:

  • very low protein content. Not suitable for those who just need to build muscle mass – more to restore the required energy level of the body.

MUSCLE JUICE REVOLUTION 2600

Often chosen by professional athletes brand food. The composition of several types of protein (total content – 25%), a huge number of amino acids. The rest is composed of complex carbohydrates, polyunsaturated fatty acids, calcium, iron, glutamine and enzymes. In servings (4 scoops) 1020 Kcal, of which fat – only 80 Kcal. The mixture is very well absorbed by the body and gives noticeable results.

Top gainers: Muscle Juice Revolution 2600
Top gainers: Muscle Juice Revolution 2600

Advantages:

  • excellent composition, content helping to digest proteins and carbohydrates;
  • high protein content;
  • very affordable price;
  • there is packaging on 5040gr;
  • strengthening the body.

Disadvantages:

  • It is difficult to choose the right portion so as not to gain excess fat.

UNIVERSAL NUTRITION REAL GAINS

This mixture actively suppresses catabolic processes in the body, intensifying – on the contrary – anabolic. Casein, a number of trace elements and inulin help to slow down the metabolic process. A high content of various carbohydrates saturates the body with energy, and a complex of several different proteins and a variety of amino acids contributes to effective and rapid muscle growth during intensive training. There are options with different food additives, which makes the mixture also tasty. In one portion – 605 Kcal.

Top gainers: Real Gains by Universal Nutrition
Top gainers: Real Gains by Universal Nutrition

Advantages:

  • artificial suppression of catabolism and increased anabolism;
  • composed of various origins proteins and many amino acids;
  • very affordable price;
  • the presence of different tastes;
  • There is a pack of 4800 grams.

Disadvantages:

  • carbohydrate, in fact, one – and this is ordinary sugar. With a decrease in the intensity of training in the body
  • immediately stores fat reserves;
  • if the bodybuilder will be limited to power loads alone, fat deposition is inevitable – cardio loadings need to be
  • injected, which is not what everyone likes to “roll”.

UP YOUR MASS

The mixture contains a high amount of protein for muscle growth and slow carbohydrates, which do not form fat, but give the athlete a lot of energy. A distinctive feature of this gainer is the incorporation of a large amount of vitamins and minerals in the composition, i.e. the mixture, among other things, is also a balanced vitamin complex. Gainer enhances anabolism and generally suits both ectomorphs and endomorphs – the only difference is that they need a different amount of powder to take. In one portion 520 Kcal.

Top gainers: Up Your Mass by MHP
Top gainers: Up Your Mass by MHP

Advantages:

  • slow (long) carbohydrates do not contribute to the buildup of fat;
  • amino acids and casein will quickly restore muscle tissue after exercise;
  • suitable for people with any type of shape and metabolic rate;
  • vitamin and mineral complex;
  • there are packagings for 908g, 2270g and 4540g.

Disadvantages:

  • only soy protein, not the best;
  • some tastes are sweet.

WEIDER MEGA MASS 4000

The composition of this gainer is such that there are 3 times more carbohydrates in it than proteins (there are only 20g of them per serving). Hence the low price: carbohydrates are cheaper than proteins. The mixture is obviously not suitable for endmorphs, since they will be deposited with fat. But for the ectomorph mixture is very useful. Muscles will grow slowly but surely. In general, a gainer aims more at recuperation after a workout. Contains a vitamin and mineral complex. In one portion 368 Kcal.

Top gainers: Mega Mass 4000 by Weider
Top gainers: Mega Mass 4000 by Weider

Advantages:

  • very quickly restores the body after exhausting workout;
  • affordable price;
  • ectomorphs gradually gain mass;
  • useful complex of vitamins and minerals.

Disadvantages:

  • weight gain is extremely slow;
  • low energy value per serving. Fast product consumption.

OPTIMUM NUTRITION SERIOUS MASS 6LB

As part of this gainer there is a huge amount of carbohydrates, the powder has the highest energy value. In combination with intensive strength training provides a rapid increase in mass. You can take before training as a stock of building materials for muscles, and after – to restore the normal energy level of the body. Excellent for ectomorphs, but completely unacceptable for endomorphs, as it turns the latter into round koloboks. Per serving 1250 Kcal.

Top gainers: Serious Mass by ON
Top gainers: Serious Mass by ON

Advantages:

  • huge energy value;
  • rapid saturation of the body with energy, recovery from stress;
  • affordable price;
  • vitamin-mineral complex in the composition.

Disadvantages:

  • It is contraindicated in endomorphs, as it intensively adds fat mass to the body.

BSN TRUE-MASS

In this gainer, proteins and carbohydrates are perfectly balanced, they are contained approximately equally, which ensures muscle growth with minimal risk of gaining excess fat. The complex of proteins of different origin still actively nourish and build up muscles after workout, and long carbohydrates practically do not go into fats, but they help to better assimilate proteins. In one portion 626 Kcal.

Top gainers: True-mass by BSN
Top gainers: True-mass by BSN

Advantages:

  • a complex of proteins of different digestibility gives an effective increase in muscle mass;
  • slow carbohydrates almost do not give fat and help proteins digest;
  • complex of vitamins and minerals.

Disadvantages:

  • the price is higher than many other gainers, but it is justified by the composition.

SAN MASS EFFECT REVOLUTION

The mixture contains a complex of several proteins in combination with casein (for better digestibility) and a complex of slow and fast carbohydrates. The composition provides a quick set of muscle mass, and providing the body with a shock dose of energy. This mixture is a godsend for lean and weak ectomorphs, it can be used with caution by mesomorphs and is contraindicated for endomorphs, since it will add fat to the sides on the sides. In one portion 1105 Kcal.

Top gainers: Mass Effect REVOLUTION by SAN
Top gainers: Mass Effect REVOLUTION by SAN

Advantages:

  • huge energy value;
  • very high product quality;
  • the rapid growth of muscle mass;
  • improving the overall condition of the body.

Disadvantages:

  • contraindicated in people with a tendency to be overweight;
  • no vitamins, not enough minerals;
  • as carbohydrates – ordinary sugar.

MASS TECH PERFORMANCE SERIES

As part of a huge content of proteins and relatively few carbohydrates (and those – slow) – if with caution, even endomorphs will do. Plus the highest content of creatine in comparison with analogues. The product is wonderfully suitable for those who want to rapidly build muscle mass, while not overgrow with fat. Moreover, the product contains Omega-unsaturated fats that displace saturated fats. In a portion of 1000 Kcal with 63g protein.

Top gainers: Mass Tech by Muscletech
Top gainers: Mass Tech by Muscletech

Advantages:

  • perfectly balanced composition, omega-fatty acids, slow carbohydrates – all this does not allow the body to
  • accumulate fat;
  • huge energy value per serving of the product;
  • high content of proteins and keratin, which increases the strength of the athlete;
  • even endomorphs will do, if you do not exceed the recommended dose and train intensively.

Disadvantages:

  • the relatively high cost, however, is fully justified.
9 steps of healthy eating | Healthy lifestyle

9 steps of healthy eating | Healthy lifestyle

If you take them into service, you can not only normalize your weight, but also maintain health and vigor for many years.

The concept of “9 Steps to Healthy Nutrition” proposed by the scientists of the State Research Center for Preventive Medicine, the Research Institute of Nutrition of the Academy of Medical Sciences and the Cardiology Center is nothing sensational. However, if we adopt it, the principles laid down in it will help any of us not only to normalize our weight, but also to preserve our health and vigor for many years.

Step one

A healthy balanced diet should be based on a variety of foods, mostly of plant (not animal) origin.

There is not a single product that could provide our body with all the necessary substances. The only exception is female breast milk, which replaces the baby with all other products up to 6 months. Therefore, nutrition, scientists insist, should be as diverse as possible. Compliance with special diets is possible only on the recommendation of a doctor.

Healthy eating
Healthy eating

Step Two

Bread, dishes and food products from cereals and pasta, potatoes, it is advisable to eat several times a day, at each meal. More than half of the daily diet should be covered by these products.

Scientists do not agree with the widespread belief that these products are only a source of energy and carbohydrates. They also contain many other substances necessary for health: dietary fiber, mineral compounds, vitamins of groups B and C.

It is erroneous, according to scientists, and the statement that these products contribute to the deposition of fat. In fact, the energy content in starch is much less than in the same amount of fat or alcohol. Most recommend eating more bread, better than black and wholemeal flour.

Step Three

A variety of fruits and vegetables should be consumed several times a day in an amount of more than 400 grams in addition to potatoes. Consumption of vegetables should exceed the consumption of fruits. Vegetables and fruits – a source of antioxidants, folic acid, iron, vitamins and minerals, which reduce the risk of developing high blood pressure, atherosclerosis and other cardiovascular diseases.

Preference should be given to vitamins and other beneficial substances from natural sources, and not from tablets or dietary supplements.

Step Four

Milk and dairy products with low fat and salt (kefir, sour milk, cheese, yogurt) should be consumed daily. Children, adolescents and women especially need dairy products.

If a person does not consume dairy products, he should include in the diet other foods rich in calcium – fish (sardines, salmon), dark green leafy vegetables.

Dairy products
Dairy products

Step Five

Meat and meat products that are high in fat should be replaced by legumes, fish, poultry, or lean meats. Portions of meat, fish or poultry should be small. The number of meat products such as sausage, sausages, pates, should be limited.

Animal fat helps to increase blood cholesterol and increase the risk of coronary heart disease. The WHO expert report on cancer recommended that no more than 80 grams of red meat be eaten per day.

Meat is needed for healthy eating
Meat is needed for healthy eating

Step Six

The consumption of fat, including that contained in products (meat, milk, etc.), should be from 15 to 30% of the daily caloric content of food. It is better to cook food for a couple, boiling, baking or using a microwave. It should reduce the addition of fat in the process of cooking.

Healthy fats
Healthy fats

Particular attention is now paid to fatty acids, which are part of the fat we consume. They are:

  • saturated (NLC) – in butter, solid margarines;
  • polyunsaturated (PUFA) – in vegetable oils, fish and some soft margarines;
  • monounsaturated (MUFA) – in olive, rapeseed and peanut oils.

The most useful MUFA, especially from olive oil. They have antioxidant properties and protect blood cholesterol from oxidation. The recommended consumption of PUFA should be about 7% of the daily diet, MUFA – 10-15%.
Step Seven

Preference should be given to a diet low in sugar – no more than 10% of the daily diet. Foods that contain a lot of sugar are an energy source, but are not a necessary component of a healthy diet. Sugar contributes to the development of caries. Scientists recommend drinking water, not sugary drinks.

Step Seven

The total salt intake, including salt contained in bread, canned foods, etc., should not exceed 6 g (1 tsp) per day. It is recommended to use iodized salt. Excessive salt intake is associated with high blood pressure.

Canned, salted, smoked products are not recommended to eat daily. Food should be salted moderately, and to improve the taste, add herbs and spices. Iodine deficiency is a common pathology, especially among children and women. Iodized salt will provide prevention of diseases caused by iodine deficiency.

Step Eight

The ideal body weight should correspond to the recommended limits (body mass index from 18.5 to 24.9). A moderate level of physical activity should be maintained.

The normal body mass index, or Quetelet index (IR), can be determined by the formula: IR = weight (kg) / height (m) 2. Suppose you have a weight of 80 kg, height – 1.65 m. We put the growth in a square – 1.652, we get 2.7225. Now we divide the weight of 80 kg by 2.7225, the result is 29.38. Index from 25 to 29 – evidence of excess weight – your case. And more than 30 signals obesity. The higher the index, the more overweight.

Excessive accumulation of fat in the abdomen poses a greater risk to health than its excess accumulation in the thighs, as it is associated with increased pressure, diabetes mellitus and the early development of coronary heart disease.

If you want to lose weight, it should be done slowly, changing the diet and increasing physical activity. Safe rate of weight loss – 500-800 grams per week. Do not follow a diet with a sharp restriction of such products as vegetables, fruits, bread and potatoes.

Step Nine

Alcohol consumption should be no more than 2 servings per day (one serving – 10 g of pure alcohol). With daily use of alcohol should refrain from taking it at least one day a week.

Avoid alcohol to stay healthy!
Avoid alcohol to stay healthy!

The side effects caused by alcohol consumption are related to its effect on the brain, liver, heart muscle, intestines, pancreas, and nervous system. Alcohol dependence leads to a deficiency of vitamins and minerals.

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Healthy eating for muscle growth and weight loss. Food pyramid | Healthy Lifestyle

Healthy eating for muscle growth and weight loss. Food pyramid | Healthy Lifestyle

Proper and healthy eating. Proper nutrition as one of the most important elements of a healthy lifestyle is every day more and more people are interested. On our site there is even a separate course on proper nutrition. Food is something without which the vital activity of any person is impossible, and health is directly dependent on the diet. Poor quality or harmful food can damage the body, so it is very important to be able to make the right nutritional program for each day. Healthy food is not always the standard of taste, but from a position of use it has no analogues.

Proper and healthy nutrition today is no longer an indicator of aristocracy, but an answer to the pace and living conditions. More and more people today are involved in sports, which is inseparable from a healthy diet. Choosing a diet and drawing up a menu for the day, week, month becomes an urgent task for anyone who asks questions of weight loss, weight loss or muscle growth, improving overall well-being. In this lesson we will talk about the basic principles of proper nutrition.

Please treat these tips critically, as there are no strict laws in proper nutrition, but there are recommendations that can be supported by some experts and criticized by others.

What is proper nutrition?

The sources rarely find a clear and specific definition of the concept of healthy and proper nutrition. The most complete formulation of this term is as follows:

Proper nutrition (or healthy nutrition) is a balanced diet of natural and high-quality products that meet all the needs of the body, in addition, they are to his advantage.

One of the famous authors of books on nutrition is an American naturopath, an alternative medicine advocate, Herbert Shelton (1895-1985). His idea of ​​the benefits of natural food became progressive: Shelton believed that nature took care of the human needs for food to the full, which means that our body needs only natural products.

Shelton also developed the nutritional concept of nutrition in the book The Right Mix of Foods. The idea of ​​this diet in the incompatibility of certain foods with their simultaneous use. For example, the author argued that it is impossible to combine foods rich in proteins with carbohydrate-containing foods, combine milk with other foods, and fats with proteins. Separate nutrition interested not only those who want to lead a healthy lifestyle, but also experts in the field of nutrition and physiology. Clinical studies were carried out, which resulted in the establishment that it is not so much separate food that is beneficial as eating healthy food, since the principle of weight loss and a good state of the body are not affected by the principle of food separation, but by a general decrease in its caloric content.

Also relevant for proper nutrition are the postulates set forth in one of the most popular modern books on healthy food “Chinese research”. This work is written by renowned specialist Colin Campbell, Professor Emeritus, Department of Food Biochemistry, Cornell University, winner of the National Institutes of Health of the USA. Here are some conclusions from this book:

  • food vitamin supplements will never replace natural products that contain the same set of vitamins;
  • virtually all nutrients are better absorbed from plant foods than from foods of animal origin;
  • proper nutrition helps to control the influence of negative external factors on the body;
  • a properly formulated diet will never harm the body.
This Is What a Healthy Diet Will Look Like in 2019
This Is What a Healthy Diet Will Look Like in 2019

Summarizing the information from these works, we can highlight several recommendations about what you need to know about proper nutrition and healthy eating:

  • Rule 1. Food is primarily a basis for life, a “fuel” for an organism from which energy is produced, and only then is ritual and pleasure.
  • Rule 2. A healthy diet will save your body from premature aging, help to avoid many diseases of the cardiovascular system, certain types of cancer, diseases of the digestive tract, diabetes, hypertension. In addition, there is a certain list of products that contribute to the improvement of mental activity, read about them in this article.
  • Rule 3. There is no place for compromise in healthy eating. Soda, chips, mayonnaise and other harmful products should be discarded. It is possible and even necessary to eat sweet, but not all the time and not all.
  • Rule 4. Baked, stewed and boiled food is healthier than fried and smoked.
  • Rule 5. Trust, but verify. With the development of the Internet, a huge number of various blogs and websites containing information about healthy eating and giving recommendations for improving the figure have appeared. But do not forget that the authors of blogs are not always professionals who really know their business.

That is why before you start applying one or another method on yourself, you should get acquainted with the feedback of other users as much as possible, read additional information about the author of the theory and analyze the results achieved by him. This simple advice will help you weed out unverified theories and thus avoid the risk of irreparable harm to your health, relying on non-professionals.

Food pyramid

So, the basis of a healthy lifestyle is proper nutrition, which depends on the food we consume. According to the content of various nutrients and vitamins, all products can be divided into groups, which will allow you to make the best diet during the day.

Based on the principles of proper nutrition, experts at the Harvard School of Public Health, under the leadership of the American nutritionist Walter Villett, developed a universal nutritional pattern for a person during the day food pyramid. Products located in the lower part of the pyramid, it is recommended to eat as often as possible, and products from the upper part should be consumed in limited quantities or completely excluded from your diet. In addition, it is worth noting that at the base of this pyramid are also physical activity and sufficient fluid intake, preferably mineral water.

Food pyramid
Food pyramid

 

Whole Grain Bread, Oatmeal, Rice, and Pasta

Foods high in carbohydrate
Foods high in carbohydrate, isolated on white

This is the basis of a healthy diet. These products provide the body with complex carbohydrates, an important source of energy. Whole grain food is rich in B vitamins, minerals and fiber, essential for everyone. Contrary to popular belief, these products do not lead to weight gain if you do not add butter, cheese or sauces to them.

Vegetables

Vegetables provide us with vitamins, are an excellent source of protein, in addition, they are not rich in fats. The maximum amount of nutrients found in vegetables rich in green, yellow and orange, as well as in starchy vegetables – potatoes and yams. Vegetable juices are also very beneficial for the body.

10 fruits and vegetables
10 fruits and vegetables

Fruits

Fruits – a rich source of vitamins, primarily vitamin C. These are low-calorie foods that contain almost no fat. Fruits are useful in any form: fresh, frozen, canned, dried, as well as in the form of juice, with the exception of highly sweetened nectars and fruit-based syrups.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

Meat, Poultry, Fish flashcards
Meat, Poultry, Fish flashcards

Animal products are an excellent source of protein, iron, zinc, and B vitamins, as well as beans, nuts, and seeds. Tofu (bean curd), as well as white beans are rich in the necessary calcium for the body. Almonds are a good source of vitamin E.

Milk, cheese, yogurt

Milk, cheese and yogurt
Milk, cheese and yogurt

Dairy products are an indispensable source of calcium. They also provide the body with proteins and vitamin B12. For eating should choose low-fat varieties of dairy products, because they contain a minimum of cholesterol, saturated fat and, of course, calories.

Fats, oils and sweets

These foods are high in calories and very nutritious. They should not be abused, but you should not completely refuse. In the diet must be present vegetable oils, which are a rich source of vitamin E (the body needs 1 tablespoon per day). Products containing molasses may be useful as a source of iron.

Healthy fats and oils
Healthy fats and oils

Options for the daily diet in accordance with the food pyramid

Of these groups of products you can cook a lot of different dishes. An approximate daily menu of an average person might look like this:

Option 1

  • Breakfast: a small piece of meat, a portion of rice and 200 g of salad, a cup of tea with lemon, a small fruit.
  • Snack: unsweetened fruit.
  • Lunch: two bread toasts with lean fish, green salad without dressing, mineral water with lemon.
  • Snack: kefir or yogurt.
  • Dinner: steamed vegetables with toast, a glass of water with lemon.

Option 2

  • Breakfast: chicken breast, sprinkled with parmesan, boiled potatoes with green beans, a cup of tea with lemon, a small fruit.
  • Snack: a handful of nuts.
  • Lunch: a portion of brown rice with steamed vegetables, a glass of mint tea, a small fruit.
  • Snack: kefir or yogurt.
  • Dinner: 150 grams of low-fat cottage cheese, a small fruit, a glass of water.

It is worth noting that such a diet provides the needs of the average person in food. For those who want to lose weight or gain muscle mass, the menu should be adjusted in accordance with the individual characteristics of the body and the goal.

Healthy nutrition and weight loss

The desire to lose weight makes many people turn to nutrition, because the main cause of obesity is the use of unhealthy food, fast food and large amounts of sweets. The path to a beautiful healthy body is through building a proper diet and diet.

In search of an optimal weight loss program for yourself, you should not immediately go to the Internet and study “revolutionary techniques” that allow you to lose weight without any effort or food restrictions. It is necessary to treat with caution all methods offered in the network, since quite often they are compiled by people who do not have professional education in the field of dietetics and cannot guarantee a positive result. If you have the opportunity, be sure to make an appointment with a dietitian who will conduct an individual study of the characteristics of your body, and according to its results will suggest the most appropriate nutrition program for you in accordance with your goals. If the advice of a professional nutritionist for any reason is not available to you, you can use the advice of experts leading websites, forums and blogs on weight loss, read books on this subject, not forgetting to check the information offered to you, get acquainted with the reviews and recommendations of people experienced this technique on their own experience.

Any nutritionist with confidence will tell you that you can lose weight by reducing the number of calories consumed by a person per day. 1200 kcal is considered to be the minimum number of units of energy needed by an adult’s body daily. Calculate the number of calories needed to maintain weight at the current level by determining your total daily energy expenditure or, as it is called, TDEE (Total Daily Energy Expenditure). It is calculated from the indicator of the level of basal metabolism – the number of calories needed to keep a person at rest (BMR) multiplied by the activity factor.

The formula for calculating basal metabolism, based on weight, height and age of a person, is derived as follows:

  • Males: 66 + (13.7 X body weight) + (5 X height in cm) (6.8 X age in years) level of the main metabolism.
  • Females: 655 + (9.6 X body weight) + (1.8 X height in cm) (4.7 X age in years) level of the main metabolism.

The result must be multiplied by the activity factor, which is equal to:

  • 1.2 sedentary lifestyle;
  • 1,375 average activity (light exercises 1-3 per week);
  • 1.55 high activity (intensive classes 3-5 times a week);
  • 1,725 ​​very high activity (heavy exercise 6-7 times a week);
  • 1.9 extreme activity (very hard physical work, or intensive training 2 times a day).

After you determine how many calories you need per day to maintain your current weight, you can easily calculate how many calories you need to lose weight. Without harm to the body, you can reduce daily calorie intake by 10-15% of the required to compensate for energy consumption.

Eat clean to lose weight
Eat clean to lose weight

What you need to know, going to lose weight?

  1. It is important to understand that a diet for weight loss without sports will not bring quick results. To speed up the process, having previously derived the formula for the number of calories taking into account physical exertion, of course, and, having calculated the daily ration from it, it is possible only by doing special exercises. You will learn about them in the next lesson.
  2. When choosing a diet, it is best to consult with a specialist doctor, or at least opt ​​for a well-known program, the effectiveness of which has already been tested by other people.
  3. If you start to sleep badly or feel constant fatigue and irritability, your overall health deteriorated – these are sure signs that the diet is bad or the amount of food consumed is not enough, which can damage your health and, therefore, the program needs to be revised or changed.
  4. Most low-carb diets need to be balanced. Carbohydrates – the basis that nourishes our body with energy. It is necessary to distinguish between fast and slow carbohydrates, while you can not completely abandon one and replace them with others. See here for more details. Weighted should be treated and express diets that allow you to lose weight in a short period of time. It should be remembered that losing weight with the help of a cucumber or buckwheat diet, you will soon gain weight again when you return to the usual diet.
  5. The number of meals – 4-5 per day. Portions are better to make small. It is advisable not to skip breakfast.
  6. Useful products for losing weight, allowing the body to maintain a balance of vitamins and minerals: apples, broccoli, wild berries, pomegranate juice, beans, garlic, nuts.
  7. The main thing is a positive attitude, willpower and determination. The rest is sure to work out.

Finally, an example of the menu for the day for women:

  • Breakfast: oatmeal on the water, 1 apple, coffee with milk.
  • The second breakfast: a glass of kefir, 2 peaches.
  • Lunch: 1 baked potato, a piece of fish, vegetable salad with a tablespoon of oil.
  • Snack: grated carrots with olives.
  • Dinner: boiled broccoli, stewed chicken breast.

Proper nutrition for muscle growth

Proper nutrition for muscle growth. A healthy diet is just as important for gaining muscle mass as physical training. Food serves as a building material from which the body takes everything that it needs for the muscles.

In the case of a set of muscle mass, the same principle works as with losing weight, only in the reverse order. If you want to gain weight, you need to consume more calories than your body spends per day. At the same time, large amounts of fast carbohydrates and fats should be avoided, which, unlike protein, do not directly participate in the process of creating muscle tissue and can accumulate in the body, creating an extra fat layer. However, it is the fats and carbohydrates that are the main source of energy for training and therefore it is impossible to completely abandon them: you must eat at the right time and in the right amount (in accordance with TDEE).

If you are actively involved in sports, then for breakfast and lunch it is important to get enough carbohydrates, because they provide us with the energy that is needed for intensive workouts. But the main role in muscle growth is assigned to proteins. The well-known common truth is that in order for muscles to grow, you need to consume 2 g of protein per kilogram of body weight. In general, the nutrition process should be organized as follows: meals – 5-6 times a day every 3 hours, portions are average.

Healthy foods for muscle growth
Healthy foods for muscle growth

What you need to know about proper nutrition for muscle growth?

  1. Muscles grow when the amount of incoming energy in the form of food exceeds the amount of energy consumed per day. Calculate the daily need for calories using the formula described in the block on weight loss and increase it by 15-20% (on average + 300-500 kcal daily).
  2. If you follow the rules and do everything right, but your muscles do not grow, increase your carbohydrate intake at breakfast and after exercise by 40-50 g.
  3. Do not panic while you stop muscle growth. Muscles grow abruptly. After several weeks of progress, stagnation may occur, and after a week or two, growth will begin again.
  4. Smoking and alcohol abuse are unacceptable, not only if you play sports, but do not correlate with a healthy lifestyle in general.
  5. Top 10 products for gaining muscle mass: cottage cheese, oatmeal, buckwheat, chicken breast, turkey fillet, salmon, tuna, beef, eggs, fish oil. Read more about these products in our blog article.
  6. You should drink enough water. About this below.

To achieve muscle growth you need to follow this daily ratio of consumed macronutrients: protein (proteins) 25-30%, carbohydrates 55-65%, fats -10-15%.

  • Protein. One gram of protein contains 4 kcal. The main sources of protein are chicken, turkey, meat (beef), fish, eggs, milk, cottage cheese, cheese, yogurt, protein powder, nuts, beans, peas, and soy. Proteins of animal origin (meat, poultry, milk, fish) are more nutritious than plant proteins (nuts, beans, peas, soybeans).
  • Carbohydrates. Carbohydrates contain 4 kcal per gram. The main sources of carbohydrates are oats, potatoes, yams, rice, pasta, sugar, fruits, vegetables, bread, fruit juices, milk, biscuits, chocolate, corn, cereals.
  • Fat. Fats contain 9 kcal per gram. The main sources of fat: butter, fatty meat, fatty fish, egg yolks, sauces, milk fat, cheese, biscuits, potatoes, nuts, olives, chocolate. Animal fats are more harmful for the body, primarily for the cardiovascular system than vegetable fats.

An approximate daily diet for muscle growth in men weighing 75-80 kg is as follows:

  • First breakfast: 2 whole eggs, 7 egg whites, 1 bun, 3 tsp of jam, a large banana.
  • Second breakfast: 150 g of chopped boiled breast without skin, 1 slice of low-fat cheese, 4 tbsp. spoons of fat-free mayonnaise, 1/2 onion, 3-4 tomatoes, 2 unleavened cakes.
  • First lunch: 250 g of beef on the grill, 100 g of pasta, 3/4 cup of tomato sauce.
  • Second lunch: 150 g grilled chicken breasts, 240 g boiled potatoes, 2 tbsp. spoons of fat-free mayonnaise, 1 cup of vegetable salad.
  • First dinner: 500 g of skimmed milk, 2 scoops of whey protein, 3 tbsp. spoons of honey.
  • Second dinner: 240 g of boiled fish, 240 g of boiled beans, 1 cup of boiled carrots.

Drinking regimen

Stay Safe, Be Sure to Drink Enough Water
Stay Safe, Be Sure to Drink Enough Water

Drinking regimen is an important element of a healthy lifestyle. Water is the basis of any living organism, including the human. Water regulates the water-salt balance in the body, body temperature, serves as the basis for the structure of new blood cells, normal functioning of the ligaments and joints, kidneys. Drinking enough water allows you to control your appetite.

What is the correct drinking regime? There are recommendations for diets, according to which you need to drink no more than 1 liter of water per day. In no case follow such diets can not. You will get the desired –5 kg per week, but your body will be dehydrated, which will affect your well-being and functionality. It is necessary to start drinking again when you want, and the weight will return. Remember, the rate of water for an adult per day is 2-2.5 liters, divided into equal doses over the same amount of time. Scientists derive this figure from the calculation of 30 ml of water per day per 1 kg of weight.

It is important to drink the right amount of water for those involved in sports. If the body is dehydrated, energy is absorbed by 10-30% worse, which directly affects the intensity of exercise and fatigue. It is recommended to drink a glass of water with lemon immediately after waking up – this speeds up the metabolism and favorably affects the digestive system.

 

What is a clear liquid diet | Clear liquid diet recipes and ideas

What is a clear liquid diet | Clear liquid diet recipes and ideas

Clear liquid diet gained popularity at the beginning of this millennium and immediately made a splash. Even today, it remains the secret of many expensive SPA centers, in which world stars clean up their figure. This technique can be based on a variety of products, but only on those that should not eat, but drink.

Advantages and disadvantages

In addition to clear liquid diet, it have several important advantages over other diets:

  • Migrated very easily, without the debilitating feeling of hunger.
  • Safe for health, do not create metabolic stress.
  • Completely remove toxins, slags, decomposition products.
  • Allow you to maintain physical performance, mental alertness, good mood.
  • Sated with necessary useful substances.
  • Based on a varied menu that does not require cooking special dishes and scrupulous counting of calories.

This technique is not recommended for a long time (more than 14 days) due to the following disadvantages:

  • Expressed diuretic effect, which can lead to micronutrient deficiencies.
  • The adverse effects of the absence of solid food on the gastrointestinal tract.
  • Imbalance of diet.

Due to the diuretic effect and the excretion of a significant amount of liquid, constipation can become one of the unpleasant effects of liquid nutrition. To eliminate this problem, it is recommended to use senna or herbal remedies. In addition, Senna itself is beneficial for losing weight, as it allows you to clear the intestines and prevent the absorption of fats by the intestinal walls.

 

Clear liquid diet ideas
Clear liquid diet ideas

Looking for an easy and simple way to regain grace and slimness? What about slow carb diet?

Products that are completely banned during the clear liquid diet:

  • Mayonnaise, ketchup, sour cream, cream.
  • Alcoholic beverages.
  • Sweet and carbonated drinks.
  • Ice cream.
  • Semolina.
  • Honey, jelly, kissel with a high sugar content.

Classic clear liquid diet ideas

Liquid methods of weight loss can be very diverse – from fairly non-hungry to the toughest. The most acceptable and most common is the classic version of the diet. It is, if not absolutely harmless, then, in any case, not as “evil” as other species.

Every day it is necessary to eat strictly in time, using only the liquids indicated in the menu. Skipping meals is highly undesirable. A single serving of drink is 250 ml.

 

Vegetable soup on the clear liquid diet
Vegetable soup on the clear liquid diet

 

Clear liquid diet foods and schedule:

  1. 8:00 – decoction of oats;
  2. 9:00 – broth from vegetables;
  3. 10:00 – clean boiling water;
  4. 11:00 – fruit or vegetable fresh juice, diluted with water in a ratio of 3: 1 (preferably apple, orange, pear, carrot,
  5. tomato, celery);
  6. 12:00 – low-fat milk;
  7. 13:00 – clean boiling water;
  8. 14:00 – fruit, fruit or dried fruit compote;
  9. 15:00 – meat broth;
  10. 16:00 – clean boiling water;
  11. 17:00 – clean boiling water;
  12. 18:00 – fruit juice, diluted with water in a ratio of 3: 1 (preferably apple, orange, pear or grape);
  13. 19:00 – vegetable broth;
  14. 20:00 – clean boiling water;
  15. 21:00 – yogurt.

Clear liquid diet recipes:

  • oat – ½ cup of oats in 1 liter of water, cook for 30 minutes, strain;
  • meat – 200 g of finely chopped lean veal in 1 liter of water, cook for 60 minutes, drain;
  • vegetable, fruit, berry – 300 g of raw materials or 100 g of dry per 1 l of water, cook for 10 minutes, strain.

The diet seems tough enough, but it will be as such for the first 2 days. Then the body quickly gets used to it, so on the third day the diet becomes quite familiar, and on the fifth it is felt after every dose of any drink, even after boiling water. If this does not happen, and dieting causes severe hunger, it is recommended to consider other options for drinking or a regular menu.

What is the slow carb diet? | Slow carb diet food list and 5 main rules

What is the slow carb diet? | Slow carb diet food list and 5 main rules

Looking for an easy and simple way to regain grace and slimness? Try a slow carb diet!

Did you know that losing 3 kilograms in just 1 month is incredibly easy? And this is really possible, even if you do not resort to physical exercises of medium and high intensity, but by “planting” yourself on a properly chosen diet. And three kilograms correspond to two sizes of a dress or trousers, depending on what you wear.

 

 

Why slow carbs are beneficial

Slow carb diet rules
Slow carb diet rules. Source: Positive healthwellness

For a start, it is useful to know how our body processes nutrients – nutrients. The key to understanding the problem is knowing the chemical characteristics of our metabolism. The truth is that fats are deposited from excess sugar in the blood. The mechanism itself is as follows.

The body consumes nutrients evenly and can not absorb more than some limit amount per hour, and excess sugar diligently processed into fat. For example, you felt hungry, chose a sweet dessert for a snack and got a few hundred calories.

Within half an hour, the “sugar attack” begins in the blood, which our body neutralizes, turning nutrients into energy and excess sugar into fat, simultaneously releasing a good dose of insulin, on the one hand, very necessary for digesting food, and on the other hand – secondary hunger soon.

After another hour, when you again want to eat, fats cannot turn back into sugar, as they are already deposited in the fat depots, and come out only when the body goes into emergency mode – ketosis, which is not only difficult but also dangerous to achieve.

Therefore, there is only one way out – to control the quality of nutrients, correctly combining proteins, fats and carbohydrates. And it will be right to avoid the surge of blood sugar, which cannot be completely neutralized.

Slow carbohydrates are not chemically ready for digestion, they need splitting and do not immediately “go into the business” – they require an average of 2.5 hours to free up all calories and sugar.

Slow carb diet is good for losing weight, which break down for several hours, do not cause a jump in sugar and are completely converted into energy for the cells, even if you didn’t train on that day – calories are spent on daily physical activity, digestion, breathing, mental work and even such activities, like communication and sleep.

 

Slow carb chicken and vegetables
Slow carb chicken and vegetables

 

Why is the liquid diet so popular? Read the article: What is a clear liquid diet?

Slow carb diet rules

That it is one of the easiest and easiest ways to lose weight. But only in order for it to be really effective, you should remember 5 simple, but meanwhile incredibly important rules.

  1. Avoid “white” carbs. These include: all types of bread, rice, cereals, potatoes, pasta, muffins, and, of course, any fried foods. Even this single step will help you lose weight!
  2. Build your diet on foods whose consumption does not lead to a set of unnecessary weight. And these are: – eggs, chicken, lean pork, fish; – black beans, lentils, red beans, soybeans; – Spinach, cabbage, asparagus, peas, broccoli, asparagus and carrots. Combine the above products, while making the minimum amount of salt and fat when preparing them. And if you wish, you can make your menu incredibly diverse, and therefore avoid the main mistake of all those who stop dieting, because he has to eat the same thing again and again.
  3. Discard liquid calories. And many people cannot lose weight precisely because they forget how high-calorie sweet coffee or sweet tea can be. Or the same fat milk. Teach yourself to drink plenty of pure water. And if, suppose you cannot imagine your day without coffee, use sweetener instead of sugar. And remember, if you do not abuse them, it will be perfectly safe, because Many of the “horror stories” told about him are the most common fabrications. Also, do not be fooled into believing that soy milk, carbonated drinks and fruit juices help you lose weight. All of these drinks contain aspartame, which, as scientifically proven, stimulates weight gain. Alcohol is also prohibited for you. Although half a glass for a holiday you still do not hurt.
  4. Eat less fruits, vegetables and berries. And do it because our ancient ancestors (and many people forget about it) did not eat fruit all year round. Knowing the ripening period of most fruits, we can safely say that our evolution did not accustom us to the daily consumption of fruits and berries. And because the formula “orange” or “a handful of grapes every day” is absolutely fake. But there are two exceptions to this rule. And these are tomatoes and avocados. Tomatoes are a good source of vitamin C and lycopene, and avocados are rich in omega-3 fatty acids. Slowly carbohydrates allows you to eat fruit once a week, so enjoy this day.
  5. For one day once a week, forget about the diet and let yourself relax. Eat everything that you really want, but at the same time observe the measure. And relax, because it has been proven that increasing calorie intake once a week helps fat loss, because it boosts the metabolism in working condition, forcing it to work to the maximum.

So, as you can see, the slow carb diet is very simple. Yes, the choice of products is limited, but you can mix and match the allowed products in any combination, and there are just enough of them to avoid hunger. Another advantage of this diet is that you should not count carbohydrates that you eat. Which allows us to think that a simpler diet will be hard to find.

 

Slow carb diet rules
Slow carb diet rules

 

Slow carb diet food list for weight loss:

  1. Buckwheat;
  2. Oatmeal;
  3. Beans;
  4. Cabbage;
  5. Squashes;
  6. Turnip;
  7. Sour apples;
  8. A pineapple;
  9. Spicy greens;
  10. Nuts.

10 “prohibited” products:

  1. Sugar;
  2. Pasta;
  3. Semolina, rice, wheat;
  4. Beet;
  5. Corn;
  6. Bananas;
  7. Jam;
  8. Buns;
  9. Sweet soda;
  10. Alcohol.

Weight gain on a slow carb food list

Men more often want to gain weight than lose it. This is due to the fact that they train more and thanks to carbohydrates they can gain weight faster, increasing their stamina at the same time. Therefore, those thin people who can not get seductive forms in any way just fit such a diet. Why get fat? This is not about solid 20-30 kg, but about a small weight gain for acquiring more rounded shapes.

And when the bones stick out, it is not only ugly, but also uncomfortable, it even hurts to sit on a hard chair. So do not be surprised, this is a completely different version of the diet for weight gain. The process takes more time, especially if you play sports, but it is with this combination that you can get a very beautiful figure.

The proportions are as follows:

Protein 30%
Fat 15%
Carbohydrates 55%
In this case, you must follow such a diet for at least a month, so you can get plus 5 kg. But it’s better to leave carbohydrates in the morning, and proteins later in the evening.

An example menu looks like this:

  • For breakfast: eggs, oatmeal, buckwheat in milk, scrambled eggs, cheese sandwiches.
  • Snack: apples, pears, other fruits, corn tortillas, milk, fatty yogurt.
  • Lunch: any porridge (preferably buckwheat or rice) with mushrooms, vegetables, legumes, meat, fish or seafood.
  • Snack: bananas, smoothies, juices, nuts and dried fruits, cheesecakes.
  • Dinner: steamed or fresh vegetables, salads, fish, meat.
  • At night, you can eat cottage cheese or drink kefir.

Way Out of a Carbohydrate Diet

The main thing that certainly does not need to be done is to pounce on something that I did not eat all the time while I was on a diet. The body needs time to adapt to products and to large portions. They don’t need to be made too big, because you don’t want to regain weight. Slowly and gradually add your usual foods, but still try to use as few fast carbohydrates as possible in your diet. Gradually and increase the serving. So in a couple of weeks you will get used to it, and thanks to the diet you can eat less and better control your appetite.

Physical activity

As for exercises, although they change the shape of your body and burn fat, they do not make you smaller and thinner. After all, fat is being replaced by muscles. And it is known that the same exercises for the running-in of the press and the buttocks instead of the desired reduction in volume can lead to the fact that, even dropping fat, you will become 1–2 sizes larger. And it will happen at the expense of building muscle mass.

What sports to do to lose weight

What sports to do to lose weight

Today’s world is ruled by the cult of the sports body. How to find the forms of your dreams? Many hopes are placed on sport. That’s just the abundance of different techniques in combination with poorly trained instructors leads not to finding the ideal proportions, but to physical exhaustion, trauma and dislike for the sport for the rest of your life. Today we will help you figure out how to correctly introduce training and proper nutrition in your life, and what sport for weight loss gives the best results.

Why did not you manage to lose weight?

Everyone who has not managed to lose weight due to training, make the same mistakes:

  1. Preservation of previous eating habits. Even the most effective training program will not give the desired result, if not to deny yourself food. This is not an appeal to sit down on a hard diet, but you will still have to adjust your diet.An obligatory condition for weight loss is a caloric deficit, that is, their costs should exceed consumption. To create a deficit it is often enough to replace simple carbohydrates (refined sweets, baked goods) with complex ones (cereals, vegetables, fruits, whole grains). To go to the other extreme and there is very little and rarely too it is impossible. The body perceives this as a signal of hungry times and begins sports to do to lose weight to slow down the metabolism to create fat reserves for the future. The problem is solved often (up to 6 times a day), but small in volume meals. This provides a run on the treadmill correctly deficit of calories and only contributes to the acceleration of metabolism.
  2. Absence of a system. The result can only be obtained from regular training. Better 3-4 short sessions per week than one exhausting workout at the weekend, from which you will only get physical exhaustion.
  3. Fanaticism. This concerns enthusiastic newcomers who have a habit of dramatically changing their lives from Monday. They at once refuse all harmful products and visit the gym 5-6 times a week. But enthusiasm has a property with time to fade, and the rule “the more, the better” in the sport does not work. As a result, an ardent fan of HLS is very quickly disappointed, and then tells everyone about the inefficiency of training.

The key to success in losing weight is a gradual change in habits in a comfortable pace for yourself. The training and nutrition regime for each type of physical activity is built up. We will consider the most effective of them in terms of losing weight.

lose weight

Cardio Workout

Cardio is the classic for losing weight. Running, walking, bicycling, aerobics and other types of active, accelerating the heartbeat of the load will allow you to spend a maximum of calories with minimal time costs. Other advantages of cardio training include:

  • healing effect on the cardiovascular system;
  • Fresh air, the location on which involves a large part of cardio-loads;
  • Availability, as you can do it yourself and without additional equipment.

But if your goal is to lose weight, and not just to train your heart and tighten your muscles a little, you need to deal with cardio in consideration of many nuances.

  1. The optimal duration of training is 40-50 minutes. During an aerobic exercise, the body draws energy from fat stores, but it does not happen from the first minute of training. To make the fat “go to use”, glycogen reserves from the muscles and liver must be used for a start, and this takes about 20 minutes. If you were engaged only 20 minutes, then  on the amount of fat tissue such training will not affect. But even more than 60 minutes of training, too, is not worth it, because after this time the body begins to use muscle tissue instead of fat.
  2. Correct alternation of loads and rest. Cardiovascular better to spend as often as possible, and if the body manages to recover, then even daily. Unlike the power loads, rest after which continues to stimulate the metabolism, aerobic exercise burns fat and speeds up metabolism only directly during the session.
  3. Heart rate control. For effective fat burning, high loads are not needed. If you run fast, then actively train your heart and stamina. But the occupation at the limit of its capabilities can not last long, and, perhaps, you will not even reach the phase of fat burning. A good pace for losing weight can be calculated by the pulse. It should be 60-70% of the maximum mark, for the calculation of which you need from 220 to take away the number of your full years.
  4. Food. Forget about classes on an empty stomach. If you want not just to quickly get rid of excess fat, but also to find a sports body, then for 30-60 minutes before training you need to eat something light, combining complex carbohydrates and proteins. The first will provide you with energy for a long training, and the second will not allow the muscles to break up together with the fat tissue. After loads for about 45 minutes, it’s better not to eat anything. Then, if it’s a day, you can eat something from carbohydrates to replenish energy, and in the evening it is necessary to confine yourself to protein foods in combination with vegetables.

cardio workout

Now let’s talk directly about the varieties of cardio loads.

Running or walking

With the help of running, you can quickly get in shape, as in one 40-minute workout at an average rate of about 500-600 calories, which for a slimming person is almost a third of the daily diet.

But if the weight is too large, start better with  walking at a fast pace. This will exclude an excessive load on the heart and joints, besides the beginning runner, it will be difficult to continue training recommended 40-50 minutes. The expenditure of calories during fast walking is approximately 200 kcal per hour. But this figure can be increased by 45% using the technique of Nordic walking using ski or specialized sticks.

Intensive group sessions

Fitness in groups is divided into many kinds – aerobics, shaping, tai-bo, bodyflex, etc. Combines them that all exercises are done with own weight or light dumbbells (up to 3 kg). Classes in the group under the supervision of the instructor will not allow you to feel sorry for yourself and relax before the time, so with regularity and parallel adjustment of nutrition, you get a guaranteed result in losing weight. However, such training carries a great shock load on the joints, so not everyone is useful.

sports to do to lose weight

 

Yoga and Pilates

Static stretching exercises will increase your flexibility, develop a little strength, teach you to relax, but this is not the best way to lose weight. The expenditure of   calories in such occupations is minimal, and they have no stimulating effect on metabolism.

Dancing

Dance is the most fascinating version of cardio loads. You can choose any genre to your taste, but the most contributing to weight loss are:

  • Flamenco. Passionate Spanish dance, involving all muscle groups.
  • Belly dance. Perfectly pumps the press and helps remove fat from the thighs.
  • Irish step. By energy efficiency is not inferior to jumping rope or step aerobics.

Another plus – you can go to a couple of dances with your spouse, combining the sport with family pastime.

Power training

In the gym, you can not only build muscle mass, but also get rid of fat. It’s all about the training scheme. For fat burning, each exercise should be done 3-4 times with the maximum number of repetitions in each (20-25). Accordingly, the weight of the inventory must be chosen so that you can lift it at least 20 times.

power training

Another important condition is a minimum rest between approaches, not more than 1 minute. With such a training scheme, a girl can not be afraid to build muscles, since this approach is aimed solely at fat burning and drawing the relief of the musculature.

Classes at home

With a lack of time or money, you can go in for weight loss at home. In addition, it is almost the only real opportunity to come to form a woman in a decree. You can do absolutely free of charge, guided by video lessons from the Internet. And you can spend a little and buy small dumbbells (2-3 kg) or weighting agents, which will make home workouts more intense and diverse.

You need to train at least 3 times a week for 40-60 minutes. Each lesson should include both cardio and strength. In the absence of simulators, a cardio load can be provided at the expense of a rope or jog in place, and if the house is multi-storey, burn the calories will help to  run along the stairs. Strength exercises should be as diverse as possible, directed at different muscle groups.

Do not need to swing the press for hours or make slopes to get rid of the stomach and sides. Local fat burning does not exist, this process occurs evenly on all parts of the body.

Whichever sport you choose for weight loss, the main thing is to enjoy the process itself, because on one willpower you will not last long. A guaranteed and long-term result can be obtained with moderate, but regular training, and only under the condition of changing eating habits.

Secrets of a healthy nutrition

Secrets of a healthy nutrition

Health and nutrition, is an integral part of the system HLS man, and of course, there are some secrets that will allow to raise the status of the body to a higher, productive, a new level of quality of life.

The correct diet and awareness of all the useful elements contained in the products will be incredibly useful for each of us. We can prevent diseases and diseases by using the most powerful medicine – food.

Competently chosen diet, the right approach to nutrition, is the key to losing excess weight, a set of muscle mass or at all can act as a prophylaxis / treatment for many diseases associated with suppression of normal gastric microflora (gastritis, ulcer, dysbiosis).

Secrets of proper nutrition

Read below, with our 8- secrets of proper nutrition, which will help you improve your health, lose weight, get rid of diseases and extend your life.

Increase the intake of quality proteins

Proteins are an integral part of any diet, these nutrients are mainly found in animal and vegetable products and play an important role in the functioning of our body. Here are just some of their functions:

  • help build new muscle cells that make up the musculature
  • proteins enter the structure of nails, hair, connective tissue
  • are enzymes of many biochemical reactions in the body
  • impart strength to bone and cartilaginous tissue
  • responsible for clotting of blood, forming a clot, if damaged

For example, albumen proteins, detoxify toxins, poisonous substances that have entered the human body.

Red fish, meat, eggs, chicken breast, walnut, kidney beans, chickpeas, cheese, milk
Red fish, meat, eggs, chicken breast, walnut, kidney beans, chickpeas, cheese, milk

However, not all proteins of lonely are valuable to the body. A person should try to consume foods that contain proteins of high biological value (BC), because they are rich in essential amino acids, which are easily digested and absorbed by the body, above all:

  • Seafood
  • Chicken Eggs
  • A fish
  • Milk whey, kefir, yogurt, casein
  • Chicken breast

Unfortunately, vegetable proteins have a low biological value, but among them, beans, peas and buckwheat are the leaders, whose BC is about 65%, digestibility is 80%, protein is 20%.

For example, dietary (low-calorie) protein high BC is used to build muscle mass, maintain the body in tone, especially popular among athletes are protein, low-calorie cocktails.

Though disputes among scientists still do not abate, but approximate figures of the daily norm of whey protein per kg of body weight can be announced:

  • For people with sedentary lifestyles – 1.5 g / kg
  • For sportsmen of active sports – 2 g / kg
  • For athletes of power sports – 2-2.5 gr / kg

If you just started exercising, your body will start to digest proteins faster, and therefore 1.5 grams of protein will not be enough. But if you dramatically change the diet and increase the amount of protein in food, for example, up to 6 grams per kilogram of body weight, then the body will start to convert excess protein into sugar (gluconeogenesis), and this process can cause you obesity (especially if you are endomorph) as well as there will be a need to additionally display an increased amount of nitrogen waste, which naturally will not affect the better for the kidneys. Therefore, adhere to the always reasonable limits of protein intake per kg of body weight.

Therefore, when moving to a sporting lifestyle, it is necessary to gradually increase the amount of digestible proteins, and then for a while back to 1.5 grams per kilogram of weight. As a result, the body will begin to more effectively absorb protein, amino acids.

Mussels, shrimps, crab and greens
Mussels, shrimps, crab and greens

Provide the body with complex carbohydrates

Carbohydrates are responsible for the taste of food, as well as for energy in the body, besides they help maintain immunity. They are found in cereals, potatoes, fruits and vegetables. Every day it is recommended to eat 8-24 gr. per kilogram of weight. Studies conducted in the last 30 years related to the diet and the body’s response to glucose have completely changed the carbohydrate classification system.

In the course of these studies, a glycemic index (GI) was developed that shows the level of influence of products with carbohydrate content on blood glucose level. With it, you can measure the rate of digestion of carbohydrates – and the higher the GI of a product, the faster the level of sugar (glucose) in the blood will rise after it is consumed. Therefore, those people who want to lose weight should strive to consume foods with a low glycemic index, this approach to nutrition will allow you to spend the maximum amount of calories, due to the fact that carbohydrates will saturate blood gradually, rather than quickly, as in the case of fast carbohydrates.

Potatoes, macaroni, cereals, legumes
Potatoes, macaroni, cereals, legumes

Include in the diet superfoods

In the food industry, they are called ” functional products”. It’s about products that not only contain important nutrients, but also have additional functions (like health promotion or disease prevention). They are often referred to in the media as products that can fight various diseases. Examples of such superfoods:

  • A tomato
  • Blueberries
  • Beans
  • Walnut
  • Pumpkin
  • Salmon
  • Oatmeal
  • Broccoli
  • Orange
  • Spinach
  • Soybean
  • Tea
  • Yogurt
  • Honey

All of them rightfully deserve to be called superfoods, each of them has a beneficial effect on the body:

  • Strengthen immunity
  • Deduce toxins from the body
  • Gives high biological value
  • Allocate the body, useful (good) calories

In the US, it is forbidden to label the food with a superfood if it has not passed the relevant studies, and has not proved useful.

Do not see! Superfoods are not only products made in conditions of ideal ecology, far from highways and plants, they are also just useful products that have a healing effect on the human body.

Legumes, cashews, pumpkin seeds, berries
Legumes, cashews, pumpkin seeds, berries

Increase the intake of vitamins and minerals

As a rule, in any balanced diet contains the right amount of vitamins and minerals consumed. Nevertheless, in some cases, particular attention should be given to a particular vitamin or group of minerals.

We offer you to get acquainted with our table of vitamins, in order to know your daily requirement, dosage, and what can be a deficit in the body of a vitamin.

Try to consume vitamins from natural products (fruits, vegetables, greens, fish, milk, beekeeping products), if for any reason, it is difficult to buy on a regular basis, use multivitamin complexes that are already balanced in terms of quantity.

The average person, quite enough vitamins and minerals from ordinary, natural products, but if you are actively involved in sports, or you have very hard / harmful work, then you will be advisable to buy additional vitamins in the pharmacy / online store.

The main task of vitamins and minerals is to maintain a complex healthy state of the body. Any deviations in health, colds, joint pains, breaches of the integrity of the skin, an occasion to review your diet, in favor of increasing the consumption of micro and macro elements.

Fruits and vegetables (tomatoes, orange, kiwi, corn, carrots, pears, strawberries)
Fruits and vegetables (tomatoes, orange, kiwi, corn, carrots, pears, strawberries)

Brew medicinal herbs

Recently, among those who maintain a healthy lifestyle, especially popular are herbs such as echinacea, ginkgo and St. John’s Wort. They help prolong life, protecting against colds and stress, and also significantly increase the concentration of attention.

Any herbs that a person uses, have less or more biological activity. In addition to the aforementioned herbs, they also showed themselves well:

  • Mint (used to treat the liver and gallbladder, improves the digestive system, increases appetite, has a diuretic effect, relieves itching and redness of the skin)
  • Sage (treats digestive diseases, eliminates problems with the liver and kidneys, has an antimicrobial and anti-inflammatory effect)
  • Mellis (especially useful to women, treats hormonal disorders, reduces inflammation, fights against toxemia here is the time of pregnancy, relieves the soreness of menstruation)
  • Chamomile (a universal remedy, antiseptic, healing, anti-inflammatory, often used to treat the genitourinary system)
  • Motherwort (helps strengthen the heart, has a light vasodilator and diuretic action, soothes the nervous system, removes toxins from the body, fights skin diseases)
  • Tarhun (normalizes blood pressure, removes inflammatory processes, strengthens immunity, removes worms)
  • Verbena (normalizes metabolism, has antipyretic, restorative and tonic effect, helps fight with ulcer, rash, scabies, acne and other skin diseases, reduces the level of harmful cholesterol, increases the level of hemoglobin in the blood)
  • Stevia (sweet taste makes it indispensable in the diet of all diabetics, so it is used for the treatment of diabetes, also successfully used in the fight against digestive disorders, oncological and fungal diseases)
  • Thyme (has analgesic, anti-inflammatory and antispasmodic effect, is used to treat cough, because of its expectorant capacity, and also to combat bronchial asthma, tuberculosis, mycosis, chlorosis, prostatitis and rheumatism)
  • Ivan-tea (has a soothing, antimicrobial, antipyretic and anti-inflammatory effect, it helps to overcome migraine, headache, insomnia, heal mucous membranes of the stomach, relieve food poisoning, and also is used in the fight against colds, periodontosis in the first stage and in disorders of sexual function in men)
  • Wormwood (useful properties due to anti-inflammatory, antibacterial and antispasmodic effect, it improves digestion, normalizes the nervous system, treats rheumatism, bronchial asthma, ulcers, eczema, gastritis and burns, effectively fights against fungal diseases)

Beneficial effect of herbs on the human body (baths, lotions, decoctions, tinctures), helps to fight many ailments and diseases, avoiding traditional treatment with pills and injections.

Dried useful herbs (chamomile, wormwood, St. John's wort, dandelion)
Dried useful herbs (chamomile, wormwood, St. John’s wort, dandelion)

Use food additives

Many people often think about the benefits of modern nutritional supplements, and there are several reasons for this. First of all, some doubt that the products of natural origin contain the necessary amount of nutrients, and therefore they are not sure that even the most balanced diet will give them the right amount of proteins, fats, carbohydrates, vitamins and minerals.

As you know, manufacturers of food additives spend huge money on advertising, but it is important to understand that not all such additives produce a real effect – there is a high probability of encountering an expensive “pacifier” that will not bring anything but an empty purse and side effects.

Food additives (powders and capsules)
Food additives (powders and capsules)

How to choose food additives?

We advise you to include in the diet only those food supplements, on the packaging of which the number of active ingredients is specified in detail. And remember that “natural” does not mean “safe”, because some of the additives, especially on the basis of herbs (for example, tribulus terrestris, geranium) have rather unpleasant side effects. If you have serious illnesses, then you need to consult a doctor who will help you to make a balanced diet and write biologically active supplements just for you.

We also do not recommend that pregnant and lactating mothers take supplements themselves that have not been approved by their treating physicians.

Among the supplements, the most popular following types of sports nutrition:

  • Protein (supplies the body with high-quality protein, helps to bring muscles into tone)
  • Creatine (supplement recommended by all vegetarian, gives explosive strength and relief to muscles)
  • BCAA amino acids (accelerate the recovery of the body, prevent muscle catabolism)
  • Gainer (a protein-carbohydrate mixture, supplies the body with energy, provides a surplus of calories in the body, is useful to people who are hard to gain weight)
  • Testosterone boosters (increase the production of their own testosterone, recommended to all men who have problems with potency)

A person who does not exercise, has a sedentary lifestyle, or is inactive, these supplements are not needed in principle, all the necessary nutrients can be obtained from regular meals, except for one, if you eat poorly, you do not have time to prepare yourself a healthy food, in this case we recommend you buy protein and if you are prone to leanness yet geyner.

As a bonus, on many jars of sports nutrition, on the label, in addition to the main active substance, very often write the presence of vitamins and minerals, that is, past the main effect, you vitaminize and mineralize your body, which can not but rejoice.

Creatine monohydrate powder
Creatine monohydrate powder

Eat only “good” fats

They will help you improve your well-being and stay in shape. Experts in the field of nutrition agree that fats are extremely necessary for the body. If you want to have a fast metabolismand clean skin, then you can not do without fats. “Good” fats are found in fish (tuna, salmon, mackerel), nuts (almonds, walnuts), flax seeds, avocado fruits, cold pressed oils, chicken eggs.

Try to avoid saturated and trans fats, as this can lead to metabolic disorders, accumulation of toxins and increased levels of harmful cholesterol (low density lipoprotein) in the body and, as a consequence, blockage of blood vessels.

Foods rich in harmful (trance and saturated fats):

  • hydrogenated fat
  • palm oil
  • fried food
  • culinary fat
  • mayonnaise
  • ketchup
  • margarine
  • chips
  • fast food

Many people are aware of the harm of these products and are constantly working on their quality, so pay attention to the labels on the back of the package on which you should write “does not contain preservatives, is made from natural products”, or simply read the composition, usually such useful products slightly higher in value than their “pests” brethren.

The problem of all people, especially the younger generation, which only just begins to live, is that they do not feel the harm of food that must be avoided in their diet, due to the fact that this negative effect on the body is not lightning fast, and not even fast, but slow, gradual in nature (alcohol and nicotine act on the same principle, gradually destroying human health, so people do not understand why they should stop drinking or smoking when they are “healthy”, but they refuse everything because they refuse drugs, because know if you “sit down” in 3-5 yearsyou will lie in the grave, so in society they are not accustomed to unlike nicotine or ethyl alcohol), the vessels become clogged for 20-30 years of malnutrition, cholesterol is deposited on the walls, clogging them, and as a result, a person dying to 50-60 years old dies from heart failure, stroke, heart attack (according to statistics, on average 30% of the world’s population die from cardiovascular disease). Draw conclusions, take care of your health from youth.

Unsaturated fats in food (fish, avocado, chicken eggs, olives, almonds, pumpkin seeds, olive oil, pistachios, walnuts, hazelnuts)
Unsaturated fats in food (fish, avocado, chicken eggs, olives, almonds, pumpkin seeds, olive oil, pistachios, walnuts, hazelnuts)

Diversify your diet

For the prevention of most diseases (including heart disease and cancer), it is recommended to diversify your diet to the maximum, so that the body receives a rich mixture of nutrients and minerals. Try to buy as many different fruits and vegetables as possible.

Try once a month to completely change your diet. Eat one apple each day, because the pectin contained in apples cleanses the digestive system, removing toxins from it, which reduces the risk of cancer and other diseases, and do not forget about bananas, because they are rich in vitamins and minerals (especially potassium 358 mg) that naturally normalize blood pressure, relieve muscle cramps, constipation, arrhythmia, maintain acid-base balance, prevent the appearance of edema.

The main task of any healthy diet is a balance, that is, you must receive all the necessary macro, trace elements, as well as useful fats, proteins and carbohydrates in the amount you need, according to your daily intake.

To diversify your diet means to change the habitual image of a monotonous menu, to a more refined menu. If you already eat, properly, healthy and balanced, and feel that the products are already beginning to “become boring”, just change them to similar ones, for example, from one type of fish to another, squid with shrimps or crab, replace the kiwi with kiwi, orange juice pineapple and so on, all these factors form the basis of a healthy human diet.

These secrets on nutrition, pursue the goal of maximizing the popularization of a healthy lifestyle of the population, which implies a rejection of bad habits, adherence to proper and healthy nutrition and regular exercise of sports loads.

Secrets for a healthy lifestyle:

How to choose a gym?

How to choose a gym?

Someone before, someone later, comes to the idea that it’s time to start practicing yourself, lose weight, pull up the figure, pump up the muscles, and then the main question arises, how to choose a future gym that will allow you to engage in fitness or bodybuilding.

At the first stage, when the idea to go to the gym was ripe, it is necessary to decide on the choice, because there are many fitness centers in almost every city, and among all this diversity you need to choose only one that will meet all your criteria in order for the training to take place comfortable and effective.

Choosing the right gym

Before, finally stopping your choice on a specific gym, we recommend that you get acquainted with our tips and recommendations that will help you spend your financial resources and time more effectively to achieve a beautiful, athletic figure.

The purpose of the gym

Not all fitness centers are equipped with the necessary equipment for carrying out full-fledged strength training, some have mostly treadmills, exercise bikes, ellipsoids (such gyms are “sharpened” for aerobic training, that is, to lose weight, lose weight), others, have a lot of collapsible dumbbells and bars, a platform, various vultures, a lot of pancakes and bars under the bar (that is, the inventory involves explicit increases in strength and muscle growth).

The first option is more suitable if your task is to burn fat, the second option is suitable for those people who want to build muscle, pump up, so based on the equipment available in the gym, you can already make a conclusion whether it is worth visiting it or not.

To find out what kind of equipment is most likely to be in one or another gym, it’s enough at the entrance, ask for a tour around the hall from the administrator or a fitness trainer, or find their group on social networks (instagram, facebook), in which probably there will be a photo of the hall and the inventory, which is there).

A muscular athlete with a bare torso stands in a slant with a dumbbell in the gym
A muscular athlete with a bare torso stands in a slant with a dumbbell in the gym

The cost of the subscription to the gym

In many cities, it has long been practiced to sell, not only a monthly but also an annualsubscription, the cost of which can be completely different, and everything will depend on the status, name, location of the gym, and of course on the presence / absence of this or that training equipment, the area of ​​the premises, various free / paid services (swimming pool, massage, solarium, sauna).

As a rule, people who have a high enough income who are willing to pay a small amount for comfort, go to expensive, premium, VIP fitness centers, all the rest are satisfied with the average and low quality of the hall. But sometimes, it even helps to tune in to the training, immerse in the working atmosphere of the gym, plunge into the days of Arnold Schwarzenegger’s “basement rockers.”

Therefore, if your financial resources do not allow you to visit expensive fitness centers, find economy class rooms, do it simply, thanks for example to the notorious 2gis program, specify your city, and in the search type “gyms”, in the window that appears, which are in your city, indicating the phone, the schedule of work, the cost of the subscription, photos and reviews, it is very convenient and simple.

The leading positions of VIP or premium class are occupied by WorldClass, the cost of a monthly subscription in such a gym is usually $ 100-150, as for the economy class.

Money (dollars) and dumbbell on a dark background
Money (dollars) and dumbbell on a dark background

Schedule (mode) of the work of the gym

One of the most important criteria for choosing a gym is its mode of operation, because sometimes the main work activity ends very late, and the halls that work until 21:00, have to “weed out”. The same applies to gyms that start opening at 9-00, they obviously will not suit people who are used to training in the morning, before the main job.

Strength training  2-3 times a week, for 30-45 minutes (many are still in this mode of training, because they do not want to change the usual gym with an inconvenient work schedule for them), almost to nothing, except for an empty purse and empty Spending time will not result, due to the fact that you will not have enough time to fully implement all the repetitions with the observance of the rest time between the approaches.

Hurrying to perform the exercises, for a short period of time, until the gym is closed, you can not arbitrarily cause yourself and other  trauma, and it is natural not to talk about the concentration of attention to the technique of performance in such a fast mode of the training process.

Therefore, if you want to successfully combine time work and a gym, try to find 24-hour (in small and medium-sized cities, there are almost none) or a hall that meets your working day requirements, for example, from 7-00 to 23-00.

Time for fitness
Time for fitness

Other points that should be considered when choosing a gym:

  • Is there a fitness instructor in the gym (a competent coach will be able to suggest the technique of performing exercises, give advice and recommendations on healthy nutrition and the plan for training)
  • How often the room is ventilated, whether there are conditioners, is especially actual in the summer (in conditions of heat, lack of oxygen, it is much harder to train, there is shortness of breath)
  • Location from home / work, the closer the room, the easier and faster it is possible to get, and hence fully exercise
  • Does the music play, if it plays what, sometimes it is better to take your mp3 player
  • How good is lighting, in poor lighting, eyesight deteriorates, you can accidentally injure yourself or others
  • The area of ​​the room (in a small and narrow hall, oxygen is less, simulators, dumbbells, barbells are constantly occupied)

As a rule, in expensive halls, absolutely everything is done for comfortable and pleasant workouts, starting with a shower room, in which there are already all soap supplies, ending with free protein-carbohydrate cocktails, which are so necessary for the athlete to recoverfrom training.

Fitness girl drinks from a shaker water in the gym
Fitness girl drinks from a shaker water in the gym

And the last thing I would like to draw your attention to is directly on the trip to the gym, some having read this article, they will not go anywhere, find an excuse, there is no time, I’m too thin or fat, I’m ashamed and so, through all these, the “test” were almost all successful fitness models and bodybuilders, all were once very weak, thin, with a flat booty and thin arms, but they all found the strength to go train, overcome themselves. This question only concerns your motivation, how much you need it all.

Look at Arnold Schwarzenegger in 15 years, it was the usual skinny young man, and how he became thanks to heavy training in the gym and rigid internal discipline, which he was betrayed, and that led him to success in almost all areas, not just in the bodybuilding.

Following our advice, choose a gym for yourself, find yourself a training program, learn the technique of doing exercises, get to know the proper nutrition when playing sports, and follow your ideal athletic figure.

Watch the video: How to choose the right gym?