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.

 

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:

Sports nutrition for cutting muscles | Bodybuilding cutting

Sports nutrition for cutting muscles | Bodybuilding cutting

Sooner or later, every sportsman faces a loss of attractiveness of form. The typed muscles hide under the typed fat, and even though the person becomes many times stronger, it is quite difficult to distinguish him from a simple fat man. Therefore, all people use the periodization of training. One of the periods of sportsmen is weight loss, or in a more professional sense – cutting. How to improve your results, and what sports nutrition for cutting to choose? Let’s consider further.

General information about bodybuilding cutting

Before considering the correct selection of power for cutting, you need to enter some concepts. Weight loss is the maximum weight loss, with a priority on fat mass. Losing weight means applying all efforts. During slimming, a person:

  1. Loses muscle mass, sometimes in a larger volume than fat.
  2. Do not strive to maintain the right balance of proteins in the body.
  3. Loses power indicators.
  4. Loses muscle tone.
  5. Very often it loads the kidneys and liver.

This method of weight loss is suitable only for those people who do not have a basic physical form and can not perform most of the standard exercises. In addition, a basic weight pull is necessary for health. Well, and often it does not require intensive physical exercises, which is a priority for girls.

Read the article about protein bars.

Bodybuilding cutting – cardinally different from losing weight, despite the external similar signs. Cutting is  the loss of the fat layer and excess fluid under the skin, with the maximum preservation of muscle mass. Cutting, like a physiological process, is a more complex mechanism that requires deceiving the body.

In-time cutting, people:

  1. Preserves muscle mass, sometimes sacrificing additional kilograms.
  2. The intensity of weight reduction is much higher than with the classic weight loss
  3. Strive to maintain the correct balance of proteins in the body.
  4. A slight loss of strength, with almost instant recovery.
  5. Increased muscle tone.
  6. Gets a blow to the entire body.

Bodybuilding cutting is a process that is best performed only with a significant supply of muscle mass. In addition, proper cutting  causes a strong dehydration of the body, which is required to improve the relief and venousness. Therefore, this process, in contrast to losing weight, has a short-term character with a subsequent pullback. However, it can be prolonged with less harm to health. To do this, you need to use the right sports nutrition during cutting. It will allow to consolidate the results, remove more fat layer in comparison with water, and slow down the rollback after the end of the course.

 

What else can you say about drying
What else can you say about cutting

 

What kind of food to choose?

Consider what power is better to use for cutting, and how it affects the body of a training athlete.

Sports nutrition Necessity Influence on the body Impact on the result Danger to health
Multivitamins Extremely high. In the cutting process, the body actively spends vitamins, which dissolve to maintain basic functions that deal with stressful situations. Replenishment of vitamins from natural food in view of the features of a diet is almost impossible. The result does not affect cutting. The possibility of obtaining hypervitaminosis in the absence of a normal amount of fluid in the body.
Whey Protein Extremely high. To support proper cutting, it is important to maintain a constant anabolic background in catabolic processes. Protein allows to destroy fat cells practically without affecting the protein tissue. Allows you to keep muscle mass. With a lack of water, the genitourinary system is heavily loaded. The rest  issafe.
Glutamine You can do without it. Amino acids, affecting the speed and quality of recovery. It is necessary to maintain power performance with less loss when leaving the cutting. Allows you to better feel between workouts. It does not pose a danger to the body.
Creatine Only in case of health problems. Creatine interferes with cutting, as it causes severe water retention. However, in the initial stages of fat loss, it is taken to increase the intensity of training. It increases the effect of pumping and the intensity of training. There may be seizures.It is not recommended to go swimming during the loading phase.
Conjugated linoleic acid or CLA Not necessary. Amino acid affects the adaptive properties of our body. Improving self-awareness between training. No.
BCAA – amino acids with branched chains For professionals –  extremely high, for beginners – there  is no need. It is an ideal source of all essential amino acids, it allows to completely stop catabolic processes in muscle tissue, practically does not affect the digestive system. The maximum preservation of muscle mass, in the absence of insulin reaction. Relaxation of the gastric system. Easy disfermentation in the absence of other sources of protein.
Green Tea Extract No. A controversial source of caffeine, accelerating metabolism. No. Caffeine in green tea can plant a heart. May cause headache.
Fish fat Recommended for maintenance. Allows you to maintain a normal level of cholesterol and testosterone, which will save more muscle in the final stages of cutting. Maintaining a normal hormonal background. Omega-3 fatty acids, contained in fish oil, allow more efficient binding of polyunsaturated fatty acids, which leads to faster release of free radicals. No.
Nitric oxide donators Not recommended in the last stages of cutting. A powerful adaptogen, allows you to quickly recover between workouts. Retains water. Allows you to train more often, and feel better. Nitrogen poisoning is possible, there are side effects associated with increased libido during receptions.
Additives to strengthen joints Extremely high. In the process of cutting, with the loss of water, stagnation of minerals and rubbing of joints occurs. Additives allow to reduce trauma danger. No. Depending on the composition of the drug. It is better to consult a doctor before taking this dietary supplements
Mineral complexes Extremely high at the stage of cutting. Similar to additives to strengthen joints. It is not recommended in the early stages, since salts and minerals trap the fluid in the body. No. May cause more severe dehydration without fluid support. It is not recommended for people with sand in the kidneys.

As you can see from the table, unlike slimming, two main categories of drugs and dietary supplements are needed for cutting:

  1. Preparations for the preservation of muscle mass.
  2. Preparations for improved fat burning.

Of course, it is possible to use various thermogenics and other drugs that have pronounced properties that allow burning the fatty layer. But:

  1. In most cases, they are prohibited from doping control. This is very important for those who are going to perform with a new dried form.
  2. They cause great harm to the body. The same diuretics can lead to excessive blood clots, and, as a result, death due to the formation of a blood clot.
  3. Do not bring significant results without sports nutrition and the principles of calorie deficit.
How to choose the right sport food for drying
How to choose the right sport food for cutting

Multivitamins

Multivitamin complexes are one of the most important elements in the choice of sports nutrition. At the same time, many underestimate them, as vitamins themselves do not affect the effect and speed of weight loss on cutting. Conversely, an increase in some vitamins can slow catabolic processes, which will slow down and result in cutting.

Multivitamin complexes should be selected specifically for cutting. Because it is complexes for cutting specifically designed and balanced for the needs of men and women during intense weight loss.

Pharmacy complexes, of course, also suitable, however, balancing drugs inside the complex, usually, will not allow you to achieve the best result. When taking vitamin pharmacy complexes during intensive cutting, hypervitaminosis occurs. In an effort to cover the costs of a single vitamin, you get a higher dose of vitamins A and C, which are practically not washed out of the body.

Whey Protein

It is with the purchase of whey protein that the selection of sports nutrition for cutting the body begins. Sometimes whey protein is replaced with a complex, or any other source of fast protein. What is it used for? First of all, to quickly stop the lack of protein, which leads to catabolic destruction. In addition, protein cocktails benefit before full-fledged nutrition in that they practically do not load the digestive system. As a result, there is a lower isolation of insulin and glucagon. Fatty tissue continues to disintegrate, but – there is no muscle.

Glutamine

Glutamine is one of the most powerful adaptogens that allow better recovery between training sessions. During cutting, the body does not have a strong need for glutamine, so if you are loaded before cutting, you can not consume it. In the case of cutting- it allows you to maintain the energy balance in the body, and push aside the moment of slowing metabolism, which is especially important if you discard more than 15 kilograms for cutting.

Creatine

There is much debate about taking creatine. Many opponents of its use note a strong water retention in the body, which, firstly, does not allow to evaluate the results and direction of cutting, and, secondly, slow down the cutting  itself.

Creatine powder ON
Creatine powder ON

Creatine is best used, just change the regimen, and take into account that creatine and liquid along with it are excreted at least 3 weeks. Therefore, if you are planning a 2-month course of body cutting, creatine will be a good insurance for you, while for short cutting or its final stages, it is better to refrain from it.

BCAA – amino acids with branched chains

BCAA is the ideal source of building protein, which allows you to save muscle. Unlike serum and other sources, BCAA does not interact in any way with insulin and the digestive system. In fact, this is a cheat code for muscles, since less than 6 minutes pass between the consumption of BCAA and the onset of an anabolic spike.

Green Tea Extract

Quite a controversial ingredient for cutting, which is extremely not recommended for professional athletes because of side effects. If you drink a small amount of green tea, it does not in any way affect the cutting process or your health. And, if you take a concentrated extract, you get a shock dose of caffeine, which has a very negative effect on your health and the state of the cardiovascular system.

Fish fat

Fat tissue in the process of losing weight and cutting disintegrates unevenly. Typically, the full fat molecules go into the process, which, when disintegrated, leave a trace in the form of polyunsaturated omega-6 acids and free radicals. Omega 3 plays an important role, because when it enters the body, it allows you to bind the molecules together, which will facilitate the withdrawal of adipose tissue.

At the same time, omega 3 is a stabilizer of the cholesterol reaction, reducing the amount of bad cholesterol and increasing the amount of good. This, in turn, affects the synthesis of anabolic hormones including. testosterone.

Nitric oxide donators

The use of nitrogen donators is even more controversial than creatine. On the one hand, they do not in any way affect the cutting process itself, and with dried ligaments and joints can only do harm. On the other hand, they increase the pumping, due to which the burning of fat in the local sense is more effective. And, of course, they reduce the time of recovery of the body between training. Use nitrogen donators recommended only to experienced athletes under the supervision of a doctor.

Additives to strengthen joints

In the process of cutting, many elements from the body are washed away. At the same time, some of them compensate for the protein, but, as for the ligaments, they are destroyed and become more brittle. The same happens with joints, which lose interarticulate fluid. Therefore, additives to strengthen the joints – a must for anyone who decided to cut.

Learning how to choose the right sportpit for body drying
Learning how to choose the right sportpit for body cutting

Additional recommendations

Bodybuilding cutting is a complex approach, which requires not only proper training, but also adhere to certain rules.

  • Rule number 1 – reduce the consumption of sodium for the duration of bodybuilding cutting. Sodium strongly binds water, while, unlike cholesterol, it is deposited not in muscle tissues, but under the skin, which significantly slows down the process of acquiring the desired species. Therefore, in the last stages, completely discard salt and milk.
  • Rule number 2 – in the early stages do not give up milk. Despite the fact that there is a lot of sodium in milk, it also contains calcium, which allows you to keep your bones and teeth in a normal state. Refuse milk should be gradually, closer to the peak form.
  • Rule number 3 – in the last stages you need to drink a lot of liquid. Up to 5 liters per day. This liquid will not be absorbed to the full extent in the same way as it occurs with normal consumption. At the same time, it will disperse the metabolism, and the excretory system will work in such a way that together with the resulting liquid, a part of the unbound sodium will be removed.
  • Rule number 4 – sauna only in the first stages. So, the sauna excellently breaks down the metabolism and allows you to get rid of a part of the fluid in the body. However, in the final stages, your body is already in a state of forced dehydration, so the sauna will lead to a serious heart overload. Many professional athletes died because of this.
  • Rule number 5 – no fast carbohydrates. It is recommended to adhere to low-carbohydrate high-protein diets altogether, and to tighten your diet at the final stages, switching to carbohydrate alternation, which will deceive the body and intensively burn fat mass, practically without affecting the muscle meat.
  • Rule number 6 – do not forget to reduce the workout load. If you do not, sooner or later you will get the effect of overtraining, which will significantly slow down weight loss and cutting in general.

Adhering to these simple rules, you not only get the form necessary for beach photo shoots faster, but also save some of the lost during health cutting.

Summarizing

Sports nutrition on cutting is not a whim, but a reality. Unfortunately, in modern fitness industry it is impossible to achieve an ideal result without taking dietary supplements. At the same time, sports nutrition is a safe, albeit expensive, pleasure that will speed up your results. And yet cutting is a complex process, which depends not only on the intake of special preparations, but also:

  1. From properly composed training complex.
  2. Correct basic nutrition.
  3. Implementation of some rules.
  4. Correct recovery.

And most importantly – remember that losing weight all year long is not only beautiful, but also very dangerous for health. You can maintain low fat levels throughout the year, and even try to gain muscle mass without the fat layer, but bodybuilding cutting is not only fat loss, but also liquid, so we strongly do not recommend you to use extreme cutting if you are not competing athlete. Cutting is in demand for a short time before vacation on the beach, or before the competition. For the rest of the time, under your clothes, all the cubes of the press are still not visible, so you can safely cover them with a new layer of fat layer and build up more muscle mass on the cholesterol buffer.

Video about sports nutrition:

 

Is it useful to drink water after training?

Is it useful to drink water after training?

Training is a serious stress for our body. Virtually any load causes an internal increase in temperature, with which the body fights by sweating. All this affects the water-salt balance of the body. It seems natural, however, many still wonder: is it possible to drink water after training, and how much to consume it safely?

General information

Water is an important part of our body. More than 60% of the body consists of a liquid. During the implementation of training complexes, water is actively used for:

  1. Heat regulation;
  2. Cleavage of glycogen ;
  3. Binding of the formed sugar;
  4. Transportation of oxygen;
  5. Reducing the load on the cardiovascular system.

Heat regulation is done by sweating. It is the escaping liquid that does not allow us to overheat during running or lifting a heavy rod.

During the execution of heavy complexes, the body actively cleaves internal glycogen, which turns into glucose. Glucose molecules for transport and combustion bind some of the water molecules that burn with them.

Read the article about sports nutrition.

The body receives air through the lungs, but few people think that the main transport cells for oxygen in the body are blood cells, which also consist of water. The higher the blood in the body, the easier it is for the heart to pump it. Training complexes are actively wasting our fluid, which is a strong stress for the body, which it can not overcome by itself in the absence of a replenished resource – liquid.

When to drink water it is not necessary?

There are cases when the use of water in training, can bring not only good, but also potential harm. These are very specific cases that need to be taken into account.

  1. When working in sections of shock martial arts.
  2. With intensive cutting.
  3. When you abuse creatine.

When working in sections of shock martial arts, training is often built in such a way that their goal is to develop endurance and optimizing resources of the body in such a way that it can function normally during combat or during serious stress. In addition, drenching water before sparring can lead to vomiting during a fight. That’s why, even during professional performances, the fighters only moisten their lips.

With intensive cutting – one of the main tasks is to reduce the level of minerals and remove excess fluid from the body. This allows you to develop muscle, reducing the thickness of the skin and add venousities. It’s not worth to give up liquid at all, but you need to seriously control the amount of fluid coming in.

Abuse of creatine excess fluid can lead to convulsions. This is not very critical, but it’s not very pleasant.

When drinking water after a workout drink is not worth it
When drinking water after a workout drink is not worth it

How much to drink water?

In order to answer the question, how much to drink water during training, it is necessary to consider several simple factors.

  1. How much did you drink during the workout. For those who abstain from liquids during training, the amount of water consumed after can reach up to 0.7 liters.
  2. How much do you weigh. It depends on how much fluid you lost during training. Naturally, the more obese people need to fill the water-mineral balance more intensively, and drink more liquid.
  3. What kind of water do you drink? If you drink purified, almost distilled water, then you need to limit it to 250 ml after your workout. If you drink tap water or mineralized water, you can drink it in unlimited quantities.

Lifshack: if you are afraid to drink too much water after training – use alkaline mineral water without gases. The taste qualities of this liquid, and the salts contained in it, will not allow you to drink more than the body needs.

What else can you drink after training?

Naturally, water is not the only liquid that most athletes consume after the end of training. Consider what else you can drink.

Liquid Benefit
Protein cocktail It helps not only restore the water-salt balance, but also close the protein window, intensively stimulating the anabolic processes in the body of the athlete.
Gainer It is another way in the liquid form to close the carbohydrate window right after the workout, which will help to gain muscle mass faster.
Caffeinated drinks It is necessary in those cases when training completely exhausted the body and ahead of a long working day.
Milk It is an excellent alternative to mineral water, since it contains all the necessary salts, and in addition also protein.
BCAA Stimulation of anabolism by taking liquid amino acids that penetrate into muscle tissue, bypassing the digestive tract.
Tea with lemon Lemon and vitamin C contained in it are excellent adaptogenes that will help you feel better after training
Liquid vitamins Similarly to liquid BCAA.

Summarizing

Water can not only be drunk after training, but also necessary, since this is the only way for our body to deal with overheating and stress. Even if you lose weight, and the coach does not recommend drinking during or after training, just remember that in case of dehydration, the body rapes the heart, forcing it to overtake its thicker blood, which may one day end badly for it. Therefore, use water in moderation, both during training and after it.

water after training
Water after training