Carbohydrates - briefs after exercise?

Carbohydrates are the preferred source of energy for the human body. 

All who eat carbohydrates are converted to sugar only type that circulates through the bloodstream: glucose. However, the body is able to use other energy sources.

For example, lactic acid produced by anaerobic metabolism during exercise can circulate through the blood of trained muscles to the liver where it is converted into glucose through a process called gluconeogenesis. The same fate may have and amino acids, as well as with glycerol from fat.

For all these reasons, carbohydrates may be considered an essential nutrient (after training), but does not mean that are not useful for adding muscle and muscle strength.

Type protein after training necessary

For many years, the ideal combination of nutrients to drink after training involves a 3 to 1 ratio of carbohydrates and protein, significantly accelerates recovery report whether the combination is taken in the first 30 minutes after exercise. The mechanism involves an increased release of insulin.

A primary function of insulin is to lower blood sugar. Since the optimal level of blood glucose is important for sustaining energy for training other hormones, especially catecholamines epinephrine (adrenaline) and norepinephrine increases during exercise and decreases insulin release. However, when training ends, insulin may increase again if the report Drinks 3-1, carbs and protein after training.

Type protein suggested for this moment, that after training, is the rapid assimilation, and whey, which releases amino acids into the bloodstream quickly. Some of the amino acids in whey can directly stimulate insulin release. And how essential amino acids required for protein synthesis in muscle, the question arises whether carbohydrates are necessary even post workout drink.

In a recent study, 9 men with a mean age of 23 years were given up after a workout or a drink containing 35g of whey or whey 25g and 50g maltodextrin. While Cabo in protein adding increased insulin release, both groups showed the same level of protein synthesis in muscle, demonstrating that the addition of carbo had nothing to do in this chapter.

Also, higher levels of insulin carbo group did not reduce muscle wasting more than just protein group. The study authors noted that the dose of 35g of protein used in the study was the amount necessary to maximize protein synthesis in muscle, the dose found during previous studies.

Quitting carbohydrates after exercise?

So what? Up the idea of ​​adding the protein carbo after workout?

From the perspective of protein synthesis in muscle, the answer is yes, but you have to consider the whole picture. In equation muscle growth, muscle protein synthesis is only a small part. For example, what about the increase of cortisol after exercise?

Cortisol, a steroid hormone produced by the adrenal gland, is the most catabolic hormone in the body. While cortisol after exercise is not dangerous, even if it is good for increasing the speed of recovery by helping supply of energy substances for recovery processes, it should still be controlled.

The best is cortisol control carbohydrate nutrient. If cortisol remains elevated after exercise, may interfere with the release of testosterone, which will significantly decrease the anabolic effect of exercise.



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Re-hydration with water? Yes, but it can be better!

Plain water is the best solution for re-hydration, according to new studies.

Battle for the best rehydration has a surprising end. Although we were told many times by experts that it is enough to drink water or a sports drink for rehydration after exercise aerobics, reality is: both water and traditional sports drinks are not appropriate.

In fact, what you need to do is to give up a portion of the sports drink and replace it with some protein.

In some recent studies, researchers studied the effects of milk protein rehydration after exercise conducted in high temperature conditions. Beverages used were identical in electrolytes and calories, but the difference was that one contained the protein in milk.

Combination recommended for rehydration: carbohydrates and protein

8 men were subjected to this experiment, and after exercise lost 1.9% by weight. Then they received rehydration drinks that have recovered 150% of the loss of fluid, containing either 65g of carbs, 40g of carbohydrate or protein plus 25g per liter.

Urine samples were taken before and after exercise, and 4 hours after rehydration. Urine after rehydration was higher in the group that received only drink containing carbohydrates, fluid retention is higher for those who received the protein.

The addition of protein to help it better rehydration after exercise. Even though the drinks were identical in calorie content, sodium and potassium, a combination of carbohydrates and protein in milk is much better retained by the body than a carbohydrate only beverage.

Add protein to a rehydration best!

Conclusion: it is better to use a beverage containing rehidaratare and protein. In fact, milk protein, such as whey isolate is the best solution for recovery and muscle growth when taken immediately after exercise (plus the help and rehydration).



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Best diet that knees the steroids!

Best diet that knees the steroids!

A miracle diet that spoils the reputation of steroids
For some time, in some magazines overseas travel a miracle diet that promises to have similar effects, but less spectacular with steroid use. Next, I will provide an overview of diet and ideas that formed the basis of her, following that apply to you and decide if he promised effects.

In essence, the authors of the articles we propose another approach to muscle growth. If until now we were told that muscle hypertrophy is induced by excess calories (to eat more calories than you use), those who promote this diet support another hypothesis, namely: calories are an effect, not a cause. They ask us to think of a growing child. We must assume that the development of height is a consequence of excess calories? Or the release of growth hormone is what triggers growth and cause them to eat more? Positioning causality was put, so inside, they say.

Miracle diet and a new approach to increasing muscle

The traditional bodybuilding coach's advice is to eat everything that falls into your hand to increase muscle mass. If they are right, then we have developed a nutritional strategy to initiate the release of hormones. Then we will drive hormones when and how much to eat. How? Simple: just like in the case of a growing child, you feel hunger. See how was reversed causality?, They say. Until now, the excess calories = muscle growth, which will trigger the appetite to provide enough calories.

Their plan requires that for 5 days and a half to have a diet rich in protein and fat, but low in carbohydrates. Then, for 36 hours to get loads of carbs. The first five and a half day miracle diet triggers raising testosterone, growth hormone and IGF-1.

Miracle diet, suggested for the 5 days and a half:

06:30 - 3-5 eggs (scrambled), coffee (no sugar)

10:00 - tortilla (a kind of pita smaller), chicken, cheese, protein bar

1:00 p.m. - tortilla, tuna, cheese, protein bar

16:30 - vegetable, beef or pork, butter, salad dressing

19:00 - 40g whey, 5g Creatine Monohydrate, 5g of glutamine

21:00 - nuts, ice cream, stick with protein

They suggest around 30-35g of carbs per day.

For the 36-hour cycle ends, you can eat pizza or whatever you feel like, but there is no reason to eat beyond satiety. Let your instincts guide you. The food should be high in carbohydrates, with a small amount of fat and less protein. Then resume the cycle.



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Carbohydrates and proteins

Carbohydrates and proteins - their role in the body

Carbohydrates are essential for active people, they also play an important role in recovery after training. Without carbohydrates and increase insulin levels generated by this activation does not appear in the final of anabolic hormones such as growth hormone and IGF1 after exercise.

But when we talk about carbohydrates and protein, must remember and those proteins-based diets, which did not contain any carbohydrates. Protein is however less efficient fuel for the body, resulting in converting the carbohydrate "waste" as nitrates and nitrites, which negatively affects the synthesis of nitric oxide.

This leads to suppression of vasodilatation and decrease the ability of muscles to deliver performance and resist fatigue.

Carbohydrates and proteins - can deprive the body of them?

During the low - carb regime produces ketone, acids, when present in abundance, inhibit fat dissolution and raise cortisol levels in the body, while the body desperately tries to increase blood sugar and reduce the acidity.

Increased acidity of the ketone body forces alkalinize lose minerals, such as calcium from the bones and other tissues. Contrary to popular belief, it seems that ketosis is a catabolic process that has substantial negative effects for those trying to put some muscle on them.

Finally, scientists believe that physical activity is scheduled in the human genome. Carbohydrates are essential for physical activity, are also vital to the human body. They are a potent carrier for essential nutrients, including proteoglycan and those nutrients that help the immune system.

Biologically speaking, very low carb diets do not make sense, especially for active people engaged in intense sports activities. Especially for bodybuilders because weight exercises use, as fuel for contraction, just carbs.



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Seaweed and workouts?

Seaweed - valuable properties for athletes

Yes, they also eat or even considered a real "food - medicine". I'm talking of course about seaweed that can be added to soups, salads, with rice or cooked vegetables or even in the form of "seaweed chips."

Seaweed is a great source of magnesium, iron, calcium, iodine, vitamin A, B1, B2, B3, B12, C and shows tremendous health benefits, especially for athletes.

First, eating seaweed strengthens hair and improves its texture, suppleness and keeping skin protects and improves circulation throughout the body. Also commonly eaten seaweed significantly reduce stress levels, help us regain composure and improves cognitive ability while protecting healthy thyroid gland due to iodine content.

Secondly, the seaweed helps to eliminate toxins from food or the environment, improve metabolism and may be a reliable aid for athletes and especially bodybuilders.

Seaweed - how to help us reach our goal at the gym?

Seaweed is insignificant content of calories but very high in fiber, which will help ensure your body needs fiber, without adding a lot of calories and large amounts of fat.

According Muscleandfitness.com, its wealth of minerals and vitamins in algal composition, it is a food recommended for sports fans, increasing performance and decreasing fatigue and risk of injury, due to its high iron.

Also, eating seaweed layer prevents the fat around the abdomen and waist cause faster satiety and reduces the number of calories consumed daily (a study by the Journal Appetite showed that people who included seaweed in their diet consumed an average of 135 calories less per day).

Last but not least, the inclusion of dietary seaweed brings great benefits to the functioning of the muscles, nervous system and the heart. Because of the high calcium content (1g = approx 70mg calcium dried seaweed), algae strengthens bones and teeth.

Although seaweed is an excellent natural tonic, no need to exaggerate their consumption (due to high content of iodine and sodium) and we need to ensure that what you buy is 100% natural.

Pineapple - valuable properties for athletes

Pineapple - valuable properties for athletes

There are some foods that can be helpful in our effort to ease the room and our goal in a short time, one of them is the tropical pineapple fruit. Beneficial health properties, the most diverse, we are required in the diet of people who put a high value on his health, but especially in that of an athlete.

Pineapple frequent consumption (raw, not canned, with added sugar huge!) Contributes to faster healing of injuries and greater gains in muscle mass after each workout, and one of the easiest ways of consuming is adding a few pieces of fruit shake.

Very rich in vitamin C and antioxidants, pineapple plays a critical role in development and tissue repair after a strenuous workout, speed up the recovery, protects the cartilage and the bone and contains a lot of fiber, which leads to lower bad cholesterol levels LDL.

And the wonderful properties list does not end here ...

A golden fruit: pineapple, great health and strength properties

Pineapple contains the enzyme bromelain, which digests protein and reduces inflammation but contribute significantly to fat burning. High fiber content and lower calorie content pineapple make an excellent food for weight loss diets, but also the body's natural detoxification and digestion.

Also, the pineapple is rich in vitamin B6, with an essential role in the formation of red blood cells are essential for tissue respiration, the gas exchange between blood and tissues. Regular consumption of pineapple is great for cardiovascular health, improving circulation, protecting the health of blood vessels, regulating blood pressure and preventing atherosclerosis.

In addition, pineapple contains high levels of manganese, which prevents mineral density loss and strengthens bones, improves skin collagen and contribute to faster healing of injuries from the surface.

Last but not least, the pineapple has a strong energizing effect, lower fatigue and helping us to get a better performance in the gym.



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To eat or not to eat at night? Dinner after 1800 hours...

Dinner after 18 hours

I think there is greater controversy about a topic related to nutrition than 1800 hours, after which the "is not good to eat." Often it is said that the evening is the worst time to eat, and the logic of this statement is that it relaxes the body at night, there is a tendency to accumulate fat. Makes sense, but is it really harmful to take dinner after 6 pm?

Studies show that, rather, other variables such as frequency of meals, the glycemic index of foods, their calories content and hormonal balance are the major impact on the body's ability to burn or gain fat.

Even so, the belief that meals taken later cause accumulation of body fat is deeply rooted in the minds of many people. For them, that normally takes several meals throughout the day, a meal late hours may be additional table, so something extra. So, the result is the accumulation of fat, but this means that a bad idea to eat later?

On the contrary.

Dinner carefully planned

If you plan meals properly and dinner is the main meal of the day, then it can be a reward (of course, it is not good to eat right before bed). Indeed, the human body is programmed to be active day and relax at night, with the result that digest and utilize nutrients better at night. Moreover, the night is when growth hormone (GH) reaches the maximum.

GH is known as a potent muscle builder and bones, which also contributes significantly to burning fat. Late meals, if properly constituted, can be anabolic. Note that GH's action cannot be completed without involving insulin effectively.

A late evening meal can help you to take advantage of the maximum level of GH, promoting protein synthesis in muscle tissue and fat burning by providing necessary nutrients. Not ultimately a late meal (but not overly rich) has a relaxing effect on the body, preparing it for the rest. Caution, however, must be observed daily caloric needs regardless of the time that we take dinner.

What time you eat at night?



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