Products useful for fitness and bodybuilding
Products useful for fitness and bodybuilding. For a beautiful embossed muscles proper nutrition is no less important than regular exercise, because even the most inflated muscles covered with a layer of subcutaneous fat, will not have an attractive appearance. The priority in the fight for a beautiful body is burning fat and help in this case a proper diet that will not only provide muscle growth, but also to prevent the deposition of fat. When selecting products, preference should be given to natural sources of protein, as well as foods rich in essential amino acids and trace elements for an intensive exchange of substances in the body.
Foods Rich in protein:
Proteins are the universal "building" material for the body. That proteins provide muscle growth, so the period of intensive training for the formation of a beautiful muscular relief should eat foods rich in this nutrient. Natural sources of protein products may be of both animal and vegetable origin.
For sport nutrition products are best suited to a high content in proteins at the same time contain the minimum amount of fats and carbohydrates.
Best products useful for fitness and bodybuilding enthusiasts is considered lean beef grass-feeding and filet of salmon, and from plant foods - black beans and protein powder from hemp.
These products contain not only a large amount of high quality protein, but also valuable polyunsaturated fatty acids.
Beef is an indispensable product during intense workouts. Portion piece of meat weighing 180 g contains about 35 g protein and 12 g fat of which contains a large amount of omega-3 unsaturated fatty acids.
When buying meat, be sure to verify that the animals were feeding on grasses, rather than compound feeds, since the natural feeding of meat beef several times increases the content of zinc, iron, B vitamins Besides beef does not contain carbohydrates, thanks making this product ideal for sports nutrition, when it is necessary to remove subcutaneous fat.
Fillet of salmon - an excellent source of protein, vitamin D and omega-3 fatty acids. By the number of protein per serving (39 g protein per 180 g fillet) salmon fish superior beef.
To supply the athletes are best trout, salmon and salmon. Preference should be given to fish salmon caught in the wild or grown in hatcheries environmentally friendly, since the intensive cultivation of salmonids are often used hormonal and growth-promoting drugs and antibiotics, which are subsequently accumulate in the flesh of fish.
Black beans - a valuable source of vegetable protein and fat, and carbohydrates. This combination of nutrients makes a very hearty bean product.
A half cup of black beans contains 331 calories and 60 grams of carbohydrates and 21 grams of protein. It can be consumed as a separate dish, and as part of salads and meat dishes.
Hemp protein powder from a relatively new but very promising product for sports nutrition. Vegetable protein in their biochemical composition is no less valuable than the proteins of animal origin.
One spoonful of the protein contains 22 g of protein, 2 g of cellulose and 20 g fat. Hemp protein is a valuable dietary product that is applied to the weight loss programs and to produce a balanced diet.
Foods rich in fiber:
Despite the fact that the fiber is cleaved very poorly absorbed by the body and this battery in small amounts stimulates the gastrointestinal tract and improves metabolism.
As a source of fiber used herbal products. A large amount of fiber found in oatmeal, which also are a source of complex carbohydrates.
Oatmeal is rich in valuable insoluble fiber, which not only improves digestion, but also absorbs excess fats, received food, and removes them from the body.
But we should not abuse this product, because in one cup of cereal at 7 grams of fiber contains 32 grams of carbohydrates and 190 calories. Pretty high carbohydrate content will slow struggle with subcutaneous fat.
Rich in fiber, and sweet potatoes (yams). It is high in fiber in sweet potatoes to neutralize the action of starch, which is also rich in this vegetable.
When the body of a large amount of starch, secretes insulin, which blocks the burning of fat. But thanks to the tissue, changes in the secretion of insulin in the use of sweet potato is not happening. In a medium-sized sweet potato contains 4 grams of fiber and 26 grams of complex carbohydrates. A large amount of vitamins and minerals stimulates the metabolism.
Foods rich in vitamins, micro-and macro-:
Besides the basic nutrients athletes with high physical loads require large amounts of vitamins, as well as a variety of nutrients that stimulate intense metabolism, thus contributing to a more efficient pumping and muscles "burning" of fat.
Valuable dietary product is different cabbage species. Most useful for athletes considered brussels sprouts and kale, which have a low calorie and high nutritional value.
Value of Brussels sprouts is a high content of vitamin C, which promotes the "burning" of internal body fat. Ascorbic acid composition sprouts has mild effect and does not damage the mucosa of the stomach wall. Very comfortable and that even when frozen Brussels sprouts does not lose its beneficial properties.
Kale is not only a low-calorie diet product, but also an excellent source of fiber, calcium and iron. Fiber improves digestion and promotes the excretion of dietary fats that have not yet had time to be absorbed by the body.
Calcium is needed for the secretion of hormones and neurotransmitters of the nervous system, which together are responsible for the metabolism of fats. A iron enhances the transport of oxygen in blood, which increases the effectiveness of training and accelerates muscle growth.
The combined action of these elements gives excellent results.
Treasure-trove of vitamins A, C, E and B group is a pear. These fruits are rich in not only the vitamins, but these vital elements such as copper, iron, potassium and zinc.
Of great importance is the presence of zinc, since this trace element involved in the synthesis of testosterone, needed for an effective workout.
Moreover, as a product of vegetable origin pear contains a fairly large amount of useful fiber. In a medium-sized pear contains 7 grams of fiber, 36 grams of complex carbohydrates and 133 calories.
Thus these fats fruit absent. More good will, to use fresh pears, as in canned and dried fruit added a lot of sugar and stabilizing agents.
No less valuable source of vitamins E and B is the avocado. This tropical fruit is rich in valuable unsaturated fatty acids, including omega-3 Besides avocado quite calorie product.
One cup of the pulp of the fruit contains 234 calories and 30 grams of fat. Therefore dishes with avocado very hearty, however, despite its calorie content, avocado contains a relatively small amount of carbohydrates - 12 g per cup of pulp. A high fiber content (10 grams per cup of pulp) speeds up the metabolism and improves digestion.
In addition to these products, athletes are encouraged to include in your diet and products such as walnuts, eggs and mushrooms.
Walnuts are an excellent source of omega 3 fatty acids and helps to strengthen the function of digestion. They can be eaten as a hearty snack, or as an additive to the main course.
These nuts even in small quantities cause a feeling of fullness, which persists for a long time. It is recommended to eat a bit of walnuts for the night.
It used to be that eating eggs will certainly lead to an increase in cholesterol levels, because the yolk contains more than 200 mg of cholesterol.
But recent research scientists have shown that even with daily consumption of 6-7 eggs cholesterol levels remained unchanged. Further, cholesterol contained in eggs necessary for the synthesis of testosterone, which in turn exerts a stimulating effect on the anabolic processes in the body.
With a deficit of testosterone formed body fat. One large egg contains 6 grams of protein and 70 calories.
White mushrooms will also be a great addition diet athlete. With its low calorie content, these mushrooms are rich in vitamin D, as well as essential amino acids.
The disadvantage of these elements leads to a reduction in muscle strength and immunity, which accordingly reduces the effectiveness of the training.
Proper nutrition - is a guarantee of excellent fitness athlete, and his well-being. Only under the condition of consumption of useful and quality products possible to achieve a beautiful muscular relief and good muscle tone.