Daily Archives: October 9, 2015

MUSCLE FOOD

And if I’m not an advocate of large muscle mass and excessive muscle today we moved the best way through the food that needs to be applied to increase muscle mass. Increased muscle mass in both recreational, athletes or beginners have a very positive thing. First of all the body and muscle burns calories faster, which speeds up the metabolism of the whole body (the faster you will melt body fat and weight), the other aesthetic looks very nice, and the third might be the most important helps your body in proper posture and gives it vitality and strength. It is not easy to build big muscles so who say i will overbuild my muscle it is wrong. Some facts and suggestions in the text might sound beyond the usual advice, but will be explained why you should applied. This will be useful to anyone who needs to put on quality weight.

So lets start…

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The first part means that you need to eat a lot, but the right kind of food, distributed over more meals a day, total you should enter two grams of protein per kilogram of body weight. You will need a lot of carbohydrates to encourage the desire to exercise and ability to recover after a hard workout at the gym. Then you should plan your diet so devise that it contains the very best food for building muscle mass. Now I will introduce to you foods that your nutritional program should include as much as possible.

BEEF. Many mistaken discarded fat from food, thinking that it will increase the level of fat in the body. But with Omega-3 fatty acids in fish, saturated fat in beef actually stimulate growth. Too little saturated fat in the diet does not promote the growth of testosterone and insuluna. Beef is also a source of cholesterol, the main ingredient that helps the body to produce its own testosterone. Beef is also classified as good sources of creatine, B vitamins and zinc. The best options are low fat beef parts

EGGS. There are different ways in which nutritionists treat food on its ability to stimulate growth. Eggs are at the top of almost every list since it is extremely easy absorb- body can very quickly to explain this food into amino acids. Eggs are also rich in healthy fats, saturated fats and lecithin, they help the body to develop muscle mass.Try to avoid the yolk but do not totally excluded from the diet.

SALMON. 100 grams of salmon contains 20 grams of protein, which is equally important, 2.5 g of omega-3 fatty acids, those healthy fats that reduce inflammation of the muscle to stimulate its reconstruction and help in controlling cortisol (as cortisol decreases, the level of testosterone per rule growing, stimulate muscle growth). A diet rich in omega-3 fatty acids also helps that most of the glucose you eat is transported to the muscles rather than deposited as fat.

APPLE JUICE. Extreme exercise in the gym break down muscle. However, the beneficial effects are manifested only later, when the body regenerates and becomes larger than before. Apple juice drunk before training the body supplied with carbohydrates and quickly gives him the necessary energy (for glucose), which is also of long duration (due to fructose). This hampers the creation of cortisol thus decreasing the harmful effects on the muscle fibers.

BUTTERMILK. If you are trying to put on weight, do not drink skim milk or one with low fat. These types are for those on a diet. Around half a liter of whole milk contains 16 grams of protein and 16 g fat. The fat in milk is usually composed of short chains than is the case with fats that are found in other foods. Such fats are slightly anabolic, helping to prevent muscle breakdown, and they are rarely deposited as fat in the body. The fat in milk also help the body absorb vitamin D, which has recently been discovered that reduces the risk of cancers.

WHITE BREAD. You probably know that you should avoid refined carbohydrates because they have less fiber and healthy nutrients, and also raise insulin levels. But white bread is one of the perfect choice of food immediately after completion of the training. Then you need carbohydrates that are rapidly digested to reimbursement level of glycogen in the muscles and stimulated insulin levels in order to achieve muscle growth and to reduce the production of cortisol after training. Two pieces of bread retain 25g carbs are digested very quickly after training.

PASTA. Building muscle requires a lot of carbohydrates as fuel. What is more important is that carbohydrates radically alter protein metabolism by increasing the efficiency with which ingested protein gets into the muscle and stimulate growth. Without carbohydrates you consume protein that does not perform quite as efficiently its job when it comes to stimulating growth. One cup of cooked pasta in the form contains about 45 grams of carbohydrate.

GARLIC. Garlic can dramatically alter the hormones in your body. Growth is associated with the consumption of real macronutrients (carbohydrates, protein and fat) at the right time of day. But it is also associated with adequate hormonal environment that stimulates growth. Animal studies have shown that garlic in combination with large amounts of protein increases testosterone levels and prevents the degradation of muscle. At the micro level, it is the very definition of the ideal anabolic situation.

YOGURT. Natural yogurt, obtained either from whole milk was than with low fat, falls into a healthy diet. It is best to opt for yogurt that contains active cultures of “good bacteria”. But on the label, do not search on the word bacteria. Instead, look for Lactobacillius acidophilus, L. casei, L. reuteri and Bifidobacterium bifidum. These probiotic bacteria pass through the stomach to red tract where help the body maintain a healthy balance of bacteria that live there. These good bacteria strengthen the immune system which helps in the process of recovery and reduces the formation of agents responsible for inflammation, while increasing the absorption of nutrients. Another very useful ingredient in yogurt is calcium, which controls muscle contraction and can significantly reduce the deposition of fat.

OLIVE OIL. This oil control inflammation in the body, generally associated with better recovery. Olive oil also supports testosterone and, like any other source of fat, calories are what help the body to remain in an anabolic state. Olive oil is also rich and healthy fats.

 

This text was written on the basis of many years of research and experience, the parts that are scientifically proven and parts taken from many years of experience and top sportsmen and fans of muscles and muscle mass. I think the allegation is substantiated by sufficient evidence and knowledge so that you can start using. And most importantly, everything is natural and without anabolic steroids.

HRANA ZA IZGRADNJU MIŠIĆA

I ako nisam zagovornik velike mišićne mase i prevelikih mišića danas ćemo prestaviti najbolji put kroz ishranu koji je potrebno primenjivali kako bi povećali mišićnu masu. Povećanje mišićne mase kako kod rekretivaca, sportista ili početnika ima i veoma pozitivnih efekte. Pre svega telo tj mišić brže sagoreva kalorije čime ubrzava metabolizam celog tela ( brže će te istopiti masne naslage i kilograme), drugo estetski izgleda veoma lepo, i treće možda naj važnije pomaže vašem telu kod pravilnog držanja i daje mu vitalnost i snagu. Nije lako nabaciti velike mišiće tako da izgovori tipa prenabildovaću se nemaju smisla. Neke činjenice i predlozi u tekstu će vam možda zvučati mimo uobičajnih saveta, ali biće obrazloženo zašto ih treba primenjivati. Ovo će biti korisno i svima koji žele da nabace kvalitetne kilograme.

Pa da krenemo…

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Prvi deo podrazumeva da morate da jedete puno, ali pravu vrstu hrane, raspoređenu na više obroka na dan, a ukupno bi trebalo da unesete dva grama proteina po kilogramu telesne težine dnevno. Biće vam potrebno mnogo ugljenih hidrata da biste podstakli želju za vežbanjem i sposobnost za oporavak nakon napornog treninga u teretani. Zatim bi trebalo da svoj plan ishrane tako osmislite da on sadrži svu najbolju hranu za izgradnju mišićne mase. Sada ću vam predstaviti i namirnice koje u svom nutricionističkom programu treba da obuhvatite što je češće moguće.

GOVEDINA.  Mnogi u zabludi odbacuju mast iz hrane, misleći da će im ona povećati nivo masnoće u telu. Ali, kao i kod omega -3 masnih kiselina u ribi, zasićene masti u govedini zapravo stimulišu rast. Premalo zasićenih masti u ishrani ne pospešuju rast testosterona i insuluna. Govedina je takođe izvor holesterola, glavnog sastojka koji pomaže telu da stvara sopstveni testosteron. Govedina se isto svrstava u dobre izvore kreatina, vitamina B i cinka. Najbolja opcija su nemasni delovi govedine

JAJA. Postoje različiti načini na koje nutricionisti tretiraju hranu na osnovu njene sposobnosti da podstakne rast. Jaja su na vrhu skoro svake liste jer se ona izuzetno lako apsorbuju- telo može veoma brzo da razloži ovu hranu na amino kiseline. Jaja su takođe bogata zdravim mastima, zasićenim mastima i lecitinom, oni pomažu telu da izradi mišićnu masu. Trudite se da izbegavate žumance ali ga nemojte skroz isključiti iz ishrane.

LOSOS. 100 grama lososa sadrži 20 grama proteina, što je podjednako vazno, 2,5 g omega-3 masnih kiselina, onih zdravih masti koje smanjuju upalu mišića da bi stimulisale njegovu obnovu i pomogle u kontroli kortizola (kako nivo kortizola opada, nivo testosterona po pravilu raste, postičući i rast mišića). Ishrana bogata omega-3 masnim kiselinama takođe pomaže da se veći deo glukoze koju unosite transportuje u mišiće umesto da se taloži kao mast.

SOK OD JABUKE. Naporni treninzi u tetetani razgrađuju mišić. Međutim, korisna dejstva se ispoljavaju tek kasnije, kada se telo obnavlja i postaje veće nego ranije. Sok od jabuke popijen pre treninga telo snabdeva sa ugljenim hidratima i brzo mu daje potrebnu energiju (zbog glukoze) koja je takođe dugog trajanja (zbog fruktoze). To koči stvaranje kortizola smanjujuci tako štetna dejstva po mišićna vlakna.

NEOBRANO MLEKO. Ako pokušavate da nabacite masu, nemojte piti obrano mleko ili ono sa malim procentom masti. Ove vrste su za one na dijeti. Oko pola litre neobranog mleka sadrži 16 g proteina i 16 g masti. Masti u mleku su najčešće sačinjene od kraćih lanaca nego što je to slučaj sa mastima koje se nalaze u ostaloj hrani. Takve masti su donekle anaboličke, pomažući u prevenciji razgradnje mišića, i one se ređe talože kao masti u telu. Masti u mleku takođe pomažu telu da apsorbuje vitamin D , za kojeg je nedavno otkriveno da umanjuje opasnost od bolesti raka.

BELI HLEB. Verovatno znate da treba da izbegavate prerađene ugljene hidrate jer oni imaju manje vlakana i zdravih hranljivih sastojaka, a takođe i podižu nivo insulina. Ali, beli hleb spada u savršeni izbor hrane neposredno po završetku treninga. Tada su vam potrebni ugljeni hidrati koji se brzo vare da biste nadoknadli nivo glikogena u mišićima i podstakli nivo insulina kako bi došlo do rasta mišića i kako bi se smanjila proizvodnja kortizola nakon treninga. Dva parčeta hleba zadrže 25g udljenih hidrata koji se veoma brzo vare nakon treninga.

PASTA. Izgradnja mišićne mase zahteva mnogo ugljenih hidrata kao goriva. Ono što je jos važnije jeste to što ugljeni hidrati radikalno menjaju metabolizam proteina time što povećavaju efikasnost pri kojoj pojeden protein dospeva u mišić i tu stimuliše rast. Bez ugljenih hidrata protein koji konzumirate ne obavlja baš tako efikasno svoj posao kada je reč o stimulaciji rasta. Jedna šolja paste u kuvanom obliku sadrži oko 45 g ugljenih hidrata.

BELI LUK. Beli luk može dramatično da izmeni hormone u vašem telu. Rast je povezan sa konzumiranjem pravih makronutrienata (ugljenih hidrata, proteina i masti) u pravo doba dana. Ali je takođe povezan i sa adekvatnim hormonskim okruženjem koje stimuliše rast. Istraživanja na životinjama su pokazala da beli luk u kombinaciji sa velikom količinom proteina povećava nivo testosterona i sprečava razgranju mišića. Na mikro nivou, to je prava definicija idealnog anaboličkog stanja.

JOGURT. Prirodan jogurt, dobijen bilo od neobranog mleka bilo od onog sa malim procentom masti, spada u zdravu hranu. Najbolje je da se opredelite za jogurt koji sadrži aktivne kulture „dobrih bakterija“. Ali na etiketi nemojte da tražite reč bacterija. Umesto toga, potrazite Lactobacillius acidophilus, L.casei, L.reuteri ili Bifidobacterium bifidum. Ove probiotičke bakterije prolaze kroz stomak do crvenog trakta gde pomažu telu da održi zdravu ravnotežu bakterija koje tamo žive. Ove dobre bakterije jačaju imunološki sistem koji nam pomaže u procesu oporavljanja i smanjuje stvaranje agenata odgovornih za upale, dok istovremeno povećava apsorpciju hranljivih materija. Drugi vrlo korisni sastojak jogurta je kalcijum, koji kontroliše mišićnu kontrakciju i može bitno da umanji taloženje masti.

MASLINOVO ULJE.  Ovo ulje kontroliše upale u telu, što, uopšteno govoreći, povezujemo sa boljim oporavkom. Maslinovo ulje takođe podržava nivo testosterona i, kao i svaki drugi izvor masti, sadrži dosta kalorija koje pomažu telu da ostane u anaboličkom stanju. Maslinovo ulje je takođe bogato i zdravim mastima.

 

Ovaj tekst je napisan na bazi dugogodišnjeg istraživanja i iskustva, delovi koji su naučno dokazani i delovi koji su uzeti iz iskustva dugogodišnjih i vrhunskih sportista i obožavaoca mišića i mišićne mase. Mislim da su navodi potkrepljeni dovoljnim dokazima i znanjima tako da možete da počnete sa primenom. I što je najbitnije sve je prirodno i bez ikakvih veštačkih anabolika i sterodia.

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