FOOD VS. SUPPLEMENTS
Under pressure from industry and pharmaco onslaught of the latest and supposedly best products, we are often in a dilemma whether we need to strengthen some of its food supplements that are offered to us. Clients often ask a questions, should they need to take supplement and which one. In this article we will deal with supplementation for recreational athletes and fitness enthusiasts, and their replacement through diet.
The most frequently mentioned supplements are: protein, creatine, L-carnitine, caffeine, glutamine, leucine, calcium, coenzyme Q10, iron, magnesium, omega-3 fatty acids (fish oil), vitamins (A, B1, B2, B5, B12, C, D, E, K), zinc …
We will describe their role individually and through the replacement foods:
Protein or whey is obtained by conversion of the milk into cheese. Whey proteins have the highest bioavailability (most effectively come to the parts of the body where they are needed). The amino acid composition of whey proteins is the most valuable in the sense that contain the highest branched chain amino acid (BCAA), as well as all of the essential amino acids. Whey is the richest source of BCAA (vitamins) that are metabolized in the muscle, and the most important in periods of training, but also in the recovery period. 3 x 55 g scoops = 9 chicken legs.
Creatine is a substance naturally produced by our body. The body produces about 2 g of creatine per day. The role is to promote the restoration of ATP (the main energy for working muscles), which means that his taking a prolonged time work. Creatine has in the red meat and fish.
L-carnitine is the best known role in the transfer of fatty acids across the cell membrane to the mitochondria where the fatty acid burning and used as an energy source. L-Carnitine helps to turn fat into energy. L-carnitine in the body is present in sufficient quantities, and entered into the body through food of animal origin.
Caffeine we have more processed in a given link CAFFEINE . 5 x 200 g in tablets = 13 espressos.
Glutamine is a nonessential amino acid, meaning that it is an organism capable of its own. Plays an important role in the metabolism, in the production of ammonia in the kidneys, the reproduction of glucose by the liver. 6 x 500 g in tablets = 88 raw leaves of spinach
Calcium by far is the most important role is in building bones (firmness) and teeth, especially in the course of growing up. Bone strength is very important in strength training and high muscle mass. 3 x 500 g tablets = 2.2 liters of milk
Omega-3 fatty acids must be supplied in the diet, because they are not producing organism. They are a major component of cell membranes, are essential for cell regeneration and reproduction, and hormones, which trigger all functions in the body, can not be produced without them. The richest sources of omega-3 fatty acids include fish, especially in cold seas and flaxseed oil.
Magnesium heart problems, headaches, high blood pressure, allergies, muscle tension, diabetes – all of these diseases are associated with a lack of magnesium. 1 x 250 mg in tablets = 32 raw of leaves spinach.
Iron is also an important part of the hemoglobin molecules which is located in red blood cells. In fact, if there is no iron, the bone marrow can not produce this, for the life of a very important substance, which carry oxygen to the farthest parts of the body. 1 x 15 g in the tablets = 3 blocks of Tofu (soy cheese).
Zinc is essential for maintaining a strong immune system, the body and stimulates the creation of white blood cells in the bone marrow. Eggs, Seafood, Crabs.
CoQ10 participates in the creation of energy in every cell of our body. It acts as a catalyst in the process of converting food into energy, which occurs in the mitochondria of cells. Lack of coenzyme Q10 can contribute poor diet, stress, infections, chronic disease, and certain medicines. 3 x 30 mg capsules = 100 grain berries.
Vitamins: A carrot, B1 lettuce, B2 Mushrooms, B5 Avocado, B12 Salmon, C (cabbage, pomegranate, pepper, lemon), D Shells, E Kivi, K Cabbage.
Ensure that the classical food satisfy all the daily required amounts of the respective supplements. If you need to complement the nutrition supplementation, which is sold in stores in the form of pills, ampoules, powder, consult your trainer or some expert. Be careful and remember this text, so as not to leave half salary in the store!
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HRANA KOJA ZAMENJUJE SUPLEMENTE
Pod pritiskom farmako industrije i naletom najnovijih i navodno najboljih preparata, često smo u dilemi da li trebamo da svoju ishranu pojačamo nekim suplementima koji nam se nude. Klijenti često postavljaju pitanja da li treba da uzimaju i koji suplement. U ovom članku bavićemo se suplementacijom, za rekreativne sportiste i zaljubljenike u fitnes, i njihovom zamenom kroz ishranu.
Najčešće pominjani suplementi su: protein, kreatin, L-karnitin, kofein, glutamin, leucin, kalcijum, koenzim Q10, gvožđe, magnezijum, omega-3 masne kiseline (riblje ulje), vitamini (A, B1, B2, B5, B12, C, D, E, K), cink…
Opisaćemo njihovu ulogu pojedinačno i zamenu kroz namirnice:
Protein-Whey ili surutka se dobija pretvaranjem mleka u sir. Proteini surutke imaju najveću biološku raspoloživost (najefikasnije dolaze do delova organizma gde su potrebni). Aminokiselinski sastav proteina surutke je najvredniji u smislu da sadrže najviše amino kiselina razgranatog lanca (bcaa), kao i sve esencijalne amino kiseline. Surutka je najbogatiji izvor BCAA (vitamini) koje se metabolišu u mišićima, te su najvažnije i u periodima treninga, ali i u periodu oporavka. 3 x 55g merice = 9 pilećih bataka.
Kreatin je supstanca koju prirodno proizvodi naše telo. Telo stvara oko 2 g kreatina dnevno. Uloga je da pospešuje obnovu ATP ( energija glavna za rad mišića ), što znači da bi se njegovim uzimanjem produžavalo vreme rada. Kreatina ima u crvenom mesu i ribi.
L- karnitin-najpoznatija uloga je u prenosu masnih kiselina kroz staničnu membranu do mitohondrija gde se masne kiseline sagorevaju i koriste kao izvor energije. L-karnitin pomaže mastima da se pretvore u energiju. L-karnitin je u organizmu prisutan u dovoljnim količinama, a unosi se u organizam kroz hranu životinjskog porekla.
Kofein smo opširnije obradili u datom linku KOFEIN. 5 x 200g u tabletama = 13 espreso kafa.
Glutamin je neesencijalna aminokiselina, što znači da ju je organizam sposoban sam proizvesti. Igra važnu ulogu u metabolizmu, u proizvodnji amonijaka u bubrezima, reprodukciji glukoze u jetri. 6 x 500g u tabletama = 88 svežnja listova spanaća
Kalcijum-ubedljivo najbitnija uloga je u izgradnji kostiju (čvrstina) i zuba, naročito u toku odrastanja. Čvrstina kostiju je jako bitna kod treninga snage i velike mišićne mase. 3 x 500g u tabletama = 2.2 litra mleka
Omega-3 masne kiseline se moraju unositi u organizam hranom, jer ih organizam sam ne proizvodi. One su glavni sastojak ćelijske membrane, neophodne su za ćelijsku regeneraciju i reprodukciju, a hormoni, koji pokreću sve funkcije u organizmu, ne mogu da se proizvedu bez njih. Najbogatiji izvori omega 3 masnih kiselina su: riba, naročito iz hladnih mora i ulje lanenog semena.
Magnezijum-srčani problemi, glavobolje, visok pritisak, alergije, napetost mišica, dijabetes – sve ove bolesti su povezane sa nedostatkom magnezijuma. 1 x 250mg u tabletama = 32 svežnja listova spanaća.
Gvožđe je važan deo hemoglobinskog molekula koji se nalazi u crvenim ćelijama krvi. U stvari, ako nema gvožđa, koštana srž ne može da stvara ovu, za život vrlo važnu supstancu, koja raznosi kiseonik u najudaljenije delove tela. 1 x 15g u tabeltama = parče TOFU-a ( sir od soje ).
Cink je veoma bitan za održavanje jakog imuniteta, i u organizmu podstiče stvaranje belih krvnih zrnaca u koštanoj srži. Jaja, Morski plodovi, Rakovi.
Koenzim Q10 CoQ10 učestvuje u stvaranju energije u svakoj stanici našeg organizma. Deluje kao katalizator u procesu pretvaranja hrane u energiju, koji se događa u mitohondrijama stanica. Nedostatku Koenzima q10 može doprineti loša ishrana, stres, infekcije, hronične bolesti i neki lekovi. 3 x 30mg u kapsulama = 100 zrna ribizle.
Vitamini: A-Šargarepa, B1-Zelena Salata, B2-Pečurke, B5-Avokado, B12-Losos, C-(kupus, šipak, paprika, limun), D-Školjke, E-Kivi, K-Kupus.
Potrudite se da kroz klasičnu ishranu zadovoljite sve dnevne potrebne količine navedenih suplemenata. Ukoliko imate potrebu da ishranu dopunjujete suplementacijom, koja se prodaje u radnjama u vidu tableta, ampula, prahova, konsultujte se sa vašim trenerom ili nekim stručnjakom. Pri tome pazite i setite se ovog teksta kako ne bi ostavili pola plate u radnji!
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Spust sa vrha Balkana – KOPAONIK
Kao strastveni skijaš i ovaj blog je delom posvećen skijanju. U proteklih godinu dana, a danas je godišnjica ovog bloga, upoznali smo se sa jednim od najeksluzivnijih i najpopularnijih ski centara ST. MORITZ – TOP OF THE WORLD i jednim od najinteresantnijih ski centara SKI DUBAI.
As passionate skier this blog is also partly dedicated to skiing. In the past year, and today is the anniversary of this blog, we met with one of the most exclusive and most popular ski resorts ST. MORITZ – TOP OF THE WORLD and one of the most interesting ski centers SKI DUBAI.
Rodjen sam u Kruševcu, gradu koji je na samo sat vremena vožnje udaljen od Kopaonika, i predstavlja možda najsavremeniji i najbolji ski centar na Balkanu. Od petog razreda osnovne škole do sad, teško je izbrojati koliko sam puta bio na ovom, po meni, veoma značajnom ski centru, i rešio da vam malo predstavim i opišem KOPAONIK.
I was born in Krusevac, a town which is only one hour driving from Kopaonik, and is perhaps the most modern and the best ski center in the Balkans. From fifth grade to now, it is hard to count how many times I’ve been at this, I think, very significant ski center, and decided to give you a little present and describe KOPAONIK.
Planina Kopaonik se nalazi u centralnom delu Srbije na 270km od glavnog grada Srbije Beograda, sa najvišim Pančićevim vrhom od 2017m nadmorske visine. Skijalište poseduje 24 ski lifta i oko 70 km staza za skijanje svih kategorija. Statistika pokazuje da na Kopaoniku imamo 200 sunčanih dana godišnje, a 160 dana gde je planina pokrivena snegom. Kako je u poslednjih par godina klima sve toplija, uloženo je dosta da se gotovo sve staze pokriju najsavremenijim snežnim topovima, koji produžavaju skijašku sezonu i održavaju staze na zavidnom nivou.
Mount Kopaonik is located in the central part of Serbia at 270km from the Serbian capital of Belgrade, with the highest Pancic peak at 2017m altitude. Ski resort has 24 ski lifts and about 70 km of trails for skiing all categories. Statistics show that in Kopaonik, we have 200 days of sunshine per year and 160 days where the mountain is covered in snow. As in recent years climate warming, invested a lot to almost all routes cover most modern snow cannons, which extend the ski season and keep the lanes at a high level.
Odnos cene i kvaliteta najviše privlači strane turiste, uglavnom iz Rusije, Rumunije ali i iz drugih evropskih zemalja. Jedan od glavnih razloga za njihovu posetu, pored skijanja i odmora, je i noćni život koji ova planina nudi. Na Kopaoniku ćete naći nešto što drugi zimski centri ne nude u toj meri, a odnose se na klubove, pabove i restorane. Teško da vas bilo koji restoran koji izaberete neće ostaviti bez teksta, što se tiče domaće kuhinje koja je karakteristična za ovaj predeo ( kajmak, ajvar, pršuta…).
Bargain attracts the most foreign tourists, mainly from Russian, Romania, England and from other European countries. One of the main reasons for their visit, as well as skiing and rest, is nightlife that this mountain offers. Kopaonik will find something other winter sports not offered at the extent, and they relate to clubs, pubs and restaurants. Any restaurant is good choose for you, the local cuisine with amazing food is typical for this area.
Staze Gobelja, Krčmar, Gvozdac, Crna Duboka… nude i vrhunskim skijašima užitak a često se organizuju i takmičenja na nivou Srbije i Balkana. Snow Park, skijanje po dubokom snegu i neuređenim stazama je odličan adrenalinski izazov i za najhrabrije. Kopaonik je odličan izbor i za one koji žele produžen aktivni vikend, a gradsku gužvu i nervozu da zamene planinskom zimskom idilom.
Slopes Gobelja, Krcmar, Gvozdac … also for good skiers offer great pleasure, and often organization of competitions. Snow Park, skiing deep snow and unregulated slopes is a great adventure and adrenaline challenge for the bravest. Kopaonik is an excellent choice for those who want an active extended weekend, and city traffic and nervousness to replace winter mountain idyll.
Utisci dana 20.01.2015. Prelep sučani dan, sa svim stazama u funkciji, dobro uređenim i utabanim.
Tips on 20.01.2015. Beautiful Sunny day, with all tracks in operation, well regulated and well beaten.
Nadam se da sam vas malo zaintrigirao kako bi se odlučili da posetite ovaj ski centar, a uveren sam da nećete zažaliti. Vidimo se gore!
I hope that I have a little intrigued to decide to visit the ski center, and I am convinced that you will not regret it. See you on Kopaonik!
health & fitness 