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SUPPLEMENTS – what to take, what to skip

A frequently asked question is what customers should take for weight loss, muscle mass, recovery… in order to progress in training process. Most in fact seeking a shortcut to success through “adequate” supplementation. We will try to explain this phenomenon through the upcoming text.

We shall pay more attention to recreation and people who do not have much experience with training, nutrition and supplementation, and they who would have to devote a little more intense physical activity. We assume that those who are a little longer in fitness industry, know the effects of this supplement on the human body and how they should be consumed.

Pharma industry, which includes the production of supplements for a training, course aimed to sell more products. So than when you walk into a store that sells supplements, you do not know what to look before you buy something, and a majority of them is effectively moot. There are very few things that actually do have effects. A lot of nutrients such as L-Carnitine ( “increases energy and accelerates the burning fat”) body produced in sufficient quantities – how much can you use it, the body is saturated with carnitine and automatically eliminate excess, so you extra entry will not help in achieving results. The same things is with Fat Burners, which are the most commonly asked question. Most of them contain a large dose of caffeine or ephedrine that can cause unwanted effects and special effects on the heart. A large number of products have a negative effect on the liver, especially for beginners in which body has not created a strong defensive position on the introduction of new nutrients in large quantities.

Supplementation for recovering the body, especially the muscles after intense training certainly makes sense, as prevention of catabolism, degradation of muscle fibers, regeneration and recovery of the same. This includes Proteins that we have in different flavors and shapes. Glutamine (amino acid that is used for binding proteins in the muscles and prevent catabolism), BCAA (essential amino acids), Omega 3 fatty acids (reducing bad cholesterol levels) … fall into a desirable form of additional and adequate supplementation for more effective training. For beginners and amateurs the best option is to use a high-quality diet or a diet your body recover from training, prepare the body for the next or decrease the weight and bring his line to perfection. There is a various natural sources of vitamins, minerals, protein, caffeine…

Think with your head, find out the right places with the right experts, develop a plan and program of activities and diet, and be persistent in achieving goals. Remember everything takes time and patience, and that every shortcut has negative consequences.

Posted in ENGLISH, FITNESS, NUTRITION

FOOD VS. SUPPLEMENTS

Feb 3

Posted by Marko Mikic

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.

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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!