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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.

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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!

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MUSCLE CRAMPS

Severe pain in the muscles, a sudden and painful muscle contractions or cramps, you certainly had the opportunity to feel, a very unpleasant phenomenon that does not last long but may have an effect. The causes of this phenomenon, the symptoms, how it manifests it self and prevention clarify we will explain the following text.

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Causes of muscle cramps is:

  1. lack of water or dehydration
  2. lack of electrolytes
  3. muscle fatigue in the long march, intensive training or downtime
  4. weak circulation and bloodstream
  5. lack of potassium, magnesium, calcium …
  6. certain drugs 
  7. excess alcohol and caffeine
  8. deficiency disease 

As for the athletes, cramps is begin in endurance training, where efforts are being made to that body is not normally used to. Hypertonic muscle cramps is a state of chronic, excessive muscle tone, tension in the muscles – contraction when a muscle is inactive.

Recovery:

  1. Try to massage or rub Areas of spasm. This can help to relax muscles and increase blood flow
  2. Use the muscle gently, walking or gentle stretching, no sudden movements
  3. You can put a cold compress
  4. Take the fluids, because the water contains vital minerals electrolytes that can help muscle contraction
  5. Controlling diet and intake nutrients: Magnesium relaxes your muscles, Sodium helps retain liquid and postpone dehydration, Calcium plays a role in muscle contraction, Potassium deficiency causes cramps, vitamin E improves blood circulation, Carbohydrate deficiency can exhaust the glycogen stores, which may cause muscle cramps.

Any over-exercise physical activities with inadequate food and inadequate recovery of the organism, manifested as a phenomenon that will slow your progress and achieving your goal. CRAMPS is one of the consequences and causes.

MUSCLE INFLAMMATION – CAUSES AND RECOVERY

Inflammation of the muscles (muscle soreness) is the result of intensive muscle training load at the start of training period or after a period of reduced work or brake. Acute inflammation of the muscles occurs at the end of the training, while the deferred inflammation develops day or two after training. Muscle inflammation, whether it is an infection of an individual muscle or muscle groups hoped, in fact arise when a particular muscle or muscle group formed by excess secretion of lactic acid.

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Lactic acid is a product of metabolism, which occurs due to an insufficient supply of oxygen in muscle tissue. This phenomenon occurs due to strenuous exercise, since blood vessels through which oxygen delivery to muscle tissue, do not achieve to provide and transmit sufficient oxygen. In proportion, it is clear that the inflammation of the muscles stronger and more painful, if in them a greater presence of lactic acid and lactic acid secretion degree, directly depends on the pace of physical activity or exercise and whether the oxygen supply to the tissues is sufficient or not. When intense muscular effort, the pace of creation of lactic acid is much faster than the pace of removal and therefore its concentration in the blood rises.

Accelerating the elimination of lactate from the blood, created during exercise, would have positive effects in terms of faster recovery of the body. The concentration of lactate in the blood decreases rapidly during the recovery phase, if it continues with muscle exertion of lower intensity. Active recovery in the form of moderate physical activity more effectively speeds up the removal of lactate than passive recovery, due to the fact that the dispute is activated muscle fibers that metabolize lactate generated during exercise.

It should take into account the interval workout that can maintain low levels of lactate, to reduce muscle fatigue and increase the quantity of labor. Warming up before and stretching after training are still one of the recommendations. Also, a moderate walk, resulting in the elimination of inflammation, will help and adequate intake of fluids in the body and enhanced intake of magnesium, which acts to prevent the occurrence of spasms and muscle spasm, which often accompany painful inflammation. Sore muscles can heal and cold compress. On painful areas can put some ice or something cold, but always make sure for frostbite.

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