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!
The action mechanism of caffeine, whether positive or negative influence on the organism, what is effect on physical activity, and a couple of interesting questions, we will discuss in the following text . Caffeine is a natural alkaloid, which is derived from coffee beans, tea leaves and from the cocoa grain. It is adds in artificial beverages like Coca Cola. He is a natural psyhostimulant and they have affects at the central nervous system.
The positive side of caffeine
% of nutrients in a cup of coffee: Vitamin B12 11%, 6% Vitamin B5, Vitamin B1 2%, Vitamin B3 2%, 3% Magnesium, Phosphorus 1%. Coffee contains small amounts of vitamins but is a powerful antioxidant.
It is not clear why caffeine has ergogenic effects obvious, and if there is a hypothesis that it stimulates the sympathetic nervous system and increases the consumption of fatty acids, thereby sparing limited glycogen stores in the muscles and liver. As a central nervous system stimulant, caffeine can reduce the feeling of fatigue, enabling the extended duration of action and improving athletic performance. Finally, caffeine plays a significant role in the release of calcium ions from the sarcoplasmic reticulum in muscle cells. This in turn can lead to stimulation of a stronger muscle contraction, especially during anaerobic sports and sports power. However, recent studies suggest that if you increase the intake of free fatty acids and caffeine intake at the same time, there will be an increase in their oxidation or saving glycogen. Competitive advantage seems to be primarily related to the role of caffeine to stimulate the central nervous system. During endurance sports, caffeine is proven to reduce the feeling of fatigue, increases concentration and attention, while during strength training, or short bursts of activity, caffeine acts as a facilitator contraction of skeletal muscle.
The negative side of caffeine
Users may become dependent on caffeine, with to much consumption. While is low and moderate, it doses generally safe. Those who abruptly stop consuming caffeine, and before they were addicts, start to have a problems with headaches and mental fatigue. This condition lasts for several days while the body is start to use to it.
Intake a lot of caffeine, causes increased nervousness and sleep disorders. This has the consequence that, due to the introduction of caffeine to reduce daily fatigue leads to insomnia. Caffeine affects negatively interact with some drugs. It increases blood sugar levels, making a real problem for people who have Type 2 diabetes and insulin control. People who have high blood pressure and diabetes should avoid caffeine. Studies say that women who drank more than 3 cups of coffee (300 mg caffeine) a day, leading to loss of bone mass in the spine, during postmenopause. A lack of calcium in the bones. Caffeine can also lead to stomach problems due to heartburn and stomach acid.
Towards the summer vacations, music festivals and other activities during the summer months in this article we will give you advice how to stay hydrated enough, what needs most to eat and how to adjust tropical heat and save energy.
Too much fun in the sun can be dangerous, heat exposure may cause dehydration, which results can cause heat cramps, heat exhaustion and heat stroke. If the organism disappear minerals sodium, potassium, chlorine and others, and leads to muscle cramps. In addition to standard prevention starting from lightweight clothes of bright colors to sunscreen, sunglasses with UV protection, hats and caps, beach umbrellas, the most important ting is what to eat and how to be hydrated during the tropical heat.
WHAT TO DRINK
Water and plenty of water. The heat makes you sweat, which means that lowers the body temperature, but also means the loss of fluids from the body. Do not wait to become thirsty than pies water throughout the day to prevent dehydration, at least 3 liters of water a day. Use the color of your urine to see if you are sufficiently hydrated – as urine is brighter that is better. In addition, it is important to enter the salty liquid as it contains minerals that are lost during sweating.
Juices, which are more natural and with less sugar provide not only hydration of the body but are also rich in minerals and vitamins that are lost during high temperatures.
Limit alcohol. Alcohol you even more dehydrated. Cocktails with various additives ginger, mint or fruit until they have alcohol in it dehydrates your body. Or they consume no alcohol or with mandatory frequently taking the lead. The same is the case with beer and other alcoholic beverages.
Caffeine and alcohol also pulls water from the body, avoid caffeine, and if you use it always with a glass of water.
WHAT TO EAT
fruits and vegetables. Watermelon is the best contains almost 92% water, the next place is cucumber, melon, tomato … Fruits and vegetables are easy to digest and often contains a high percentage of water, so the salad will help you to feel lighter and be more hydrated. Also fruit contains a lot of minerals and vitamins that are very important. Banana is, for example, is an excellent choice because it is full of minerals and enables rapid recovery of heat cramps.
Spicy food is popular in warm regions, in fact influenced by the spicy food causes increased sweating which has the effect of cooling the body.
Meat with a lower percentage of fat. Fat and fatty foods take longer to digest in your body and contains more salt, which can add extra strain to your body when you need greater efficiency.
Physical activity during tropical heat practiced exclusively in the early morning or late evening when temperatures are significantly lower than daily. Liquids that contain magnesium, calcium, iodine … consume during and after physical activity tends.