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 relationship between protein and fat
Probably everybody think that protein is building block of muscle tissue and fat building block fat, but proteins can act as grease under certain physiological conditions. The primary role of the protein is to provide the building blocks, or amino acid that is synthesized by the structural and functional proteins in the body. However, the amino acid from the muscle can also be converted into molecules to be used for energy if you are undereating. In contrast, the introduction of excess calories will cause that the additional amino acids are converted into the fat molecules.
Excessive amounts of protein can be converted into fat, especially if you eat too many calories. 2012T study published in the Journal of the American Medical Association showed that people who eat more than 1,000 calories per day than allowed, received a similar amount of body fat regardless of how much protein they enter.
Does protein drinks melt fat?
Protein drinks products companies can claim that their products melt fat, but there is no food that can selectively reduce fat in the body. Protein drinks can help to stabilize blood sugar levels, which will prevent overeating later in the day. Drink protein can be a convenient way to restore depleted nutrients. However, the protein shake must be part of a child and ways of practicing for causing loss of body fat.
Can protein take the place of carbohydrates and fats in your body?
Protein is essential for building and renewal of cells and tissues. However, carbohydrates and fats have features which protein can not be replaced. Protein is the most inefficient source of energy in comparison with carbohydrates and fats. The process for enzyme activity requires energy, which could be danger if only source of energy is from protein. Fats are also essential for the creation and release of certain hormones.
Can I continue to lose body fat by taking Whey protein?
Whey proteins, made from the process of conversion from cow’s milk to cheese,is a popular protein supplement, because it is one of the most efficiently absorbed forms of protein. Whey protein will not impair your ability to lose fat as long as you do not eat more calories than your body needs. Whey Protein Isolate is the 100% whey protein and having less calories per gram then concentrated whey protein, which has a carbohydrate and fat along with the protein. Isolate is a better option if you’re trying to lose weight.
Relationship between building muscle and losing fat
If you want to build muscle and lose fat it will be much more effective if you go to completely take the time to increase muscle mass than fat-burning period. The period which you will be able to make it happen is approximately 3 months to increase muscle mass and 3 months for a child to lose fat or shorter time for both periods but must be the same length of time, it all depends on personal preferences, how much muscle you want to gain and fat to lose.
Odnos između proteina I masti
Verovatno mislite da je protein samo gradivni element mišićnog tkiva, a mast gradivni element masnog tkiva , ali proteini mogu da deluju kao i masti pod određenim fiziološkim uslovima. Primarna uloga proteina je da obezbedi gradivne blokove, ili amino kiseline, da sintetišu strukturne i funkcionalne proteine u telu. Međutim, amino kiseline iz mišića mogu takođe da se konvertuju u molekule koji se koriste za energiju ako se potrose ostali izvori energije. Nasuprot tome, unošenje viška kalorija izazvaće da se dodatne aminokiseline konvertuju u molekule masti.
Unošenje prekomerne količine proteina može se pretvoriti u masti, posebno ako jedete previše kalorija. 2012te studija objavljena u časopisu Američkog medicinskog udruženja pokazala je da su ljudi, koji unose više od 1.000 kalorija dnevno od dozvoljenog, dobili sličnu količinu masti u telu bez obzira na to koliko proteina su unosili.
Da li proteinski napitci tope masti?
Proteinska pića koja proizvode kompanije mogu da tvrde da njihovi proizvodi tope masti, ali nema hrane koja može selektivno smanjiti masti u telu. Proteinska pića mogu pomoći za stabilizaciju nivoa šećera u krvi, što će sprečiti prejedanje kasnije u toku dana. Piti proteine može biti pogodan način da se obnove potrošene hranljive materije. Ipak, proteinski šejkovi moraju biti deo dijete i načina vežbanja za izazivanje gubitka telesne masti.
Mogu li proteini da preuzmu funkciju ugljenih hidrata i masti u vašem telu?
Protein je od suštinskog značaja za izgradnju i obnavljanje ćelija i tkiva. Međutim, ugljeni hidrati i masti imaju funkcije koje protein ne može da zameni. Protein je najneefikasniji izvor energije u poređenju sa ugljenim hidratima i mastima. Proces delovanja enzima zahteva energiju, što može biti ugroženo ako je izvor energije samo iz proteina. Masti su takođe od suštinskog značaja za lučenje I stvaranje nekih hormona.
Mogu li se i dalje gubiti telesne masti uzimajući Whey protein?
Proteini surutke, napravljeni iz procesa pretvaranja kravljeg mleka u sir, je popularan proteinski dodatak, jer je to jedan od najefikasnije apsorbovajući oblik proteina. Whey protein neće ugroziti vašu sposobnost da izgubite masti sve dok ne jedete više kalorija nego što je vašem telu potrbno. Whey protein Isolate je 100% protein surutke i ima manje kalorija po gramu od koncentrovanog proteina surutke, koji ima ugljene hidrate i masti zajedno sa proteinom. Izolat je bolja opcija ako pokušavate da izgube težinu.
Odnos izgradnje mišića I gubljenja masti
Ako želite da izgradite mišiće a izgubite masti to će mnogo efikasnije ići ako potpuno odvojite vreme za povećanje mišićne mase od perioda sagorevanja masti. Period za koji ćete moci to da ostvarite je od prilike 3 meseca za povećanje mišićne mase I 3 meseca dijete za gubljenje masti ili kraći period za oba ali periodi moraju biti jednake vremenske duzine trajanja, sve zavisi od ličnih želja tj. koliko mišićne mase želite da dobijete I masti da izgubite.