Cardio weight training | Steroids4U.eu

 Cardio weight training

How to lose weight effectively through cardio training? The most common answer to this question is: do cardio exercise for a long time with low intensity. Unfortunately, this is not the most effective way. This is just a brief truth, but regardless of a few facts of this training. Increase the intensity of training and you will achieve efficient fat burning even after cardio training during regeneration.

What cardio training is effective for weight loss

The most important indicator of cardio training is the duration of the workload and the intensity of its performance. It is true that classical cardio training (aerobic load) is very ineffective for weight loss. The most effective cardio training is anaerobes, interval, HIIT (High Intensity Interval Training) and last but not least, strength or strength-endurance training. I recommend combining these types of loads in combination with proper nutrition and regeneration.

Energy expenditure during cardio exercise

It is true that carbohydrates (glycogen) are a ready and quality source of energy. In case the load is highly intensive, you also need a quality fuel, which is glycogen. At low load intensities, a lower-quality fuel, which is grease, is sufficient. For this reason, everyone prefers long-term low-intensity cardio workouts. After all, everyone wants to burn_fats_fat_time_training_bestbody burn fat. However, this is not entirely true. In this article, we will talk about a few details for effective weight loss training.

The figure shows the energy coverage in relation to the load intensity. Be careful, it should not be forgotten that this is an energy component only directly during physical activity. This graph does not show additional energy coverage during regeneration.

There are a few things to forget here. One of them are the body's adaptation mechanisms. With regularly recurring aerobic exercise, the body adapts quickly. The body's goal is to save energy and reduce oxygen consumption. This is due to the body's defenses to withstand these conditions for as long as possible. The weight loss effect disappears very quickly and the results do not come.

Burn fat even after training in the regeneration phase

Another very important factor enters the classic (aerobic) cardio training in order to lose weight. It is the level of homeostasis and the time of regeneration.

Homeostasis is the balance of the body. The role of homeostatic regulatory mechanisms is to restore the normal state of the internal environment after its disruption (excess muscle heat, lactic acid…). The disruption is caused by the influence of various stress stimuli. Most stresses in everyday life (cold, heat, lack of oxygen, low glucose, changes in pH, psyche) are weak and the body can quickly restore homeostasis.

One of the important stress stimuli is the training load. When training is low-intensity (aerobic cardio training) the process of homeostasis is very fast and effective through the nervous and hormonal systems. The disadvantage is that after such cardio training, the body recovers very quickly and there is no additional energy expenditure.

DIFFERENCE BETWEEN CARDIO TRAINING LOW AND HIGH INTENSITY

The picture shows the energy expenditure from fat reserves of 70 kg man. During the low-intensity load (run 8 km / h, 120 min.) A fat output of 800 kcal (100 g fat) was recorded, which is much more than in the case of the high-intensity load (run 16 km / h, 60 min), where it was recorded loss of fat reserves only 160 kcal (12 g fat). It should not be forgotten that this is an energy expenditure only during physical activity. However, the advantage of high-intensity loads is that even during recovery, energy is still released from fat stores. Ultimately, the same loss of energy from fat stores (52 g) was recorded at the end of the regeneration.

However, with high-intensity (anaerobic, strength-endurance, HIIT) training, homeostasis is much more disturbed and the body has to deal with it more difficult and in the long run. Therefore, the overall regeneration process is also energy intensive. And since regeneration is not demanding on intensity, a lower quality energy source is sufficient, namely fat. In layman's terms, if the high-intensity training process takes place within 2 days, it can be said that you are constantly burning more fat for two days.

In the case of muscle strengthening through interval training or strength training, there are additional physiological benefits such as faster and more efficient fat burning and weight loss. You can read more about the benefits of strength training in this article: https://bestbody.sk/chudnutie-najlepsi-trening/

Don't forget about nutrition, which helps the effectiveness of cardio training and weight loss

To support and accelerate regeneration and to build active muscle mass, it is important to receive a sufficient amount of necessary nutrients such as: proteins, minerals, amino acids, BCAAs, vitamins, antioxidants and the like. In most cases, the intake of these nutrients from the normal diet is insufficient. As a rule, the higher the physical demands on the body, the higher the nutrients. Due to the lack of nutrients, training can be ineffective, the body does not have time to regenerate completely, gets into mental discomfort, is more prone to disease, overtraining and subsequently there is a loss of muscle mass. We recommend supplementing nutrients in the form of nutritional supplements.

PROTEIN FOR REGENERATION AND MUSCLE BUILDING IN FAVOR OF WEIGHT LOSS

With a protein drink, you will ensure a sufficient supply of protein during high-intensity training. The principle of such trainings is also damage to muscle cells. For fast and high-quality muscle recovery, we recommend the selection of high-quality protein drinks with minimal sugar content, which help lose weight.

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Why and how much protein | Steroids4U.eu

 Why and how much protein

Proteins are nitrogenous compounds that form the basic building block of the human body. Proteins are composed of amino acids linked by peptide bonds. The minimum protein intake for a normal person without physical exertion is 0.6 - 0.8 g of protein per kilogram of body weight per day. This is to maintain a balance between received and released nitrogen.

Dosage and intake of proteins

Very high protein dosing is often a controversial issue. The latest advertising information in various articles and magazines still convinces us of the need for increased protein intake. Beyond the lower limit of protein intake, these not very reliable sources state 1.5 g * kg of body weight per day and sometimes up to 2 g * kg. However, an intake of more than 2 g per kilogram of body weight is unjustified, does not have the desired effect and is even harmful in many cases. It is important to stick to verified and credible information based on the latest scientific knowledge. The amount of protein ingested is often an individual matter in relation to the body's physical demands and other parameters.

NEGATIVE EFFECT OF HIGH PROTEIN INGREDIENTS

Here, one rule applies that after exceeding a certain amount of protein intake, their further usability in the body decreases sharply. The only (but negative) benefit of such a high protein intake is in hypertrophy of fat stores, most often in the waist area. Another negative effect is associated with a significant load on the liver and kidneys, or it may affect the metabolism of body calcium. According to current scientific knowledge, in general the limit of protein utilization is around 1.5 - 1.8 g * kg per day.

Protein intake for athletes

Many athletes as well as ordinary people are often affected by advertising of extremely high protein intake (more than 2 g * kg * day). They often find that these recommendations have no effect. It should be borne in mind that protein drinks are only a high-quality protein food. Only in some cases (low protein intake from the diet, demanding physical activity) is it necessary to consume them for the proper functioning of various functions in the body. It should also be noted that under normal conditions, muscle growth is very slow through protein intake.

Another very practical use of various protein supplements (protein drink, protein bars, amino acids, BCAA) is in cases where you can not eat a quality diet rich in protein during the day. This problem is especially with managers, drivers and stressful people who do not manage to eat well. Also, even hard-training athletes cannot do without these protein supplements. An ordinary recreational athlete needs approximately 1.2-1.8 g of protein per kilogram of body weight. Endurance athletes are recommended to take only 1.2 - 1.4 g * kg per day. Strength and strength-endurance athletes are generally recommended to take 1.8 - 2 g * kg of protein per day.

Is intake of protein drinks important?

In one substantial study, it was found that increasing the daily protein intake from 1.7 g * kg to 3.0 g * kg did not lead to absolutely any differences in muscle cell hypertrophy. However, the foregoing does not mean that the consumption of protein beverages is irrelevant. In one study, the overall increase in energy intake had a dramatic effect when the group ingested 1.7 g * kg of protein along with a carbohydrate gainer. The group thus increased the total energy intake of calories by up to 67% and achieved a several times higher increase in muscle volume compared to the group that received only 1.4 g * kg of protein. This is evidence that some (but not excessive) protein intake plays an important role along with sufficient carbohydrate intake, which is likely to induce higher stimulation of anabolic hormones such as IGF-1, testosterone and insulin, thus creating much better conditions for protein synthesis.

The most important is the timing of protein intake and their combination with carbohydrates

Protein drinks can be consumed alone or as a side dish to a regular meal. Immediately after the procedure, their separate administration is inappropriate. This is due to the fact that proteins are to some extent used as an uneconomical source of energy and their decomposition significantly burdens the body with various products. In order to be able to use the anabolic effect of proteins after training, it is necessary to administer them together with carbohydrates with a high glycemic index, such as glucose, maltodextrin. The carbohydrate: protein ratio is recommended 3: 1.

Protein after training

Increasingly, I am registering new studies that agree that the total amount of protein ingested is not as important as the optimal timing of their intake immediately after training and regular intake throughout the day.

The importance of protein intake immediately after training is due to the graded process of protein synthesis in muscle fibers. Studies show that a higher effect of protein synthesis is when you take a protein drink with fast carbohydrates. This effect is present with a small amount of amino acids along with sugars even before training.

The amount of protein ingested after training may not be high. It has been shown that a positive nitrogen balance was recorded as early as 6 grams of essential amino acids or 10 grams of protein. Most often, a dosage of 0.2 g * kg of protein drink or 0.1 g * kg of amino acids is recommended after training.

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Gainer - carbohydrates needed by our body | Steroids4U.eu

Gainer - carbohydrates needed by our body

Carbohydrates or sugars are an important part of our diet, as are proteins or fats. We most often encounter the term simple (monosaccharides) or complex (polysaccharides) sugars. The most well-known natural polysaccharides include starches and fiber, as well as muscle glycogen. One of the most widely used carbohydrates or gainers is maltodextrin, which is composed of only a few dozen glucose molecules and therefore has easy digestibility and is often used as an essential component of gainers.

Glycemic index of carbohydrates

For athletes, the complexity of carbohydrates is not as important as the value of the glycemic index (GI). The glycemic index is a number that speaks about how fast the ingested sugar (carbohydrate) is metabolized and thus converted into a ready source of energy - glucose. Sugars with a high glycemic index "fast sugars" (GI over 70) increase rapid blood glucose. For sugars with medium values ​​(GI 55 - 70) this rate decreases. With sugars with a low glycemic index (GI less than 55), the breakdown takes much longer and the rise in blood glucose levels is only slight.

The glycemic index of a food may vary depending on various factors such as:

Proportion of sugars (for example, green unripe banana contains more fructose and has a GI of 35, while a ripe banana has much more glucose and therefore the GI is more than 70)

Presence of fiber

Food hardness

Presence of proteins or fats

Presence of acidity (vinegar, lemon ..)

Is the gainer suitable for training people?

The gainer can be used as a source of energy before, during, but also after regeneration. Their higher proportion in the diet (approximately 70% and sometimes even more) is especially important for aerobic sports, where there is a significant depletion of glycogen stores compared to anaerobic sports. The benefits of higher carbohydrate intake and increased glycogen stores are most visible in performance, especially for activities lasting more than 45 minutes. Recent scientific studies also point to a positive increase in strength, explosiveness and muscle volume with higher glycogen stores.

CARBOHYDRATER SUPERCOMPENSATION WILL HELP YOU IMPROVE PERFORMANCE

In the case of endurance athletes, it is recommended to reduce the training load or include a break in the last 3-4 days before the competition and significantly increase the daily carbohydrate intake to approximately 7-10 grams per kilogram of body weight. This high intake of carbohydrates is very difficult to achieve with a normal diet and foods, so the most suitable remedy is just a gainer. You can take the required amount of carbohydrates with a gainer or a carbohydrate or carbohydrate-protein drink. In this way, the glycogen stores in the stressed muscle areas are increased. For maximum effect, it is possible to include a very hard workout combined with a minimum carbohydrate intake 3-4 days before this supercompensation. However, for many, this method is inconvenient. Nowadays, it has been proven that carbohydrate supercompensation can be achieved in just one day, if it is preceded by a short and very intense training.

Gainer restores and increases glycogen stores

It should be mentioned that in the human body (70 kg male) there are approximately 400-500 g of glycogen stores, which corresponds to the amount of energy consumed in a 29 km run. There are also large differences in glycogen stores between an untrained and trained individual.

Muscle glycogen in 100 g of muscle:

Untrained muscle = 13 g

Trained muscle = 32 g

Trained muscle pre-supplied with glycogen = 35 - 40 g

Athletes can reach a glycogen supply of up to 800 g. Diet has the greatest impact on these stocks. The rule applies here: high training intensity = high carbohydrate consumption = high glycogen requirement = performance improvement.

Carbohydrate intake, together with amino acids, has been shown to double the insulin response. Which is a key factor for building muscle mass and anabolic effect.

GLYCOGEN BINDS WATER AND IMPROVES MUSCLE VOLUME

The fact is that one gram of glycogen binds about 2.7 g of water in the cells. However, this does not mean that the weight gain will be significant. Through the bound water in the muscle cells, the fullness of the muscle mass and larger muscle volumes occur. In this case, bodybuilders and strength athletes see the advantage in particular. The risk of dehydration is also reduced during exercise.

GLYCOGEN EXHAUST

depletion_glycogen_bestbody

Muscle glycogen depletion is closely related to increased levels of muscle breakdown and weakened immune system

There is a sudden loss of muscle strength and fatigue

Glycogen fluctuations and depletion cause coordination disorders, dizziness, inability and weakness

A constant glycogen level ensures the proper functioning of the brain and the maintenance of blood glucose levels

A low-carb diet for athletes causes muscle fatigue and poorer performance

An example of glycogen depletion when an athlete consumes too few carbohydrates while undergoing strenuous training. The diet contained 45-50% of energy instead of the necessary 55-65%.

Carbohydrate intake before exercise

A higher dose of carbohydrates through a gainer (1 - 4.5 g per kg body weight) with a high glycemic index should be taken 3-4 hours before the procedure. This temporarily increases (approximately 6 hours) the supply of liver and muscle glycogen. Later intake of "quick sugars" is inappropriate because it causes a rapid rise in insulin levels, which causes hypoglycemia (drop in blood sugar) and higher consumption of muscle glycogen. It also causes central nervous system depression. However, according to the latest studies, it is recommended to take fast sugars in small amounts also before strength training. This is due to the partial resynthesis of muscle glycogen in the intervals between sets. This reduces the risk of depletion and thus the risk of overtraining and incomplete regeneration.

Carbohydrate intake during training

During training, the insulin response is suppressed, so sugar intake increases blood glucose levels and thus contributes to muscle glycogen savings. However, there are limits to the rate and amount at which ingested sugars can be metabolized and converted to energy, especially during intense performance at the anaerobic threshold level. For example, according to the latest research, the dose is increased from 1.0 to 1.5 g / min. accelerate the oxidation of sugars from 1.0 g / min to only 1.1 g / min. Therefore, the intake of sugars during exercise makes sense mainly during long-term and less intense exercise (marathon, triathlon, cycling stages…).

WHICH CARBOHYDRATES ARE THE BEST DURING TRAINING?

Among the most effective sugars during exercise are high glycemic index (fast sugars) such as glucose, sucrose or maltodextrin. Fructose is unsuitable during training because its very slow absorption can lead to digestive problems. The result can be much better if the sugars with different glycemic index are combined, such as glucose, maltose, sucrose, fructose, ribose. In the body, these individual sugars are metabolized and transported by various mechanisms. It is important to mention that such a carbohydrate drink (most often ionic drink, energy gel, energy tablets, energy bars…) should not be more concentrated than about 5% as stomach upset may occur. If you want to increase the carbohydrate content of the drink, the most suitable option is maltodextrin, which can be dosed in much higher amounts.

Carbohydrate intake after training - a means of effective regeneration

Immediately after training, it is advisable to take an adequate amount of carbohydrates with a high glycemic index due to rapid regeneration. Otherwise, the body must rely on the slow recovery of liver and muscle glycogen. These fast sugars should be taken within 45-60 minutes after training, when glycogen synthesis is most intense. The gainer plays an important role here. Most gainers contain these fast sugars (maltodextin, glucose) together with quality proteins, which causes better regeneration, insulin response and thus anabolic effect. It should be mentioned that fructose restores glycogen stores in the liver faster than other sugars.

GAINER AND ITS CORRECT DOSAGE AFTER TRAINING

The amount of carbohydrates received through the gainer after training does not need to be exaggerated. Dosages above 1.2 - 1.5 g per kg body weight per hour (75 - 90 g / hour) do not make practical sense because it exceeds the regenerative capacity of the body. If the gainer is dosed gradually in smaller doses after training, glycogen resynthesis is significantly faster. Suitable reception is every 15 to 30 minutes. An important role in glycogen recovery resp. regeneration is also played by the intensity of the load. The faster the glycogen stores are depleted, the faster the return to the original level. Attention should be drawn to the fact that active rest after training significantly slows down glycogen recovery. Especially in the slow muscle cells that work during such rest.

Based on my experience with carbohydrate supercompensation and the results of my clients with increasing glycogen stores, I recommend food sources of carbohydrates such as rice, pasta, fruit, potatoes, oatmeal and different types of cereals with respect to different individuals and intolerances. To achieve optimal carbohydrate intake, it is necessary to take a gainer with the diet.

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Creatine and its effects | Steroids4u.eu

 Creatine and its effects

Creatine is one of the best studied nutritional supplements. It is an effective substance and our own substance. Creatine is recommended by many authors. Athletes use it to increase strength, explosiveness, muscle volume and overall performance.

What is creatine

Creatine is a derived amino acid from arginine, glycine and methionine found in meat and fish. It is synthesized in the liver, pancreas and kidneys in an amount of about 1 gram per day. Creatine plays an important role in the metabolism of ATP (adenosine triphosphate - the immediate source of energy for muscle activity). Creatine nutritional supplements increase the degree and rate of absorption of creatine phosphate (CP - a compound of creatine and phosphoric acid) into muscle cells, thereby increasing muscle performance. The effects have been demonstrated not only in athletes but also in the elderly and patients.

Creatine phosphate (CP) serves to resynthesize ATP and provides energy during high-intensity exercise. The result is a balance between consumption and supply of ATP. Creatine phosphate further increases the strength of muscle contraction and delays fatigue during anaerobic exercise by eliminating hydrogen ions within the cell that are formed during lactate formation. Thus, creatine increases the buffering capacity in muscle cells and plasma, which causes an increase in the amount of energy in the process of anaerobic glycolysis.

Creatine monohydrate and bound water

The use of creatine monohydrate supports the growth of muscle mass and strength, which is mainly due to the increased storage of water in the muscles. It should be borne in mind that water storage is the most effective mechanism that contributes to the increase of strength, muscle mass, explosiveness and improved performance. The average increase in water is evidenced by an increase in body weight of approximately 4 kg. To date, however, it has not been possible to determine whether the above-mentioned increase in the form of water is also associated with a certain increase in muscle proteins. On the other hand, it is necessary to ensure a sufficient supply of water to the body to prevent dehydration, given that more water is directed to the muscle fibers and other organs are depleted of water.

Effects of creatine and use in sports

EFFECTS ON SPEED CHARACTER SPORTS:

Increasing strength skills

Sprint acceleration

Improving repeated sprints

Increasing work capacity

EFFECTS OF ENDURANCE SPORTS:

Increased glycogen synthesis

Increasing performance in interval training

Increasing work capacity and quality of training

Improvement of aerobic capacity due to increased ATP transport from mitochondria

Improving regeneration

Increasing training tolerance

MORPHOLOGICAL CHANGES OF THE BODY:

Weight gain

Increase muscle mass

Not gaining in fat stores

REASONS FOR INCREASING BODY WEIGHT:

Fluid retention in muscle cells (water retention)

Protein synthesis

Increased training quality

Creatine Monohydrate and its dosage

There are many different dosing methods. Almost all different dosing methods have been scientifically proven to have the same effects. The most common dosing methods are:

With saturation phase. You take 20-30 grams of creatine for the first 5-7 days and only 5 grams for the next 20 days (maintenance phase). This method of dosing creatine has the disadvantage that during the saturation phase, some of the creatine that has not been used leaves the body in the urine. On the contrary, the advantage is that there is a rapid "saturation" of muscles with creatine.

Without saturation phase. This method of dosing is simpler and more economical. You take 10 grams of creatine every training day. On a non-training day, take 5 g. Muscle cell saturation occurs more slowly, but at the same time there is no such significant loss of creatine.

Both variants are very similar in effect. Creatine should be mixed together with a carbohydrate drink - gainer. I recommend 50 grams of gainer or fast carbohydrate. This is because carbohydrates start the production of insulin, which helps to absorb creatine into the cells. After 6 - 8 weeks of creatine use, it is advisable to take a break for 14 days. In the case of constant use of creatine, its effects would be smaller and smaller and practically unrecognized. Some studies have shown much better performance results when creatine was used not only with a gainer but also with L-glutamine at 5 grams of glutamine per dose of creatine.

Creatine and side effects

The effectiveness of creatine supplements varies depending on the body's basic levels of creatine, and the lower the level of creatine in the body, the greater the effect of the creatine supplement. There have been reports in the past that creatine use causes muscle cramps, but none of these and other side effects have been scientifically proven. Creatine is a nutritional supplement that belongs to the category with minimal or no side effects. However, based on my experience and the experience of my clients, creatine can cause a severe feeling in the stomach immediately after use. I recommend using the purest patented form of CREAPURE, which is produced for various brands of nutritional supplements by the world-renowned German company Alz Chem. Reduction of stomach problems is also possible by dissolving creatine in lukewarm to warm water together with fast sugar (glucose, maltodextrin ..). In this case, creatine has much better solubility, digestibility and usability for the body.

Studies on the effects of creatine

Several dozen studies have concluded that creatine supplements, along with training, increase muscle strength and muscle mass. This increase may be due to several mechanisms, including effects on protein synthesis, metabolism, and transcriptional expression at the genetic level. For this reason, it is advisable not to underestimate protein intake. One of the means of increased protein intake is to consume a protein drink. Recognized scientists theorize that a five-day dose of 20 grams of creatine per day increases the presence of creatine in the muscles by 20% and significantly accelerates the regeneration of creatine phosphate after intense muscle contractions. Various strength athletes have seen an improvement in performance after taking creatine supplements in doses ranging from 20 to 30 grams per day, both with short-term high-intensity exercise and with exercise until exhaustion. 12 weeks of taking creatine in combination with demanding strength training increases the growth of active body mass in healthy men, improves physical performance and muscle morphology.

Creatine is especially suitable for the supplementation of sports nutrition, especially in speed-strength disciplines, strength sports and most sports games such as football, hockey, basketball and the like.

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Minerals and trace elements suitable for athletes | Steroids4U.eu

 Minerals and trace elements suitable for athletes

Minerals and trace elements play an important role in the human body. They act as electrolytes, which ensure the exchange of nutrients between the cells and the extracellular environment. The imbalance between the body's mineral content and body fluids can be caused by high or prolonged sweating. For this reason, minerals and body fluids must be in balance, as osmotic balance can be disturbed and muscle cramps or other problems can occur.

Intake of clean water after severe dehydration is sometimes not enough. In extreme cases, there can even be a dangerous "water poisoning" (hyponatremia), manifested by nausea and vomiting.

Electrolytes needed for athletes

People with a larger body volume have a relatively smaller body surface area, so they get rid of excess heat worse and their sweat loss is much higher than in small people. Mineral supplementation is important especially for taller athletes and generally more for men than women.

At 15 km / h and 20 ° C, the runner sweats approximately 1-2 liters of fluid per hour. Sweat losses increase dramatically at higher temperatures. To prevent dehydration, I recommend approximately 0.5 liters of fluid with electrolytes 2 hours before exercise.

Sodium

Salt (NaCl) and sodium (Na), respectively, which play a key role in cellular osmosis, should be mentioned first among the minerals. Salt intake in a normal diet far exceeds the physiological minimum, but during long-term and exhausting exercise, especially in a warm environment, sodium losses are very significant (approximately 800 - 1400 mg Na / 1 liter of sweat). Lack of sodium in body fluids in combination with a high intake of pure water depleted of minerals poses a high risk of the already mentioned hyponatremia. Sodium should therefore be added continuously to beverages or gels.

Magnesium

Magnesium deficiency is often associated with the onset of convulsions. The daily dose of magnesium (Mg) is in a wide range, but is estimated at 250 to 450 mg. Examples of good sources of magnesium are: poppy (456 mg / 100 g), sunflower (420 mg / 100 g) and sesame seeds (352 mg / 100 g), soy flour (300 mg / 100 g), walnuts (247 mg / 100 g) 100 g), almonds (251 mg / 100 g). There are also many magnesium supplements to choose from.

Potassium

I recommend replenishing potassium (K) especially after exercise. Potassium affects insulin secretion and has an irreplaceable role in glycogen production. Half a liter of sweat contains about 85-105 mg of potassium. The high losses caused by heavy sweating are sufficient to supplement with regular foods. Rich sources of potassium include: spinach (1977 mg / 100 g), cocoa powder (1500 mg / 100 g), raisins (1020 mg / 100 g), nuts (690 mg / 100 g), lentils (670 mg / 100 g) g), bananas (450 mg / 100 g), tomatoes (275 mg / 1 piece), potatoes (570 mg / 100 g), orange (250 mg / 100 g).

Calcium

Calcium plays an important role in muscle contractions. In addition, it is generally beneficial for bone support and growth during adolescence. The optimal calcium intake for children and adults is approximately 1000 mg. For the elderly, breastfeeding women and puberty, the dose is 1500 mg. The best sources of calcium are cheeses (Parmesan 1340 mg / 100 g, Emmental 1145 mg / 100 g, blue cheese 612 mg / 100g), dairy products (cottage cheese 366 mg / 100g, milk 120 mg / 100g, yoghurts 150-200mg / 100 g) , poppy (1059 mg / 100 g), almonds (279 mg / 100 g), sesame seeds (783 mg / 100 g), sea fish (sardines 410 mg / 100 g). In case of excessive protein intake, calcium is used to neutralize acids that are formed during their decomposition. This leads to increased calcium excretion and bone loss.

Iron

Iron is part of hemoglobin and for this reason it is needed in sports mainly by endurance athletes during training to increase blood transport functions. The best sources of iron are mainly animal products (meat and offal 2-8 mg / 100 g, egg yolk (6 mg / 100 g), yeast (17 mg / 100 g) and molasses (17 mg / 100 g) are also high. The content in plant food is also high (wheat germ 9 mg / 100 g, poppy 17 mg / 100 g, oatmeal 7 mg / 100 g, hazelnuts 14 mg / 100 g), but only in small amounts it can benefit the body. This can have adverse consequences for perennials who are vegetarians, and the absorption of iron can be significantly improved by the administration of vitamin C.

Other minerals are not excreted to such an extent in sports activities. Therefore, it is not so necessary to supplement them through supplementation. Minerals, vitamins and sugars are best and most conveniently supplied through a variety of ionic beverages, but not every manufacturer has the right composition. Mineral water can also be used as a source of minerals and trace elements. It should also be noted that extreme doses of a mineral can be toxic in the sense that they cause other important substances to be excreted from the body.

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Baking soda improves athletic performance | Steroids4U.eu

 Baking soda improves athletic performance

For some sports activities, baking soda improves sports performance. Consumption of baking soda (sodium bicarbonate, NaHCO3-) may be useful before and after exercise. This is especially the case with activities that are accompanied by high lactate accumulation. According to significant scientific studies, the blood concentration of HCO3- is increased, which increases the ability to neutralize free hydrogen ions and improve the buffering capacity.

Baking soda neutralizes lactate (lactic acid salt)

The results of various experiments are really very interesting, even in intermittent or long-term activities, where there is increased lactate production such as sprints, boxing, cycling, HIIT, various interval training, swimming, crossfit and the like.

Lactic acid is released into the muscles during intense physical activity, when the process of anaerobic glycolysis predominates. A small amount acts as a temporary source of energy mainly for muscle cells, heart muscle and brain. The accumulation of higher amounts of lactic acid and thus lactate causes various physiological processes (including discomfort and pain) that prevent you from continuing to train. Lactate reduction and its metabolism can be achieved by supplements such as inosine, beta alanine, creatine or baking soda. Olimp offers two unique products in its range called Beta-Alanine Xplode and Endugen Oxygen Performance, which are very suitable for the processes of lactate degradation, muscle oxygenation, improving VO2max, increasing performance and the like. All contained components (beta-alanine, creatine, B6, histidine, sodium bicarbonate - sodium bicarbonate, L-arginine,) support these processes.

Dosing of baking soda to improve training

Based on various studies, I recommend taking 300 mg / kg body weight (approx. 20 - 25 g) mixed in one liter of water approximately 2 hours before sports performance. The extent of the effects is, of course, individual. Some athletes may experience discomfort after consuming soda. In this case, it is advisable to divide the dose into smaller portions and consume it gradually. One solution is to consume soda for several days in a row, because its effect can last another 2 days. The combination of soda with creatine is also suitable, as creatine also has the effect of improving the buffering capacity. Recently, the buffering effect of sodium citrate has been tested. According to the available results, a dose of 500 mg / kg is probably even more effective than soda alone and sodium citrate causes much less digestive problems.

Training with the sip of baking soda improves endurance

At a constant load (training process time of 8 weeks) in a test performed at 100% VO2max (maximum oxygen consumption), the baking soda (bicarb) group had a 41% improvement over the saline group. Also, the group that ate baking soda before each workout improved their performance at the anaerobic threshold by 9.6% more than the group that ate saline. Performance at the anaerobic threshold level is one of the most important indicators for determining endurance performance. In this study, an improvement in performance at fatigue time of 41% is indicated. This improvement in performance is precisely due to the neutralization of lactate or free hydrogen ions.

Training with baking soda improves the breakdown of lactate from the muscle

Training with the ingestion of soda increases the special protein MCT4, which has the function of transporting lactate from muscle. The graph shows the values of three different transport proteins in rat muscle. During the 5-week interval training, the soda group had a significantly greater increase in lactate-transporting protein (MCT4) than the group that consumed only pure water.

Bicarbonate improves performance in strength

In one of the other studies, positive changes in strength performance were also demonstrated (4 series, three exercises with an intensity of 12RM and a short rest between series). The group received 23 to 31 grams of baking soda 60 minutes before the procedure.

Soda consumption can be associated with one problem, which is the chemical neutralization of soda with stomach acids. It would be advisable to take baking soda in gelatinic acid-resistant capsules, which have the ability to dissolve only in the small intestine (enteric capsules). These capsules protect their contents from high pH in the stomach. You will also avoid stomach upset after taking soda. In a few studies, these special capsules have been applied. For this reason, I assume that the performance will also be improved by direct consumption of baking soda. In sports, soda is fully legal and tolerated similar to caffeine or creatine.

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Muscle building for vegetarians | Steroids4U.eu

 Muscle building for vegetarians

Can you be a vegetarian and build muscle at the same time? Yes, it is possible, but only if you follow a certain diet. The key is to combine foods so that you achieve a balanced ratio of individual amino acids.

Essential amino acids are the basis

We have 22 amino acids, the combinations of which produce proteins necessary for tissue growth and regeneration. In order for your body to synthesize proteins, all of these amino acids must function. If only one is missing or its concentration is too low, protein synthesis is limited.

Eight of these 22 amino acids cannot be synthesized by our bodies on their own and must be supplied by the diet. These amino acids are referred to as essential amino acids. Seven of the 22 amino acids are referred to as semi-essential amino acids. This means that they are synthesized in our body, but under certain conditions their need is significantly higher. The other seven amino acids that our body can synthesize are called non-essential amino acids. The body makes non-essential amino acids from carbohydrates and nitrogen and from other, essential and non-essential amino acids.

Complex and full-value proteins

Foods that contain all the essential amino acids necessary for health and growth are called complex proteins. Proteins contained in dairy products, eggs, meat, fish, or other animal sources of protein are complex and thus contain all 22 amino acids.

Some foods of plant origin generally do not contain all 22 amino acids and are often referred to as non-complex proteins. However, this is not quite the case. The important fact is whether they contain all the essential amino acids. If a food of plant origin or a combination of plant foods contains all 8 essential amino acids, we can practically speak of a full-fledged and complex protein.

FOOD COMBINATION FOR SUFFICIENT ESSENTIAL AMINO ACIDS

Your vegetarian diet must contain enough essential amino acids. Therefore, it is necessary to combine foods so that a suitable combination of foods achieves a balanced intake of amino acids. An amino acid deficiency in one food should be balanced by a combination of another food that contains a sufficient amount of the amino acid. It is not necessary for these two foods to be combined in one meal, but in one day.

For example, corn cereals contain a limiting amount of lysine but a higher amount of methionine. Legumes, such as beans, contain a small amount of methionine but a higher amount of lysine. By combining these two foods, you will achieve a complex protein intake.

The best protein for vegetarians

For vegetarians and vegans, it is a very practical way to get enough essential amino acids to get a unique nutritional supplement from the English company Viridian - Balance Amino Acid, which directly contains only essential amino acids.

There are also a number of protein drinks for vegetarians (rice, hemp, peas), which contain all the essential amino acids and are an excellent, healthy and quality source of protein.

RICE PROTEIN - RICE PROTEIN

Rice protein is an excellent protein for vegetarians, vegans and people with various allergies. It will also be replaced by women and athletes who try to live healthier and not acidify the body. It is also known to be alkaline, which, unlike animal proteins, does not acidify the body. It contains all the essential amino acids (the body cannot make them itself), which are needed to make muscle tissue, hormones and enzymes, without which we cannot survive. Its amino acid composition is comparable to whey protein and much better than soy protein. It is quickly absorbed, so it is suitable immediately after training.

Rice protein is made by filtering protein and fiber from enzymatically pre-digested whole grain brown rice, including germ and bran. The production process is at low temperatures, without the use of chemicals and acid hydrolysis.

Advantages:

high protein content 80%

excellent digestibility

does not contain gluten, soy, lactose, milk or other allergens

alkaline effect

good taste

high content of vitamins, minerals, antioxidants, tocopherol and other substances

good price

high glutamine content

HEMP PROTEIN - HEMP PROTEIN

Hemp protein is considered the best vegetable protein. It is a rich source of omega 3 fatty acids, all essential amino acids, antioxidants and fiber. Its great advantage is the detoxifying effect. It has beneficial effects on pH balance and does not cause acidification like soy and whey proteins. It is called a complete protein because it is the source of all the amino acids necessary for regeneration. This makes it fully comparable to any animal protein. It is suitable for all active people, vegetarians, vegans and people suffering from allergies.

Hemp protein is made by crushing hemp seeds. By pressing, hemp flour and hemp oil are obtained. The whole-grain hemp flour is then cold-dried and sieved to separate the coarse parts of the bran from the fine hemp powder, which has a high-quality protein content of up to 50%.

Advantages:

excellent digestibility (up to 90%)

high content of omega 3, antioxidants, digestible fiber, vitamins, minerals, enzymes

does not contain lactose, gluten, milk, soy, hexane and other allergens

representation of all amino acids "complete protein"

does not contain THC - has no psychotropic effects

is a source of GLA (omega gamma-linoleic acid)

suitable for vegans and vegetarians

without the use of chemicals

Disadvantages:

worse taste

lower protein content 50%

PEACH PROTEIN

Pea protein is a full-fledged "natural" that includes all the essential amino acids. It is designed to support the growth of muscle mass for all athletes. Pea protein contains approximately 80% protein isolate. For protein isolation, a patented, very gentle non-aggressive technology is used, where only pure water is used, without the use of chemical substances!

If you are a vegetarian who is eggs and dairy, you do not have to worry and think about food combinations. The proteins in milk, eggs, cheese and other dairy products contain all the essential amino acids you need to regenerate, maintain and grow tissues.

Vegetarians and iron, zinc and vitamin B12 deficiency

If you decide to exclude meat from your side, pay attention to diet planning to avoid the problems that can be associated with excluding meat. This is mainly due to a lack of iron, zinc and vitamin B12. This can impair your athletic performance. Here are some tips on what to do if you are doing strength training to avoid this situation:

Eat plenty of protein-containing foods. Maintain a steady intake of 1.6 - 1.8 g of quality protein per kilogram of body weight, which is the recommended intake for those who seek to build muscle mass. You can achieve this by consuming dairy products and foods of plant origin with a high protein content. If you are a vegan, ie you do not consume any food of animal origin, increase your protein intake to 1.8 - 2 g per kilogram of body weight.

Remember the sources of iron. As already mentioned, proteins of animal origin contain a better absorbable form of iron, the so-called heme iron. If you are a semi-vegetarian, ie you eat chicken and fish and you do not eat red meat, you are lucky because fish and chicken contain a sufficient amount of heme iron. If you do not eat any food of animal origin, your heme iron intake is zero and it will be more difficult for you to supply your body with the appropriate amount of iron in your diet. A slightly lower iron intake signals your body to use more iron from the vegetables contained in your diet. The plant diet contains enough iron, but with lower absorption. For example, nuts, legumes and cereals contain more iron than red meat. If we consume enough fresh foods rich in vitamin C, there is no problem with the absorption of iron.

Beware of vitamin B12 deficiency. Vitamin B12 is one of the most important substances that vegans may be deficient in. This is because the source of vitamin B12 is only animal products. Fortunately, the need for this vitamin is very small (the recommended daily dose for adults is 2.4 micrograms). Adequate intake is essential for proper hematopoiesis (red blood cell production) and for the nervous system. Thus, a deficiency of this vitamin has serious consequences and can cause irreversible changes in the nervous system. Fermented products, such as soy and tempeh products, supply the body with a certain amount of vitamin B12 from a bacterial culture that causes fermentation, but this is not enough. Vegans should eat foods fortified with vitamin B12, or nutritional supplements containing it.

Beware of zinc and iron deficiency. Some foods contain phytates, oxalates, or other substances that block the absorption of iron and zinc from the gut. Phytates are a storage form of phosphorus and this form is bound to fiber. Coffee and tea (regular and decaffeinated), whole grains, bran, legumes and spinach are examples of foods containing these substances. It is advisable to combine them with foods containing sources of heme iron and vitamin C to ensure the absorption of more iron and zinc. The main sources of zinc in the diet of vegetarians are: whole grains, nuts (walnuts, almonds, cashews), walnut butter (cashew butter, almond butter), pumpkin seeds, legumes (beans, lentils, soy), wheat germ, quinoa, in addition also suitable intake of iron and zinc in the form of nutritional supplements.

Although dietary supplements are not a substitute for food, in this case it is desirable to supplement the insufficient intake of iron and zinc in the diet with food supplements containing these minerals. Ensuring that you take their recommended daily allowance in the form of nutritional supplements will protect you from the serious effects of their deficiency.

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Antioxidants and their miraculous and beneficial effects | Steroids4U.eu

 Antioxidants and their miraculous and beneficial effects

Antioxidants help fight free radicals. Free radicals are substances that occur naturally in the body and that cause irreversible damage to cells. Free radical damage can cause vulnerability in your body, rapid aging, cancer, cardiovascular disease and various degenerative diseases.

Free radicals damage our body

The process of protection against free radicals is very important for the human body. We create a small amount of free radicals throughout our lives. All you need is short-term exposure to sunlight, exposure to various industrially produced chemicals or inappropriate diet. Also, some of the environmental factors such as cigarette smoke, exhaust fumes, radiation, drug use, and stress can increase the amount of free radicals. Free radicals are insidious, causing our tissue to lose elasticity and cease to function. It's basically like aging. It is this uncontrollable damage that is also part of the changes leading to cataracts, vascular hardening, cancer, arthritis and many other diseases that we encounter every day. Substances that have the ability to destroy free radicals are called antioxidants.

Free radicals are also formed by physical activity

Paradoxically, a healthy thing such as physical activity can increase free radicals. During respiration during physical activity, electrons in the cells separate from the sugars and combine with oxygen. Energy is produced in this process. During this reaction, the electrons may break off, combine with another molecule to form free radicals. Training, on the other hand, stimulates the production of enzymes that counteract the effects of free radicals. Elevated body temperature is also a factor that increases the production of free radicals. Another factor is the increased production of catecholamines during physical activity. These are substances of a hormonal nature that are produced as a result of muscular exertion. Another cause of free radical production is damage to cell membranes in muscle cells. This is after intense training and especially when exercising in the phase of eccentric contraction, such as running downhill, jumping or placing heavy loads on the ground. In these chemical reactions, free radicals bind to fatty acids in the cell membrane and so-called peroxides. These attack the cell membrane and the chain reaction produces many more free radicals. This process is called lipid peroxidation and is closely related to oxidative stress.

The principle of creating antioxidants in plants

One of the very visible properties of all plants is the range of their color. In terms of the aesthetic experience of eating, we know that the combination of fruits and vegetables is visually unrivaled. Colored fruits or vegetables are based on various chemicals called antioxidants. These are found only in plants. Most plants obtain energy from sunlight through photosynthesis. This process is very energy intensive. Energy is transmitted by electrons. These electrons are charged with energy from the sun's rays and move at a very high speed, which the cell must control very precisely. If electrons deviate from their path, free radicals can form. Plants can create a protective "shield" around the place where there is a potential risk of reaction. The shield is composed of antioxidants that capture and absorb electrons that have deviated from their direction.

The formation of antioxidants in the human body does not exist

The human body is usually unable to build a "shield" against free radicals. We are not plants, we do not produce photosynthesis and we do not produce our own antioxidants like plants. Fortunately, in our body, antioxidants taken from plants work in the same protective way as they do. It is an admirable harmony. Plants create a protective shield from antioxidants and at the same time make them an attractive target with their attractive colors. People, like animals, are attracted to these colors. We consume these plants and at the same time borrow these "protective shields" from antioxidants, which we use to protect our own health. We must admit that this process is a wonderful spiritual example of the wisdom of Mother Nature.

Antioxidants in the form of nutritional supplements and physical activity

A mixture of antioxidants and can help prevent oxidative stress. This stress is a situation in which free radicals exceed antioxidants and thus muscle tissue can be damaged. Various scientific studies confirm that during the use of antioxidants through dietary supplementation, the oxidative stress caused by physical activity is much lower than without the use of antioxidants. At the end of these studies, the use of antioxidants provides protection against tissue damage, which can lead to improved athletic performance. However, as in most scientific studies on the effect of supplementation, other studies have concluded that supplementation of antioxidants in the form of nutritional supplements has no effect on the prevention of muscle damage by physical activity.

Antioxidants and their effect on sports performance

Most studies focus mainly on endurance sports. Much less for power sports. In the case of intensive and regular training, a large amount of muscle tissue is degraded and a large amount of free radicals are formed. Because of this, strength athletes can also benefit from the use of antioxidants that help them from free radical tissue damage. The fact that the use of antioxidants actually increases athletic performance has never been definitively confirmed by scientific evidence. However, if you are deficient in a certain vitamin and you increase this deficiency, you will definitely feel better and perform better. But if you have enough antioxidants in your diet, then additional excess intake may not lead to a further increase in sports performance.

Most people eat so that they suffer from a deficiency of vitamin E and other antioxidants. One of the reasons is the fact that active people follow low-fat diets. The problem is that the fat contained in vegetable oils, nuts and seeds is one of the best sources of vitamin E. In addition, these people limit their fruit intake. They mistakenly believe that fructose in fruits is stored as body fat. However, in the absence of fruit, they limit the very important intake of beta carotene and vitamin C.

Significant studies of the relationship of antioxidants to the most common diseases

One of the most important links between vitamin C and cancer was its relationship to the number of families prone to cancer. With low levels of vitamin C in the blood, these families were more likely to develop cancer (p <0.001). Low vitamin C levels were associated with a higher risk of esophageal cancer (p <0.001), leukemia and tumors of the larynx, breast, stomach, liver, rectum, colon and lung. Vitamin C is derived primarily from fruit and fruit consumption was inversely proportional to the incidence of esophageal cancer (p <0.01). In areas with lower fruit consumption, the incidence of this cancer was 5-8 times higher. The same effect of vitamin C was found in the incidence of ischemic heart disease, high blood pressure and stroke (p <0.01). Consumption of fruit containing vitamin C clearly shows the strong protective effects of many diseases.

Low levels of alpha and beta-carotenes (precursors of vitamin A), as well as alpha and gamma tocopherol (vitamin E) in the blood indicate a relationship with an increased incidence of stomach cancer.

Recommendations for taking antioxidants

However, it should be noted that only a tablet containing artificial vitamin C, beta-carotene or fiber will not protect us from these diseases. In general, health does not lie in individual isolated nutrients or chemicals, but in foods and plant foods that contain these substances in organic form. Eat as much fresh fruit, vegetables and whole grains as possible and you will get all the benefits you read about in this article. There are also several manufacturers (Viridian - offers so-called ethical vitamins of the highest quality, all products are bioactive in capsules of plant origin), which make sure that these vitamins are in organic and therefore functional form. This increases the efficiency and effectiveness of these organic supplements.

Individual antioxidants

Basic antioxidants

Beta Carotene

Effects in sport May reduce the production of free radicals arising from physical activity. It protects against muscle tissue damage and complements the antioxidant effects of vitamin E

Food source Carrots, sweet potatoes, spinach, melon, broccoli, green leafy greens, all orange vegetables and fruits.

The side effects are not known. The body can regulate the amount that is converted to vitamin A. A daily intake of 20,000 IU of food or a dietary supplement for several months can cause yellowing of the skin. Disappears after a reduction in income.

Recommended dose Not determined. 2500 IU daily in the form of a nutritional supplement is safe.

Vitamin C

Effects in sport Important for the function of connective tissue, increases the absorption of iron, can reduce free radical damage and protects against damage to muscle tissue.

Food source Citrus fruits and juice from them, raw vegetables, kiwi, melon, green leafy vegetables.

Side effects The body adapts to a high dose. Doses of 5,000 to 15,000 mg per day can cause burning when urinating and diarrhea.

Recommended dose Women 75 mg, pregnant 85 mg, breastfeeding 120 mg, men 90 mg, women smokers 110 mg, men smokers 130 mg.

Safe intake of 2,000 mg

Vitamin E

Effects in sport Important for cellular respiration. It is involved in the production of red blood cells. Eliminates free radicals and protects against tissue damage.

Food Source Nuts, seeds, raw wheat germ, polyunsaturated vegetable oils and fish liver oil.

The side effects are not known

Recommended dose 15 mg, breast-feeding woman 19 mg

Safe intake of 1,000 mg

Selenium

Effects in sport Along with vitamin E, it is essential for growth and metabolism. Maintains skin elasticity. It produces glutathione peroxidase - an important protective enzyme.

Food source Cereal bran, Brazil nuts, whole grains, egg yolk, milk, chicken, seafood, broccoli, garlic and onions.

Side effects of 5 mg daily from food lead to hair loss and a change in nail quality. Higher doses cause intestinal problems, fatigue and irritability.

Recommended dose Women 55 mcg, pregnant 60 mcg, breastfeeding 70 mcg, men 55 mcg.

Safe intake of 400 mcg

Coenzyme Q10

Effects in sport Coenzyme of mitochondial enzymes in oxidative phosphorylation necessary for ATP production. A powerful antioxidant that reduces tissue damage by free radicals.

Food source Guts, beef, soybean oil, sardines, mackerel and peanuts.

The side effects are not known.

Recommended dose Not determined.

Zinc

Effects in sport Participates in energy metabolism and immune responses.

Food source Animal proteins, oysters, mushrooms, wholegrain products, brewing products and nuts.

Side effects Doses higher than 20 mg per day may prevent the absorption of copper, lower HDL cholesterol and impair the function of the immune system.

Recommended dose Women 8 mg, pregnant 11 mg, breastfeeding 12 mg, men 11 mg

Safe intake of 40 mg

Copper

Effects in sport It is involved in the production of hemoglobin and red blood cells by improving the absorption of iron. Necessary for energy metabolism and function of superoxide dismutase - a key enzyme with antioxidant effects.

Food source Whole grains, crustaceans, eggs, almonds, green leafy vegetables and beans.

Side effects Toxicity is very rare and rare.

Recommended dose Men and women 900 mcg, pregnant 1000 mcg, breastfeeding 1300 mcg.

Safe intake of 10,000 mcg

Manganese

Effects in sport Participates in metabolic processes. Necessary for the function of superoxide dismutase - a key enzyme with antioxidant effects.

Food source Whole grains, egg yolk, green leafy vegetables, dried peas and beans.

Side effects Higher doses can cause vomiting and intestinal problems.

Recommended dose Women 1.8 mg, pregnant 2 mg, breastfeeding 2.6 mg, men 2.3 mg.

Safe intake of 11 mg

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Health Effects of Strength Training | Steroids4U.eu

 Health Effects of Strength Training

Strength training is an integral part of the training process in many sports, sports games, as well as in physiotherapy or in the treatment and prevention of various diseases for better quality of life. Recently, the power training is much more discussed and is also used by recreational athletes. The power load has much more positive and healthy beneficial effects than several years ago.

Medical effects of force exercises

Through strength training, muscle strength and performance occurs. This results in many positive health effects that are very significant mainly in older people. Nowadays, there are no rational reasons to deny a wide population favorable health effects of force exercises as it was once.

Effects of power training

Strength training increases the sensitivity of cells for insulin. This is a result of a better glucose control (a lower insulin and pad doses) and lower glycolyzed HB values ​​(long-term blood glucose control).

Suitable power training is an effective means of preventing and treatment of back pain whose most frequent cause is the lack of paravertebral muscle strength

Strength training and thus an increase in force improves life comfort (normal activity vs. Threadless thrills) of older people.

Strength training promotes reducing high blood pressure in peace.

Strength training improves proprioceptive functions (faster reply to proprioceptive incentives). Stability and coordination improves. For this reason, lower risk of falls, injuries and other injuries.

Increasing the force helps against osteoarthrosis. Strengthened muscles take part of the mechanical claims from passive joints, which acts on smaller irritation, pain and restriction of joint function.

Energy expenditure (higher basal metabolism) through strength training occurs. This contributes to a favorable energy balance and last but not least to significant decreasing body fat and weight loss. This results in an increase in muscle mass and "slow" oxygen debt phase.

Strength training increases bone density (bone density). This effect is very significant mainly in young persons in a preposterbital age. It is the strongest prevention against osteoporosis.

Strength training helps to accelerate the transport of food digestive tract. It is a prevention of circulation, diverticalulosis and colon cancer.

Improving endothelial function is caused by force training. Positive effects are diseases such as heart disease, pad and hypertension. Endothelial dysfunction deteriorates overweight (blood flow).

Traditional attitude toward power training

From the 1970s, the attitude towards the power exercises refusing. Only aerobic activities that were generally recognized as part of preventive medicine preferred. In force sports it was accepted as "necessary evil" and considered potentially harmful to the ordinary population. Strength training was about 1970 prohibited for children, older people, pregnant women and patients for heart disease, hypertension, diabetes mellitus, back pain, osteoarthes and osteoporosis. The most common argument that was used against power exercises was that they are accompanied by a significant increase in blood pressure which could cause complications of bleeding and ischemia.

Another today, the argument has already been rebuted that the power exercises increase room blood pressure, deteriorate hypertension. These arguments were unjustified at that time and unfortunately dominated today in the views of some of our doctors.

For example, for strength exercises weighing 70% 1RM (approx. 10 RM - once maximum) without the use of valsalv's maneuver (air retaining) is a systolic blood pressure comparable to pressure on aerobic exercises as running. Also, power training acts to reduce room blood pressure.

Today's attitude toward power training

Nowadays, different medical organizations recommend strength training as one of the strongest means of preventing and treatments of some diseases. Unlike 70 years, the strength training is recommended for patients with hypertension, cardiac diseases, osteoarthrosis, osteoporosis, back pain, diabetics, pregnant women, older people or children. Strength training is also recommended for tumor diseases, thyroid disorders, birth cardiomyopathies, cardiac insufienci, Down syndrome, neurological diseases and the like.

Studies prodating positive health effects of force training.

For strength exercise of paravertebral muscle, strength is improved by a few 100%. These measurements on special dynamometers testify to extreme atrophies and malfunctions of paravertebral muscles in patients with back pain.

Longitudinal training studies have shown strength training increased sensitivity of cells for insulin. The evidence is lower glycemia after dose of glucose and lower glycemia after the insulin dose.

In another similar study, the synergistic effect of the sensitivity of cells for insulin was significantly demonstrated in combinations of force and aerobic training in a group of 36 mentioned women with NIDDM (non-insulin-dependent diabetes mellitus). This improvement is in a tight relation to the loss of subcutaneous and visceral fat and raising muscle mass.

In a significant study, a positive effect of movement activity has been demonstrated to 3,000 latent diabetics compared to metformin and placebo for 2 years of follow-up.

For 13 weeks of strength training, a group of 60 years of patients accelerated by digestive tract transport. The control diet was 5 days prior to tests and reducing the GIT was from 41 to 20 hours (without changing the duration of the transport to the colon).

Energy expenditure was detected through strength training. 58-year men after 16 weeks of strength load increased their basal metabolism by 7.7%.

According to the US Geriatric Society of 2003, different falls are a problematic cause of older persons. 30% of the elderly as 65 years and 50% of older persons as 80 years falls at least once a year. 5% of them suffers fracture. 25% of patients over 65 with femur cervical (hip bone) will die within 6 months. The cost of treating medical complications of falls in the US was $ 5 billion per year.

For example, according to significant studies, after 60 years of life, the annual muscle force loss is 1.5% and power by 3.5%. 45% of women over 65 and 65% older than 75 years cannot lift 5 kg.

Based on another study, the strength training in seniors can improve the force of expenses of 189% and the force of the thighs of 87%, which was reflected in the speed of spontaneous walking (+12%), increasing the speed of walking into the stairs (+28%) and increases spontaneous physical activity (+34%).

Blood pressure on power exercise can exceed 300/200 Torr. The highest measured value was 480/350 Torr. Blood pressure in force exercises depends on intensity (resistance), number of repetitions, series, activated muscle mass and from Valsalv's maneuver. Significant meta-analysis about power exercise and room blood pressure talks about a positive effect of power training, with such training in the long term reduces room blood pressure.

Power exercises have beneficial health effects and lead to changes such as improving strength and muscle mass, which can not be achieved by aerobic exercises themselves. If the power exercises are used in the right manner, they represent a safe and effective means of preventing and treated a whole range of diseases and improve life quality. Nowadays among modern means of power training includes Core (training aimed at deep stabilization system), functional training, training with TRX, fitness training or intense forms such as HIIT (High Intensity Interval Training), crossfit, deficit techniques and the like.

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4 Effective Hamstrings and Ass | Steroids4U.eu

 4 Effective Hamstrings and Ass

Certainly a lot of us met with pain or injury to the rear thigh muscles ,, hamstrings ". The back thigh muscle is very important whether you are spending your free time in the gym or you are going to run or be running. you skate. These muscles are often under heavy pressure because they are constantly overloaded and shortened because of poor intermediate coordination.

These exercises will help you build strong and healthy hamstrings and buttocks. Get to know 4 effective hamsting exercises and buttons that are simple and can handle their beginner.

When working with the athletes who came to me with the problem of rear thigh muscle, they have made the most of these 4 effective hamstring exercises and ass:

Rear Foot Elevated Split Squat (TZV. Trip on One Leg With Back Legs)

Single Leg Deadlift (Dead Rid Single)

Bilateral Slideboard Leg Curl (crouching ,, attracting "feet in lying with SLIDEBOARD)

ECCENTRIC Unilateral SLideboard Leg Curl

1. Cloth on one leg with rear foot support (Rear Foot elevated Split Squat):

In this exercise it is important that the knee on "front" foot has been stable. We also watch the knee so that its position is not in front of the tip and the foot to be laid all the time to the ground. The torso should not be in a large forecast, shoulder and traps must be released. The back leg is placed on a raised pad. For this exercise, we can also use the TRX Hanging System. And thus the back foot can be suspended in TRX.

2. Dead Strip Single (Single Leg Deadlift):

Classic dead thrust definitely know. This will try one-year. The basic principle is that the foot is laid all the time throughout the surface on the mat, the knee slightly crumpled and stable. As for the torso, it must be active, the back upright and head in the torso extension. If the hull movement begins down to the foreground, the back leg goes the pomades up. In this exercise it is important that the back in the shank part is not shipped and the pelvis remained in a neutral position without rotation.

3. Crushing ,, attracting "legs in a lying with slideboard (Bilateral slideboard Leg Curl):

You will need Flowin, slideboard or plain slipper pad or TRX suspension system. The body is in the position, the arms fired, the palms are headed up, the legs are loosely laid on the pad (when using TRX suspension system are legs hung on TRX). The exercise starts with a slightly raising the pelvis followed by a slow leg backing under the body and then shooting the legs to the start position.

4. One-time spill in position with the help of slideboard (EXCENTRIC UNILATERAL SLIDEBOARD LEG CURL):

The previous exercise builds out the exercise with the same movement but "one-year". Again is the body in the position Easy, one of the feet of the slippers is subjected to lift the pelvis that must not be filmed to one of the parties. Slow braking movement we try to leg on slideboard to hear.

These 4 exercises can be difficult to do at first sight. complicated, but I think they work very well as prevention against injuries, respectively. As a set of exercise in the training process after injury to the rear thigh muscle.

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Amino acids and muscle building | Steroids4U.eu

 Amino acids and muscle building

Do amino acids help build muscle mass?

There has long been a debate about whether athletes should take amino acid supplements as a natural way to simulate the process of building muscle mass. Currently, the discussion is more focused on how to time protein intake, what are the appropriate protein types and amino acid intake in relation to training. The research that was carried out focused on verifying the need for proteins before and after exercise in order to achieve the activation of the processes of regeneration and growth of lean muscle mass.

Leucine and phenylalanine cause an increase in lean muscle mass

Researchers from the University of Texas conducted a study in which they tested the hypothesis that 6 g of essential amino acids administered orally within one to two hours after strength training stimulates the growth of lean muscle mass. The two amino acids applied in this study were leucine and phenylalanine. When subjects drank a drink containing these amino acids after training, an increase in pure protein was noted in their muscles, which is an indicator of an increase in lean muscle mass.

Arginine increases growth hormone and improves regeneration

The amino acid arginine, plays an important role in initiating the regeneration process after training. In one study, half of the subjects were treated with a carbohydrate supplement after training and the other half with a carbohydrate and arginine supplement at one, two and three hours after exercise at 1 g of carbohydrates per kilogram of body weight and 0, 08 g of arginine per kilogram of body weight. During the four hours of subsequent regeneration, muscle glycogen recovery was faster in the arginine carbohydrate group.

The researchers attribute the above-mentioned result to the ability of arginine to increase the availability of glucose for muscle glycogen synthesis during regeneration. However, some undesirable side effects such as hot taste and diarrhea have been associated with the intake of a carbohydrate supplement with arginine.

Arginine is also likely to increase the secretion of growth hormone, which affects muscle growth. It acts as a dilator causing smooth muscle relaxation in the arteries. This helps to lower blood pressure and increase congested muscles, probably also to increase the supply of nutrients and oxygen to increase muscle growth. However, there is currently little scientific evidence for the effect of arginine on muscle growth.

BCAA - branched chain amino acids

As for the branched-chain amino acids BCAAs (leucine, isoleucine and valine), they make up about one third of the proteins contained in muscle. Together, they work to restore muscle proteins that are catabolized during exercise, and are also a source of energy during exercise. The more intense the training, the more leucine is consumed. After aerobic exercise, the plasma leucine level decreases by 11 to 33%, after strength training by 30%. In addition, intense aerobic load reduces leucine stores in skeletal muscle.

Another scientific study concluded that if you supply leucine in the form of nutritional supplements (50 mg per kilogram body weight per day) together with 1.26 g protein per kilogram body weight per day, you will avoid a decrease in leucine stores during the five-week speed and muscle training program. . Further studies have shown that the intake of branched-chain amino acids BCAA containing 30 to 35% leucine before or during endurance training reduces the rate of protein catabolism during exercise and saves muscle glycogen.

IS IT SUITABLE TO USE NUTRITIONAL SUPPLEMENTS CONTAINING BCAA BRANCHED AMINO ACIDS?

Your body starts using BCAA branched-chain amino acids as an energy source only if you do not have enough carbohydrates (carbohydrates prevent the burning of branched-chain amino acid stores). In other words, you should supply your body with all the necessary branched-chain amino acids of BCAAs, especially through diet. In addition, a great way to supplement the branched-chain amino acid loss caused by training is to consume dairy products or whey protein after training.

Glutamine as an essential amino acid for muscle growth?

Glutamine is the most common amino acid in the human body. The largest amount is stored in the muscles, but a relatively large amount is also in the brain, lungs, blood and liver. Glutamine serves as a building block for proteins, nucleotides (a structural unit of RNA and DNA) and other amino acids and is a major source of fuel for the cells that make up the immune system. Recent studies point to bedtime glutamine dosing due to higher growth hormone production in athletes with hard training, which causes muscle growth.

THERE IS EVIDENCE THAT GLUTAMINE MAY AFFECT REGENERATION IN AT LEAST FOUR WAYS:

Glutamine saves protein

Glutamine stimulates glycogen synthesis

Glutamine protects the immune system

Glutamine proteoanabolism

During intense training, the muscles release glutamine into the bloodstream. This can reduce the glutamine reserve by up to 34%. Such a decrease can be problematic because a lack of glutamine promotes the breakdown of muscle tissue. And if the amino acid glutamine is enough, it prevents the loss of muscle mass.

Glutamine also stimulates muscle glycogen synthesis. In a study in which subjects were treaded on a stationary bicycle for 90 minutes and given glutamine intravenously within two hours of the end of the procedure. Twice the concentration of glutamine was recorded in the muscles. It is not entirely clear how glutamine works in this case. Researchers believe that either glutamine in the muscle is directly converted to glycogen or it can prevent the breakdown of the muscle glycogen present.

Glutamine is also a major source of energy for the cells of the immune system. Intensive training reduces glutamine levels, and scientists believe that this may be one of the reasons for the weakened immune system that we encounter in hard-working athletes. Glutamine supplementation in the form of a nutritional supplement is beneficial in the prevention of infectious diseases that may accompany training.

Glutamine is also involved in cell hydration control processes. By maintaining cell volume, proteosynthesis is stimulated and protein breakdown is reduced.

Glutamine is therefore beneficial for everyone who wants to maximize their performance, support the regeneration of muscles and the immune system. The recommended daily dose of glutamine is 5 to 20 grams.

Amino acid absorption

In order to better absorb amino acids, it is important that their supply is ensured mainly in a natural way from the diet. However, sometimes a given amount is not sufficient for people with high physical activity, and therefore it is necessary in this case to supply the body with amino acids in the form of a nutritional supplement.

As for proteins, one of the best absorbed substances is proteins from animal sources. Scientific research has confirmed that 95 to 99% of animal protein is absorbed and utilized in the body. But even a protein of plant origin is well absorbed if it contains all the essential amino acids. More than 90% of the proteins of plant sources with a high protein content are used by the body.

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