Is breakfast the basis of the day or a surviving myth? | Steroids4U.eu

 Is breakfast the basis of the day or a surviving myth?

In the area of nutrition and a balanced diet, there has long been a dilemma as to whether breakfast is really the most important meal of the day. Some studies say that breakfast is the basis for energy after sleep, while others rely on facts proving their inefficiency in weight loss. In addition, some experts argue that the importance of breakfasts is related to the growing market for breakfast mixes, flakes and cereals. Companies that offer such products declare that breakfast is the basis of the day and without them you should not even go out on the street. So what is the reality? Is breakfast a necessary start to the day or just a simple marketing ploy?

Breakfast and weight loss

The most common benefit associated with eating breakfast is their alleged beneficial effect on weight loss. On the contrary, their omission is said to have negative effects on body weight and can cause obesity. In reality, however, it is not so much whether you miss breakfast or what you choose as your first meal of the day. The difference is whether you replenish your energy in the morning with a balanced breakfast, or fatty or sweet dishes.

However, let's look at what reputable studies have said about these claims. One such study, which analyzed the health data of 50,000 people over seven years, focused on how breakfast portion size is related to BMI levels. The researchers found that those who made breakfast the most hearty meal of the day had a lower body mass index (BMI) than those who ate a richer lunch or dinner. They justified this by saying that breakfast helps to increase the feeling of satiety during the day, which significantly reduces the subsequent daily calorie intake. Another study confirmed this effect - people who skipped breakfast or enjoyed an unsatisfactory portion of breakfast tended to overeat at lunch and dinner.

In addition, they found that heavier breakfasts help improve the quality of the diet, as breakfast meals usually contain more nutrients and fiber. Of course, it all depends on what you choose for breakfast. If it is heavy and fatty bacon or sweet croissants, the effect may be the opposite. However, if you reach for hearty, nutrient-filled flakes or eggs, you can achieve several benefits. Having regular healthy meals will help improve your insulin sensitivity and reduce your risk of developing diabetes. However, such studies still need to be taken into account - many times they do not take into account the individual lifestyle of the participants or the choice of foods that play an important role in weight control.

For example, a team of scientists from Monash University in Melbourne, Australia, analyzed 13 randomized controlled breakfast trials. A meta-analysis of the results found that participants who ate breakfast had a higher total daily energy intake than participants who did not eat breakfast. Thus, on the contrary, this study suggests that adding breakfast may not be a good weight loss strategy. However, further high-quality randomized controlled trials are needed to examine the role of breakfast in weight control. The only way to find out if breakfast plays a positive role in weight loss is to examine the choice of specific foods and their effects.

Marion Nestle, PhD, a professor of nutrition, food studies and public health at New York University, points out that many studies that prove the positives of breakfast were funded by Cereal Partners Worldwide, which is affiliated with Nestlé and General Mills. That is, companies that produce breakfast cereals and benefit from their sale. 

Conclusion

Breakfast can really help you lose weight, but it's not because of their timing. It's more about what foods you choose for breakfast. If it is a hearty breakfast with a balanced ratio of carbohydrates, proteins and fats, you can achieve a sufficient feeling of satiety, which will result in less overeating during the day. However, if you skip breakfast, you do not have to worry about obesity. It is always necessary to monitor your total energy intake during the day. He is responsible for your weight gain or loss. Don't focus on when you eat, but what you eat.

Breakfast and energy level

The source of energy in the body is glucose, which we obtain from carbohydrates. It is then broken down into glycogen in the body and stored as energy and fat. Most glycogen is stored in the liver and to a lesser extent in the muscles. As we cannot build up long-term stores of glycogen, we must take it regularly, always after it has been depleted. This usually occurs after exercise or any other physical activity, during fasting or during sleep.

Overnight, the liver breaks down glucose and releases it into the bloodstream as glycogen to keep blood sugar levels stable. During sleep, the liver ensures that your brain has enough energy to function. Therefore, if you wake up in the morning, your glycogen levels in your body are low and should be replenished immediately. As soon as all energy is consumed, the body begins to break down fatty acids instead of glycogen. However, in the absence of carbohydrates, fatty acids are only partially oxidized, which can significantly reduce your energy levels. This is the main reason why you should supply your stomach with foods, especially rich in healthy carbohydrates and fiber, after waking up, and avoid heavy fatty foods.

In one study, several dozen participants were divided into two groups, one consuming a carbohydrate and fiber-rich breakfast in the morning and the other not eating breakfast at all. Subjects were then monitored for several hours. The study concluded that those who did not have breakfast performed worse on memory tests and felt more exhausted than those who had breakfast. Several studies support this hypothesis that routine skipping breakfast was associated with reduced physical activity, especially before lunch.

Another randomized study looked at participants who ate breakfast for one week and missed it for another. She monitored her food intake using food diaries and energy expenditure was assessed using pedometers and heart rate monitors. For all participants, daily energy levels did not differ between the two experimental weeks. The study showed that the total energy intake changed only minimally in 24 hours. However, it should be emphasized that participants consumed different types of food during the study; if they focused on only one specific energy-rich food, the results could differ significantly.

Therefore, another study focused on specific types of food consumed for breakfast and their impact on energy levels. Foods with a lower glycemic index (GI) and a higher protein content at breakfast have been found to be associated with higher energy levels. Based on this, researchers recommend that breakfasts have a low GI and a high protein content. 

Conclusion

Regular breakfast can affect the level of energy in our body. However, it is also true that there is a difference in which source of energy you replenish. If you choose sweet foods full of simple sugars or fructose for breakfast, your energy levels will be depleted very quickly. Conversely, if you focus on a balanced ratio of nutrients and foods with a low glycemic index, you may feel more vital in the morning.

Listen to your body

Still not sure if breakfast is the most important meal of the day? As studies differ in opinion and each provides irrefutable evidence, do not rely on them, but listen to your body. Ultimately, you must decide which eating habit is best for you. Whether you decide to have breakfast or skip breakfast from your menu, you should not forget your total daily energy intake. You can easily find out using online calculators, but on average it ranges from 2,000 to 2,500 calories, depending on gender, age and physical activity.

If you meet your energy intake, you do not have to worry about gaining weight. Conversely, if you want to lose weight, you should focus on the caloric deficit, during which your daily expenditure must be higher than your income. At the same time, you should make sure that your daily diet contains a sufficient amount of important nutrients - carbohydrates, proteins, fats and fiber. Only in this way will you achieve all your goals in the area of ​​diet and weight loss.

Healthy breakfast ideas

If you are concerned about which foods are best for a healthy and balanced breakfast, here are some tips:

Choose whole-grain foods - whole-grain cereals and high-fiber bread can help maintain optimal blood sugar levels and prevent a drop in energy in the morning. You can choose from a wide range of cereals, flakes or cereals and muesli, or prepare hearty porridge. However, when choosing cereals, take a good look at the nutritional table and composition. If they contain the following basic information, they are made for you: 5 g or more fiber per serving, less than 300 mg sodium per serving, less than 5 g sugar per serving, the cereal is listed as the first item in the list of ingredients.

Choose foods with a higher protein content - a great choice is Greek yogurt, which contains more protein than regular yogurt. You can also reach for eggs or various types of nuts and nuts, which are also full of healthy fats.

Smoothie as a great breakfast choice - they are fast, easy to prepare and with a selection of the right foods and an excellent source of nutrients. Combine fruits, juice, cereals or other ingredients, mix them and you have a refreshing breakfast ready once or twice. For inspiration, see our list of the best smoothie recipes for a healthy breakfast.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

Body wraps are a trend this year. Does the method that make you a funny mummy make sense? | Steroids4U.eu

Body wraps are a trend this year. Does the method that make you a funny mummy make sense?

Avalanche! This is exactly what body wraps for weight loss and detox are spreading on social networks. The trend of 2018 replaces slow-dying detoxification teas for weight loss or slimming corsets. Apparently, these conveniences didn't help the girls (is anyone wondering?), Because this year women are almost fighting for body wraps as pensioners for butter and eggs, when we noticed a significant increase in prices. If you don't happen to know what it is (I don't believe it, it's everywhere), let's mention a few official, publicly available sentences.

"Thanks to Body Wraps SPORT, the figure is visibly outlined and muscle mass is highlighted."

•••

"Use the wrap method to get rid of your problem quickly, painlessly and effortlessly."

•••

"Body Wraps Detox is a body wrap that helps detoxify the body."

•••

"Body Wraps BELLY is a set that contains everything you need to have a beautifully shaped belt and to burn fat in your abdomen faster. They focus on fat burning and waist shaping. ”

•••

"Body Wraps Slim supports fat burning. Slim methods are for those who want to lose weight quickly and permanently. "

•••

"The substances in our mixture speed up the metabolic processes in the body and thus the body burns fat better."

As you may have noticed, there are more types of body wraps. The more, the more targeted naive people. I understand. Ultimately, however, all types offer the same thing - it is said that you will lose fat, you will be detoxified and your metabolism will start. The bonus is supposedly the removal of cellulite. Of course, different types of body wraps have a different procedure. Somewhere they just rub you with magic cream and then they bandage, while others you first have to drink detox tea and then you will exercise for 15 minutes and lie down for 40 minutes. There must be a lack of measurement / photography before and after, or a guarantee of loss of centimeters on the body. And the mummification process can begin.

At this point, every quality nutrition therapist and doctor is already foaming, because it already stinks of a bullshit. We will also talk about the dangers of this method today. But let's not be pessimists, because it came to Slovakia from as far away as Florida, and in America everything is progressive, so it must work. Plus, many celebrities advertise it, so it's a guarantee of quality! However, body wraps are a trend of 2018 in Slovakia. We know It Works abroad! wraps are slowly dying out and other body wraps have their teeth full there for many years as well. But we are a progressive nation, so it only came to us now. Well, nothing. Let's move on to a few important facts.

# 1 Detoxification this way is stupid

Longtime fans of Fitclan and science already know this fact. Who has not yet, can look at the dose of information and studies in the article on detoxification. We have kidneys, liver, lungs or sweat glands doing their job, and even detox tea, pills, ointments or even body wraps won't help you detoxify your body. You will find exactly 0 results that would support one of these methods helping the body with detoxification. Since we have 2 articles on the detox topic (here and here), you probably don't need to go into more detail. Whenever you see that a product can detoxify your body, pull out a flag with a big bold B like a bullshit on it.

# 2 Weight does not equal fat

You will lose weight thanks to body wraps. We do not deny this. But the average person does not know what the word lose weight means. Lower weight or less inches on women's sections does not mean that you have lost fat. How is it possible? Because the weight ≠ fat. This is often ignored even with low-carb diets, where the study sometimes shows that individuals have lost more weight on this diet (now all low-carb fanatics celebrate), but when we look closer at the results, we see that fat loss was the same as in the high-carbohydrate, high-calorie, protein groups, and that extra weight was just water (now all low-carb fanatics mourn). As carbohydrates play an important role in water / glycogen retention, it is clear that the weight will be slightly lower, but the fat (what really interests us) is reduced as well. Water fluctuation is an ignored issue, but it plays a very important role in centimeter or weight loss.

And this is how body wraps work. You lose weight inches, water, but as soon as you drink, eat and start working normally, after a few days you have everything back. Or do you think that in body wrap conditions they forbid you to shower 24 hours after the procedure? And why do you think you have to repeat the procedures several times? To live in false conditions for a few days in a row. To sum it up - you will be just as fat but dehydrated.

Let's be objective, we will say that with some types of body wraps you have to exercise for 15-30 minutes (mostly cycling). In that case, fat loss is possible here. If a passive person starts a 30-minute activity a day, they will increase their caloric expenditure and may eventually lose fat. But is it necessary to pay brutal money for a 30-minute workout and look like an idiot? And now try to think about this. If you have a seriously ill dog at home and you give him an effective medicine wrapped in ham, because otherwise he would not eat it, which will help the dog with the treatment? The effective medicine or the wheel of ham? So what can help you, wrapping your body in bandages or exercising? Don't be naive and if you want to lose fat, exercise and watch your caloric intake.

# 3 Marketing, celebrities, bloggers, influecerky, instagram…

Using celebrities in advertising campaigns is not a marketing hit. It's a common practice for people to buy an ordinary white cotton t-shirt for € 499, because it was Kanye West, or you can pay for one body wrap procedure for € 58. For the recommended weekly treatment again 269 €. Oh, we haven't mentioned those prices in the article yet and you're only now staring with your mouth open? Well, yes, the prices are listed on the web and it's really not a typo. € 269 for someone to stay just as fat, but with a lower weight that will return soon and with fewer inches that will return as well, it's a pretty decent deal, isn't it? By the way, the sauna costs about 6 euros :)

When they invite Eva from the Farm ("celebrity"), who sings detox and body wrap, to the TV show Teleráno, which is watched by moms and thousands of other people, what do you think will happen? When some opinion-forming women's magazines whose editorial staff has knowledge of freezing fitness describe body wraps as a Florida revolution, what do you think will happen? When instagram stars with more than 100,000 fanbases advertise a product, what do you think will happen? When bloggers do body reviews wra…. Ok, that's enough. We all know that these scenarios only support the use of idiotic services and the sale of idiotic products. Money rules the world and the backbone is an unknown concept at the time. And sometimes it's not just about money, but about IQ, where some think exactly what is written on the official website and would also believe that the Earth is flat.

Recently, I wrote a comment to a "unnamed Slovak blogger who reviewed body wraps, where she was like a mummy and smiling," I guess they have to pay well ". In response to her defensive comment that she just wanted to try it, I responded that it was really funny and sad at the same time, how to be photographed like a mummy in front of an advertising banner "slimming and detox wraps", promotes something that is bullshit and leaves make themselves a sheep so that the company can use photos of influencers in advertising. My comments were suddenly collected and the whole post was deleted with photos within a few hours. Why? After all, are some ashamed and aware of what they are creating on social networks?

The attempt of one representative of body wraps for crisis communication occurred under our contributions on Instagram, when the same answer (obviously prepared in advance, since even after 2 weeks the reaction was identical) failed. She received a few comments from dozens of people, so that she would rather not throw away her business even more with those statements. Twice we even asked for "clinical studies", which they were so inclined to. Well, guess what. We haven't received them to date. But it sounds so good - clinical studies - so at least this term is somewhat popular and doesn't even need published research to see it.

It is difficult to refuse cooperation, we understand. After all, in the official promotional materials there is information about the profit for the cooperating company in the form of € 45 from one body wrap. With the current trend, this is a vision of quick earnings for many. After all, "catching" 5 people is not a problem and having more than € 200 in your pocket is nice. There are even trainings available, where in the theoretical part they talk about detoxification and stretching and in the practical part they teach you to make mummy people. We are afraid that the wraps movement is already becoming a kind of sect, of which only the ancient Egyptians are proud.

However, if the lines above are not enough for you, we can look at other things. "It's pseudo-scientific nonsense." That's what Dr. Herbert of the Veterans Research Center said, who is also a member of an organization trying to expose false health claims. As any relevant person in the art has mentioned, weight loss due to body wraps is temporary because it is a loss of water. Dermatologist Dr. Joel Schlessinger also said of body wraps: "There is no data to say that wraps help with cellulite." Dr. Elizabeth Tanzi recalls that: "There has never been any scientific evidence that wraps remove toxins from their bodies."

You risk?

Some doctors mention that they are dangerous because hypovolemic shock can occur, which results from low blood volume caused by dehydration. A smaller loss usually does not manifest itself in any way, a larger one represents a serious, life-threatening condition and a high volume can mean death. Likewise, the consequences overlooked can be fatal over time. Tissue compression, slowing the flow of blood to the tissue through the capillaries, changes in the circulation of body fluid… is it really stolen from you and is it worth the wrap for those lost centimeters that you still get back, because it is not a fat mass? Regular dehydration (greetings to regular customers) can lead to urinary tract infections, electrolyte depletion, which can affect involuntary muscle contractions and sometimes loss of consciousness. With the growing popularity, it may be just a matter of time before this "revolutionary" technology is tried by someone who loses something and it will not be exactly centimeters.

On the one hand, we understand that everyone has to make a living from something, but grabbing a business plan from America and drawing huge amounts of money from people for something that has no effect on weight loss (fat) is sad. People wrap themselves in foil, grease their hips with ointments, make themselves mad and mummies, eat detox pills, and all this is boldly supported by the media. Where is the healthy lifestyle? We only see dementia wrapped in money.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

8 miraculous foods to lose weight. If you eat them, your fat loss will take on a new dimension | Steroids4U.eu

8 miraculous foods to lose weight. If you eat them, your fat loss will take on a new dimension

Surely you have come across various articles and infographics describing foods that are used for weight loss by their miraculous effects. Meals and foods that you must have in your diet in your diet and your fat loss will take on a new dimension. We won't stretch for a long time and we'll go straight to the eight miraculous foods that will make it poor.

1. They do not exist

2. None

3. Miraculous

4. Food

5. From

6. Which

7. Are

8. Fatloss

So now there are only about two groups of people. Those who smiled and said something in style: "Ugh, fortunately Fitclan once again hit the nail in the head." You have protein in me. The second group will not be so excited. They are exactly those who are looking for shortcuts and quick solutions. As we said once in our Instagram post - such a search for shortcuts always ends badly. Not only will people not reach their goal, but they will be even more angry than before they started. Fast diets, short-term experiments, detoxifying teas for weight loss, crazy advice from magazines, following trends and the like. They will kill years by looking for the right quick way to lose fat, and at the same time it would be enough to invest time, for example, in reading articles, studies and thinking. Yes, thinking. Nowadays, people are lazy to do that too.

Are they trying to sell you the best training? The best menus? A revolutionary pre-flight weekly plan to lose weight? They are liars. There is no quick fix. No magic pill. It's just you and you have to have a desire to achieve something. You have to work and no one will do it for you. Motivational bullshit? Perhaps. But when do some people realize that there are no quick fixes, but fat loss is about caloric deficit, patience, and hard work? You can have a coach with you, you can use our Online Coaching, but you have to work. We'll teach you what to do, like, why, when, you have a chance to ask endless questions 24 hours 7 days a week, we can hang out with you on Skype day in and day out… but we won't eat and eat for you. It's up to you. And if you realize that everyone can have the character they desire and everyone can lose fat, but the change doesn't come in 4 minutes, you may be another of those people who will reach their goal and the path may be winding, but you will have a smile on face.

Titles like this are created because they drive read, many people believe in them, and after discovering those magical foods, they think something will change. But nothing will change. If there's someone who believed our headline and thought they'd finally find 8 foods they had to eat to lose weight, congratulations. Really, no irony. If you read this, you probably already realize in this paragraph that your search for abbreviations, laziness and slander leads to a dead end. If you want to lose weight, you have to be in caloric deficit. That is the basis. Then you have to take in enough protein. Then determine a reasonable ratio of carbohydrates to fats. Ideally, you will incorporate exercise into your life. In all this, focus on at least 80% of the nutritionally valuable, least processed foods, do not forget about fiber and add the rest of the calories with whatever you like. We have articles about everything, we discuss each topic from different angles. Try it. Study the articles, write down the individual findings and come and try it. Look for shortcuts. Magic pills. None of this will work.

But what about foods with negative calories?

We can't forget about those after all! After all, according to some experts, there are certain foods that have negative calories and make us lose weight. A typical example is grep. I guess it's a classic "fairy tale" that anyone who tripped over the exercise knows. "Have a grapefruit, ideally grapefruit juice. He is more for weight loss and burns fats. " Another of the things that don't apply.

The theory of foods with negative calories probably originated due to the thermal effect of food (TEF). In simple terms, TEF represents the amount of energy needed to process the food itself after it has been consumed. This is a certain loss of energy consumed. Fats have the lowest TEF (1-3%), carbohydrates are somewhere in between (5-10%) and proteins have the highest TEF value (15-30%). TEF primarily affects the distribution of macronutrients in this meal and the total calories of the meal. However, the maximum of 30% is not 100%. It is foolish to lose weight from some foods because they are negative calorie foods.

If the logic and the property of TEF are not enough for you, we can safely look at the study, where the subjects consumed half of the grapefruit before each meal. Are you surprised that such research also exists? In any case, the conclusions of the research are that no differences in weight were found between the groups.

Fortunately, many of the foods labeled as magical with negative calories are low-calorie. The second advantage, many of them are also nutritionally valuable and our intake of micronutrients will certainly enrich, which is ultimately very beneficial in the diet and if we talk about fruit, it will help us with fiber intake and again - fiber is very important not only when losing weight. Foods with the label "for the poor", "miraculous", "with negative calories" are therefore not suitable for consumption, but the point is perhaps everyone understands. These are just extra foods and calories, and you can also gain grapefruit as long as it helps you to be in caloric excess because of it.

There are no foods to lose weight from, and there are no foods to gain weight from. This is one thing that will probably never die. The questions of whether * getting any food * is gaining weight and whether it is * getting any food * diet are really immortal, which is why the concept of IIFYM was created a few years ago, but some are still a bit spoiled, mainly because of the reasons in this article. In any case, now the roles of the two groups I mentioned at the beginning of the article are reversed a bit. The first group doesn't have that protein in me (maybe another time) and the second group finally smiles because they realize a lot of things. Perhaps. They need it.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

3x about how to motivate yourself to exercise. How to train when the gym is closed and your training possibilities are minimized? | Steroids4U.eu

3x about how to motivate yourself to exercise. How to train when the gym is closed and your training possibilities are minimized?

Moving into training can be a problem. Korona measures allow us to have time, but often lacks taste ...

Training is an activity like any other. Whether you implement it or not, only you decide. How is it possible that someone is exercising and considers it a drug and cannot wait for further training? Someone is training (even the same training) and after the first series of hundra, that everything hurts? The answer is our own attitude, our decision. In this article, I will try to positively influence your decision.

The current measures (Korona) have given us a lot of time. Several people have written to me that they would train but do not have the "juice" to train at home or outdoors. They lack motivation.

At the beginning of this topic, it is important to answer the question of why people do not exercise or why they stop exercising. Yes, it's a clear, lack of motivation. But motivation also comes from something. Loss or lack of motivation for training is most often influenced by 3 factors. It is either one of these factors or a combination of them.

Motivation for training is most often influenced by the following factors: Frustration with the (in) results of training, Age - old age, and lack of time.

It may be another, but I suppose the vast majority of people will fall into one or more of these factors.

To answer the question from the introduction "How to motivate yourself to exercise?" I will briefly describe the reason and then how you can overcome it.

1.Frustation of (non) training results, resp. training without achieving results.

Nothing is more frustrating than when you decide to train, you expend energy, you try and the results don't come.

From the practice of a personal trainer, I can guarantee that the best motivation for further training are the results in the form of body shaping and improving fitness (including movement). Health comes second. Although it shouldn't be like that. In healthy people, health is a secondarily appreciated effect, if at all.

A fruitless exercise usually has several pitfalls.

Too little training

Too much training or insufficient regeneration,

Incorrect training procedure (program).

Solution or how to achieve training results.

There are two solutions. Again, it is necessary to apply one but often both. Adjustment of the training program and adjustment of the lifestyle (including adjustment of the diet).

The training program should be such that you especially enjoy it. And by enjoying you, you will achieve results. This is how both of my training books for beginners are set up. Start training with MOTION for Men and Start training with MOTION for Women.

It can also be the most advanced training plan / program. If, according to him, you will not enjoy training, sooner or later you will cough it up and thus give up the results. A properly set up training program should theoretically be set up professionally, regularly and effectively. In practice, however, it must also meet the aspect of simplicity and fun. I paid great attention to both levels, theoretical and practical, when creating my books for women, for men and in my online program Membership in MOTION (you will find all products in our eShop).

Choose a training program especially so that it entertains you. Everything else will come afterwards.

2. Age or old age. I'm old enough to start training.

People will say that they are simply training and taking care of their body is getting old.

I think that the older we are, the more we should take care of our body and the more we should reserve more space in our lives for our training. Why?

Because several studies that have looked at training seniors have shown that the body does not lose age because we grow older but more because we do not use it.

Yes, of course, rising age does not add to our fitness in the long run. But history (and the media) are full of people who have reached and cultivated their characters in fantastic condition despite old age.

In addition, the old rule "the older, the more reasonable" applies. In the end, an individual who trains for a long time and prudently always achieves a better form than a conceived young man without a pinch of balance. And this also applies taking into account that some people may have better genetic predispositions to sports, a better figure and the like.

Globally, this means that a long-term prudent trainer with both average and below-average genetic equipment defeats a genetically gifted sloppy who trains incorrectly and does not adapt to training in other areas of life. It is a situation that I can confirm again from the coach's practice.

This is also proved by my cooperation, which I can be proud of. And that is also the answer to the solution.

The solution or why age / old age is not an obstacle in body shaping in training.

Stanka is a 5-time grandmother (60) who, with the help of my book Start Training with MOVEMENT for Women, lost almost 20 kilograms. She maintains her line (even slimmer), has more energy than she was 20 years ago, is more mobile and feels great. I dedicated a separate article to Stank and her results - Training and results according to the book Start exercising with MOVEMENT for Women. Or how women in their 60s can easily shape their figure.

Janko is also a grandfather who started serious training due to a very poor health condition at the age of 61. Today (70) he owns a figure that can be envied even by men 30 years younger and his movement and strength skills are better than 50% of today's 30s (ie 40 years younger). I wrote a whole article about Janek a few years ago, because his "journey" is a real inspiration - The story of a man who started training at the age of 61 and today is not even 50 years old.

 These are just two examples, but in my practice since 2000, I have witnessed dozens of such inspirational stories. You can find a few more on my website in articles (stories) or in personal trainer references.

3. Lack of time for training.

In the current situation, many people have a little more time than is standard in non-corona measures. Whether you have time now or still, the situation is the same.

If you have time for training, keep it, if you do not have time for training, reserve it.

It is a misconception that training must be time consuming in order to deliver results. I assume you have already met, with 1 hour of training a day representing only 4% of your whole day.

I have some additional information for you that will further reduce this 4% and expand your options. This information is not just data from books but factual facts.

The solution or lack of time for training is relative.

You don't even need an hour. And not every day at all. For absolutely top training, 30-40 minutes are enough for you. You can divide these 30-40 minutes into several parts during the day.

Training resp. you do not achieve the results of training by the passage of time. You achieve the results of the training by stimulating the muscles. And the most effective stimulation is, among all the method-forming factors of training, intensity.

Intensity does not mean you have to do an hour of training in half the time. The intensity is very individual and you can achieve muscle stimulation after doing 2-3 series of exercises. Practicing 2-3 series even in the most difficult version means 5-10 minutes of exercise.

If you find this time repeatedly during the day, you have won. Even the most busy person in the world can really find 5-10 minutes.

If you do not know how to train and achieve results and the suggested options are not enough for you, I offer you individual training in the comfort of your home (online).

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

Vegetable, animal, low-calorie or fast proteins. What 5 factors will help us in choosing quality proteins? | Steroids4U.eu

Vegetable, animal, low-calorie or fast proteins. What 5 factors will help us in choosing quality proteins?

You already know a lot about proteins, as we have given a lot of space to this important macronutrient. But they deserve that space and you already know 4 factors that need to be aware of when they are higher, you also know about the well-known myth about the maximum amount of protein in food or their safety. Do you know everything, but also how to choose a quality source of protein?

But what exactly is that quality? In general, it means how well or poorly the body will use a given protein. It concerns how the essential amino acid profile (EAA) of a protein meets the requirements of the organism. Protein digestibility and the bioavailability of amino acids also play a role in this regard.

Amino acids are the building blocks of protein. Depending on which source of protein we use in our diet, we range from 18 to 22 different amino acids that occur in the human diet. These amino acids can be divided into essential (EAA) and non-essential (NEAA). There are 9 essentials (histidine, isoleucine, leucine, valine, lysine, threonine, phenylalanine, methionine and tryptophan) and must be ingested from food, while non-essentials (alanine, cysteine, glutamine, carnitine, tyrosine) the body can make itself. Skeletal muscle consists of a high proportion (approximately 50%) of EAA.

Although the most important amino acid in muscle protein stimulation is leucine, ingestion of essential amino acids (approximately 10 g) in free form or as part of a protein mixture (20-40 g) has been shown to be the maximal stimulus of muscle protein synthesis (MPS). Simply put, as part of protein consumption, we want them to include all EAAs.

Vegetable Vs. animal

Here we come to the first point, and that is the difference between animal and plant sources of protein. In general, animal proteins have a higher proportion (9% to 13%) of leucine, in contrast to vegetable proteins (6% to 8%). In addition, animal proteins contain all 9 essential amino acids, while most plant protein sources lack one or more EAAs. A clear exception may be quinoa (we'll talk about the little hook later). Proteins from animal sources are therefore of higher quality compared to proteins from plant sources, due to the higher content of essential amino acids. This fact can be (to some extent) compensated by the increased consumption of vegetable proteins or a suitable combination thereof. For example, the combination of red beans and rice contains complete EAA because rice lacks lysine and methionine beans. In combination with other quality sources, proteins from plant sources can provide not only proteins but also other important nutrients.

Digestibility of animal vs plant resources

In addition to the fact that plant resources are generally absent from complete EAA, there is also a difference in their digestibility. Most protein digestion takes place in the small intestine, where the protein is broken down into smaller amino acid chains by various protein-cleaving enzymes. Like most processes in the body, this one "costs" something, so the distribution is not 100%. Vegetable proteins have significantly lower digestibility (flakes - 86%, rice - 76%) than proteins of animal origin (94 - 97%), which is a practical recommendation that we use vegetable proteins, if for some reason the animal ones are absent in the diet, more per day.

Slow vs fast sources

Most people seem to associate slow proteins with casein and fast ones with whey. Both sources begin to appear in the bloodstream at about the same time, but whey has a higher overall response (amino acids rise higher in the blood) than casein, but casein maintains the level of these amino acids for a long time (even after 3-4 hours). This happens in the "fasting" state. An average large meal can be digested in 5-6 hours. Even after consuming "fast" proteins, there is no guarantee that they will still behave so "quickly" if there is still previous food in the small intestine. I dare say that most people do not train on an empty stomach, so we need to think about this fact. Research is primarily focused on comparing whey and casein, so much data is not available on other protein sources. Here, however, it should be borne in mind that when comparing protein (as a specific processed source of protein) and classical forms of protein, most of these sources are slow in nature. Namely, by-products in the protein source, such as fiber, fat, connective tissue, etc., can affect digestibility and the physiological response to essential amino acids.

In the words of Lyle McDonald - before and during training it will be better to consume "fast" protein and after training "slow", while he generally recommends a combination of whey (or soy isolate) and casein in other scenarios. Older exercisers may be an exception, as they will benefit more from the higher increase in amino acid levels provided by the rapidly absorbed protein.

Low calorie vs high calorie sources

Proteins are found in different foods with different fat contents, which ultimately determines their total caloric value. Both animal and plant sources can be quite caloric, which we should keep in mind when choosing them. For example, we would have to eat almost 3 pounds of potatoes to reach a content of 3 g of leucine, or half a pound of rice, in the case of 300 g of the quinoi mentioned, which would represent 1000 calories! In the case of animal sources such as beef, it is possible to find parts of it which contain 20 g of fat but also 4 g of the same weight. Similarly, fish (tuna vs salmon) can be used as a source of protein. For example, the proteins provided in 30 g of chicken breast are almost double one tablespoon of peanut butter, but the amount of calories in one tablespoon of peanut butter is twice as high as said 30 g of chicken breast.

Depending on the source of animal protein and a person's total energy expenditure, it is estimated that approximately 10% to 20% of total calories are needed to cover all EAAs from the diet. However, 25% to 45% of total calories are needed to cover all EAA requirements if the diet is limited exclusively to vegetable protein sources.

Nutritionally richer vs. less richer resources

Of course, protein sources should not only be selected on the basis of calories, but also in terms of other nutrients that are part of them. There are several important micronutrients that should weigh in deciding which source of protein to choose. Zinc, iron and B12 are important nutrients found in the largest and best absorbed amounts in food from animal sources. We will mention poorer red meat, chicken or seafood. People who limit their intake can easily be deficient in these micronutrients.

We can point to calcium. The most available source of calcium in the diet are dairy products, which also provide an excellent combination of slow and fast proteins. We should always consider carefully how we will handle our caloric budget and what we prefer to invest in it. For example, egg whites are a source of low-calorie protein, but whole eggs contain extremely high quality proteins and other very beneficial nutrients. Plant sources of protein also have their advantages, the fats in nuts are excellent and the fiber content of, for example, beans, peas, lentils is also important for health.

Final word

The aim was to point out that even when choosing protein sources, it is necessary to perceive the overall context, because while in one case a certain type of protein may be very suitable, in another it may not be so. In the case of a situation of insufficient calorie intake, insufficient protein intake, the importance of the quality of the consumed proteins increases considerably compared to the situation when proteins are consumed in sufficient quantities (more than 1.6 g / kg body weight) and not during caloric restriction.

In general, low-fat animal products tend to provide the best quality, highest digestibility and highest micronutrient content compared to foods of plant origin, but this does not mean that the consumption of plant proteins is unnecessary. However, it should be borne in mind that more calories will be associated with protein sources in plant form than in animal form. While older people should pay attention to higher doses of protein in individual meals, or consider including whey protein, the younger ones have a rather slow-absorbing protein, or at least a combination of fast and slow, which will yield the best results. If you should take only one, consume enough and different sources of protein so that your diet is varied and not monotonous.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

Bar Bounty Vs. melon. In some cases, we need to look at calories differently, and this view is also very important | Steroids4U.eu

Bar Bounty Vs. melon. In some cases, we need to look at calories differently, and this view is also very important

Calories. But it doesn't matter where I get them from. Well, it's not. Let's look at calories in terms of food volume. Example: Philomena diets, tries to get in shape for the summer, is in caloric deficiency, exercises and everything goes according to plan. He has been in deficit for some time, he also does not have calories to give away and he is already hungry here and there. So Philomena must also pay attention to what he is, because it can turn out that he is not careful about it, he enjoys something in the morning, he counts it in his macros, but during the day he finds out that he is as hungry as a pig. It can end up with binge eating, bad training, nervousness, great hunger and simply .. you don't want to be hungry!

So what should Philomena choose from these two foods? It's clear to you that melon. Filomila can be played by a big IIFYM fan, but it's not an art to fit 29 g of Bounty (the 1 little part in the picture) into macros, which he puts in his mouth for a maximum of twice. It is the art of being able to eat so that it is all optimal. If she puts in 140 kcal of that 28 gram bar, it will eat in about 4.23 seconds, and after she finishes, she won't even know she's consumed anything. However, if he eats 140 kcal from a melon, which he has almost half a kilo of in a bowl, his stomach fills up more, he will be more full and he will definitely not feel as hungry as when 140 kcal of some "stupidity" fits.

From the point of view of weight loss, it will probably not matter and since Filomé papa 85% of all-day calories from nutritionally valuable foods, he already has a full fiber intake, it may not matter if he consumes 140 kcal from bounty, melon, chocolate, ice cream. within weight / fat loss does not brake. However, since Filomen feels hungry more often, he cannot play YOLO IIFYM, because he needs to be honest with himself and be able to eat tactically. So pay attention to what you are eating and try to evaluate what suits you better and less. And this doesn't have to be just "unhealthy" vs. "Healthy" variant. We can also take potatoes vs. rice. You have to eat a lot of potatoes to get close to the amount of carbohydrates from rice (you fill your stomach more with the same amount of calories). And what to drink protein vs. to make a protein pudding or to make cottage cheese? Simply put, especially when dieting, you need to look at food other than just in terms of calories.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

Acidification of the organism, pH and alkaline diet. Feeding people lies that can only be seen sourly | Steroids4U.eu

Acidification of the organism, pH and alkaline diet. Feeding people lies that can only be seen sourly

Basics and functioning of our body

The body regulates the pH and it's damn good at it. The pH of human blood is in the range of 7.35 - 7.45. If it was less (acidosis) or more (alkalosis), a serious problem arises that you would really notice before you had to pee on litmus paper and send this information to your trainer - an expert on the body.

If you eat something, acidic H + ions are formed. Fortunately, you're not dead, your body works, so it uses a bicarbonate buffer system. This "buffer" system in the blood, respectively. buffers (der Puffer - buffer, buffer) regulate the pH of the system to produce substances that are subject to metabolism. For example, increased or decreased carbon dioxide excretion is regulated by the lungs. Then you also have kidneys in your body, which, among other things, excrete acidic H + ions in the urine in exchange for basic bicarbonate, which is reabsorbed into the blood. Is acid urine a problem? No, it's a waste product of your body and has nothing to do with blood pH. Dealing with the pH of your urine is like dealing with the taste of your other waste product, but it's starting to get disgusting.

Someone will say that acidification is a real deal, because there is acidosis in the body. However, acidosis is only a short-term condition that can be balanced very quickly. If not, it is the result of serious disorders that can lead to death. How can acidosis occur? If the body cannot effectively get rid of excess hydrogen cations, which can be caused by either reduced breathing intensity or insufficient kidney function. Acid-base balance is regulated by your body. If it lasts longer, not even a cucumber or kohlrabi will help you to remove meat from the menu. Because if it lasts longer, it means that you are suffering from a more serious disorder. And no, this disorder does not result from not following the rules of an alkaline diet.

Alkaline diet

It is based on the theory that when certain foods are eaten, they are metabolized in the body to form base-forming or acid-forming residues (pH). When there is an excess of acidic food, there is an acidification of the blood, and this is said to affect our bones, organs, contribute to cancer, obesity and the like. Therefore, you have to wait for the litmus paper, which determines the pH. We put our hand into the fire, that it will be acidic, in which case the expert will set you an alkaline diet.

Are you missing something on the left side of the picture? Believe me, it's missing. Proponents "unintentionally" omitted nutritionally valuable foods such as dairy products, nuts, seafood or whole grains. Since there are a ton of fruits and vegetables on the right, the acidic environment / food on the left seems bad. In this way, it is very easy to influence the masses. However, be aware that there is nothing wrong with acids. They shape many building blocks for life. Yet we have amino acids, omega-3 fatty acids, or even DNA, which is nothing more than deoxyribonucleic acid. There are no foods that would significantly affect the pH of the body's internal environment. You eat, digest, then are absorbed and only then can they affect the pH of the human body.

The stomach contains hydrochloric acid and has a pH of about 1.35 - 3.5 (extremely acidic) and is subsequently neutralized by alkaline secretions of the pancreas. This process breaks down food into the basic ingredients, which are absorbed and could theoretically affect the pH. But they do not affect! Eating acid-forming foods does not affect blood pH.

In the stomach and small intestine, nutrients are broken down. Proteins for amino acids, carbohydrates for monosaccharides and fats for fatty acids and glycerol. Monosaccharides and fatty acids do not affect the pH, so even a food that combines these nutrients will not form an acid- or base-forming food. And what about proteins? Within amino acids, only aspartate and glutamate are acidic. Lysine, histidine and arginine are basic. Other? Neutral. However, no sources of protein are made up of only one amino acid, so the effect of proteins will be close to neutrality. So again - the internal environment of the body is not affected by any food.

Why does someone feel better on an alkaline diet? Maybe a placebo. Perhaps the usual replacement of an idiotic diet with one that is rich in quality nutrients, vitamins, minerals and fiber. However, an alkaline or acidic environment has nothing to do with your weight loss. You can't lose weight because you are stupid, you don't have enough nutritious food in your diet and you're in caloric excess.

I've heard that an alkaline diet helps with osteoporosis!

He could hear, but know it was a fabrication. Although the average IQ and basic knowledge of biochemical facts are enough for the topic of acidification of the organism, let's take a look at something. A meta-analysis covering 55 studies showed that the causal link between the acidic environment and osteoporosis is not substantiated and there is no evidence that an alkaline diet protects the health of our bones. So if you found the theory of balancing the pH with minerals that are released from the bones as real, refresh your face with ice water and know that the pH is balanced by blood buffers and subsequently the kidneys.

Cancer

Not. Although fans of the alkaline diet will tell the storytellers that an acidic environment creates cancer, don't believe it. It is cancer that creates an acidic environment, not the other way around. An acidic environment is the result of cancer, not its cause! If our internal environment is acidic (that is, acidosis occurs), it is caused by various metabolic disorders, whether cancer has developed. In fact, having an acidic internal environment is basically impossible because you would die. And again, if ordinary logical facts are not enough for you, take a look at the systematic analysis of the association between acidity, alkaline water and cancer. The findings say that although some vendors are promoting an alkaline diet or water, there is no research to support these ideas. Also, there is no evidence that they help treat cancer.

I know that for a person studying medicine, nutrition or a lover of biochemistry, this topic is clear and all the benefits of an alkaline diet are that one starts eating more fruits and vegetables, but it had to be said out loud. People like to jump on a train where the driver is an unsuccessful blogger or editor of a women's magazine without knowledge of nutrition.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

Eating out in a restaurant and a caloric reality that you often don't want to perceive. Mc Donald may even be more calorically beneficial | Steroids4U.eu

Eating out in a restaurant and a caloric reality that you often don't want to perceive. Mc Donald may even be more calorically beneficial

We live fast and there is a change in our eating habits. The frequency of consumption of meals prepared outside the house is increasing worldwide. An ordinary American eats and drinks about one-third of his calories outside the house. Eating, especially in fast food establishments, is considered to be one of the factors in the rise of global obesity, although not all research confirms this. The main reason is simply excessive consumption of calories, which on the other hand are not used in any way. In other words, people have little movement. Almost everyone under the term fast food will usually imagine something nutritionally of minimal value, or if you want, unhealthy or high-calorie. But what about such "ordinary" food in a restaurant? Doesn't that also sabotage our efforts?

Recently, the survey has seen the light of day and provides really interesting data to think about. Its goal was to find out how many calories the most frequently eaten foods contain, whether in a restaurant or fast food. The data come from five selected countries and are compared with the USA. A total of 223 dishes were included from 111 randomly selected establishments in Brazil, China, Finland, Ghana and India. I would not even call the findings shocking, they simply confirm the cruel caloric reality that many of us still refuse to perceive. As much as 94% of meals from regular restaurants and 72% of fast food meals contained at least 600 calories per serving.

Interestingly, fast food contained 33% less energy than restaurant food. However, it should be noted here that its total weight was often lower, but the researchers were interested in one common portion. In terms of portion comparisons, fast food was "better" (880 kcal vs. 1166 kcal). The subject of a similar observational study was to examine the energy content of main courses served in restaurants in the United Kingdom and to compare their energy content with fast food. Such a normal course in the restaurant was on average 268 kcal more than in fast food. The total average of 13,000 meals was 977 kcal, but 47% of them contained more than 1000 kcal per serving and only 9% had less than 600 kcal!

This way of eating represents from 70 to 120% of a woman's daily (inactive) energy intake. Remember, we're talking about one meal. That is, without taking into account additional meals, drinks, snacks, appetizers or desserts in both surveys. Therefore, it is more than likely that many will consume even more calories to sit on. We have simply learned to prefer highly-concentrated versions of food, which of course the market responds to and we see the result.

Food establishments in general, and not just fast food restaurants, provide high-calorie meals. Think about how much unnecessary oil is used in the preparation of the meal. Because an identical portion can easily have 10 g less oil, and we are talking about exchanging a tablespoon for tea. Sometimes try to take two napkins, squeeze the grilled chicken steak and you will see how much oil you have left in them. You will probably be surprised. Of course, due to the higher palatability of the food (ie the overall palatability), other ingredients are added, which increases the overall caloric density of the food. Even some dishes (3%) from the survey in question climbed up to 2000 kcal per serving!

Consider the only difference between using 2 dcl of 1.5% milk vs. 2 dcl 10% cream in soup. You do not know? 100 vs. 272 kcal. The restaurant we eat in certainly plays a role. The researchers also pointed to this fact, because in China, for example, the same food had 1386 kcal in one roast, and 657 kcal in the other. Therefore, notice what you get on the plate and whether it shines like polished Christmas balls. If so, add + 15 g of oil to the myfitness stick. Be a tactician and prefer to overestimate the food calories rather than underestimate it. At least during the diet period. And don't think that the salad has no calories (the average came out somewhere around 300 kcal), if you put a dressing on it, then you are at even higher values ​​(eg KFC - 663 kcal, McDonald’s - 248 kcal, SUBWAY - 416 kcal).

Although researchers found a link between the weight of food and its energy content, the weight of food itself was a very inaccurate indicator of its energy content. Again, we can think about a high concentration of calories even with relatively small meals. If you look at the mentioned survey, you will see a nice graph right at the beginning, where you can click through it all. For example, fried meatballs from China at 270 grams reached over 1300 kcal, 230 g of Americana chicken pizza in India almost 700 kcal, a double quarter pounder with cheese (burger) and medium fries in America at a total weight of 360 g climbed to 1250 kcal .

If you're wondering how researchers have figured out exactly how many calories this or that food contains, check out the video below. Briefly, the dishes were mixed into a smooth puree, dried and then made into small tablets under pressure. These were then analyzed for gross energy content using the so-called calorimeter bombs. Energy density was calculated as gross energy per gram of food weight.

In an ideal world without social life and the influence of our surroundings on what we eat, we would be able to solve the problem of unnecessary excessive consumption more easily. We just won't eat outside. Of course, under the utopian assumption that at home it does not compensate for what we did not eat outside the house. In reality, it probably wouldn't work. Going out once in a while and giving yourself something even more caloric with the current form of some compensation within a given day - no problem. With daily consumption and several times a day? This is another song.

A possible solution would be in the form of mandatory indication of the calorific value of individual foods next to their name, as recommended by the latest (finally) FDA. It is more than clear to me that even this will not convince an ordinary person not to have his favorite fried steak with french fries and mayonnaise. However, it would give many a better overview and, together with a basic knowledge of calories, paved the way for more optimal food choices.

Of course, you can dine in the restaurant. We also wrote an article about it. But if you do not have the basics, practice and relevant experience in weighing and solving calories and macronutrients, eating in a restaurant can make you wrinkle your forehead and body fat. Frequent unnecessary portions and orders when we have lunch with others, or very overstated calories, which we would be able to cut in half with the same meal, just prepared at home. Not only is this a classic scenario that we often see. Next time, especially if you are a beginner and have no experience with tracking food, think carefully about how many calories you probably had.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

A tale about the BCAA, but it doesn't have a happy ending. They can even limit muscle growth | Steroids4U.eu

A tale about the BCAA, but it doesn't have a happy ending. They can even limit muscle growth

Where there was, there was, behind the seven mountains and seven mines, where protein spilled and creatine poured, there were once one BCAA. The nutritional supplement, which has been said to help with regeneration, improves anabolism, muscle growth, immunity and should be taken by any exercise enthusiast. Béceáčeks felt like kings of supplements. Leucine has been proud of its most important role, as it can directly stimulate protein synthesis by activating the enzyme responsible for cell growth, mTOR. Isoleucine has been proudly under the wings of leucine because it improves glucose metabolism. And valine only with a small role, but still in the family of branched-chain amino acids (BCAA), so equally devoted and proud.

However, the royal scepter was wanted to be dominated by competitors whose esteemed names were Science, Fact and Reality. Let's start as you might not have imagined even at the worst nightmare. BCAAs can limit muscle growth, which is the complete opposite of what you expect from them.

https://www.steroids4u.eu

Research has found that when BCAAs are consumed alone, they actually reduce muscle protein synthesis and increase muscle breakdown. You do not want it. So if you are considering drinking BCAAs before fasting, just to protect your muscles, cough it up and buy a protein (complete amino spectrum) because you really don't need impaired amino acid absorption. Although this research is such a scarecrow, it has a logic and basis in other areas related to BCAAs. Many great meta-analyzes speak for themselves. BCAAs are really an unnecessary supplement if a person consumes enough protein during the day. They recommend not spending money on BCAAs, but rather consuming protein to get the full range of amino acids needed to maximize muscle development.

Let's look at the 2017 research. It turned out that BCAAs alone do not sufficiently stimulate myofibrial protein synthesis after exercise due to a lack of other amino acids. In conclusion, the authors add that consuming BCAA alone is not the optimal strategy for maximal stimulation of protein synthesis. A little easier to interpret: Forget about leucine, isoleucine and valine (BCAA) and in the vicinity of training you prefer to consume EAA (essential amino acids, such as protein). Perhaps you know that whey protein has a stronger anabolic effect than EAA or BCAA supplementation. Although BCAAs increase muscle protein synthesis compared to placebo (discussed below), this benefit is better across the full spectrum of essential amino acids.

You simply need the full spectrum of amino acids for efficient muscle protein synthesis. Just common sense must tell you that 3 amino acids alone will do nothing. They have no.

Example:

You have to realize that building muscle mass without all EAA is quite inefficient. Imagine you have an old crumbling house and you want to build a new one next to it. You can use some bricks from that old house, but you still need new material when building a new one, without which you won't build this house. The same situation is with the synthesis of new muscle fibers.

To sum it up in one sentence: BCAAs never overtake protein.

The literature does not show advantages of BCAA even in caloric restriction (diet). Interestingly, BCAAs successfully stimulate appetite in patients with anorexia, which has been confirmed in research many times. So taking BCAAs in your diet may not be a good idea. Even when examining body composition in fasting cardiac vs. for cardiac with BCAA, zero differences were found. BCAA supplementation has really poor results in studies not only in body composition, muscle damage, but also in athletic performance. There are also plenty of them in our menus. Quality proteins contain about 18-26% BCAAs. Beyond this, BCAA supplementation can add to calories and potentially prevent optimal amino acid utilization.

Okay. We know that anabolism and BCAA = no. What about other areas? If any research appeared that presented positive effects on muscle reduction or muscle damage, the researchers compared BCAAs with nothing and placebo, respectively. Just wow! It's like saying that water hydrates you compared to not drinking. If you have a portion of protein before and after training, you do not need BCAAs before, during or after training and will not help you in anything. No research supports their potential for optimal protein intake. Regeneration and protection of muscle mass are only better if the person does not have another sufficient source of complex proteins.

After all, it pays to buy whey protein and get one before training, not to mention that it has a much wider use and is cheaper. In this research, the BCAAs were addressed during training, and the results say what other studies do. Their consumption does not affect the muscles, performance or perception of pain, and we do not observe any benefits in terms of indicators of muscle damage.

If your total daily protein intake is optimized, BCAAs are a waste of money.

Do they have BCAAs calories?

Other marketing texts often say that they don't have calories, so you can eat / drink them on pounds (so you can quickly spend them and buy more). However, the reality is different. 10 g of BCAA with a typical ratio of 2: 1: 1 (leucine, isoleucine, valine) has 46.5 calories. If you've come across the fact that 0 calories were even listed not only in the marketing text but also on the BCAA packaging, it's because of legislation that individual amino acids without a combination of carbohydrates and fats don't have to be labeled "protein", so they can the company was allowed to tap zero for the calorific value.

And… but .. I have seen other research where BCAAs have been praised

We don't take that from you. We saw it too. Hand to fire - have you read the full-text of the study? All these studies had one hook, ie a real hook. For example, it examined the effect of dosing 52 g of BCAA daily for three weeks in wrestlers who were in caloric deficiency. This group, in contrast to the one that did not take BCAA, maintained more muscle mass and lost a little more fat compared to group no. 2. At first glance, great news, but the group taking BCAAs consumed only 80 g of protein, which is extremely low. Summa summarum, if you consume insufficient protein, BCAAs can help. But which athlete neglects protein and buys nutritional supplements instead?

Speaking of such studies, follow this one. An unpublished study by Jim Stoppani, CEO of Scivation, which produces the popular Xtend BCAA. All this in men, training for 2 years and consuming up to 2.2 - 2.4 g / kg of protein and of course, were in caloric excess. Wow! After such a study, I would probably go to an e-shop with nutritional supplements and shop. A few months later, the debate erupted and rightly so. First, it's an unpublished study, Jim Stoppani is a very good friend of all Scivation employees and a business owner, so can we take it as relevant? Even the smallest skeptic in the world will tell you no. Especially with the other meta-analyzes we have here.

When to think about buying a BCAA?

Placebo - the psyche has an incredible effect and the idea that you put "something" into yourself can be a decent boost for many people. You have a BCAA, you're sure they can help you. You read it on the label. In the e-shop with accessories. Do you believe it. Makasa. You are determined! A placebo is simply the best supplement of all.

Veganism - We should not miss the potential benefit. Leucine supplementation (or complete BCAA) could theoretically help fill in the missing amino spectrum.

Taste - many flavored BCAAs are really great in taste. How to refresh instead of water or "kill" the taste of some pre-workout substances? Okay. We are taking. But just because of the taste and at that price? Well, it's up to you.

Once again, in a nutshell. If we delve deeper into this issue, the benefits of BCAAs exist if one does not have enough protein. Otherwise, they are unnecessary. In the absence of sufficient relevant scientific evidence, but also in my experience or on the basis of analyzes of various areas of the literature, we can say that supplementing with BCAAs in a diet with sufficient protein intake is something like wasting money that can be clearly better invested. And don't worry, it's not an anti-BCAA campaign. Simply put, if the BCAAs were worth anything, we would consume and recommend them ourselves. If something changes in the literature or excellent new research emerges, know that we will let you know about it.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale

The one whose name must not be pronounced - aspartame and other artificial sweeteners | Steroids4U.eu

The one whose name must not be pronounced - aspartame and other artificial sweeteners

Today, let's move on to look at the tooth of other commonly used artificial sweeteners:

sucralose

aspartame

acesulfam K

saccharin

sodium cyclamate

# 1 SUCRALOSE OR FLAVDROPS & ZERO SYRUPY

There is probably no person who eats according to IIFYM and / or has already gone through a diet and does not know Flavdrops, intensely sweet drops without calories in a million variants. In most cases it is an aroma with sucralose (or stevia, which we wrote about in the previous article). However, sucralose is widely used in many other fitness products of the world - bars, protein, energy or pre-workout drinks, certainly not excluded.

What is sucralose?

Sucralose is essentially a molecule of classical sucrose chemically modified to enhance its sweetness. Well, the chemists who came up with this conditioner went for it and made it 600 times sweeter than sugar. Well, as is the case in every fairy tale about artificial sweeteners, nothing can be so simple and sucralose has its opponents. Why? In the case of sucralose, many thorns in the eye are the chemical change that has taken place, because instead of the classic hydroxyl (OH) molecules in sucrose, they have added chlorine molecules to the laboratory. Well, we probably shouldn't eat chlorine, everyone knows. And now comes the bulletproof logic:

Sucralose = chlorine additive = we die.

Like yeah, it probably makes sense and I understand. But so, table salt (NaCl) = chlorine substance = do we die? As always and for everything, the context and the amount of substance received are important.

Once sucralose enters the body, it remains stable - ie. those chlorine atoms will remain bound within the chemical structure of sucralose and chlorine itself will therefore not travel in the body. This means that as sucralose enters our body, it also goes away (or gets away from the body through the digestive system) and only 11-27% of our body absorbs and excreted with the urine. Sucralose is even stable even at high temperatures or acidic pH, so it is perfectly safe to bake or cook with it or to put lemon in sucralose-sweetened water. Maybe.

In addition, sucralose performs very well in sensory tests and does not have a bitter tail compared to some other sweeteners. This is one of the main reasons why sucralose is used so much.

So why is there so much fuss about sucralose? Isn't that unnecessary? Is a. Again, things are breaking out of context.

There are several dozen, if not hundreds, studies of sucralose toxicity, especially in rats and dogs, and none have shown negative effects even at enormous doses of sucralose, including in reproductive toxicity in men, women, neurotoxicity and the like. But that doesn't completely satisfy us, yes.

So let's look at the speed of the human study, when volunteers were given a dose of 1, 2.5, 5, 10 mg / kg body weight every 48 hours. Negative effects? No. This was followed by a follow-up study in which people were given doses of 125 mg daily for 3 weeks, 250 mg daily for 4 weeks and 500 mg daily for another 4 weeks. Observed negatives? No.

How much sucralose can I eat or drink a day?

The JECFA (Joint FAO / WHO Expert Committee on Food Additives, an international organization associating experts through the safety of food additives) set the ADI for sucralose at 15 mg / kg body weight per day. For a 60 kg person, it is 900 mg per day. However, after reviewing approximately 110 additional studies, the FDA re-evaluated and reduced the ADI to 5 mg / kg body weight per day, i.e. 300 mg sucralose per day. Unfortunately, I can't translate it into real life, because I couldn't find the amount of sucralose used, e.g. in proteins or other foods sweetened by this sweetener, however, according to James Krieger and his research review, the average daily consumption of sucralose is 1.1-1.6 mg / kg TH / day, which is 3 times lower than ADI.

# 2 ASPARTAM, ACESULFAM OR COLA ZERO

And here we are. For the one whose name we must not say. Aspartame! So much controversy over one substance…

Although aspartame is an artificial sweetener, it consists of three substances that occur naturally in the foods we commonly eat. These are two amino acids (phenylalanine and aspartic acid) plus methanol. If you have crossed your feet now and threatened to be blinded, I will reassure you right away: methanol is toxic, but only in high doses - which we will certainly not get from aspartame in normal consumption. Didn't I convince you? And what if I told you that methanol is naturally present in small doses and in fruits? And in some even in much higher doses than we can get from a drink sweetened with aspartame.

When we eat / drink food or drink with aspartame, our body breaks it down into these three substances. Aspartame as such will not enter our bloodstream.

Just to give you an idea, let's take a look at how many of these individual components we get into the body from a sweetened aspartame drink and another food / drink.

You can find it in an ordinary drink (355 ml) sweetened with aspartame in the amount of 170 mg, in a powdered drink (approx. 240 ml) it is 100 mg, a gelatin dessert (113 g) has about 80 mg, yogurt (230 g) about 124 mg of aspartame. and one mini-pack of "artificial sugar" that is poured into coffee or tea in America has about 35 mg of aspartame.

If you now decide to do quality research on aspartame and tap it into PubMed, you will get 1455 studies.

Before aspartame was approved for use as a sweetener in 1981, more than 100 clinical and toxicological studies have been carried out to confirm its safety. In addition, the range of subjects studied has been enormous - aspartame has been tested in children, adolescents, adults, obese, diabetes, nursing women or phenylketonurics. The rest of the 1300 studies that have been conducted since then have all shown that aspartame is safe for the body - some have emerged that pointed to possible problems, but after a deeper look into methodology, it may not even be true.

For example, like this well-known study from 1996, when a certain Mr. Olney noticed that the number of patients with brain tumors had increased in the United States since 1981, when aspartame was approved. However, I could compare his argument with a bit of exaggeration to this: in the summer of 2018, the Slovak population had a higher appetite for ice cream, because in 1998 the rolls became more expensive by 15 haliers. Also in the Fitclan Premium section, we recently addressed two studies from last year and the results? No proven negatives.

All well-conducted studies on toxicity or any adverse effects on the human body, behavior and the psyche refute any negative assumptions about aspartame. The only negative that is associated with aspartame and is truly supported by studies is the mild effect of aspartame on migraines in a low percentage of susceptible individuals.

And now a sensitive topic - cancer. An overview of all the evidence and reports available to date, including hundreds of studies, has come to the conclusion that: “Studies do not provide any evidence to support the association between aspartame and cancer - in any tissue. Aspartame, at least according to existing research, is safe as a sweetener at the current level in terms of consumption. ”

Aspartame and appetite?

It is said that artificial sweeteners (led by aspartame) send a signal to the brain after consuming them that we are eating sweet food, but if we do not take in any calories, the body will force us to overeat. Thus, in short, artificial sweeteners increase appetite.

In particular, I took this study to monitor satiety, the effect on blood insulin and food intake after consuming aspartame or the stevia of a sweetened beverage. Conclusion? In the short term, these sweeteners do not increase appetite and do not affect appetite. However, in my opinion it is also a strongly individual / placebo effect.

How much aspartame can I take per day?

The ADI set by JECFA and other organizations is 40 mg / kg / TH per day, FDA 50 mg / kg, which equates to an average of 18 330ml cans of aspartame-sweetened drink for our 60kg person. Every day for the rest of my life. Quite difficult to exceed, especially when the average European consumes 21.3 mg of aspartame per kg of body weight per day.

# 3 ACESULFAM-K, ACESULFAM'S BEST FRIEND

About acesulfame perhaps only briefly. Acesulfame is 200 times sweeter than sugar and, after reviewing more than 50 studies, was approved in 1983 as a food additive in 90 countries. He was then approved as a sweetener only in 2003. We will usually see it in conjunction with aspartame, less often with sucralose; in short, in the vast majority of cases with some other sweetener, for one simple reason - it has a bitter tail. However, it is heat resistant and does not degrade (it is stable).

The life of acesulfame in our body is short. After consuming acesulfame, our body completely absorbs it and then immediately excreted unchanged in the urine.

Dogs are the most susceptible to acesulfame-K and toxicological studies have shown that up to 900 mg / kg body weight / day for two years had no adverse effects. The rats were even 1500 mg / kg body weight / day. The vast majority point to the safety of acesulfame when taken at doses below ADI. There are dozens of studies on the effects of acesulfame on cancer, but those that have shown negative effects are not well done. The current opinion is: acesulfame-K does not affect the development of cancer.

How much acesulfame K can I receive per day?

For acesulfame, the ADI is 15 mg / kg / day, with the average consumption of this sweetener in beverages and foods being about 20% of the ADI. In the case of Coca-Cola Zero, for a 60kg person it would be about 22 pieces of 330ml cans every day until the end of life and would still be safe.

# 4 SACCHARINE & SODIUM CYCLAMATE

Let's put the last two Mohicans together.

The first artificial sweetener that both developed and used was saccharin. It was founded at the end of the 19th century. They reconciled it during the First World War! I think even the older pieces remember how (mostly mainly) diabetics harmonized their coffee with such small white tablets. Saccharin is about 300 times sweeter than sugar and is relatively poorly famous because of its metallic aftertaste. Therefore, over time, it began to mix with other sweeteners - especially sodium cyclamate, or then replace it with newer sweeteners without taste.

The FDA tried to ban saccharin in 1977 because some animal studies have shown that they cause cancer in rats (bladder cancer). Since then, several studies have been carried out on this subject, but none have shown human health risks at normal doses (ie below the ADI, which we will list later). However, there are studies that have shown a link between saccharin consumption and cancer. Saccharin is currently normally permitted for use in the food industry as a sweetener, but it is regulated - each package should indicate how much saccharin is present in the food / beverage.

How much saccharin can I take per day?

For saccharin, ADI is at 5 mg / kg body weight per day, and since this sweetener is rarely used, it is difficult to overcome this limit, but if - for a 60kg person, it would be about 20 pieces of 330ml cans.

Cyclamate was discovered as early as 1937 and was commonly used as a sweetener in the US in the 1950s and 1960s. Sodium cyclamate is “only” 30 times sweeter than traditional sugar, and like acesulfame, it must fit with its bitter aftertaste. However, it works very well synergistically with saccharin.

Cyclamate as such shows low toxicity, the problem occurs as soon as it enters the intestines - our intestinal bacteria transform it into cyclohexylamine, which is more toxic. However, not all cyclamate is converted to cyclohexylamine, reported to be only about 18.9% per day.

Research on this sweetener is therefore still ongoing and is not 100% clear, but the ADI is set at 11 mg / kg body weight per day. Here, however, it is similar to saccharin - nowadays it is used only a little.

So, sum up:

The vast majority of scientific evidence suggests that artificial / artificial sweeteners are completely safe when consumed in quantities below the established ADI.

There is poor evidence that aspartame may be associated with migraines in a low percentage of susceptible individuals, and there are questions about the quality of mouse studies in acesulfame K toxicity tests.

With cyclamate more cautiously, but due to the established ADI, we do not have to worry about negative effects in this respect.

And that's it. Feel free to get that Coke zero. Don't be afraid of artificial sweeteners in protein or in a bar. But just don't overdo it. Artificial sweeteners have been studied for some time now on all possible and impossible sides, and as of the current date, we can say (especially the newer ones) that they are definitely not bad.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale