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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Beta-carotene - a plant source of vitamin A not only for our eyes and skin | Steroids4U.eu

 Beta-carotene - a plant source of vitamin A not only for our eyes and skin

Beta-carotene is a dye needed to produce vitamin A, which is useful for its antioxidant properties, but also to support healthy eyes and skin. You can supplement its level from the diet or in the form of supplements. Read about the sources of beta-carotene and its significance for the human body.

Beta-carotene - what exactly is it?

Beta-carotene is essentially a carotenoid - a color pigment found in some vegetables or fruits. Do you like colorful fruits? Many salads and dishes are more appealing because of their distinctive colors. Pigments are beneficial to health and, in addition to chlorophyll or anthocyanins, carotenoids are also important.

Beta-carotene is one of the carotenoids and has an orange-yellow color. There are about 700 different carotenoids in nature. About 10% of them are found in the human diet, and about 20 carotenoids have been found in the plasma and tissues of mammals. Major plasma carotenoids include beta-carotene, lutein, lycopene, or alpha-carotene. The name beta-carotene comes from the combination of the Greek word "beta" and the Latin "carota" (carrot). This is the name of H. Wachenroder, who first isolated it from carrots in 1831. Beta-carotene was isolated as early as the 19th century, but its chemical formula - C40H56 was discovered a little later in 1907. However, so that you do not think that found only in carrots, this dye also contains other vegetables and fruits, such as sweet potatoes or kale.

Beta - carotene and vitamin A

Beta-carotene intake is important for humans because the body converts it to vitamin A - retinol. It is a precursor of vitamin A, which has two forms in the human body:

Pre-prepared vitamin A (retinol and retinyl esters)

Provitamin A (carotenoids, such as beta-carotene)

Vitamin A is an important micronutrient because it supports eye and vision health, the immune system, but also, for example, healthy skin. You can take pre-prepared vitamin A from fortified foods, animal products or nutritional supplements. Carotenoids are a natural part of plants, but you can also find them in the form of supplements. Beta-carotene, unlike vitamin A, is not an essential nutrient. With vitamin A, its intake should be guarded, because its excessive amount can be toxic to the body. Associated with this is the benefit of beta carotene in the diet, because the body converts it to vitamin A only in the amount it needs.

Eat carrots to see better

I don't know about you, but I had my eyesight as a child. However, I ate carrots honestly because I was afraid that without it I would be wearing "rough" glasses as "big". You must have encountered this statement. However, this is not complete nonsense, because beta-carotene in carrots is necessary for the right level of vitamin A, which supports the proper functioning of eyesight. I hope that none of you, as a child, expected that after eating a pound of carrots, they would drop their glasses and see anywhere, or they could sight the door.

Benefits of using beta-carotene

Antioxidant properties of beta-carotene

The inclusion of antioxidants in the diet and their popularization is not just a commercial hype. Free radicals and oxidation of molecules can be the cause of several chronic diseases. Oxidative stress is not a fabrication and its high levels can lead to the development of chronic inflammation, cardiovascular disease, or cancer. Antioxidants are considered to be substances with the ability to reduce the oxidation of molecules and include carotenoids, including beta-carotene. They can be useful in neutralizing potential damage to lipids in cell membranes, proteins and DNA by free radicals. Several studies have confirmed that the intake of antioxidants has a positive effect on promoting immunity to oxidative stress.

Beta-carotene is the flagship of carotenoids, but lycopene is consumed in the United States in approximately the same amounts as beta-carotene. Not only beta-carotene alone, but also mixtures of carotenoids or the combination with other antioxidants, such as vitamin E, can increase their anti-free radical effect. As many as 3 out of 4 intervention studies did not show a protective function of beta-carotene supplements against cardiovascular disease or cancer. These two diseases in connection with beta-carotene are dealt with separately in the next subchapter. In any case, it can be argued that dietary carotenoids have a positive effect, but not at high doses in people exposed to asbestos and smokers.

Beta-carotene and vision

We have already talked about the legend associated with carrots and good eyesight. The effects of beta-carotene on eye health have been the subject of several studies. The 2016 study concludes that increased carotenoid intake reduces the risk of age-related macular degeneration (AMD). In addition, the results of the 2017 study point to the fact that higher intake of vegetables and fruits containing beta-carotene, but also alpha carotene and vitamin C, may also have a protective effect against AMD in smokers. AMD is an abbreviation for an eye disease that causes blurred vision, such as reading. It is the main reason for vision loss in people over 50 years of age. While consuming carrots and similar vegetables and fruits will not give you "clairvoyant" abilities, but you can support the vitality of your eyes at an advanced age.

Beta-carotene and leather

Adequate intake of beta-carotene, which is converted to vitamin A in the body, is beneficial for healthy skin. It can protect against allergies to the sun. It is a manifestation of skin exposed to sunlight. You will often recognize it due to red rashes, swelling or itching. To be precise, this is an allergy to ultraviolet radiation, which usually occurs at the beginning of the tanning season. If you do not know it, be happy, 10 and 15% of the Nordic population has problems with this type of allergy. 

What does beta carotene have to do with sun allergies? The human body can protect itself from the effects of UV rays from the sun with its pigment, called melanin. In addition to a beautiful tan, melanin also has a protective function. The "bronze dye" protects the skin from harmful parts in the sun's rays. However, beta-carotene has the ability to protect against sun allergies due to an increase in melanin production. It indirectly follows that carrots are not only beneficial to the proper functioning of the eyes, but also a beautiful tan and avoid rashes from the sun.

Beta-carotene and cognitive functions

The effect of beta-carotene on cognitive function is not particularly pronounced, but it is worth mentioning. It is presented in an overview of studies from 2018, which was based on 8 studies focused on the effect of antioxidants on cognitive functions. It points out the small importance of beta-carotene in use over 18 years (we are not talking about age, but the duration of supplementation), but it also has a certain seriousness. Systematic supplementation of antioxidants can also support the fight against cognitive impairment. 

Other benefits of beta-carotene

Research is not only focused on the importance of beta carotene in improving the quality of eyes, skin and its antioxidant properties. The 2016 study also provides an overview of other investigated potential effects and benefits of carotenoids on the human body:

Type 2 diabetes - a diet rich in beta and alpha-carotene is associated with a lower risk of type 2 diabetes.

Insulin sensitivity - beta-carotene has a positive effect on insulin sensitivity in obese people, which may include upregulation of adinopectin.

Lead poisoning - The antioxidant properties of beta-carotene are important in the treatment of lead poisoning.

Decreased cholesterol absorption - beta carotene has been shown to reduce intestinal cholesterol absorption and its higher excretion in the faeces.

Slowing the course of atherosclerosis - carotenoids in a diet high in 9-cis-β-carotene are beneficial in slowing the course of atherosclerosis, especially in a high-fat diet.

Effects on liver damage - The use of beta-carotene in the form of a nutritional supplement is useful in preventing liver damage due to ethanol.

Potential anticancer effects - beta carotene has been shown to affect the "microenvironment" of the tumor.

Beta-carotene, heart disease and lung cancer

Beta-carotene is important for several processes in the human body, but it is not a panacea for which you can defeat every disease. An example is the results of a 1996 clinical study looking at the effects of a combination of beta-carotene and vitamin A on the prevention of lung cancer and cardiovascular disease. According to the conclusions, the approximately four-year supplementation was of no significance. It could even have a negative impact on smokers and workers exposed to asbestos, and could have caused them to die from lung cancer, cardiovascular disease or other reasons. Unfortunately, beta-carotene supplements cannot be used to prevent lung cancer and cardiovascular disease. Especially for smokers.

Sources of beta-carotene

Beta-carotene can be found in fruits, vegetables with yellow, orange and red colors. It is soluble in fat and its consumption with fat improves its absorption. It is even scientifically proven that you can take more carotenoids from boiled carrots than from raw ones. This does not mean that you should cook carrots every time, but if you are taking beta-carotene, try adding a "drop" of oil to the carrots. The highest beta-carotene content can be found in the following foods:

a carrot

broccoli

spinach

kel

apricots

cantaloupe melon

peas

In addition to fruits and vegetables, beta-carotene is also found in several spices and herbs. You can also increase its intake by consuming chili, parsley, coriander, peppers or sage.

Of course, beta-carotene is also available in the form of nutritional supplements.

Recommended doses of beta-carotene

The recommended daily allowances for other minerals and vitamins are generally known. It is not that simple with beta-carotene. However, the European Food Safety Authority (EFSA) and the U.S. Food and Nutrition Board have not established recommended daily intakes of beta-carotene and other carotenoids. The reason is the lack of existing evidence for its determination. Vitamin A may be toxic to humans, but beta-carotene is considered safe. According to the available evidence, 20 mg daily and more beta-carotene supplements are not recommended for smokers. The ideal way to take beta-carotene is, of course, diet, but supplements are also a practical source of this important nutrient. In the case of nutritional supplements, we recommend following the recommended doses set by the manufacturer.

Negatives and side effects of beta-carotene

In addition to the benefits, it is important to point out the possible negatives of beta-carotene use. Yellowing of the beta-carotene from nutritional supplements may be a yellowing of the hands, palms and feet. Rarely include joint pain, dizziness, diarrhea, or unusual bleeding and bruising. In case of persistent side effects, it is advisable to see your doctor. Increased intake of vitamin A or synthesized retinoids is associated with congenital disorders. Therefore, it is not recommended that pregnant women take high doses of vitamin A as a supplement.

Beta-carotene is an important nutrient whose intake from food or supplements is important for humans. It has antioxidant effects, promotes skin and eye health, but also other benefits. In any case, it is important to follow the recommended daily dose for the supplemental form.

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Can we gain muscle faster or lose weight by shocking muscles? | Steroids4U.eu

 Can we gain muscle faster or lose weight by shocking muscles?

We will probably experience a real shock when we get under a cold shower in the morning, meet a bear in the woods, or find ourselves in front of a map of the New York subway, while we have lived alone so far. Is it possible to "shock and confuse" muscles so that our desired results arrive faster?

This idea was quite popularized by the high-intensity P90X exercise programs and fitness trainer Tony Horton. For faster and more visible results according to this method, it is enough to constantly load muscles or otherwise shock and undergo a constantly changing training program. This can include elements of weight training, karate, yoga, sprint training and other sports from a variety of industries. In English, this term is known as Muscle Confusion.

In simplicity, it is a matter of constantly surprising muscles with different types of workouts, so that the muscles do not get used to the given type of movement and we are constantly pushing our limits towards maximum performance and delaying performance stagnation. Let's imagine that we have strength training on Monday, crossfit on Wednesday, running on Friday and circular training on Sunday.

I myself have heard this idea several times from athletes who have already trained for a year. But as with everything, not all the gold that glitters is, and everything is a little more complicated.

What drives successful training, and are constant training changes and muscle "shock" unnecessary?

A properly set up training plan allows us to achieve better results on the barbell and on the body in the long run.

What variables does the training plan follow?

Training volume represents the work performed during training, such as the number of sets and repetitions during training or over a longer period of time. We can also include here the number of serrated or elapsed specified intervals.

The intensity of training can be compared to the difficulty. In strength training it is mainly about the weight on the barbell and in running training we can talk about speed.

The frequency of training expresses how often we train a muscle part or go running or performing another sport.

We cannot expect radically visible results from one or two workouts a week, just as when we go to bed with a barbell. Simply put, you need to train "just right", neither little nor much.

From time to time, however, shocking muscles with another type of training may seem like the perfect way to overcome the stagnation of performance or get rid of the last pounds of Christmas 2015 that are holding on to us with our fingernails. You can also train fully outdoors.

Proper training planning leads to a sexy figure and perfect sports performance

When we can no longer move forward in strength or running performances for a long time, maybe we should think about training. Do we practice the same exercises with the same load, and with the same number of repetitions over and over again? For a year now, have we been running for the same hour every other day on the same route?

Then it is not surprising if our performance does not improve. Any long-term sports load is manifested on our body by adaptations. Strength will increase, some of those muscles will grow, we will lose a little fat, the overall physical condition and performance of the circulatory systems will increase for better coping with endurance.

Although we still give the body the same impulse, we cannot expect other results of adaptation in the form of a growing chest after bench press exercises with the same load. Nor can we expect to run a marathon well when we run 10 kilometers every other day.

How to properly improve sports performance and overcome stagnation in training and weight loss?

If we want to constantly improve, we must also add and achieve progressive overload in training, which will achieve a stronger training impulse, which will be reflected in better results in the long run.

Progressive overload can be achieved by:

Larger training volume in the form of a larger number of rehearsed series within the exercises during training. For a start, instead of 3 series, it is enough to practice 4. We can also use the practice of one exercise beyond the training.

Higher intensity of training, which we achieve by increasing the load on the barbell. Even those small discs that weigh 1.25 kilograms count. In particular, we will achieve greater mechanical muscle tension, which is one of the indicators of muscle growth.

By shortening the rest intervals between sets, we achieve exercise exercises in a shorter time and greater metabolic stress, which is an indicator of muscle growth.

By slowing down the exercise, we increase the time under tension (TUT) and again we increase the metabolic stress.

How many repetitions during training per muscle part is the most sensible choice? This is a range of 40-60 repetitions. We can bounce back from more powerful 4-6 repetitions in a complex exercise to "bodybuilding" 8-12 repetitions in the next exercise.

3 mechanisms stimulating muscle growth, without which the results will not be obtained

The exhaustive work of Schoenfeld (2010) shows that the primary 3 factors are responsible for muscle growth due to strength training.

Mechanical tension. We achieve greater mechanical tension with more weight on the barbell.

Muscle damage is a manifestation of a training load, which is marked on the muscle cells by damage and the formation of a microtraum. Subsequently, they are repaired and the muscles become larger and stronger.

We stimulate metabolic stress more with a longer time under tension (TUT) or more repetitions in a series called "pump series", and we can imagine it as an old familiar "muscle burning during exercise."

Training periodization: Is "muscle shock" and frequent training changes completely unnecessary?

The key to constantly shifting sports performance and overcoming stagnation is a properly set up training plan respecting the basic mechanisms of muscle growth. Increasing the intensity of training does not go on indefinitely. As part of training planning, we should increase the load in the mesocycle (medium-term training period) lasting approximately 4-8 weeks.

After this block, there should be a roughly weekly deload phase of training, which does not mean couching at Netflix. We can imagine a reduction in the intensity of training by about half in order to fully reflect the training adaptations. Simply put, we can reduce the load on the barbell or the number of drilled series. We can also use longer breaks to rest between sets. 

Muscle shock and constant training changes will not bring us better and faster results. On the contrary, they can prolong the path to the destination. Imagine that our goal is to increase leg strength, and our training should focus primarily on complex heavy strength exercises such as squats, deadlifts, or lunges. Instead, we would practice one workout with our own weight and replace another with, for example, HIIT. That will not help us reach our goal. Paradoxically, we would be robbed of this strategy by performance.

Instead of shocking muscles, it is sometimes better to change the order of exercises in training for greater motivation

In a study by Enek Baz-Valle and colleagues (2019), the researchers found that alternating the order of exercises in an 8-week training plan based on computer program output was less tedious for an experimental group of athletes than a classical training program where the control group trained exactly set training plan still the same. Both groups trained 4 times a week, underwent approximately the same training volume during the program and achieved similar results. But we must not confuse this with the principles of "muscle shock", which is based on changing the type of training. 

Unless we have specific goals, performing each training different sport can also be beneficial

Changing types of workouts during the week can be beneficial by not getting bored quickly and falling into a training stereotype. You can look forward to more trainings and be more motivated. But this, in turn, is a very individual matter.

Thanks to a combination of various sports activities (strength training, HIIT, running, crossfit, etc.) we can work on almost all components of sports performance, such as maximum strength, strength endurance, speed endurance or general aerobic endurance, and thus improve overall physical fitness.

What do you get out of it?

The results at school, at work or in sports are due to hard work, patience, perseverance and a properly set plan. Once we achieve performance stagnation, it's time to look at the training plan and think about whether it's set up correctly. It doesn't make sense to still work the same way and expect different results.

Other lifestyle factors go hand in hand with an optimally set training plan that respects the principles of progressive overload. Without sleep, quality nutrition and working with stress, it will be much harder to achieve our goals than if we focus on improving all lifestyle factors.

Unfortunately, frequent changes in training and sports to shock muscles according to the Muscle Confusion principle will not bring faster and better results. Increasingly demanding training with enough time for regeneration will bring us quality results, you just need to be patient and trust the process. It is ideal to consult a training plan with an experienced trainer.

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Fatigue from work or study? How to overcome mental fatigue and play full sports? | Steroids4U.eu

 Fatigue from work or study? How to overcome mental fatigue and play full sports?

How many times have you run out of work? Too many requirements, decisions, changes or tasks. The natural consequence is that your brain has had enough. Do you feel lethargy and aversion to any activity and exercise, or do you overcome it?

Is mental fatigue justified or is it an excuse? Thanks to research (and common observation :)), we know that fatigue from work or study has an effect on sports performance and also self-control in diet. In this article, we will introduce when and how fatigue is transmitted to sports activity. Fortunately, we learn from research that you can prevent mental effort from leading you to a sedentary lifestyle, and you may have the answer on your wrist.

Origin and manifestations of mental fatigue

Mental fatigue is a condition that arises as a result of thought processes, when the so-called you work with your head (you work with information, you get it, you re-organize it into new units, you learn). It develops gradually during the activity and prevents you from giving optimal cognitive performance. It manifests itself on a physiological level and its accompanying features are feelings of general fatigue and lack of energy, or reluctance to continue the activity. It usually leads to increased distraction, inconcentration and errors.

Did you know that longer working hours do not have to lead to mental fatigue? It seems that if your activity is rewarded (in the form of money, recognition or friendships) that you perceive as high, mental exhaustion may not occur. On the contrary, low reward leads to earlier exhaustion, loss of motivation and the like.

You use cognitive control when working with information. It usually helps us achieve what we want. This mechanism prevents unwanted responses and activates goal-oriented thoughts and behaviors. We draw from it precisely during mentally demanding work, but according to some sources also during the control of your emotions (if the mother definitely uses the cognitive control during maternity, too!). However, the ability of cognitive control is also key in maintaining healthy habits and helps us to control ourselves, e.g. when we don't want to train, whether we are attracted by an extra cake. This requires effort and has a moderate effect on perceived fatigue and subsequent behavior. The effect of mental fatigue on physical activity is called fatigue transmission.

Previously, this effect was explained by ego depletion or regulatory depletion. After self-control, it is more difficult to check further. This theory assumes that we have one indivisible resource that we use to control emotions, thoughts, or behavior. Whether we are talking about mental fatigue or ego depletion, the results of the studies are similar. Of course, newer approaches are based on more modern recommendations for dealing with the consequences.

How does this "fatigue transmission" occur from a psychological point of view? This is not a magical reduction in inner motivation, it is relatively stable. In the beginning, it is a deliberate process where, in response to fatigue, you reduce your willingness to make further efforts. Another process that leads to a reduction in performance may involve a reduction in the commitment to the long-term goal and a commitment to achieve it (Brown & Bray, 2019).

A meta-analysis (Brown et al., 2020), which summarized the results of 73 studies, confirms the finding that previous cognitive exertion has a negative effect on physical performance, with this effect being small to medium in size.

With mental fatigue, the following decreases:

isometric endurance (eg wall sit, Boat & Taylor, 2017)

motor coordination (eg reduced accuracy of strokes in table tennis and slowdown of exchanges while the force of the stroke remained the same; Le Mansec, 2017)

explosiveness of movement (eg longer sprint start time; Englert & Bertrams, 2014)

force endurance (e.g., number of clicks performed over time; Dorris et al., 2012)

Fatigue transmission also affects aerobic performance, although slightly less than in previous areas. For recreational cyclists, a relatively large effect of mental fatigue was shown at 20 km. With a longer duration of the activity, it is understandable that the athlete's time has deteriorated quite significantly. It is also important that subjectively the activity was perceived as more demanding than in the control group (RPE).

 From a meta-analysis of Brown et al. (2020) it is clear that the effect of mental fatigue on physical performance is related to the type of activity. The ability to coordinate, endurance activity, the ability to endure in isometry and muscle endurance suffer the most. In contrast to the mentioned areas, we have no evidence that the maximum force decreases after cognitive stress, although there are relatively few studies in this area (measured, for example, a jump against resistance, all-out cycling test, or maximum contraction with leg extension). Conclusions on strength training must therefore be taken with caution. However, from the currently available results, it seems that if you focus on anaerobic training (strength development) and maintain rest between sets, mental fatigue may not be reflected in performance. The concentration or ability to "feel" the activity could be discussed.

How to prevent the transmission of fatigue?

One of the few studies that focused on preventing the transmission of fatigue looked at students. As a result, they failed to meet the recommended 150 minutes of physical activity per week in the last six months and their weight was normal. Their task was to cycle on a stationary bike for 20 minutes and adjust the difficulty so that the exercise was intense. Before they started, they underwent a 12-minute cognitively demanding task (naming colors written in a different color, try the Stroop task).

The cognitive task has led to a reduction in planned exercise exertion (RPE) and a reduction in the perceived commitment to physical activity (when the desire or courage to achieve one's goal decreases, it ceases to seem interesting or achievable). The intensity of the training was lower after the cognitive task than if they watched the film before the training. Specifically, at 20 minutes, the maximum heart rate and work volume were lower. However, this decrease was prevented by the respondents monitoring their heart rate during exercise. When monitoring heart rate, they kept training intensity unchanged (Brown & Bray, 2019).

Having clear goals and feedback will help you track the shift to the goal and control your own behavior even when you are mentally exhausted (Brown & Bray, 2019).

These results are in line with older findings on regulatory exhaustion. E.g. according to this research, the mere presence of hours in a room leads to greater perseverance in performing cognitive tasks in exhausted people. If the respondents did not follow the time and were mentally exhausted, they refused to continue the task significantly earlier than the rested respondents. When exercising, try to keep track of time and divide it into sections, you will be able to better distribute the forces to achieve the best possible result.

Real-time feedback for performance shift

Self-regulation normally works through the goal setting and monitoring process. We always evaluate the feedback about our own progress to the goal, and we try to reduce the difference between the current and the desired state. When you get tired, your ability to monitor your own behavior will deteriorate. And here's time for external help.

We can prevent the negative effect of mental fatigue on other tasks simply by monitoring your heart rate. Monitoring performance feedback in real time increases the likelihood of continuing the task despite mental exhaustion (Brown & Bray, 2019). If you monitor your heart rate, you will probably regain the capacity of your working memory, because you don't have to constantly monitor your performance emotionally and push to move it. For cases of deteriorating concentration as created. Biofeedback (here your heart rate) will help you keep your attention on your target. Interestingly, the increase in endurance will only come if you are really tired.

Summary

Mental exhaustion does not necessarily mean that you have no more sources of energy. In fact, you can exercise, you just need to be effective. We know that exercise helps restore cognitive function in the long run, so it's a good investment :). You may suffer a little from exercise and exercise will be subjectively more challenging, but it also depends on the type of activity.

In the article, he learned that maximum strength performance does not suffer so much, although the concentration and theoretically the ability to maintain a muscle-mind connection may be impaired. You can use a heart rate monitor or divide your workout into time slots for support directly during exercise.

When you are tired after work:

take a short break or walk (ideally without electronics, let you fully relax :)

and go exercise only then

track how long it takes you to prepare for training (diversion and monitoring)

find something that supports your commitment to achieving your goal (What makes you feel determined to achieve your goal? Sometimes a motivational song or photo is enough.)

look at your training diary and plan to support your commitment

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How to choose the best collagen for healthy skin and joints? | Steroids4U.eu

 How to choose the best collagen for healthy skin and joints?

Collagen is becoming more and more popular and you are definitely interested in whether it is an exaggerated hype or a breakthrough in skin and body care. Did you know that it is also important for muscles, bones and heart activity? The level of collagen decreases naturally with age and it is advisable to start using it before you are surprised by the first wrinkles. The market for products enriched with collagen is expanding, so we have prepared an article for you about collagen, its types, benefits and methods of supplementation. Learn how to find a suitable source of collagen and thus at least partially avert the aging process.

What is collagen?

Few people have probably never heard of collagen and its significance for joints or skin. However, starting from scratch, collagen is an insoluble protein that is one of the most abundant proteins among animals. You may be surprised to learn that collagen accounts for about 30% of the body's protein and is found in various tissues, such as tendons or bones. Like other proteins, collagen is made up of amino acids, namely glycine, proline, hydroxyproline and arginine. There are more than 16 types of collagen, but the vast majority, more precisely 80-90% of collagen in the body is type I, II and III.

How to support collagen production?

As we have already mentioned, collagen is a protein, so amino acids are needed for its formation. The body makes collagen from procollagen, which makes it from glycine and proline. Sufficient amino acid intake is therefore required to promote collagen production. Their ideal source is high-quality protein from the diet or in the form of a nutritional supplement. When it comes to diet, the best sources are meat, dairy products and legumes. Whether you choose a diet or a protein sheikh, you will not only support muscle building, but you will also supplement the "building material" for collagen.

2 amino acids are important for the production of procollagen - proline and glycine. You can perfectly supplement proline by consuming egg yolks, soy, dairy products, asparagus or cabbage. Glycine can be found in pork and chicken skin, but of course also in foods containing protein. In addition, are also useful for collagen formation:

Aloe vera - is a well-known, popular and effective way to treat wounds. Whether locally in the form of a gel or orally, aloe vera helps with skin injuries precisely by supporting the production of collagen. It is used to relieve rashes or on sunburned skin.

Antioxidants - are components of other active substances for the care of the right level of collagen, but they also deserve a separate mention. Not all support the production of collagen, but they contribute to the function of collagen in the human body. Exceptional sources of antioxidants include green tea, coffee, blueberries and cinnamon.

Anthocyanins - you can find them in cherries, raspberries or blueberries.

Coriander - contains two components, thanks to which it deserves to be in this category - vitamin C and linolenic acid. Linolenic acid is a fatty acid containing antioxidants. These are effective in fighting free radicals that break down healthy skin cells.

Hyaluronic acid - is one of the most common supplements for the support of healthy skin, because increasing its level affects the amount of collagen. In addition to nutritional supplements, you can also take it from your diet and find it in root vegetables or beans.

Copper - higher amounts of this mineral are found in offal, lentils, cashews or sesame.

Seaweed is effective in protecting the skin and its elasticity from oxidation, which causes much of the skin damage.

Vitamin C - is present in the production of procollagen and its excellent sources are citrus, strawberries, peppers and broccoli.

Vitamin A - in plant foods you can find it in the form of beta-carotene, but it is also found in animal foods.

Ginseng - is known in traditional medicine, but is also the subject of modern research. He showed that ginseng can increase the level of collagen in the blood. At the same time, it is effective in protecting against ultraviolet radiation from the sun, has antioxidant and anti-inflammatory effects and, according to scientists, can slow down the aging of skin cells.

Negative factors affecting collagen

Collagen levels change during life due to several factors. These factors impair collagen synthesis or accelerate its degradation. These include:

Age - collagen levels naturally decrease with age.

Excessive stress

Smoking - leads to wrinkles and also reduces wound healing.

Vitamin deficiency - such as vitamin C.

Excess sugar intake - excess sugar in the diet affects the ability of collagen to repair.

Excessive exposure to the sun - ultraviolet radiation can lead to a reduction in collagen production.

Autoimmune diseases - such as lupus - can cause collagen damage.

How did collagen get to us?

We imagined collagen, its natural resources and the factors that negatively affect it. The market offers a wide range of supplements containing collagen in various forms. In this chapter, you will learn when to start taking it and what to look for when choosing collagen.

It is interesting to follow the development of the collagen supplement market, because despite the fact that women in China have known it for centuries, Western civilization is lagging behind. More precisely, it has lagged behind, but at present interest in collagen is rising astronomically. The boom occurred in the 1980s in the USA, when collagen was part of expensive injections designed to fill lips and soften facial contours. Almost 40 years have passed and the forms of collagen and its availability have also changed. Today it is a part of various drinks, shots, mixtures, accessories for women, but also as a separate powder. The demand for collagen is growing, so is it good to know the best sources of this protein, or rather the source of youth?

Benefits of collagen

Collagen is a part of several tissues, you can find it not only in the skin and cartilage but also in blood vessels, bones or ligaments. There are therefore several reasons to consider collagen supplementation.

Collagen slows down skin aging - collagen improves the overall appearance and health of the skin due to its moisturization and reduction of wrinkles. The slowing of collagen-induced skin aging has been demonstrated in several studies. Collagen has also been linked to the prevention of acne and other skin conditions, although it is not yet scientifically substantiated.

Supports the functioning of joints - human joints are protected thanks to healthy cartilage, which is supported by collagen. Nutritional supplements can be a source of collagen to supplement its declining levels.

Protects bone health - Collagen is one of the important components of bones and helps maintain their strength. The bones weaken and thin with age, leading to the development of problems including osteoporosis.

It supports muscle growth - muscles are also tissue, part of which is collagen, more precisely it is 1-10% and the muscles need it to function properly. There is even scientific evidence of an increase in muscle mass due to collagen supplementation.

Significance for the heart and cardiovascular system - According to a study, collagen is important for promoting heart health. It has contributed to a significant reduction in arterial stiffness and a reduction in LDL cholesterol.

Support for the functioning of muscles, bones, cartilage or the heart through collagen supplementation has been the subject of scientific studies. Despite the promising results, further research is needed to fully validate some of the benefits of collagen. Although some of the benefits mentioned are not supported by research, the effect of collagen on firm nails, hair, good digestion or mood and anxiety is also mentioned. Collagen is very popular today and we may soon see other and better-founded benefits of its use.

How to choose the best collagen?

It would be most ideal if we could get enough collagen from our diet. However, the truth is that a fast lifestyle often does not allow us to pay more attention to the components of the diet for targeted collagen intake. Nutritional supplements are therefore a practical and affordable resource, and they often contain other useful substances. Here are some important tips to help you choose the right collagen supplement.

Collagen and vitamin C

As we mentioned in the article, vitamin C is important for collagen production. In the process of collagen production, vitamin C is in the position of an antioxidant that can support the formation of fibroblasts and regulate collagen synthesis. It is important in the process of collagen and elastin synthesis, thanks to which the skin has a youthful appearance. The key moment during collagen formation occurs after the formation of procollagen. It must go through a process of hydroxylation, which will then allow the next step - glycosylation, in which collagen gets a functional structure. Yes, you get it right. Without the presence of vitamin C, there will be no hydroxylation and thus no collagen will be formed. Therefore, when choosing a collagen supplement, try to check whether it also contains vitamin C.

What source of collagen in supplements is best?

Collagen-containing nutritional supplements are made from animal sources, such as marine animals or cattle. For this reason, an organic product is the best choice. Heavy metals or pesticides are less likely to occur with organic sources. It is therefore certainly better to accept collagen obtained from cattle that have been fed grass and have suitable living conditions. Is collagen from cattle or marine animals better? This is a common question, so it would be good to know what they differ from. Beef contains I. and III. type of collagen, this is one of the differences. III. the type is found in the intestines and is needed to repair their lining. In addition, it is cheaper than "marine". Bovine collagen is therefore more useful for people with intestinal problems. Marine collagen contains only type I and also smaller particles, which is advantageous for digestion and better absorption. This type is therefore suitable for people who have no problem paying extra and are also looking for faster results.

Which collagen is the best

What type of collagen to choose?

In addition to the source, form, price and other parameters, the choice of collagen also relates to the purpose. Depending on whether you are interested in supporting joints and cartilage or improving skin condition. There are 3 types of collagen that are dominant in the human body - type I, II and III. The first type is suitable for improving skin health. The second type represents 50% of the protein in the cartilage, and is therefore ideal for supporting joints and cartilage. The third type of collagen is abundant in children's skin, so it is no coincidence that children have such delicate skin. This type of collagen is naturally replaced by the first type during life. It is important for human skin, nails and hair.

So if you are looking for a joint supplement - focus on II. type of collagen if you want to support the quality of your skin - I. type of collagen. For ideal skin health, the product should contain 90% type I and some part III. type. We have mentioned it several times, but the market offers a wide range of products of various quality, form, content and, last but not least, other components. When choosing, keep in mind that many supplements are complex. You will often find minerals and vitamins in them, which is also not to be thrown away. Therefore, be sure to check the composition, which will best tell you how much collagen you will receive in the product dose. The rest is up to you, a shot, a drink or an RTD drink. Alternatively, try different variants and find your favorite.

Why hydrolyzed collagen?

Simply put, hydrolyzed collagen has undergone hydrolysis. It is a process in which collagen fibers have been broken down into small chains of amino acids - collagen peptides. Enzymes and high pressure steam were used for this purpose. Native collagen molecules are too large for absorption in the human body, so they hydrolyze. This form is unique because collagen peptides are smaller, allowing usable doses to be delivered to the body. It is scientifically based that it is the form of the peptides that is absorbed into the blood. Most importantly, however, they pass into a layer of skin called the dermis under the skin (epidermis). It is suede that is responsible for the elasticity and strength of the skin. Collagen peptides enter this layer, where they trigger the formation of collagen in the skin. Not all collagen supplements contain a hydrolyzed form of collagen, and may not even contain collagen. Instead, you will find proline, hydroxyproline and glycine. The mentioned amino acids are only 50% of the amino acid content for the structure of collagen, you need 18 amino acids per collagen molecule, and in the right amount and ratio. Hydrolyzed collagen directly contains the complete amino acid sequence. It is therefore logical to prefer a source of collagen in which the necessary components will not be missing.

When to start taking collagen supplements?

In the end, we came to a question that seems to interest many people. There is no universal answer to this, because collagen loss is influenced not only by age but also by lifestyle or genetics. Its loss can be accelerated by smoking, poor diet, lack of sleep or excessive sugar consumption. The decline in collagen begins in the "twenties" and decreases by about 1% each year. Collagen supplementation is preventive, so it is better to start before unwanted wrinkles appear on your face. It is never too early to promote health.

Collagen is a protein important not only for healthy skin and joints. Its production decreases with age, so collagen supplementation is useful for maintaining healthy and supple skin. Today, it is available in a wide range of products, so it is useful to know its importance, the best sources and the negative factors that affect it. We believe that you learned everything you need to know about collagen in the article, because in this case, the sooner the better.

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20 foods with which you can easily add protein to your diet | Steroids4U.eu

 20 foods with which you can easily add protein to your diet

Want to get more protein, but are running out of ideas? Don't despair, we've put together a list of 20 protein-rich foods that you can easily include in your diet. You can choose from them, whether you are meat lovers or vegetarians and vegans.

The best food sources of protein

We bring you a list of 20 "high protein" foods with an extremely high content of protein, which are guaranteed to enrich your diet. 

Eggs

Eggs are among the most nutritious foods in the world, so it's no surprise that they are truly one of the best sources of natural protein. In addition, they are also full of vitamins, minerals, healthy fats and antioxidants. They will enrich you with vitamins A, E, B5, B12, as well as iron, iodine and phosphorus.

One boiled egg will give you: 

40% of your daily vitamin D requirements

25% of your daily folate requirements

12% of your daily riboflavin (vitamin B2) requirements

20% of your daily selenium requirements

You can find proteins in whole eggs, but it is the egg whites that are basically pure proteins. One larger egg (approx. 50 g) contains up to 6 g of protein. The only disadvantage of eggs is that they are not suitable for people with egg allergies or for vegans.

Almonds

Almonds are the edible seeds of the Prunus dulcis plant, commonly called the almond tree. They are most often consumed pure as a healthy snack, but they are also used to make almond milk, oil, butter, flour or marzipan. Almonds are a fantastic source of antioxidants, which are mostly concentrated in their skin. For this reason, blanched almonds from which the skin is removed are less nutritious than whole almonds. Almonds are also among the best sources of vitamin E in the world. However, they contain a surprisingly high amount of protein per 100 g, up to 21 g. However, their only disadvantage is that they cannot be consumed by people suffering from nut allergies. 

Chicken breast

Chicken breasts are one of the most popular animal foods to supplement protein. Eating is recommended without skin because it contains fewer calories. 100 g of chicken breasts can boast up to 31 g of protein. However, it's not just lean chicken breast that will help you replenish your protein levels. In the following table we focused on the protein content of individual parts of the chicken.

Protein-rich foods can sometimes be more expensive. Buying a whole chicken and then consuming its individual parts will help you take the necessary protein, but also save some of that money. To learn more about how to save on healthy food purchases, read our 12 Tips article on budget friendly buying and food preparation.

Cottage cheese

Cottage cheese is a soft and creamy cottage cheese with a low content of fat and calories. More specifically, it is classified as fresh cheese that is not subject to the ripening process. As a result, it has a very delicate flavor compared to ripened cheeses. It is really rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients. It is a food with an extraordinary amount of protein, as 100 g of cottage cheesu contains up to 12 g.

Greek yogurt and skyr

In general, all dairy products are a rich source of protein. Of all yoghurts and yoghurt-based foods, however, Greek yogurt and skyr are the best sources. These differ from ordinary yoghurt by a processing process in which yoghurt is freed of excess water and lactose. Greek yogurt thus remains creamy and contains less carbohydrates, sugars, but much more protein. Skyr, on the other hand, contains much less fat than other types of yogurt. One larger portion of Greek yogurt (170 g) contains up to 17 g of protein. 100 g of scraper, in turn, contains up to 11 g of protein. When buying these products, try to prefer those without flavor, as they contain less sugar. You can also try full-fat Greek yogurt or skyr, which also have a high percentage of protein, but also a higher content of fat and calories.

Milk

Milk is extremely rich in nutrients and people have been consuming it for thousands of years. It is a good source of high quality protein and is rich in calcium, phosphorus and riboflavin (vitamin B2). You can usually find 3 types of cow's milk in stores, which differ in fat content. If you are concerned about fat intake, you can choose low or zero fat milk. For example, in 100 ml of milk with 1% fat content you will find about 3.4 g of protein. 

Beef

Beef offers a really large amount of protein per serving. However, there is a difference in what kind of beef you reach for. Poor beef has a higher protein content than a piece of beef with a higher fat content. In addition, it also contains bioavailable iron, vitamin B12 and a large number of other vital substances. Lean beef in a ratio of 85% meat and 15% fat contains per 100 g to 26 g of protein. Hearty dried beef is also a good choice for supplementing protein from this source. It contains up to 64 g of protein per 100 g, depending on the brand.

Tuna

Tuna, like almost all types of fish, is low in fat and calories, but is a rich source of protein. One 100 g portion of tuna will enrich you with 28 g of protein. It is also one of the best sources of omega-3 fatty acids supporting heart and brain health. 

Quinoa

An exceptional superfood that comes from the Lake Tititcaca area of Peru, but has been loved by millions of people around the world. It is one of the few plant foods that can be classified as a full source of protein. It contains up to 14 g of protein per 100 g. It is therefore extremely popular among vegetarians and vegans. In addition, it can boast of many vitamins, such as vitamins A, E and seven B vitamins. It is also rich in the minerals calcium, magnesium, iron, zinc, sodium, selenium and manganese.

Peanuts

Peanuts are high in protein, fiber and magnesium. Therefore, it is no wonder that they are considered the most popular healthy snack. They are also used to make peanut butter, which can have a higher protein content but also more calories, so you should consume it in moderation. There are 25.8 g of protein and 567 calories in 100 g of pure unroasted peanuts. On the contrary, 100% peanut butter contains up to 100 kcal per 100 g, but also 28.9 g of protein. However, it all depends on the brand of butter and the ingredients that are added to it. 

Black beans

Black beans, also known as turtle beans, are small, shiny varieties of common beans that are especially popular in Latin American cuisine. Black beans have already found their place in the European environment and are increasingly used for the preparation of salads or pasta. In addition to being a good source of fiber, black beans also contain a high proportion of protein. They have up to 20 g of protein and 8.7 g of fiber per 100 g. They are also full of phytochemicals that act as antioxidants. 

Salmon

Salmon is a fish with a higher content of healthy fats, which means that it is full of healthy omega-3 fatty acids. It is also an excellent source of protein, which in combination with fats, causes a higher feeling of satiety. By consuming 100 g of salmon, you will enrich your body with 20 g of protein. However, the disadvantage of this food is the higher price compared to other sources of protein.

Tofu

Tofu is also a good vegan source of protein, containing all nine essential amino acids. It is also a valuable plant source of iron, calcium, manganese, phosphorus, magnesium, copper, zinc and vitamin B1. It contains from 8 g to 17 g of protein per 100 g, depending on its processing and brand. 

Oats

Oats are among the healthiest grains available in the world. It provides healthy fiber, magnesium, manganese, thiamine (vitamin B1) and several other nutrients. It is also a surprisingly good source of protein, as it contains 2.4 g per 100 g. However, this may not be enough for some active people. However, since oats are most often consumed in the form of oatmeal, you can reach for those that are enriched with proteins. They contain a much higher proportion of protein, for example protein oatmeal can contain up to 25 g of protein per 70 g portion.

Spirulina

Spirulina is a green-blue alga, which is grown in fresh but also salt waters with a high pH value and for its beneficial effects bears the adjective superfood. It falls into the category of cyanobacteria, which can produce energy from sunlight due to photosynthesis. It contains a really large amount of vitamins A, C, E and B vitamins. It is also proud of the proportion of important minerals such as copper, iron, magnesium, potassium and manganese. In addition, it has a high content of really high-quality proteins with a full-fledged amino acid profile. In 100 g of spirulina, there is an incredible 63.5 g of protein, which clearly ranks at the top of the ranking of the highest quality protein sources.

Hemp seeds

Another great plant source of protein is cannabis seeds, but the price can be higher. The seeds themselves have a relatively wide application, but they are most often used for direct consumption or production of hemp protein. Small seeds are characterized by a high content of fiber or omega-3 and omega-6 fatty acids. To make matters worse, 100 g of raw hemp seeds contain up to 31.6 g of high quality vegetable protein. 

Lentils

Lentils, as well as other types of legumes, can primarily boast exceptional amounts of fiber, vitamins, minerals and other beneficial substances. However, it is no secret that protein powders are also made from it. This is because legumes contain a really high amount of protein, for example lentils have up to 100 g of protein per 100 g. The advantage of legumes is also the fact that celiacs can also enjoy them.

Turkey breast

Turkey breasts are in many ways similar to chicken breasts. They consist mostly of proteins with a very low content of fat and calories. They have a delicate delicious taste and a high content of various vitamins and minerals. Their protein content per 100 g of raw meat is up to 22 g. 

Shrimp

Even a popular seafood delicacy can boast an exceptional protein content. 100 g of raw shrimp contains 23 g of protein. To make matters worse, they are also a great source of healthy fats, vitamins, minerals and are specific for their exceptional taste. You can use them to prepare delicious pasta, salads and spreads. However, their only disadvantage is lower availability and higher price. 

Chia seeds

In addition to being a great antioxidant and a source of fiber, chia seeds also contain exceptional amounts of plant proteins. 100 g of chia seeds contain up to 20 g of protein, which is much more than most plants. They are therefore an ideal food for people who do not eat any animal products.

Why is protein supplementation so important?

Proteins, along with carbohydrates and fats, are among the macronutrients, and are an important part of every cell in the body. Unlike the other two mentioned macronutrients, however, the body does not store them and does not build up reserves from them. Therefore, they must be constantly replenished in the body. Their primary role is to create and repair damaged tissues, but also to produce enzymes, hormones and other chemicals in the body. It is therefore really important to replenish them after any physical load, when the protein reservoir in the body decreases.

Protein helps with weight loss

An important role of proteins for athletes is their ability to promote weight loss. Proteins are affected by several hormones in the body, and those related to body weight are no exception. Protein consumption reduces the level of ghrelin "hunger hormone" and stimulates the production of hormones that induce satiety, including PYY and GLP-1. At the same time, they are also important for the digestion and metabolism of food, ie the "thermal effect of food". The body burns 20 to 30% of calories from proteins in the process of digestion, which helps to reduce weight.

Proteins support the growth of muscle mass

As we mentioned, protein is the building block of muscle. It is this macronutrient that will help you maintain muscle mass and support its growth. The presence of amino acids in proteins will also ensure proper regeneration and repair of damaged muscle tissue. So if you want to gain muscle mass, you need to take in more protein than your body consumes in its processes. The minimum daily portion of protein starts at 0.8 g per kilogram of weight in less active people, and ends at about 2.2 g of protein per kg of weight in professional athletes and bodybuilders.

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DIGESTION, NOT A QUANTITY OF PROTEINS IS KEY | Steroids4U.eu

 DIGESTION, NOT A QUANTITY OF PROTEINS IS KEY

Information is pouring in on you from all sides, how important it is to consume a sufficient amount of protein. Unfortunately, some bodybuilders suffer from the misconception that if they consume huge amounts of protein, it will always lead to maximizing muscle growth. If you are a strength athlete, the generally accepted view is that it is important that you take at least 2 grams of protein per kilogram of your weight per day. However, many athletes do not realize that it also depends on how effectively their body uses such a large dose of protein. What do I mean by that? For example, if you weigh 90 kg and consume about 3 grams of protein per kilogram of weight, it means that you will eat something around 270 grams. But have you ever wondered if your body absorbs such a dose at all? What if it absorbs only half of that amount? Then you get a dose of 140 grams per day. By that I mean that total protein intake is important, of course, but more importantly, how efficiently your body absorbs protein. But this also applies to other nutrients. If proteins pass through the digestive tract undigested, they cannot be used to build muscle mass or other physiological processes. Thus, the biological activity of proteins is of primary importance and plays a key role in many respects. In today's article, we will try to outline a few tips and strategies to help ensure that your body gets the most out of the nutrients it receives.

1. Consume medium doses of protein during the day

One of the basic prerequisites for quality absorption and digestion of proteins is the right timing.

The once-valid view that the body can take a maximum of 30 grams of protein in a single dose has long been refuted by both theoretical and practical experience. If, on the other hand, you consume 100 grams of protein twice a day, you can expect an obscure farting party rather than a significant effect in terms of building muscle mass. The results will definitely be smaller than if you divide the total dose of protein into 5-6 smaller portions.

Imagine that protein is like wood you put in a fireplace and your goal is to keep the fire going 24 hours a day. If you add wood only two or three times a day, the fire will probably go out. But if you always add only a few squares and more often, the fire will last you all day long.

And the same goes for the process of building muscle.

According to experts, it is good if you consume a dose corresponding to about 0.5 grams per kilogram of weight in one serving. That is, when we return to a bodybuilder who weighs 90 kg, he should eat about 45 grams of protein (90 * 0.5) at a time. If you have good digestion, a higher dose will probably not harm you either. Another situation occurs if you reduce the dose or limit the number of servings per day - this will of course affect the total dose of protein received and processed during the day.

2. Take probiotic supplements

One of the underestimated factors of the bodybuilding diet is the role of healthy bacteria in the process of digestion and thus also the building of muscle mass. These "good" bacteria live in the digestive tract-stomach, small and large intestine, helping to digest food, which is then better absorbed. They are also able to kill harmful bacteria so that they do not enter the body. Appropriate probiotics will therefore make it easier to digest food that we may have problems with.

For example, many people suffer from lactose intolerance. It is clear that taking probiotics and then drinking a liter of milk does not solve the problem of intolerance. But you will be able to include at least certain dairy products in controlled doses, and probiotics will make these foods easier to digest.

When we are born, our digestive tract is populated with the necessary bacteria, the presence and amount of which is subsequently influenced by the foods we eat, such as yoghurts, kefir, but also sauerkraut. On the contrary, the consumption of prepared foods or antibiotics leads to the loss of important bacteria. Unfortunately, they also decrease with age. It is logical that we should pay adequate attention to their completion. It is important to follow the instructions on the label of each product, which states the doses and frequency of probiotic administration.

3. Eat quality proteins that are consistent with your body

Some like dairy products, others prefer beef. Of course, it is not necessary to eat something that you do not like, but sometimes it is simply not possible to choose the foods you like for frequent consumption, because you may not spend quite well. For example, if after drinking a glass of milk you run to the toilet after a while or you have a stomach like a balloon, then you are probably not able to absorb the proteins in this form well. Studies have shown that people quite often instinctively avoid sources of protein that do not suit them.

If you have lactose intolerance, for example, then there is really nothing to lose. You drink milk and the body starts to react quite dramatically - diarrhea, cramps, nausea, etc. Logically, then, be careful not to repeat anything like this. Because after such a reaction, the body does not take much from a given source of protein. Therefore, always try to eat those types of proteins that do not burden your digestion and for which you will be sure that they will be beneficial to the body. Unfortunately, there are not a few people with lactose intolerance and their number seems to be increasing. This is also one of the reasons why Extrifit offers Isobeef with absolutely zero lactose content.

4. Choose protein supplements that are consistent with your digestion

The taste and quality of the product you choose for pre-workout and post-workout supplementation, or as a cocktail before bed, is of course crucial. However, you should realize that the first thing that matters is whether the body is able to digest and process protein. Protein shakes are beneficial for the body for several reasons.

They are liquid, so nutrients are absorbed faster, they contain large doses of protein, so you can increase your protein intake.

But if you suffer from bloating or even diarrhea after such a cocktail, then you should choose another type or try to take the dosage to start with. Protein supplements are not such a cheap affair that you can waste them.

5. Incorporate protein into your diet gradually to get your body used to it

You may think that your body can't process certain sources of protein, so you'd better avoid them. But this may not always be true. If you want to include a new food in your diet and you have problems digesting it, try to reduce the doses initially. For example, if you eliminate meat from your diet for a while and then have a good portion of beef, it is normal that you will probably have digestive problems.

The digestive system does not have the enzymes needed to digest such a large portion of beef at that time.

Quite often, people also avoid eating legumes because they bloat them. But it's the same problem - if you eat legumes once in a while, it's an "unknown" food for your body and again it doesn't have the enzymes to process it.

If you start to include legumes in your diet regularly, in smaller doses, you will see for yourself that the digestive problems will decrease and will probably disappear over time. If you want to start eating legumes, start with a red lentil that does not bloat and, most importantly, does not need to soak, so you will certainly appreciate its quick preparation.

Remember that different foods require different enzymes (chemicals that help process food) to digest food and make efficient use of the nutrients in it. The human body is very smart in this respect, and it produces just the enzymes it knows it will need. That is, with regard to what foods you are currently consuming.

The body has a strong ability to adapt, so if you want to include a new food in your diet, start slowly and in smaller doses - the body adapts. Imagine inclusion in smaller doses as consuming the food 2-3 * per week and then you can possibly increase the doses - the body will already produce the necessary enzymes. This will avoid digestive problems and insufficient absorption of nutrients.

6. Ensure sufficient fiber supply

Fiber performs a number of functions in the body, and this is primarily the case in the digestive tract. In a way, fiber is not a nutrient because the body does not absorb it. All fiber - soluble and insoluble - just passes through the body.

So why do you need it?

Fiber plays a very important role as it supports the absorption of certain vitamins and minerals. It is also necessary in the process of "cleansing" the intestines, which promotes the overall absorption of nutrients. Fiber also slows down the digestion of blood sugar, which is very important for you, because it prevents a dramatic increase in insulin levels, which leads to the storage of carbohydrates in the form of fat. Furthermore, fiber helps the movement of digested food in the intestines, ensures regular excretion and thus optimizes digestion and absorption of nutrients.

7. Take glutamine as a supplement

Glutamine is an amino acid that is present in relatively large amounts in the human body.

When you add it with the help of a supplement, you will ensure better regeneration of the body and strengthen the immune system.

And what is especially important - glutamine helps digestion.

It mainly affects regular excretion. Although you also get glutamine from protein in your diet, most of us are unable to get enough of this amino acid. That is why the use of glutamine in the form of a supplement seems to be ideal. Glutamine helps the body absorb and process proteins.

8. Use di- and tripeptides because they are absorbed differently than the individual amino acids

Another way to promote protein absorption is to understand the difference between different types of protein molecules. A dipeptide is a protein molecule formed by the binding of two amino acids. The tripeptide consists of three amino acids. Interestingly, these small peptides are absorbed uncleaved in the higher parts of the gastrointestinal tract than most single amino acids or larger protein molecules. By consuming foods or supplements rich in di- and tripeptides, you help to maximize the absorption of proteins in another way. It is appropriate to highlight the product Aminofree peptides, as there is currently no product that has less loss in the absorption of amino acids in peptide form. In this respect, AminoFree Peptides is the absolute top.

9. Take digestive enzymes

We have already mentioned enzymes in the previous lines, so now only briefly.

Enzymes are found in the digestive tract, some even in the mouth. When you chew food, enzymes mix with saliva and the process of digesting food begins, allowing nutrients to be more easily absorbed. Digestive enzyme supplementation further supports this process. To improve protein absorption, choose digestive enzymes that contain protease and peptidase. Choose protein supplements as well, because some of them already contain the necessary mixture of enzymes. Extrifit proteins are included in every product.

  As you can see, the amount of protein consumed is not always a decisive factor in muscle gain. It is also important how you are able to absorb proteins, how much you can actually use from your diet. Keep this in mind as you prepare your next meal.

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Nootropics to improve brain and memory functions that you need to know | Steroids4U.eu

 Nootropics to improve brain and memory functions that you need to know

Coffee, green tea and creatine can help you feel better not only physically but also mentally. They are among the nootropics - substances to support the cognitive functions of the brain. Get to know nootropics, their way of working, but also substances that make us "think better".

What are nootropics?

The term nootropic or smart drugs is used for natural or synthetic substances with the ability to improve brain function. Behind the mysterious name lies a combination of two Greek words "noos" - translated as "mind" and "tropein" - "towards". So they are literally supplements aimed at the proper functioning of our mind. 

Nootropics are a popular category of supplements today, but their history is older than you think. Behind the introduction of this term is the Romanian chemist and psychologist Corneliu Giurgea. Dr. Giurgea put it into practice while researching piracetam, a brain stimulant. We are talking here about the period of the mid-60s and the beginning of the 70s. Today, nootropics include any substances that improve brain activity. It may be just a legend, but Cornelia Giurgea was originally originally trying to find sleeping pills. Sometimes in science, the discoverer eventually ends up somewhere else entirely. In this case with the invention of piracetam.

Nootropics include not only synthetic drugs, but also plant extracts that can improve the "ability to learn" or resistance to brain injuries. Among the nootropics we can also include coca leaves or ginkgo biloba, which our ancestors used for many years. They may not have known that these were natural nootropics. For calling substances nootropics, Dr. Guirgea several conditions. According to him, these substances should have the ability:

improve memory,

protect the brain from physical or chemical injuries,

improve behavior in negative conditions,

improve tonic cortical / subcortical control mechanisms,

demonstrate a low toxicity profile and side effects.

Today, nootropics are important types of supplements that are very popular for their effect. Attitudes of Dr. Giurgea to nootropics, as a means of improving brain function, is perfectly summed up in his quote:

"Humanity will not wait millions of years for Mother Nature to give him a better brain. Mankind will participate directly, openly and consciously in evolution. "

How do nootropics work?

Nootropics include synthetic prescription drugs, as well as various plants. These are different substances, so their effect on the brain also differs. In general, it is assumed that nootropics have a protective function of neurons against damage due to aging or toxins. In addition, they are believed to improve brain function by increasing blood flow and oxygen to the brain. The most effective nootropics include the amphetamines Ritalin and Adderall. If the word "amphetamine" evoked a drug in you, then in this case we are talking about two official drugs. Their ability is to increase dopamine levels in the brain. Dopamine is a neurotransmitter with the function of regulating energy, attention and alertness. Both medicines are used to treat ADHD (attention deficit hyperactivity disorder), a disease associated with attention deficit hyperactivity disorder.

Although the brain is a small organ, it is very complex in its activity. The human brain differs from other mammals in its advanced cortex. It represents 80% of the brain and contains up to 100 billion neurons. For some nootropics, their mechanisms of action on the brain are clear, but at the same time their final cognitive effects are not clear. Science does not yet have the answers to everything. Although research has in some cases confirmed improvements in cognitive function, scientists do not know "how nootropics do it" and only assume how it works.

We therefore present possible mechanisms of nootropic function:

Brain energy - muscles and other tissues need energy to function and the brain is no exception. Its deficiency can cause mental fatigue and so-called "brain fog". Nootropics support the brain by increasing the intake of oxygen and nutrients, or by promoting the transfer of fatty acids into cells.

Chemicals in the brain - information from neuron to neuron is transmitted by neutrotransmitters, chemicals that transmit information until a cognitive "result" occurs. These include dopamine, acetylcholine, adrenaline or, for example, GABA. Nootropics may promote receptor sensitivity, neurotransmitter synthesis, or the supply of chemical precursors.

Cerebral blood flow - in addition to supplying nutrients for the proper functioning of the brain, the extraction of neurotoxins that damage the brain is also an important component. Nootropics can promote flow by activating nitric oxide and relaxing blood vessels, or by reducing oxidative and homocysteine ​​damage to blood vessels.

Brain waves - The brain generates electrical activity and brain waves have different frequencies, which is reflected in the mental state. Some nootropics may increase certain brain waves, such as L-theanine.

Protection of neurons - free radicals also impair brain activity. Nootropics can protect the brain, for example by increasing the antioxidant capacity of the brain or by depriving brain tissue of neurotoxins.

Brain regeneration - brain activity decreases with age, but the brain is able to regenerate. Certain nootropics can promote neuroregeneration, for example, by delivering neuronal components or maintaining the flexibility of the brain cell membrane.

The most famous nootropics

In addition to general information about nootropics, we have selected a few examples for you that you may know or should know. You may not even know it, and you also consume some of them, which supports your cognitive abilities.

In general, we can divide nootropics into synthetic and natural. Synthetics include, for example, piracetam, modafinil, methylphenydate or amphetamines. They are beneficial for improving mental processes, but they can also be accompanied by side effects. Methylphenidate (Ritalin) and amphetamines (Adderall) are used to treat ADHD, but they are also associated with addiction, insomnia or hallucinations and dizziness. Modafinil (Provigil) is a stimulant to improve attention and is used, for example, in narcolepsy. It changes the levels of neurotransmitters in the brain and it is not clear what the consequences of long-term use may be. Another synthetic nootropic is piracetam, some research has shown its effect, but studies supporting its importance are unfortunately lacking. It should also be added that Ritalin, Adderall and Provigil are prescription drugs. The purpose of this article is to provide an overview, but you will definitely be more interested in freely available nootropics.

Caffeine

That's right, caffeine is one of the nootropics because it increases attention and at the same time reduces the reaction time. The caffeine contained in coffee or tea is a stimulant, which is a very decisive factor in addition to taste and other benefits. Its effects have been defined by several studies, including increased attention, alertness, cognitive performance, and mood improvement. You may not have known, but caffeine affects the activity of several neurotransmitters - GABA, dopamine, serotonin, norepinephrine, but also acetylcholine. Thanks to this ability, coffee allows the brain to function and also improve mood. The recommended daily dose of caffeine is 400 mg, which is about 4-5 cups of coffee. However, in addition to conventional caffeinated beverages, it is also available on the market in the form of tablets.

The effect of caffeine on health has been and is the subject of several studies. It has been found that caffeine can significantly reduce the reaction time in visual or audio selection tasks. An improvement was seen with the use of 32 mg to 600 mg of caffeine. In terms of mood effects, a dose of 200-250 mg can improve mood for up to 3 hours. However, the key ability of coffee is to improve attention and reduce drowsiness. Even 100 mg of caffeine can delay the onset of sleep and 300 mg improves the attention of a rested person, but also with a partial lack of sleep. Whether you prefer coffee, tea or other sources of caffeine, coffee can get you on your feet in the morning and make day-to-day responsibilities easier.

Want to know more about coffee or caffeine and its effects? Read our article - Caffeine and how to make your training more efficient.

Ginkgo biloba

You may not have known, but ginkgo is a tree, and even one of the oldest in the world. It originates in Japan, China and Korea and is a source of flavonoids and terpenoids, which are classified as antioxidants capable of protecting cells from oxidative stress. Leaf extracts are also considered beneficial for brain function. According to research, ginkgo biloba supplementation has an effect on improving mental processes and memory in the elderly. In addition, it can be beneficial for "younger ones", for example before stressful situations. Ginkgo reduces cortisol levels and high blood pressure caused by stress. Today, ginkgo is also a component of several nutritional supplements, and its research has been the subject of several studies.

The importance of ginkgo biloba in this area has been demonstrated by several studies. They are substances used in the treatment of several degenerative diseases, for example Alzheimer's disease or cerebrovascular diseases. The goal is not to target the effect of ginkgo only to the elderly, but leaf extract is popular in Europe and the United States in reducing age-related cognitive impairment. Therefore, if you are looking for a natural way to support brain activity, try ginkgo. At the same time, we may have given you a tip for a Christmas present for grandparents or grandparents.

L-theanine

Green tea is an exceptional source of caffeine, but also another interesting ingredient - L-theanine. In the previous chapter on possible mechanisms of nootropic function, we also addressed brain waves. This property is followed by the results of a 2016 study, which points to the potential ability of L-theanine to increase the level of alpha waves in the brain. If this type does not tell you anything, then it is a wave that contributes to a waking and at the same time peaceful mental state.

L-theanine is essentially a non-essential amino acid with relaxing effects, but also the ability to reduce the perception of stress and improve attention. Interestingly, it does not have a sedative effect and in combination with caffeine has the ability to improve attention and cognitive function. So green tea is not only a delicious drink, but also a natural nootropic.

Creatine

Creatine is a popular supplement and a natural part of the human body. In addition to the ability to support muscle growth, this amino acid also has an effect on the brain. According to research, creatine can improve short-term memory and the ability to think. Taking 5 g of creatine a day is safe, even with long-term consumption. If creatine is part of your supplements, you have just noticed another positive effect that is not associated with muscle growth.

Don't know the creatine and its effects yet? You will learn everything you need in the article - Everything you need to know about creativity and its forms.

Choline

Ginkgo biloba, caffeine and creatine are known to you, but you haven't heard of choline yet? This is possible because it is a relatively newly discovered nutrient that was officially recognized as a necessary nutrient only in 1998. It is one of the B vitamins, as it is similar to them, but choline is not a vitamin. You can find it in several foods, such as vegetables, nuts and eggs. Choline is beneficial for the liver because it reduces hepatic steatosis and, of course, for its effect on cognitive function. Research suggests the importance of choline in improving brain function - including memory and information processing. In addition, choline use has led to progression in the short and long term in the elderly. Although relatively new, choline is important for brain, liver, muscle and metabolism. Although its deficiency is rare, this does not mean that it is not necessary to pay attention to its adequate intake in the diet or in the form of a nutritional supplement. 

Ginseng

The name Panax ginseng may not tell you much, but ginseng is not one of the unknown plant names. Its root is part of traditional Chinese medicine, but also the subject of modern research. In addition to its effects on the brain, it is a potential antioxidant, improves the functioning of immunity, increases energy levels and also has an effect on erectile dysfunction. There are 2 types of ginseng - American (Panax quinquefolius) and Asian (Panax ginseng). The effect of "Asian" ginseng in the field of mental functions has been the subject of several researches and is important for improving mental performance, peace of mind or mood. Intake of 200 - 400 mg reduces brain fatigue and improves performance in mathematical procedures in the mind. The disadvantage of ginseng is its interaction with other drugs, so it is not harmful to consult its use with a doctor. In addition, the body is able to build tolerance to ginseng, so its long-term use could reduce these effects.

Nootropics include more than 6 examples that we have presented in the chapter. Finally, we have prepared for you a list with a short description of other no less interesting nootropics:

Guarana - this is one of the natural sources of caffeine and compared to coffee, you will find 2x more caffeine in guarana seeds than in coffee beans. The caffeine contained in guarana is called guarana and, according to research, guarana improves working memory, decision-making ability, but also the performance of tasks.

5-HTP - is an amino acid and a by-product of another amino acid - tryptophan. In the body, it is converted to serotonin, which improves mood, sleep and appetite. You can also find it in the form of a nutritional supplement, because it is made from the seeds of the Griffonia Simplicifolia plant.

Curcumin - is a component of turmeric, which is a popular spice especially in India. However, curcumin is also a brain tonic and antioxidant with the ability to promote concentration and memory. In addition, it increases the levels of dopamine and serotonin, and has the effect of improving mood, energy or the ability to solve problems.

Acetyl L-Carnitine - is one of the forms of carnitine, this amino acid is important for the formation of acetylcholine - a neurotransmitter needed for memory and learning. It also supports brain processes, attention, creativity, short-term and long-term memory, but also verbal fluency. Among other things, acetyl L-Carnitine is also an antioxidant that protects the brain.

Ashwagandha - Probably due to the reduction of cortisol levels, ashwagandha manages to alleviate feelings of anxiety and stress. It is part of Ayurvedic medicine and has the ability to protect against inflammation in the brain.

Rhodiola rosea - this is a plant with adaptogenic properties and a potential effect on creativity, anxiety, mood or short-term memory. Rhodiola Rosea was once known mainly in the Scandinavian countries and Russia. The results of the research suggest the importance of rhodiol for the improvement of brain functions and also the reduction of fatigue.

Resveratrol - is considered effective in preventing the deterioration of the hippocampus, which is associated with memory in the brain. You can find this antioxidant in the skins of red and purple fruits, such as grapes and raspberries. Further research is needed to fully validate the effects of resveratrol, but findings to date suggest improved brain function and memory.

GABA - the full name gamma-amino butyric acid is found naturally in the body and is produced in the brain. It is a neurotransmitter with the ability to reduce the activity of neurons in the brain and CNS, resulting in less stress, peace and a more balanced mood. GABA is marketed as a separate supplement, but can be found in green or black tea. In addition, you can influence its activity by using American ginseng or L-arginine.

Nootropics and athletes

Endurance sports are not just about physical training, and a "strong" mind is an imaginary tool for pushing personal limits. It requires concentration, mental energy and motivation. Nootropics are a suitable choice to support results and cognitive functions. Beneficial nootropics include, for example, Rhodiola rosea, L-theanine, N-acetyl L-tyrosine and phosphatidylserine. If you do sports and need to support your performance, try some of the nootropics to improve your concentration, mood and your results at the same time.

Nootropics and gamers

Computer games (including console games) require concentration, attention, strategy, and many other cognitive functions. Gamers often spend hours with the drivers and improve their skills. Nootropics can be a useful aid to improve players' performance, as some of them support the mentioned cognitive functions. Are you a gamer and would you like to take your "skills" to the next level? L-theanine, Rhodiola rosea, Bacopa Monnieri or L-acetyl L-tyrosine can help you with this. Whether you are a professional player or just play in your free time, nootropics are useful nutritional supplements for even better performance.

Nootropics are natural or synthetic substances with a positive effect on cognitive functions. Whether consciously or unconsciously, by consuming them, you support your thinking or memory. These include coffee, green tea or ginkgo biloba.

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