Is it healthy to eat the same foods all the time? | Steroids4U.eu

 Is it healthy to eat the same foods all the time?

Most of us probably don't want to stand in the kitchen every day and cook and cook. But is it healthy to eat the same foods every day? Read on to find out more.

Nutrition is still a topical issue, and when you read different articles, each will provide you with different and, for the most part, conflicting information. Even many qualified professionals give their clients meal plans with the same daily menu, which is repeated over and over again, but is it really the right thing to do?

To determine how "healthy" it is to eat the same foods every day, consider the implications for our physical and mental health by looking at some of the advantages and disadvantages of consuming the same foods on a daily basis.

BENEFITS OF EQUAL DIET

1. NUTRITIONAL APPROPRIATION

If you plan everything you eat in advance, then you can make sure you have enough nutrients. Although it is easy to monitor calories and macronutrients, tracking all vitamins and minerals every day can be very tiring. If you are planning a daily menu that covers all your nutritional needs, then sticking to such a diet is an easy way to receive and monitor the nutrition you need.

2. COMFORT

Eating the same foods every day is convenient! You can prepare food for several days or even for a whole week in a short time and there is no need to prepare anything more. So you will save a lot of time that you would otherwise spend planning and preparing new meals.

3. COMPLIANCE

By eating the same foods all the time, it makes it easier for you to stick to your diet. You don't have to worry about social events that could interfere with your diet, because you know that you are sticking to your eating plan, so you should not be tempted by forbidden foods. Although temptation still exists, once you know your daily menu, it is much easier to resist these temptations. You can also take this as your predictable part of your daily routine, such as brushing your teeth or showering, because you don't have to make decisions about which foods to eat if you get hungry.

4. WEAK FOOD CHOICE

Poor food choices can help you stick to your diet. It has been shown that the more varied your diet, the higher your calorie intake. This phenomenon is called the "buffet effect" because it describes the fact that we tend to eat more when we have food with a large amount of food.

5. DIGESTION

Eating the same foods every day can be good for your digestion. When you know which foods are doing you good and which make you feel heavier, you will compile a diet that will not cause you any problems and you do not have to worry about food intolerance or other negative reactions to food.

6. CONTROL

Eating the same foods every day allows you to have complete or almost complete control over your diet. If you are trying to achieve a specific weight or physical goal, then this level of control will allow you to maintain a constant number of variables that might otherwise interfere with the process, such as sodium content.

DISADVANTAGES OF EQUAL DIET

1. WEAK FOOD CHOICE

Although poor selection can help fight overeating, but it is probably the only advantage. Generally speaking, a varied diet is a balanced diet, which means it will supply you with all the necessary nutrients you need for your health. A varied diet has been associated with a lower likelihood of developing metabolic syndrome, hypertension and abdominal obesity, and a varied healthy diet has also been shown to lead to greater weight loss.

2. NUTRITIONAL INSUFFICIENCY

The more you limit yourself to food and calories, the more dangerous your diet is. If you eat a lot of calories and foods defined as healthy foods, such as protein, whole grains, fruits, vegetables, low-fat dairy products, you will be much better off than someone who consumes fewer calories, but from a diet that does not meet all nutritional parameters.

3. SENSITIVITY

Eating the same foods every day puts you at greater risk of nutrient deficiencies and also makes you more sensitive to other potential problems, such as food contamination. If you eat fish with high levels of mercury, or use cadmium-contaminated cocoa powder daily, you are more likely to suffer from some adverse consequences than people who have a richer choice of foods and therefore eat these contaminated foods less often.

4. LOW MICROBION DIVERSITY

Consuming a variety of healthy foods can help grow a diverse microbiome. There is a lot of research around the microbiome because there are many factors that can affect the intestinal microflora and thus the diversity of abundant numbers and species of microorganisms. Based on this, we know that a varied diet can help maintain a healthy gut.

5. BORED

While eating the same foods can be comfortable and also easy to maintain, it can also be boring. Dining is a comprehensive experience. It is a sensory experience, with a pleasant or unpleasant taste, smell and texture, and it can also be a social event through which we can create lasting memories with the people we care about.

At first glance, some of these advantages and disadvantages do not seem to be directly related to health. However, if we take into account the impact of each of the pros and cons, we can see how the results are related to physical and mental health.

For example, a diet that is comfortable and easy to follow can have a positive effect on your mental health and not on the source of stress. Eating the same foods every day can relieve some of the stress of the diet, but again, that doesn't mean it's an overall healthy option. There are many supporters who eat the same foods every day, but there are also disadvantages to consider. So it is up to each of us what suits us best.

Generally speaking, the same diet every day is not very healthy. However, if you manage to observe a certain variety of diet and receive adequate nutrients without feeling bored or stressed, then the same diet may not be so unsuitable for you.

Another option is to set up a flexible menu that allows some adjustments. See an example:

Breakfast: Eggs or tofu, cereals or starch vegetables, fruits or fibrous vegetables, nuts or seeds

Tenth: Protein bar or cocktail

Lunch: Meat or legumes, oil or avocado, cereals or starch vegetables, vegetables

Olovrant: Fruit or vegetables, nuts or nut butter, yoghurt or curd

Dinner: Meat or legumes, cereals or starch vegetables, oil or nuts

Conclusion

By alternating foods you can ensure that you get an adequate intake of nutrients. For example, if you had little iron today, but your average for a week or month is fine, then there is no cause for concern. However, if you have taken in little iron today and eat the same thing every day, then you could experience the side effects of insufficient iron intake.

If you decide to eat the same foods every day, it is important to keep in mind that you will consume the same nutrients every day. Even if those foods are limited in calories, for example, it can be difficult to get all the nutrients your body needs. In these cases, it may be useful or even necessary for you to supplement the necessary nutrients in the form of nutritional supplements.

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4 proven ways to strengthen your immune system | Steroids4U.eu

 4 proven ways to strengthen your immune system

Reduce the risk of flu or cold by strengthening your immune system to ensure long-term health.

Although most people are aware of their immune system only when they are struggling with a cold, it is an essential part of our daily lives and means much more than just protection against infection.

For fitness enthusiasts and bodybuilders, the immune system plays a key role in cell repair and, most importantly, helps us keep our bodies free of disease and harmful microbes when we train, which is a time when your immune system is temporarily weakened, making you more susceptible to disease. .

The immune system consists of several cell types and biological systems that protect against various diseases and disorders. It acts as your body's natural defense system against pathogens, which can be anything from viruses to worms that attack your body's tissues and cells. Therefore, it is important that your immune system works optimally to make sure that you can train harder and at the same time be free of various diseases. In this article, we detail four scientifically proven ways to strengthen the immune system.

1. Consume foods rich in antioxidants

Almost everyone is familiar with the link between vitamin C and the common cold or flu. The reason why vitamin C can be beneficial is that it is an antioxidant, which means that it plays a key role in your body's immune and defense system.

Although antioxidants regulate the immune system, they can be beneficial but also harmful, depending on the circumstances or requirements of the body. Antioxidants are obtained from a variety of food sources, including:

Berries such as cherries and blueberries

Dark chocolate

Pecans

Artichokes

Coffee

Beans

Green tea

Apples

Vegetables such as tomatoes and green leafy vegetables

Fatty fish

Antioxidants play an important role every day in reducing cell death, which in the long run helps us live longer, alleviates the signs of aging and fights diseases such as cancer.

For bodybuilders, or anyone who undergoes training, antioxidants play a crucial role in cell repair, reducing muscle damage and generally helping to grow after training. However, a warning! Antioxidants are a double-edged sword in terms of muscle growth, and when consumed excessively can inhibit anabolism.

2. Consume garlic on a regular basis

Other superfoods, such as garlic, provide a ton of beneficial effects for your body and your health. Garlic has been used for centuries to fight disease. The bioactive compound in garlic - allicin - has antibacterial properties that can potentially prevent disease, and there is evidence that it promotes cell death in some cancers. Although this does not directly modulate the immune system, allicin is also known for its anti-inflammatory properties, which affect the immune system.

Recent research has also suggested that allicin reacts with sulfur-based compounds that fight disease and support your white blood cells - a key defense system.

In one study, they gave 46 participants a garlic supplement during the winter and monitored them for three months. Individuals taking the garlic supplement found that 40% fewer diseases were reported. Interestingly, those participants who caught a cold or got the flu said they recovered 70% faster than those who did not take any supplement.

You can easily add garlic to most meals, but it is also easy to get as a supplement, such as garlic tablets at a dose of about 1,000 mg per day.

3. Improve your gut health

The gut can quickly become the focus of attention, due to the risk of disease, weight loss and muscle growth. Research continues to show how gut health affects metabolism and fat storage, along with protein synthesis in muscles - adding muscle, influencing athletic performance and affecting many other aspects of health and disease.

If you work hard to improve and repair your bowel, it will be easier for you to achieve better condition, figure and health. For your immune system and disease, approximately two-thirds of all your body's immune cells are located in the walls of your intestines. Your gut also plays an important role in the metabolism of body toxins and acts as a natural detoxification system for the body. There are many ways to improve bowel health. If you do, you will have a better chance of staying healthy and avoiding illness, losing weight more easily and gaining muscle.

SIMPLE RULES FOR A BALANCED DIET AND A HEALTHY LIFESTYLE

Eat more vegetables and fiber, especially starch-resistant fiber, a special type of fiber with many health benefits can improve the health of your intestines and intestinal microflora.

Reduce stress and excessive cortisol by meditating, sleeping more and reducing your intake of processed foods before (if possible) before introducing supplements like phosphatidylserine into your diet

Reduce exposure to environmental carcinogens and toxins by choosing BPA-free products, natural cosmetics and beauty products.

Exercise on a regular basis

Reduce the inflammation that increases unhealthy bacteria in your gut

Take prebiotics and probiotics to increase healthy bacteria in your gut

4. Add these add-ons

In order to improve the immune system, the addition of several other supplements is a great choice, which provides many other benefits.

Here are some scientifically based supplements:

Vitamin D: One of the latest superfoods, vitamin D is a super vitamin that works more like a hormone that is able to increase testosterone and other anabolic hormones while helping to strengthen the immune system, insulin sensitivity and the ability to break down fats.

Glutamine: When we train, about 70-90% of our body's glutamine stores are depleted. It plays an important role in regeneration, along with feeding your gut and supporting your immune system.

Vitamin C: A well-known vitamin for suppressing the common cold and flu. Contrary to popular belief, it's not as strong as garlic, however, it can help you recover faster when you're exhausted or sick.

Zinc: A vital mineral with more than 200 chemical reactions in the body, zinc can help you increase testosterone levels and support the immune system.

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Pea protein, its benefits, but also negatives | Steroids4U.eu

 Pea protein, its benefits, but also negatives

Pea protein is a supplement obtained by extracting proteins from yellow peas. It is usually used to increase the protein content of smoothie drinks and cocktails and is suitable for almost any diet, as it is naturally vegan and hypoallergenic.

Pea protein is a high quality protein and a great source of iron. It can help build muscle mass, lose weight and heart health. This article evaluates the nutritional value, health benefits, and possible side effects of pea protein

Nutritional benefits

The pea protein or pea protein isolate is produced by isolating a protein from ground yellow peas to form a beige powder.

Nutritional values ​​may vary between brands, but on average 20 grams of pea protein contain:

Calories: 80

Protein: 15 grams

Carbohydrates: 1 gram

Fiber: 1 gram

Total fat: 1.5 grams

Sodium: 230 mg

Iron: 5 mg

Pea proteins offer a number of nutritional benefits:

1. High quality source of protein

Pea protein contains all the essential amino acids that our body cannot make and that it must obtain from food. However, it contains relatively little methionine.

You can compensate for this by combining other foods rich in methionine, such as eggs, fish, poultry, beef, pork or brown rice.

Pea protein is also a great source of branched-chain amino acids, especially arginine - which promotes healthy blood flow and heart and leucine, isoleucine and valine (BCAA) health - which promote muscle growth.

Research also shows that pea protein is one of the most easily digested plant proteins, just behind soy protein and chickpeas.

2. Rich on iron

Pea protein is also rich in iron. Most products contain about 5-7.5 mg of iron per dose, which is approximately 28-42% of the recommended daily allowance (ODD) for premenopausal women and 62-94% of ODD for men and postmenopausal women. However, the iron found in plant foods is less absorbable than that of animal products. However, this can be improved by consuming pea protein with vitamin C or foods rich in vitamin C, such as citrus, which increases iron absorption by up to 67%.

If women's iron intake is deficient, including pea protein in the diet could be a great way to increase this nutrient intake.

3. Works with various special diets

Pea protein is naturally vegan, gluten-free, non-dairy and does not contain any of the eight largest food allergens - peanuts, tree nuts, eggs, fish, shellfish, cow's milk, wheat and soy. As a result, it works perfectly with almost any diet. Pea protein also mixes well with water and has a less coarse or chalky texture than other vegetable protein powders such as hemp. Although pea protein works very well for most people, anyone with an allergy, sensitivity or intolerance to peas should avoid it.

Summary: Pea protein is a high quality protein rich in iron, arginine and branched chain amino acids. It is very well digested and absorbed. It can be used in various types of diets.

Health benefits

Pea protein is not only beneficial for you in terms of nutrition, but is also great for your health. Here are some of its main benefits.

1. Builds muscle mass

Studies show that pea protein can help build muscle when paired with resistance training.

In one 12-week study, men who gained weight and consumed 50 grams of pea protein a day gained the same amount of muscle as those who took whey protein. This suggests that pea protein is as effective at building muscle as more common milk-based proteins. However, adding protein to your diet without exercise is unlikely to have any effect on your muscles, it must be associated with quality training.

2. You will feel fuller, more satiated

Research has shown that proteins help people feel fuller for longer than carbohydrates or fats. This means that high protein diets can reduce overall calorie intake and lead to gradual weight loss over time.

Pea protein offers an easy way to add protein to your diet and reap its benefits. One study found that 20 grams of pea protein taken 30 minutes before eating pizza reduced the average number of calories consumed by about 12%.

Further research has found that pea protein is as effective in promoting fullness as milk-based proteins such as casein or whey. Pea protein is a good choice if you want to increase your protein intake and also increase the feeling of satiety after meals.

3. It is good for your health

Animal studies have shown that pea protein can reduce some of the risk factors for cardiovascular disease, such as high cholesterol and high blood pressure.

Pea protein hydrolyzate - a partially digested protein that contains smaller protein particles (peptides) has been shown to significantly reduce blood pressure levels in rats after three weeks. A similar three-week study in humans found that 3 grams of pea hydrolyzate a day reduced systolic blood pressure by 6 points.

However, ordinary protein powder that has not been partially digested does not appear to have the same effect.

Animal studies have so far found that pea protein can reduce cholesterol levels. It is thought to work by increasing the intake of cholesterol in the cells and reducing the production of fat in the body. Although these results are promising, further studies are needed to determine whether pea protein can lower cholesterol levels in humans.

Summary:

Pea protein has a number of health benefits, including support for muscle growth, increased fullness and support for heart health.

Potential side effects

Pea protein is generally well tolerated and has very few side effects. Because it is made by isolating protein from peas, it has a relatively low fiber content and does not tend to cause flatulence or bloating in some people, as is the case with whole peas.

Pea protein can have a relatively high sodium content. Therefore, people on a diet restricted to sodium should monitor their intake.

Summary:

Pea protein powder is generally well tolerated, with only a few side effects. However, it may contain relatively high amounts of sodium.

Dosage

Pea protein is a good way to increase protein intake. It can be especially useful for people who are trying to increase their muscle mass.

Research shows that consuming 1.6 grams of protein per kilogram of body weight per day is the most effective dose for building muscle.

Most people who use pea protein add it to smoothies or water and have it as a training drink.

Other creative uses include:

Mixing into oatmeal, wheat porridge or brown rice cereals

Added to baking, for example to muffins, brownies or waffles

Mixing into vegetable milk to create a more complete source of protein

Mix into smoothies and freeze inside the popsicles

For maximum muscle building effects, pea protein is best consumed within two hours of exercise.

Summary:

You can add pea protein to foods and drinks to increase your protein intake. To support muscle mass, drink your protein shaker within two hours of exercise.

Pea protein is a high quality, easily digestible source of protein made from yellow peas. It is rich in iron, arginine and branched chain amino acids and offers benefits such as supported muscle growth, feelings of fullness and heart health.

It works with most diets and is naturally vegan, gluten free, milk free and hypoallergenic. Pea protein is a great choice if you want to add more protein to your diet.

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Spirulina and its health benefits | Steroids4U.eu

 Spirulina and its health benefits

Spirulina is one of the most popular supplements in the world. It is full of various nutrients and antioxidants that can contribute to a healthy body and brain. We bring you 10 research-based health benefits of spirulina.

1. Spirulina has an extremely high content of nutrients

Spirulina is an organism that grows in fresh but also in salt water. It is a type of cyanobacteria, which is actually a family of single-celled microbes, often referred to as blue-green algae. Like plants, cyanobacteria can produce energy from sunlight through a process called photosynthesis.

Spirulina was consumed by the ancient Aztecs, but became popular again when NASA announced that it could be grown in space for Austronauts. The standard daily dose of spirulina is 1-3 grams.

This small algae is full of nutrients. One tablespoon (7 grams) of dried spirulina powder contains on average:

Protein: 4 grams

Vitamin B1 (thiamine): 11% ODD (Recommended Daily Allowance)

Vitamin B2 (riboflavin): 15% ODD

Vitamin B3 (niacin): 4% ODD

Copper: 21% ODD

Iron: 11% ODD

It also contains a decent amount of magnesium, potassium and manganese and small amounts of almost every other nutrient you need.

In addition, the same amount contains only 20 calories and 1.7 grams of digestible carbohydrates. Spirulina may be the most nutritious food on the planet. A tablespoon (7 grams) of spirulina provides a small amount of fat - about 1 gram, including omega-6 and omega-3 fatty acids in a ratio of about 1.5: 1.0.

The quality of the proteins in spirulina is considered to be excellent, comparable to eggs. It provides us with all the essential amino acids we need.

It is also often claimed that spirulina contains vitamin B12, which is not a correct statement. It contains pseudovitamine B12, which has not been shown to be effective in humans.

Summary: Spirulina is a type of blue-green alga that grows in both fresh and salt water. It is one of the most nutritionally rich foods on Earth.

2. It has strong antioxidant and anti-inflammatory effects

Oxidative damage can disrupt the structure of your DNA and cells. This damage can lead to chronic inflammation, which contributes to cancer and other diseases. Spirulina is a fantastic source of antioxidants that can protect against oxidative damage.

Its main active ingredient is called phycocyanin. This antioxidant also gives spriruline a unique blue-green color. Phycocyanin can fight free radicals and inhibit the production of inflammatory initiating molecules, providing impressive antioxidant and anti-inflammatory effects.

Summary: Phycocyanin is the main active ingredient in spirulina. It has strong antioxidant and anti-inflammatory properties.

3. It can lower levels of triglycerides and bad LDL cholesterol

Heart disease is the leading cause of death in the world. Many risk factors are associated with an increased risk of heart disease. Spirulina has been shown to positively affect many of these factors. For example, it can lower total LDL cholesterol (called bad cholesterol) and triglycerides, while increasing HDL cholesterol (called good cholesterol).

In a study of 25 people with type 2 diabetes, 2 grams of spirulina a day significantly improved their levels.

Another study in people with high cholesterol found that 1 gram of spirulina a day reduced triglycerides by 16.3% and so-called bad LDL cholesterol by 10.1%.

Summary: Studies show that spirulina can lower triglyceride levels and so-called bad cholesterol and at the same time can increase the so-called good HDL cholesterol.

4. Protects LDL (bad cholesterol) from oxidation

Fat structures in your body are prone to oxidative damage, known as lipid peroxidation, a key factor in many serious diseases.

For example, one of the key steps in the development of heart disease is the oxidation of bad LDL cholesterol. Interestingly, the antioxidants in spiruline appear to be particularly effective in reducing lipid peroxidation in both humans and animals.

 In a study of 37 people with type 2 diabetes, 8 grams of spirulina significantly reduced the indicators of oxidative damage. It also increased the levels of antioxidant enzymes in the blood.

Summary: The fat structures in your body oxidize, leading to the progression of many diseases. However, antioxidants in spirulina can prevent this.

5. Spirulina may have anti-cancer effects

Some evidence suggests that spirulina has anticancer properties. Animal research suggests that it may reduce the incidence of cancer and the size of the tumor.

The effects of spirulina on oral cancer or oral cancer have been well studied. One study looked at 87 people in India with precancerous lesions in their mouth called oral submucosal fibrosis (OSMF). Among those who took 1 gram of spirulina daily for one year, 45% experienced disappearance of lesions, compared with only 7% in the control group. When these people stopped taking spirulina, almost half of them developed lesions again the following year.

In another study of 40 individuals with OSMF lesions, 1 gram of spirulina a day led to a greater improvement in the symptoms of OSMF than with Pentoxyfilline.

Summary: Spirulina can have anti-cancer effects and appears to be very effective, especially against a type of precancerous lesions in the mouth called OSMF.

6. It can lower blood pressure

High blood pressure is a major trigger for many serious diseases, including heart attack, stroke, and chronic kidney disease.

While 1 gram of spirulina is not effective, a dose of 4.5 grams per day has been shown to lower blood pressure in individuals with normal levels. This reduction is thought to be due to the production of nitric oxide, a signaling molecule that helps your blood vessels relax and dilate.

Summary: Higher doses of spirulina can lead to lower blood pressure levels, which is a major risk factor for many diseases.

7. Improves the symptoms of allergic rhinitis

Allergic rhinitis is characterized by inflammation in your nasal passages. It is triggered by environmental allergens such as pollen, animal fur or even dust.

Spirulina is a popular alternative treatment for the symptoms of allergic rhinitis and there is evidence that it can be really effective.

In one study involving 127 people with allergic rhinitis, 2 grams a day dramatically relieved symptoms such as runny nose, sneezing, stuffy nose and itching.

Summary: For allergic rhinitis, spirulina supplement is very effective as it reduces various symptoms.

8. It can be effective against anemia

There are many different types of anemia. The most common of these is characterized by a decrease in hemoglobin or black blood cells in your blood. Anemia is relatively common in older adults, leading to long-term feelings of weakness and fatigue.

In a study of 40 elderly people with a history of anemia, spirulina supplements increased the hemoglobin in the red blood cells of these people and improved their immune function.

Keep in mind that this is just one study. Further research is needed before any recommendation can be made.

Summary: One study confirms that spirulina can reduce anemia in older adults, but further research is needed.

9. It can improve muscle strength and performance

Exercise-induced oxidative damage is a major contributor to muscle fatigue. Some plant foods have anti-oxidant properties that can help athletes and physically active individuals minimize this damage.

Spirulina appears to be very beneficial, as some studies show improvements in muscle strength and endurance. In two studies, spirulina increased endurance, significantly increasing the time it took people to get tired.

Summary: Spirulina can provide multiple benefits in terms of exercise, including increased endurance and increased muscle strength.

10. It can help control blood sugar levels

Animal studies have linked spirulina to markedly low blood sugar. In some cases, it has even surpassed popular diabetes drugs, including Metformin.

There is also evidence that spirulina may also be effective in humans. In a two-month study of 25 people with type 2 diabetes, 2 grams of spirulina a day led to an impressive reduction in blood sugar levels. HbA1c, the value for long-term blood sugar levels decreased from 9% to 8%, which is quite solid. Studies estimate that a 1% reduction in this marker may reduce the risk of diabetes-related death by 21%. However, this study was small and short, so further studies are needed.

Summary: Some evidence suggests that spirulina may be beneficial for people with type 2 diabetes as it significantly lowers fasting blood sugar levels.

 

Overall summary

Spirulina is a type of cyanobacteria, often referred to as blue-green algae, and is incredibly healthy. It can improve your blood lipid levels, suppress oxidation, lower blood pressure and lower your blood sugar.

Although more studies are needed, spirulina is one of the few SUPERFOODs that really deserves its title.

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Muscle building for vegetarians | Steroids4U.eu

 Muscle building for vegetarians

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

Essential amino acids are the basis

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

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

Complex and full-value proteins

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

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

FOOD COMBINATION FOR SUFFICIENT ESSENTIAL AMINO ACIDS

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

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

The best protein for vegetarians

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

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

RICE PROTEIN - RICE PROTEIN

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

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

Advantages:

high protein content 80%

excellent digestibility

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

alkaline effect

good taste

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

good price

high glutamine content

HEMP PROTEIN - HEMP PROTEIN

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

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

Advantages:

excellent digestibility (up to 90%)

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

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

representation of all amino acids "complete protein"

does not contain THC - has no psychotropic effects

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

suitable for vegans and vegetarians

without the use of chemicals

Disadvantages:

worse taste

lower protein content 50%

PEACH PROTEIN

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

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

Vegetarians and iron, zinc and vitamin B12 deficiency

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

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

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

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

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

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

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Vitamin D can improve the strength of your muscles | Steroids4U.eu

 Vitamin D can improve the strength of your muscles

Vitamin D has a huge number of health benefits, from maintaining the health of our bones and teeth, to even potential protection against diseases such as diabetes and certain types of cancer. A new study shows that vitamin D can also improve muscle strength.

Vitamin D is key to developing and maintaining healthy bones. It also has many positive effects on the immune system, endocrine glands and cardiovascular system.

Some research studies have linked vitamin D deficiency to a high risk of rectal and breast cancer, while others have found a correlation between vitamin D levels and the risk of autoimmune diseases such as type 1 diabetes and multiple sclerosis.

A new study - conducted by researchers at the University of Birmingham in the United Kingdom - examined the effect of vitamin D levels on muscle strength. These findings were published in the journal PLOS One.

Analysis of the effect of vitamin D on muscle mass

Using innovative technology, researchers have been able to study both active and inactive vitamin D levels, along with their effect on muscle strength.

Vitamin D - whether in the form of D2 or D3 - is itself biologically inactive until it is activated by two enzymatic reactions: one in the liver and the other in the kidneys.

Dr. Zaki Hassan-Smith of the University of Birmingham explains the innovations of the research process in a recent study:

"Previous studies have tested inactive forms of vitamin D in the bloodstream to measure vitamin D deficiency. Here, we have been able to develop a new method to determine the numerous forms of vitamin D, in addition to extensive testing of body composition, muscle function and muscle gene expression."

The team examined vitamin D levels in 116 healthy participants aged between 20 and 74 years. They also measured the participants' body fat and net muscle mass - a measure of muscle mass obtained by subtracting the weight of body fat from the total body weight.

Nutritional supplement - vitamin D can increase muscle function

The researchers found that women who had a healthy composition and low body fat levels were less prone to high levels of inactive vitamin D - a common indicator of vitamin D deficiency.

Conversely, women with higher body fat tend to have less inactive vitamin D. While this suggests a relationship between vitamin D and body composition, the active form of vitamin D does not correlate with body fat. Instead, vitamin D levels are associated with pure matter.

People who had higher levels of lean mass and muscle mass also had higher levels of active vitamin D. This suggests that active vitamin D may help optimize muscle strength.

Dr. Hassan-Smith explains findings that reflect previous studies that suggest a link between muscle mass deficiency and low vitamin D levels:

“Looking at the numerous forms in the same study, we can say that it is a more complex relationship than we previously thought. It may be that body fat is associated with elevated levels of inactive vitamin D, but pure matter is key to elevated levels of active vitamin D. It is essential to understand the overall picture and uncertain mechanisms so that we can learn how to take vitamin D supplementation in order to increase muscle strength. "

The researchers also noted that some of the beneficial connections have not been identified in men and that future multi-stage studies are needed to confirm whether the differences observed are purely biological. Researchers plan to work with foreign colleagues in order to study the mechanism in laboratory studies and clinical trials.

"We have a good understanding of how vitamin D helps maintain strong bones, but we still need to learn more about how it works in muscles." Hassan-Smith explains: "When you look at the significant challenges facing healthcare providers around the world, such as obesity and the aging population, you can see how great the interest in optimal muscle function is."

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What to avoid after exercise? | Steroids4U.eu

 What to avoid after exercise?

After exercise, your body needs protein for the regeneration process to run efficiently. If you lie down after training and do not supply the body with the necessary nutrients, the process of regenerating muscle mass may be disrupted and you may lose muscle mass.

Nothing will put you on your feet more after a demanding workout than a supply of protein. You may also rely on an honest rest on the sofa. Please read on before you make yourself too comfortable. If you've been through a hard workout, you know that consuming protein is needed to get essential amino acids (EAAs), especially leucine, to restore and grow muscle. In a recent study, Dutch researchers found out what can reduce the amount of EAA needed for muscle tissue in the "anabolic window" after training. At the beginning of the study, the researchers considered other factors that may reduce the absorption of EAA. Protein forms play a major role e.g. fast digestible whey gets more EAA into the muscles than slower casein digestion. Absorption also depends on when the food is consumed, how much you consume, how much your food contains EAA, how the food is composed, how it is prepared and how it is eaten. All of these factors can affect the absorption of EAA. The aim of the study was to find out if something as simple as body position could affect this process. The researchers tested eight healthy men who abstained from alcohol and strenuous physical activity for two days before each test and fasted the evening before the test. The next day, their blood was taken and everyone was given a protein drink. After eating, four men remained seated while the other four lay in bed. All participants were bled every 15 minutes for the next 4 hours. This test was repeated once a day for 14 days. At the end of the study, the researchers concluded that men who were in a supine position had significantly lower concentrations of EAA in their blood than participants in upright positions. This is important for those who prefer strength training, because after training in the so-called. "Anabolic window" when muscle repair and growth occurs, it is important how much the person in question has received the right nutrients. As to why this is the case, researchers have pointed to published computer modeling studies that have shown how difficult it is for the stomach contents to continue to move through the digestive tract while lying down.

It is unreasonable to think that after a hard workout, you do your body a favor by lying down and drinking your protein shake while your body relaxes and absorbs all that goodness. Therefore, resist this temptation at least until your anabolic window closes.

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