What food before morning workout | Steroids4U.eu

 What food before morning workout

The quality of your morning workout also depends on what you eat before you arrive at the gym. Should it be cereals, bowl of oatmeal or eggs? And what about easily with Smoothie? Or it is better to eat anything at all?

Control of portions and the macrozivin ratio are difficult and thus the morning part of the day can be treacherous. If you eat too much you can have digestive difficulties. If you eat little result can be bounced on trending performance.

Protein will protect your muscle mass

If you run out of the door in the morning without bite into something, you're training fasting. It is a manifest opportunity to protect the rare muscle from considerable defect.

Approximately three hours after protein-rich food, your body returns to minus protein. So after eight hours of sleep, your body is very prone to catabolism. Prevent this negative state is simple: Consume protein before training. Amino acids (for which proteins are divided) directly encourage muscle building and also help to regenerate them.

What proteins are they suitable before morning training?

Any low-fat protein source is a great option. For example: egg whites, chicken breast and various poor meat. However, you can prefer faster digestible proteins as BCAA or whey protein accessories to minimize the risk of stomach difficulties.

Leucin protects and builds muscle mass

Regardless of protein source, consume at least enough protein to provide their body 2-3 grams of amino acids leucine, which is a key amino acid responsible for encouraging muscle building. This quantity is recommended as a limited value for leucine and may vary depending on the age.

Carbohydrates are your primary energy source

Carbohydrates are your primary energy source, so it makes sense when you put on your way to the gym some oat flakes or banana. Or not?

Your muscles and the brain are relying on glucose as a fuel fuel (they cleave carbohydrates). Carbohydrates that are not immediately used as a source of energy are stored in the liver or in the muscle in the form of a glycogen. Later, when energy needs are high, for example, glycogen is used as an energy source during exercise.

Overnight, the supply of glycogen in the liver is partially exhausted, as the brain and the central nervous system needs energy to perform basic functions during the night. Wake up and go right now, without carbohydrate income can be quite problematic because the glycogen in the liver is also the first source of energy during low intensity training.

The start of training with a partially exhausted glycogen can lead to very early fatigue and lousy training. However, if you eat too much, or you will consume a bad type of carbohydrates, it can slow you and sabotage your performance.

What food before morning workout and how much?

Assuming you are in time emergency, you will not be too time to spend enough food and thus prevent stomach difficulties. This is true especially when you choose high fiber portions such as oatmeal or wholegrain bread. To maximize energy availability and minimize stomach difficulty Choose quickly digested low fiber carbohydrates.

Rice cakes, pretzels, dried fruits and bananas are all excellent option. You can also mix your whey protein or BCAA amino acids with sports beverages or glucose. Start sipping a drink along your way to the fitness center and continue during training.

There is no such as "unique size" such as clothing for serving carbohydrates. You may have a iron stomach and you know tolerate a cup of oatmeal. And perhaps half banana is all you can handle. Try different quantities and different kinds of meals. Observe how you feel and what is your performance during workout. After time you will find it right for you to maximize energy during workout.

Fats for later

Fat slows digestion. Since you are probably pushing time, high fat dishes for you are not good at all. Smaller quantities will not hurt you, but by selecting a high fat or peanut butter, can be in your disposure.

However, there is a fast energy source that will give you the amount of energy. It's mct fat. It is important to not play with a dose, but will ensure you quick energy even though it is fat.

Morning preterm combinations.

Let's finish all this with combinations that reflect the principles we just explained. Those should leave your body ready for excellent performance this early morning.

Rice bread and icing from whey protein: 

Mix 1 whey protein meter with a bit of water and stir until the frosting is preventable. Flight down the top of a few rice breads.

Wrap with poor meat: Place 6-8 pieces of your favorite poor meat (chicken breasts, turkey breasts, ham, roasted beef) on top of low fiber tortilla.

Breakfast Sandwich: Quickly mix a pair of egg whites, keep a few bacon pieces and throw it on top of the plain mini bun.

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Why women should take creatine | Steroids4U.eu

 Why women should take creatine

Creatine is one of the most sought after supplements. Studies over and over again show that creatine can increase strength, increase lean muscle mass and improve exercise performance, regardless of gender. Creatine has something to offer almost everyone.

For the most part, thanks to the misinformed media, many women still believe that creatine is a male-only supplement. To make matters worse, companies selling nutritional supplements commonly omit creatine from their supplements for women, which further strengthens the gender gap. It can be said that this is an anti-creatine absurdity.

Even with hundreds of published studies praising him, many women who train regularly do not use creatine. I have recommended this supplement several times, but I still listen to the same excuses.

3 myths of creatine use:

1. From creatine I will be powerful

Many women, but also men, think that creatine is a supplement that you only take when you want to get a lot. Sure, with the initial use, you may notice a small change in weight, but that's no reason to believe that it will cause you anything that will immediately resemble a Hulk.

Gaining real long-lasting mass comes with eating a lot and conscientiously lifting heavy weights. Talk to anyone who has followed a weight gain program and they will tell you that much more work is required to gain muscle than just taking creatine.

You need to be honest with yourself and respect that women have significantly lower levels of testosterone, the hormone that is most responsible for muscle growth than men, which makes gaining a lot of muscle mass extremely difficult for you.

Creatine alone will not make you powerful. But it can help you overall for better training, which will only help you to your goals.

2. I will be inflated with creatine

People fear that creatine causes water retention, bloating and indigestion. It's bad enough that women have to deal with bloating and cramps during certain periods of the month, so why make things worse with a supplement?

Believe it or not, research has shown that men taking creatine are more prone to water retention and weight gain than women. Women may experience water retention, but only while taking 20 grams of creatine per day for the first period of use for 5 to 7 days, and this also decreases over time.

Fortunately, you don't need a lot of creatine to work in your favor! Any overdose of the daily dose is negligible in the long run. If you stay at a low and recommended dose (3-5 g per day), it is very unlikely that you will notice any changes in your weight or any other unpleasant side effects.

3. The use of creatine is not safe

First of all, I would like to emphasize that creatine is by no means, nor does it resemble an anabolic steroid. It boasts more safety and efficacy information than various other popular female supplements such as CLA (conjugated linoleic acid), carnitine and glutamine. It is not even considered a banned substance by any sports authority, so it will not happen that you do not pass the test if you compete with your sport.

Some people believe that creatine can cause kidney damage or even liver failure. I've saved you from looking for studies, but I want you to keep your mind calm: in the hundreds of creatine safety studies done, none have ever shown that they pose any kind of health threat.

Not only is it considered safe, but your own body basically produces it! In addition, it is quite likely that you have it in your diet and consume it without knowing it. Do you eat fish or meat? Then you consume creatine.

Believe me, properly dosed creatine is completely safe for women.

How creatine works and what it brings

Although most research has been done on men, there is compelling evidence that creatine increases women 's strength without gaining weight.

And this is how it works: in order to contract muscle, the cellular fuel-adenosine triphosphate (ATP) molecule must break down the phosphate group, leaving behind adenosine diphosphate (ADP). Your body cannot use ADP. Fortunately, ADPs borrow a phosphate molecule from the creatine phosphate (PCr) stores in your body to make more ATP.

Taking creatine allows you to have more creatine phosphate available to replenish your ATP stores. When your body can replenish your energy more easily in this way, you can train at higher intensities and to a greater extent without getting tired quickly.

Studies on the effects of creatine

Studies have shown that as untrained as trained women can significantly increase their upper and lower body strength when taking creatine. In addition, a 2003 study found that women achieved greater improvements in strength compared to men: 14.8% versus 5.5%.

Creatine has also been shown to be beneficial for athletes outside the gym. It improves sprint and overall performance in terms of the dexterity of elite footballers preparing for the Olympics and reduces the recovery time for cyclists. This is only part of the reason why creatine was a supplement that is surprisingly the best choice an endurance athlete should take.

Whatever your goals - improving strength and energy, increasing muscle mass, reducing body fat, or just wanting to feel better about the physical activities you love - the ability to train harder and with more energy will help you achieve them.

What kind of creatine to take

Creatine monohydrate (the purest form of creatine monohydrate is the patented CREAPURE brand) is the most researched and supported type of creatine available on the market. Although there are other forms of creatine, such as creatine ethyl ester, creatine HCL, cre-alkalyne, Krea-Genic or creatine nitrate, no research has yet shown that any of these species have more benefits than creatine monohydrate.

How to dose creatine

I recommend taking 3-5 grams of creatine a day. As I mentioned earlier, there is no reason to take a higher dose. If you stay at a lower dose for about a month and still increase your body supply. It is also not necessary to take creatine for cycles.

CREATINE AND OTHER BENEFITS

Creatine is one of the cheapest sports supplements on the market, so you get a lot of music for little money. It is also tasteless and mixes well, so you can add it to almost any drink or protein sheikh without ruining its taste. For better solubility, you can mix creatine in warm water.

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10 natural antibiotics hidden in your kitchen | Steroids4U.eu

 10 natural antibiotics hidden in your kitchen

Over the last decades, antibiotic overuse has reached high levels. The result was the development of resistant bacteria and bacteria that evolved faster than scientists could figure out how to fight them. The future of where bacteria will be at the top of the chain is not so unrealistic.

Hippocrates said, "Let your food be your medicine and your medicine your food."

Long before pharmaceutical antibiotics were developed in the 1940s, there were foods and herbs that helped fight infections and diseases. Many of them are used all over the world today.

These natural antibiotics are available to you right now.

Instead of waiting for you to become ill or find that your medications are not working, you can start building your immune system in advance.

These foods and herbs have not lost the ability to fight disease. Bacteria do not become immune to them. Hundreds of years before us and now what worked then, it still works today. They are known as astringent foods - they naturally cleanse the blood without any side effects or disturbing the balance of good bacteria in the body.

Garlic

If you crush or chew raw garlic, it contains the compound allicin, which has similar properties to penicillin. This member of the onion family is an antibiotic, has anti-inflammatory, antiviral, antiparasitic, antifungal effects and is an antioxidant.

For more than seven millennia, it has been used internally and externally for various mild but also serious diseases. Everything from inflammation, through colds to serious infections is minimized by the use of garlic, and for those who do not like garlic, there are also various garlic supplements.

Garlic contains various vitamins, nutrients, minerals that are excellent for overall well-being. Not to mention how much garlic costs and how many visits to the doctor and medication.

Garlic is really a versatile helper, but some people don't like it in the raw state at best. In addition, few people suffer from a specific garlic aroma. Capsules containing garlic extract are therefore advantageous as a practical solution. You do not have to deny the strength of garlic and at the same time you are spared unpleasant side effects.

Honey

The ancient Romans used honey on the battlefield to heal wounds and prevent infections. Civilizations around the world continue to do this, using honey as one of the best natural antibiotics, containing antimicrobials and having anti-inflammatory and antiseptic effects known for thousands of years.

Honey Manuka from New Zealand has been shown to have the highest levels of antioxidants and healing effects.

Enzymes in honey release hydrogen peroxide. This process helps the body fight infection and prevents the growth of bacteria. It has a calming effect on the digestive system, honey removes toxins from the blood and helps the liver work more efficiently.

It is a great support for the immune system, the combination of honey and cinnamon strengthens white blood cells. Organic honey is the best choice because most pasteurization methods kill the antioxidant effects.

Cabbage

The cabbage contains sulfur compounds - it comes from the genus Cabbage, which also includes broccoli or tusk, which scientists have proven to be effective fighters against cancer.

Many people don't realize how much vitamin C is in the cabbage. One cup of cabbage contains 75% of the daily dose of vitamin C. Cabbage has natural antibacterial effects. You can eat it fresh, chopped in a salad, in the form of a side dish like cabbage salad, drink fresh cabbage juice, which you can sweeten with honey.

It is great for improving digestion, preventing disease and can even help reduce weight.

Grapefruit seed extract

Grapefruit11 The Journal of Alternative and Complementary Medicine has published a study that found that grapefruit seed extract is effective against more than 800 viruses and bacteria, more than 100 species of fungi and many parasites.

It contains a high amount of antioxidants, increases immunity, naturally alkalizes the body, helps digestion by improving the intestinal microflora.

Raw apple cider vinegar

img-acvjug1The far-reaching benefits of daily doses of apple cider vinegar include antibiotic and dantiseptic properties, naturally alkalize your body and can help you in other things, from regulating your weight, to lowering cholesterol to reducing the risk of cancer.

It can be used topically for disinfection and sterilization.

Extra virgin coconut oil

100-Pure-Plants-Extracts-Fractionated-Coconut-EssentialIt has naturally occurring antifungal and antimicrobial properties and is full of antioxidants that you cannot find anywhere else in nature in this form. Its use strengthens the immune system, balances the thyroid gland, maintains cholesterol and blood sugar levels, and even improves brain function. It can be used externally as well as internally, it is one of the most versatile and unique gifts from Mother Nature.

Feel free to mix a teaspoon of coconut oil into your morning coffee for more energy and a cleaner head all day.

Echinacea

It has similar effects to garlic, is well tolerated and able to stimulate the immune system, naturally strengthens fighters against infections in your bloodstream. Native Americans have used echinacea for hundreds of years in indigenous medicine to treat pain and disease.

Unlike garlic, this solution has antibacterial, antifungal and antiviral effects and is used at the first signs of the disease and should not be used for more than 10 days.

Fermented food

Probiotics are one of the most incredible discoveries of the last decade. They work to strengthen and preserve the natural intestinal microflora in the digestive tract. Research has shown that a balanced intestinal environment is one of the keys to the overall well-being of the body and the prevention of cancer.

These good bacteria are so important to your health that doctors recommend taking probiotics, especially when prescribing antibiotics to their patients. Fermented foods contain antioxidants and microorganisms that your body tolerates much better than in the form of supplements. Unpasteurized cabbage, apple cider vinegar, raw cucumbers or probiotic yogurt are great ways to improve your intestinal balance.

Colloidal silver

Colloidal silver as a natural antibiotic is a mixture of silver particles in a fluid that has been used for centuries. However, this treatment is only temporary because too much silver is poison. However, it retains the enzyme that single-celled bacteria need to multiply. By not receiving their dose of oxygen, bacteria and viruses will be destroyed without harming you. The leading American company Sunwarrior produces a unique product Immune Shield containing silver ions enriched with 4 billion microorganisms. This product belongs to the unit of nutritional supplements to strengthen the immune system.

Oil of oregano and other herbs

Further medical research has shown that a number of tried and tested medicinal herbs are as effective as they were hundreds of years ago.

Essential oils made from herbs that are beneficial to human health are fast becoming desirable items. The Mediterranean countries are home to many, even the most famous, including oregano. Oregano oil is considered an antimicrobial, antibacterial, antiparasitic, antiviral and antifungal. It can be used internally as well as externally, to treat wounds, respiratory problems, digestive problems and even for colds. Packaged with antioxidants known as phenols or flavonoids, they heal but also strengthen the immune system.

The natural antibiotic properties of many herbs are confirmed by scientists around the world. They are natural alternatives to support immunity.

Fresh spices, thyme, cinnamon, basil, rosemary, turmeric, cayenne pepper, chili peppers, cloves, ginger, anise, mustard seed and fennel are just a few natural herbs that you should consider and add to your diet. Some of them are also available as essential oils, which increase their healing power.

The antibiotics prescribed by your doctors kill all bacteria, bad but also the good ones, which deprives your body of the ability to fight infections and avert disease.

By adding these medicinal foods to your life, you can actively work to keep your body healthy and in balance.

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4 nutritional supplements to maintain muscle mass during weight loss | Steroids4U.eu

 4 nutritional supplements to maintain muscle mass during weight loss

If you want to maintain your hard-earned muscles while shedding fat, the following nutritional supplements will help. The most important fact is the slow and stable drawing. Drawing too fast can reduce your hard-built muscles - proper nutrition is essential. But if you feel that you need some extra source of nutrition, consider taking some supplements that can help you and support fat burning, while maintaining muscle mass.

For many people, losing weight or drawing is much harder than gaining it - you need to count calories, give up sweets and stay motivated. But you can't give up - it's all about the psyche. The drawing phase results in a significant decrease in calories in daily energy intake. Most often, meals are taken every two to three hours in smaller portions.

GLUTAMIN

61% of skeletal muscle contains an amino acid called glutamine. After strenuous exercise, its levels drop significantly. This amino acid is very important for maintaining muscle mass and for promoting protein synthesis in muscles. When it comes to fat loss, glutamine can balance fat storage, making it a beneficial weight loss supplement. Let us also not forget that as we age, human growth hormone levels begin to decline. Glutamine increases the body's ability to secrete a source of the hormone of youth; Human growth hormone helps burn fat and build muscle.

ARGININE

As a precursor to nitric oxide (NO), arginine can contribute to increased blood circulation during intense training. It works by dilating the blood vessels during exercise, so more oxygen and nutrients get into your muscles. In addition to improving blood circulation and contributing to muscle growth, arginine is also a quality fat burner. As mentioned above, that glutamine serves to prevent fat storage, arginine then uses the released fat as fuel (lipolysis). You can achieve this effect only with quality arginine from trusted brands.

CARNITINE

Carnitine is another valuable amino acid that can support the drawing phase. It works by moving triglycerides (TG) into the mitochondria of your cells. Once the TG enters the cell, it decomposes into energy. With carnitine, you prevent fat from storing in your body and at the same time increase your aerobic calorie burning threshold. There is a patented pure and effective form of l-carnitine under the well-known name CARNIPURE®. However, not every manufacturer offers this effective form.

COENZYME Q-10

It has similar functions to L-carnitine, coenzyme Q-10 increases metabolism and supplies the body with energy. Coenzyme Q-10 increases the rate at which food is used as fuel; it helps stabilize the amount of fat in the blood. This antioxidant also helps support the basic functions of cells in the body. We recommend this strong antioxidant from the trusted English company Reflex called Coenzyme Q10. Alpha-lipoic acid can also increase the body's ability to convert food into energy.

By reducing your daily intake by 300 calories, it is necessary to get proper nutrition into your body. Your goal is to lose weight effectively while maintaining muscle mass. Incorporating these nutritional supplements along with a multivitamin will help you achieve the results you wanted so much.

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As a nutritional supplement, HMB builds muscle mass | Steroids4U.eu

 As a nutritional supplement, HMB builds muscle mass

HMB can be a beneficial supplement for those who are new to resistance training or for those who are ready to perform strength training or crossfit. As a nutritional supplement, HMB builds muscle mass. HMB prevents catabolic processes, improves regeneration and hypertrophy. It is very effective from long-term use.

Newcomers to lifting dumbbells have gains in muscle mass almost no matter how well their training is set up, because everything - from movement, load and scope of work - is a new training stimulus. Unfortunately, those additions will not last you forever, which will cause you to look for new ways to strengthen.

Anyone who has been strengthening for over a year or two knows that you can't do things all the same and expect constant muscle growth. Building muscle and strength is based on the concept of progressive overload, in which you continue to look for ways to either increase the intensity of your training load over time, increase the number of repetitions performed, or reduce rest time.

When you change your training stimulus or feel a lot of pain from a new workout, research has shown that one particular nutritional supplement is very beneficial, and that is HMB.

Advantages of HMB

Beta-hydroxy beta-methylbutyrate or HMB works by preventing the breakdown of proteins in muscle. Think about it: when you start a new workout, you usually feel more pain than usual, as the muscle fibers experience microtrauma to a greater extent. If your primary goal is to add more mass, the last thing you would want is a greater breakdown of all those hard-worn muscles. And this is where HMB can work for you.

This means that more protein is stored to help build muscle. The bottom line is that you can train harder and with higher intensity, with less muscle breakdown and faster regeneration. Because HMB helps reduce exercise-induced muscle damage and speeds up the regeneration process, you can expect improvements in strength, muscle mass, aerobic capacity, and overall fitness in combination with resistance training.

Is HMB really effective?

For novices, the research is very clear: HMB can have a positive effect on both strength and hypertrophy. A study published in the Nutrition Journal found significant improvements in upper body strength and reduced muscle damage that followed four weeks after taking HMB supplement from the renowned company combined with a resistance training program. The group taking HMB also observed a 1.5 kg increase in muscle mass and a 1.1% decrease in body fat.

In addition to similar findings, researchers at Iowa State University found a significant increase in strength and fat-free mass and a decrease in muscle protein breakdown rates during three weeks of taking HMB in combination with resistance training.

For those who spend endless hours lifting iron in the gym, this story is not so clear. The positive impact of HMB for trained individuals depends on two things: the amount of work you do in the gym and how long you take the supplement. The study, published in the Journal of Strength and Conditioning Research, had individuals trained in resistance training who completed a nine-week resistance program while taking HMB or placebo. In the HMB group, the study found a significant increase in lower body strength, up to 9.1%, as well as a slight effect on pure, fat-free mass.

However, taking supplements for a shorter period of time may not produce the same results for individuals who are trained in resistance training, suggesting that use should take at least 2 months to notice any beneficial changes. In addition, the benefits of HMB are less noticeable for individuals who do not actively participate in high-scale training programs. But if you are going to start an intensive training cycle such as a "shortcut to size" - squats every day, or even start preparing for a competition, HMB can help you get through those difficult months.

How else to maximize results with HMB?

While HMB has shown some promising results on its own, there may be other benefits to pairing it with another good accessory:

HMB + CREATINE

Separately, creatine and HMB can increase the effects of strength training on muscle strength and size, so if we combine these two nutritional supplements, it makes sense to achieve even better results.

Researchers from the Institute of Sports and Physical Education (Poland) studied the effects of creatine, HMB and the combination of creatine plus HMB, on strength and muscle mass in a group of individuals who underwent progressive resistance training. While all groups increased their muscle mass and strength, the creatine + HMB group observed greater increases in muscle strength and size, as well as greater reductions in body fat. As part of the combination of these two components, we recommend first-class products from the reliable company HMB - Reflex Nutrtion in combination with creatine Creapure - Reflex Nutrition.

HMB + KIC (ALPHA KETOISOCAPROATE ACID)

Alpha-ketoisocaproate or KIC is a lesser-known nutritional supplement that does not seem to be very beneficial in itself, but when combined with HMB we can use it to prevent protein breakdown and speed up regeneration. Researchers at Kingston University in the United Kingdom showed a significant reduction in the signs and symptoms of exercise-induced muscle damage when they gave their subjects a combination of HMB (3 g) and KIC (0.3 g) daily for 14 days.

HMB + ATP

The combination of HMB with adenosine triphosphate or ATP could be the perfect pair to achieve significant changes in your figure. A 2014 study published in the Journal of Strength and Conditioning showed significant improvements in lean muscle mass, strength and energy, due to 12 weeks of resistance training combined with the use of HMB plus ATP supplements. To increase ATP, we recommend a nutritional supplement D-ribose.

HMB: which form is better?

There are currently 2 forms of HMB used in research: calcium HMB (HMB-Ca) and the acid-free form of HMB (HMB-FA). HMB-FA can increase the absorption and maintenance of HMB to a greater extent than HMB-Ca; however, there are very few studies on HMB-FA, so it is difficult to say whether one form is better than the other. Whether you use both versions, both are currently safe.

Optimal timing and dosing

Typical supplementary protocols for HMB recommend 3 grams per day, divided into equal doses of 1 gram, taken during the day. During training days, it is recommended to take one dose immediately after exercise, together with two more doses taken with food. On non-workout days, simply take 1 gram with breakfast, lunch and dinner. Because it takes a few weeks for you to fully notice all the benefits of HMB, for optimal results, I recommend that you take it for 2 weeks before starting a new program.

If you are new to the game and looking for an accessory that will get you on the right path, or if you are an iron veteran about to enter a particularly intense training cycle - HMB may be worth a try.

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Flexible eating instead of diet | Steroids4U.eu

 Flexible eating instead of diet

Did you know that the IIFYM (If It Fits Your Macros) flexible eating approach can mean more success in the long run? You will certainly be familiar with various eating protocols such as split meals, low-carb diets, ketogenic diets, paleo diets and the like. They all have one thing in common: they involve a certain level of restriction. Whether it is the exclusion of whole groups of foods or the restriction of one food or specific nutrients.

For some, having a new style of diet in the form of a restrictive diet works at least for a while. Let's face it, we all know the "New Year, New Me" diet, that you will eat only 100% healthy food throughout the year, which will be boring later, as well as the monotony of chicken, sweet potatoes and broccoli.

If you are like many people, you are not one of those who want to get rid of foods that many call "bad" or "unhealthy" foods, such as chocolate, pizza, ice cream, or you call off dinner with friends or family because you are afraid. that by doing so, all your hard work is simply washed away, then you should consider a flexible eating approach.

What is flexible eating?

A flexible diet is a concept of nutrition in which you do not or should not feel that you are on a diet. It involves monitoring the intake of macronutrients (proteins, carbohydrates, fats) in order to achieve the right composition of the body. Of course, it's not black and white in the sense that you can expect to lose weight or build muscle by supplementing macronutrients with chocolate, ice cream and protein drinks. You can eat them, but for it to work, you have to get either into a state of excess calories to gain muscle or into a deficit of calories to lose fat first. In terms of health and long-term perspective, healing is necessary to provide your body with important micronutrients, such as fiber intake for intestinal health and vitamins for the proper functioning of the immune system, so that your body functions optimally.

Why does flexible eating work?

No food is considered good or bad. Every meal has its place, whether it is for health, performance or mental health

It allows you to adapt your food to your lifestyle, instead of adapting your lifestyle to your food. Forget about countless perfectly cut meals at midnight after you get tired from work. With this way of eating, you will no longer be stressed that you did not follow the plan of five meals a day.

The more you limit the foods you love, the more you think about them, and eventually it spills over on you and you lose control. With this way of eating, you can incorporate into your diet the cookie you like to have during your tea break, or the burger you crave, all without guilt, because it suits your macro!

It is a certain way of lifestyle, in contrast to the so-called quick axle. Once you get used to balancing your nutritional needs along with an active lifestyle, you end up not having to count macros. It will only be a case when you pay attention to portions of proteins, carbohydrates and fats with regard to your goal.

TOP tips for flexible eating

Get started easily. Make good habits, such as reading the ingredients and nutritional composition of packaged foods, drink 2 liters of water a day or have at least three servings of vegetables. Going straight for macro counting can be quite overwhelming if you are a complete beginner!

Try to make 80-90% of your food intake a whole grain food to maintain good health.

Learn to act intelligently when it comes to portion sizes. If you know that you will be eating a big meal in the evening, eat easier during the day and save your calories so you can enjoy it in the evening without remorse!

Download the app where you can monitor the macronutrients of the foods you ate during the day. It's a rescue when you're out and you don't have any food ready and you don't want to damage your goals with a bad diet!

If you know you will be eating out, look at the menu in advance and put what you fit in your food diary, then compile the rest of your diet accordingly.

If you find that you struggle to stick to your diet fairly, or feel that you need to adapt your lifestyle to food, this unrestricted, balanced and flexible diet is definitely one you should look for! It's a lifestyle, not a fad!

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Carbohydrates also have their place in health | Steroids4U.eu

 Carbohydrates also have their place in health

In recent years, dietary fats have been pushed aside and carbohydrates appear to have become the number one public enemy. All we need to do is do a quick search on the internet to inform self-appointed nutritionists that pasta will make us fat and sugar will cause us cancer, while other nutritionists tell us that we need carbohydrates to keep our metabolism healthy and get rid of it. in fat. Are these small molecules of carbon, oxygen and hydrogen friends or foes?

When are carbohydrates healthy and when are they harmful?

All carbohydrates are derived from plants, which means in their natural state, such as sweet potatoes, rice, carrots, dates, raspberries and wheat - they are rich in vitamins, minerals, fiber and antioxidants. They all protect us from heart disease, cancer and diabetes. However, when we take natural carbohydrates and modify them, we process and add fats and artificial chemicals to them, then they can be harmful to us and our body. So potatoes dug from the ground and cooked soft are rich in potassium, magnesium, phosphate, vitamin B and iron, but when we peel the potato, cut it and fry it in rapeseed oil, we add salt and preservatives to make them crunchy, thus removing nutrients and fiber by increasing the fat and salt content. Through the process of creating crunchy food, we change foods with a high content of nutrients to those that have very few nutrients.

The same goes for bread, we automatically associate it with causing it to gain fat, but a minimally processed wholegrain loaf is rich in fiber and B vitamins, only when we play with it - for example, we modify it and remove the fiber to make it they turned it into a loaf of white flour, then roll it thinly and add cheese, tomatoes and pepperoni to the top, then turn it into something that can very easily cause excess fat storage.

So if we eat carbohydrates in their most natural state, they provide us with the nutrients necessary for optimal health. However, this does not mean that we can eat as much fruit, vegetables and potatoes as we want, but we must consider the type, timing and amount we consume to ensure a healthy body composition, good energy levels and the best athletic performance.

Types of carbohydrates

Carbohydrates are divided into two basic types. The first is starch carbohydrates, often referred to as slow-release foods, which include foods such as pasta, rice, potatoes, and wholemeal bread. These foods are often high in fiber, which is great for intestinal health, and when broken down into smaller sugar particles, they are slowly absorbed into the bloodstream to ensure a regular supply of energy to the body.

The second type of carbohydrate is simple sugars, often referred to as quick-release. These are absorbed very quickly into the bloodstream and provide an almost instantaneous source of energy - even if this energy does not last long. Simple sugars are found in ordinary sugar, jellies, sweets and fruits. Both types, starch sugar and simple sugars, benefit our health and performance.

Carbohydrates and weight loss

Carbohydrates contain four calories per gram, which is less than half of dietary fat, but we still need to consider the amount of carbohydrates we consume, especially if we are trying to lose weight. Simply put, if we consume more calories than we spend, even if we get them from vegetables, we gain weight.

Carbohydrates increase blood sugar levels - this activates the pancreas to release the hormone insulin. The role of insulin is to lower your blood sugar to a safe level by directing glucose to muscle cells and the liver. We don't want constantly elevated insulin levels because it can prevent the breakdown of fat, so if our goal is weight loss, we need to make sure that carbohydrates make up only a quarter of our plate and that we choose a higher fiber option.

Effective carbohydrate use

 

If we train often and try to improve our strength or endurance performance, then we need more carbohydrates to have the fuel needed for our training and to support regeneration. When it's time to eat, we should still choose starch carbohydrates, but immediately after training, we can also benefit from those with a quick release so that the regeneration process can begin quickly. If the training, especially endurance, lasts more than 60 minutes, then during the training, very fast-release carbohydrates would be suitable for our performance to provide the body with fuel.

A typical day might look like this:

Breakfast: 1/2 cup of oatmeal with milk, pecans and raspberries

Tenth: 1 pear

Lunch: Avocado, feta and quinoa salad

Olovrant: Hummus and vegetables cut into french fries

Immediately after training: a glass of milk, a handful of dried dates

Dinner: vegetable and bean curry with whole grain rice

What you should take to heart is that we should nourish our body with natural, unprocessed carbohydrates to lose fat and improve our health and our performance, we simply need to consider the time, type and amount we consume. It's time to put an end to carbohydrate phobia.

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