Muscle building for vegetarians | Steroids4U.eu

 Muscle building for vegetarians

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

Essential amino acids are the basis

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

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

Complex and full-value proteins

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

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

FOOD COMBINATION FOR SUFFICIENT ESSENTIAL AMINO ACIDS

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

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

The best protein for vegetarians

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

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

RICE PROTEIN - RICE PROTEIN

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

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

Advantages:

high protein content 80%

excellent digestibility

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

alkaline effect

good taste

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

good price

high glutamine content

HEMP PROTEIN - HEMP PROTEIN

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

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

Advantages:

excellent digestibility (up to 90%)

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

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

representation of all amino acids "complete protein"

does not contain THC - has no psychotropic effects

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

suitable for vegans and vegetarians

without the use of chemicals

Disadvantages:

worse taste

lower protein content 50%

PEACH PROTEIN

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

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

Vegetarians and iron, zinc and vitamin B12 deficiency

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

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

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

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

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

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

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Antioxidants and their miraculous and beneficial effects | Steroids4U.eu

 Antioxidants and their miraculous and beneficial effects

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

Free radicals damage our body

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

Free radicals are also formed by physical activity

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

The principle of creating antioxidants in plants

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

The formation of antioxidants in the human body does not exist

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

Antioxidants in the form of nutritional supplements and physical activity

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

Antioxidants and their effect on sports performance

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

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

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

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

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

Recommendations for taking antioxidants

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

Individual antioxidants

Basic antioxidants

Beta Carotene

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

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

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

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

Vitamin C

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

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

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

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

Safe intake of 2,000 mg

Vitamin E

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

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

The side effects are not known

Recommended dose 15 mg, breast-feeding woman 19 mg

Safe intake of 1,000 mg

Selenium

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

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

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

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

Safe intake of 400 mcg

Coenzyme Q10

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

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

The side effects are not known.

Recommended dose Not determined.

Zinc

Effects in sport Participates in energy metabolism and immune responses.

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

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

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

Safe intake of 40 mg

Copper

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

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

Side effects Toxicity is very rare and rare.

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

Safe intake of 10,000 mcg

Manganese

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

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

Side effects Higher doses can cause vomiting and intestinal problems.

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

Safe intake of 11 mg

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Health Effects of Strength Training | Steroids4U.eu

 Health Effects of Strength Training

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

Medical effects of force exercises

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

Effects of power training

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

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

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

Strength training promotes reducing high blood pressure in peace.

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

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

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

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

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

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

Traditional attitude toward power training

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

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

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

Today's attitude toward power training

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

Studies prodating positive health effects of force training.

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

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

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

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

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

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

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

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

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

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

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

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4 Effective Hamstrings and Ass | Steroids4U.eu

 4 Effective Hamstrings and Ass

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

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

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

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

Single Leg Deadlift (Dead Rid Single)

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

ECCENTRIC Unilateral SLideboard Leg Curl

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

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

2. Dead Strip Single (Single Leg Deadlift):

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

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

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

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

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

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

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Amino acids and muscle building | Steroids4U.eu

 Amino acids and muscle building

Do amino acids help build muscle mass?

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

Leucine and phenylalanine cause an increase in lean muscle mass

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

Arginine increases growth hormone and improves regeneration

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

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

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

BCAA - branched chain amino acids

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

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

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

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

Glutamine as an essential amino acid for muscle growth?

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

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

Glutamine saves protein

Glutamine stimulates glycogen synthesis

Glutamine protects the immune system

Glutamine proteoanabolism

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

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

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

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

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

Amino acid absorption

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

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

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As cortisol affects muscle building building | Steroids4U.eu

 As cortisol affects muscle building building

Do you know how cortisol affects muscle building building?

You surely met the theory that cortisol is "enemies" for building muscle mass. But it's not entirely so and you don't have to worry about.

To get a slim and muscular figure, it is necessary to do more just as it is properly eating and exercising. It is important in the maximum extent to influence anabolic and catabolic hormones throughout the day. At the same time, it is necessary to suppress the main stress hormone of cortisol that does not support muscle mass building. The maintenance of a constant cortisol level for building and maintaining muscle mass is most often encountered with a method of trunning training and reducing load intensity. In this case, cortisol is mainly related to its short-term impact on muscle building. What is a short sightseeing on the issue of influencing a cortisol for muscle building building. It does not take into account the difference between acute and chronic cortisol increases with regard to the nature and behavior of the catabolic hormone.

The effect of cortisol hormone in muscle building process

What is cortisol and how works?

Cortisol is hormone excluded from adrenal gland in response to physically and psychological stress. Its main function is a counterparty and anti-inflammatory effect. It causes the body suppressing its immune response and stop responding to stress problems or pain incentives. Cortisol also has immunoregulation properties. A pharmaceutical cortisol derivative such as prednisone is used against strong allergic reactions and against inflammation.

Will Cartizole to muscle matter?

The short term is cortisol associated with a decrease in protein synthesis. The reason is that cortisol also provides alternative fuel for the organism when there is a lack of glucose. This catabolic process consists that cortisol mediates a groomed muscle mass such that the amino acids in the muscle tissue are used to form glucose through the gluconeogenesis process. This state occurs during hunger strike, but also during highly intensive workouts.

Human body cannot afford to waste energy. It makes sense only if cortisol stimulates the disintegration of muscle mass, but at the same time inhibits protein synthesis. Furthermore, we will say why building while degrading something at the same time.

Cortisol and training process

In the issue of building muscle mass, it is known that training increases cortisol. In some cases, cortisol levels can be increased after exercise up to 50%, which sounds like a great recipe for making muscle mass.

In the case of non-cortisol level, vigorous physical activity can increase and reduce cortisol levels. The increased cortisol level at a given moment does not talk about the problem, as the cortisol is secreted by a very irregular way. Cortisol levels that are variable and flexible reflect a healthy endocrine system. If your body has lost the ability to respond to stresses and appropriately regulate its cortisol levels, then it could be a problem.

Cortisol is often referred to as "fat abdominal hormone", but the truth is that cortisol has the greatest impact on the visceral fat, which is fat that surrounds your organs and not subcutaneous fat that is in the area of ​​your abdomen. If your abdominal muscle is not exuded, cortisol is not a problem.

The influence of a nutritional beverage during a cortisol training

In 2006, Stephen Bird has published a number of works that dename the picture of hormonal changes, influence and diet. When these significant evidence is combined, information on the difference between the short term (eg during or after training) and long-term rock regulation.

There were four groups of subjects in studies. Each group consumed a different drink during training: water as placebo, essential amino acids, carbohydrates and essential amino acids with carbohydrates. For 12 weeks, all groups lost approximately the same amount of body fat and the group that accepts carbohydrates along with essential amino acids acquired the highest muscle increase.

In this study researchers also measured and observed the amino acid 3-methyl-histidine in urine as a Marker for muscle tissue degradation. As a graph showed, a group that saw only water (placebo) has increased muscle metabolism (muscle degradation) 48 hours after training. In groups that saw carbohydrates and essential amino acids have not occurred any change, suggesting that the muscle mass was not degraded. However, in a group that saw carbohydrates with amino acids, this marker has fallen as it can also indicate the effective use of histidine amino acids and building muscle mass.

As you can see in the picture, the level of catabolic hormone 30 minutes after exercise increased by more than 50% in the group that saw water. In a group that consumed essential amino acids have not been changed. The very positive effect of cortisol reduction is in case of consumption of carbohydrates and carbohydrates with essential amino acids during workout. What ultimately causes protection against catabolism and support the anabolic processes that are essential for muscle building.

Regular training is crotizol decreases

It should be aware that in the group that has taken water (placebo) Although the largest catabolic response has occurred, the growth of muscle mass was recorded. How is it possible? Their organism adapted to power training and issued less and less cortisol during research, even without nutritional intervention. In a group that saw water, cortisol values after training were reduced by up to 28% for 12 week studies.

Tall cortisol does not prevent workouts to build muscle mass!

This studio shows that the cortisol level and acute loss of protein has a negative impact on muscle mass building and fat loss over a 12 week period.

In other studies, the relationship was monitored between the level of after-training cortisol and the changes of strength, muscle mass and muscle fibers. After 12 weeks of exercise with the burden it was found that despite the high cortisol level after training were (although weakly) recorded muscle substances and changes in the size of muscle fibers type II. This means that people with a higher level of cortisol were those who have more likely to gain more muscle mass during the study. This is the opposite of what you think about cortisole people think and what they wouldn't expect!

Dudes Training = more cortisol = more muscle mass

In general, I know to say that the training is more intense, the higher the cortisol level. Regeneration is more demanding and longer, but our organism is adjusted based on many adaptation mechanisms, which is ultimately the most effective way of progressing and building muscle mass. It also begins with significant testosterone production to occur metabolic equilibrium. Of course, if our endocrine system is healthy and flexible.

If you have ever reduced the intensity of training or if you lifted lower weights from fear that your levels of cortisol after training will climb, then you were probably badly informed. The study of McMaster indicated the relationship between acute increase in cortisol and a long-term increase in muscle mass.

Effective muscle building: intense training + nutritional intervention

Maybe you wonder, but acute increase in cortisol levels reflect good training. But it does not mean that the nutritional intervention (carbohydrates and essential amino acids) must be neglected to influence the decrease in cortisol. The combination of the correct nutritional program and intensive training causes a more efficient process of building muscle mass and strength.

Increased cortisol is simply a marker of productive training. And as we have already mentioned, the group at the beginning of a 12-week study that received essential amino acids and carbohydrates gained more than twice the muscles opposite those who saw water.

How to encourage change and flexibility of cortisol?

It is very important, not to ignore cortisol levels after training and take into account long-term changes in its level and felxilitis. Systemic effects of this catabolic hormone should be taken into account, especially when planning our workouts, eating habits or lifestyles. Adequate sleep, quantity and quality of received diet, regeneration and intensity or volume of training loads are the largest factors that we have under the day-based control to affect the level and flexibility of cortisol. In addition to these things, there are additions of nutrition, such as Rhodiola Rosea, which helps in adaptation to stress and protects against high cortisol levels. Or other nutritional supplements such as HMB, BCAA, ZMA, which are designed to mitigate catabolic processes and improving regeneration for the benefit of muscle mass.

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How much protein you should take after training | Steroids4U.eu

 How much protein you should take after training

How much protein to take in after training to make it enough to build muscle mass?

To optimize muscle growth, we have a new perspective on the issue of protein intake after training. It is based on one of the latest studies in the field of fitness. Surely each of us knows that a training meal is extremely important and especially the amount of protein contained in it. Few people can estimate the optimal dose of these nutrients, so they often choose a simpler and safer way to mix very high amounts of protein powder into shakers so that we don't happen to grow a gram less muscle. You can find out more about why and how much protein to take in one of my articles: Why and how much protein to take.

Protein dosing after training for differently muscular athletes

Fortunately, we have scientific studies here that shed new light on this topic. This was specifically published in the online journal Physiology Reports and sought to determine the effect on muscle growth of two different amounts of protein (20 and 40 g of whey protein) consumed after training. In addition, individuals who had different muscle volumes were included in the study, which could be a significant aspect of the study.

The participants in the study were divided into the following 4 groups:

Low percentage of muscle mass, consumption of 20 g of whey protein

Low percentage of muscle mass, consumption of 40 g of whey protein

High percentage of muscle mass, consumption of 20 g of whey protein

High percentage of muscle mass, consumption of 40 g of whey protein

Protein whey drink was consumed after a comprehensive training on the whole body twice a week for 6 months.

The results showed that in the group consuming 40 g of whey protein, there was a 20% increase in muscle protein synthesis after training, compared to the group consuming 20 g of protein. The percentage of muscle mass of the participants played almost no role in this case.

40 g of whey protein will build muscle mass

Although this study was small and the first of its kind, it made it clear to us, at least in part, that consuming at least 40 g of protein after training can lead to effective muscle building, whether you are a beginner or an advanced exerciser. The authors believe that you will achieve these results mainly through comprehensive training for the whole body, as it involves the most extensive damage to muscle fibers throughout the body. Of course, it can only be speculated about, because the research included only the mentioned complex training and not training focused on individual muscle parts.

Women and protein intake

In the end, it doesn't matter how much muscle mass you have, while consuming 40 g of whey protein after training will ensure the building of muscle mass. Therefore, it is very likely that even women who have a low percentage of muscle mass will achieve the same effect in protein synthesis by consuming 40 g of protein drink as individuals with a higher percentage of muscle mass.

Which whey protein is the best?

The highest quality whey protein is obtained by CFM microfiltration (Cross Flow Microfiltered). The process is at low temperature, low pressure and normal pH, which preserves the high biological quality of proteins and peptides. CFM protein does not come into contact with chemicals and therefore remains undamaged in its original state, resulting in certain advantages over protein produced by ion exchange or ultrafiltration, such as higher calcium and less sodium, lower lactose and fat, and much more.

 Advantages of CFM Whey Isolate:

excellent digestibility and usability (biological value)

fast absorption

high content of branched chain amino acids BCAA

high protein content 85 - 95%

minimal or no content of lactose, fat, carbohydrates

good solubility and excellent taste

preserved lactoferrin content (antiviral, antimicrobial, anticancer and immune effects

without the use of chemicals

support for the production of anabolic growth factor IGF-1

Disadvantages:

relatively higher price compared to other lower quality proteins

Consumption of other meals after training

A very important protein intake is not only immediately after training in the form of whey isolate or BCAA, but also in the form of quality food, which will ensure further sufficient protein intake. So try to hide the next dose of protein drink and consider a combination of these seven meals that will definitely help you meet your additional protein intake later after training:

3/4 cups of ordinary Greek yogurt + 1 scoop of whey protein + 1/2 cup of blueberries = 43 g of protein

170 g salmon fillet + 1 cup quinoy + 1 cup broccoli = 45 g protein

120 g tuna + 1/2 cups beans + 2 cups baby spinach + 1 cup cherry tomatoes = 43 g protein

1 cup cottage cheese + 4 tablespoons hemp seeds + 1 cup sliced ​​pineapple = 42 g protein

170 g chicken breast + 1 cup brown rice + 2 cups baby kale = 42 g protein

170 g sirloin + 1 medium sweet potato + 2 tablespoons pesto = 40 g protein

1 cup low-fat milk + 1/2 cup low-fat white yogurt + 1 scoop of whey protein + 1 tablespoon almond butter + 1 frozen banana = 44 g protein

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