Body building and nutrition

sportMost people who practice some bodybuilding sport want to have results sooner. I personally spent a lot of time researching for appropriate exercises, supplements and as everyone – experiment on myself. I`m not pretending for being a fitness guru, in this article I share the foods that work for me. When I combine – exerciseses 2-3 times a week with these food – the results are visibly better. My muscles are growing faster and have more energy for workouts. These are the two effects that I look for in my diet.
Everyone considers for themselfs whether to seek improved performance through chemistry or natural products. In this article I`m givint attention to the second one.
Before training
Spirulina
  • spirulinaApproximately 20-30 minutes before workout have fruit juice with spirulina. When I drink spirulina before workout, it`s like I have put enriched fuel in the car. I can do 1-2 reps of push-ups in the series, more than if I have not drink spirulina. Of course miracles can`t happen with any supplement, but the energy it gives is visible. Very rich in B12, which is further absorbed in a much larger extent from the body, in comparison with synthetic additives, enriched with B12 – most of them are degraded by the acidity of the stomach before they are absorbed. I.e. B12 in spirulina has higher absorbability than that in the artificial additives. I happened to cut out training few times and then start from scratch, so I have observations and statistics for my sport results from scratch – and when I take spirulina when I train, my muscles grow noticeably faster. This is due to the fact that the spirulina consists of approximately 65 – 70% proteins.
I prefer spirulina on powder, not tablets as it is cheaper than pills, and just psychologically I prefer to take supplements in the food rather than taking pills. Spirulina`s taste is not very pleasant – that`s why a lot of people prefer it the version of pill. For me – its flavor becomes much better, if dissolved in juice (preferably citrus). One tablespoon on half or one cup of fresh juice. This is where everyone considers for them self – what is his their way of taking spirulina . Still, the energy value of fresh before workout should not be underestimated too.
Muesli with goji berries and whose
  • mjlusliFew hours before training session I have a muesli with goji berry and whose. If I exercise at lunch – this is usually the breakfast. Both have high energy to be forfeited “liquidity ” for a long time. The first time I`ve heard about whose, was in regards to the achievements of the tribe taraumara at the marathons. Their tribe is famous for being able to run 40 kilometers a day without a problem. Much of the credit for their high score is given to the whose. This is due to its gelling properties in the stomach, which supports carbohydrates longer in standby mode, and ensures the maintenance of a high level of moisture in the body. Apart from the energy qualities – it helps the restore and growth of the muscle tissue and relieve the effects of muscle strain. This is due to the high levels of protein and amino acids in whose. Two tablespoons whose supply about 5 grams of protein .
Goji Berry – in addition to the meritorious healthy qualities that these fruits are known for in the web, they also give a lot of energy, helping to lift the tone. It has a positive impact in the fight against cellulite and helps for better metabolism .
For even better effect of the muesli, you can add sesame and linseed to it (have in mind that, if it is not crushed / chopped – it simply passes through the body without being absorbed - because of its husk)
Hemp
  • 2014-03-30 14.33.55It is well known that meet is rich of proteins. And wide spread practice, is to have chicken fillet in the menu (which theoretically consists around 60 gr. protein), after workout. But it is not that well known, that only 20% of these proteins are absorbed by the body – so in fact 1 chicken fillet contributes only 12 gr proteins effectively to the body. 100 gr. hemp seed consists around 30-35 gr. proteins, which are absorbed on 100% off the body.
There are approximately 10 gr. proteins in 3 spoons hemp seed. Its taste is pleasant and neutral. I personally have not found dish that doesn`t combine well with hemp. It can be made as milkshake (pilled hemp seeds are blended in water), in muesli, or added on top of any already prepared meals. For me hemp seed is not contradiction of the meet. I think that they could be combined successful for better results.
Quinoa
  • 2014-03-30 15.22.54There are 15 gr. proteins in 100 gr. quinoa. It has pleasant, neutral taste. It cooks pretty quick – boiled for bout 10 minutes – when the seed opens up – it is ready. It is from the plants for which is good to change a water after boiling, and then left at a slow fire, so good nutrients not be destroyed by the high temperature (quinoa, other hand does not need high temperatures in order to be cooked- if you have more time, I would offer you to just soak in hot water for hour – two to get the same effect as to boil at a higher temperature, but you`ll have more of the good nutrients of the quinoa persisted. Can be combined with vegetables or prepared on the same principle like rice or as being on side of meat dish, it is also very well combined as an ingredient in any salad.