The importance of salt in the bodybuilding body – use or not?

Bodybuilding has become the biggest commotion around sodium. Some delight with its beneficial effects, others avoid it like a plague. Namely, some “load sodium” before the competition, others blame him for his failures. Some remove him from the diet a week before the competition, others limit the supply of sodium only for a day or two. There is a good or bad way to introduce…

How much protein do you need for your muscles to grow?

No professional athlete knows as much about nutrition as a bodybuilder, because no other sport requires such a precise nutrition. The quality and productivity of bodybuilding training is a reflection of its nutritional status; Occupied seats are the direct result of a nutrition strategy. Of the three main nutrients (carbohydrates, fats and proteins), proteins are the most important for bodybuilders. Only proteins become part of…

Fat reduction – the basics to keep in mind

Fat reduction is an inseparable part of any person who wants to have a muscular body. Regardless of whether this stage occurs after the period of building muscle mass, or at the beginning of the adventure with strength training, you need to know how to carry it out, so that the loss of muscle while shedding pounds was as small as possible. Fat reduction –…

A magic fat burner? Do something better!

Is it possible to build muscle mass and reduce subcutaneous fat at the same time? Opinions on this subject are divided. It is true that we will achieve the best results by focusing only on one of these things. However, the reduction does not mean a drastic decrease in muscle mass! More about this below. The right diet Rational healthy eating is the key to…

The importance of a post-workout meal

Why is it said that the first 2-3 hours after training should be used to the best? This is called anabolic window, or rather its next stage. It begins as early as during training. This is the time after physical exercise, in which the provision of appropriate nutrients can enhance the effects of training. A post-workout meal is of great importance, but it must be…

Top 6 sources of fat that support fat loss

For many years, a very erroneous approach related to weight reduction has been clarified. It assumes that it is best to eliminate all fats from the diet, because they determine whether we are still fat. In this case, we can not talk about a healthy, balanced diet. Below you will know six sources of fat that have an impact on reducing body fat.   Fats…

Burn 3 times more calories with 4 simple rules

Adipose tissue is one of the most hated by athletes topics. Everyone is trying to get rid of it to make the muscles visible. Sometimes, despite efforts and following the diet, we simply can not reduce it. Here are 4 simple rules that can help you burn even 3 times more calories.   1) Cardio training in the morning before breakfast Exercise on an empty…

15 worst dishes during reduction

Are you on a reduction diet, and yet, do not you see any effects? Probably the mistake lies in composing meals. Below we present 24 products and dishes that you have to beware of if you do not want them to undermine your efforts. Remember that the reduction diet is not just a limitation of calories, but a diet scheme based on getting to know…

How much can you put on weight in one day? Can you gain weight after one day of gluttony?

Even healthy eating people have days of greed and this is not an abnormal thing, which is why, in practically every culture, there are planned days where you can eat more – feast days, including holidays or all sorts of celebrations. the organism after one day’s binge eating? You probably wonder whether the day you observe after fat loss is the accumulated fatty tissue? Fortunately,…

Everything about eggs!

Everything about eggs is worth knowing and a handful of practical advice on how to handle them.   The nutritional value of eggs Protein The egg protein contains all the essential amino acids that the body can not produce. They are absorbed almost entirely and are used, among other things, to build muscle.   Vitamins and minerals Eggs contain iron, phosphorus, sulfur, calcium, potassium, chlorine,…

Eat it and lose weight

Do you want to lose weight faster? Reach for products that support fat loss.   Greek yoghurt High protein content in this type of yogurt makes it a tasty and effective stimulant of weight loss. Greek yogurt contains twice as much protein as plain yogurt. This makes it longer digested so that after we eat longer we are satisfied. What’s more, the body uses more…

100 ml of red persevering wine is 68 kcal

Clipping day winter evening. After a hard workout and an even harder day of work. I only dream about one thing – a good supper and a glass of wine, or maybe two? Alcohol is very caloric, learn more to better control your diet and training!   By ordinary alcohol, we mean ethyl alcohol, which is used for the production of various types of alcoholic…

Seven dietary ways to speed up the metabolic rate

When you add physical activity to a healthy diet and apply some culinary tricks and diet modifications, your weight will start to fall faster. See how you eat and how to eat, turn up the metabolism.   Drink water The body needs calories to burn calories. Even slight dehydration can cause a drop in metabolic rate. People who drink eight glasses of water a day…

Fat burning tricks – change habits in the kitchen

Try dietary ways to speed up the fight against overweight and excess fat tissue. Just a few small changes. It works!   Eat more protein for breakfast and lunch, and burn more calories for the rest of the day. In addition, a diet rich in protein is a signal for the body has come a time of abundance, no need to accumulate stocks!   Drink…

Mistakes made while reducing body fat

Many people try to burn the residual fatty tissue (especially after the period of building muscle mass) but have no effect. What are the reasons? Perhaps they make the basic mistakes made during the reduction period. Read the article below to find out what may be the cause of ineffective reduction. Fat reduction is as important among gym enthusiasts as building muscle mass. As you…

Why is counting calories / macronutrients so important?

You’ve probably seen people in the gym that always look the same. In addition, the weights that float do not change. Most explain that it is the fault of genetics. In most situations it is obviously nonsense! Anyone who devotes a few minutes a day to calculate calories / macronutrients to arrange a diet tailored to him, it is possible that he forgets what is…

Positive aspects of combining BCAA and glutamine

BCAA branched amino acids and glutamine are undoubtedly key amino acids in the diet of every gym lover. Each of them is important in its own way, however, both one works anti-catabolic, accelerates regeneration and contributes to the construction of new muscle tissue. The combination of BCAA amino acids and glutamine in supplementation can bring amazing results!   BCAA branched amino acids BCAA branched amino…

Homemade protein bars

Make your own protein bar. It will always be a great alternative to a meal or when you will not be able to eat a ready-made protein bar. With this recipe you will learn not only how to make your own snack – but you will also see how simple it is!   What are the protein bars for? Protein bars are a great solution…

The 2 most important meals during the day

As everyone knows, the diet plays a very important role in the bodybuilder’s life. Each dish is properly prepared in terms of the amount of calories and basic macronutrients. Undoubtedly, the 2 most important meals are the peri-training, ie pre-workout and post-workout meal. But what should you eat so that the effects of hard training are the best? Find out what should be the 2…

Berrator – effectiveness and safety in weight loss!

Recently, there are many ads on diet supplements on the radio, press and television. According to marketers, various types of syrups, pills or capsules are supposed to have a beneficial effect on the whole body. Of course, this is not entirely true. It is difficult to find supplements worth recommending in the thick of various, highly advertised means. However, you can not be discouraged. A…

7 mistakes made while reducing body fat

Fat reduction is a long-lasting process that requires systematic work. Intensive training and increased protein intake is just a step to improving the appearance of your figure. Check what mistakes can stop your progress. Do not let go and fight for your assumptions.   Skipping meals It often happens that at lunchtime we are not, as it seems to be, hungry enough. Equally often, we…

Why is it worth eating seasonal, local fruits and vegetables ?

Late spring and summer is a great opportunity to include larger amounts of vegetables and fruits in the daily menu. These warm months are the period when we have access to the richness of various colorful gifts of plants. Vegetables and fruits are also an excellent source of vitamins and minerals, which multivitamin tablets can not replace. The most important principle in the theory of…

How to prepare healthy, homemade ice cream?

Spring and summer are seasons, during which we often reach for delicious, refreshing ice cream. However, when we trace their composition on the labels, they probably will not taste so much anymore. Hardened fats, sugar syrups, emulsifiers, improvers and dyes – these are the flagship ingredients that we find in most of the purchased ice flavors. Instead of choosing ready ice cream, you should prepare…

White, black or red?

Currants – popular in small gardens and plots, while in the bazaars appear less and less. Not everyone loves their sour taste, which is why they are very popular. It’s a pity, because it is our native good, rich in many valuable ingredients for health. Raspberries, strawberries, peaches are very popular among adults and children. You can buy them at fairs, supermarkets practically throughout the…