Attention! Sugar!

Sugar – what it really is Natural equivalents of sugar Which substitutes are better to avoid? Summary   Sugar – what it really is Sugar is sucrose produced in Poland from sugar beets. It is highly caloric – 100 g provides 405 kcal. However, these are so-called empty calories, because sugar does not provide us with any additional nutrients except energy. It is recommended that…

Acerola – a treasury of vitamin C

What is acerola? Operation and properties Acerola for children?   What is acerola? Acerola is a perennial and green shrub, which also often occurs under the name of Barbados cherry. This plant is mainly found in Central America, more precisely in the areas of the Canary Islands, and from there goes to the European diet. Acerola was initially used to treat a wide range of…

Alcohol in the athlete’s diet

The influence of alcohol on the synthesis of muscle proteins The influence of alcohol on hydration The influence of alcohol on injuries Other effects   The influence of alcohol on the synthesis of muscle proteins Nutrition strategies aimed at maximizing regenerative processes should start in the first hours after training. Laboratory tests have shown that muscle mass synthesis (MPS) is optimized for protein intake of…

The most interesting facts about food in a condensed form

The most interesting facts about food in a condensed form. Part of this knowledge is worth using when making everyday choices or preparing homemade dishes. Part of it will not help you, but it will definitely interest you! Add lemon juice to green tea, and make your body use more of its antioxidants. The process of industrial drying of fruit deprives them of 30 to…

What should you know about fructose?

Are you ready for exams? Avoid the fructose-sweetened beverages and sweets. This sugar slows down thinking and hinders learning! Previous scientific studies have proven that fructose increases the risk of diabetes, obesity and fatty liver. Now scientists are putting fructose in one more disruptive effect on disrupting normal brain function. Their research was published in the Journal of Physiology. The average American eats 56 kg…

Intermittent Fasting (IF) – facts and myths

Periodic hunger strike (IF) has many opponents, hence a lot of myths on this subject. The purpose of this article is to refute the 5 biggest myths about this irrational diet. Thanks to an accurate explanation you will be able to personally separate the truth from the myths.

Basics of supplementation – useful information

Like many manufacturers – so many recommendations on the use of suplements and nutrients. What exactly do different forms of supplements differ from each other? How to consume supplements to give the best effect? In this topic we will address very often asked questions about supplements and nutrients, especially among new lovers of strength sports. What is the difference between powder, capsules and tablets? The…

Supplements – the necessary basis or unnecessary expense?

There are plenty of supplements to the diet on the market, and each of them is characterized by a different action. Manufacturers provide visible results during their use. Are they right or is it just a marketing game? Is it necessary to take supplements? And what’s more – is it necessary? Do all supplements give a clear feeling of their effect? Below you will find…

The 6 biggest nutritional problems

A proper diet is one of the basic factors that influence the behavior of health. However, athletes often make simple nutritional mistakes that have consequences that are sometimes difficult to fix. Therefore, let’s take a look at the most common nutritional problems faced by sports people. Let’s try to avoid them.

7 herbs that every man should use

Herbs are proven and natural methods of treating certain diseases. He is also famous for his preventive action. Used regularly, help the body, improve well-being, reduce the risk of disease and injuries. What herbs should especially reach men?

3 best joint supplements for people lifting weights

One of the most common problems faced by weightlifters is joint pain. The reasons for this may be different lack of warm-up, too long and frequent training, too heavy weights, lack of regeneration, lack of appropriate nutrients. Each pond in the body has a very limited spread. It depends on age, but also on health and joint wear. Think of it as a consumable part…

7 ways to force muscles to grow

For each of us, the time comes when the training plan does not work as it did at the beginning, and the muscles stop growing. How to deal with the downtime in the effects? Is it the result of mistakes made? Not necessarily! The fact that over time, using the same exercises, in the same amount, frequency and sequence, you stop seeing the effects of…

Active regeneration – effective muscle recovery after hard training

During physical exertion, there is a process that decreases performance. Only after the period of regeneration the body begins the supercompensation necessary to increase the efficiency. Therefore, every new effort, whether in sport or in everyday life, should be made only after the completion of the reconstruction processes. Then, there is full readiness to act in the physical and mental sense, and above all protection…

Increasing your strength is impossible? What mistakes can you make?

Stagnation is a very common phenomenon among people exercising strength. Most often it results from mistakes that they do not realize. The principle is simple – if there are no effects, you must find the reason. It may be in a place you would not think about. Check what you are doing wrong and eliminate it!

Electrolytes – why are they so important?

Electrolytes are otherwise called mineral salts. These include sodium, potassium, magnesium and also chlorine. They are necessary for maintaining fluid and electrolyte balance in the body. This is not only about the total water content, but also about the amount of fluids accumulated in individual cells, including muscle. Their content is important for the proper functioning of the circulatory, respiratory and even digestive system. During…

Protein diet – 5 negative effects of a protein diet

Protein diets are widely known for giving quick results as slimming diets. These include the Atkins Dukana method, as well as South Beach commonly known as the South Beach diet. In the first stages, it is recommended here to radically eliminate carbohydrates in favor of lean protein and healthy fats. Unfortunately, with the rapid drop in weight, the risk of health problems increases. We present…

7 best regenerative products

During increased physical effort, remember to regenerate. Regardless of whether our goal is to reduce body fat or build muscle mass, it is very important. Contrary to appearances, it is not during heavy training that muscles grow, but just at rest. Currently, there are many supplements on the market that aim to regenerate and thus forget about natural products. Below you will find a list…

HDL, LDL – word about cholesterol

We still hear that cuisine is rich in cholesterol, which makes us a nation exposed to cardiovascular disease. Check if this is true and how to fight the negative effects of our traditional diet … Eating dishes containing excessive amounts of animal fats is responsible for the creation of so-called atherosclerotic plaques, narrowing blood vessels and presenting the danger of heart disease, especially myocardial infarction.…