Nutrients and supplements, and diet – does one make sense without another?

One must realize that by cultivating all kinds of physical activity we create an increased demand for macro and micro nutrients. The demand of a physically active person for nutrients is higher than that of a sedentary and less active lifestyle.. Accelerated by regular physical activity and proper nutrition, metabolism guarantees more effective use of nutrients that we eat. It should be remembered that the…

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…

Gainer versus a natural meal – the whole truth

One of the intensively advertised products on the market of supplements and supplements are gainer preparations. The different types of composition differ from each other, but the most common contain mainly carbohydrates 60-80%, protein 20-40%, MCT oil, vitamins, minerals and small amounts of various metabolic activators like creatine, glutamine, carnitine, dibencozide, inosine, taurine etc. . Browsing the ads in magazines and catalogs of supplements and…

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…

Diet and supplements on the first steroid cycle – the basics

You need to know about one thing – your metabolism will be significantly accelerated on the cycle. This means that you are no longer subject to the rules that you have been sticking to while preparing your diet. Assuming you weigh 90kg, you’ve eaten about 180-200 grams of protein, 500 grams of carbs and 60 grams of fat a day. 3000kcal is a good amount,…

Creatine and caffeine – is it really a bad combination?

Does the use of caffeine during creatine supplementation reduce its effect? Or is it a good connection? Does not one exclude the other? There are lots of opinions on the Internet, but most of them are sucked out of the finger. “Creatine hydrates, caffeine dehydrates” – you can often hear it from people who are training or find it on websites. Is the use of…

Creatine forms – which one is best to choose?

Creatine is the most effective supplement used by gym enthusiasts around the world. Which creatine variety is therefore the best? What form to choose for yourself? Regardless of the form you choose, remember that this is one of the essentials of every practitioner. Manufacturers offer many forms of creatine, ranging from the most popular – monohydrate, to various types of keratin. Although there are a…

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…

Why white rice is the best source of carbohydrates after a hard workout?

A post-workout meal is recognized as the most important one in our menu. It directly influences the regeneration of our muscles. Certainly you have often wondered what to eat after training. Well, the white rice found in every kitchen is the best solution for quick delivery of carbohydrates to the body.   White or dark rice? Recently, you can hear many voices about the fact…

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…

What to drink and what not to drink in hot weather? What to effectively quench your thirst on hot days?

What to drink in hot weather? It’s best to mineral water that will quickly quench your thirst and effectively prevent dehydration.The best way to heat is also juice, preferably freshly squeezed out of specific fruits and vegetables, such as tomatoes. Deteriorate your health Check what you drink and what you do not drink in hot weather to effectively quench your thirst What to drink and…

Supplementing electrolytes. How to replenish electrolytes in the body

Electrolytes are necessary for the proper functioning of our body.These deficiencies can lead to disturbances of the heart rhythm, fainting and trembling.Check what is the correct value of electrolytes in the body and how to replenish the shortage of electrolytes in the body. Electrolytes are the medical term for salt ions that are found in our body fluids – in blood, plasma and tissue fluids.”…

Potato pancakes – calories, nutritional values

Traditional potato pancakes are very popular not only in Poland, but also in other countries. Potato pancakes can be made from young potatoes, as well as older ones. Potato pancakes can be prepared from potatoes grated on thick mesh or ground. the nutritional value of potato squash – how many calories do you have?   Potato pancakes are a flat cake made of grated potatoes…

What to eat at work on the second breakfast?

You bring a second breakfast to work from home? No, it’s bad, you can not be empty stomach for hours! Instead of eating anything, take a healthy snack with you – a sandwich, sliced ​​vegetables or fruits topped with natural yogurt. This small meal is supposed to provide us with 5-10% of all-day caloric demand, its main task is to provide the body with energy…

Spelled and spelled flour – properties, nutritional values

Spelled wheat, also known as a spear, is a rich source of B vitamins. Spelled wheat, also known as a spikelet, is a rich source of B vitamins – riboflavin, niacin and thiamine, as well as iron, manganese, copper and an amino acid called tryptophan. In addition, spelled compared to ordinary wheat contains more protein. Spelled is an ancient wheat variety that has been forgotten…

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…

4 training myths in the period of body fat reduction

Myths and rumors about fat burning are abundant. Many of them are sucked out of the finger and there is no support in practice. The following article presents the most common rumors among gym enthusiasts. Surely everyone has heard a myth about burning fat. In the vast majority of cases, they are passed on by people who have no idea about healthy eating and training…

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…

Fat burners – the whole truth about them

Sooner or later, the reduction period awaits each person who has started the adventure with the gym. And the topic of fat burners is related to the reduction! Are they really effective or just marketing? In this article, I will present all the necessary information that will help you answer the question Is it worth buying a fat burner?   What exactly is a typical…

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…

11 effective tips on diet

You signed up for fitness and the fridge you have packed with healthy products, but the weight does not want to go down, and you lose hope? There are many healthy tips for nutrition, but these are never enough. We present 11 tips that you can use in your diet. Healthy food. Of course, but without exaggeration. Nuts, avocados, olive oil and dark chocolate are…

What to eat to burn calories faster?

Fashion for a diet-miracle is definitely outdated. It is known, however, that regular exercise combined with proper nutrition can bring great results, visible not only in the silhouette of the body, but also in well-being. Here are 5 ingredients that added to your daily menu can make us significantly accelerate the calorie burning process. Grapefruit They significantly accelerate metabolism. They are very filling and rich…

What to eat before training? advise!

It’s hard for us to enter workouts in such a tight schedule of the day. The situation is complicated by the fact that we should always take care of the meals consumed before the exercises. Eating too much or not recommended food before training can not only make it difficult to move, but also cause indigestion, lethargy, nausea and vomiting. On the other hand, a…

Five delicious, quick and healthy snacks to the office

There are a number of tasty and quick snacks that can help you achieve a shapely figure, and to help the mind during work. We offer you a few easily digestible, easily accessible office and nutrition must have! Vitarian force In most stores, we can buy small carrots, radishes, pieces of celery and fruit ready for consumption. They are packed in small containers or bags.…