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Products useful for fitness and bodybuilding

For a beautiful embossed muscles proper nutrition is no less important than regular exercise, because even the most strong muscles, covered by a layer of subcutaneous fat will not have an attractive appearance. Therefore, the priority task in the struggle for a beautiful body is burning fat and will help in this case proper nutrition, which not only ensures the growth of muscles, but also to prevent the deposition of fat. When choosing products, preference should be given to natural sources of protein and foods rich in essential amino acids and trace elements for intense metabolism in the body.

Protein-rich foods

Proteins are generic "building" blocks of the body. This protein ensures muscle growth, so in a period of intense training for the formation of a beautiful muscular relief, you should consume foods rich in this nutrient. Natural sources of proteins can be products of both the animal and vegetable origin. Sports nutrition is best suited products with a high content of proteins at the same time contain the minimum amount of fat and carbohydrates.

Best foods for bodybuilders and fitness enthusiasts is considered a lean meat beef grass-feeding and filet salmon, and plant foods – black beans and protein powder from hemp. These products contain not only large amount of high quality protein, but also valuable polyunsaturated fatty acids.

Beef is an irreplaceable product during intense workouts. Portioned piece of meat with a body weight of 180 grams contains approximately 35 grams of protein and 12 grams of fat, of which a large number of contains omega 3 unsaturated fatty acids. When buying meat, be sure to verify that the feeding animal was held on the grass, not the feed, because when natural feeding in beef is several times increases the content of zinc, iron, vitamin B. in addition, the beef does not contain carbohydrates, making this product ideal for sports nutrition, when it is necessary to remove subcutaneous fat deposits.

Fillet of salmon – a great source of protein, vitamin D and omega 3 fatty acids. The amount of protein per serving (39 g of protein 180 g fillet) salmon fish are superior to beef. For power lifters are best suited for trout, salmon and Steelhead. Preference should be given to salmon fish, caught in natural environment or grown in environmentally sound hatcheries, as in intensive cultivation of salmonfish are often used hormone and growth stimulating drugs and antibiotics, which accumulate in the fish flesh.

Black beans – a valuable source of vegetable protein and fiber and carbohydrates. This combination of nutrients makes beans a very satisfying product. A half Cup of black beans contain 331 kilocalories and 60 grams of carbohydrates and 21 g protein. It can be consumed as a separate dish, and in salads and meat dishes.

Protein powder from hemp is relatively new, but very promising product for sports nutrition. Vegetable protein for its biochemical composition is not less valuable than the proteins of animal origin. One scoop of protein contains 22 grams of protein, 2 grams of fiber and 20 grams of fat. The protein from hemp is a valuable dietary product that is used in weight loss and for the preparation of a balanced diet.

Foods rich in fiber

Despite the fact that fiber is very poorly digested and absorbed by the body, this food item in small amounts stimulates the gastrointestinal tract and improves metabolism.

As sources of fiber ingredients of plant origin. A large amount of fiber contained in oat flakes, which, moreover, are a source of complex carbohydrates. Oatmeal is rich in valuable insoluble fiber, which not only improves digestion, but also absorbs excess fat received with food, and removes them from the body. However, you should not overuse this product, because in one Cup of cereal at 7 grams of fiber contains 32 grams of carbohydrates and 190 calories. Fairly high in carbohydrates will slow the fight against the subcutaneous fat.

Rich in fiber and sweet potatoes (yams). It is the high fiber content of the sweet potato allows neutralizing the starch, which is also rich in this vegetable. When you intake large amounts of starch, it releases insulin which blocks the burning of body fat. But thanks to the fiber, changes in the secretion of insulin by eating sweet potatoes does not occur. In one sweet potato of medium size contains 4 grams of fiber and 26 grams of complex carbohydrates. A large number of vitamins and minerals stimulates the metabolism.

Foods rich in vitamins, micro - and macroelements

In addition to the core nutrients, athletes with high physical exertion requires a significant amountvitamins and various nutrients, which stimulate an intensive exchange of substances, thus contributing to more effective muscle pumps and "burning" of fat.

Valuable dietary product is cabbage of various kinds. Most useful for athletes considered to be the Brussels sprouts and Kale, which have a low calorie and high nutritional value. The value of Brussels sprouts lies in the high content of vitamin C, which promotes the "burning" of internal fat of the body. Ascorbic acid in the composition of the Brussels sprouts has a mild effect and does not damage the mucous walls of the stomach. Very comfortable and the fact that even when frozen Brussels sprouts do not lose their useful properties. Kale is not only low-calorie diet and an excellent source of fiber, calcium and iron. Fiber improves digestion and promotes the excretion of dietary fats that have not had time to be absorbed by the body. Calcium is necessary for secretion of hormones and neurotransmitters of the nervous system, which together are responsible for the metabolism of fat. Iron and increases the level of oxygen transfer in the blood that significantly increases the efficiency of the workout and accelerates muscle growth. The combined effect of these elements gives excellent results.

грушаA real storehouse of vitamins A, C, E and b group is a pear. These fruits are rich not only in vitamins, but such vital elements as copper, iron, potassium and zinc. Of great importance is the presence of zinc as a trace element that participates in the synthesis of testosterone, is necessary for effective training. Moreover, as a product of plant origin, the pear contains a large amount of useful fiber. One medium size pear contains up to 7 grams of fiber, 36 grams of complex carbs and 133 calories. The fats in these fruits are missing. More good will if you use fresh pears as canned and dried fruits added a lot of sugar and stabilizing substances.

Not less valuable source of vitamins C and E In is avocado. This tropical fruit is rich in valuable unsaturated fatty acids, including omega 3. Moreover, avocados are very high in calories product. In one Cup of the pulp of this fruit contains 234 calories and 30 grams of fat. Therefore, meals with avocado is very satisfying, however, despite its caloric content, avocados contain a relatively small amount of carbohydrates – 12 grams per Cup of pulp. And high fiber (10 g per Cup of pulp) accelerates the metabolism andimproves digestion.

In addition to these products, athletes are advised to include in your diet and products such as walnuts, eggs and mushrooms.

Walnuts are an excellent source of fatty acids omega 3 and help to activate digestive function. They can be eaten as a hearty snack, or as a Supplement to the main dish. These nuts even in small quantities cause a feeling of fullness, which persists for a long time. It is recommended to eat some walnuts for the night.

Previously it was thought that eating eggs will certainly lead to the increase of level of cholesterol, because egg yolk contains over 200 mg of cholesterol. But recent research scientists have shown that even with daily consumption of 6-7 eggs cholesterol remains unchanged. Moreover, the cholesterol contained in eggs is necessary for the synthesis of testosterone, which in turn stimulates the anabolic processes in the body. When testosterone deficiency fat deposits are formed. One large egg contains 6 g of protein and 70 calories.

White mushrooms will also be a great addition to the diet of the athlete. With its low caloric value, these mushrooms are rich in vitamin D, and essential amino acids. The lack of these elements leads to a decrease in muscle strength and immunity, which, consequently, reduces the training effectiveness.

Proper nutrition is the key to excellent physical shape, athletic, and well-being. Only when the consumption of healthy and quality products possible to achieve a beautiful muscular relief and good muscle tone.