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NUTRITION

6 Myths About the Dangers of Sports Nutrition

Posted in NUTRITION on July 25th, 2012 by admin – Be the first to comment

Sports Nutrition – is the “chemicals”

The truth is that sports nutrition products is a concentrate of the usual food, purified with  the latest modern technology from ballast substances and other unwanted components. For example, in the protein are kept to a minimum amount of carbohydrates and fats, if talking about carbohydrate drinks – the number of proteins and fats. In supplements are highlighted substances that if consumed in time help on quick recovery and enhance performance (complex amino acids, BCAA, creatine, glutamine, vitamins and minerals, etc.).

Sports nutrition harms digestion

Sports nutrition – it is not the main meal, but a special food supplement, which should not exceed 30% of the diet. Goldenmusles.com recommended to drink about 1-1.5 liters of water per 100 grams of protein consumed, and you will have no problems with the stomach.

No need for sports nutrition, if in diet there are sufficient natural products

Goldenmuscles.com with certainty we can say that without competent use of sports nutrition is very difficult and sometimes impossible, to achieve a balanced diet. This is concerned especially to people who practice sport inherent to weight regulation such as bodybuilding. Vitamins and minerals plays an important role, as with natural products covered only 60% of needs of the organism, making it difficult to function optimally. read more »

Why do we need to take care of liver?

Posted in HEALTH PUBLICATIONS, NUTRITION on May 7th, 2012 by admin – Be the first to comment

Why do we need to take care of liver?

The liver performs a vital function in our body – filters out many toxins we consume daily. There is one more reason why we should take care of our liver. This helps burning and metabolizing fat in the body. The liver also produces bile that is necessary for digestion of fats and other substances.

Continuous contaminations of body with toxins provide an enormous strain on the liver and eventually it begins to function worst. So if you want to be wellness and achieve the desired results in fitness, it makes sense to keep your liver healthy so that it can function at 100%. Below we will discuss a few tips in order to help you in this matter.

Detoxification of the body and the Cytochrome P450
One of the functions of the liver is detoxification of the body. This enzymatic process, which eliminates unwanted chemicals, includes two phases.

The first phase begins with cytochrome P450. This is family of enzymes catalyzing the oxidation of organic compounds. Enzymes are distinguished mainly by the liver, but also occur in the adrenal glands and ovaries. In the first phase the cytochromes are trying to neutralize the toxins that then excrete the residual products reaction in the second phase detoxification. Toxins that have been neutralized and converted from the fat-soluble to water-soluble, are excreted through the kidneys. Substances which have been neutralized, but not converted, cannot be deduced in the first phase and move into the second. read more »

3 Fat Rich Food that Bodybuilders Needs!

Posted in HEALTH PUBLICATIONS, NUTRITION on December 24th, 2011 by admin – 1 Comment

3 Fat Rich Food that Bodybuilders Needs!

1. Eggs – over the time in bodybuilding world eggs remained one of the best sources of protein, being on the top in comparison with other products. Both albumen and yolk are rich in quality proteins but albumens easier digest. Yolks also contain fats that slow digestion so providing proteins in human body for a longer period of time.

Single yolk contains 6 grams of fats (half of them being saturated), so 6-8 eggs per day can bring too many fats. But by removing some yolks from diet will be achieved a balance.

2. Red meat – Of course to obtain performance it is necessary to reduce calories, but the elimination of fat in the diet can lower testosterone levels. Red meat contains fats that support the high level of testosterone in the body. It is recommended for bodybuilders to eat red meat daily. read more »

Hidetada Yamagishi Workout Routines

Posted in NUTRITION, TRAINING on January 23rd, 2011 by admin – 1 Comment

How did you get started with bodybuilding?

I played rugby in my teens and I wanted to gain weight to enhance my performance. At the time, I only weighed around 130lbs but through weight training, I was able to gain almost 50lbs by the time I had graduated from high school.
“After I graduated, I was looking for something new I could pour my energy into, and finally found my passion, bodybuilding.”

Where does your motivation come from? read more »

Meal Before and After Workout

Posted in NEWS, NUTRITION on October 2nd, 2010 by admin – 1 Comment

It doesn’t matter how organized you are, it can happen between your workouts that you want to eat. In these cases you should know what you can eat and in what quantity. When there is no time to cook before or after training you can visit fast-food restaurants. Here are some suggestions:

Before workouts:

It would be perfect for you if you intake 20 grams of protein and about 40 g of slow-burning carbohydrates. At fast food restaurants it is very easy. In almost all restaurants you can find grilled chicken, but take care not to eat any sauces. You can also take a Diet Coke to get about 120 milligrams of caffeine to power your training.

read more »

Can You Build More Muscle by Consuming Quickly?

Posted in NUTRITION on September 17th, 2010 by admin – Be the first to comment

When it comes to eating, think marathon, not sprint

Remember how your mom would always tell you to chew your food? She know from what she spoke. Proper chewing of your food not only helps to break down the food mechanically, but also helps to release more digestive-system enzymes to carry the process further. If you don’t chew your food enough, it may result in incomplete digestion. That means there are less nutrients, such as amino acids, getting to your muscles, and this could limit your muscle growth.

According to research from Japan, the rate at which you eat your meals may influence the amount of bodyfat you hold. Researchers from the National Institute of Health and Nutrition in Tokyo assessed the eating rate and the amount of food eaten by almost 1,700 female subjects along with their body mass index (the BMI is a way to determine obesity based on weight and height). They reported in a 2003 issue of International Journal of Obesity and Related Metabolic Disorders that the faster the subjects tended to eat their meals, the higher their BMI and, therefore, their body fatness. read more »

Jay Cutler – Advice for beginning bodybuilders

Posted in NUTRITION on September 10th, 2010 by admin – 2 Comments

What is the most important piece of advice you can give to beginning bodybuilders just starting out?


The most important quality you need to cultivate is patience. Nobody makes progress as quickly as they would like to, not even the top pro’s. When you’re just getting started, you really need to forget all about going from a regular body to a great physique in 60 days, 90 days, or even a year. It takes time to build a good physique, and even more time to bring up any lagging bodyparts so that you’re complete and balanced. A lot of guys get discouraged if their back or their legs aren’t growing at the same rate, and they focus more on the areas that respond faster. That will lead to huge imbalances in the long term if you keep it up. At one point I had to recognize that my legs were overpowering my upper body, so I had to back off on them a little before the situation got any worse. I would also urge beginning bodybuilders to be very consistent with your diet and training routine. The growth process is slow, but it will be steady as long as you keep eating right and training hard, one day at a time. Finally, I would say to try and keep balance in your life and don’t make bodybuilding your whole world. There’s this idea that being totally obsessed and shutting out everything else in life will make you a better bodybuilder, but I think the opposite is true. Have friends and relationships, have other interests outside of the gym, and you’ll be a much more well adjusted person. read more »

Fish – Bodybuilder’s Diet

Posted in NUTRITION on August 13th, 2010 by admin – Be the first to comment

Fish is a staple of every bodybuilder’s diet. Even before we knew that certain fats were actually good for us, most types of fish made a great source of lean protein for the serious weight trainer. On today’s bodybuilding menu, fattier fish like tuna and trout also make the list, thanks to their essential omega-3 fatty acids that not only offer health benefits, but also can actually enhance muscle growth and fat loss. Low-fat fish, such as cod, halibut, sole, light tuna and tilapia still makes a great meal for bodybuilders.

So, if FLEX is telling you that tilapia is a good low-fat fish to eat, you may be wondering why the mainstream media has been telling you to avoid tilapia like the plague. That’s a great question, and of course, we have a great answer. It’s just another case of scientists failing to use common sense. The researchers who claimed that tilapia was unhealthier for you than bacon or a greasy burger were from Wake Forest University (Winston-Salem, North Carolina). Why did they make this claim? It’s because, according to a study they published in a 2008 issue of the Journal of the American Dietetic Association, tilapia has an unsavory ratio of omega-6 fatty acids to omega-3 fatty acids. read more »

Dieting and the Immune System

Posted in HEALTH PUBLICATIONS, NUTRITION on August 11th, 2010 by admin – 1 Comment

It has long been thought in bodybuilding circles that prolonged dieting for beach season comes with the feeling of being run-down, and being more susceptible to illness and sickness. In fact, a lot of people ramp up their intake of vitamins and anti-oxidants during this time as they firmly believe that their immune system is vulnerable. Some new research coming out of Australia is suggesting that not only is this not the case, it may in fact be the opposite of what actually happens. Yes, it may actually get stronger.

I say this *may* help strengthen the immune system because the study I am referencing in this update is done on obese people who have lost a modest amount of weight, showing immunity improvements. This is quite a far cry from someone already quite lean (sub-15%) and healthy aiming to get incredibly lean (sub-10%) to look good in Speedos. However, the immune systems of the life extension folks who practice calorie restriction (CR) suggest it may be the case for bodybuilders like us. These folks stay on very low calories for long periods of time without refeeding days as they believe it prolongs life and delays aging. The effect of CR retarding aging has been proven in worms, but human studies are on-going to my knowledge with nothing tangible as of yet. But not only do these folks believe it works, they believe it helps with avoiding sickness, and I recall reading an article where one guy claims that CR has corrected his short-sightedness! read more »

Glucosamine + Curcumin

Posted in NUTRITION on August 10th, 2010 by admin – 1 Comment

Protect your joints with these so you can train heavy and hard

Glucosamine

Few people realize that glucosamine is actually a combination of the amino acid glutamine and the sugar glucose. It is found primarily in joint cartilage. The body incorporates supplemental glucosamine into molecules called proteoglycans, which are part of joint cartilage and work to maintain the integrity of the joint and repair damaged cartilage. Research shows that glucosamine stimulates the generation of new cartilage by activating cartilage-producing cells known as chondrocytes. As a result, and as numerous studies confirm, glucosamine can help to alleviate the signs and symptoms of the joint wear and tear that can occur with heavy training. In fact, one study showed that glucosamine was as effective as ibuprofen for alleviating symptoms of osteoarthritis in the knee.

Curcumin

Curcumin is the active ingredient in turmeric, which is a spice used in many curry dishes. read more »

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