Nutrition

Saturated fats are not as bad as we think!

You’d be surprised, but scientists for a long time have doubts about the harmful effects of saturated fat on the heart and its relevance to diabetes and cancer.

Bad reputation was assign to saturated fat about 100 years ago, when scientists after feeding rabbit with high cholesterol food noticed blockage of blood vessels with cholesterol plaques. These facts were confirmed in 50th years in long-term study; scientists found that eating saturated fat is associated with the risk of developing heart disease. These charges are based on the belief that saturated fats found in meat, eggs, dairy products, coconut and palm oil, raise cholesterol levels, which “pollutes” the blood vessels. After that, the popularity of meatless diets and low-fat products began to grow at an incredible rate, and millions of people refuse fatty foods in the hope to improve their health. But is fat mostly “criminal” or we were confused by commercial research, which is now based on the multi-billion dollar industry of dietary supplements and special products?

Saturated fats are essential for our body!

Fatty acids play an important role in metabolic processes; they are indispensable components of cell membranes, are responsible for the absorption of fat-soluble vitamins A, D, E and K and contain essential n-3 and n-6 ​​polyunsaturated fatty acids (PUFAs).

Read moreSaturated fats are not as bad as we think!

Strategy of carbohydrate intake

If you want every year significantly to gain muscle mass, your diet should contain carbohydrates. But many of us get fat from just one word “carbohydrates.” What should do such people? Never eat carbohydrates out of fear that they will get fat or leave bodybuilding?

In this article Goldenmusles.com will focus on methods that will keep the accumulation of fat under control without sacrificing hypertrophy.

Manage carbohydrate consumption

During bulking cycle you need insulin production. This is a highly anabolic hormone, as well as extremely anti-catabolic. Combining these two features Goldenmusles.com guaranty you’ll get an amazing recipe for gaining muscles.

The constant use of large quantities of carbohydrates for most people will lead to accumulation of fat. It’s amazing to take notice how every day scales shows weight increasing. But looking in the mirror in few months, do not be surprised if you find a reflection of a sumo wrestler.

Next will be presented several ways of controlling the intake of carbohydrates in order to gain lean muscle mass. Try each of them to find the best approach for you.

A small note: these methods are not suitable for fat people

These approaches of nutrition suppose that you should be relatively thin (visible press and with the lack of excess fat on the lower back). If it is not your case, before using one of these methods, focus on losing weight.

When you become slimmer, you can afford a very different ratio of nutrients in the diet, and your body will not be predisposed to the conversion of extra calories into fat. In our plans always intervenes genetics (eg, it matter if you have insulin resistance or not, dominate in your physique endomorphic features over ectomorph, etc.), but in this case you will do better if you first lose weight.

Method # 1: A targeted approach

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Common Bodybuilding Mistakes – How Not To Sabotage Your Regime

The drive to have the very best body can cause people to unwittingly sabotage their own efforts. Plenty of physical mistakes are brought about through enthusiasm for bodybuilding. Working out for hours every day, for example, may seem like a dedicated drive towards muscle improvement – but it can in fact have a seriously detrimental effect. Mistakes and supposed short cuts can be devastating for a regime, so it is important to recognize and avoid common pitfalls.

Overtraining

A common problem for dedicated iron-pumpers is overtraining. The impulse to overtrain is understandable – after all, why waste time which could be used to work on your body? However, it can do far more harm than good. Not taking rest days can not only cause depression, irritability, and chronic exhaustion – it can also actively harm your efforts to improve your body. Your body needs rest days. It is while resting that muscles process the changes you have worked on them. When you give it a day’s rest, the body has time to build and repair tissue. If you persistently and obsessively train, your body will struggle to keep up, and continue to break down muscles as you work out without getting a chance to replenish and increase the store. This severely impacts upon performance, exposes you to a greater risk of injury, and means that, frustratingly, you won’t see any significant muscle growth or fat loss for your hard efforts. Take a day or two off a week to ensure that your body has time to repair micro tears and pile on new layers of muscle.

Under Eating

Some people under eat before a workout in the hope that the body will use fat rather than food as fuel, resulting in higher muscle definition. This is a very bad idea. Rather than burning fat, this will simply mess up your metabolism and can encourage the body to burn muscle stores in the place of food energy.

Read moreCommon Bodybuilding Mistakes – How Not To Sabotage Your Regime

Does L-carnitine work?

In fact,  carnitine is not an amino acid, but the chemical structure of this substance is very similar to amino acid structure. That’s why it got this classification. One function of carnitine – is the transport of fatty acids, in the oxidation process of which are produced energy. In other word, it contributes to processing fats into energy, preventing thereby the deposition of fat.
Another important feature of this substance – is decreasing level of triglycidyl in the blood, which leads to weight loss.

People gets carnitine from natural products of animal origin: meat, fish, poultry, eggs, and also synthesized in the body as long as such amino acids are available as methionine, and lysine.
If carnitine is not enough in your body, may occur the following symptoms: obesity, fatigue, heart pain.

Of all the forms of carnitine (D, L-carnitine, D-carnitine, L-carnitine, acetyl-L-carnitine), preference should be given to the last two, as the D-carnitine not only is inefficient, but also minimizes the effect of L-carnitine, as long as both form are combined in the supplement.

Read moreDoes L-carnitine work?

Fat: Good or Bad?

Fat: Good or Bad? The most concentrated source of energy of all the nutrients are fats: 1 g fat gives 2.3 times more energy than 1 g of proteins or carbohydrates. Also fats dissolved vitamins for delivery to the organs and tissues, protects the body from excessive heat, depositing in the subcutaneous tissue, and protect the internal organs from the rough mechanical action.

The lack of fat in the diet can lead to a number of serious disorders of vital activity.

Lets discus the main sources of fat:

Triglycerides

Triglycerides can be of two types.

Glycerin. Itself belongs to the category of alcohols and dose not form fats. In addition, in glycerin are observed properties of carbohydrate – low calorie (4 calories per 1 gram). It is found in many diet products and is responsible for the pleasant smell and consistency.

Fatty acids. This carboxylic acid consists of carbon atoms and hydrogen molecules. The more hydrogen molecules, the higher hardness level of fats is. Fatty acids can be of two types:

Saturated fatty acids. Contain a large amount of hydrogen atoms, it is poorly digested, disrupting cells. Saturated fats are found in abundance in foods such as beef, lamb, pork, dairy products, cocoa.

Read moreFat: Good or Bad?

Main principle of bodybuilding

Main principle of bodybuilding
Exist a lot of myths about importance of diet and exercise in bodybuilding. Each of them is important. There are many so-called “experts” that says that “diet – represent 85% of success” or “not important exercise as a diet.” Goldenmuscles is convinced that such statements is nonsense! To achieve results, and to ensure that time spent in the gym will give 100% result, you need to combine exercise with diet. Only together they will bring you wished goal! In the bodybuilding food is the fuel that your body need for growth, training and drive the process of the formation of muscles.

What does in professional sport an athlete need  to succeed in their field? Special sports training and, again, proper nutrition, which make body work. The same can be said about supplements. They are a diet supplement. We do not even give out them in a separate budget item, they usually come in ‘supplements”. It appears in one famous journal – “eat to live but not live to eat.” And Goldenmuscle agree that food is necessary for the body function, health, and for achieving physical goals. For example, from fish oil, we obtain the required fatty acids as EPA and DHA. American diet does not include the consumption of omega-3, this is the reason of the imbalance of omega-3 and omega-6. That’s why we can recommend to use fish oil. This is not only a very useful product, yet it helps with insulin sensitivity, helps to lose weight, and is required for such complex diseases, such as mental

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Bodybuilding Without the Added Shakes

Protein shakes and supplements have a lot of benefits for bodybuilders; they are quick and easy to use and supply the type of protein necessary for a bodybuilder’s diet. This is why they are so popular and commonly used; particularly amongst those relatively new to the weight-lifting game. While shakes and supplements are for the most part safe and healthy when consumed properly, they do carry some added risks. Because protein shakes are a food supplement they are not regulated by the U.S. Food and Drug Administration in the same way as pharmaceutical products. This means that manufacturers might not test supplements for toxins or might fail to disclose harmful ingredients in their products. Independent testing labs have previously found heavy metal contamination, including cadmium, lead and arsenic, in many protein shakes. So with this in mind, is it possible to get ripped without the shakes?

What Your Body Needs to Build Muscle

Protein shakes do not provide your body with anything that you cannot get from regular foods; they just give you a shortcut to getting it. By understanding which foods your body needs, and when and how often it needs them, you can tailor-make you own perfect bodybuilding diet. Sure this version requires more time and effort, but hey, you’re a weight-trainer, all you know is time and effort right? To build muscle and lose fat you need a variety of proteins, vegetables, fruits, carbohydrates, and healthy fats in your diet. There is of course still a key focus on protein.

Read moreBodybuilding Without the Added Shakes

Athletes’ healthy appetite

Did you know that the appetite – it is one of the best indicators of productivity of your training. If at the end of training, you are ready to swallow an elephant, everything is going to plan. But if you have no appetite, then probably you didn’t work enough or poorly recovered. After a good workout, your appetite may last for two or three days. Try to explain this to your relatives, who surprised and wary watch over how much you eat.

Unfortunately, not enough intensive and effective training does not increase appetite, it remains at the same level, or even begins to melt with your muscles. If growth and constant progress is important to you , do not let the state of hunger, because then the body begins to feed on itself and all your efforts will be in vain. Be sure to follow the rules of nutrition before and after training.

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The harm of a healthy diet

Does it ever exist, that like you eat right, and the soul is restless. Some constant discomfort is felt … Maybe you’re just too fixated on healthy eating? By the way, there is even a special term: orthorexia – the desire for proper nutrition, transforming into a very real obsession.

Orthorexic people know all about calories, food composition and glycemic index. They reject the simple carbohydrates and animal fats. Their handbook is a guide to nutrition. In stores they thoroughly study the composition of the product on the label. It is strange, isn’t it?

Honestly answer the following questions:

1. Do you pay attention to the composition of the product, but not to its taste

2. You set more stringent limits of your diet, taking out more and more harmful products

3. If you refuse the offer to eat anything that is not useful at all in your mind, you feel proud

4. Your favorite foods are forbidden, because they do not correspond to the concepts of healthy eating

Read moreThe harm of a healthy diet

Tasty protein shakes recipes

Tasty protein cocktails recipes

In order to achieve better results many athletes use in their diet proteins. As many times was talked in our posts before, Goldenmuscles.com promotes the idea that bodybuilding without supplements cannot exist. Here are some yummy recipes of cocktails that will help you to train more efficient.

Giant

It is recommended in bulking cycles. It contains a balanced combination of proteins, fats and carbohydrates.

Per serving:

300 ml of skim milk

1 ice cream

1 big banana

1 tablespoon of honey

3 tablespoons of whey protein powder

Shake in a blender milk, ice cream and protein powder. At slow speeds continue to mix a cocktail, adding banana and honey.

Fantasy

A delicious cocktail without fat.

Per serving:

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6 Myths About the Dangers of Sports Nutrition

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 more6 Myths About the Dangers of Sports Nutrition

Why do we need to take care of liver?

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 moreWhy do we need to take care of liver?