Best Diet And Fitness Program
Published on Jun 10 2010, in the categories: Nutrition tips
After a workout the body has a higher metabolism and need to replace the reserves of carbohydrates and protein consumed. This meal is essential for energy recovery, muscle, nerves and joints. If you wont feed your body, its system will deteriorate. You must understand that there is a powerful link between the best diet and fitness program. A best diet and fitness program are practically collaboration for you, to always be in the great shape and to feel extraordinary.
One hour after the workout, the muscle "scream” after nutrients. If you do not eat anything, you’ll create a situation in which the body begins to destroy the muscle tissue to get the needed nutrients.
What are nutritional supplements and how should we eat? Food supplements are aiming to bring extra nutrients from regular food. We talk about macro-nutrients (carbohydrates, protein, healthy fats) and micro-nutrients (vitamins, minerals, herbal extracts, etc.). In composition between substances extracted from food supplements or other plant products, animal or mineral origin and different forms (pellets, sticks, powder, liquid, capsules) with different flavors: vanilla, chocolate, strawberry, banana, caramel, etc. . Due to the form in which there are harmful substances are often considered as "unnatural" but this is not true. We must not confuse them with anabolic steroids or other doping substances.
We can say that supplements are necessary to those who train regularly and follow the quick results, whatever they are adding muscle or losing weight. Their management is defined in quantities in excess of normal food intake, food complement and not replace them. Supplements each day and whenever they are things we conditioned the personal data of each individual, the diet set (considering it planned objectives) and the budget available. Before taking supplements is very important to consult a doctor or a specialist, especially if you suffer or suffered from any disease. Equally important is to be observed doses and conditions provided by the manufacturer or by a specialist supplements. It is good to know that the effects of supplements vary from person to person and even the same person from one period to another.
An energy bar is enough for breakfast, for example? Supplemental energy bars are a mixture of proteins, carbohydrates, fats and dietary fiber. As I said before, use supplements instead of a balanced diet is wrong. Only after you have a well planned diet you can think of using sticks as you must take into account their content and nutrient requirements. There are manufacturing companies who claim that bars can replace a meal or as equivalent to a certain amount of meat or you can lose weight x kg in a short time but that this type of advertising is banned in other countries we should give thought.
As I said, bars can not replace regular meals, but supplement diet weight loss treatment so much easier to hold, with better results and without jeopardizing your health. Also can be a quick solution when you are in a hurry or do not have time for lunch. Moreover bars shows an advantage due to their small size, the possibility of storage at ambient temperature for a longer period of time, the ease with which can be eaten anytime and anywhere. At the same time presents a disadvantage: price. Raw materials are expensive and high technology is required because a bar can really replace a table providing all the nutrients (as sources), the body needs. Because of this really good,bars are more expensive than products of low quality ingredients.
One hour after the workout, the muscle "scream” after nutrients. If you do not eat anything, you’ll create a situation in which the body begins to destroy the muscle tissue to get the needed nutrients.
What are nutritional supplements and how should we eat? Food supplements are aiming to bring extra nutrients from regular food. We talk about macro-nutrients (carbohydrates, protein, healthy fats) and micro-nutrients (vitamins, minerals, herbal extracts, etc.). In composition between substances extracted from food supplements or other plant products, animal or mineral origin and different forms (pellets, sticks, powder, liquid, capsules) with different flavors: vanilla, chocolate, strawberry, banana, caramel, etc. . Due to the form in which there are harmful substances are often considered as "unnatural" but this is not true. We must not confuse them with anabolic steroids or other doping substances.
We can say that supplements are necessary to those who train regularly and follow the quick results, whatever they are adding muscle or losing weight. Their management is defined in quantities in excess of normal food intake, food complement and not replace them. Supplements each day and whenever they are things we conditioned the personal data of each individual, the diet set (considering it planned objectives) and the budget available. Before taking supplements is very important to consult a doctor or a specialist, especially if you suffer or suffered from any disease. Equally important is to be observed doses and conditions provided by the manufacturer or by a specialist supplements. It is good to know that the effects of supplements vary from person to person and even the same person from one period to another.
An energy bar is enough for breakfast, for example? Supplemental energy bars are a mixture of proteins, carbohydrates, fats and dietary fiber. As I said before, use supplements instead of a balanced diet is wrong. Only after you have a well planned diet you can think of using sticks as you must take into account their content and nutrient requirements. There are manufacturing companies who claim that bars can replace a meal or as equivalent to a certain amount of meat or you can lose weight x kg in a short time but that this type of advertising is banned in other countries we should give thought.
As I said, bars can not replace regular meals, but supplement diet weight loss treatment so much easier to hold, with better results and without jeopardizing your health. Also can be a quick solution when you are in a hurry or do not have time for lunch. Moreover bars shows an advantage due to their small size, the possibility of storage at ambient temperature for a longer period of time, the ease with which can be eaten anytime and anywhere. At the same time presents a disadvantage: price. Raw materials are expensive and high technology is required because a bar can really replace a table providing all the nutrients (as sources), the body needs. Because of this really good,bars are more expensive than products of low quality ingredients.
Fitness Nutrition
Published on Mar 12 2010, in the categories: Nutrition tips, Useful Info
Due to the large number of inquiries we receive on the subject of diets, I thought it is appropriate to write an article to clarify some aspects that will allow you to design your own diet strategy. However, let me give you some advice. If you really want to know the basis of good fitness nutrition, seek information on diet books. It would not acquire any more than for your personal use. It is essential that you may possess sufficient information to come to understand that your body needs to function properly. Otherwise it would mean that most of your efforts would be sterile.
It is not uncommon to hear experts say that fitness nutrition has a 50% importance to getting results. I am not fond of talking about percentages because they do not reflect the true importance of good nutrition. The truth is that if you train with dedication the body will receive all the nutrients and substances that you spend with daily activity and you will succeed in progress if you can not even regress in your fitness.
To draw up an effective diet plan, the first thing you should do is to have a calorie chart. The following are that you can serve as a starting point, but if you believe necessary, you can acquire a complete table at any bookstore. Imagine that the diet is tailored to an individual of 80 kg whose conditions (work activity, domestic and leisure) falls within what we might call normal.
· Needs protein: 2, 5 g / kg x 80 kg = 200 g (daily)
· Needs fat: 1 g / kg x 80 kg = 80 g (day)
The amount of fat can vary depending on the metabolic characteristics of each subject. If we are naturally thin, have a nervous character and with little body fat, we can increase the amount of fat up to 2 g / kg / day. This will also depend on our appetite. If we can not force us to eat much, we can increase calorie intake based on carbohydrates. If instead we gain fat easily, we have to reduce the amount to at least 0.5 g / kg / day.
Well, this first step is to determine the amount of HC that we ingest daily. For this we need to know the total calories needed per day. I personally recommend you a quick and easy thing to do, because the "scientific" calculation would require some more time.
For weight loss
1. If we start with a diet rich in fat decrease these fats first to reach a minimum of 0.5 g (per day) per kg and secondly reduce carbohydrates to where needed. Please note that the amount of protein should never be lower than that established from the outset.
2. If we start with a diet low in fat, I recommend reducing some 50 cal. every time, so weight loss is about 500 g per week although this can vary depending on several factors: initial body weight, body measurements developments, changes in physical appearance, ability to maintain the weights in training, chemical aids and type of metabolism. To gain weight - If we eat a lot first we increase carbohydrates to a point that we can not eat more, then more fats.
It is not uncommon to hear experts say that fitness nutrition has a 50% importance to getting results. I am not fond of talking about percentages because they do not reflect the true importance of good nutrition. The truth is that if you train with dedication the body will receive all the nutrients and substances that you spend with daily activity and you will succeed in progress if you can not even regress in your fitness.
To draw up an effective diet plan, the first thing you should do is to have a calorie chart. The following are that you can serve as a starting point, but if you believe necessary, you can acquire a complete table at any bookstore. Imagine that the diet is tailored to an individual of 80 kg whose conditions (work activity, domestic and leisure) falls within what we might call normal.
· Needs protein: 2, 5 g / kg x 80 kg = 200 g (daily)
· Needs fat: 1 g / kg x 80 kg = 80 g (day)
The amount of fat can vary depending on the metabolic characteristics of each subject. If we are naturally thin, have a nervous character and with little body fat, we can increase the amount of fat up to 2 g / kg / day. This will also depend on our appetite. If we can not force us to eat much, we can increase calorie intake based on carbohydrates. If instead we gain fat easily, we have to reduce the amount to at least 0.5 g / kg / day.
Well, this first step is to determine the amount of HC that we ingest daily. For this we need to know the total calories needed per day. I personally recommend you a quick and easy thing to do, because the "scientific" calculation would require some more time.
For weight loss
1. If we start with a diet rich in fat decrease these fats first to reach a minimum of 0.5 g (per day) per kg and secondly reduce carbohydrates to where needed. Please note that the amount of protein should never be lower than that established from the outset.
2. If we start with a diet low in fat, I recommend reducing some 50 cal. every time, so weight loss is about 500 g per week although this can vary depending on several factors: initial body weight, body measurements developments, changes in physical appearance, ability to maintain the weights in training, chemical aids and type of metabolism. To gain weight - If we eat a lot first we increase carbohydrates to a point that we can not eat more, then more fats.