The role of carbohydrates in the construction of a beautiful biceps
Art Iron Sport
How get big biceps with workout for female teen
Continuation of entries for amateurs power sports, as well as everyone who wants to have a beautiful aesthetic body. Current production entries devoted to a balanced diet, important for all of our readers.
The sports nutrition based on the theory of simple and complex carbohydrates
This method balanced nutrition to optimize the quantity of food carbohydrates and protein, which is designed to improve the percentage ratio between the VIP and muscle tissues. Despite the fact that many athletes as the preferred feeding on the basis of Election index products (the GI), not all of the confidence in a way that is seen in a lot of inconsistencies. According to the tables of GI traditionally higher-quality products are more “jironbornami”, which does not inspire confidence.
Indeed not everyone recognizes that the glass of fresh carrot much worse mountains boiled potatoes! Therefore, it should not be just brushed past generations athletes experience nutrition postroivshi many Junior tel. Too many bodibilderov spruce ordinary white rice to the “dry” totally ignoring the high GI, and have great result! Man who kilogram build muscles without adding a couple of kilograms jirka or girl loves lose weight and correct piece must be, first of all, looking at the number of food carbohydrates. It’s important to remember that carbohydrates are the fuel for your muscles, without which you are not narastite grams and muscle mass. Yet, every extra gram carbohydrates inexorably converted into fat cells and deposits in the form of this heinous jirka on your abdomen.
Adjustment of daily carbohydrates is a necessity for everyone, whether to prepare a man for the event, or whether it is sports! Success in any case impossible without constancy and determination. If you want to achieve something, the move towards its goal intensively and continuously, without regard for the vstavlemye wheel sticks. Similar principles thrive in the world of sport. If a person really wants to revive and improve their body, it is a long and difficult struggle with their weaknesses, overcoming many obstacles. One of the greatest obstacles to the building and the search for harmony body is test diet. Prepare his withstand with honour, because no one will be able to do this instead of you. The nastratesy not to do it jeludku no concessions, otherwise the dream of a beautiful body razobuta of impenetrable, obednennouu protein wall of donuts and chocolate. Just believe in yourself and remember : You can do this!
So :
During the day it is necessary to 5-8 meals. Naturally portions should be small. The feeling of light saturation and the lack of gravity in the stomach, a sign that you are not abused with the number. This diet provides maximum assimilate food with a small amount of stomach. The total number of the day and micro oaks remains adequate demand treniruemogo organism.
The main source of food in the diet of athletes are the so-called protein foods :
Milk and dairy nejirnae produkv. Soya products. Eggs (Ocimum or damp in reservations, the ratio of admission jeltkov and proteins 1/4-6). Poultry, fish, lean meats (fish and poultry preferable). Meat, poultry and fish should boil or zapecati (tefal, foil) is not using oil and other types of fat. The human body with pit and Exhibition sports is the increased need for the protein (protein) food. The food proteins, and then split the amino acids that form the building blocks for the growth of muscles. Thus, the beautiful bodies directly linked to the regular admission (every 3-4casa) enough protein. Admission carbohydrates
Carbohydrates (polysaccharides) are “energy food”, as well as help fill athlete stocks muscular glycogen after training. Carbohydrate-rich food is the most important suppliers of energy “, but could cause an increase in the number of fat in the body. This is the case if the reception carbohydrates is not accompanied by physical activity. The organism better handle untapped resource carbohydrate fat deposits to stock up on the black day. It is therefore advisable to reduce the number of carbohydrates in the day when you are not working physically, leaving the rate of the protein. Adequate, uglevodistuyu food to be taken for the most part in the morning, gradually reducing portion, as the evening. The evening reception in carbohydrate food is not permitted. Polysaccharides are both simple and complex. Simple carbohydrates too quickly learned organism releasing energy for a short period of time. Unfortunately received long energy is not conserved, thereby accepting food simple carbohydrates need to be excluded or severely limited. Their use unless it immediately after training to make an offset of muscle glycogen. However, the application of simple carbohydrates during normal meals undesirable, as it can easily provoke depositions fatty tissue. Complex carbohydrates absorbed slowly, maintaining energy stocks organism for a long period of time. Sin did not take advantage of the opportunity!
Since the first half of the day (about 15 to 00) to the diet should include variety of food rich in complex (complex) carbohydrates :
Dark risa, didnt, ovsanka, legumes, nuts, vegetables, bread ill 9:10.
The simple carbohydrates are :
Sweet juice, sugar, honey, raisins, sweet fruits, grapes. Watermelons films Simple carbohydrates may be included in the techniques of food only in the morning (before 12:00), and within forty minutes after training at the gym. Dose reception carbohydrates for everyone strictly individual. Hudenkomu boy “hardgeiner can recommend accepting solid food cooked porridge with nearly every reception meals 3-5 times per day. Girl die in a thick layer of fat, have only two dining spoons ovsanki the training and kernel orange after eating, everything else, only protein and nizkokaloriynymi salads. If you want to recruit “dry” muscle mass, restrict the number of carbohydrates so that you can fully train and increase working weight training, but no more than that! If you have a period of active burning fat, carbohydrate portions are not tiny, and you will no longer be able to increase muscle mass and strength of muscles. In this case, change the training strategy and try to at least support your muscles at the same level, no longer pretending to progress.
For a beautiful, healthy body to delete :
Alcohol, fizzy drinks, carbonated water, canned goods, sausage, ham (excluding lean ham), prepared seasoning (ketchup, sauce) biscuits and biscuits from the broth cubes, fatty cheese (almost any cheese containing 40-45% fat), soups from packages salted nuts, produkv marinated, fried potatoes, white bread, cakes and pastries, spaghetti, pop-corn, salted fish and smoked, sauces and juices factories manufacture, sweets, sugar and chocolate. In order to improve the taste of food can be used : Garlic, Sham leaf, basil, koritsu, lemon juice, cloves, onions and green onions, vinegar, Watson, dill, nutmeg, red and black pepper, poppy cultivation Cola, Ginger, Tajikistan, Thyme. Write your letters to the newspaper, or by e-mail bodybuilding@ukr.net. You can also refresh the heading “Lessons natural Bodybuilding” website http://www.bodybuilders.h1.ru/ coach Yuri Spasokukocki
