Muscles , weight , change in body composition
Fitness / / March 31, 2016
How much protein should be an athlete?
average rate of protein intake per day is 0.8 grams per kilogram of body weight.Experts recommend that bodybuilders and strength athletes take 1.2-1.7 grams of protein per kilogram of body weight, and endurance athletes - 1.2-1.4, the scientists from the Medical Institute in Galveston (TX) has conducted a special study on this topic.A series of experiments showed that taking in large quantities of protein (2.1 grams per kilogram of body weight) increases muscle mass in response to resistance exercise longer than when taking 1.2 g per kilogram of body weight.experience was conducted in which participants comply with bed rest and take plenty of protein preserved muscle mass, whereas the participants who did not take the protein failed to do so.
value is also the type of protein.Muscles only grow if the received protein contains the most important essential amino acids (amino acids that must be taken, because the body can not synthesize them itself).In addition, amino acid intake with carbohydrates accelerates protein synthesis in humans, exercising with weights.The timing of protein intake is also very important moment, becauseProtein intake before exercise with weights strengthens its synthesis after exercise.The initiators of the experiment described claim that drinking large amounts of protein (more than 2 grams per kilogram of body weight) can provide athletes with low power capabilities.
Water helps in reducing weight
Plastic bottle of water - as much a part of our life as a mobile phone, handbag or pocket computer.For years, doctors have recommended for healthy people to drink at least 8 glasses of water a day.
Recently, a new recommendation - to quench their thirst whenever it occurs.The body needs plenty of water for kidney stones, during intense exercise in hot weather and on long-haul flights.Books on nutrition advised to increase the amount of fluid intake in order to lose weight.The experiment was conducted by German scientists, confirmed this recommendation.The subjects who drank 2 liters of water per day, increased daily calorie consumption by 100 units, equivalent to 10-15 minutes jogging.Drink plenty of water to lose weight, but do not overdo it - too much fluid can damage the body.
driving leads to obesity
Over the past 10 years property prices in major cities have grown very strongly.Affordable housing is now to be found only in the distance from the business centers, and it forces people to overcome every day long distances.Long road is bad for the health, well-being and the human psyche.
And, of course, is not well reflected in his waist.Researchers from Yale University found that every 10 minutes of travel by car increases the risk of obesity by 3%.The time spent behind the wheel, affect the rate of obesity is stronger than the nature of the work, sex or race.Residents of the suburbs weigh on average 4.5 kg more than living in the city.
protein-carbohydrate drinks promote muscle growth
muscle growth depends on the quality of muscles, nutrition, amino acids, calories, recreation and genetic data.If we eliminate one of these components, the muscle building process will be slow.Recent studies have shown that the use of carbohydrate amino acid supplements before or after exercise speeds up the formation of muscle protein.Athletes who take protein amino acid-carbohydrate drinks during training, recover faster and get fewer injuries.Scientists
University of Texas Medical in one of the experiments found that the participants maintained better protein, drinking beverage containing carbohydrates (77.4 g), whey protein (15.7 g), and amino acid (4.9 g) as comparedwith participants in the experiment, only drank a carbohydrate drink (100 g).The researchers concluded that adding protein to a carbohydrate drink amino acid increases the protein synthesis and increases the duration of action of the beverage, which provides muscle growth.
Fish oil fights obesity
supplements with fish oil can help you lose weight.Fish oil is rich in omega-3, which prevent heart disease, improve brain function and slow down the aging process of cells.The American Heart Association recommends eating fish on a regular basis to prevent many diseases.It is also possible to take the fish oil supplements, not to eat fish which may contain mercury or other harmful substances.Researchers from the University of Missouri found that people who take supplements with fish oil (4 g per day for 3 weeks) successfully burn fat during endurance exercise (60 minute jog at 60% of maximum effort).Fish oil promotes burning of body fat even if his daily intake was above normal.
composition measurement in bodybuilding
body composition - the main result of a bodybuilder.The main objective of bodybuilding - build great symmetrical muscles and minimize the amount of fat in the body.The best and most obvious way to assess your progress - Look at yourself in the mirror.This method is not sufficiently accurate, so many athletes seeking more stringent methods for measuring the composition, for example such as the identification of the liquid level in the body.The method is based on the notion that the fat itself without fat and weight have identical properties.But this is not the case.Fat cells skinny people, for example, contain the water, while the water in the cells of people have full.In addition, muscle and bone density varies from person to person.
Danish researchers compared the four-component method of measuring body (measuring fluid in the body, bone density, muscle mass and fat) with the method of measuring the fluid in the body, as well as indices BMI and DXA body weight.Method for measuring the fluid in the body similar to DXA and more accurate four-component method.Currently, many sports clubs practicing measurement body.This is a good way to see the progress.