Fitness and bodybuilding: Food

Food: "what you eat - it did"

carbohydrates

The saying "what you eat - that you are" is very true. But it's also true that it is very difficult to live a low-calorie and predominantly cereal diet. Food can be very positive and pleasant experiment if it is flexible and constructive approach. Counting calories and weighing daily obsession is anything but a positive lifestyle. All you have choices, so let it be controlled and balanced diet. Enjoy your meal. This article is a guide that advises you how to eat and what is healthy to eat, regardless of the level of well trained individual osobe.Čim mentioning nutrition is often the first association does not eat chocolate, chips, hamburgers, soft drinks, ice creams, cookies, salty snacks, but eat more vegetables, fruits and grains. The problem of today's diet are over, fried foods. Often, when we were in the crowd, it's easier to eat chocolate than a salad. The food you eat is the fuel driving our body. Optimal means optimum fuel iskoristivost.Hrana can be divided into the following groups: proteins, carbohydrates, fats, vitamins and minerals. Be constructive in your diet means planning meals, thereby saving time and money very often. Also, in a busy work week meal planning allows you to avoid high calorie food intake, a low nutritional value.

Carbohydrates are the main source of energy for the body and provide the fuel required for operation. The ideal intake in relation to the rest of the ingredients is 60%. Of course, it is important to differentiate simple from complex carbohydrates ugljikohidrata.Jednostavni are simple molecules that are readily biodegradable. These are fructose and glucose found in honey, sugar, fruits, vegetables, chocolate, sweets, ice cream, jam and kolačima.Kompleksni carbohydrates are structurally complex, and can be broken down into glucose, a process that takes longer than simple carbohydrates degradation . These carbohydrates are found in bread, pasta, rice, potatoes and žitaricama.Danas is generally known that we need less carbs than you eat, and one of the main health problems in many countries as people eat too many "empty" calories (carbohydrates, which provide much calories but few vitamins, minerals and protein), too many potatoes or bread and sweets too. One is a nutritional expert states: "Physiologically it is best to eat carbohydrates, which supplies the concrete components - protein, vitamins and minerals - as much as calories. This means that we should eat whole grain cereals, breads made from whole grains, barley, rye and brown rice . It also means a reduction in end-use white sugar and its products - candy, soft drinks, jellies and marmalades and similar mixtures used for filling the stomach, leaving a body hungry. "

proteins

Proteins promote the development of the organism and the chemical structure of the complex. They are built of many separate cells which has 22 amino acids (eight are essential, necessary for life). Most are found in red meat, poultry meat, fish, milk, cheese and eggs. Vegetarians are the main source of soy protein, milk, eggs and fish. For macrobiotic food are the main source of protein, legumes, nuts and lješnjaci.Bjelančevine needed to train utezima.Uvriježeno the opinion that the weight lifters and body builders have to enter large amounts of protein. This is NOT true: an increase in muscle mass results in practice, not additional amounts of protein. Therefore bodvbuilderi and marathon runners have very similar nutritional requirements: carbohydrates 60-70% and 15-20% protein. Proteins are required for the structure of the body, especially muscle tissue, and construction to replace the dead cells to replace damaged tissue. Excessive intake of protein leads to the formation of fat, and his deposition in the body.

fats

Fats are a vital component of any diet. For the body is a very important balance fat intake, which in combination with other ingredients produce lipids and vitamin D. Stored Fat regulates body temperature and protects the body from rapid heat loss.

vitamins

The word "vitamin" is derived from the word "vita", Latin for "the essence of life." Vitamins are not produced in the body alone, and they should be entered due to physical growth, development and construction. They are catalysts that govern the chemical reactions in the body metabolism. They are present in very small quantities, and their absence in the diet results in various diseases.

Minerals

Minerals are inorganic mineral elements by the body in the same proportion as vitamins. They regulate chemical reactions in the body and accelerate the construction of bones, muscles, nerves and blood. They are also necessary for the transmission of nerve impulses and for digestion. Due to insufficient amounts of certain essential minerals leads to many diseases.

water

The human body is composed of approximately 70% water. Water is a vital source for cell function and regulation of body temperature. It is advisable to drink water during exercise, given that a lot of water lost through sweating.

A balanced diet

It is understandable that in the case of muscle definition must enter less fat. A balanced diet containing complex carbohydrates and proteins.

Food can be divided into five groups:

groups

ingredients

Dough and bread

complex carbohydrates, fiber and vitamins

Fruits and vegetables

simple and complex carbohydrates, vitamins, fats, fiber and protein

Milk and milk products

protein, vitamins A, B, D and fat

meat

protein, B vitamins, iron and fat

Fats and oils

fat, vitamins A, D, E

Peanut butter: reduced-fat or regular

How is it possible to search for great taste of peanut butter, people miss the whole purpose of his seeking the one with less fat. Of course, peanut butter is a great source of protein, but the cottage cheese. In addition, peanut butter is good only for what it makes it what it is: healthy monounsaturated fatty acids (much more likely that you will spend, rather than stored as fat). By removing 25% from fat peanut butter is a complete failure because instead of putting a big fat, carbohydrate, carbohydrates, which are compared to a regular peanut butter, almost doubled.

Plain peanut butter (two tablespoons)

calories

190

protein *

carbohydrates *

fats *

Peanut butter with less fat (two tablespoons)