Linseed oil in bodybuilding is of particular importance, as it can become almost the only source of essential fatty acids Omega-3. These fatty acids activate metabolic processes, increase performance and endurance, promotes rapid and complete absorption of the protein that enters the body with food.

What are the ingredients of linseed oil

Flaxseed oil has a unique composition, probably why it is often included in the recipes of traditional medicine, composed centuries ago. The Russian human nutrition flax seed oil also has a significant place, it is then, closer to our time, it was replaced by less useful vegetable oils - sunflower and corn.

The main advantage of the linseed oil is that it consists of polyunsaturated fatty acids (PUFAs) Omega-3 (alpha-linolenic acid - about 45%) and omega-6 (linoleic acid - about 25%) and monounsaturated fatty acids ( Omega-9 - oleic acid - 20%). These fatty acids are essential, they are not produced in the body and must be regularly supplied in the diet. Not very useful saturated fatty acids (palmitic and stearic) in flaxseed oil contains no more than 10%.

The beneficial properties of flaxseed oil are saved only when you receive it by cold pressing. It is not necessary to cook and linseed oil, it is better to add ready-made meals: salads, porridge and so on.

Linseed oil in sports

Nutrition in sport is of great importance. It is with the nutrients in the body athlete receives a sufficient amount of energy needed to maintain his health and stamina.

Bodybuilding - a sport, which is at the heart of the construction of a beautiful body of the athlete. Therefore, for athletes, bodybuilders, food is even more important: the amount of protein needed to build tissue it comes to food, but to digest these proteins require a large amount of energy, combined with proper metabolism Metabolism: The basis of life of all living things . This last condition is provided by the regular intake of essential fatty acids.

Contained in linseed oil essential fatty acids Omega-3, Omega-6 and Omega-9, getting into the body, quickly absorbed in the intestines and are actively involved in metabolism. Omega-3 PUFAs are not only quickly penetrate the cell membrane, and activates membrane receptors, thereby improving the cell penetration of lipoproteins and their interaction with cells and enzymes including in metabolism Improves metabolism and losing weight without dieting .

Activated oxygen exchange in the working muscles, accelerates the transmission of nerve impulses and the process of lipolysis - the splitting of fats into fatty acids with release of energy. Additional energy is given to the cellular metabolism, including protein synthesis, that build muscle. Improve cerebral circulation leads to improved kinesthetic, visual and muscle memory.

With a constant presence in the daily diet of an athlete, a bodybuilder, PUFA Omega-3 in the muscles felt a surge of strength and energy, accelerated recovery of muscles and ligaments after athletic loads, injuries and long breaks in training, improved overall performance, endurance and efficiency of training, Athlete may carry a significant physical activity. Additionally, PUFAs are involved in the synthesis of sex hormones, and on the number of male sex hormones depends degree of muscle building. Increased muscle mass at the same time takes place without the use of hormones.

The lack of nutritional omega-3 PUFAs negative impact on athletes, bodybuilders: Appears lethargy, decreased performance, stops the growth of muscles.

Linseed oil for athletes - how to apply

Use flaxseed oil Linseed oil - the healing properties of a beautiful flower   We need 1-2 tablespoons a day. It also can be added to the finished product. Flaxseed oil can be charged with a salad of fresh or cooked vegetables, salad, pudding, mashed potatoes, or simply boiled potatoes, add to first courses, mixed with a variety of sauces. In a fruit salad can add linseed oil mixed with honey and lemon juice, as well as any sweet syrup. You can add cheese, mixed with parsley, cilantro and dill Dill: benefits and harms of fragrant spices .

However, it is not necessary to use flax oil during heat treatment of the products, since any heating oil loses its advantageous properties.

Flaxseed oil should be included in the diet of athletes. But in bodybuilding flaxseed oil has a special significance, as it accelerates the process of muscle building.

Galina Romanenko

Fitness after childbirth can not only return the woman a beautiful figure, but also accelerate the recovery of the body. However, like all useful, it is only good in a certain amount: overzealous workout can give the opposite result. To begin the studies should be carefully and only if you received the approval of a physician.

Exercise for the transversus abdominis

This exercise can be done in just a few days after birth - it is simple and practically safe.

Performed standing or lying down. You need to keep the back straight, without arching the lower back. Exhale as much as possible and gather in the stomach. Loin thus should not move. Count to 10, holding the stomach in, and breathing normally. Perform each exercise for 10 times and as many times a day as you can.

Exercises for the lower abdominal muscles

Lie on your back, knees bent and feet flat on the floor putting. Put your hands on your hips. Exhale, tighten your abdominal muscles and lift your head and shoulders on the go. Spend your hands from the hips to the knees. Lift only the head and shoulder blades; middle back and lower back should be pressed to the floor.

Hold this position for a few seconds, then slowly return to its original position. Perform 3 sets of 10 repetitions.

This exercise can be performed only after the abdominal muscles are fully recovered.

Lie on your back and bend your knees. Tighten your stomach muscles and feet sliding across the floor, straighten the legs. You must do this without arching the lower back. If the lower back starts to bend, return to starting position. Do this exercise 10 times in a row. As soon as the abdominal muscles will become stronger, you will be able to fully straighten his legs or arching the lower back.

Exercises for the pelvic floor muscles

The pelvic floor muscles are located between the coccyx and the pubic bone, they support the bladder Urinary bladder - structure and function Malka and vagina. Deliveries can weaken the muscles, which in consequence can sometimes cause problems such as urinary incontinence. It is these muscles are working, when you are trying to hold back urine.

The following exercises can be done lying down, sitting or standing.

Relax your abdominal muscles. Do not hold your breath and do not bend when you are standing or sitting.

Slowly squeeze the pelvic floor muscles until you feel the stretch them stronger longer can. Then do the exercise:

• Maintain maximum voltage for 10 seconds. Slowly relax your muscles. Repeat 10 times.
• Very quickly, tense and relax the pelvic floor muscles 10 times in a row.
• Squeeze your pelvic floor muscles, and then coughed, continuing to hold the tension. Repeat 10 times.
• Try to perform each exercise for 5-6 day approaches.

Recommended types of physical activity after childbirth

Remember that, at least for three months after the birth of your ligaments and joints are still weak, so in this period to avoid a very intensive exercise and sports that require sudden movements performance. Fitness is recommended to choose the following types of loads:

• Brisk walking;
• Swimming;
• Water aerobics;
• Yoga;
• Pilates;
• Strength training with light weights;
• Bike ride.

General guidelines for fitness after childbirth:

• Give your body enough time to recover, especially if you have had a caesarean section;
• Do not try to lose weight more than 0.5 kg per week;
• Wear a supportive bra;
• Start with training lasting 5-10 minutes, and gradually begins to engage in longer. Ideally, a few months after birth the duration of your workout should be 30-50 minutes;
• Drink plenty of water before, during and after exercise;
• If you feel very tired, stop exercising;
• If during the fitness you will feel the pain, slow down or stop.