About tighten the muscles of the body and relief dream very much. Of course, intensive training and regular exercise - is an integral part of the lifestyle of athletes. However, unhealthy food can reduce all efforts to nothing. To achieve the perfect figure need not only strength training, and proper nutrition for muscle growth.

How to create a daily diet

The basis of good nutrition Proper nutrition - the basic precepts of healthy food   - A balanced combination of protein, fat and carbohydrates. People seeking to gain muscle mass, professionals recommend increasing protein intake. It is he who takes the main part in the "construction" of muscles and relief formation. Calculate the required number of possible scheme: per kilogram of weight 2 grams of protein. Most of it is contained in the following products:

• Meat (beef, chicken, turkey);
• The fish (tuna, salmon and other varieties);
• Cottage cheese;
• Eggs;
• Legumes (peas, lentils, beans).

The daily diet should certainly attend carbohydrates - the main source of energy. Of course, you can only use the "slow" carbohydrates (cereals, vegetables, fruit in moderation). It is important to eliminate sugar, flour products, all kinds of snacks.

Completely abandon the fat is impossible, but to limit the use of such food is necessary. Do not forget about vitamins and minerals. They provide the normal functioning of the whole organism.

Unlike diet for muscle growth is that the need to expend less calories than consume. The difference should be about 300 kcal and covered by complex carbohydrates.

People with lack of body weight, you need to focus on eating complex carbohydrates and proteins. You need to eat six times a day, making a light snack of fruit or vegetables.

If a person is prone to be overweight, the basis of his diet should be protein. Fatty and sugary foods should be excluded, and the better to eat carbohydrates in the morning and afternoon. In the afternoon, it is recommended to use only protein foods.

Diet and exercise

The body spends a tremendous amount of energy during strength training, so it needs carbohydrates. The best option would be porridge of whole grains and fruits. Eating should be no later than two hours before your workout.

Many people mistakenly believe that the rapid growth of the muscles after exercise is best to eat protein foods The protein food - a source of strength for the body . In fact, the body needs to restore the energy level, so it is better to give preference to foods rich in carbohydrates. Do professional athletes meal an hour and a half after the workout is called "carbohydrate window" - a time when carbohydrates are most useful. Protein should be present at the next meal when the body starts to work actively to build muscle.

Not everyone has the opportunity to train in the morning or afternoon, the majority goes to the gym in the evening after work. In this case, dinner should be combined and may include both proteins and carbohydrates.

Typically, weight training are not a daily character, because the body needs rest and recovery. However, in this period, as the process of building muscle, so the food must be complete.

Protein diet for bulking

This principle of power is popular among professional athletes before the race when you need to quickly build muscle and get rid of body fat. Protein diet involves reducing carbohydrates in the diet and the complete exclusion of fats. This causes the body to waste energy from its own reserves and burn fat. Active sports and split meals will help your body to gain the desired relief.

However, many doctors do not approve of this principle of power due to its imbalance. In the presence of certain diseases in humans, excessive protein intake may create an additional burden on the kidneys and the digestive organs. Besides protein decomposition products can cause poisoning organism.

Sports nutrition: pros and cons

A wide range of products and the growing popularity of food supplements Food additives - basic classification   for athletes creates a lot of rumors. Someone approves their application, someone keeps telling about the dangers. Special sports nutrition is a source of protein, and in combination with intensive training actively promote muscle growth.

Protein powder - one of the most popular supplements. The raw material for its production is a normal milk. Regular use promotes intense muscle growth, fast recovery from injuries. Do not get involved in protein supplements because of their excessive use can lead to the formation of kidney stones.

Creatine - special cocktails containing proteins and carbohydrates. They contribute to the rapid recruitment of mass and energy recovery after strength training. To get the desired relief of muscle, they should apply only in conjunction with well-chosen exercises.

Weight loss products - additives intended to speed up metabolism Metabolism: The basis of life of all living things . They are removed from the body decay products, and suppress appetite. Typically, such additives in the composition is present caffeine, which has specific properties and contraindications.

Their application allows to build muscle in the shortest possible time. Do not forget that these drugs have irreversible effects on the metabolic processes in the body. Before you use them, you need to evaluate all the risks and consequences:

• Possible malfunctions of the immune system;
• The risk of diseases of the cardiovascular system;
• Increased cholesterol levels.

The dream of many people to have a muscular body could become a reality. The main thing to overcome his laziness, join the gym and, of course, balanced nutrition, so that the muscles have gained handsome expressive relief.

Vitamin E (tocopherol) - a fat-soluble antioxidant, resistant to acids, alkalis and high temperatures. Healthy people practically do not lose vitamin E in urine and faeces: the kidneys and intestines, he does not stand out. However, it disappears from the tissue when a person is too long stay in the sun. It should not be abused, even tan because of the beauty of the skin - it can turn into a disaster for health.

What is the

Vitamin E is not toxic, but its content is excessive increase in blood pressure. For gipotonikov this may be the way of treatment, and for hypertensive patients should refrain from taking large doses and limit natural products in which this vitamin is incorporated in the required quantities and the right combinations.

Vitamin E called "fertility vitamin". This means that it provides the gonadal sex for both women and men. If any violations in the endocrine system (and therefore also in the nervous system, brain, blood vessels) must pay attention to the level of vitamin E in the body.

In addition to the sexual glands, vitamin E ensures the functioning of the heart muscle. It is also effective in the treatment of diabetes and asthma, prevents the formation of clots in blood vessels, cleaning veins, arteries, capillaries of blood clots. That's why patients usually thrombosis and thrombophlebitis, doctors recommend taking vitamins K and A.

Vitamin E also helps to reduce the symptoms of premenstrual syndrome, is effective in the treatment of eye diseases such as cataracts, and neurological diseases such as Alzheimer's disease, and diabetes Diabetes - threatening and incurable disease .

Vitamin E - one of the most powerful of our allies in protecting the body from damage caused by free radicals - unstable compounds that destroy the cell structure. Moreover, tocopherol is essential for normal functioning of the immune system, it lowers the blood cholesterol level and reduces the risk of cancer.

Scientists have discovered that if the way of an obstruction of blood flow (blood clot), then vitamin E may help to form a number of the new blood vessel.

Furthermore, in the human vitamin E:

• takes part in protein metabolism;
• involved in the synthesis of heme - a main component of hemoglobin;
• It lowers the level of glucose Glucose: The energy source ;
• normalizes blood clotting and improves circulation;
• increases immunity;
• reduces the severity of diabetic complications;
• It helps to reduce weight;
• normalizes muscle activity;
• promotes normal pregnancy and fetal development;
• speeds healing and reduces the likelihood of scarring;
• facilitates Parkinson's disease and Alzheimer's disease;
• treats skin diseases;
• It helps to restore collagen and elastic fibers of the skin, preventing the appearance of wrinkles.

The main dietary sources of vitamin E are:

• whole grain cereals,
• vegetable oils,
• eggs,
• lettuce,
• chestnuts,
• liver
• nettle leaves,
• mint Mint and its useful properties: aromatic freshness .
• carrot tops, celery,
• asparagus,
• broccoli,
• bran.

Vitamin E should be used in combination with vitamins A and C (butter, cream, egg yolk, sour milk, and vegetables - potatoes, cabbage, lettuce, carrots, green parts of plants). Earlier usually recommended for adults only 10-20 mg and for children 0, 5 mg per 1 kg of body weight, but lately doctors recommend increasing the daily rate of vitamin E and 600 mg.

The recommended daily intake of

Antioxidants protect the cells of living tissues from the damaging effects of free radicals - molecules with an unpaired electron. Free radicals destroy cells may contribute to the development of cardiovascular disease and cancer. Unpaired electrons are very active and quickly react with oxygen to form reactive oxygen species (ROS). These compounds are part of the mechanism of signal transduction between cells. The body forms of ROS in the process of converting food into energy, but antioxidants should protect cells from exposure to them. Furthermore, the free radicals formed as a result of external factors, such as tobacco smoke, air pollution, UV radiation.

Vitamin E is a fat-soluble antioxidant that blocks the production of reactive oxygen species formed when fat is in the process of oxidation. Scientists are not the first decade of conducting research, trying to understand whether vitamin E, limiting the production of free radicals and possibly affecting some of the other processes, prevent or at least slow down the development of chronic diseases that are associated with exposure to these extremely active molecules.

Vitamin E is an antioxidant not only Antioxidants: the truth about the notorious benefits ; it also improves the functioning of the immune system and, as shown by laboratory experiments, stimulates signaling between cells, regulates gene expression and various metabolic processes. Alpha-tocopherol inhibits the activity of protein kinase C, an enzyme that can cause proliferation of smooth muscle cells, platelets and monocytes. Because vitamin E endothelial cells covering the inner surface of blood vessels, to better withstand the formation of various deposits on the walls of blood vessels. Vitamin E improves the expression of two enzymes, which inhibit the metabolism of arachidonic acid. Due to the endothelium releases more prostacyclin, which in turn expands the blood vessels and inhibits platelet aggregation.

For all the vitamins and minerals have their own rules of consumption that determined the experts, and the violation of which can be dangerous to health. The rate may be different, depending on the sex and age of the person, but in any case it is focused on the healthy members of a certain group of people. If you have any diseases (especially chronic) to determine the rate of consumption must physician.

The recommended daily intake (CFSTR, on the labels of food and vitamin supplements are often referred to as the RDA) - is the average daily consumption of substances necessary majority (97-98%) healthy individuals.

Adequate intake of (ANP) is established when there is insufficient data to determine CFSTR. We can say that this rate of consumption of substances, which is currently considered adequate, although the required amount thereof is not established.

Tolerable upper intake level (VDUP) - maximum tolerable daily intake of a substance that, in most cases, does not cause unwanted effects. Exceeding this dose may be hazardous to health.

They were identified as a result of experiments that measure the amount of vitamin E in the blood necessary for the survival of red blood cells when exposed to hydrogen peroxide - free radical. Scientists recognize that the results of these experiments raise some doubts, and now new research conducted to identify the biological markers that would help to define more precisely the rate of consumption of vitamin E. Because of the lack of data for newborns was established only until an adequate intake of .

The table below intakes of vitamin E are indicated in milligrams, and in international units (IU). The latter are defined rather level of biological activity than the amount of material and many of today's packaging vitamin supplements the amount of active substances contained therein is indicated in IU (IU or - by international units).

Vitamin E contained in natural sources (dietary), called D-alpha-tocopherol. The synthetic form of Vitamin E is known as DL-alpha-tocopherol.

1 mg alpha-tocopherol equals 1.49 IU of D-alpha-tocopherol, and 2.22 IU synthetic alpha-tocopherol.

1 IU of alpha-tocopherol equals 0.67 mg D-alpha-tocopherol and 0.45 mg DL-alpha-tocopherol.

The table shows CFSTR and ANP for natural alpha-tocopherol; to find out the recommended norm of its synthetic form, multiply the daily rate specified in milligrams, at 2.22.

The recommended daily allowance of vitamin E

* Adequate intake of (ANP).