Tasty recipes for energy

Optimal nutrition plays an essential to maximize athletic performance and physical role, because if we talk about bodybuilders or fitness enthusiasts, food becomes more important if possible, because in addition to seeking maximum physical performance, these athletes pursue change your body composition to achieve maximum muscle development in lower coefficient of fat.

Carbohydrates are nutrients that provide energy to the body and help to fill glycogen stores, promoting muscle hypertrophy.

When you revisions these recipes will have to take into account the following points:

Each recipe includes nutritional values​​.
Please note the total caloric intake.
All the ingredients are very healthy.

Rice with cod, peas and truffle
Rice with prawns and squid
Rice with red mullet

Fruits Food bodybuilder muscle development

Many bodybuilders overlook fruit, one of the best food groups for muscle development

Many bodybuilders believe that fruits are fattening. This is however not the case if you know which to choose, when to eat and how much.
Most practitioners know they should consume simple sugars before and after their weight training sessions - and many of them use sugar in their protein mixtures as well as in other forms of supplements pre-and post -workout. Overall, these products contain glucose and dextrose are excellent sources of simple sugars for training. Often, bodybuilders avoid fructose because this form of simple sugar is more easily stored as fat than other carbohydrates. Then to abandon the fruits because of their fructose content, there is not one!
Yet what many bodybuilders do not know is that the fructose content varies markedly from one fruit to another. Many fruits are low and they are full of other important phytochemicals (beneficial for bodybuilding micronutrients) that can only be found in almost any other food source. The problem associated with the consumption of fructose is also sometimes overestimates. When you eliminate the fruits of power, it not only removes the fructose and other sugars they contain, but at the same time, beneficial nutrients that contribute to muscle development.
Here's what to know about fructose, which consume fruits, when and why to put on your plate.
FRUCTOSE: MYTH AND REALITY What is wrong fructose? If the fruits are bad news is that they contain this simple carbohydrate that our body does not degrade in the same way as other sugars of the same type.The fructose is not used directly by the muscles, as c This is the case of glucose and dextrose these two simple sugars are readily converted into muscle glycogen, the storage form of carbohydrates in the muscles. When they contain a lot of glycogen recovery and hypertrophy are facilitated and the performance has improved during the next meeting. Glycogen also gives the muscles that bodybuilders looking rebounded as appearance.
Against by, when there is input of fructose, the isomer of glucose must first pass through the liver to be converted to glycogen. The problem arises when liver glycogen stores are full: fructose is converted to fat and helps to increase the size of adipocytes. Since it is often difficult to know when the liver glycogen stores peaked, many bodybuilders are choosing to completely avoid fruit. In fact, such an extreme measure may be counterproductive because overshadow the fruit back to forego the valuable nutrients they contain.
The best time to eat fruit is in the morning upon awakening. At this time of day, the rate of liver glycogen is low because the body has used this fuel as an energy source during sleep. This also means that the body will supply energy to muscle protein degrading. When we eat fruit at sunrise, it gives the body an alternative fuel source which helps to stop muscle catabolism.
Other conducive to fruit slot: 30 to 60 minutes before the workout, especially if you do not eat carbohydrate for several hours. Fructose will fill liver glycogen, thus ensuring a supply of glucose to working muscles and sparing muscle glycogen. Another advantage is that fructose does not block fat during exercise as does glucose. The following the end of the session slot also lends itself very well to the fruit: it is still preferable to be the richest fruits in glucose fructose. Glucose is more easily set aside in the form of glycogen and it will raise insulin levels, thereby ensuring better muscle development more effectively. To find out what fruits to select these different times of the day, see the table "picking fruit."
"MORE" FRUITS Many bodybuilders pros already know the benefits of the fruit. "I preferred as the main source of simple sugars," said Mustafa Mohammad. "I eat two for breakfast, usually bananas, but sometimes orange or kiwi." They are still consumed by Mohammad fruits as sources of simple sugars before and after his weight training sessions. "I eat before and after my workouts because I am of the opinion that it is necessary to consume mainly foods to meet nutritional needs. If I use supplements like protein shakes, is for convenience or when it is more difficult for me to swallow solid food. "
Muhammad noted that consumption of fruit has other benefits. "They whet my appetite so I eat more," he says. "When I diet, it is not always easy to swallow whole chicken and rice all I need to maintain my muscle mass while trying to lose fat. I find that I can eat more chicken if I also take a fruit with the meal. It is this sweetness that helps me to improve my diet. "
Mohammad also uses fruits for more tone. "When I feel tired or lethargic, I eat one or two fruits with a protein food. As there are fibers, I do not care excessive elevation of insulin: fruits are digested slowly enough that this effect does not occur. The fibers also slow down the rate of digestion of proteins, which provides a continuous release of amino acids. "Mohammad said that when lack of energy, the liver glycogen stores may be low, in which case it should not fear that fructose is stored as fat.
IN SUMMARY As some actors, fruits are not entitled to the respect they deserve. Too many bodybuilders exclude them from their diet because they are wary wrongly fructose they contain. While we do not suggest to binge, which would only overload and liver glycogen stores may increase fat mass. On the other hand, do not eat fruit would be a mistake: their nutrients, fiber and simple sugars, good for building muscle will help you progress in your bodybuilding provided that consumption is consistent with the recommendations of FLEX. FLEX

Arnold schwarzenegger the bodybuilder

Is the best of March bodybuilding at all "so talked about Joe Weider spiritual father of bodybuilding in the world .. Many consider him the form full of what must be the human body .. is the man who dazzled the world for decades his body .. Then bedazzled the world for years Other films who made them, and still dazzle the world his performance so strong political and arrival for the office of Mayor of the City of California .. the man who owned all forms of power, the power of the flesh, the power of fame, and then the power of money .. and finally the power of politics.

"I do not think that no one got the raw material for strength as obtained by this man," This was an expression has been on the lips of one of the commentators during the elections the U.S. state of California, which Arnold succeeded in winning it three times in a row.
"I think that when we look at Arnold Schwarzenegger and achieved all we wish to become one of the players bodybuilding" Thus spoke the last commentator.

That "myth physical" as they call it, which almost achieves all wished for man on earth may Scurry than just a boy of fifteen years old when he entered the gym for the first time did not know where muscle biceps as he admitted before that to the owner months muscle Bai in the twentieth century through the philosophy and unique style in the use of the mind before the body to stimulate the growth of muscle, as the saying Arnold Building muscle real be through the mind and focus on the performance of the movement before it is through the exercise hard, listened to him which tells about his experience and says: When I started the exercise as a teenager in 1962, was a bus last of the "prominent" place, which has a gym, who practiced it to my house in the "shawl" kicks off at seven in the evening and the exercise was ending after the seventh of this I ride my bike home after each exercise, and because my hand has always been anaesthetized strong of exercise you often lose my ability to control the bike fall on in the ditch beside the road, was a sense of fun to sit in this hole with my hands hurts .. Was Lady Hurts to the extent that I could not comb my hair the next day but I am glad you realize that that pain means that my muscles grow.

After Li to open a big world, and after becoming a leader .. I discovered I could make myself a person who always wished to be .. By focusing and exercise, I can realize my goals no matter how tough look .. When it became the largest retained enthusiasm not only for bodybuilding, but to life itself, just applied opinions and decided things in my career has had a basis in the sport of bodybuilding.

Things that take advantage of the sport of bodybuilding

1 - the development of muscle size.
2 - increasing muscle strength.
3 - increased durability.
4 - increase the flexibility of muscles and joints.
5 - gives the body consistency.
6 - strengthen the heart, blood vessels, and the possibility of pumping a large amount of blood from each contraction.
7 - Reduce the risk of coronary artery.
8 - to change and improve the body.
9 - delaying the occupation of fat anywhere muscle.
10 - lead to a lifting speed of muscle representation.
11 - helps to control weight.
12 - a cure for obesity (unsatisfactory).
13 - a cure for the thinnest (unsatisfactory).
14 - delay and addresses of premature aging.
15 - makes you more energetic.
16 - improves mental state and Kmalk energy level.
17 - Director of tension and Mental fatigue.
18 - increased activity and alertness and improve mood.

Frankly bodybuilding does not give you the magnitude of muscular and athletic body only, but extends to the psychological state.
To see its benefits on the practitioner (bodybuilder)


1 - self-confidence: where we find a healthy player and Malk reflected power on his character where increasing self-confidence and rising level sports.

2 - charisma: should you noticed what enjoys's bodybuilding admired and respected wherever he went.

3 - Love rules: where commitment to a specific training program and the number of iterations and groups makes you tend to order in your life.

4 - Love Success: will result in success in the implementation of your sports program to save your determination to conquer the odds and not only in the training field but in all.

The importance of water for bodybuilder

Water plays a crucial role in the performance
Water is essential for athletes, especially in hot and humid. A hard drive in such conditions can easily cause a loss of water up to 2 liters, which will result in a drop of about 10% of the performance. It is at this point that we begin to feel thirsty. Water loss of 3 liters is equivalent to a decline of more consistent performance, about 25%. Naturally, the performance of athletes who do not drink during prolonged and intensive training will be most severely affected.

How the body loses water it?
The elimination of the clearest water is in the urine. A small amount is also eliminated in the stool. Even if you do not sport, it loses almost a daily liter of water through the skin and lungs. Exercise can easily double this loss through perspiration and respiration. It is through the evaporation of sweat that the body dissipates heat that accumulates inside the muscle activity: he can maintain a constant core temperature.

What are the consequences for water loss?
When you do not drink enough water, the body reacts in three ways:

Decrease in plasma volume (blood)
Decrease in interstitial volume (water between cells)
Decrease in intracellular volume (water in cells)
Like muscle contractions require complex reactions between minerals (such as sodium and potassium), decreased volume of water can affect the concentrations of electrolytes, resulting, for example, muscle cramps. In addition, due to the reduction in blood volume, the body is more difficult to remove excess heat and the heart is forced to work harder.

The soft side muscles
You think your big biceps consist entirely of protein dense. In fact, they contain a lot of water. The liquid portion represents approximately 60% of their weight, even if you have arms of 54 cm. Not only gives you the water volume, but it is the essential mechanism of transport of nutrients, metabolites (breakdown products) and internal secretions (hormones, for example) to the tissue recipients. Water regulates body temperature by removing heat to the muscles and conveying to the skin to cool the body through evaporation of sweat.

How do you know if you drink enough water?
A good way to know if you are drinking enough water is to check the color of your urine. Urine pale yellow, almost colorless, can be a good sign, a yellow or brown urine, and a strong-smelling urine indicates that you do not drink enough water. We should all drink at least 2.5 liters of water per day. Even the smallest water deficit can induce fatigue or get sick.

Preparing for training
Athletes often have problems because they dehydrate negligence. A practitioner of bodybuilding needs adequate fluid intake that his kidneys are functioning normally. This should not be a problem for bodybuilders, but the intake is more difficult for runners and runners who must also take into account temperature conditions. Some recommendations:

Drink 2-3 glasses of water two hours before exercise
Drink 2-3 glasses of water 10 to 15 minutes before exercise
Drink regularly during training
Drink 2-3 glasses of water at the end of your workout and 1 hour after training
Sports drinks better than water?
It may be that practitioners of bodybuilding and other athletes prefer sports drinks to water because they taste better (which means they probably drink more), and they can replenish losses glucose and electrolytes. But do they improve performance? According to numerous studies, water is perfectly adequate for a workout that lasts less than an hour provided with a pre-workout snack rich in potassium and sodium (like a banana and some pretzels). This snack will provide you with potassium, sodium and sugars that the body will need during the effort.

If you exercise vigorously more than one hour per day or in extreme conditions, one begins to lose more electrolyte (mineral) that the body can not afford. Sports drinks then prove to be a good choice in endurance events, they provide the carbohydrates to avoid blood sugar to drop, which creates additional energy and delays fatigue and allows power complete the training. Take a sports drink which contains 6% or less of carbohydrates, so that the absorption is more rapid. Beyond this ratio, the drink will take longer to digest and can cause stomach cramps. Cold liquids are absorbed faster than warm fluids.

Can you replace water with other beverages?
It may be that you are consuming enough water simply because it has no taste. While most of the liquid (as water that contain fruits and vegetables) count in your daily consumption, they also contain components that can slow digestion. Soft drinks tend to fill the stomach and it is therefore difficult to drink enough. If you drink coffee, energy drinks or teas that contain caffeine, you take a diuretic that actually leads your body to eliminate more water. Plain water is what works best because it contains no sugar, no caffeine or other compounds that may act on the brain or body. What happens if you drink tea, coffee or an energy drink? You cause excessive stimulation of your nervous system and at the same time, you dehydrate the body because of the powerful diuretic action on the kidneys, which increases the production of urine. It is primarily for this reason that you can drink sodas x cans per day and never thirst.