Food plays a critical role in athletic performance

Power plays a crucial role in athletic performance and body composition . Losculturistas pursuing increase your muscle mass and minimize fat, ensure that nutrition accounts for up to 80% of success in that endeavor.
Therefore, to achieve these objectives it is necessary to feed correctly and select the right foods .



Below we detail some " critical " food for good nutrition and athletic performance.

yogurt
From a nutritional standpoint , yogurt an excellent food product of high biological value . This enriched with B vitamins and micronutrients such as calcium and phosphorus .
In those whose digestive system lacks the enzyme lactase ( lactose intolerance ) , yogurt is a milk substitute also digested very well. Moreover yogurt has more advantages than the milk in absorbing vitamins. The lactic acid formed improves the assimilation of phosphorus , calcium , potassium and magnesium

fish
The fish is a "crucial" food for its nutritional and protective properties due to marine oils it contains.
Fish is important because it provides proteins. It also contains healthy fats , omega 3 fatty acids, some minerals , especially iodine , zinc, iron , phosphorus , sodium, potassium and selenium.
It also contains vitamin A, B vitamins, including vitamin B12

chocolate
Chocolate is a food whose ingestion produces feeling of well being in the body because it contains a number of components as euphoric and stimulant phenylethylamine . Besides cocoa is rich in alkaloids, such as caffeine and theobromine . These alkaloids excite the nervous system, making us more active and alert against external stimuli , increase heart rate and promote urination.
Note that the beneficial properties of pure cocoa chocolate comes from , and if this percentage is less than 80 % , the impact will be negative , since the poor quality chocolates contain saturated and trans fats and sugar, among other ingredients .

apples
Apples are a great nutritional package . An apple contains no fat, but plenty of pectin, a fiber that is unique in lowering cholesterol, and a good amount of vitamin C. But besides apples , like chocolate contain flavonoids, these substances are also found in red wine , chocolate , tea and vegetables , which protects the heart .

coffee
Coffee can boost mood , improve athletic performance, increase the ability to think , increase the analgesic effects of painkillers and reduce constriction , swollen blood vessels that cause headaches .
Coffee can cause insomnia and heartburn , but only if consumed in large quantities.
Caffeine was associated with pancreatic cancer and heart disease , but the truth is that there is no conclusive evidence that this is so .

tea
Like coffee, tea exerts stimulating effects in the body as that chocolate also contains muscle stimulant called theobromine.
But also reduces the risk of heart disease , cancer, and decreases blood pressure and cholesterol .
He has shown that it can prevent tooth decay.
Most active substances found in green and black tea because the leaves are produced in numerous natural antioxidants.
If you do not like your tea you can find some of these also relevant substances in the cilantro , sage and thyme and tea are nice.

Oatmeal
Oat flakes are very heart healthy because natural gums found in the oat grain . Is also one of the few complex carbohydrates as well as vegetables, which is low in starch , and , consequently, it has a very low glycemic index. This index is the one that determines the ability of a food to quickly raise blood sugar.
Most starchy carbohydrates such as rice , potatoes and white bread , elevate glucose excessively. Insulin, which responds to the rise of sugar, low levels of glucose at which transports combustion or tissues for storage as glycogen , but can also convert fat . Controlling insulin release is important to avoid increasing fat weight and health of the pancreas and metabolism.
Rolled oats are heart healthy and contain enough fiber to be considered useful in the prevention of certain cancers , including colon .

legumes
Legumes can cause the formation of intestinal gas - aerofagia -but they are loaded with fiber and are able to reduce cholesterol while protecting diabetics from the sugar rush .
The effects on cholesterol come from their gums and pectin , fibers that trap and prevents fat from being absorbed by the body .
Legumes contain the same kind of gum found in oats .
Legumes are a source of vegetable protein and carbohydrates are rich in fiber and vitamins and minerals

I hope you find it helpful, comment and suggest . And do not forget to share !

Exercise Concentration Curl

The concentration curl is an excellent exercise for muscle mass increase biceps. Although the triceps is more important in most sports, a strong biceps is necessary to balance muscle development and strength on both sides of the arm.

Running curl concentrated
Sitting on the edge of a bench, legs apart and feet flat on the floor.
To start working your biceps right, lean forward and place your left elbow and your hand on your right thigh support. Place your right triceps against the inside of your right thigh.
Take a dumbbell in your right hand and start taking supination with the elbow slightly flexed.
Inhale and hold your breath climbing the dumbbell until it almost touches your chest.
Exhale slightly once you get past the tricky part.
Pause, then exhale completely returning to the starting position while controlling the load.
Concentrate on flexing the arm using only the biceps and without moving the upper body.
Once the number of repetitions performed with one arm, switch sides.
To vary and get a bigger biceps load, start in neutral and switch supination (turning your palm up) by flexing the forearm. Make the reverse movement on the way down the load to return to the starting position. The concentration curl is a great exercise to increase the volume of the biceps. This isolation exercise allows the control of movement in its amplitude, speed and straightness.

Training tips for curl concentrated
To increase the involvement of the muscle, hold the elbow of the arm that works in place, pressing all the time your triceps against your thigh.
Breathe (about 70% of your maximum) and hold your breath for the load amount. This will help stabilize your torso to keep a good position to make the movement and use heavier loads.
To place greater stress on the three muscles (biceps brachii, brachialis and brachioradialis), use a neutral grip, palms facing the body.
To vary and get a bigger biceps solliciation, start in neutral and switch supination (turning your palm up) by flexing the forearm. Make the reverse movement on the way down the load to return to the starting position.
Main muscles used by the concentration curl
The biceps brachii has two beams, the long and the short portion, and the separation between the two can be seen in bodybuilders who have a good definition. The brachialis is located near the elbow between the biceps and the humerus is involved so nearly identical that the biceps curl during concentration. Located on the outer side of the forearm, the brachioradialis is certainly one of the biggest muscles in your forearm.

Articular muscle action and concentrated curl
The biceps brachii has three main function: flexion of the forearm, the rotation of the hand or wrist and stabilize the shoulder joint. The brachialis is mainly involved in flexion of the forearm. The brachioradialis is supinator when the hand is pronated and pronator when the hand is in supination (rotating hand / wrist) and, of course, it plays an important role in

Trans fatty acids

vegetable oils that have been processed (hydrogenated) into solid fat.
Advantage: Food manufacturers love this fat cheap. It extends the life of food products and makes smoother or crisper, but, in fact, trans fats contribute nothing good.

Disadvantage: they may improve the taste, but the point of view of health, they are catastrophic. Recent studies show that trans fatty acids increase abdominal fat. A large number of studies also establish a link between trans fat and clogged arteries, cancer and diabetes. Creates the danger of man-even prevents the body to properly utilize essential fatty acids omega. Worst of all practitioners for bodybuilding, trans fatty acids may reduce the absorption of amino acids, thus limiting muscle mass and accelerate muscle breakdown.

Quantity: Zero! Avoid fried foods, industrial pastries, crisps and biscuits. If in doubt, check the label.