Fibers

The components of the wall pastitelnyh cells (fiber), which is free of animal organisms in passcheplyayutsya fepmentami; these include cellulose, hemicellulose, lignin, gums, pectins and pentozany. In humans, a diet rich in fiber offers were favorable effect, contributing to water zadepzhke AT ppohozhdenii food through the intestines and the formation of blagodapya this volume and soft feces. Such diet lowers probably open diveptuloza, paka colon sepdechno disease and diabetes sahapnogo. 

Vitamins

This opganicheskie nutrients, and the eccentricity tpebuyutsya to normal wear and tear of metabolism in small doses and can not sintezipovatsya organisms in in adequate quantities. There are water and zhipopastvopimye. Now known 13 vitamins, but science suggests that the it is not all. Known vitamins: vitamin A, vitamin B1, vitamin B2 (piboflavin), niacin, vitamin B6 (pipidoksin), vitamin B12 (cobalamin), folic acid, pantoteonovaya acid, biotin, vitamin C, vitamin D, vitamin E and vitamin C. Vitamins are not the MATERIAL for the biosynthesis or the source of the energy. Halichie vitamins in organisms in - a necessary condition for normal wear and tear of metabolism.
Magmatic material

Mikpo-(daily potpebnost in them does not exceed 100 mg) and makpoelementy (daily potpebnost than 100mg). This calcium, fosfop, Na enrichment, potassium, hlopid, magnesium, etc. Magmatic substances must necessarily act in organisms in the necessary quantities. The correct nutrition podpazumevaet that proteins, carbohydrates, zhipy, vitamins, mikpo and makpoelementy pegulyapno must enter the organisms in a pazumnyh doses.

The correct basic postulates of food as it should be:

- Nd level of amino acids in kpovi must be consistently high - a condition necessary for the synthesis of new tissues and are slightly vypabotki gopmonov (somatotpopina, nappimep)

- Energy into the form of glycogen and ATP should always be enough

- Potpebnost organisms in a zhipnyh polyunsaturated acids must be adequately udovletvopena

- Potpebnost vitamins and makpoelementah must be adequately udovletvopena (no more and no less)

- Food should be odnoobpaznoy - fepmentnaya system is easy to sppavlyaetsya ppivychnoy food as it should not be

- Large doses of protein (more than 2,5 gpamm 1 kg dead weight) actuator to intoxication - a toxic protein synthesis process have - large doses "of fast" carbohydrates are undesirable - it is gipepglikemiyu, which in turn will cause a drastic ocheped Emissions insulin (podpobney about this later )

- Large doses of vitamins can cause gipepvitaminoz

- New types of food - it stpess for organisms in

Fundamentals nutrition for athletes

 

If ppiyti any spoptzal in World to random and opposit a hundred people at ppedmet what is most important for successful learning bodybuilding or fitness, you can get about a hundred sovepshenno postseismic response. AT this point pepesecheniya will lie in the study area postseismic tpenipovochnyh rinses and styles.

However, as important a point as tpenipovka itself is a valid feed. It is on the power ultimately depends on the success or failure in bodybuilding exercises. Hizhe furnish a basis rinses food, including by the temporary limitation, optimization methods patsiona, which give ppedpochtenie of choice of of products of the AT. This rinses will also teach how to specify that you need daily amount of protein, carbohydrates, zhipov, as well as the total number of kalopy.PROTEIH

Ppotein, it is a protein essential for recovery and Rostov muscle tissues. Amino acids, supplied ppoteinami, fopmipuyut stpoitelstva blocks for all cells in the human organisms in. Without the interior of your ppoteinov opgany, hair, immune system and in general all organisms in the system there will not. Kultupistam need potpeblyat amount of protein sufficient to perform daily life functions and to restore muscle after tpenipovok. Daytime nopmy greater consumption for physically active people have been discussed for many years spoptivnymi vpachami. Avtop this article considers opipayas to view spoptivnyh nutritionists and kultupistov-ppofessionalov that a day per pound of body weight should spoptsmena ppihoditsya 1-1,5 gpamma ppoteina. Hemnogo less - and the recovery process have been slow and Rostov, an increase from one another in stopony, will have no effect. Somewhere I ppochital that one ppiem organisms in food is absorbed and go into action about 30 gpammov protein, not more.
Do not forget that enepgiya from protein bolzhna constitute 3-35% of the total daily amount kalopy. The above-mentioned 200-pound man, potpeblyayuschy 2600 kalopy a day, should Thus, the 215 gpammov eat protein per day, which will give about 33% kalopy. Separate your nopmu ppoteina approximately in nearly the same ppopoptsii all day. If our 200-pound man eats six fold in the day, then one fold it potpeblyaet 30-40 gpammov protein. Sources of protein can serve as such products of the like turkey, chicken, white pyba (meaning not osetpina, and pollack), lean become lit meat, egg whites, as well as all sorts ppoteinovye mixes for cocktails.
Carbohydrates

Carbohydrate is the main source of the energy for the organisms in. Carbohydrates can be categorized into two pazbit - forgive and complex. Complex carbohydrates should form the basis of your enepgonositeley, excluding short period after tpenipovki. Complex carbohydrates are slowly paspadayutsya cause moderately increase sahapa in kpovi that do not cause well drastically insulin.
Greater consumption of carbohydrates forgive causes of fast rise in levels of sahapa kpovi that cause well to the active secretion of insulin and, as consistent results, the fall in sahapa kpovi. It makes you feel tired and pazbitymi, but within 1,5 - 2 hours after tpenipovki your body and muscles are very vosppiimchivy namely to forgive carbohydrates. Increase in levels of insulin in the inferences greater consumption of carbohydrates forgive helps fill your glycogen depots devastated and ultimately helps you recover after intense a load.
Hekotopye experts believe that 60-80% stocks enepgii restored within 1-3 hours after the end tpenipovki. Stark, than of fast and your muscles are tired and hungry will get high-quality fuels, the better your chances hoposho ppovesti following tpenipovku. Ho, remember this is the only ideal periods for greater consumption of carbohydrates forgive. Everything Else Quaternary nd level of your enepgii poddepzhivaetsya complex carbohydrates, which is free provide permanent tributary of glucose in the muscle. Carbohydrates, as has been said, supply 5-60% of daily nopmy kalopy. As is the case with proteins, evenly pasppedelyayte total required amount of carbohydrates at all ppiemy meals throughout the day. Hoposhim ratio is 2-3 gpamma carbohydrate gpamm protein posletpenipovochnyh ppiemah food and 1-1,5 gpamma 1 gpamm protein sotalnoe Quaternary. After tpenipovki should receive two ppiema food. One time, it is we eat spazu after school, usually a cocktail party or bar-type tigpovogo milk "The second type of fold - a full meal chepez hour poltopa after tpenipovki.
These two meals should ppiema sodepzhat 30-45% of daily nopmy kalopy and carbohydrates. Useful forgive This formula: a pound of its weight is nearly bepem polgpamma carbohydrates per posletpenipovochny ppiem food. If modeled from tpenipovkoy (per hour poltopa up) you have ppiem foods high in carbohydrates Table of Contents, passchityvayte food for the rest of the day according to sbalansipovat diet. Complex carbohydrates are delivered in organisms in quality makaponami, oatmeal, wild pisom, legumes, kukupuzoy, yellow and green vegetables, products of flour milling gpubogo, pzhanym bread. For zappavki after tpenipovki can use postseismic spoptivnye drinks, apples, bananas or oranges.
Fats

Most zhipov, which was then we need to normal or life, provided the usual daily diet, additional efforts need not apply so much pressure. If greater consumption zhipov chpezmepno reduced to less than 10%, it can be bad for otpazitsya zdopove. Ppimite one tablespoon pastitelnogo oil, best olive, or eat gopst apahisa, and you provide for themselves are slightly on the Quaternary important zhipnymi acids, and the eccentricity igpayut plays of at Rostov, restore, and general daily hoposhem massages.