Showing posts with label food I nutrition. Show all posts
Showing posts with label food I nutrition. Show all posts

Tuesday, May 12, 2020

Dangerous and toxic foods .. Get away from them immediately

Dangerous and toxic foods .. Get away from them immediately

That there are many foods known to harm human health, but there are other unexpected things that carry your health that toxic and dangerous to our bodies, and carry negative effects as they lead to killing cells and disrupting the functions of glands gradually, so here is a list of these foods that should be avoided for your safety

Microwave popcorn

The interaction of popcorn bags with the heat of the microwave creates a toxic and dangerous substance that causes cancer. Popcorn bags also contain artificial substances that are harmful to health.

Inorganic apples

 Avoid inorganic apples because they are injected with harmful health chemicals because they destroy the cells of the body.

Soft drinks

Drinking soft drinks leads to heart disease, cancer, depression and obesity, so we advise you to avoid them. Also, don't try to drink "soft" diet because it is a deadly poison!


 All studies confirm the seriousness of the chemicals present in chips bags that cause cancer and sterility.

Canned tomatoes

 They are the most dangerous in this list because they contain bisphénol A, the carcinogen.

Inorganic celery

Inorganic celery is injected with carcinogenic chemicals so we advise you to avoid it!

Synthetic hormone milk

 This milk is very dangerous, and doctors recommend replacing it with natural organic milk.

Animal Ghee

 Ghee causes cholesterol, heart disease, obesity and kills body cells. Therefore, we recommend that you replace it with healthy olive oil.

A German magazine, Focus, stated on its website that one third of cancer cases are due to an improper diet, and that carbohydrates and fried foods are especially dangerous to health and it is best to dump all rotting food in the waste basket.

Focuses wrote that cancer is the leading cause of death after cardiovascular disease. According to the World Health Organization (WHO), about 8.2 million people die annually from cancer. Experts expect that about 35 percent of all cases of cancer in Germany are due to malnutrition.

Saturday, April 18, 2020

Bodybuilding Nutrition Essentials

Bodybuilding Nutrition Essentials

Foods that contain protein

Protein is one of the foods necessary to build muscle, and it can be found in fish, chicken, eggs, milk, dairy products, and some nuts and vegetables. Most experts recommend eating at least 1 gram of protein per half kilo of body weight for best results. Also, eating protein-containing foods in the morning helps build muscle through bodybuilding.


The pancreas releases the hormone insulin when eating carbohydrates, and carbohydrates are a major source of energy in the body, and eating foods that contain them is very important, as complex carbohydrates give immediate energy to the body, such as: oatmeal, sweet potatoes, rice, peas, and foods rich in fiber, Such as: broccoli, carrots, broccoli, green beans and spinach, as well as foods that include simple carbohydrates, such as: apples, bananas, grapefruit, grapes, and oranges, but consuming a lot of carbohydrates can cause the production of large amounts of insulin Thus lead to fat storage in the body.

Healthy fats

Healthy fats are essential factors for muscle growth, as they play a key role in the production of testosterone and growth hormones that help muscle growth and gain strength, while saturated fats are also beneficial fats, such as: salmon, other fish, nuts, vegetables, oils, Like flaxseed and avocado, it is rich in omega-3 and omega-6 fatty acids.

Bodybuilding Nutrition Essentials

- There are basics to consider in nourishing bodybuilding, including the following:
The amount of calories the body needs depends on height, weight, metabolism, and also on gender, as a woman must consume from 1600 to 2400 calories a day, while a man should consume from 2000-3000 calories.
- Eat small meals throughout the day, instead of large meals, as the number of times you eat a day increases your metabolism, which leads to burning more fat.

- The daily diet should contain 50-60% of total calories from carbohydrates, 12-20% of protein and 30% of fat.

Friday, April 17, 2020

How to use protein for bodybuilding


Protein is a nutritional supplement that the body converts into amino acid, as it has a role in the production of enzymes that are important to the body and is the main component of muscle nutrition. To get the most benefit from this nutritional supplement, you must know the benefits of eating it, the amount of protein needed for muscle growth, and the appropriate way to take this nutritional supplement. Volume 0%

Benefits of eating protein: muscle regeneration and building

- Reducing body fat.
- Reducing cholesterol in the body.
- Regulating the amount of glucose in the body.

The amount of protein needed for muscle growth

 2 to 2.5 grams of protein are consumed per kilogram of body weight, such as: if the body weight is 70 kilograms, then eat 140 grams of protein to 175 grams per day, and it should be noted that the muscles cannot absorb more than 40 grams of protein per serving, Therefore, you should avoid eating large quantities in a single meal, and it is eaten and obtained either from natural sources such as meat or chicken, or obtaining the required fines using protein powder, which is mixed with either water or milk, in order to improve the absorption of amino acids in the body, preferably Take the mixture next to a meal that contains carbohydra And sugars.

Types of proteins to eat

- Protein containing fats and carbohydrates: two scoops are taken before training.
- Protein that contains simple carbohydrates: where you eat a kind of food that contains simple carbohydrates, such as: for rice, pasta, and potatoes after exercise without mixing them with any type of fat, and after 15 minutes, two scoops of protein are absorbed quickly and free of carbohydrates and fats, In this way, the muscles make the most of the protein instead of using it as energy.
- Protein free of carbohydrates and fats, where the speed of absorption is slow, which helps the muscles to benefit more from the fines ingested, and is consumed for the rest of the day.

Protein intake times

The right time for dietitians to recommend and eat protein

- Morning hours: Protein powder is mixed with a full breakfast, providing the muscles with the ideal building elements.

- After exercise: The protein mixture is eaten after half an hour of exercise, in order for the body to return its need of energy and proteins to rebuild and revitalize the muscles.

- Before the exercise: The mixture is taken a quarter or half an hour before the exercise, but most bodybuilders avoid eating protein with the meal before exercise, as the protein powder is digested during the exercise that requires a lot of effort and therefore is not fully utilized. The use of proteins in building muscle has a positive side, as it has a negative side that can happen when excessive use of these proteins and supplements, and the instructions provided on the protein packaging should be followed when used.

12 Steps that ensure weight gain quickly

Unlike many people, there are some people who suffer from extreme or unhealthy thinness, and they resort to multiple methods to gain weight, but in most cases their attempts are unsuccessful because they are not based on certain foundations.

Of course, a slim person cannot expect to gain weight quickly, as it takes some time, but here are some tips that will help you gain weight faster than usual:

1 - Eat more calories than your daily needs

It is impossible to break the laws of physics and thermodynamics. Energy is neither destroyed nor created. To gain weight, you should eat more calories than your body burns. There are many computers that calculate the required calories daily.

But in a simple way, eat 40-45 calories per kilogram in order to gain weight, for example: if your weight is 60 kilos, eat 60 x 45 = 2700 calories. If you don't increase your weight, keep increasing gradually until the scale moves.

2 - Bodybuilding exercises

The goal should be to increase muscle mass, not just to gain weight. This advice is directed to both men and women. Excess body fat causes health problems as well as the aesthetic appearance of rumen and flabby buttocks. Simply put, do iron exercises and work on increasing the weights you lift each week. When you increase the weights you lift with the increase in the amount of food, the increase in weight is attributed to the muscle mass, not the rumen.

Step - Circuit training - Exercices de step - Doctissimo

3- Calorie foods

Eating calorie-rich foods does not mean eating unhealthy foods full of harmful fats (Trans fats). Natural health foods such as:

Nuts: It is one of the most calorie-rich foods with unsaturated fats and protein.

Beverages: such as protein drinks, juices, and whole milk.

Fruits: Rich in calories, such as bananas, dates, and dried fruits, but stay away from water-rich fruits such as watermelon, grapes, and oranges.

Soup: Eat cream-rich soup.

Oils: Add healthy oils to food, such as olive oil, flaxseed oil, coconut oil, canola oil, and butter. And stay away from hydrogenated oils and industrial ghee.

4 - Take nutritional supplements that help you gain weight

There are many supplements that help to gain weight, such as Sirias Mas, Prokeplex Jenner, Tromas, Diamond Frick, Russian Bear Protein, etc. ... These supplements have large amounts of calories, protein and creatine, so one dose of Sirias Mass has 1250 calories and 50 grams protein!

5- Eat more protein

Eat more meat, dairy, fish, nuts and legumes, as protein is the building block for all cells of the body. There is a study that demonstrated that a diet that is poor in protein may cause erosion and wasting of muscle mass even when eating large amounts of calories!

In the case of bodybuilding exercises, it is preferable to eat 2 grams of protein per kilogram of body weight. In the event that it is difficult to consume the required amount of protein on a daily basis, it is possible to take nutritional supplements such as Wi-protein and Amino 2222.

6- Eat 5-6 meals a day

Dividing food into 5-6 meals causes a greater appetite than eating two or three large meals. In addition, small meals do not lead to bloating and indigestion, such as 3 huge meals.

McDonald's : les burgers américains désormais sans conservateurs ...

7 - Spices and condiments

Add spices, herbs and spices to the food. Foods that smell smart increase appetite. For example: thyme, oregano, cinnamon and Rose Mary. And stay away from foods you do not like to smell so as not to spoil your appetite.

8- Use large size dishes

Studies have shown that people who eat food on large plates, their brain feels that the amount of small food, which facilitates the process of eating a large amount of food. Also, be sure to arrange the food aesthetically, to further increase the appetite.

9 - Increase the amounts of zinc

It should be noted that the deficiency in zinc metal is considered the most common, as eating zinc leads to an increased appetite and an increase in the hormone testosterone responsible for building processes and an increase in muscle mass in the body. You can use a dietary supplement or eat foods rich in zinc, such as meat, poultry, cashews, and wheat germ.

10 - Eating faster

Studies have shown that after 20 minutes of eating, the brain starts sending signals of a feeling of fullness. Try not to waste time leaving the fork or spoon on the plate. And be sure to chew food well so as not to suffer indigestion.

11 - Take nutritional supplements to increase appetite (medicines to treat thinness)

There are studies that have proven that nutritional supplements such as folic acid and L-12 lead to increased appetite, and you can take tablets of these vitamins, but to obtain the best results, they are best injected into the body. Also, some antidepressants help to open appetite significantly, but it is necessary to consult a psychiatrist before using antidepressants, as they have serious side effects sometimes.

12 - A cup of lemon juice in the morning

Drink a cup of lemon juice in the morning. Eating lemon leads to an increase in hydrochloride in the stomach and is responsible for breaking down and digesting food. This leads to a greater increase in the absorption of food.

The 10 best muscle building foods ever

Muscle Building 

The human body contains about 620 different muscles, and these muscles are made of muscle fibers, which consist of acids found in proteins called amino acids. People, they are considered aesthetics, as the tight body that has muscles of large size is desirable for many people.

Muscle need for food

Many people believe that building muscles and maintaining their mass depends only on training, but this belief is wrong: in addition to training, a person must eat healthy foods that help him to keep fit and grow his muscles. 

After performing any exercises or activities that depend heavily on Muscles (such as bodybuilding exercises), this leads to the destruction of fatigue muscle fibers, and then the person needs to eat a suitable high food with fast absorption protein (such as milk serum), so the body uses amino acids in the protein to restore and build the muscle, since the nutrient The main muscle fiber is the amino acids that are found in the protein, so the muscle becomes stronger than it was in order to adapt to the nature of the effort based on it.

Many people who play bodybuilding complain that they do not feel any benefit from them, their muscles remain the same size despite the exercises (if they are difficult) that they perform, and the weights they raise during exercise remain constant without increasing, because they do not care about the appropriate food, or that they simply They are not aware of this. The lack of adequate and adequate food intake after exercise leads to adverse results, as the muscle will be destroyed and will not be rebuilt, because the muscle fibers have not received the amino acids they need.

 The best foods to build muscle


 Eggs contain a high percentage of protein, and nine types of essential amino acids, in addition to one of the types of fats, choline and vitamin D, and it is necessary to know that eggs do not have any harmful effects on health, but the increase in eating egg yolks leads to an increase In cholesterol.

Vegetables and fruits

 It is a rich source of antioxidants, as it is necessary and important for the health of the immune system in the body, and provides a range of nutrients such as vitamin C and vitamin E, and provides the important fibers that the body needs, as these fibers help to expel unwanted substances in the body.

Red meat 

Red meat should be a staple of the diet for those who want to inflate their muscles. A meal that contains 3 ounces of red meat should be eaten, which is equivalent to 154 calories, Such as iron, zinc, vitamin B, and most importantly, protein, as it works to promote muscle growth.

Skinless chicken

 Chicken is an excellent source of protein, and it is very important for muscle repair, bone health and weight maintenance, and chicken breast is the most part that contains protein compared to the rest of its parts. It is required to cook chicken in a healthy and beneficial way, because it is not fried and the skin is not left on it. There are also types of meat similar to chicken, such as turkey meat, which is one of the best white meats as a source of protein.

White cheese

 There are many people who do not know the amount of protein in this cheese, especially cottage cheese (English: Cottage Cheese); it contains casein protein, which is a slow-digesting protein, and helps build muscle, and white cheese is very useful, especially for men, and it is an excellent source Vitamin B12, calcium, and other nutrients.

Tuna and other fish

 This fish contains a high protein and less fat, and tuna is rich in omega-3, and essential fatty acids not only for health reasons; it also helps to reduce fat, and to complete vital body functions such as metabolism. Tuna contains a high percentage of Mercury, which is considered toxic to the body in the event of an increase, some people prefer to replace tuna with sardines because it contains less mercury.


 It is an ideal source of carbohydrates, as it helps to reduce blood sugar, and thus works to reduce fat while maintaining muscle. 
Whole grains
 These pills facilitate digestion, provide more nutrients, and boost energy levels in the body. For example, brown rice can help boost the growth hormone, which is extremely important to encourage growth and build muscle. 

Healthy fats

There are some important and beneficial fats in the body that play a key role in the production of testosterone and growth hormones, which are responsible for building muscle. Like flaxseeds and avocados, they are also rich in omega-3, omega-6, and fatty acids.

Whey Protein

 This protein is an easy and comfortable source for bodybuilding, and its prices are affordable for everyone. It is usually used when waking from sleep, or mixed with meals to build a mass of muscles.

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