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In everyday life the protein intake is essential regardless of the motivations and the final objectives. There are those who integrate them to improve or repair the muscle, who to have a good state of health. In fact, there are numerous scientific studies according to which proteins are a valid support to prevent serious health problems. As with many other topics, the topic of protein intake also has false myths. Let’s break them together.

Protein intake comes only from foods of animal origin

False. Vegetable proteins, well known by vegetarians and vegans, have the same properties as those of animal origin. They represent, in fact, a valid support for the construction and increase of muscle mass. Legumes, nuts and seeds are the best examples of plant-based proteins. What is important is to know how to combine them in such a way as not to have a lack of amino acids.

The only protein intake contributes to the construction of muscle mass

False. In addition to protein, carbohydrates and healthy fats are necessary, not to mention exercise. Many see carbohydrates as something to avoid. Instead, they are essential to provide the right amount of energy required in training and to assimilate certain nutrients, such as proteins. The same goes for fats that support hormone production and help cardiovascular activity.

Endurance professionals need the same protein needs as people who do not play sports

False. Endurance athletes may need extra protein intake. Both to reduce muscle pain and to repair damaged muscle tissue during training.

The proteins are all the same

False. One of the best differentiation criteria is based on biological value. It measures the efficiency with which a specific protein source can be used by the body. Foods with a higher biological value are of animal origin. Whey proteins are the source with the highest biological value.

Protein intake should not be seen as absolute or predominant in a diet. Whether you are a professional athlete or a simple amateur. For a healthy and healthy state, try to introduce all macronutrients, including carbohydrates and fats.

The daily protein requirement varies from individual to individual. There is no absolute valid rule. The factors to be taken into consideration are many, and this is why we speak of guidelines and not of golden rules and strict to follow to the letter. Types of physical activity and age are two of the main factors to take into consideration when talking about daily protein intake. In today’s article we discover which are the main foods rich in proteins.

Protein rich foods: which are the most complete

Without distinction of origin, animal or vegetable, we try to draw up a ranking of foods that have a greater number of proteins.

Eggs
The proteins contained in the eggs are noble and of high quality. They also include amino acids that are essential for growth and have a very high nutritional value. Better to prefer the biological ones and of controlled origin, obviously fresh.

Soy
Whether it’s sprouts, milk, yogurt, beans, tofu or tempeh, it does not matter. This food boasts a high protein content, the best being limited to foods of plant origin.

Meat
Unfailing in complete, balanced and healthy diets, as long as they are not vegetarian or vegan. The meat contains all the amino acids, including the essential ones. Of course, only some types of meat are to be preferred. Bovine lean, chicken or turkey breast. Furthermore, attention must also be paid to the cooking method. Better to use lighter and healthier cooking, such as the grill.

Fish
Contains very high amounts of fatty acids, essential for physical and mental well-being. Among the best species in terms of protein content, there are fresh tuna, mackerel, salmon, cod, hake, sardines and sardines.

Dairy products
For those who prefer a vegetarian diet, the preferred sources of protein are milk and dairy products, first of all the Parmesan cheese. However, do not overdo the cheeses, limiting them to two or three times a week.

Legumes
Go ahead for lentils, chickpeas, beans, lupins and peas. Food rich in fiber and undoubted protein sources. They contribute to the proper functioning of the intestine and to the maintenance of body weight. Preference of fresh or dried vegetables cooked at home is definitely the best choice. Approaching legumes to cereals, teaches us vegan discipline, corresponds to eating a succulent steak!

Dried fruits
Good unsaturated proteins and fats. These are the main nutrients of dried fruit. Go ahead then to almonds, walnuts and peanuts. Without forgetting the seeds, especially sesame, flax, sunflower and pumpkin

Veganism is a real lifestyle. When we talk about Vegan, the mind immediately goes to the table and to the dishes to eat. In reality, the Vegan philosophy also involves the most common daily choices. From the type of clothes to wear to places to visit. In this article we focus only on what concerns vegan nutrition.

What does it mean to be vegan (or vegan)?

Vegan people are those who consciously decide to eliminate all products of animal origin from their diet. There are many foods banned from the table for vegans.

– Fish
– Meat and derivatives
– Eggs
– Milk and derivatives
– Honey

Unlike vegetarian, vegan nutrition is therefore much more restricted.

Pros and cons of vegan nutrition

It is common thought that a vegan diet is characterized by numerous, too many, renounces, and that it can represent a serious and concrete problem for health. In reality, however, many scientific studies have shown the exact opposite. According to these evidences, in fact, the vegan diet, provided it varies, brings numerous benefits to the human body. Specifically, a vegan diet helps prevent cardiovascular diseases, some types of neoplasms (colon, stomach, intestine and respiratory tract in the first place), obesity, hypertension and type 2 diabetes mellitus. in fact, that a vegan diet helps to keep the weight under control, bringing a greater number of fibers and antioxidants, thanks to the introduction of a greater quantity of fresh fruit and vegetables.

Partial vegan nutrition

Some specialists and scholars, who just do not want to give up food of animal origin, recommend to adopt a vegan diet even for only 2 days a week. Indeed, significant health benefits are evident as a result of this trend. To underline, the lowering of blood sugar levels, triglycerides and the improvement of amino acid synthesis.

The opinion of the Scientific Society of Vegetarian Nutrition

The SSNV confirms the absence of health risks for those who decide to follow a diet completely devoid of food of animal origin. The experts of the Scientific Society of Vegetarian Nutrition have, in fact, taken up all the points against a vegan diet, bringing evidence and studies in favor and confirming the validity of this choice of life.

Vegan nutrition and sport

Being athletic, even at high levels, and following a vegan diet is possible. Indeed, it is even recommended. The performance results are always the same, sometimes even better. For those who practice sports, amateur or professional, the energy for training is essential. As well as mineral salts, vitamins and proteins for muscle recovery. Thanks to the numerous cereals and legumes and large quantities of fruit and vegetables, the vegan diet seems to be absolutely perfect for all sportsmen.

A healthy organism needs the correct intake of Omega 3. A precious fatty acid, especially for those who decide to follow a vegan diet. Not all Omega 3 fatty acids are the same, there are 3 main types. Alpha Linoleic Acid (ALA), Eicosapentaenoic Acid (EPA) and Dacasahecsenco Acid (DHA). The latter two are mainly found in fish, which is why the Omega 3 Vegan exists. A specific supplement for those who prefer a vegan lifestyle and diet. ALA is also commonly assumed thanks to meat and fish, while absorption for vegans is more complicated. The alternatives, besides the supplements, are the seeds (of flax and hemp) and the nuts.

The importance of Omega 3 Vegan

Prevention, treatment of heart disease, depression and improvement of cognitive functions found in real Omega 3 Vegan fatty acids. Some still dwell on the word “fat” thinking that it is something harmful to health and to avoid. In some cases it is exactly the opposite. Vegan Omega 3 is a concrete example of essential fatty acids essential for the well-being of the human body. Not being produced directly by our body, it is necessary to integrate them with food or other sources.

Omega 3 Vegan and inflammation

Omega 3 fatty acids play a strategic role in the regulation of inflammation and its reduction. Taking the correct amounts of Omega 3 is a good practice to prevent and treat asthma, Chron’s disease, acne, joint and skin diseases.

The strongest allies to reduce heart disease risk

Vegan and traditional fatty acids are one of the best solution for heart disease prevention. They are, in fact, a valid support for the control and maintenance of low levels of bad cholesterol (LDL). At the same time, they promote the increase of good cholesterol (HDL). They also promote the reduction of blood pressure levels, slow plaque formation in the arteries and decrease the risk of plasma clots.

Healthy mind with Omega 3

Perfect not only for athletes and amateurs, the omega 3 and traditional Vegan are also very useful for pregnant women or expectant mothers. Many studies have shown that babies and children of mothers with optimal levels of Omega 3 are less likely to suffer from developmental problems. Recovery and growth, as well as mental alertness, are other aspects related to the presence of Omega 3 in the body.

Summer is the perfect season to show off your body and the results achieved. But we must not let ourselves go too far: continuing the training in the summer is necessary not to lose the goal. Studies have shown that the arrival of summer, despite the high temperatures, is a reason for greater commitment and motivation. We are thus brought to intensify our exercise and fitness routine. Many, thanks to the climate, prefer to perform training sessions in the summer under the bright sun.

Beware of the decompensation of training in summer

Taking or supplementing a good dose of vitamin D during fitness sessions is a real cure for health. However, precautions must be taken. Nausea, cramps, headaches, heat stroke and exhaustion are inconveniences closely related to high temperatures. They are more frequent when the body temperature rises as a result of the exercises and their intensity.
The training in summer is not, however, avoided, but it is good to follow the precautions. High temperatures involve a greater effort of the body and consequent higher energy expenditure. Here are some simple tips to follow to continue to follow your training in the summer.

Hydration during training in summer

Sweating is a physiological defense mechanism. It allows, in fact, to cool the body during intense and prolonged efforts. This is a very important function, to be carefully preserved. As? By an adequate supply of water. I recommend, not to drink in large gulps all at once, but several times, small amounts during the session. Hydration during a summer training is very important for not feeling hot and risking illness.

Technical sportswear to withstand high summer temperatures

Always opt for a technical outfit, designed and built to retain the lowest possible heat. However, the preference for cotton, breathable and light colors fabrics has always remained valid.

Step by step. Without exaggerating

Prudence even when you feel at the top! Even if it does not seem to be, temperatures will greatly affect training in the summer. Learn to listen to your body and the signals it sends you. Increase time and effort gradually. Start with shorter sessions than the usual ones you are used to and then increase with time.

Temperature and humidity under control

More often than not attention is paid only to the temperature. In reality, humidity is even more important and influential on the human organism. At high levels this limits the evaporation of sweat, resulting in a rise in body temperature. Always be careful to have a towel or towel with you to encourage the absorption of sweat.

You need help? Yes thanks

Leave the pride alone for once. If you feel unwell after and during high temperature training and feel unwell, hydrate yourself and above all seek shelter to cool your body. If you continue to feel bad, do not hesitate to ask for help.

Statues, muscular and tonic bodies have always been the desire of everyone, but do we really know where and when the bodybuilding cult was born?
Certainly the cult of perfect physical shape can be traced back to ancient Greece, with the first Olympics.
To get, however, to have the right knowledge and the right tools to get real results we have to take a long journey in time and even get to the nineteenth century!

The turning point in the history of bodybuilding

Bodybuilding took a radical turn when it was proven that lifting heavier loads was the only way to really improve physical performance.
Already at the time of Napoleon it was clear that the French suffered defeats for reasons related to their weak physical strength. In Europe, this began to include physical education as a compulsory activity in schools. In those same years, you could watch shows in which the artists on the stage raised very heavy objects to show off. To start talking about bodybuilding and showing off of the physical aspect rather than of force we have to wait until the end of the nineteenth century when Eugen Sandow decided to perform only by posing like a statue and contracting the muscles.

The pioneer Sandow

This show had made Sandow the idol of many women and, on the other hand, aroused the envy of so many men. Body culture soon became a business and Sandow seized the opportunity by deciding to open the first chain of gyms in the world. Sales of dumbbells and barbells increased, as did books and magazines. The culture of fitness had become a real source of income for Sandow, considered the pioneer in the field of bodybuilding.

Among the fans of bodybuilding we also find Angelo Siciliano (better known as Charles Atlas) and the American actor Steve Reeves who played “The Labors of Hercules” (1957). He, just like Sandow, was the example of beauty and perfection of the male body.

In the 1960s, Joe Weider founded the IFBB (International Federation of Body Builders) and Mr. Olympia’s competition, the pinnacle of bodybuilding success. Among the most remembered names of the winners of the competition are: Arnold Schwarzenegger, Frank Zane, Sergio Oliva, Serge Nubret, Lou Ferrigno and Franco Columbu.

Bodybuilding: not just for men

Bodybuilding is not just about men. In 1977 the first female race was held at a competitive level. The lack of proper rules, however, led judges to evaluate women with the same parameters with which men were evaluated. The following year, Doris Barrilleaux established the Superior Physique Association to promote women’s sport while at the same time explaining body culture. He wanted to explain that muscle development does not necessarily have to exclude the concept of femininity. The female bodybuilding was widely disseminated with the release of the book, and subsequently the film, “Pumping iron 2 – the unprecedent” (1984).

Since then, bodybuilding is constantly evolving both in terms of training and nutrition. It is no coincidence that Mr & Mrs Olympia remain the best known bodybuilding competitions in the world and this philosophy of body worship gathers more and more followers every year.

Want to increase muscle mass and have a bodybuilder’s body? Here are some tips on the best bodybuilding supplements. Let’s start by saying that to actually have the bodybuilder body is not enough supplements, but a constant work in the gym and especially follow a strict diet. As said, supplements alone will not get us a super muscular body. They serve to improve our eating routine by integrating the nutrients that we would not be able to assimilate with diet alone.

Bodybuilding and food integration

We have already understood that to have the bodybuilder physique it takes effort and constant effort to follow a diet that can include the addition of supplements based on: creatine, protein powder, multivitamins, vitamin C and omega 3. These are the best supplements for bodybuilding. Obviously you will not get immediate results, but from these supplements we could have a great help during our training, as well as a valid support for the diet.

Discovering the best bodybuilding supplements

Let’s go into more details on what may be the best supplements for bodybuilding.

Whey protein

Protein powders can be considered food for all purposes and certainly more convenient and practical if we think of the common proteins that we can find in meat. They are useful if with the normal diet we can not introduce the right amount of protein.

Creatine

Creatine increases muscle strength and size. This happens both because it allows us to lift a greater weight, which involves a greater stimulus, and because it calls for water.

Pre workout

Pre-workouts are supplements that help improve endurance, energy and concentration during training.

Carnitine

Carnitine is not a real supplement to improve our performance. It serves more than anything to lose weight when it is being defined.

Testosterone stimulators

On a healthy person they do not have big effects because testosterone can not go beyond certain physiological levels.

Arginine

Arginine is a precursor of GH, used as a nitric oxide stimulator.

Bcaa

They are branched chain amino acids used both before and after training as anticatabolic.

As already mentioned those listed are the best supplements for bodybuilding, it must be said that integrate nutrients, but certainly will not make us become Hulk. Certainly they will help us to reach the goal we have set ourselves: to have the bodybuilder’s body.

What is micellar casein? Let’s start by saying that it is a protein derived from milk, more present in the vaccine. It is an excellent protein supplement that guarantees a strong sense of satiety and provides a large set of amino acids.

But when to use it? There are three main moments during which the micellar casein should be introduced into our organism. Before going to sleep, as a snack outside the meal and in post-training.

Micellar casein before going to sleep

The first use of micellar casein is that of “before going to sleep”. Caseins tend to form a gel at the gastric level which causes them to be slowly digested, which results in a slow release of amino acids into the blood, thus avoiding catabolic states. They are also valid allies in case of sudden hunger. In fact, they have a high satiating power. Micellar casein can also be integrated in the case in which the normal daily diet has not been reached with the normal diet.

A snack based on micellar casein

As we have already repeated several times, micellar casein has a strong satiating power, as well as being an important source of protein. These characteristics make it ideal especially when we have no time or way to consume solid foods because they are not very practical. In these situations micellar casein comes to the rescue, which can be a valid alternative to meals, at least from a protein point of view.

Training and micellar casein

After training it is necessary to reintegrate proteins and nutrients. Although micellar casein has a longer assimilation time, it is an excellent protein source and guarantees a good amount of amino acids. On the other hand after training it is recommended to eat solid food that certainly has longer assimilation times compared to micellar casein.

In conclusion, micellar casein can be considered a valid protein source that can be used at different times. It perfectly plays the role of protein supplement as an alternative to solid food when the latter can not be consumed for the most various reasons.

Like every year our good intentions are to enroll in the gym to recover the perfect fitness in view of the summer. Unfortunately, as we all know, physical activity alone is not enough, we need to make some renounces to the table and, if the diet alone is not enough, here is that nature comes to meet us with its super foods: the vegetarian fat burners.

Vegetarian fat burner: allies for weight loss

In nature there are many foods that can be defined as vegetarian fat burners, therefore suitable for any diet or diet that we want to follow. Herbs are among the most effective products at our disposal. They can be divided into four groups: diuretic herbs, stimulating herbs, fiber-rich herbs and metabolizing-accelerating slimming herbs.

Diuretic herbs

Among the diuretic herbs we can find asparagus, birch leaves, pilosella, dandelion and olmaria flowers. Being diuretic herbs do not lead to a loss of fat, but to the elimination of excess fluids.

Stimulating herbs

Bitter orange, guarana, coffee beans, black tea and green tea can be classified as stimulating herbs. In particular, these herbs stimulate the secretion of adrenaline and noradrenaline, promoting the metabolism of fats. These herbs increase heart rate, increase glucose release from energy reserves and promote blood flow in skeletal muscles. They can also reduce the sense of appetite by helping us in our diet.

Fiber-rich herbs

Nella categoria delle erbe ricche di fibre rientrano di sicuro le gomme di guar, l’agar agar, la pectina e l’algina. Possiedono tutte un alto contenuto di fibre vantando un alto potere saziante. Agevolano, inoltre, il transito intestinale e riducono l’innalzamento della glicemia. Sarebbe bene assumere le fibre in modo naturale, quindi sì a frutta, verdura e legumi, ma di sicuro queste erbe sono molto più pratiche. La maggior parte di esse sono contenute negli integratori. In particolare l’agar agar viene utilizzato come gelificante che consente di preparare budini e gelatine senza aggiungere calorie!

Metabolizing-accelerating slimming herbs

Algae and marine oak are part of this category. Among the most effective algae we find the kombu algae. This is rich in trace elements and vitamins, as well as having a high satiating power. It also contains iodine which stimulates the functioning of the thyroid and therefore also the metabolism. Among the algae allied to our diet we also find spirulina with a high content of vitamin A and B12, and proteins that can supply us with all the essential amino acids.

Obviously we can not improvise herbalists because most of these herbs, if taken in too high quantities, could have side effects. Nature provides us with help in weight loss, but we too must work hard to achieve the desired results!

On all the supplements there is the classic phrase: “supplements are an adjunct to be integrated with the normal diet”. Starting from this concept, and giving asserted the fact that to increase the lean mass our diet should be rich and fragmented, the integrators play a fundamental role.

Nutrition to increase lean mass

Every sportsman knows this, to increase the lean mass it is necessary to slightly increase the calories that are introduced normally. The diet must be rich in high quality protein, carefully balancing the doses of carbohydrates, fats, vitamins and minerals.

Allied supplements to increase lean mass

What are the best supplements to increase lean mass? In commerce there are many and different types. They differ mainly based on the percentage of proteins they contain and, consequently, they have very different costs between them. In most cases, the most comfortable supplements are the bars. Practical and quick to consume after training, allow you to recover your strength quickly. There are many different types. They can be subdivided according to the protein percentage, the presence or absence of carbohydrates, caffeine, creatine, glutamine, etc. Protein bars for vegans are also available on the market, gluten-free and lactose-free to meet every need.

The role of glutamine to increase lean mass

Glutamine is an amino acid present in the human body and has important properties for the proper functioning of our body. Integrating glutamine into our diet promotes brain activity, strengthens the immune system and helps athletes recover their energy after an effort. It is also useful as an antioxidant and detoxifier. Being part of the glucogenic amino acids, glutamine is used by our body for energetic purposes, compensating for glycogen deficiency. It would seem a valid ally in regulating the action of some hormones because it limits the action of cortisol and promotes the secretion of GH, responsible for the increase of lean (muscle) mass.