The protein and the Muscular development

Are frequent consultations on how many grams of protein are needed for muscle development and that food them can be when a person this training for muscle development it is very important to know the amount of protein that is needed for the development and also to not lose muscle massIt is very important for athletes as cyclists, maratonistas etc.

It is estimated that a person should eat between 2 and 4 grams of protein per kilogram i.e. If a person this weighing 70 kilos needs to 140 grams of protein that this does not mean that they are 140 grams of chicken for example is not the relationship people so confused, I'm going to give examples of foods that contain protein this calculation is each 100 grams for example 100 grams of Turkey are 32 grams of protein then take out their own protein needs or consult the professional and also have in mind the training program to follow because it is very important to be reforming it past a certain time.

Examples of foods with the amount of protein each 100 grams.

Oats: 14 g, lenteja:24 g, haba:23 g, almendra:20 g avellana:14 g, mani:23 g, nuez:15 g, vaca:8 g milk in polvo:25 g, white nonfat cheese: 10 g, gruyere:29 g cheese, cheese parmesano:40 g, cheese roquefort:23 g fruta:4 g yoghurt, yogurt natural:42 g, cerdo:15 g chop loin cerdo:16 g, Hare and conejo:22 g, cordero:18 g gallina:24 g, pato:22 g, pollo:14 g ribSteak of ternera:19 g, solomillo:19 g, anchoa:20 g, lata:25 g, caballa:15 g lenguado:16 g, merluza:17 g, tuna clear of huevo:11 g, yema:16 g.

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Childhood obesity

In recent times increasingly comes increasing more obesity in children and youth was once more a problem of adults but now already in children with problems such as cholesterol, diabetes totaling more than 200 million diabetics according to statistics made but the factor in children is the care of them mainly in nutrition which should carry forward the parents have to be aware and consult the professional how to feed the children and the youth that are near the junk food that's a good program of nutrition and exercise a child in growth is very important nutrition to follow and also that he organize a programme of exercise in the nutrition programme know the calories that must consume the amount of carbohydrate that must ingest and that schedules mainly carbohydrates compounds, how much protein eating and fat all this seems very difficult but it is not that if approaching to a Professional and it prepares a program suited to what you need the person with a good nutritional balance their children in the future is will be thanking him who does not want their children to grow up in the best way and the more healthy as possible.

A child or teen to begin a program of exercises in the gym supervised personalized will be avoiding becoming an obese adult also arriving at the school high school will be much more easy to attend fitness classes that are much more demanding than the of the primary when combined with exercise program with a nutrition program the young will be noticing the results in a very short time and this motivara other very important things for the motivation of the young person is take them at the low and high waist measures, control your weight once a week and take a photo of the front and one back to compare after three months of follow a programme of training and nutrition not only see the aesthetic results if they are not also internal what our bodies of ben benefit to eliminate the cholesterol, triglycerides, diabetes, etc.A program of exercises combined with a nutrition program will give us a better quality of life and a better chance of reaching a healthy longevity.

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Antioxidant food (circulation)

There is to be very careful with circulatory problems, this is a problem both female and male and takes the medication is very common in women suffering from tired legs and appear varicose veins or varicose veins in times of heat or busy feel discomfort.

All this leads to poor circulation of the blood feeding is a very positive factor that there are foods that have important properties very beneficial for circulation.

Physical exercise on a regular basis to the movement also helps when we are resting to elevate the legs support the venous return.

Aid more determinant is the intake of foods high in antioxidants which help to activate the circulation among them are: grapefruit, Orange, cranberry, lemon shell blackberries, raspberries, strawberries, romero.

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Joints

There are many cases of people who have time to train and consult on pains in the joints when they go to a bench, dumbbell shoulder Press or bicep bar bar etc. This may occur by having worked with very high weights or with great intensity for a very long time and with techniques that are not the correct at times by trying to use weights higher end with this kind of problem.

Tips: When are carrying out a programme of training goals of hypertrophy or power etc, it is advisable achieve a good concentration and well dominate the weights to use if we can not lift more weight in an exercise test with another but not to insist that it will end up grabbing is falling into an injury that we delay in training.

The more important when they appear such problems go to the doctor and carry out the treatment to them of there are studies of treatments with Glucosamine and a good recovery with the Professional is achieved recover well parties with this type of inconvenience but it is always advisable to try with the doctor.

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Protein carbohydrate and lipids in the milk

Milk is a very important food for both
children as for adults proteins
considered more important in the milk are the
Casein, the lactoalbuminia and lactoglobulina these
they are proteins in the serum.
When do the digestion of milk this is
it becomes more solid this is due to the coagulation
or commonly called casein cuajamiento.
This occurs when an enzyme called Renin
which, to the acidity that predominates in the stomach,
convert the casein a coagulated form.
The lactoalbumina with the lactoglobulina
These are not coaguladas by the heat accordingly
When the milk is heated, these two latest proteins
they form a film on the surface of the milk.
These sugar consist of disaccharide lactose,
also called milk sugar, lactose is the only
sugar produced by mammals, is distinguished by
the lack of capacity compared with other sweetener
sugars.
The milk sour very easily when we store
This is because it contains a so-called bacteria
lactic bacilli that are in charge of the
breakdown of lactose to form the lactic acid
with sour taste.
Lipids are presented in a lowercase form such that
they are tiny drops to have a comparison in a drop
of milk are millions of these same, and the fact
that the milk this as highly emulsion makes it easy
to digest easier than any other fat.

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Flexibility of the spine

The number of people who have problems with the side lower back is very worrying studies claim that approximately 80% of the population will have problems with the back throughout his life.

Examine the flexibility of the spine is very important to know if the person can own one atrophy linked mind and muscle of the lumbar muscles.

To verify the degree of flexibility of the spine the person must lie on the floor face down and lift it more than can the arms stretched forward, a normal person has to take off the arms of the floor to a distance of at least 30 cm in the case that not be the person owns what with prior comment one atrophy linked mind and muscle of the lumbar muscles.

There are exercises that can be performed in mat in order to improve the flexibility and there are exercises in pulleys for flexibility and to strengthen the back down and relieve the pain in this area.

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The Phosphocreatine

When we are training to achieve a goal we have to take into account all the factors to follow to achieve maximum results such as maintaining a good anabolism, the control of ATP, maintain a high peak of testosterone metabolism while we train.

The phosphocreatine is a energy-rich phosphate compounds very linked to the ATP this compound is present in the muscle in a more than five times the ATP this constituted by a molecular of creatine body to which joins a group phosphate molecule of phosphocreatine stores energy in the link between creatine and the phosphate group.

The obtaining of ATP from the phosphocreatine is the so-called anaerobic source alactica, because it occurs in the absence of oxygen but without causing acumulos of lactic acid.

Why is very important to eat before the training to achieve a good anabolism and subsequent training to recover the muscle and make it grow.

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The abdominal muscles

Achieving a good abdominal volume and a good cut
This is what everyone dreams but often is
is frustrated because he cannot find the
towards its goal, good to what should be
into account first and foremost the food that is
This made can do abdominal 1000 but
If food is not adequate they never succeed in
or marking, cutting, or give volume to the abdominal muscles
When we're at the stage of dial-up and want to
the middle part stands is very important to achieve
a good balance of compound carbohydrate intake in
the feeding to follow programme we know that the
Carbohydrates are our source of energy but we must balance
though these foods to ensure that the part middle and low no
the fans and we manage to maintain a low and middle line as
best, then make a training program well
in the week from los altos, media, Netherlands also distributed
the serratos, and waist and oblique to give a better way to the
body is not necessary to make large amounts of series of
abdominal and with much weight that we will end up damaging the spine.
The variety is very important how to make flat, inclined with the
legs well begun, in pulley, low straight, sloped, hanging etc.
the bottom line is that they feel good work where working
and not pass series believing that more it is better and isn't as well.
We can also prepare a circuit making the combination of
a series of abdominal continue with one of waist and end with a
oblique combinations are many important thing is to make a
personalized combined with an adequate nutrition programme
the person who is carrying out the programme.

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The excess of weight

Excess weight is a risk factor for the emergence of various diseases overweight people are more likely to suffer from diabetes mellitus, blood hipertencion, hiperlipemias, arteriosclerosis, arthrosis, gout, heart and respiratory failure.

Reduced intake heat, in general the feeding programme is based on organizing a balance in the calories, carbohydrates, fat proteins it is very important that the person from Monday to Friday a nutrition program from breakfast to dinner this is very important the person know that you have to prepare for example if the person lunch 100 g of rice is eating 354 kcal 1.7 grams of fat, 77 g carbohydrate 7.6 grams of protein, but if this person eat 100 grams of French fries are 544 kcal, and 37 grams of fat that is very important to have an order in the meals and the proportions they are well balanced in a personalized way suitable to the person and it is very important to diagram the aerobic and anaerobic before beginning the program exercise program is recommended to take the measures of the waist high and low weight management once a week and take a photo of the front and one back to compare the results to be obtained over time.

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The cuisine of the sportsman

Repeatedly I consult on variants in the foods with low fat percentage and and received enquiries and orders on how to vary the intake of fish here I pass a recipe so that they have and added to its programme of nutrition.

Fish roll

Ingredients: 4 fillets of hake of 150 grs 2 chopped medium-sized onions, 3 fine cut carrots, 4 whites, 1 pepper well fine cut red, garlic and parsley to taste, 70 grams of bran salt and oregano, 50 g of cheese port health.

Place the fillets with whites and bran add a splash of milk and let marinate one hour then add ingredients and cut the cheese into pieces roll up the fillet and lock with a stick cooking in the oven at low heat.

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