Properly diet and supplement to complete the diet.
Who wouldn't want to talk about a good diet? Wisely selected supplements and foods help correct nutritional errors and allow for variety in the diet.
They are also necessary for targeted and directed support of physical exertion.
1. Diet and nutritional supplements
There is a belief in our society that "chemistry" is harmful. Potentially harmful and illegal chemical preparations as well as legally sold professional supplements produced under pharmaceutical conditions are packed into one sachet. This leads to a lot of misunderstanding.
Phytosanitary products, based on breeding based on foods foreign to animals, antibiotics, environmental contamination, genetic crossing, genetically modified foods, etc. often lead to deficiencies in our diet. Even worse, as a "bonus" we may receive many potentially harmful ingredients - we never know what we are eating.
While dietary supplements and nutrients from recognized companies are subject to much stricter controls (both at the stage of selecting raw materials and the entire technological line) than we buy, for example in bazaars.
We can expect the product composition declared on the packaging by a reputable manufacturer (legal provisions in Poland specify this in detail) to be in line with what we find inside.
2. Proper diet. How do you choose the components?
The diet of our ancestors in ancient times consisted mainly of animal meat and fish, eggs, edible roots, seeds and nuts, fruits and vegetables. These products have been the main source of vitamins and minerals for centuries.
The modern human diet consists mainly of cereals, vegetables, milk and its products, fruits, meat and fish. Although, fortunately, great importance is placed on promoting the consumption of fruits and vegetables, grains come first [more on grains in "Perfect Body" #2 - ed.].
Theory on the one hand and life on the other. Comparing dietary recommendations with the Kowalski Diet, there are usually not enough fruits and vegetables.
Is it any wonder, then, that so many people suffer from serious micronutrient deficiencies?
Often the best and most practical solution is to add supplements in the form of herbal extracts or specially formulated formulations of minerals and vitamins.
However, it should be noted that natural products contain a large amount of micronutrients that cannot be found in nutritional supplements or nutraceuticals. Therefore, it should be a supplement and not the basis of a reasonably composed diet.
3. How to build muscle mass correctly?
Many people complain of problems with the growth of muscle mass. To effectively build muscle tissue, we need to eat more than we burn. And here to achieve the goal, the addition of nutrients can be used along with the traditional diet.
With protein-rich nutrients in a simple and delicious way, without having to force yourself to eat successive servings, one can supplement the diet significantly to a level that ensures weight gain effectively. Be careful not to overdo it and accumulate excess fat. A small increase is acceptable.
Chicken breast or part of a protein-rich food?
This is my favorite comparison, which I use when someone asks me what a high protein nutrient actually is.
Let's make a mix of macronutrients.
100g of raw, skinless, skinless chicken breast contains (on average):
- 21 grams protein
- 3 grams of fat
- 0 grams of carbohydrates
In 100 grams of the popular protein-rich nutrient, System Protein 80 from Olimp we find:
- 77 gm protein
- 5.7 g carbs
- 3.8 g fat
If we compare the dosage with the same protein content (27 g of System Protein 80 powder), we get the following results:
- 21 grams protein
- 1.6g carbs
- 1 gram of fat
Si l'on suppose que la personne qui fait de l'exercice en moyenne devrait fournir chaque jour environ 2,2 à 2.5 g de protéines par kilogramme de poids, pour une personne pesant 80 kg, cela varie de 176 à 200 g Daily.
Wanting to use a bodybuilder's favorite source of protein, chicken breast - we will need approximately 1 kg of raw meat per day. In the case of the nutritious foods mentioned, it ranges from 228 grams to 259 grams of powder.
Rice or part of the winner?
Let's compare another important nutrient for bodybuilding, which is rice, and a popular nutritious food primarily intended for people who have problems building muscle.
100 g of dry rice (according to the information on the package) contains:
- 7 g protein
- 1 gram of fat
- 75 gm carbohydrates
for example. Gainbolic - also from Olimp Laboratories has a similar composition. In 100 grams of powder we find:
- 15 g protein
- 1 gram of fat
- 80 grams of carbohydrates
We see a clear benefit of protein in the food product. The rest of the components remain at a similar level in both cases.
Therefore, it is useful to break the monotony of the diet and, from time to time, offer yourself a portion of any flavor chosen for the winner, replacing rice.
4. Can nutritional supplements replace diet?
No, but they can improve its completeness and help when it's not perfect.
The diet of our ancestors (from the beginning of human history) is often recognized as a model for humans.
Our ancestors consumed significantly more omega-3 fatty acids, while consuming less omega-6 fatty acids. The ratio between these acids varies, depending on the location of human settlements, between 1-3 and 1-6. Current analyzes show that the ratio in the average diet is 1-25, even up to 1-50. Some scholars see the beginning of many of the problems of civilization in this paradox.
For our own good we should try to correct the amount of individual fatty acids in the diet.
5. Eat a diet rich in omega acids
Sure, we could do that by eating more deep sea fish, but not everyone likes the taste of it. Another problem is the possible accumulation of heavy elements in fish, including mercury.
Therefore, a natural booster should be supplement in the form of capsules containing high doses of omega-3 acids.