Achieving tangible results in bodybuilding is associated with dietary restrictions. This is especially true for those foods that have a lot of calories and can affect the growth of adipose tissue. Many athletes suffer greatly from this, but you can always find alternative option. Nuts are one of those products that in bodybuilding can replace a lot of products that are useless for an athlete. Of course, nuts themselves are not exactly conducive to constant consumption, but if you add honey, jam or preserves to them, you can get enough delicious dish. This article will help athletes prepare appropriate desserts, tell you about the types of nuts and how healthy they are.

Nuts contain a lot of useful substances, therefore, every athlete, especially bodybuilders, should have them. So, what are the benefits of nuts:

• They contain a sufficient amount of healthy fats such as Omega-3, Omega-6 and Omega-9.
• Their use suppresses the feeling of hunger.
• They have sufficient protein content, as well as protein, which is very important for vegetarian athletes.
• They can be used in combination with other foods.
• You don't need to spend a lot of time to prepare a nut dish.

Types of nuts in bodybuilding

There are several types of nuts found in nature, but some of the useful ones for athletes are:

• Peanut- This is the favorite type of nut for most athletes, and even more so for bodybuilders. This type of nut activates the production of nitric oxide, which contributes to the dilation of blood vessels, which means useful substances transported much faster to muscle tissue. In addition, peanuts do not contribute to weight gain. Peanuts are considered a healthy product that provides better job central nervous system, improves memory and relieves depressive state. 100 grams of peanuts contain 26 grams of protein, 45 grams of fat, 10 grams of carbohydrates, and a total of 552 calories.
• Almond It is considered the richest nut in protein. In addition, almonds contain a sufficient amount of healthy fats. Its consumption leads to a feeling of fullness and also stimulates the production of dopamine, a hormone that is associated with the development of the central nervous system. 100 g of almonds contain 18 grams of protein, 53 grams of fat, 13 grams of carbohydrates. Energy value product - 609 calories.
• Walnut. This nut has a great effect on brain function and activity. It contains many useful fatty acids, including Omega-3. In addition, walnuts are a source of melatonin, a substance that helps normalize sleep. In 100 g walnuts contains 16 grams of protein, 60 grams of fat, 11 grams of carbohydrates. The energy value of the product is 656 calories.

As mentioned earlier, peanuts are the most... popular product, which is used by most experienced athletes. Basically, it is bought because of its composition, which is considered the most optimal. It has the fewest calories, but greatest number squirrel. Peanut butter is considered no less useful. It is used during periods of generation muscle mass many professional bodybuilders.

When purchasing peanut butter, be sure to familiarize yourself with its composition. If you buy butter in a supermarket, then it probably contains a lot of sugar and other additives, which in no way contributes to obtaining beautiful figure. The oil, which is quite useful for an athlete, is sold only in some stores that sell vegetarian food.

Good to know! Peanut butter is not difficult to make yourself. To do this, peanuts are roasted and ground with the addition of a small amount vegetable oil, otherwise the product may turn out dry.

When consumed, you can add not large number sugar or other sweets. In this case, it all depends on the nature of the diet, regimen and goals. Not least of all are the athlete’s taste preferences.

Is it possible to eat nuts while drying?

During the drying process, nuts are especially beneficial because they contain many healthy Omega-3 and Omega-6 fats, which take part in the fat burning process. Unfortunately, nuts contain up to 600 calories (per 100 grams), which is 1/3 of daily dose during a diet.

In this regard, it should be said that during the day, during drying, you can eat no more than 50 grams of nuts. It is advisable to eat nuts without salt, as it retains moisture and does not allow muscles to work.

Based on this factor, we can conclude: it is better to consume nuts during periods of increasing muscle mass, but not during the drying process.

Weight loss is weight loss in order to increase the attractiveness of the body. Reset extra pounds Physical exercise helps - this is the most effective and reasonable, from a physiological point of view, method of losing weight. During the training period, much attention is paid to nutrition. His proper organization allows you to speed up the process of losing weight, form beautiful body shapes and improve your body health.

Is it possible to eat after training while losing weight?

After fitness, sports and any physical activity The protein-carbohydrate (anabolic) window opens. For the next 90 minutes, the human body needs to replenish nutrients. What to eat after training to lose weight? Of course, food products with high content proteins and carbohydrates! Eating during this period of time causes a maximum anabolic response in the body and is beneficial, allowing you to form a beautiful figure without deposition of fat mass. Consumption of food later may be useless, since the body has already used internal sources energy (body fat, muscle protein) and does not require nutrients.

Interesting to know! There is exactly the opposite point of view - you cannot eat immediately after training to lose weight. According to it, during this period the human body continues to “burn” accumulated fat, and eating disrupts this process, which makes it difficult to lose weight. extra pounds. But do not forget that along with fat, the body intensively consumes its own protein, which slows down metabolic reactions. Thus, at first, losing weight actually happens a little faster, but gradually leads to exhaustion of the body, causing inhibition of the functions of all organs and systems - the loss of extra pounds stops. After such training, the human body looks emaciated and unattractive.

Basic principles of nutrition when losing weight

To be slim you need to eat. Losing weight is not about refusing to eat, but about proper nutrition. The following principles must be adhered to.

• The amount of calories consumed should be less than the amount expended by approximately half. For example, if 500 kcal were spent in the gym, then about 250 kcal can enter the body. The created deficiency will lead to effective burning of fat deposits.
• You need to eat often and in small portions. Fitness nutrition involves eating 5-7 times a day. The volume of 1 serving should contain approximately 60 g of protein and 40 g of carbohydrates at strength exercises, and 60 g of carbohydrates and 40 g of protein during anaerobic exercise. The specified amount of nutrients is completely absorbed and consumed. On the contrary, infrequent or plentiful nutrition forces the body to store nutrients in reserve.
• Reducing fat intake. We must remember that 1 gram of fat is 9 kcal. The body's vital daily requirement for fat is 0.5 - 0.7 g per 1 kg of body weight. Thus, with an average weight of 70 - 75 kg, a person needs about 50 g of fat per day. Exceeding this amount slows down metabolism and leads to obesity.

Important! For your diet, it is better to choose baked or steamed dishes. After all, the process of frying, boiling or prolonged stewing leads to the destruction of vitamins and nutrients in food.

Mistakes that prevent you from losing weight

Faced with the problem of excess weight, many people forget that unnecessary kilograms have been accumulating for months, or even years. It is impossible to get rid of them within 1 - 2 weeks. It will be even more difficult to maintain the achieved weight and avoid making annoying weight loss mistakes. The most common of them are 8 misconceptions.

1. Total starvation.
2. Relying on “miracle remedies” for weight loss.
3. Irregular meals.
4. Compliance with mono-diets.
5. Refusing breakfast or dinner.
6. Insufficient physical activity.
7. Low fluid consumption.
8. Expecting quick results.

Awareness of the processes occurring in the body, a personal fitness trainer and self-discipline will help you avoid weight loss mistakes.

What to eat after exercise to lose weight

Women and men lose weight differently. At the same time, representatives of the stronger sex lose extra pounds much easier and faster. The existence of differences is due to anatomical and physiological characteristics female and male body. To lose weight they must be taken into account.

Women

• During fitness training, about 1700 - 2000 calories per day are required.
• There are no restrictions on meat consumption. The main thing is to eat lean meat with the required amount of protein.
• Girls need to eat foods high in folic acid, vitamins A, B6, E.

For men

• During strength training or fitness, the recommended daily amount of calories is 2000 - 2300 kcal.
• It is necessary to limit the consumption of offal and meat in favor of sea ​​fish, nuts, legumes and dairy products.
• It is recommended to consume foods rich in selenium, zinc, and vitamin E.

After morning workout

After classes in the morning you can eat chicken breast, lean fish, eggs, rice, oatmeal, fruits and vegetables.

After evening workout

At night it is better to eat light fish dishes, vegetables, fruits and dairy products, for example, cottage cheese.

Important! Even if the workout ends late, you cannot refuse dinner. In this case, you can take a small “brake” with you directly to gym and eat it immediately after class. During the journey home and getting ready for bed, food will already begin to be digested and absorbed.

How much can you eat after training if you are losing weight?

The amount of food can be any. The main thing is that it contains required quantity protein, carbohydrates and a minimum of fat. For clarity, a small table of the content of essential nutrients in 100 g of product.

Thus, to replenish the calories spent, you can eat, for example, 200 g chicken breast and 2 bananas. Or 300 g of cottage cheese and 50 g of raisins. Etc.

How long after a workout to eat to lose weight?

To achieve maximum anabolic response from the body, food should be consumed within the next 90 minutes after the end of the workout.

You need to eat slowly, chewing (grinding) your food thoroughly. Small pieces of food are easier and faster to digest and do not create a feeling of heaviness in the stomach.

Sports supplements for burning fat

To burn fat, you need to increase the number of calories you burn and eat right. It’s a good idea to use sports supplements that help effective weight loss. The following complexes have proven themselves well.

• Fat burner(for example, Thermogenic) - suppresses appetite, increases training performance and accelerates the breakdown of fatty tissue.
• L-carnitine- increases the rate of fat breakdown and improves the transport of their breakdown products.
• BCAAs(for example, Intra Fuel from SAN) - suppresses appetite, protects muscles from stress during training and activates the processes of fat breakdown.
• Liquid protein(for example, Syntha-6 from BSN) is an indispensable complex during regular training, containing the necessary amount of carbohydrates and healthy fats. Fully satisfies the body's nutritional needs.
• Special vitamin and mineral complexes(for example, for men - Opti-men, and for girls - Opti-Women) - allow you to completely compensate for the deficiency of vital necessary substances necessary for metabolic reactions in the body.

Sports supplements are complexes with proven effectiveness. Their recipe is scientifically proven, the formulas are patented. They cannot be suspiciously cheap and are purchased exclusively in specialized stores. Before using supplements, you must ensure that there are no contraindications - chronic diseases liver, kidneys, cardiovascular system, diabetes mellitus and other diseases.

What foods should you not eat when losing weight?

Once the decision has been made to train seriously and lose overweight, you should exclude the following foods from your diet.

• Caffeine interferes with the complete absorption of protein and complicates the body's recovery process. Therefore, coffee, tea, cocoa, chocolate and other caffeine-containing products are prohibited.
• Foods high in fat disrupt metabolism and slow down the rate of absorption of proteins and carbohydrates.

Important! These foods should be avoided for 2 hours after exercise. During the day, caffeine can be taken to maintain body tone.

10 Best Post-Workout Foods for Weight Loss

Following a diet for weight loss is not difficult. After all, it can include truly tasty and healthy dishes.

1. Veal- contains a large amount of protein (19.7 g/100 g), B vitamins, mineral elements and amino acids necessary for proper muscle function. Contributes rapid recovery body
2. Chicken fillet boiled- source of easily digestible protein (30.4 g/100 g). The high content of amino acids promotes rapid restoration of muscle tissue, and B vitamins accelerate metabolic processes.
3. Turkey- rich in protein (25.3 g/100 g), vitamins A, E and vital important elements. Accelerates metabolism and the process of fat breakdown. Increases the body's endurance.
4. Lean fish - source beneficial amino acids, vitamins and microelements. Contains no carbohydrates and is rich in easily digestible protein.
5. Seafood - indispensable product nutrition, rich in natural easily digestible protein, amino acids, vitamins and minerals. Normalizes the functioning of the cardiovascular and nervous systems. Accelerates the transport of fats from the body and metabolic processes.
6. Low-fat cottage cheese - ideal option For late dinner after training. High content of natural protein (17 g/100 g) promotes effective recovery muscles.
7. Beans - low calorie product high protein foods (22 g/100 g). Source essential amino acids, vitamins, minerals and complex carbohydrates.
8. Rice- rich complex carbohydrates(24.9 g/100 g), B vitamins and necessary for a person minerals. Restores quickly and permanently energy potential the body, reduces hunger and accelerates metabolic reactions.
9. Fruits- a source of natural bioflavonoids that control metabolism. Increases endurance and resistance of the body negative factors environment. Protects against the effects of free radicals.
10. Fresh vegetables, greens- contain a large amount easily digestible carbohydrates, vitamins and minerals. Helps speed up metabolism and fat breakdown processes.

Important! Immediately after training, you should try to avoid spicy, salty, and spicy foods. They stimulate the appetite and after consuming them there is a risk of “relapse” - eating more than you should.

What to drink after training?

During training, a person loses a large amount of fluid, which comes out through sweat. The following drinks will help quickly restore the body's water balance.

• Mineral water without gas.
• Green tea no sugar.
• Freshly squeezed juice.

Drinks should be at a comfortable room temperature. The quantity of their use is not limited in any way - you can drink, focusing on the feeling of thirst and your own sensations.

Don't like the idea of ​​lifting weights on an empty stomach? There are plenty of healthy snacks that will help you stave off hunger before you hit the gym, as well as ones you can eat to help you recover once your workout is done. Let's list these products.

Before: bananas

Keep a bunch of bananas on hand to grab on your way to the gym in the morning. These fruits are perfect for snacking before... physical activity, as they are easily digestible and also contain a lot of potassium, which is good for your muscles.

Before: oatmeal

A morning bowl of oatmeal will provide you with fiber, which releases carbohydrates into your bloodstream so you can maintain energy.

Before: yogurt and granola

Choose unsweetened 2 percent yogurt (preferably Greek), as well as granola and fresh fruit to get an adequate serving of protein.

Before: Turkish pita bread

Two hours before starting your workout, you should provide yourself with a combination of carbohydrates, fats and proteins. Lavash from whole wheat with the addition of lean turkey, hummus and vegetables (like avocado) is a good option.

Before: applesauce

30 minutes before starting exercise, you can eat an apple or puree it. It contains fiber, which helps maintain your sugar levels and doesn't upset your stomach during exercise.

Before: Nut and dried fruit bar

Dried fruits are ideal source simple carbohydrates, which give you energy and are easy to digest, while nuts (peanuts, pistachios, almonds, etc.) contain fiber and protein. The perfect snack!

After: cereals

Bowl of cereal flakes with added skim milk good for a post-workout snack. Sweet varieties are also not prohibited in this case, they will maintain insulin levels and help restore muscles, so that you will soon be able to exercise again.

After: baking

Whole grain bagel - the right snack after intense physical exercise. Your muscles need these carbohydrates, and peanut butter and jelly will help replenish your body's protein stores.

After: cottage cheese

It is low in carbohydrates and high in protein, making it good for muscle gain and weight loss. Cottage cheese also helps control your appetite, so you won't empty out the fridge after a hard workout.

After: carrots and hummus

Even after you exercise, your body needs fuel to recover properly. Carrots with a little hummus is... great way replenish your energy supply.

After: beans

Try baked beans that contain high level fiber and protein and very low fat. Beans are also a source of fatty acids associated with reduced level blood cholesterol

After: Peanut Butter Apples

Snack on an apple with peanut butter to give you a dose of good fats and enzymes. They will help you burn fat and build muscle, and also give you a boost of energy.

After: milk chocolate

This sweet treat will make you feel like a kid again and help your body recover. Mix it with 2 percent fat milk and your body will get the proteins and carbohydrates it needs.

Hello bodybuilders! I was thinking: we ate, we ate peanuts, some thought they were nuts. Suddenly it has become fashionable to say that peanuts are not healthy and are not a nut at all. But what about the content of vitamins of almost all group B? Full filling with potassium, magnesium, zinc, sodium, iron?

The change in status did not affect him beneficial properties for cardiovascular and cancer diseases. Peanut butter generally an American national product. Let's talk about it from the point of view of peanuts calorie content, nutritional value, harm or benefit from it to people.

So nuts or beans

Well underground peanut from the legume family. So, noticed in connections, so to speak. These connections do not discredit him, but quite the contrary. This plant grows in such a way that its fruits, when ripe, sink to the ground and bury themselves in the ground.

It is correct to call the subject of our consideration leguminous grass. Wikipedia says so. For us, even call it a pot, just don’t put it in the oven. We are interested in the product itself, because it is a real treasure useful to the body elements.

Calorie content of peanuts – per 100 grams 662 kcal, 1 pc. fried without oil, salted, in chocolate contains 5-6 kcal. With such activity, imagine that it is included in weight loss programs, since a handful of fruits makes an excellent snack, will add strength, and serotonin will correct a gloomy mood. I said about vitamins, I said about macroelements.

How is it harmful? – Firstly, you should not eat peanuts with brownish husks. That's where strong allergen! Be sure to clean. We must remember that peanuts are slowly digested and eat them at large quantities not recommended so as not to clog your stomach.

Knowing its high calorie content, obese people should refuse such delicacies. Peanuts will also not be beneficial for patients with gout, arthritis, diabetes, varicose veins veins Pregnant women should abstain.

Types of Peanuts Matter

About 60 cultivated species are known. Of the small-kerneled Spanish varieties with great content oils prepare the famous peanut delight, which is talked about a lot in American films and works of fiction.

Varieties "Valencia", "Virginia" and "Runner" are used in cooking. They have large kernels and have excellent taste.

Retail offers consumers fried peanuts, raw in shells for self-roasting, and salted peanuts for beer. The “sweet group” is also in demand: peanuts in coconut glaze, sugar, sesame, coconut and cocoa, nougat, and candied fruits. Peanuts are added to sweets and kozinaki are made from them.

A handful of raw, shelled peanuts tossed into the batter will add health benefits to a cookie, cake or pie. Affects the immune system better side, will increase resistance to diseases.

Peanuts and bodybuilding

Peanuts are always present in an athlete’s diet. He:

• filling, quickly suppresses hunger, excellent source of protein, omega-3-6 fats;
• energetic, produces nitrogen oxides, dilates blood vessels, quickly replenishes expended energy;
• easy to use, does not require additional processing.

In addition, peanuts serve as an antidepressant and develop the brain and memory. 100 grams of peanuts contain 26 grams of protein, 45 grams of fat, 10 grams of carbohydrates.

Due to their better calorie content compared to other nuts, athletes choose peanuts first. Omega-3-6 fats help fat burning when cutting. No more than 50 grams per day have a positive effect.

Many athletes prefer peanut butter when gaining muscle mass. So it's completely legal sports supplement, which can be taken regardless of the circumstances - before, during, after training.

In addition, scientists emphasize the role of peanuts in solving pressing men's problems. For example, with baldness. Peanuts contain biotonin, which dissolves in water and carries sulfur to the hair roots, strengthening the hair follicle.

Well, prostate adenoma, infertility and decreased potency are on the list of researchers who note the positive effect of consuming peanuts and milk crushed in a blender.

Subscribe to updates on my blog, share with friends on social networks impressions, write what topics are close to you, what you would like to discuss. Healthy diet everyone!

Keep a bunch of bananas on hand to grab on your way to the gym in the morning. These fruits are ideal to snack on before physical activity, as they are easy to digest and also contain a lot of potassium, which is good for your muscles.

Before: oatmeal

A morning bowl of oatmeal will provide you with fiber, which releases carbohydrates into your bloodstream so you can maintain energy.

Before: yogurt and granola

Choose unsweetened 2 percent yogurt (preferably Greek), as well as granola and fresh fruit to get an adequate serving of protein.

Before: Turkish pita bread

Two hours before starting your workout, you should provide yourself with a combination of carbohydrates, fats and proteins. Whole wheat pita bread topped with lean turkey, hummus and vegetables (like avocado) is a good option.

Before: applesauce

30 minutes before starting exercise, you can eat an apple or puree it. It contains fiber, which helps maintain your sugar levels and doesn't upset your stomach during exercise.

Before: Nut and dried fruit bar

Dried fruits are an ideal source of simple carbohydrates that give you energy and are easy to digest, while nuts (peanuts, pistachios, almonds, etc.) contain fiber and protein. The perfect snack!

After: cereals

A bowl of cereal with skim milk makes a good post-workout snack. Sweet varieties are also not prohibited in this case, they will maintain insulin levels and help restore muscles, so that you will soon be able to exercise again.

After: baking

A whole grain bagel is the perfect snack after intense exercise. Your muscles need these carbohydrates, and peanut butter and jelly will help replenish your body's protein stores.

After: cottage cheese

It is low in carbohydrates and high in protein, making it good for muscle gain and weight loss. Cottage cheese also helps control your appetite, so you won't empty out the fridge after a hard workout.

After: carrots and hummus

Even after you exercise, your body needs fuel to recover properly. Carrots with a little hummus are a great way to replenish your energy levels.

After: beans

Try baked beans, which are high in fiber and protein and very low in fat. Beans are also a source of fatty acids linked to lower blood cholesterol levels

After: Peanut Butter Apples

Snack on an apple with peanut butter to give you a dose of good fats and enzymes. They will help you burn fat and build muscle, and also give you a boost of energy.

After: milk chocolate

This sweet treat will make you feel like a kid again and help your body recover. Mix it with 2 percent fat milk and your body will get the proteins and carbohydrates it needs.

www.syl.ru

Green Smoothie Recipe for Post-Workout Recovery

2. Protein shake.

After training, you must replenish plant amino acids to repair tissue.

Protein shake is delicious and useful source squirrel. It may also help stabilize blood sugar levels after exercise.

It is not recommended to drink ready-made whey (milk) or processed soy protein powder. They are difficult for the body to digest. Over time, people who consume these products tend to look older than their age.

3. Coconut milk.

Coconut milk is another great way to replenish the energy you lost through sweating during exercise. This drink is especially useful if you exercise in a hot room (climate).

You can drink coconut milk during workouts, as well as after exercise.

4. Avocado.

If you exercise regularly, eating an avocado a few hours before your workout will help your body produce healthy fat, which acts as an energy boost when you're carbohydrate-depleted.

5. Nuts and seeds.

Eating nuts and seeds at lunch will give you energy for your evening workouts as they contain all the macronutrients: carbohydrates, proteins and fats. A few nuts and seeds during exercise will provide an energy boost for the rest of the day.

It is especially good to eat walnuts after a workout. They will not only relieve muscle fatigue, but also help calm the nervous system. (and this is especially important if the training took place in the evening). If you eat walnuts along with honey, you will recover faster from sports injuries.

6. Bananas.

Why eat a banana after a workout? Bananas are one of the perfect fruits to eat before and after your workout as they are filled with complex carbohydrates, minerals (potassium and fiber). Our close genetic relatives, chimpanzees, eat bananas in bunches and are always full of energy.

7. Oatmeal.

Half a bowl of this porridge 1.5-2 hours before training will provide you with the energy you need for an intense training session.

8. Vegetables.

Vegetables, as well as hummus, after a workout will help you replenish glycogen stores, while providing the body with a small amount of plant-based protein for muscle repair and fat for energy production.

Naturally, post-workout recovery- This is, first of all, rest and keeping the muscles at rest. During the rest periods between sports loads the body especially needs nutrients, vitamins and microelements that help restore damaged muscle fibers and replenishing energy reserves.

You will find everything you need for a full recovery in the products listed in this article.

vse-o-zdorovye.ru

Types of nuts in bodybuilding

There are several types of nuts found in nature, but some of the useful ones for athletes are:

• Peanut- This is the favorite type of nut for most athletes, and even more so for bodybuilders. This type of nut activates the production of nitric oxide, which promotes vasodilation, which means that beneficial substances are transported to muscle tissue much faster. In addition, peanuts do not contribute to weight gain. Peanuts are considered a useful product that ensures better functioning of the central nervous system, improves memory and relieves depression. 100 grams of peanuts contain 26 grams of protein, 45 grams of fat, 10 grams of carbohydrates, and a total of 552 calories.


• Almond It is considered the richest nut in protein. In addition, almonds contain a sufficient amount of healthy fats. Its consumption leads to a feeling of fullness and also stimulates the production of dopamine, a hormone that is associated with the development of the central nervous system. 100 g of almonds contain 18 grams of protein, 53 grams of fat, 13 grams of carbohydrates. The energy value of the product is 609 calories.
• Walnut. This nut has a great effect on brain function and activity. It contains many beneficial fatty acids, including Omega-3. In addition, walnuts are a source of melatonin, a substance that helps normalize sleep. 100 g of walnuts contain 16 grams of protein, 60 grams of fat, 11 grams of carbohydrates. The energy value of the product is 656 calories.

As mentioned earlier, peanuts are the most popular food consumed by most experienced athletes. Basically, it is bought because of its composition, which is considered the most optimal. It has the fewest calories but the most protein. Peanut butter is considered no less useful. It is used by many professional bodybuilders during periods of muscle mass generation.

When purchasing peanut butter, be sure to familiarize yourself with its composition. If you buy butter in a supermarket, then it probably contains a lot of sugar and other additives, which in no way contributes to getting a beautiful figure. The oil, which is quite useful for an athlete, is sold only in some stores that sell vegetarian food.

Good to know! Peanut butter is not difficult to make yourself. To do this, peanuts are roasted and ground with the addition of a small amount of vegetable oil, otherwise the product may turn out to be dry.

When consumed, you can add a small amount of sugar or other sweets to the peanuts. In this case, it all depends on the nature of the diet, regimen and goals. Not least of all are the athlete’s taste preferences.

builderbody.ru

This is what Faleev writes about pine nuts + nuts contain a lot of arginine, and the more, the better!
Pine nut– truly unique natural product. It contains 17% proteins consisting of 19 amino acids, 70% of which are essential and conditionally essential. These figures indicate a very high biological value pine nut proteins.
In addition, the protein of pine nuts, unlike the proteins of other products, contains increased content lysine (up to 12.4 g/100 g protein), methionine (up to 5.6 g/100 g protein) and tryptophan (3.4 g/100 g protein) - the most deficient amino acids.
In addition, the kernels of nuts contain proteins related to albumins, globulins, glutelins and prolamines. The vitamins contained in pine nuts promote growth human body. Nuts contain vitamin A - the vitamin of growth and development. Pine nuts are valuable carriers of fat-breaking vitamins E and G. In addition, the kernel protein is dominated by an amino acid that is very important for the development of a growing organism - arginine (up to 21g/100g of protein), which, although it is replaceable in the diet of an adult, is included into the category of indispensable baby food. In terms of the content of phosphatidic phosphorus - the same phosphorus without which muscles will not function normally and bones will not develop - pine nuts are superior to all other nuts, as well as oil seeds.
In addition, pine nuts are a rich source of iodine, which is important, especially for the population of Siberia and the North.
Pine nuts, like everything else in cedar, have high phytoncidal properties. A hectare of cedar forest emits more than 30 kg of volatiles per day organic matter, which have enormous bactericidal power. According to researchers, this amount of phytoncides is enough to big city neutralize all pathogenic microbes. Berries and plants growing in cedar forests are richer in vitamins and provitamins than those growing in other forests.
o is explained by the fact that phytoncides actively promote the formation of vitamins and other biologically active substances in plants and fruits. active substances. Phytoncides not only disinfect and kill pathogens, but also have a beneficial effect on the reproduction of those microorganisms that fight pathogens. Scientists provide data showing that in cedar forests the air is practically sterile - 200-300 bacterial cells in 1 cubic m. Whereas according to medical standards, even for operating rooms, 1 cubic meter is allowed. m. air 500-1000 non-pathogenic microbes.
If you eat 100 g of pine nuts, this will be enough to satisfy daily requirement adult human in amino acids and important microelements, such as copper (activator of protein synthesis, tones the liver, spleen and lymphatic system, reduces obesity), cobalt (takes part in the processes of hematopoiesis, the breakdown of fat and carbohydrate metabolism), manganese (necessary for the normal functioning of the gonads and muscles), zinc (participates in the construction of proteins and the synthesis of hormones, regulates the concentration of vitamins in plasma).
If you eat a handful of nuts daily, you can significantly improve immunity, increase the longevity of the body, avoid vascular sclerosis and high blood pressure, as well as restore and save up to old age male strength and potency.