Types of creatine

When choosing the creatine can be a complicated matter deciding among many types of creatine with all the different options available in sports suplemtento is important to take a few minutes to see the different types of creatine in the market of the nutritionin order to compare and try to find one that he meets their needs.

Monohydrate creatine:

The first creatine that came the market of sports suplemetacion, composed in the form of powder, and there is no any additional ingredient or compounds, without fillings without additions only Creatine monohydrate in pure powder form. It is versatile, effective, affordable and without side effects how to use it is to make a phase of load 20 g during 5 days to spread out in doses of 5 gr.

Creatine micronized (pure creatine):

It is considered better than the Creatine monohydrateby many athletes. It is pure creatine but has been "micronized", which refers to the size of the particles. They are up to 20 times smaller. creatine micronized is easier to mix with liquid, and is more effective and rapid absorption in the body.

Creatine ethyl ester:

Creatine pure soluble in water, by its properties creatine ethyl ester is the more important to avoid the retention of liquids quer probocan other creatinas, also on them has a better impact absorption by our muscle cells according to some studies of 200% Creatine monohydrate.

Creartina liquid (creatine serum):

Serum creatine It is presented in a liquid state, its high bioavailability at the cellular level. Instead of worrying about creatine powder and of any mixture of drink, only with a few drops of pure creatine serum offers the same amount that taken in powder to offers the absorption, against it may be difficult to maintain stable in a liquid form, the important thing is to know how to choose sports nutrition brands more important and buy creatine quality.

Creatine formula Special:

There are also a variety of creatine supplements that contain ingredients, compounds or formulas. For example, the creatine with glutamine, creatine with oxide nitrico, and many more mixes that reinforce the action of creatine.

When you buy creatine. Just choose which match your goals and preferences, and how to use it correct to take doses at the appropriate time and so will experience great results.

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Protein cake

In the feeding of a sportsman must be balanced in nutrients, it often costs us a diet balanced due to lack of time and desire to spend hours in the kitchen preparing meals we need on a daily basis to meet the needs of proteincarbohydrates and fats.

This is one of my recipes more used and recommended for athletes that are taking place a diet to gain weight volume for lose weight lose weight.

Ingredients for a meal:

4 egg whites,

100 grams of crushed soft oatmeal flakes.

25 ml of skimmed milk (helps to give the airy effect of Magdalene).

30 grams of protein powder (whey protein whey and casein) any type of protein powder helps us.

Mix all the ingredients in an electric Blender until a perfect blend,

Put in a suitable container and use the oven or microwave.

Cook for 10-15 minutes time.

You can also add nuts as walnuts or fruit as the Apple, with a little imagination we can take our diet a little better and more healthy.

This cake of protein can be done for four meals because once take their conservation well lasts 3-4 days.

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Results Mr. Olympia 2010

 

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IDs Sport Sports nutrition

Many of our supporters of the website wanted to know about the principles of the brand sport IDS in the field of sports nutrition. Sport IDS was founded in 1999 composed of Joe and Nick Savas Worrell in the hope of developing a company at the national level.Our vision of business boils down to one main question and is what does the customer when they use our nutritional products?, instead of what can sell you!After 10 years, we have produced and sold some of the products best sellers in the industry of sports supplements. From a humble beginning with facilities of 1500 square meters, IDS released some of the supplements star as the precursor of testosterone and burners of fat to lose weight. Knowing that at the beginning of 2004, these products were being subjected to careful scrutiny. Today ids Sport sold in 28 countries worldwide and our head office is located in Orlando, Florida in a building of 35,000 square meters.Sports Sùplementos for all types of needs, unique in construcion of muscle and maintenance of the ideal weight of the consumer of our supplements. IDS already had marketed and developed a main line of proteins called powder Multi Pro whey serum. What did the Pro multi product was a unique blend of proteinas with a creatine Muscle Volumizer combines creatine and Malato Di creatine, energizing as the betanox powder increases muscle work and reduces the acido lacticoWaximaize made pre-entrenamiento and weight smart gainer winner increases size your muscles.The protein market is very competitive and is very difficult to differentiate IDs of other brands, so the next evolution in protein supplements are find in liquid form. In 2005 introduced new IDS Liquid protein serum 42 grams of protein 0 0 carbohydrate sugar all 3.4 grams and 25 grams of liquid in a container of plastic. The original concept of liquid protein was to help the Bariatric patients and their protein needs, post-cirugía, making it available and convenient for the stomach could only eat six ounces of liquid at the same time.
Following the success of this concept, IDS introduced liquid protein in fitness, bodybuilding, and the whole category of sports tennis, basketball, boxing, athletics, futbol…...
ids Sport several years it has been determined that the new liquid whey protein is a viable source for consumers of all ages and has ability to adapt for your convenience and use for your lifestyle.
IDS just taken this technology a step further and MICRO meal, a meal complete in a vial of 15 grams of protein, carbohydrate 5, 5 grams of fiber and 17 essential vitamins and minerals, healthy snack that does not require refrigerationIt does not bend in a sport, golf bag bag or they melt and they do not dry out.Given that we have worked with many athletes, bodybuilders and fitness in some form or manner, champions have decided to include the characteristics of these athletes to improve the quality of our shall nutritional.If you are looking for results, then found the IDS Sports brand to carry the muscles of a new dimension!

The nutrition sports more brands used by great sportsmen Muscletech, BSN nutrition, Universal nutrition, Axis Labs., gaspari nutrition, … . Large variety of proteins, quemagrasas, Creatinas, vitamins, fatty acids, treatments in cosmetics that carry all kind of beauty and now www.goldnutricion.es puts them within your reach to a few incredible prices, forward, throw you a version of our variety of products and aprobecha Goldpoints and canjealos for discounts on your purchases and enjoy our lowest prices online!GUARANTEED!.   

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Caffeine – Caffeine

Caffeine is a substance that exists naturally in certain plants or is produced synthetically and used as an additive in certain foodstuffs. It is also diuretic and stimulant of the central nervous system.

Caffeine is a bitter substance found in several compestos coffee, tea in soft drinks, chocolate, cola nut, and certain medications. It has many effects on the metabolism of the body, including the stimulation of the central nervous system. It can do feel more alert and increase its power when it is consumed.

For the majority of the people, the amount of caffeine, between two and four cups of coffee a day, is not harmful. However, too much caffeine can leave you restless, anxious and irritable. You can also prevent him from sleep and cause him pain in head, abnormal heart rhythms or other problems. If he disrupts the use of caffeine he may have withdrawal symptoms.

Some people are more sensitive to the effects of caffeine than others. These people should limit consumption.. Women who are pregnant must also do or who are nursing. Some drugs and supplements can interact with caffeine. If you want to know if caffeine is healthy for you, talk to your doctor if notice some unwanted side effect.

Functions:
Caffeine It is absorbed and distributed very quickly. After absorption, happens to the brain where to activate our central nervous system.

The consumption of caffeine does not accumulate in the bloodstream, nor the body stores, but which is excreted in the urine, many hours later of consumed.

Caffeine does not diminish the effects of the consumption of alcohol, although many people still believe that a cup of coffee returns sobriety to an intoxicated person is not the case the rate of alcohol in blood will remain high.

Caffeine it can be used in some cases such as treatment of migraine headaches and to ease, for a short time, fatigue or drowsiness.

 

caffeine has a few benefits in the use of the lost weight helps the metabollismo to increase spending calorico besides being a powerful energizing at the same time helping to transform fat into energy during the practice of sportIt is a natural diuretic aid to the retention of liquids by removing the excess liquid.

Another benefit of the combined intake of caffeine and glucose can benefit the extension of the care, learning and verbal memory. It is the conclusion of a study conducted by the University of Barcelona involving 72 subjects aged between 18 and 25 years. The researchers analyzed the effects of the intake, first thing in the morning and in fasting, different drinks: water (150 millilitres), water with 75 milligrams of caffeine, with 75 grams of glucose and water to 75 milligrams of caffeine and 75 grams of glucose.

The results put showed that taking joint of two substances, caffeine, and glucose, has beneficial effects on attention and learning of persons, as well as memory, something that should take into account students. Likewise, they also showed that when these substances are supplied individually, the obtained beneficial effects were much smaller. The details were published in the journal Human Psychopharmacology: Clinical and Experimental.

Excessive caffeine intake can lead to rapid heart rate, excessive sudoracion, nausea, vomiting, restlessness, anxiety, depression, tremors and difficulty sleeping.

The effect of caffeine on health has been widely studied. In particular, discussed carefully the effects of caffeine in disease fibrocystic breast, cardiovascular disease, birth defects, reproductive health and behaviour of children. The Council of the American Medical Association on scientific (American Medical Association Council on Scientific Affairs) said that drinking coffee or tea with restraint probably does not have negative effects on the health of one, as long as the person leading an otherwise healthy lifestyle. However, the organization emphasizes moderate caffeine use.

Leave the caffeine abruptly can cause headaches in head, drowsiness, irritability, nausea, vomiting and other symptoms. Gradually reduced his consumption to prevent any symptoms of withdrawal.

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Magnum Nutraceuticals

 

Magnum Nutraceuticals is dedicated to the production of the highest quality of nutrition and supplements sports. Supplements Magnum works only with CGMPleave, service pharmacy to manufacture our products more advanced forms of quality. Magnum will this additional distance to offer the best possible quality absolute ingredients for each formula and to instill confidence in customers that Magnum is the mark of confidence for serious athletes.

Magnum is a complete line of sports nutrition supplements that has something for everyone! Magnum is a company based in Canada which has been in business since January 2005. They have passed the test last 3 years, a new test, again aroma and alter their formulas to be ready for worldwide distribution... and only now they are ready to launch. Magnum products are currently distributed throughout Europe with a great acpetacion by sportsmen from different disciplines, fitness, bodybuilding, soccer, boxeo….

 

The range of supplements magnum nutraceuticalsdento have a wide range of products to gain muscle improve training supplements to recover from hard training. Rust nitricoMagnum A-bomb offers 5 powerful arginine, sources of bioavailability of Arginine, L-citrulline to complement the arginine and two antioxidants to help radicals in the cleaning, magnum big C offers 4 effective and powerful sources of creatine. Studies have shown that these ingredients, a few days, increase the intracellular energy and endurance, as well as strengthen the endureciniento of themuscles. Magnum DNA Bcaa ethyl ester strong effect of regeneration of the amino acids of branched-chain (BCAA's), with the tightening of the muscle and the glycine/arginine ingredient DNA ™ expansion also contains the anabolism that intense activation of the L-Leucine Alpha KIC ingredient to ensure the most comprehensive natural increase of the muscle. 

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Bodybuilding and fitness the 10 habits more important

all bodybuilding and fitness seriously must have found some tips that will help you get the most desired gain muscle, these tips are based on the majority of the fitness and bodybuilding athletes more serious.

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Osteoporosis fragile bones

In Spain, One of every three women padecerá osteoporosis after menopause.

Fractures associated with this disease are associated to an increase in the mortality and impact in terms of mobility, social isolation, fears and sometimes to a great degree of dependence to lead a life more easy.

Osteoporosis is characterized by a decrease in the density of the bones by loss of normal bone tissue properly calcified, but there is least amount of bone per unit volume: This explains that you present a minor trauma or load resistance, with the consequent appearance of fractures.

The bone is a living tissue, with an incessant activity throughout their lives, something that collides head-on with the idea of eternal durability that the population tends to be in relation to these bodies.

In this sense, explains Dr. "" Ramos, rheumatologist of the hospital Nisa Seville aljarafe with more than twenty years dedicated to the study and treatment of osteoporosis of the bones "dry" and its persistence for thousands or even millions of years give us a false picture of what is the bone in life.

 

Mainly vertebral fractures, hip, wrist, shoulder, pelvis and ribs are the most visible manifestation of osteoporosis.

However, their negative consequences can go beyond.

Hip fracture mortality is estimated at 20% within the first year; approximately half are due to complications of the own fracture and the other half to the diseases that had previously the patient.

"On the other hand, approximately 40 per cent of women who survive hip fractures, not returning to walk and become dependent," explains Dr. Ramos.

In this regard, should emphasize the importance of the diagnosis early, a diagnosis is complicated given the silent nature of the disease; not in vain it is known to be "silent epidemic"

The age - especially since the age of 70 - and menopause are two of the most important risk factors against osteoporosis.

However, aren't the only ones: "have been described up to eighty" says Dr. Ramos sedentary lifestyle, alcohol and tobacco are some of the easily avoidable in order to reduce the impact of the disease and the risk of fractures.

In relation to alcoholconsumption, says Dr. Ramos, "has been linked to the osteoporosis when it exceeds three units a day, while I would like to make it clear that of course that a beer or a glass of red wine a day does not increase the risk of osteoporosis".

On the one hand forms new bone (bone formation), and is destroyed at the same time, aging bone (bone resorption).

Featured osteoporosis when breaking the balance between the two.

The disease affects mainly over the age of seventy years and women as this hormonal process triggers, occasionally, a lost bone mass accelerated after the menopause.

Diagnosis

Different technical radiologías help diagnose osteoporosis to identify the loss of bone mass in its early stages and to act as a result.

"From two years ago", explains Dr. Ramos "have a tool for the calculation of risk of fracture osteoporotica, sponsored by who (FRAX ™) that integrates twelve risk factors and allowing closer to the risk of fracture of a particular patient in the next few years".

In Spain, osteoporosis affects almost four of every ten females age of fifty.

The PRE-Valencia fires up to 60% in people older than 80 years.

Unfortunately the effectiveness of the treatment is overshadowed by the fragile follow-up thereof; 50% of patients abandoned treatment during the first year.

Calcium is essential to preserve a good quality of bone mass.

Milk and its derivatives have been considered, as an unbeatable source of intake of calcium.

But dairy products are not unique in this mineral-rich foods.

Certain types of seafood and nuts, for example, outweigh the contribution calcium of milk or yogurt.

It should be noted also that the needs of calcium are not always the same.

During growth and after menopause these needs are more high and recommended daily contributions of 1000 - 1500 MG per day.

These quantities can be made with the food, but in real life there are few people with your diet succeed, given that

Use added supplements.

The problem with vitamin D associated with calcium, on the other hand, has proved to be a cheap and effective measure for the prevention of fractures ua good way to prevent the dificit of vitamin D and calcium is to take vitamin and mineralsupplement.

In recent years, the study and classification of osteoporosis has experienced a remarkable development, which has opened the doors to the possibility of innovative treatments and research of formulas as esperánzadoras as the discovery of new molecules osteoformadoras.

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Like gain weight with weight winners

 

Products weight winners help sports people needing to increase muscle mass through the increase of the indijesta of more calories for our body more carbohydrates and proteins. The balance between these two macro-nutrients tend to approach 30-40% 50-60% of complex and simple carbohydrates and proteins . This is added a small percentage of unsaturated fats with beneficial to our healthfunctions. The winning weight contain all the nutrients your body needs. They can perfectly replace a full meal, providing fair amounts of each nutrient, vitamins and minerals.

The majority of sports supplements / winners of weight, mainly provide carbohydrate and protein powder in a correct balance. In most cases gain gainer used carbohydrate source only is maltodextrin, from complex carbohydrate of maize, which is free of sugar and other simple carbohydrates. And protein sources most used are three types of proteins: albumin of egg, concentrated whey and isolated soy protein. Making this an aminograma complete and therefore a highly nutritional both proteins as a carbohydrate.

Any person or athlete you want to increase your daily caloric intake through the contribution of a large amount of nutrients in low-volume product, either by the inability to ingest sufficient quantity of food through normal food either for wanting to strengthen and improve this. Young, healthy people, elderly people or people with a weight below the healthy can benefit from this kind of supplements to gain weight. Either just to that people who although not they wish to gain weight if they want to improve your diet by adding a meal in the form of high nutritional power shake.

Depending on the caloric need and nutrients will in general be the precise amount of recommended product to use per day. But as standard general two to three measures diluted in water or skimmed milk provide the nutrients of a highly nutritious food and properly balanced nutrients, also you can add fruit as the banana.Its preparation is very simple, just simply mix the contents of one or two measures of product with 250cc of water or milk cold or at room temperature in a closed whisk or a blender.

To begin, it will improve the nutritional quality of our diet, providing large amount of nutrients properly balanced high-quality and nutritional value. Secondly we will help of a simple and practical way to meet our nutritional needs, either to increase the weight body with sports or therapeutic purposes or simply to keep it in situations of great wear energy physical or inability to consume enough food to meet our needs caloricas.

TrueMass of BSN is a fabulous product to increase muscle mass and weight with a formula of day and night that includes 6 types of protein and 46 grams per dose.

……

 

mass fuzion presents winner of weight a high profile rich in vitamins, minerals, micronutrients and focused factors to maximize profits muscle in those cases of athletes who require a strong push caloric.

 Real mass the key to winning mass of skeletal muscle of quality and body weight, is supporting the active recovery by eating balanced and food calorie dense frequent throughout the day.

Read GAINER 1,700 Gr. INTERACTIVE -  Es complete formula to gain muscle mass in a very short time, favors a muscularidad thick and hard as a stone, maximizes energy and avoid gaining weight in the form of fat.

MASS TECH 2270 gr.   MUSCLETECH - this designed to increase muscle growth provide clinically proven components to create solid muscle mass, increases consederablemente strength and resistance.

STACKER G 2270 gr.    - Great for clean muscle mass increase. Ideal for athletes during the volume but that don't want to lose the forms or add inches at the waist.

MEGA GAINER 3629 Gr. DYMATIZE- This unique formula provides you with the perfect ratio of essential and nonessential amino acids with simple and complex carbohydrates. Each dose has been predigerida by enzymes in the laboratory to improve their absorption and bioavailability. 

MYODRIVE 2414 Gr. SAN NUTRITION - The powerful components of they also rejuvenate cells during weight training, so maximize the muscles and provide more strength at the same time reduce the recovery time....  .

R-

for

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The drink kills libido

According to the lancet a publication medical bitranica, that's what says the Real medical college that makes alcohol. Far from being an attractive beverage you can do that our sex life end in ruin.

The school is very concerned, regular consumption of 60 grams of alcohol equivalent to a daily ingestion of at least two liters of beer this associated with the incremeneto of the risk of disease promoted by high blood pressure, heart attacks, hepaticos, infertibilidad and diseases of the nervous system problems. For women so many half makes increase them the risk of buy diseases.

The school believes that a level without the risk of alcohol should not exceed is 14 beers for a third of a litre per week for men and 9 or 10 beers for women. And this amount of alcohol should be consumed in several days, separated by a day without any kind of alcoholic beverages.

Alcohol is probably the toxic drug used in the world and create more addicts that any other drug. Far from providing benefits destroys the lives of many people, it affects personality, behavior, sexual life and all of the health.

The aphrodisiacs Act by stimulating the senses either individually or in combination with each other.

Many couples use the natural aphrodisiacs (natural afrodisiacs) to increase the passion and sexual appetite. They help to improve the intimate moment experimenting new intense feelings, which helps to enjoy more with the partner of one more sexually active

Vigorima has properties that help alleviate physical fatigue, improve sexual relations and combat erectile dissemination. Safe and reliable to increase sexual desire and experience more pleasant relations. Produced with the aim of increasing sexual desire and the male power. Natural product very well tolerated by everyone. Simply take a capsule and, in general, after an hour, you get a strong erection after having close contact............

For the vitality of the men and women.

Vitalsens is a product based on plants, Epimedium, Whitania Somnifera, Lycium Barbarum and the amino acid arginine...

It helps to enhance the Libido.Falta of activity in the relationship caused by age.Lack of vitality at specific moments. Lack of energy, poor appetite, and fatigue in relations intimate.

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New headphones Pioneer sports

Equipment Gabriela Gottau 17 March 2011 | 20: 03 To vote this post connect with Facebook Connect

As we usually say in Vitónica, the music is one of the best companies when it comes to physical activity and it can be a determining factor of our motivation and performance, for this reason, Pioneer couldn't be less and now, their headphones sport offers so that the music doesn't lack when we are on the move.

The new Pioneer it-CL331 have especially high resistance and can be submerged to a meter in depth in the water without damage, although they were not designed for swimmers, but rather, in bringing us to air free with them even if it rains or we sudemos much, since in addition to withstand sweat later we can wash them without problem.

Another main feature of the new headphones Pioneer sports is your grip ideal to the ear so that we can worry of their stay or not in the ear while we run or jump. The design of their capsules is which allows to preserve these headphones all the time in our ears.

With regard to the sound drivers are 9 mm covering a spectrum that ranges from 10 to the 20000 Hz. Likewise, has a connector plating in gold or a cable coated in silver of 1.2 meters in length. An important detail is that it comes with clip to hold it and that will not stringing us the headphones.

Headphones are available immediately at a price of 45 euros so enjoy safe music company while we run, we mount bicycle or we do sports outdoors regardless of whether grab us the rain or we sweat much.

Vía | Engadget
In Vitónica | Sport Headphones

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Guide for beginners (IV): horizontal rowing with dumbbells

Fitness Gabriela Gottau 14 of March of 2011 | 19: 22 To vote this post connect with Facebook Connect

If the arrival of spring has pushed you to the gym and you just start an exercise routine, this Guide for beginners will be of great help, because in it you describe easily many movements that surely will be included in your routine to work the muscles of the body. Today the chosen exercise is rowing horizontal with strap, hand.

To perform this exercise we should start taking a strap with one hand and supporting the knee and the Palm of the hand of the opposite on a flat Bank side. The back will be fixed and arm that has the weight must be extended by the side of the body.

From this starting position and keeping the fixed back , we must inspire and pull the strap to raise to the back while the arm is parallel to the body, carrying the elbow well back to imitate the gesture of rowing. We exhale at the end of the movement while we descend back the weight slowly.

To produce a maximum muscle contraction may be a slight twisting of the trunk at the end of the movement. The exercise may also be done without supporting the knee on a flat bench, is advancing a leg and supporting the hand on that side on this while we tend the torso facing forward.

This exercise can also be pulling a pulley, in replacement of the strap.

To perform this exercise works mainly the wide dorsal , important muscle in the back, as well as the round more and the subsequent beam of the deltoid. At the end of contraction are worked trapezoid and rhomboid .

Also, the flexor muscles of the arm are requested to raise the strap to make the gesture of rowing, so this exercise works the biceps brachiisecondary way, the brachial previous and long acts.

Take momentum: if to elevate the strap us help you with a boost from the body, is likely that shoulder who works not rises slightly but turn to climb the weight, which can cause damage to the area and alsothe momentum does not allow to focus the working muscles appropriate, nor make the gesture slowly. Use an excessive weight: if the loaded weight is too high will be limited the journey carried out by the arm during the entire movement, which will prevent work well the dorsal.Bending your back or mobilize her: during almost the entire movement the vertebral column should be aligned and back should remain more parallel to the ground, without big movements as possible so that the muscles which requested the Office to be really worked.

In Vitónica | Rowing with strap, a classic that we should not banish
In Vitónica | Make rowing back strap or machine
Image | Wikimedia, Prozis.
Video | Passion4profession

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Guide for beginners (V): Pull-over with strap

Fitness Gabriela Gottau 17 March 2011 | 19: 03 To vote this post connect with Facebook Connect

Our Guide for beginners aims to collaborate in the learning of exercises that usually form part of a routine of muscle work, therefore, today we will describe a movement widely used to work the upper part of the body: the pull-over with strap.

To begin the exercise should place us lying on a bench, with his feet supported on the ground, and holding a coupled with both hands while maintaining the arms extended vertically on the chest.

From there must inspire and down the strap behind the head as we flexionamos the elbows slightly then return slowly to the starting position while we exhale the air.

We can also situate ourselves transversally on a horizontal Bank, supporting only the torso and leaving the lower waist pelvis shoulder girdle. With this position encourages the opening of the rib cage, most requested portion in this exercise.

The movement may be performed with bar in replacement of dumbbell or machine specific for this exercise.

The pull-over with strap is a very useful exercise to widen the torso, it develops on the thickness of the pectoralis major and addition, requested the dorsal width which collaborates in the form and extent of the back.

On the other hand, muscles are worked as long the portion of the triceps, the round major, the major serratos, the rhomboid and the pectoralis minor that allows to stabilize the shoulder blade during movement.

To specifically open the rib cage is recommended to carry out the exercise slowly without too much bending elbows and to work on the Ridge must lower the weight back.

Arch the back too: to open the rib cage is frequent that it tends to arch your back, too which can cause injury, therefore, cannot solve this problem by raising the feet so that the legs and hips to form an angle of 90 degrees. Thus the back will remain supported by the Bank when we perform the movement.Do not bend your elbows off the strap: this can overload the forearm and also affect the shoulder joint, therefore always have to remember that the arms should not be extended completely but it should bend slightly at the elbows.Download the strap too: this error also can seriously affect the shoulder, as if we make the movement of abruptly and with momentum, therefore the gesture must always be controlled and when you feel a stretch in the chestWe must espirar while we return to the starting position of the exercise, but do not continue to fall.

In Vitónica | Pullover to work back
In Vitónica | Tips to prevent injury to perform pull-over
Image | Wikimedia and book: "Guide of the movements of strength" by Frédéric Delavier

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Saffron: a small mineral-rich ingredient

Food Gabriela Gottau 15 March 2011 | 18: 52 To vote this post connect with Facebook Connect

It saffron is a spice that more importance is in Spanish gastronomy, and despite being a small ingredient in the kitchen, it is very rich in minerals and can add color and flavor, great nutritional value dishes.

A small amount of strands of saffron that barely reaches the 10 g offers 172 mg of potassium, 30 mg of magnesium, 11 mg of calcium and 25 mg of phosphorus, in addition to these minerals, Saffron has iron and selenium, the latter micronutrient with antioxidant function.

Saffron can add lot of minerals to the dishes and can seasoning simple foods like rice, or be part of a dessert or a stew, and is the inevitable ingredient of classic paella.

A small ingredient such as saffron can give us valuable minerals for the body, as well as improving the taste, aroma and color of the recipes.

In Vitónica | Spices to suit all tastes and needs
Image | Melaniemar

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Training for marathon (beginners): week 6

Career Juan Lara 14 of March of 2011 | 16: 58 To vote this post connect with Facebook Connect

We passed the equator of the half-marathon training and from now on is going to reduce the weekly volume giving priority to the intensity of the workouts, especially those of series. This is to not fatigue to the body in excess prior to the test, to ensure that training sessions are going to digest well and give you more speed to the shooting.

Monday: as always start with rest after the long shoot of the domingoMartes: day of fitness. After 30 minutes of gentle warming as trot we do 20 minutes of triathlete, either in circuit, with a couple of series of 15-20 repetitions in each financial year. We ended up with stretching.Wednesday: shooting average of one hour and ten minutes to normal, comfortable pace that will allow us to finish the training without too much fatigue. After weeks that we have been training the body will be used and perhaps we can go faster than the shooting of the first few weeks. We ended up with stretching to avoid excessive shrinkage of muscles.Thursday: day of long series. After a heating of 20 minutes to quiet pace we do two rounds of 20-minute race pace resting 5 minutes from series to series. We ended up with a last series of 10 minutes at rapid pace, that we are going to try to go slightly faster than the previous.Friday: day of rest.Saturday: series today short of 300 m to work speed race and the improvement of the recovery between series. After 15 minutes of trot to warm up we will do 10 series 300 metres resting one minute between them. The rate should be high, i.e., at the pace that you would be able to make about 1000 meters at the top. In the end we stretch well because these series will leave us the legs with a symptom of fatigue picorcillo.Sunday: today we will make the longest filming of all training, 2 hours and 45 minutes running at half pace in which we must endeavour to hydrate us well. Don't make the mistake of making the circulation without drinking or a SIP of water, if necessary passes through places where there are sources and stop you a time to refuel.Product information relating to the artículoVer more related articles that probably also you interesenVer more

Solution to the riddle: the food with more magnesium are almonds

Minerals Gabriela Gottau 14 of March of 2011 | 14: 18 To vote this post connect with Facebook Connect

After some days of play, today our purpose to the riddle that aimed to make known the best food sources of magnesium. And the solution to the riddle tells us that the food with more magnesium is almonds.

Almonds have 270 mg of magnesium per 100 grams and it is followed in order of food with more content in this mineral, oat with 129 mg, the Chard and spinach. Ultimately, foods with more magnesium are nuts, followed by cereals, especially the integrals.

The acertantes to the Riddle is: Beatriz Cruz Pérez-Aranda, Guillermo Gutiérrez Saura, Zeioth, Zaqui, Bautii, stub, Dani García Gamero, XemarY and Kmiyar.

In Vitónica | Guess riddle: what food does more magnesium?

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Nutritional analysis of a portion of French fries

Food Gabriela Gottau 14 of March of 2011 | 20: 09 To vote this post connect with Facebook Connect

Potatoes are a very noble vegetable, but depending on its method of cooking you can preserve its virtues or bring large amount of fat and calories. Why we make today a portion of French fries nutritional analysis, those packaged that are frequently used as an aperitif. A portion of 30 grams, which holds 12 slices of fried potato provides:

While many are not calories , we should look at the amount ingested either it is, and is also clearly displayed how much calories are provided by the fat altogether totaling about 10 grams per serving.

Of this total of fats, fatty acids that we find are as follows:

Clearly dominated the fat saturated and monounsaturated and although we do not find these cholesterol, if it is common to find trans fats because hydrogenation with oil during frying of potatoes.

In addition, a portion of French fries we eat 10% of the recommended daily sodium , because the analysed amount brings about 220 mg of this mineral.

Although there are also other minerals such as potassium, phosphorus, calcium, and magnesium, the French fries are a snack rich in fat and significantly concentrated in calories which we can not abuse, because although the potato is a noble food, fried form is not the best option.

In Vitónica | Why they French fries so much fat?
In Vitónica | Too much fat in the bags of potato chips (not all vegetable oil is healthy)
Image | Niklas Bildhauer

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The Fartlek, a different way of training career

Career Delgado on March 15, 2011 | 22: 00 To vote this post connect with Facebook Connect

That race is the star in the aerobic everyone knows, and therefore is that more followers has. Practice career is very good for our body, as it is a complete aerobic work allows us to maintain a steady in train and get this pace better heart health. But the people who practice race usually many times want to experience new things and train in a different way. So we want to publicize a different way to practice career, it's the fartlekbelow.

This variant of the race mix with the anaerobic-aerobic exercise. Many people now practice it to work your body in a different way to achieve better results than with conventional career. To do this, it is necessary to control perfectly the conventional race to add to this some variations as in the case of the fartlek. This combination of exercises is usually free, although we are going to dwell more on their characteristics.

The fartlek is basically to make the race through routines that purely aerobic with other anaerobic exercises are mixed. To achieve this what is being done in this modality is vary career changes constantly to play the anaerobic side through the development of the force that usually in the conventional career not is exploited, as we continue a pace as long as it lasts. The usual change of circuit and State when it comes to running will help us to achieve better results at the time not only improve the brands, but in terms of fortifying and work of the muscles of the legs.

The way of this activity will be in the open air, as what is is not set up barriers that prevent us to move around where we want to. Anywhere is good to run for him, what is being sought with the fartlek is overcome all the barriers that are put forward. This field can be a good place, the city too... These barriers that we should move are that we will increase the intensity and an anaerobic work while we run. Fartlek sessions include games of speed in which vary not only field in which we operate and their characteristics, but also speed and the intensity of exercise to thus influence more get gradually better marks.

For this activity the circuit is not something that is predetermined, although many routes are already fixed by areas, but the route will always be free for people carrying out this type of career. The ideal is to have total freedom and acclimate us to our characteristics and level. The time we spend on the practice of the fartlek should not be more than an hour, it is an activity of high-intensity wear is increased.

Image | Paul Foot

In Viton | Training for correrredores: 10 km. Week 2
In Viton | Interválico training to improve race times

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Unknown sources of vitamins and minerals

Minerals Gabriela Gottau 18 March 2011 | 15: 10 To vote this post connect with Facebook Connect

Many times we think only in dairy when we speak of calcium or is drawn in us only a banana when we want to obtain potassium, however, there are other unknown sources of vitamins and minerals that can be included on a daily basis to meet the needs of micro-nutrients.

Below we show you unknown sources of the following minerals and vitamins:

Calcium: poppy seeds. They contain around 1000 mg per 100 grams, so its content is very high and we can use it to cover the recommendation of calcium entering seed bread, cakes, salads or dairy. With 5 teaspoons of these seeds, you reach the calcium in a glass of milk.Iron and vitamin B12: Clams: this mollusk is a great source of iron and vitamin B12, so much so that 100 grams may cover 75% of the recommendation of iron and overcome the recommendations of vitamin B12 along with before this ore, helps prevent anemia.Vitamin D: smoked salmon. It is an excellent source of vitamin D and only 100 grams more than the recommendation of daily intake of this vitamin that helps to prevent bone pathologies and dental caries.Vitamin C: red pepper. It is a concentrated source of this vitamin with antioxidant action and although we always think of citrus fruits, pepper far exceeds the content of vitamin C. 100 Grams of peppers, we have 140 mg of vitamin c that reinforces the body's defenses.Vitamin A: leaves green. Although we always believe in carrots when we speak of this vitamin helps to take care of the skin, hair, and vision, are also sources of vitamin A and carotenes Greens such as spinach and the chard.

As we can see, beyond the traditional sources of micronutrients, are other foods that can help us to achieve a nutritious diet to avoid shortcomings, because they are important unknown sources of vitamins and minerals in your body.

Image | Startfish75

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Our diet speaks of us

Diet Gabriela Gottau 15 March 2011 | 14: 25 To vote this post connect with Facebook Connect

How many times we have heard to say "we are what we eat", because it is a very common expression and hides a great truth, because our diet speaks of us due to the great cultural influence in our food. We always say that depending on the place in which we were born and the environment in which we grew up, the diet shapes with some or other characteristics.

Thus, the diet speaks of each one of us because often unknown food or preparations that others are very common, there are dishes that are suppliers of true prestige to whoever eats them: for example: caviar, or it is also associated with higher socio-economic classes . Other preparations are more features in men, for example, all which include meat, while it is more common that women prefer pasta and vegetables with regard to the opposite sex.

Also greatly influences the culture of the country in which we were born and grew up, because in if we have grown in North America it is likely that we desayunemos with fries and Bacon, when in other countries, this sounds totally strange in everyday life.

On the other hand, we can assume that those who choose dishes with whole grains and abundant vegetables or fruit, takes care of their health through diet, while we find people who never eat fruit on a daily basis and that their diet revolves around meat, potatoes, onions and pasta, i.e. his lack food, fiber, vitamins and minerals only diversity can offer us.

Also, who leads a diet disorderly is likely to be in other respects, or have a remarkably busy and stressful, life while than that which can explain in detail how many meals makes daily and repeats this pattern most of the days of the weekIt is likely to be an individual organized with some structure and routine in all aspects of his life.

Finally, the food is much more than nutrients, is also part of our entertainment, our culture and our social relationships, among others, why talk about our diet and what we eat, it is also, speaking of us, of our identity. Hence that is not so easy to modify our food or our habits, or stop eating what we prefer because we want to lose weight.

Eating is for us more than nurture.

Image | MMarkus

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