Hello. Are you SPORT SCIENCE. Topic of this issue
us in the comments below Mario video suggested,
for which a special thank you to him. Fat Burning, weight set,
improved speed and power performance - all this is regulated
nutrition, workouts and recovery. it
components of progress any athlete.
Nutrition is one primary arms of a change
the composition of the body, whether it is the total weight loss
or a hardcore weight set. Moreover, unlike other
pillars, such as training, the role of nutrition is very often
underestimated. After all, almost All young athletes
asked - I sign for a program, sign for the course, but few
wondered how he needs to eat.
Today you will learn how many times and why should
there to your muscles actually grow.
First, some statistics. According to her, about 65% of the population
United States, over 20 years old suffer from obesity. If you think,
that this problem concerns United States alone,
then hasten to disappoint you. In Mother Russia situation
not much better. At the end In 2016 this figure
It was 57%, an increase from 51% in 2010.
We, and many other nations inexorably grow fat ladies
and gentlemen. Similarly statistical the data tell us about
that the average number of meals a day makes
3.47 times, and the main meal falls
for dinner, when people return home from work.
Just let us immediately dispel the ancient myth
that breakfast should be dense and sparse dinner.
The body does not counts stopwatch, posting
everything eaten after 6 evening straight to the sides.
There are only just indeed surplus
calories. The same concerns and secret
be sure to use the rules protein overnight. We have a hundred
just talking about it, so suffice it to say that
this is bullshit. If interesting why - can detail
to find out on our website under power.
I think now no one not one of the secret orders
nutritionists - as far as possible eat small, frequent
meals, bringing the number of 6-8 meals per day.
And many say that they have no physical
possible to eat this way
- Work or study does not allow, but with all smokers
one way or another find an opportunity and the time for smoke breaks.
The conclusion is simple - there is a will, but the possibility is always there.
We suggest that you contact the results of experiments
are conducted to set change composition
body according to the frequency meals. These tests
carried out by different groups of scientists over
the last 20 years. Most of them says
us that a large number of practices, while maintaining food
daily calories and the ratio does not play bzhu
role in reducing the number of fat. What a twist.
Similar experiments conducted both in humans
Overweight as and normal people
physique. Conducted in 2010, the study
under the leadership of Dr. Cameron found that
in the case of reduction in the average daily calories
to the required value body weight decreased from
the same rate is Depending on the number of
meals. That number calories consumed in
day plays in this process important role.
Thus researchers concluded that reusable
food does not give any benefits to ordinary people,
pursuing such goals as losing weight and changing
body composition. Each rule has
exceptions. In this case such exceptions
We were children and the people who are actively involved in sports.
So, Fabry, in the course of his research found that 10-16 year olds
children's body fat levels It was significantly higher in the
if they adhere three meals a day.
Similar results were valid for both boys
and girls. The same results were
and in people who are actively engaged sports. Among the athletes,
adhering reusable Power noted more
low fat in the body while retaining
speed-strength, as well as an increase in set
lean body mass massonaborny period
reduction of losses during diets.
In this study We take into account the different
body types and personal the characteristics of each of the
participants. Researchers group Gwinup
in the course of the experiment 15,000 volunteers in the
that men were and women found that
in the use of food, divided by 6 or more
concentration administrations per day reduced blood cholesterol
more than 5% based age features,
composite body, gender and other variables.
In addition, the adherents reusable food
observed stabilization pressure and glucose-lowering
and insulin levels which declined by 28 percent or more.
Now let's talk about assimilation squirrel.
To start repeatedly conducted experiments
settled long ago debunked the myth that there is a certain
Limit protein assimilation per meal. This
the so-called individual limit for each person and
It depends on the ability its gastrointestinal
tract and the body's needs at this particular moment.
I think you understand perfectly, that if the body indeed
vital to learn Contingent 40-50 grams of protein,
it will not stop until you choose the right
amount of food. Some of the experiments
found that when a uniform protein distribution within
all meals increases muscle synthesis, allowing
build muscle faster and more. Like
the effect achieved when 5-6 meals a day.
These data are in the course of study published
Paddon and scientists of Jones, to prove that in the case of protein synthesis
like diet and equitable distribution
protein within all receptions food increases by about
23%. The main disadvantages
are three meals a day overeating, poor power supply
at long intervals between meals, violation
digestion. Summarizing, we can say
that if you do not do sports, it is not for you
the number of special importance meals. You can eat
like a lion 1 time per day or to bring the number of
receptions to 6-8. Without change calories and
BZHU your body composition It will not change significantly.
However, frequent meals a beneficial effect on
pressure stabilizes, cholesterol, glucose and
insulenie in your blood. If you are actively engaged
sports, then increasing number of meals
ceteris positive effects will allow you to
improve body composition, reduce subcutaneous
fat, increase synthesis protein and, as a consequence,
typing faster and more. This loss of muscle
weight during periods of dieting so is reduced. If your
goal - a set of muscle mass, then you need to bring
its caloric to an acceptable level.
But do not panic, If you missed the reception
food. These experiments tell us that even
complete rejection of food affect only on our metabolism
three days later. therefore do not panic if
for one reason or another you broke slightly oiled
mode. And then, you know, stress, cortisol and God forbid catabolism.
Depending on age, sex, fitness,
stress, body type and Metabolism number
calories you need growth will be
about 45 calories per kilogram weight. I do not need to explain,
you need not receive them of confectioneries.
Now count how many eat you. for sure
All who believed that eating a hell of a lot of very strong
surprised and start scribbling comments that all this
nonsense, and can be pumped up and soups.
By the way, our personal opinion lies in the fact that the soup
- One of the most empty and useless in terms of
bodybuilding foods. Stomach filled, and little help.
And finally, all those who mastered this release
until the end, we wish bon appetit, believe me,
if you really want much to gain, it is you exactly
It needs. Since this topic is extremely
extensive, write in the comments, if we do something not told
as part of this plot. If you like the video,
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