Cottage in bodybuilding. The basis of success?

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Hello everyone, everything and everywhere!

Something quite a while we did not have nutritional articles, and so today we talk about ostochertevshie the favorite treat bodybuilders of all time - the curd. We learn about his use of various "Kachkovskii" cooking recipes and how to distinguish the natural product from the "lazhy."

So, we are waiting for a lot of useful information about cheese in bodybuilding , proceed to its absorption.

Cottage cheese and bodybuilding: What weight, brother?

The bodybuilder's diet is not so much the products of which you can hear the following comments: "tired as hell," "to push hard," or quite opposite - "sleep and see". For one of them concerns his Majesty cheese. It is these white lumps cause a bunch of different food emotions in athletes. On the one hand it is clear that it is very useful and necessary sportsman (why, discussed later) . On the other hand there is already only one mention of the curd from the crocodile tears welling bodybuilder and there is a gag reflex (what to do in such cases, we will also analyze) .

Let's start from the beginning.

Cheese - Dairy Products of animal origin, an indispensable component in the diet of any self-respecting athlete.

Note:

We all know from our valued politoluhov sotsioluhov and nutritionists that after 6 there is in any case impossible. So, first - the bodybuilder, this rule does not apply, and the second - the curd is probably the only product that can be easily "hamster", even late at night (for example, after 9 ) .

Like any other product, cottage has its own structure (wow!) , which is usually indicated on the package. Most often, there you can see the following "scribbling":

• natural cow's milk;
• sourdough.

This is ideal, as I call it "little text - a lot of good." Ie there are no dyes, thickeners, sweeteners, and the various elements of the periodic table, but only the same natural ingredients.

Sometimes the composition of the product "is hard," for example:

• milk normalized;
• calcium chloride;
• enzyme preparation;
• sourdough.

Often occurs in the composition of the whole work - this is the "unwholesome" option.

So much for the consumer and technological structure, ie, what ingredients were used to get what you hold in your hands. Athletes and all Weight Watchers people are also very interested in nutrientny composition of the product, ierelationship: proteins - fats - carbohydrates . And here it is worth saying that the cheese is mostly protein product, but keep in mind there are different types with its distinct structure.

So, on the shelves of modern shops can be found the following types of cheese:

• rustic (more fat 20% ) ;
• fat ( 18% ) ;
• Bold ( 9-10% ) ;
• low-fat (low fat, less than 3% ) .

It is also possible to meet some embodiments intermediate: 5% , etc.

Note:

Under the guise of cottage cheese curd may be sold - frayed cheese + oil / cream + Various additives (including sugar) .

Actually, as a reminder of dairy products (including cheese types) n are suggested to adopt the following table.

In addition to basic nutrients, cottage cheese contains essential vitamins and mineral components. To finally be established in the use of this product, let us look at his team "component map" (see. picture) .

Note:

The cottage cheese contains milk sugar (lactose) , so if you have intolerance to it, most dairy products are not available for you just because of indigestion.

Now let's analyze exactly favor cottage cheese bodybuilding . All bodybuilders and fitness ladies need to know what it is:

1. It contains (up to 50-60% ) slow (full-length) protein casein, which is able to feed the body with energy for 5-6hours;
2. the remaining 40-50% of the protein - a fast-disintegrating protein that is best consumed after heavy intensive training;
3. from 14 to 18% falls on a balanced high-quality protein that is already in the half-digested(pepsinizirovannom) state;
4. contains a lot of calcium, iron, phosphorus, especially needed during physical exercise to strengthen the musculoskeletal system of the body;
5. It has no cellular or tissue structures, so easily and almost completely absorbed within 3 hours;
6. It contains methionine - an essential amino acid, which has lipotropic (normalization of lipid metabolism / cholesterol) effect;
7. slow carbohydrates cheese allow for a long time to maintain a high energy level of the body;
8. excellent product before training - to fuel muscle proteins and reserve "LP" power and after - to replenish energy and repair damaged muscle tissue.

Well, I think, dealt with useful, it's time to move on to the practical and technical aspects.

So, for the overall development is to know that cheese - a "tertiary" product chain: milk, yogurt, cottage cheese. Ie I do not take it from somewhere in the trees like oranges and just pack - no. It is the result of a consistent series of processes. First, there is a "souring" of milk by adding to it the organic lactic acid bacteria, and then heating it and separating the "flakes" from the "water" - the serum.

To be enlightened is theoretically grounded and it is certainly good, but one theory can not eat :). Therefore it is necessary to know some of the subtleties and secrets of buying natural cheese, and we'll talk about ...

How to choose a natural cheese to check the quality?

So, we came to a fancy supermarket, eyes straight run up from the grocery abundance of the goods. One cheese only10 species, and is written everywhere - 100% natural product. To calculate what's wrapped in a nice package, you need to quietly open the pack and eat adhere to the following tips.

Council №1. Price.

Cheese is made ​​from milk, more precisely from 500 ml of milk will yield approximately 200 grams of it. Ie curd value significantly higher than milk. Therefore, there should not be such that 1 liter of milk costs 70 rubles, and 200 g pack of cottage cheese costs less than 35 rubles.

Council №2. Standard.

Before buying a bunch of eyes gather and find the inscription on the packaging GOST "P XXXXX-year." These products are manufactured in compliance with all required standards, and the quality of the products of such brands - tracked. If there is an inscription TU (technical conditions) , it is better to get round products such as it is not known what to ponapihali :).

Another nuance. Normally the village (home) cheese sold on the market, and there are no markings on its composition as he made ​​with his own hands, and to measure how many and what simply is not possible. So here it is to say that such a "grandmother" cheese, of course, you can buy (it is better to shop - a fact) , but do not overdo it with the dosage, since it is quite zhirnovat. On average 750 g / 1 kg, you will be quite enough (along with "marketovym") for a week.

Council №3. Date.

The date of manufacture is usually breaks on the product packaging. Shelf life natural cheese - 72 hours ( 3 days) , can reach up to 5 days. Therefore, pay attention to whether the goods are not delayed or killed if the numbers on the label. If its appearance is not credible (crumpled, badly packed) despite his correct date, it is best to bypass a cheese party.

Note:

There is a particular storage technology products - membrane filtration. Curd under this technology in a sealed package capable of storing about 30 days.

Follow these tips, and naturalness is provided to you.

If you bought the cheese on all the rules, but still you are plagued by vague doubts about its quality, you can easily check it out "nastoyaschnost" by a simple test. It is called "a drop of iodine."

Very often in all sorts of different products mixed "additional nishtyaki", which are designed to be diluted to a lower product quality with no visible signs of the buyer. For example, semolina pour into sugar juice or diluted with water, etc. Cottage cheese is also not spared this scourge, and often it adds food starch to save on quality and sell at the same price.

To determine what kind of cheese in front of us need a little pohimichit (in the truest sense of the word) . We take the pipette, dip it into the vial of iodine and drip 1 drop on the "experimental." If there are starch curd, the resulting chemical reaction last acquire a bluish tint, as is natural white (with a yellowish tinge of iodine. See image)

Here's a simple test, use it!

Generally, to avoid irresponsible different manufacturers, I have prepared for you the following table with the results of the examination of cottage cheese (see. image clickable) .

Now, when you go for this delicacy, just remember the table and "lazhy" Are you sure you avoid :).

Well, sort of theoretical part is over, it remained the most delicious - practical.

Cottage in bodybuilding: What can you make? Simple recipes.

The stumbling block of any athlete, watching their diet is variety, which never there. Many athletes do not just climb the chicken breast, bananas, not better things with cheese. After all, it is necessary to have at least 1-2 times a day, and no matter how useful it was not, but after a couple of months it is simply disgusted.

What should I do in this situation? ... Because if the chicken can be substituted for turkey fillet, bananas, pears, then he curd cheese and Africa.

Out there is only one - to resort to "uvkusnitelyam", ie the use of various prescription dishes based on cheese, of course, with minimal disruption to the utility of the product. The simplest option would be a blender and a variety of natural ingredients:

• fruits (banana slices, orange, etc.) and berries (raspberries, strawberries) ;
• honey, rose hip syrup, maple syrup;
• Dried fruits: prunes, dried apricots, raisins;
• Nuts: hazelnuts, almonds, walnuts;
• sour milk products: yogurt, varenets, fermented baked milk, yogurt.

For those to whom this is not an option and in general want something such, I propose a series of simple recipes that will help make this component as a cottage in a bodybuilding riginalnye and healthy dishes.

Recipe №1. Curd cheese cakes.

Recipe №2. Curd Cheesecake "Orange".

Recipe №3. Protein bars.

So, we figured out how to buy cheese, how to cook, there learn how to eat properly :). The best technique is considered to be: for 60-70 minutes before the workout, and for 30-40 minutes after (during the protein-carbohydrate window ) and for 40 minutes before diving into the realm of Morpheus. How much it must dine at a time?

For example, if in 100 gr. cottage cheese contains 16.7 grams of protein, that 60% of them in casein, the remaining40% - a fast protein for the night (if you sleep 8 hours) need to eat about 25-30 grams of casein protein.

Mathematics is as follows: 25-30 / (16.7 * 0.6) = 250-300 gr

Before training is enough to eat 150-200 grams, immediately after the better in liquid form (approximately 200 g) as a protein drink .

This, in fact, everything I have nothing else to share (and perhaps even desirable) . Let us sum up.

Afterword

Here's a volume article on cheese in bodybuilding we have. I assure you that such details you will not find in the Russian-language Internet, if you find - write, and I'll give you the money :). On the sim all, I think, "otvorozhil" I have you now to complete, so the rebound. Until we meet again, my friends.

PS. As always, a party task - zhmyakat the beautiful buttons and generously share with your friends, do not lazy!