Figure in bodybuilding. The whole truth.

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Lord, all heartfelt greetings!

On the agenda of the next breeding place, and today we'll talk about the figure in bodybuilding . After reading you will learn everything about the beneficial properties of this product, its advantages and its role in the diet of bodybuilders and fitness girls. We also compare some kinds of rice and to find out what the difference between them and what exactly to choose us.

So, I ask the desk, my dear, prepare cups and spoons.

All you need to know about rice in bodybuilding

As you know, the diet of a person who is watching her figure is not full of various sweets and snacks, it only "proven" food, which can be attributed, and our hero for the day - rice. Now, however, the product names are divorced so many that just my head is spinning. Here, you and Thai, and wild and brown and polished with dlinnozernovym and steamed. Of course, an abundance of it is good, and when the choice is so vast - it is a buzzing, but we need among all this "husk" is really useful to find a copy and include it in its product basket. In other words, we need to learn to separate the wheat from the chaff, and today, in the article "Figure in bodybuilding," we just are going to do this.

Actually, let's start to philosophize and slightly delve into the theory.

Rice - a herbaceous plant of the family grass, the third most popular cereal crop in the world (after wheat and maize) . It serves as the basis of the diet of residents of many countries, particularly South-East Asia (Thailand, Vietnam, Indonesia) , which considered his homeland.

Grain rice includes the following percentages of the major nutrients and structurally consists of ... (see. picture) .

As regards the form, the figure is:

• Long;
• srednezerny;
• Round.

In all of the content is also quite diverse, in particular on the shelves can be found following the rice (at processing method) :

• Brown;
• Golden (parboiled) ;
• white;
• Wild:
• Black;
• Red (Camargue) .

And in a more illustrative form.

In stores (mostly in the departments of healthy eating) can be found following the pack "right rice."

Also there are special category name rice, for example: Basmati - peanut taste and texture; Jasmine (Thai) - slightly pinkish; risotto.

Note:

In the Philippines found more than 10,000 varieties of rice.

A separate line must be said about the polished (refined) and unpolished (brown) rice. The first - is 97% of the Russian market (white, Round) , the second - only cleared by an inedible outer husk, and it left most useful bran shell.

As for nutritional value and caloric content, then different types of rice, it is different. Let's compare the white ( 1 )...

and brown rice ( 2 ) .

Come on, now let's look at the benefits of eating rice. So, turn this product into your diet, and then will use its advantages:

№1. Excellent source of energy

Rice is rich in carbohydrates, which act as fuel for the body and help the normal functioning of the brain. Vitamins, minerals and various organic components to increase the metabolic activity of all systems of the body, which further improves energy.

№2. Lack of cholesterol and gluten

Figure no cholesterol, unhealthy fats, salts, and gluten, making it an integral part of a balanced diet.

№3. Control blood pressure

Extremely low sodium content makes rice one of the best products for people suffering from high blood pressure and hypertension. This mineral causes a narrowing of the veins / arteries and impedes blood flow.

№4. Protection against cancer

The fiber (insoluble fiber) is vital to protect the body against the development and metastasis of cancer cells. In addition to fiber, rice contains natural antioxidants such as vitamin C, vitamin A, phenolic and flavonoid compounds that act as antioxidants or promote excretion of free radicals.

№5. Skin care

Phenolic compounds have anti-inflammatory properties of rice, they are just as well remove skin irritation and redness different. Also, the antioxidant capacity of rice (and, in particular, its powder)  helps delay the appearance of wrinkles and other signs of premature aging of the skin.

№6. A rich source of vitamins

Rice is an excellent source of vitamins and minerals , such as niacin, vitamin D, calcium, iron, riboflavin and thiamine. These vitamins are the basis for metabolic health of the immune system and the overall functioning of the body systems.

№7. Resistant starch helps the intestine

Rice is very rich in resistant starch that reaches the bowel in undigested form. This type of starch stimulates the growth of beneficial bacteria that help the implementation of normal bowel movements. Insoluble fiber helps to quickly and easily push food through the digestive tract. Thus, Fig useful in combating diarrhea and irritable bowel syndrome.

If we consider the role of rice in the bodybuilding and the benefits that it brings to our brother (and sister) :), here it is necessary to pay attention to the brown rice.

This process is grinding, destroying:

• 67% of vitamin B3;
• 80% of vitamin B1;
• 90% of vitamin B6;
• half manganese, phosphorus half;
• 60% iron.

The brown rice stored almost all the original nutrients and has beneficial effects on the body is much stronger(compared with white rice) . In terms of building the correct proportions, rice plays the following important roles.

№1. Building muscle

For the growth of muscles necessary building blocks. Rice is an important source of essential amino acids the body. In100 g of the product contains up to 8 grams of protein.

№2. Weight reduction

A study published in the Journal of American Journal of Clinical Nutrition emphasizes the importance of choosing whole grains (such as brown rice compared to white)  is to maintain a healthy body weight. Subjects women who ate whole grains, for 49% less than the gain weight than those who ate processed food (technologically disturbed natural structure) carbohydrates.

№3. Protection against metabolic syndrome

Refined grains and products made ​​from it, lead not only to weight gain, but also to an increase in resistivity(receptivity) to insulin and metabolic syndrome. The common features of this syndrome: visceral obesity ( body typetakes the form of a pear) , low levels of good cholesterol, high triglycerides. In turn, the whole grains (including brown rice) avoids all these problems.

№4. Muscular regulation

Communication brain-muscle is very important when doing weight training. And the quality of the functioning of the nervous system depends on progress in lifting weights. The high magnesium content in brown rice has a positive impact on the strengthening of the nervous system (better and faster signal is transmitted from the control center in the muscles) and muscle tone. Moreover, magnesium acts as a calcium channel blocker, which allows to keep the nerves (and blood vessels) in a relaxed state.

If a person's diet contains too little magnesium and calcium are many, the nerve cells can become overactive, sending too many messages and causing excessive contraction of muscles.

№5. Long-lasting source of power

Due to the average glycemic index ( 50 units), the blood glucose level is maintained for a long time at a stable level without causing recessions and peaks (ie, bursts of insulin does not occur) . This allows to use rice as an excellent energy filling, both before and after exercise.

So in conclusion, we give some practical advice on how to get the most from the use of this uglevodinki:

• Include in your diet rice, especially during the recruitment of muscle mass - a caloric food, which will maintain a positive balance kaloritichesky;
• better to eat the majority of carbohydrates during the day when you are most active and the body needs energy. In particular pre-workout (for 1-2 hours) have better lignite / brown rice, white - for its completion;
• eat rice with vegetables (broccoli, sprazha, green bean and etc.) ;
• for speed and convenience, it is best to buy rice, nafasovanny bags of 60-100 m;
• to preserve all useful properties of rice, it must first be soaked in boiling water - put 1-2 sachet into a saucepan and fill them with water up to the top, to the extent of absorption, add liquid;
• salt added when cooking rice is highly undesirable, so to knock vapidity, you can use spices such as dried garlic;
• read the composition on the box with rice (there should be only one ingredient) ;
• go around the various "vinaigrettes rice" - rice with mushrooms and sauce, risotto at home and etc., usually in addition to the highlight of the program, there has been added a variety nishtyaki as E-additives, preservatives and so on;
• give preference to rice: brown / brown, basmatti, wild mixture of 4 -x species.

Actually, I still do not even know how and what else sumnichat :), so we will turn off the bench.

Afterword

Today we dealt with the theme - Figure in bodybuilding. I am sure you are now happy to include this product in a nutritious diet and appreciate all of its useful qualities.

On the sim all, enjoy your meal and see you soon!

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