Nuts in bodybuilding. The role of the mass in the set.

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Today we will talk about one of the my favorite treats, namely on the topic - nuts in bodybuilding . It may seem that it is not tasty nifiga not satisfying and useful, but I assure you that after reading the article you change your point of view. So, in the notes we learn everything possible about this unusual snack.

Take their seats, ladies and gentlemen, we will starve worm.

Nuts in bodybuilding. And should I?

As you know, in the diet of bodybuilders and fitness ladies are not so many goodies, I would even say, their one-two and miscalculated. Yes, that's right, the man is following her figure can not eat the food of mere mortals), and in particular, it concerns sweet - various buns, cheesecakes, chocolates and pastries. But sometimes, going to the supermarket by some vkusnyagi, and wants to screw her, and together with the wrapper. Only the force of will you restrain yourself not to grind off this alluring unprofitable. By the way, for many beginners "telostroiteley" and especially sweet tooth women, this task is very heavy burden. When you buy yourself grain bread and lean chicken breast, and next to the cash register crowds of people discourage various cakes and morozhnye, you want to quickly run away from a supermarket in order not to be tempted.

So, the problem is on your face - you want to eat something unusual (not daily) , tasty and useful at the same time to maintain the shape. It is desirable that the product be once but it could be used in various dishes and under different "sauces". And there is a solution - the nuts. It would seem, by themselves they are not sweet, but a couple of strokes, and they can become a great alternative to dessert. The addition of porridge in the morning make a hearty meal, and a handful of transportation will saturate the body with beneficial fats, and charge it with energy. Well, let's not get ahead of ourselves and analyze everything in order.

Nuts - a natural balanced universal power supply that simply must be in the food basket of any person who is watching her figure. Here's why:

• they contain the right sources of fats - polyunsaturated fatty acids (omega-3/6/9) ;
• they help reduce appetite and promote weight loss;
• They are a good source of protein for vegetarians;
• perfectly with the majority of products;
• them do not need to mess around, such as processing and cooking.

Note:

For a better assimilation of the material all further narration will be divided into sub-chapters.

The benefits and advantages of nuts

We've heard about the benefits of nuts, but when it comes to specifics, there is little that can answer basically. So remember, nuts:

• contain unsaturated fatty acids and other nutrients that help reduce LDL or "bad" cholesterol in the blood;
• It is one of the best plant sources of omega-3 fatty acids, which are also contained in the linseed oil and fish oils ;
• They contain fiber, which makes people more fed and lets eat less;
• It contains vitamin E, which helps stop the development of plaques in the arteries and increase delivery channels of blood and nutrients to the cells;
• It contains L-arginine, which increases the body's production of nitric oxide and does vessel walls more flexible.

For bodybuilders, fitness ladies and people looking at the figure, you should remember about the following properties:

1. relatively high protein content, contributes, together with the correct diet to increase muscle mass;
2. Regular consumption of nuts in moderation helps to minimize the appearance of excess weight and getting body fat;
3. charge the human body with the necessary energy;
4. contribute to the sensitivity to insulin;
5. improve antioxidant status and function of regulating the enzymatic activity (cell metabolism) body.

Now let's consider the most useful nuts in more detail.

Thor 6 best nuts in the diet of a bodybuilder.

In fact, there are many kinds of nuts, but we will focus only on the most-most and start with ...

№1. Almonds.

Almonds ( almonds ) - one of the most protein nuts, and therefore its presence in the athlete's diet is very important.It contains a large number of healthy fats, including mono-unsaturated and polyunsaturated. 30 c almond provides10 grams of mono-and 3 g polyunsaturated fat, while the total content of saturated 1,5 c. Almonds also contain oleic acid, and omega-9 LCD. Fat provides the body with energy, and also plays a structural role. It helps regulate the production of important hormones in the brain called dopamine. Dopamine is a key player in the proper development of the brain, improving memory and exacerbation of mood.

A small practical feature - to get the most nutritional benefit from almonds, soak it overnight in water. By morning, he swells and can be eaten.

Nutritional value and composition of the almond nutrientny next.

№2. Walnut.

Walnuts - the most "intelligent" nut, which is extremely useful for improving the functioning of the brain and enhance its activity. With his hand tweaked connection "brain-muscle" , and the athlete is able effectively to drag a piece of iron. Walnut is very rich in essential fatty acids, in particular - alpha-linolenic and linoleic. It has one of the highest concentrations of omega-3 fatty acids, which regulate blood lipid profile. It is also a rich source of melatonin, which helps normalize sleep.

Nutritional value and composition of walnut nutrientny next.

№3. Brazilian nut.

Brazil NUTS - a giant among nuts. It is very rich in selenium - a compound that allows the body to better absorb protein from nuts. Selenium has a positive effect on the libido, significantly improved sexual desire. This nut is very useful to enhance men's health. These minerals in the nuts, as magnesium and zinc, have a positive effect on the nervous and muscular systems. Brazil nuts are very high in calories and are high in all types of fat, so can be used by athletes during massonabora (especially ectomorph ) .

Nutritional value and composition of the Brazil nut nutrientny following

№4. Peanuts, peanuts.

Peanuts - One of the most "energy" Nuts are high in protein, fiber and antioxidants. It increases the body's natural production of nitric oxide, which dilates blood vessels. As a result of the blood and nutrients faster "costs" of the body (including the increasingly come into the muscle) . Recent studies have shown that peanuts helps reduce the risk of weight gain. Peanuts contain high levels of manganese, which helps maintain normal blood sugar levels.Peanuts also enhances brain function, promotes memory and helps overcome depression. Nuts are a good source of dietary protein with the necessary set of essential amino acids.

Especially popular among bodybuilders enjoys peanut butter . Many athletes include it in your diet during the recruitment of muscle mass and good growing.

Nutritional value and composition of the peanut nutrientny next.

№5. Pistachio.

Pistachio and beer - all familiar picture (just turned :) verse) . Nuts with a fairly high in protein and fiber. They provide 18% of the daily requirement for vitamin B6. Pistachios are able to reduce and maintain blood sugar levels stable. It has high antioxidant properties and perfectly destroys and removes free radicals from the body. These nuts are just a storehouse of minerals: copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. 100g of nuts provides 144% of the daily recommended level of copper. The latter is an important trace element in the process of neuro-transmission, metabolism and the synthesis of red blood cells.

Nutritional value and composition of pistachio next nutrientny

№6. Hazelnut, Hazelnut.

Hazelnuts contain a large number of B vitamins, including B1, B2, B3, B5, B6 and B9. Recent perform various important functions, such as the repair of damaged DNA, the regulation of the nervous and digestive systems. Also hazelnuts contain 86% of the recommended daily allowance of vitamin E, which positively affects the health of the skin and its elasticity. Nuts have a very high energy value, they are high in calories and rich in monounsaturated LCD(oleic acid) , as well as essential fatty acids (linoleic acid) . Hazelnut - an exceptional source of folic acid ( 100 g of fresh walnuts contain 113 micrograms, which is about 28% of the recommended daily intake of this vitamin) .

Nutritional value and composition of the hazelnuts nutrientny

To fold the whole picture of all the nutritious nuts and some types of seeds, the following comparative table of the Combined.

It is also useful for the overall development, there are other kinds of nuts - chestnuts, cashews, pecans, and so.

In conclusion, we memo "12 of the most popular types of nuts, benefit and harm." Always look at it if something forget.

Nuts, memo №1: peanuts, Brazilian walnut, chestnut.

Nuts, memo №2: pine, cashew, coconut, timber.

Nuts, memo №3: almonds, pecans, pistachios, hazelnuts.

From the theoretical part is over, we go on.

How and when to eat nuts?

Firstly, in the use of nuts should be remembered that this is a high-calorie product is not worth their hamster in unlimited quantities, even if they briskly helpful. Secondly, some types of nuts to impart presentation palatability and fried in oil with the addition of salts, so the best buy "clean" (raw) nut.

On average, a day to eat 1-1.5 handful of nuts, and better that it was a different mix. For rigorous comrades who love great precision down to nuts, the following quantitative farewell.

Now tell how the process upletaniya going nuts for me.

Option №1.

I often buy on the market at a time different nuts - almonds, walnuts, pine. All they are not fried and salted - are clean. Then I have them washed, dried, then stored in a small bag, a pouch, and different types of nuts to put the pills (more than one) M & M's . I accept this very mixture typically after training in addition to the carbohydrate-protein shake at the close of the anabolic window .

Option №2.

Another option that you can always take with you as a healthy snack, a mix of nuts plus fish oil capsules. This mixture will charge you with energy and properly suppress hunger. It is a convenient way for those who are constantly on the wheels on the road, and one big breaks m / s from meals.

Option №3.

At the beginning of this article, I hinted about the sweets. So, from nuts can make excellent vkusnyagu. For its preparation you need to scroll through a meat grinder nuts (usually walnuts I have it, and pistachio) and add 1-1.5tbsp honey (depending on the amount of nuts) . You can take: as a post-workout and before (especially people slim build) , well, just at times when the temptation to whittle sweet :) reaches a critical point.

Well, now you have your list of useful sweet, and now the training will go much more fun. Especially nice to know that after the hard work in the hall you deserve a little sweet gift. And since it does not happen so often (after all, the whole exercise 2-3 times a week) , and the pleasure of the process upletaniya you get many times more.

Actually, it's what I wanted to tell. If anyone has something to add, you are welcome in the comments. We can only sum up all this fuck information and say goodbye.

Afterword

Today we answer the question of what role the nuts in bodybuilding? I am sure that after reading you will get a complete picture of what, when and how much to eat is best to create a more polished form. Well, now we go intothe forest Store for nuts and include them in your diet, moved!

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