Salt in bodybuilding. What is the whole point ?!

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My respects, ladies and gentlemen!

Today, we are waiting for another nutritional tip at the request of the working people, and we will talk to her about salt in bodybuilding. After reading, you will learn the role played by this natural mineral to build the correct proportions of the body, is it necessary to pay attention to it when doing fitness and BB, and a lot more interesting things.

So, I ask all to sit down, we will understand what the whole point of the article :).

Salt in bodybuilding: questions and answers.

This latest theme which arrived to me from readers to mail the project. Many of you have written that they do not understand how to deal with salt, if you do modeling your body. On the one hand, it is considered onetime poison, on the other - it helps to create a more uniform and delineated muscles. In addition, you wrote that the network is walking a lot of conflicting information that knocks pantalyku and contrary to each other. I, of course, could not remain indifferent to your questioning and decided to bring some clarity to the question of salt in bodybuilding. Let's see how this is my work.

Note:

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

Who does not know, salt - a natural mineral, chemical compound minerals sodium (Na) and chlorine (Cl) . Its crystals(when viewed through a magnifying glass) have a cubic shape. Salt is an important supplier vysheozvuchennyh minerals that the body can not produce on their own. In the mouth, there are specific receptors that recognize arrival salt. They make a significant contribution to the flavor of food. And an electrolyte salt is too low. Sodium chloride keeps food longer, creating an unfavorable environment for microorganisms, and draws water from the cells, dehydrating them. The human body controls the salt water-salt balance and regulates blood volume and pressure.

If you are going to shop for salt, then the next reminder of her species will be most welcome.

The benefits of salt intake for an athlete

Anyone watching over her figure, trying to squeeze the most out of them consumed foods and supplements.Therefore it is very important to know what the positive effects on the body can have one or another "zakusilovo."With regard to salts, it:

• It is essential for the generation of energy in the cells of the body;
• improves the absorption of nutrients through the gastrointestinal tract;
• making bones strong ( 27% salt content falls on the bone) ;
• It supports the libido and sexual desire;
• It helps restore the acid-alkaline balance;
• It helps to regulate nerve-muscle connections and muscle contractions;
• participates in the regulation of ATP hydrolysis in skeletal muscle (muscle contraction for its use energy of ATP hydrolysis) ;
• eliminates muscle cramps associated with dehydration and electrolyte imbalance;
• It helps to facilitate the absorption of glucose into cells, whereby nutrients can freely penetrate cell membranes;
• It stimulates the removal of toxins fatigue;
• promotes sound sleep, it acts as a natural sedative.

Now let's go more in-depth on the effects of salt is to improve body composition and improving the results of training.

Sodium, muscle growth and anabolism

So, first of all it should be noted that many of the functions in the human body "sodium-dependent", i.e. flow them normally requires an adequate presence of this mineral. Almost all the important amino acids are transported by the carrier Na, ie, for the "sunset" of amino acids in the cell they need a conductor in the form of sodium. In case of shortage, the construction of an effective mass will be a big question.

Sodium is a positively charged ion in the extracellular fluid. Potassium - is also an ion with a positive sign, but in the intracellular fluid. It adjusts the fluid levels intramuscular, and neuromuscular function and activity of ATP hydrolysis. In fact, these two minerals perform very similar functions, with the main difference in the regulation of extracellular fluid (one - inside the other - from the outside) . Sodium is the companion of potassium, and the latter can not get into the cage without it.

Some of you know that salt affects the subcutaneous water retention and potassium to the liquid inside the muscle cells. However, few know that these two minerals are constantly striving for balance.

When cutting salt intake, the body will quickly compensate for the state delay of more sodium (inside) and the release of potassium (outside) , reducing the level of fluid inside the muscle cell. When will the increase in sodium, the body will compensate the state, by holding more potassium in (increasing the amount of fluid inside the muscle) , and increasing the excretion of sodium (outside) .

Thus, sodium, potassium and the balance between them, can have a significant impact on the size / muscle strength and anabolic processes - increased cellular fluid inside the muscle cell promotes anabolic response of muscle tissue.

The effects of sodium on muscle

Sodium increases the size of muscles by increasing the amount of fluid inside the muscle cells, and extracellular fluid has a positive effect on muscle strength and its ability to be under greater stress. In addition, reduced muscle tension and provides better protection from injury and soft connective tissues.

Water balance in the body. What if violated?

The body stores water inside and outside the cells, and the intracellular fluid volume is much larger and makes it look full of human muscle. The extracellular water athletes trying to eliminate by reducing the consumption of water or diuretics. The body always aims to keep the ratio of inside to the extracellular fluid 70/30 . And this balance is tightly controlled by the body's internal systems.

The water balance of your body is so important to cell function, ion exchange, blood volume and blood pressure, which are regulated by the minute. There is no possibility "withdraw water from one compartment", while not affecting others. When you drain the water, you lose the extracellular fluid, but for the maintenance of homeostasis, you'll also intracellular water. The ratio will remain the same ( 70/30 ) , all you'll get is "flatten" its shape.

It is also important to know that the water always follows the salt, because positively charged sodium and water in the negative. It turns out that the more sodium excreted from the body, the more water leaves the body. But because in the presence of sodium reabsorbed aldosterone (reabsorbed) and stored in the body and the water follows Na, it also does not appear - going fluid retention in the body.

What solution (salt) need to consume per day?

All of us in childhood (and some may even now) heard our parents say, "Where are you solish so much?", "and everything is salty, and he still thumps". In this way they tried to protect us from the ills later in life - salt deposits, hypertension and. However, recent studies show that in itself salt intake is not so critical effect on the pressure, a wrong ratio in the body of sodium and potassium.

The diet of the people prevail over processed foods (high in potassium) and untreated (fruits and vegetables), an order of magnitude smaller, and in fact they contain potassium. It is because of this imbalance and there are all the sores and health problems. So if you keep the consumption of these minerals in roughly equal proportions, everything is tiptop.

Not many people know that the most appropriate form of salt entering the body it is dissolved by the water kind of fruits, vegetables, grains, etc. products. If the salt is ingested into the non-ionized form (dry) , then it does not properly digest and creates a quencher. Therefore, it is best to dissolve the salt whispers in a small amount of water and watering of liquid products, you are about to eat. Adding a pinch of salt to drinking water generates alkaline properties and provides the body with important minerals and trace elements.

So, as the dosage of sodium per day, it is 4-5 g for a person leading an active lifestyle and fitness / gym facilities.One teaspoon of salt contains 2300 mg ( 2.3 grams) of sodium, and is the recommended maximum dose for an average adult.

For active women, who are engaged in fitness and other similar kinds of work on his body, the recommended daily intake of sodium is slightly less. This is due primarily to the smaller (than men) and body size, reduced metabolism and a lower level of sweating. In this case, the following numbers of sodium intake - 2-3 c.

Upon receipt of salt must always remember that in everyday products (especially processed, fast food, - hello :) MSG)is also contained, and in different quantities (see. table) . So if you fancy chips or tomato sauces, and even add to your diet 1 teaspoon of salt, then you will come cap is overkill.

Conclusion - the consumption of salt and consider the "hidden" sodium, which is in conventional products.

Rule sodium intake for experienced bodybuilders

The above rules are valid for receiving sodium mortals who go to the gym to keep in shape and build his own body. As for athletes with experience and those whose training is hardly an amateur to them the need to accept Na differ. In particular, the rule of thumb - 2 grams of sodium per liter of water changes. So it turns out that an athlete weighing100 kg should drink 4-5 liters of water a day and eat from 8 to 12 grams of sodium.

Note:

Note that all said about the use of pure sodium salt instead, because the latter is sodium chloride (NaCl, about 40% sodium and 60% chloride) . As a source of pure sodium better use sea salt.

Conclusion - most athletes do not take salt and water in sufficient quantities.

How to effectively maintain the balance of sodium and potassium?

During physical activity, especially running or intensive training with the iron man seriously sweats. Together with his body then leave important electrolytes (including salt) . Including so after electrolyte balance disorders (first sweat) , we are not so active and full of energy in training, first appears fatigue, slowed reactions. It is necessary to make up for the loss of minerals, and many athletes have resorted to receive isotonic (an aqueous solution of electrolytes required in a single bottle) directly in training or just add some salt a little water.

To get a balanced dose of sodium and potassium, to resort to receive supplements of multivitamins and mineral supplements after exercise (especially in the summer heat) . If the sports nutrition and pharmacy systems you abhorrent, then as a source of potassium, use bananas as a source of sodium - sea salt.

Salt, steroids and increase muscle

One of the key effects of steroids (especially high androgenic) is their high ability to retain sodium. This delay, as scientists believe, is one of the main factors of muscle growth. Sodium and potassium are regulated by aldosterone(the main mineral-corticosteroid hormone) . It is produced in the adrenal cortex. Steroids have a direct effect on the adrenal cortex, which also produces cortisol and other glucocorticoids.

Thus, simply increasing the intake of salt (by salting their food) , you give your body a serious anabolic push (stimulus to growth) . As a result, some 15 rubles (for the package of salt) you become much stronger, higher, faster!

How to use salt to look as dry and relief

Many professional athletes want to roll out the maximum quality in the form of posing on the stage. They want to look like land and raised their competitors to eventually take a higher place on the podium. They each have their own ideas how to do it and what manipulations with water, salt and carbohydrates you need to do.

In one of the most respected foreign magazines dedicated to bodybuilding (Flex) , the following recommendations are acting bodybuilders with respect to the quality of the peak of their form to the beginning of the tournament.Here's how they look.

Ufff-Q, well, I downright tired of :). It seems that it's all about what wanted to tell, let's already trimmed from each other!

Afterword

So the note turned out, they even about salt in bodybuilding I can not write a brief, very old). What I want you to have learned from this article? To conduct effective training body needs (including) the vitamins, minerals and electrolytes. In particular, sodium, potassium and proper hydration will help you much better to drag a piece of iron.Try to keep all nutritious nutrient balance, and then you will be happy!

On the sim all until we meet again!

PS. Friends, and how you use salt as part of salt to food?

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