Sufficient amounts of carbohydrates, protein and fluids are essential to achieve good results dealt with any physical activity

No matter what exercise you only occasionally or have athlete training for a marathon, particularly food affects how you perform the exercise.

however, about where the food exactly?

Today, there are actually a large variety of sports drinks, energy crudities, various supplements, so it is very difficult to choose which ones are better and better, and which are not. Also, there is always the question, if you can avoid buying these expensive supplements that you have all the necessary ingredients to get only from a well-planned diet. The answer is yes! However, what should be remembered is that exercise is very important carbohydrates, proteins, unsaturated fatty acids and fluids.

Specifically, human muscles depend on carbohydrates as they are in bread, whole grains, pasta, rice, fruits and vegetables, as they provide a quick source of energy. Proteins are in turn required to build and maintain muscle mass and health of blood cells themselves, because they are responsible for bringing food to the muscles. Liquid hand is needed to help the body could normally cool. Without all of these key things the body will not function in the best way possible.

Before exercising believe that many people found themselves in a situation where they are practicing, even after two or three hours after eating felt sluggish, or have felt nausea and weight of food in the stomach. So the question is whether there is a perfect dish before physical activity? It is a dish with a little fat, not an excessive amount of carbohydrates and protein, low in fiber, plenty of fluids and of course made ​​up of foods that are well known to you, and that your body is accustomed to.

Before the exercise does not try any new foods or ingredients that you do not know how your body will react and handle. Grilled meat or such a small pizza is very good meal before exercise, but avoid fried and fatty foods and sugary drinks. During exercise one of the most important things is that during exercise drink plenty of fluids, preferably water or some other sports drink, because water allows the body to cool overheating exercise.

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Apple diet - in three days you lose five pounds

Buy at least three or four kinds of apples because they have all the same structure, taste and smell, and this may be one of the easier ways to get through the three days. menu is the same for all days! Breakfast: 1 cup of coffee or tea (can brown sugar) 1 grated apple with a little lemon (a little brown sugar if desired)

Snack: 1 cup of tea pomegranate or apple wreck (for enhanced detoxification) Lunch: 2 grated apple mixed with two tablespoons of yogurt and a little brown sugar drink - mineral or plain water or tea bar

Snack: 1 fresh unpeeled apple Dinner: 2 whole or grated apples (do not peel the apples) When you develop a sense of hunger, drink more fluids. Diet except tea bar you can add lemonade and green tea. Also, before you begin the diet, home equipment, or buy dried apples during the day you can eat in the amount of one more additional apples.

Eat as slowly as possible. Results If you've endured all three days, we believe that you have noticed other changes besides losing a few extra pounds, such as beautiful skin healthy, pink looks. Specifically, the body are free of many harmful ingredients, encourage metabolism, digestion and circulation.

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Apples are very good for work and gut health because the bind any harmful bacteria that may cause different diseases

Have you ever heard of a three-day apple diet which will in just 62 hours to lose weight five pounds?

known that short kid is really not healthy or desirable and will not tell you that this diet is something you should practice often, but if you really want to stop in her favorite dress, and then you have accumulated some weight excess over the long and cold winter, apple diet can help you to a relatively healthy way achieve the desired goal.

This diet requires a strong will and self-discipline, and is best for people who spend most of the day sitting and generally sedentary and suffer from inertia intestine. Specifically, a diet with apples encourages bowel movement because they themselves contain a lot of waste, especially if you eat them unpeeled.

Because apples are very good for the work and health of the colon and to bind all the harmful bacteria that may cause different diseases. Best of these diets is that in three days you will feel weak and limp because apples contain a lot of water, so the body will be hydrated, sugar, vitamins, on the other hand has very few calories.

Specifically, an apple contains 65 calories, and the body needs 100 calories to digest and apples. This means that the body will have to spend out of stock 35 calories which is why you will lose weight. So, no matter how little move, your body will lose weight. Apples, apples and apples before reading the diet plan for all three "apple" days, we recommend that you do not buy just one type of apple.

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Five golden rules of eating athletes

"What to eat before and after you workout?"

A question that you ask almost every time we want our practice to be complemented by a proper diet in order to achieve better results. Most recreational athletes is well informed about the health value of foods you know to bring its daily rhythm of the basic principles of healthy eating - eating several small meals, bring plenty of vitamins, minerals and essential nutrients.

However, many of these policies often ignore because we believe that healthy eating is highly complex to prepare, require a lot of time and not particularly tasty. This is especially true of the two, the most important condition for your meal - it before and after training. The good news is that food for them does not have to look at specialty stores, but you can find them at your nearest store.

Therefore LEDs nutritionists have prepared for you a special educational brochure "5 golden rules of eating athletes," in which they explained in detail the basic rules of the diet of athletes’ recreationists. Each rule is enriched with an appropriate recipe for a meal before and after training.

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Stimulate circulation and warm the muscles

It is with such principles of exercise, your body is forced to produce more stress than they would otherwise be in uniform moderate exercise. For example, 15 minutes of exercise at intervals replaced 45 minutes by bike.   - with Zumba exercise the whole body, while practicing one sport or exercising on equipment, exercise only certain muscle groups. How to start and finish?

Preheat the simple steps of uniform intensity to stimulate circulation and warm the muscles. Once you become accustomed to the rhythm start to introduce more demanding movements.

Avoid twisting and jerking movements, and the movements of high intensity. Move it to the set routine forth, back and sides. Begin with dance moves merengea, and then continue with salsa offering different variations of movement and speed rate. To intensify exercise switch to reggaeton. Then again reduce the intensity of the dance at a slower dance moves.

Stretch your thigh muscles and tendons, make simple stretching exercises, take a few deep breaths and you're done with dancing. Should not forget that some of the dance styles are much more demanding than others, and therefore should be gradually introduced into the Zumba workout.

With the intensity of losing more calories and vice versa. Example, the fast pace of jazz Class will definitely help burn more calories than slower and more balanced rhythm of another dance.   's good side ... Zumba first Improves cardiovascular health 2nd Losing weight is third Improves coordination fourth Improves mood fifth Reduces stress 6th Release harmful toxins from the body.

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Zumba lose the most calories

If you have never tried to dance or rather "practice" Zumba, then you have certainly heard of her. It is the last year among female population has become a big hit. Specifically, Zumba is a combination of dance and fitness, which mainly uses Latin dance moves, which means it's very fun, but also useful as physical activity.

It is based on the principles of resistance training and interval training, which results in increased calorie consumption and the changing tone of the body. Based on a variety of dance moves Hispanic dances, and with the movements involved are squats and casting body.

But what most people probably do not know exactly Zumba consumed a large amount of calories, much higher than is the case with other dances. Comparison Study, which was conducted on the basis of one hour of exercise. Hip-hop between 370 calories (for people lighter than 80 pounds) and 610 calories (for people weighing more than 80 pounds) Salsa Around 400 calories for a person who weighs an average of 64 pounds Ballet Between 380 and 450 calories      swinging between 300 and 550 calories Zumba between 500 and 800 calories Zumba - total body workout.

Here are a few reasons why Zumba is a good option as a form of exercise. - dancing is fun, and the greater the chance that you will want some time to practice just that - do not stand in the same place all the time and not doing one and the same exercise, the thinking that what you are doing and how long you have to work, constantly looking at the clock. practicing Zumba you feel like that all the time you are at a party - Zumba is intense exercise abdominal muscles - Zumba is based on the philosophy of training at intervals and athletic training system , which combines short periods of intense activity and periods of lower activity.

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Delicious and healthy puree of whole grains

Mix oatmeal until it cools down to room temperature. Cover the pan and place over night in the refrigerator. In the morning, add a little salt and heat to boiling porridge. Reduce the heat and let it cook slowly, until porridge is cooked, but that will not come apart than normal chewing (cook about 15 minutes, stirring occasionally). Then add the milk and cook for another that two to three minutes until it becomes creamy mash.

Allocate mush into two bowls, sprinkle it with sugar and add fruit if desired.   barley porridge with apricots, hazelnuts, chocolate and honey Ingredients: 2:30 cup water ¼ teaspoon salt 1 cup barley 1 cup buttermilk ¼ cup chopped dried apricots ¼ cup chopped toasted hazelnuts ¼ cup chopped dark chocolate (65 percent cocoa or more) ¼ cup honey boil water with salt, add the barley and once again all the boil, lower the flame. Cook barley over low heat in a covered pot which hour. After that, let stand for five minutes.

Cashew Stir with a fork and add the remaining ingredients. Millet with pineapple, coconut and flax Ingredients: 6 cups water ¼ teaspoon salt 1 cup millet ½ cup soy milk ½ chopped fresh pineapple ¼ cup toasted coconut flakes 4 tsp flax ¼ cup maple sap (per optional) boil water with salt and add the millet, and when all boil again, reduce heat. Simmer gently for 30 minutes. Let then stand for five minutes. Mix everything with a fork and add the other ingredients.

Bulgur porridge with strawberries Ingredients: 1 cup light milk (1 percent fat), plus more for serving milk ½ cup bulgur (half-cooked, dried and crushed wheat) ¼ cup raisins ¼ teaspoon salt 1 to 2 tablespoons brown sugar, sliced ​​fresh strawberries in the cooking pan, mix 1 cup of water, milk, bulgur, raisins, salt and boil. Reduce heat to medium power and cook stirring ingredients from time to time, until bulgur is tender and gets a mushy mixture (takes about 10 to 15 minutes). Share mush into two bowls and sprinkle with brown sugar. Serve porridge hot, add a little milk and chopped strawberries.

Healthy soybean flakes with hazelnuts and raspberries Ingredients: 1 cup cranberries, fresh or frozen 2 oranges, peeled and chopped 2 cups commemorative apple juice 1 cup crushed wheat ½ cup soy flakes buckwheat ½ ¼ cup toasted hazelnuts Preheat pan on moderate heat, add the cranberries and two tablespoons of water. Cook them until you release the juice and soft (about two minutes). Then add the orange, stir well and remove from heat. In a bowl, boil apple juice and three cups of water. Add wheat and reduce heat to simmer, cover and cook for all 15 minutes. Add soy flakes and cook all together for five minutes. Add buckwheat and cook covered all the next 10 minutes. Discover the container; to the last five minutes evaporate excess liquid. Divide the porridge in the pot, add the nuts and fruit from the pans. Serve hot.

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Change your habits and unhealthy instead of salami, spreads and other fatty foods

Want to eat a healthy breakfast, and just do not know what to prepare?

Solution is in whole grains, and various types of porridge that you can make from them. Get the necessary ingredients to stores with healthy food and store them in a tasty way with the help of recipes you have prepared. Remember, whole grains are full of protein, vitamins, minerals, healthy fatty acids and fiber, which are necessary for the health of the body and control body weight.

Delicious spelled with cranberries, walnuts and honey Ingredients: 1 cup of cereal spelled (other names - spelled, Dinkel, Farro) 1 cup skim milk 8 rings banana ¼ cup chopped walnuts ¼ cup dried (chopped) cranberries ¼ cup honey Save spelled flakes according to the instructions on the package, and then add the milk, bananas, walnuts, cranberries and honey. Serve immediately.

Barley flakes with dried cherries Ingredients: 950 ml unsweetened almond milk and 1 ¼ cup barley 2 tablespoons of ground flax ¼ tbsp salt ½ cup dried cherries or cranberries ¼ tablespoon ground cinnamon 2 to 3 tablespoons brown sugar, plus one tablespoon (according to taste) 1 cup fresh raspberries in a large bowl pour 700 milliliters of milk of almonds, barley, ground flax, salt and heat on medium flame intensity.

When the boil, simmer for 10 minutes, stirring frequently. Then add the cherries and cinnamon and continue to stir, until the mixture is soft and creamy (approximately five more minutes). Remove the pan from the heat and add the sugar. Share porridge in a cup and add the rest of the almond milk.

On top, add raspberries and sugar to taste.   Tasty Oatmeal Ingredients: 2/3 cup of oats for oatmeal 1/3 cup milk Salt Brown Sugar Banana chips (optional) chopped apricots (optional) Toasted nuts (optional) Evening before, in a pan heat a pint of water and add 2/3 cup oats.

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So young and already on a diet

Although reducing unwanted child in the developmental period, children who have problems with overweight require permanent monitoring, counseling, support and care, in order to successfully adopt healthy eating habits and regular physical activity, regulate body weight, and to enhance a sense of satisfaction samopouzdanje.

Prikaz life and satisfaction with their body shows that children who are happy with their bodies and satisfied with their lives. Here feeling zadovoljstvavlastitim body is not necessarily tied to the ideal body mass index. Yet they are overweight at least satisfied with their life and except for health and aesthetic reasons, it is clear psychological message that these children should seek help and provide them with support, according to researchers.  

Increasing obesity in childhood , "Fast food" that today's children (too) often eating, drinking soda, sweet drinks, too little physical activity, too much time spent indoors watching television or playing on the computer, these are all reasons why it is in Croatia increasingly obese children.

Comparing the results of a study carried out among children aged 11, 13 and 15, shows that the city of Zagreb and Croatia in general no major differences. "Among the boys of 13 years, 20 percent of overweight / obese in Croatia and 22 percent in Zagreb, among olds 23% in Croatia and 21% in Zagreb.

Among the countries that participated in the survey, the most obese children and children with overweight in the United States, Greece, Canada, Ireland, Poland, Portugal, Italy, while najvitkija children and young people in Switzerland, Denmark, the Netherlands, Luxembourg and part valonskome Belgium, "according to the study" behavior related to health in school-aged children. "

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Ketogenic diet is very important

Given that the ketogenic diet is very important to bring a small amount of carbohydrate, most prevalent food-based cheese, eggs, meat and fish. That kind of diet, however, can have adverse health effects. Many individuals, who follow diet overly rich in animal protein, often have elevated cholesterol, osteoporosis or high triglycerides. Risks visokoproteinskih diet most common problems and complications associated with high-protein diet are:

Renal failure

Consuming too much protein burden on the kidneys, this can worsen the condition of people who already have kidney problems.

High Cholesterol

It is a known connection between a diet (which consists of eating red meat and dairy products poorest) with high cholesterol.

Osteoporosis and Kidney Stones

High protein diet promotes increased calcium excretion through the urine (more than a person with a balanced diet), which over a long period increases the risk of osteoporosis and kidney stones.

Carcinoma

A diet does not cause cancer, but limit intake of fruits, vegetables, grains, and consequently of vitamins, minerals, enzymes, fiber and antioxidants, which are the biggest fighters against various forms of cancer. Experts in nutrition and weight loss found that a diet containing a lot more risks than benefits and that their appeal mainly consists of promises of quick weight loss and diet visokoproteinskih theories are not scientifically validated.

In most cases people will prefer to choose a fast diet but definite change in habits and lifestyle. In this way, after losing weight can return to old eating habits, which are caused excessive weight, which is contrary to the recommendations of a healthy weight loss. Weight loss should result in a decrease in the percentage of body fat, as well as to reduce the risk of heart disease, high blood pressure, diabetes and cancer, not just weight loss due to the acquisition of better lines.

Body weight, which is contrary to the recommendations of a healthy weight loss. Weight loss should result in a decrease in the percentage of body fat, as well as to reduce the risk of heart disease, high blood pressure, diabetes and cancer, not just weight loss due to the acquisition of better lines.

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