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Muscle Building

How does protein become a muscle? A dish of fish mussels

How does protein become a muscle?

It’s easy to eat them but to build them you have to understand them
How does protein become a muscle?

Enzymes in the stomach break proteins apart to become peptides.
These peptides are chains of amino acids and are used by your body as the bricks and mortar to rebuild muscles and cells. The harder you train, the more you need.
The amino acids are transported straight to your liver which sends them into your bloodstream.
Your blood stream delvers the amino acids to the…

Grow and reduce body fat with lima and black beans. Green beans sit in a wooden bowl

Grow and reduce body fat with lima and black beans

Beans beans they’re good for your…
Grow and reduce body fat with lima and black beans

Lima beans help keep your blood alkaline, this speeds growth and lowers cortisol.
Black beans aid in lowering your body fat as they are full of Soluble fibre. This absorbs water in the digestive tract, forming a gel-like substance. This is important to slow digestion and trap excess dietary fats, which are then removed from the body.

Bean me up Scotty!!

The benefits of eating Pistachios. A pile of Pistachios

The benefits of eating Pistachios

The power of Pistachios. Racing, training, gym’ing, working hard? Nail some Pistachios.
The benefits of eating pistachios

One quarter cup of raw pistachios supplies essential nutrients, including healthy fats, protein and vitamins and minerals.
High in potassium
Give 6 grams of protein per serving
Full of Vitamin B6, the protein that helps in carrying oxygen in the blood. Increases oxygen quantity in the blood the haemoglobin count in it. Resulting in more energy.
Contain two carotenoids not found in most nuts. These carotenoids, called lutein and…

Low blood sugar causes muscle mass reduction. A pineapple sits on a counter top

Low blood sugar causes muscle mass reduction

Under long times of fasting i.e when you sleep your body still needs sugar to function for various activities.
Low blood sugar causes muscle mass reduction

Starving it from sugars such as glucose is not a good idea as your body will turn to breaking down muscle for its fuel instead.
Before you sleep have some cottage cheese with pineapple. It will do the job at only 200 kal and also hit you up with some slow releasing protein.

Creatine comes naturally in these foods. Lots of fish piled up on a kitchen side

Creatine comes naturally in these foods

You don’t need to be popping the pills to intake some of the most widely used, popular strength supp.
Creatine comes naturally in these foods. Just knock back a few of these meats

Cod – 7 milligrams per gram
Fillet steak – 6 milligrams per gram
Pork chop – 5 milligrams per gram
Turkey breast – 5 milligrams per gram
Chicken thigh – 4 milligrams per gram
Chicken breast – 3.5 milligrams per gram

Top ten foods from each category that burn fat and build muscle. Nuts in bowls on a table top

Top ten foods from each category that burn fat and build muscle

Burning fat and building muscle at the same time is always difficult
Top ten foods from each category that burn fat and build muscle.

Eating enough calories to gain muscle but not to many to retain as fat is merely a case of trial and error. Along with variation depending on the type of training you are doing.

A key time to burn fat is in the morning, over night your body burns up the carbs it needs to and then converts…

15 unsuspecting worst sugary drinks Britain

15 unsuspecting worst sugary drinks in Britain

As told by the Daily Mail
15 unsuspecting worst sugary drinks in Britain.

Great article released by the Daily Mail worthy of re-blogging, (I imagine it maybe slightly biased) original article here: http://www.dailymail.co.uk/health/article-2301135/15-WORST-health-drinks-Orange-juice-Innocent-smoothies-sugar-13-Hobnobs-3-half-doughnuts.html

WORST COFFEE SHOP FRUIT JUICE
PRET FRESHLY SQUEEZED ORANGE JUICE (500ml)
Pret’s orange juice contains as much sugar as 13 McVities Hobnob biscuits
229 calories
0.6g fat
51g sugar
SUGAR EQUIVALENT
13 McVities Hobnob biscuits

WORST SQUASH
BLACKCURRANT RIBENA (500ml)
Ribena has as much sugar as 13 Oreo cookies
215 calories
0g fat
52.6g sugar
SUGAR EQUIVALENT
13 Oreo Chocolate biscuits

WORST SMOOTHIE
INNOCENT POMEGRANATES, BLUEBERRIES…

7 foods that help endurance. Cyclists racing in an event

7 foods that help endurance

The top seven foods you should stock up on and why
7 foods that help endurance.

Sun dried tomatoes: Packed full of iron. Which helps more oxygen get to your muscles. Just 30g contains 1/2 of your RDA.
Turkey meat: Your muscles secret weapon. Turkey contains large amounts of Beta-alanine. They cut through lactic acid allowing you to push harder for longer.
Beetroot: Bursting with nitrates. It regulates and increases blood flow by triggering the release of nitric oxide. Found…

10 nutrition facts to help grow and maintain muscle

10 nutrition facts to help grow and maintain muscle

Live by these for those added extras that give you the competition edge
10 nutrition facts to help grow and maintain muscle
Get 20%–30% of daily calories from fat
Fats are good for you (particularly monounsaturated and saturated). They maintain testosterone levels, levels which are important for building muscle. Red meat for saturated, nuts for monounsaturated, fish for essential omega 3 polyunsaturated.
Eat before bedtime
When you have no food available for a large amount of time the body turns to breaking down muscle for…

Which type of protein powder is right for you?

Which type of protein powder is right for you?

Let’s start with a little science
Which type of protein powder is right for you?

Natural food protein is too big to be absorbed by the human gut. Our body has to digest the protein by breaking it down into smaller pieces which can be absorbed. Only single amino acids, and di- and tri-peptides can be directly absorbed in our intestinal tract via specific peptide importers.

This means after training it can take a while for your body to break down natural protein…

Creatine how and when to use it. A runner bends down to tie his shoe lace in the street

Creatine how and when to use it

As with any supplement knowing how and when to use it to gain maximum performance is key.
Creatine how and when to use it
Initial Loading phase

Typically up to 15 grams of creatine each day for 5 days
This is a quick way to get your body stores up
Split this dose over the day, three times a day at 5 grams each time
Do not exceed 20 grams a day
Start of slow, first day 5 grams (split over three doses), second day 10…

12 huge unknown fitness benefits of skipping. Ali skips in his boxing gym

12 huge unknown fitness benefits of skipping

12 reasons why skipping has stood the test of time amongst many athletes and sports
12 huge unknown fitness benefits of skipping.

The effort it takes to jump rope for 10 minutes is the equivalent of running a mile in eight minutes
One hour of rope skipping will burn 1,300 cals
According to the British rope skipping association 10 minutes of skipping can have the same health benefits of a 45-minute run
Skipping is a full body workout which uses…

20 foods that help build muscle and burn fat. A large amount of food displayed in a market

20 foods that help build muscle and burn fat

We all need a little help now and then. These 20 facts are like superman
20 foods that help build muscle and burn fat:

1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.

Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.

2. Fish Oil. Reduces inflammation…

The benefits of Slow reps vs fast reps. A sloth creeps through the forest with a baby on its back

The benefits of Slow reps vs fast reps

How you lift depends on your goals
The benefits of Slow reps vs fast reps.

Lifting slowly prolongs muscle tension and increases blood flow.
Therefore, slow reps are intended to grow and build muscles.
Fast repetitions will minimise tension and lifting with heavier weights can bolster your overall power and strength.
Focus on doing slow reps if your goal is to build a muscular and aesthetically pleasing physique.
If you are training strictly to add strength, concentrate on lifting with fast repetitions.