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How to lose fat and keep your muscles

Language / Язык: ENG RUS     Almost every weightlifter dreams about reducing his fat and keeping his muscles intact or even gaining more of them. But can you practically lose your fat without losing an ounce of your muscles? It is possible, and further, I will tell you how...

Tags: nutrition - September 14, 2021

WHEY PROTEIN VS CASEIN: WHICH IS MORE WEIGHTLIFTING-FRIENDLY?

Language / Язык: ENG RUS     Many of you have tried both types of protein supplements, whey and casein. There is plenty of information about their characteristics, so the purpose of this article is to remind you of their main differences. I’ll also give a couple of recommendations!  ...

Tags: nutrition - August 31, 2021

Glutamine: an effective supplement or just waste of money?

Language / Язык: ENG RUS           Before writing this article, I went to the online sports supplements store to read the entire list of promises that are listed in the description for glutamine. There I saw the following statements: Accelerates muscle recovery after training Maintains a positive...

Tags: nutrition - July 21, 2021

LEG DAY NUTRITION

Language / Язык: ENG RUS     I managed to stumble a couple of times upon some ridiculous articles describing specific leg day nutrition. Let me shed some light on this case – there are no special secret nutritional plans or food products that can somehow separately affect the growth...

Tags: nutrition - July 13, 2021

FRUITS FOR ATHLETES

Language / Язык: ENG RUS     Fruit is an integral part of the food basket. There are 5 main food groups in total: grains, vegetables, protein foods, dairy products and fruits. Fruit is included in all modern nutritional guidelines, and for a reason. In this article, I'll explain why...

Tags: nutrition - June 22, 2021

POST-WORKOUT NUTRITION

Language / Язык: ENG RUS     A late dinner helps you get your daily calories, protein, fat, and carbohydrates. I constantly focus on the fact that physically active people have quite high calorie requirements. And if you are a real weightlifter who trains regularly and intensively, then your energy...

Tags: nutrition - June 09, 2021

IS BREAKFAST THE MOST IMPORTANT MEAL?

Language / Язык: ENG RUS     It is quite common to hear the categorical statement claiming that breakfast is the most important meal of the day. Skipping breakfast will surely reduce your workout working capacity. But is this really so? I have my own view on this case, and...

Tags: nutrition - May 25, 2021

How much salt does a weightlifter need?

Language / Язык: ENG RUS     Why do we need salt?     Table salt contains important electrolyte minerals – sodium and chloride. Experts write that sodium and chloride play an essential role in support of many vital processes.     Sodium and chloride functions:     - To...

Tags: nutrition - May 11, 2021

ALL YOU NEED TO KNOW ABOUT VEGETABLES

Language / Язык: ENG RUS      In total, there are 5 main food groups that, according to modern recommendations, should be consumed daily: cereals, vegetables, fruits, dairy and protein products. People who eat more vegetables as part of a balanced diet have a lower risk of developing many diseases....

Tags: nutrition - April 12, 2021

Why is pasta the best choice for weightlifters?

Language / Язык: ENG RUS      Pasta is a great source of carbs and protein     Weightlifters require more calories than an average person who doesn't train as hard and often. Pasta is high in calories - about 342-371 kcal per 100 g of dry product and about...

Tags: nutrition - March 29, 2021