NUTRITION

Find out more about healthy nutrition

Is Chocolate Milk Actually a Good Recovery Drink?

Chocolate milk has become an increasingly popular drink in sports. Does it live up to the hype? To highlight the role of carbohydrates in powering physical activity, it might help to first consider a time when the body’s fuel reserves are low: after exercise. During...
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What Do I Eat The Night Before A Race?

Do I have to have a special meal or follow a strict diet the day before? Do I ever have a beer or a glass of wine? What do I eat the night before a race? Do I have to have a special meal or follow a strict diet the day before? Do I ever have a beer or a glass of wine?...
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What Should I Eat Before A Morning Workout?

What you eat before your morning sweat session depends on many things, but here’s a quick guide. What you eat before your morning sweat session depends on many things, but here’s a quick guide based on whether you’re going long and slow (such as the...
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Proteins vs. natural nutrition (supplements)

Protein supplements A well-balanced diet can provide enough protein for every athlete. Animal protein is considered to be quality not only containing all essential amino acids, but also because amino acids are present in larger quantities. Quinoa is a herbal food that...
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Dietary supplements: do we need them and in which form?

The benefit of recreational or professional sports is in the construction of physical fitness as well as mental stability. However, intensive training phases are inconsistent with the natural physiological conditions of an organism. Training is exhausting and...
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Regeneration after blood donation

Blood is a liquid tissue that fills the heart and blood vessels and consists of two parts: a liquid called a blood plasma and Blood cells that swim in blood plasma: red blood cells (erythrocytes), white blood cells (leukocytes), and blood platelets (platelets). The...
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Linden honey

From ancient times was known as medicine, unavoidable addition to warm beverages, active part of healthy food, the best friend of our skin and hair - its majesty HONEY. Honey is a dense sweet syrup material, the product of honey bees (lat. Apis mellifera or Apis...
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Where does fats that we lose go?

When the question from the title is asked, it turns out that most people do not know the answer. In an attempt to answer, they made several assumptions. I suggest you think and give yourself an idea of the answer to the question "Where does go the kilos when I'm...
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Athletes training and fat metabolism

By improving general (aerobic) endurance training, the size and the number of mitochondria and the concentration of oxidative enzymes inside muscle cells increases, increasing the ability of an athlete to use higher amounts of fat during...
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Fats (lipids)

Despite the misinformation of the benefits for large amounts of fat (intake 30% or more of total calories from fats) in the literature of the recent date, it should be emphasized that fats have a high concentration of energy that does NOT lead to the improvement of...
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Carbohydrate needs

The US Institute of Medicine recommends 130 grams (520 kcal) of carbohydrates per day, which corresponds to the average needs of the CNS for energy products (glucose). The desired range of carbohydrate input is 45 to 65% of total calories intake (i.e., Acceptable...
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Metabolism of carbohydrates

There are various types of carbohydrates and each type in our body is treated differently. For example, both glucose and bran are carbohydrates, but are found at different ends of the energy spectrum. Glucose in the bloodstream rapidly stimulates the rapid and intense...
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We are as healthy as our heart and arteries

The most important muscle in the human body is the heart muscle. It opens and closes every second, and works continuously throughout our entire life. Health and recovery of the heart and heart muscle is of priceless importance to the good condition of our bones and...
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Be friendly to Your heart

"There is no common denominator for the longevity of people in various parts of the world. It is not known exactly why many hundred years old people live in Japan, the Caucasus or parts of Bulgaria, and there is also no magic food that will prolong your life, a total...
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Physical rest as a recovery factor

Rest can be recognized as spiritual and physical  In this article we will talk about physical rest and its importance in the life of an athlete. If we were pour a bucket of water over the head the body would absorb a part of the water through the skin, but our thirst...
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How to eat more healthy: Athletes and Active Individuals

You must have asked yourself, at least once: "How can I eat and be healthy, full of energy, handsome and productive (work, sport, family)?" Student athetes, athletes who are parents, fitness instructors, fitness enthusiasts and professional athletes often contact us...
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Body weight and menopause

Even top athletes, as they are getting older, they build up body weight. For those who do not engage with sports, body weight is increasing faster by years. The trick of maintaining a constant body mass lies in an active lifestyle and quality nutrition. Many women are...
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Nutrition and pregnancy

A lot of active women are happy to dream about how they will someday be mothers. To others, the main problem is how the pregnancy will influence their body. Especially competitors are afraid that they will get fat. Remember that pregnancy and obesity are two...
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Nutritive values for woman

Women athletes with disorders of the menstrual cycle Women who do a lot of sports and eat a little often have no menstrual bleeding. This condition is called amenorrhoea. You may think that this is good because You will not go through this discomfort every month,...
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Important facts for every athlete: regeneration and food

Regeneration drinks After a severe physical activity, a high-quality compensation fluid replacement should be a priority. This will result in the establishment of a fluid balance in the body. If physical activity takes place in such environment in which there is a...
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Energy needs and factors that affect them

The energy needs of man are defined as "energy input balanced with energy expenditure, which should maintain the energy balance of person, whose nutrition and body composition as well as the degree of physical activities are in perfect harmony with good health. It...
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Essential nutrient components

In essential nutrients we include proteins, carbohydrates and fats. In the following text, a little bit more about them. Proteins represent thanks to nitrogen before all material things. The energy value of 1g of proteins is 4.1 kcal. The value of proteins is...
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