It’s worth finding out for beef, and here are 10 reasons why you should include it in your diet. 


Here you can find L-carnitine – CLICK



1. Beef contains creatine and is one of its richest sources. 

2. It is a rich source of vitamin B6. This vitamin fulfills many important functions in the body, eg it participates in the amino acid transformation, it enables the storage of energy, it participates in the formation of prostaglandins. 

3. Beef contains L-carnitine. Poultry and fish contain very small amounts. L-carnitine transports fatty acids to the mitochondria, in which they undergo transformation, giving energy to the functioning of the cells of the body. 

4. Beef is an excellent source of potassium and protein. 

5. Beef contains CLA, which is a strong antioxidant, reduces the level of bad cholesterol. 

6. Beef also contains magnesium and zinc, another two very important minerals for active people. Zinc has an impact on all basic life processes. It participates, inter alia, in wound healing, affects the work of the immune system, proper secretion of insulin. Magnesium also plays a very important role, among others, it is a growth factor, strengthens the body’s defense reactions, catalyzes many life processes. 

7. Beef contains iron. The beef is a red meat full of iron in its most accessible form. 

8. Contains alanine, an amino acid that serves as a key gluconeogenic amino acid. 

9. Beef contains vitamin B12 necessary, including for the production of red blood cells, the synthesis of nucleic acids. 

10. Is a low-fat meat (sirloin, a league). 


You can read also: How to make beef tartare

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ZMA – increase your possibilities!

ZMA is currently one of the best products on the supplement market, which naturally stimulates the secretion of testosterone, a growth hormone and insulin-like growth factor (IGF-1).

  1. What is ZMA?

ZMA is a combination of magnesium and zinc chelates with vitamin B6. These substances are necessary for daily protection of the body against the harmful effects of overloads associated with intense physical exercise, lack of appetite, diseases and injuries. The elements contained in ZMA also have a beneficial effect on muscle mass gain.


  1. Who is it recommended for?

For people who have a deficiency of these elements, caused largely by the lifestyle, for example, lack of sufficient sleep (regeneration), hard work, smoking, drinking alcohol, not the best diet, etc.,

ZMA is the most recommended. However, if you care about the right diet, sleep amount, you do not feel tired, and your well-being is at a high level – you can skip ZMA supplementation.


  1. How does it work?

The natural conversion of androstenedione to testosterone must proceed with the participation of zinc. If the level of zinc is low, the above transformation is slow and testosterone production is lower. Magnesium is of similar importance, so for the optimal results of testosterone production, these two elements must be taken together.

Vitamin B6 helps in the absorption of zinc and magnesium.

The decrease in testosterone levels leads to the secretion of a catabolic hormone, cortisol, which causes a negative process of protein breakdown, or catabolism.


  1. Application of ZMA

ZMA is widely used by people who want to

– naturally increase your testosterone level;

– improve sleep quality and concentration;

– increase the efficiency and strength of the body.

ZMA also prevents muscle cramps, relieves related pains with overtraining, reduces catabolism of proteins, supports the development of endurance and lean muscle mass, prevents the occurrence of stress and fatigue, improves concentration and facilitates mobilization.


  1. How to take ZMA?

ZMA is most often used about 60 minutes before sleep due to regeneration, better and deeper sleep. Doses are selected individually, guided by information from the label and your preferences, especially diet. People using a diet rich in these ingredients can reduce their doses and even give up this supplement.

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VITAMIN B6 (pyridoxine) – what is it responsible for? In which products does it occur?


Vitamin B6, also called pyridoxine, is essential for the proper functioning of the organism. Vitamin B6 is responsible for the proper activity of the nervous system, influences blood pressure, muscle contractions and heart work and it also increases the organism’s immunity. What are other functions of vitamin B6? How to recognize its deficiency and excess? In which products does it occur?


Vitamin B6 (pyridoxine) is a vitamin soluble in water, which appears in the form of six compounds, undergoing mutual transformations – pyridoxine, pyridoxamine, pyridoxal and phosphate esters of these compounds. After the application, it is absorbed from the digestive system and stored mainly in muscles and liver as pyridoxal phosphate.

Vitamin B6 is a coenzyme of more than 100 enzymes (i.e. a substance essential for the proper functioning of these compounds), accelerating a range of transformations in the organism. Vitamin B6 takes part in the process of transformations of protein, vitamins soluble in fats and tryptophan (it helps in its conversion to vitamin B3, i.e. niacin). Moreover, pyridoxine:


– influences glycogenesis (transformation of glucose into glycogen) and glycogenolysis (the process of glycogen breakdown) in muscles

– it is essential for hemoglobin production (red blood pigment)

– influences blood pressure, muscle contractions and heart work

– is responsible for the proper functioning of the nervous system

– increases immunity of the organism – takes part in the creation of antibodies.


Vitamin B6 – symptoms and effects of deficiency

Deficiency of vitamin B6 leads to inflammatory lesions of skin and mucous membrane of oral cavity. The consequence of its lowe level may be changes in the nervous system (resulting in depression, lower mood, sleeplessness etc.), increased susceptibility to infections, macrocytic anemia (hypochromic) and kidney stone. Moreover, in case of vitamin B6 deficiency, the risk of cancer development is higher. However, deficiency of this vitamin is rarely diagnosed.

Vitamin B6 – when the need is higher?

The need for vitamin B6 is increased in case of eating foods rich in protein. The optimal proportion of vitamin B6 is 0.02 mg per one g of protein.


Its higher doses should be taken by pregnant women and elderly people.

Vitamin B6 – symptoms and effects of surplus

The excess of vitamin B6 may take place as a result of long-lasting application of tablets at the dose of 200 mg / day. In such a situation, this vitamin is toxic and leads to:


– lack of muscle coordination

– increased feeling of cold

– limb tingling

– nervous tissue degradation.


Vitamin B6 – in which products does it occur?

One of the richer sources of vitamin B6 is buckwheat groats (0.67 mg/100g). It also appears in meat and cooked meats – chicken (0.31–0.55 mg/100 g) an turkey (0.28–0.59 mg/100 g). However, it is worth knowing that during cooking, frying and pickling of meat, the losses of this vitamin reach 30-50%.

The assimilability of vitamin B6 is limited by alcohol and drugs.

A lot of vitamin B6 is also contained in vegetables, especially broccoli and potatoes. However, as a result of freezing vegetables and fruits, its content may be decreased by 15-70%.


The remaining sources of vitamin B6 are whole grain products, wheat grass, yeasts, soya, bananas, dairy products, fish and eggs.



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VITAMIN B12 – properties, occurrence and dosing of vitamin B12

Vitamin B12 is a compound, the health properties of which are hard to overrate. Vitamin B12 soothes nerves, increases immunity to stress, prevents anemia and improves appetite. Moreover, it may decrease the risk of developing Alzheimer’s disease and mental diseases. Check out some other properties of vitamin B12, where it may be found and how to dose it.


Vitamin B12, also called cobalamin or red vitamin, is a compound, the health properties of which are invaluable. Vitamin B12, similarly to other B-group vitamins, positively influences mental health. It is also essential for the proper functioning of the circulatory and digestive system. Scientists prove that vitamin B12 may also protect from Alzheimer’s disease, cancers and mental diseases.


Vitamin B12 is responsible for the proper functioning of the nervous system in a few ways. Primarily, by the active influence in the biosynthesis of nucleotides and choline being the component of the myelin sheath, which surrounds nerves. Therefore, in case of vitamin B12, there are some disturbing signals in the nervous system, such as numbness and tingling, especially in lower limbs, balance and walking disorders.


Moreover, the “red vitamin” takes part in processing proteins, fatsand carbohydrates into energy. Therefore, it counteracts weakness and the feeling of fatigue. Moreover, it prevents memoryloss and increases concentration abilities.


Vitamin B12 also takes part in the synthesis of serotonin – a neurotransmitter, which, in proper concentration, has anti-depressant effect. If the level of vitamin B12 (and consequently – serotonin) is too low, irritation, fatigue and bad mood appear.

Increased need for vitamin B12 is observed in bowel diseases (Whipple, Zollinger–Ellison syndrome), disorders of the intestinal flora (also in case of the presence of parasites), in atrophic gastritis, overproduction of hydrochloric acid, deficiency of the Castle factor and in case of using some drugs.

In case of the increased need for vitamin B12, daily doses are higher, e.g. in case of Addison’s anemia without neurological symptoms: 250–1000 μg/d every second day for 1-2 weeks. In case of vitamin B12 deficiency after stomach resection or as a result of absorption disorders: 250–1000 μg 1 ×/month.

Vitamin B12 may prevent anemia and atherosclerosis.

Vitamin B12 takes part in the production of erythrocytes in bone marrow. Therefore, its deficiency may contribute to the appearance of anemia resulting from vitamin B12 deficiency (Addison’s anemia).


Moreover, vitamin B12 along with folic acid and vitamin B6 prevents the aggregation of homocysteine – a substance occurring during reproducing proteins in the organism, the excess of which may be harmful to health and cause circulatorydiseases. Homocysteine contributes to the creation of atherosclerotic plaques in the inner parts of blood vessels and consequently – it increases the risk of cardiovascular system diseases: heart attach, stroke or thromboembolic lesions.


It is worth knowing that in order to prevent hyperhomocysteinemia, it is recommended to use 400 μg of folic acid, 3 μg of vitamin B12 and 2 mg of vitamin B6 per day.


Vitamin B12 may support the treatment of liver inflammation.

Vitamin B12 may support the treatment of viral hepatitis type C, as Italian scientists claim in the “Gut” journal. According to them, vitamin B12, when included to standard therapy, i.e. interferon and ribavirin may increase the chance to get rid of HCV virus from the organism. Standard treatment eliminates HCV virus from the organism in ca. 50% of patients with genotype 1 and in 80% of patients with genotype 2 or 3.


Vitamin B12 – the symptoms of deficiency

Deficiency of vitamin B12 causes:


disorders in the nervous system

pernicious and megaloblastic anemia

degenerative lesions in the mucous membrane of the stomach

absorption disorders


Vitamin B12 – where are the highest amounts of this vitamin?

Vitamin B12 may be mainly found in products of animal origin, i.e. meat, fish, milk, eggs, cheese and cooked meats. The largest amounts of vitamin B12 are in pike as well as liver and kidneys (more than 20 µg/100 g). A little less is found in other fish, such as herring, trout, mackerel and in rabbit’s meat (from 5 to 20 µg/100 g). The lowest amount (less than 1 µg/100 g) of vitamin B12 can be found in egg pasta, cooked meats, gammon, milk and its products (yogurt, kefir, curd cheese, cream).