Maximize effects of training

Strength training aims to gradually increase the loads of the muscular and skeletal systems, which leads to improvement of their strength, strength, muscle development and bone density. To maximize the effects, also the diet of the training person should be properly balanced. What is the most important thing in the diet of a person who is building up muscle mass?


For the first time, the effect of taking amino acids after training on increasing muscle mass was demonstrated by Tipton KD et al. In 1999. Lack of adequate protein supply causes that strength exercises lead to a negative balance of muscle protein.

The demand for this macronutrient depends on several factors, which include age, sex, weight, type and duration of exercise. The general rule is to increase the supply of protein in people who want to develop their musculature. According to the position of the International Society of Sport Nutrition (ISSN), for people exercising, it is sufficient to take the protein in the range of 1.4-2.0 g / kg of body weight per day. Experts say that increasing the supply to 2.3-3.1 g / kg body weight may be beneficial only during the period of using a diet with limited supply of kilocalories (the body then uses protein not only as a building material, but also as a source of energy).

People exercising should take protein in several portions daily, approximately every 4 hours. The protein content in a single meal should be 0.25 g / kg body weight (about 20 g). It is worth to plan 3-4 rich-meal meals during the day, including a post-workout meal. The intensity of anabolic reactions (ie conducive to tissue building) occurs after the training is completed and lasts up to 24 hours, however it decreases over time. According to the ISSN, the adoption of high quality protein up to two hours after training significantly favors the synthesis of muscle proteins. They also emphasize that the most effective in the development of muscle is the regularity of protein intake (20-40 g per meal).

For those who want to increase muscle mass, it is advisable to consume an easily assimilable protein containing the appropriate amount of essential amino acids, in particular leucine. The source of such a protein can be, for example, dairy products, eggs, meat. Each of the above-mentioned products, apart from the protein content, is characterized by additional beneficial properties, e.g. milk alpha-lactoglobulin contains tryptophan, which can improve the functioning of the body under stress, improve the quality of sleep. In addition, milk also contains lactoferrin with antibacterial, antiviral and antioxidant properties. Eggs in addition to the protein of the standard composition also contain choline, which has a positive effect on cognitive functions, lutein and zeaxanthin.

What about vegetable protein? Increasing the muscle mass on a vegetarian diet is possible provided that it is properly balanced and possibly well-chosen supplementation. According to ISSN, soy containing the most optimal protein for the human body shows less stimulation of muscle building processes compared to animal proteins. The vegetable protein contains less exogenous amino acids, including leucine. Tang JE et al. In their study showed that soy isolates were more effective in stimulating muscle protein synthesis than casein, however, less than whey protein isolates.

It should be remembered that thanks to the diet it is possible to satisfy even the increased demand for amino acids, however, for practical reasons, protein supplements can also be used. As we read in the International Society of Sports Nutrition Position Stand for protein and exercise, studies whose duration did not exceed one year do not indicate that the supply of protein in the range of 2-3 g / kg body weight per day showed a negative effect on the lipid profile, function markers kidney or liver in healthy people training.

As demonstrated by Staples AW et al., Taking after training proteins in combination with carbohydrates does not intensify anabolic processes compared to taking the protein itself. This does not mean, however, that carbohydrates are unnecessary. Quite the contrary, they are important for rebuilding muscle glycogen reserves. There is no doubt that during strength exercises these reserves are running low. The extent to which these stocks are depleted depends on the intensity and duration of the exercise. Carbohydrate consumption ranges from a dozen to several dozen percent (14-40%). Supplementing carbohydrates is a prerequisite for rebuilding these reserves. A meal will help rebuild glycogen if it contains a sufficient amount of carbohydrates, otherwise proteins can also be used for this purpose.

People working on the development of muscle mass are recommended to consume 5-10 g of carbohydrates / kg of body weight per day. It is best to refill carbohydrates at the earliest after finishing your training, which will allow you to take advantage of the beneficial rebuilding of hormonal conditions. This is especially important if the workouts are extremely long (several hours) or when the interval between exercises is short. If the training lasts up to an hour, eating a meal shortly after its completion is not of the utmost importance and the glycogen stores will be rebuilt in the next several hours. According to the ISSN, if the interval between two training sessions is shorter than 4 hours, you should take carbohydrates in the amount of 1.2 g / kg body weight right after finishing the exercises. It is recommended that carbohydrates come from high GI products (> 70).

Recommendations on fat intake in people developing musculature do not differ from the recommendations for the general population. Fats should satisfy 20-35% of the daily energy requirement.
What should a post-workout meal contain?
As mentioned earlier, if the training lasts from 40 minutes to an hour, and the break before the next session is longer than 4 hours, it is not important to eat up to two hours after exercising. This is important for more intensive and longer-lasting exercises. Then it is equally important that digestion and absorption take place as soon as possible. Therefore, in such cases, it is best to use low-fiber, easily digestible products. The two most important elements of a post-workout meal are full-blown protein and high-carbohydrate carbohydrates.

We include the sources of wholesome protein
– dairy products: cheeses, yoghurts, kefirs, milk,
– eggs,
– meat,
– legume protein soy, chickpeas, beans, peas.
High and medium GI products
– banana fruit, pineapple, watermelon, peaches in syrup, dried fruit, mango, melon, apricots, papaya,
– honey,
– milk chocolate, white,
– fruit juices,
– white bread,
– millet, barley, semolina, white rice, brown rice,
– wheat pasta.

An example of a post-workout meal
The sample meal contains 20 g of protein, 67 g of carbohydrates, 8 g of fat.

Millet with honey and banana, cottage cheese
– milled millet 100 g
– honey 1 tbsp
– banana 1 medium art
– cottage cheese 150 g.

Proper hydration
Dehydration at the level of 2% may cause a decrease in efficiency and burden the cardiovascular system and temperature control system (especially if the exercises are performed in high temperature conditions). In addition, it may also result in a deterioration of cognitive skills.

Fluid supplementation is already required during exercise. After finishing it, you should replace lost liquids as soon as possible. The optimal amount is 1.5 l of water for each kilogram of lost body weight. Pure water is suitable if the duration of the training does not exceed 60-80 minutes. If the activity lasts longer, it is best to use liquids for athletes containing glucose (6-9% of the weight of the drink) and electrolytes in proportions allowing for effective replenishment of lost micronutrients (sodium, potassium, chloride) and water.

The presence of sodium additionally stimulates the feeling of thirst, thanks to which irrigation becomes even more effective. They are so-called isotonic beverages that are optimally absorbed in the gut and do not cause gastrointestinal load. Oral irrigation fluids used to supplement water in the course of diarrhea are not able to replace an isotonic drink because they have a higher sodium and potassium content, and lower carbohydrates. Low-fat milk works well in dehydration, as it contains electrolyte and sugar concentrations similar to those found in isotonic drinks.
A post-workout meal is valid regardless of the time at which the workout will be consumed. The key is, however, the composition of a full-day diet and it is essential to support the effectiveness of exercise. Intensive physical activity or workouts lasting up to 80 minutes a day require the supply of adequate amounts of proteins, carbohydrates and fats in a daily ration, and the key to the optimal absorption of these ingredients is the regularity of meals and high quality of products.


Health effects of work at night shifts

Proper nutrition becomes a real nightmare for those for whom the time of breakfast usually falls at the time of dinner. Unfortunately, quite a lot of people work on night shifts and often ask a question on how to deal with maintaining a diet in such a situation.

Calm with Zembrin
Impact of nocturnal changes on mental health

You can get used to working at night shifts. There is evidence that after some time you can adapt to work at night, but for some people, it can be much more difficult than for others.

Canadian scientists have studied the duration of sleep, the level of light and the quality of the sleep hormone on a small group of policemen when they worked on night shifts. Usually, the sleep hormone is released in the body late in the evening. Then we start to feel tired and prepare for sleep. But when it comes to adapting to work at night, the hormone starts to be released in the morning. The results of the research showed that the police, who managed to adapt to night shifts, and the level of the sleep hormone in their body increased in the morning, they felt happier and showed a quick response. However, only 40% of the respondents showed a full adaptation.

During a larger study in which 3,000 policemen took part from Canada and the USA, it turned out that those who did not manage to adapt were suffering from sleep disorders.
5-HTP 200mg
Nutrition and physical exercise

Even if you belong to the group that you can adapt to work at night, there is a risk that your body will suffer if this situation continues in the long run. Other issues are not directly related to the adaptation of the body to work at night.

It is very difficult to observe the regularity of nutrition when working on night shifts. In proper nutrition, the important role is played by eating meals at constant times. When a man works at night, mealtimes are disturbed. If the work consisted only of going to work for the night, there would be no bigger problems. Unfortunately, there are still days off, during which we function like most of the society, that is during the day, but also sometimes it happens that we work in the following way night shift – free – daily change – free – night shift. Then there is not even talk about eating meals at fixed times.

By working on night shifts you will have less time for physical exertion. If after work during the day the chances of getting to the gym are quite big, then after working on the night shift, morning training is already very difficult.

Other health effects of work at night shifts

There may also be other negative effects of night work. One study showed that one night shift would be enough to increase blood pressure. Also, a study at the University of Surrey showed that people who worked at night and slept during five weeks had compromised regulation of glucose in the body and changes in metabolism, which could increase the risk of developing type II diabetes and lead to obesity in the long run.

Proper nutrition for those working at night shifts

The sentence of proper nutrition for those working night shifts is at least weird in the light of the information given above, but if you can not change your job, you should at least try to reduce the negative effects of such a lifestyle.

Below you will find some tips on how to reconcile proper nutrition with night work

– eat meals the same as during the day, which is more or less

every 3-4 hours. The last meal should be eaten not later than an hour before bedtime;

– remember that if sleep during the day lasts less than 7 hours, the daily caloric balance must be smaller than normal;

– try to avoid heavy products when you have a night shift;

– meat and fish are best eaten during the day. During the night, digestive processes slow down, hence animal protein should be consumed in smaller amounts;

– do not give up eating at night.

Kava Kava

Healthcare Strengthen immunity


Everyone knows that a high content of vegetables and fruits in the diet, as well as other nutritious plant products, can limit oxidative stress and many diseases associated with it. This is due, among other things from the content of antioxidants that fight free radicals and protect our tissues from damage.

Although fruits and vegetables are indeed the richest sources of antioxidants in our diet, other products, sometimes unrelated to them, also have antioxidant properties. A great example are spices that look innocent, but have a big impact on our health!

Free radicals and oxidative stress
Meta Anabolon
Free radicals in the scientific literature are often referred to as reactive oxygen species because they are its metabolites and are characterized by higher reactivity. These reactive oxygen species are a by-product of normal oxygen metabolism. It is estimated that about 5% of oxygen delivered to tissues is processed into free radicals.

Low physiological levels of free radicals are required for the smooth functioning of the system. For example, in the muscles their presence allows for maintaining normal tension and performing contractions, however excessive production prevents the functioning of muscle fibers, which leads to weakness and fatigue.
SOD 300 IU
Excessive production of reactive oxygen species is primarily known for causing oxidative stress. Free radicals can cause direct damage when they react with protein components and lipids.

The concentration of free radicals achieved in normal conditions is harmless because it is effectively neutralized by enzymatic mechanisms, for example, glutathione peroxidase. However, excessive production of free radicals outweighs the body’s defenses and then only antioxidants provided with food can help.


Due to the growing risk of diseases associated with oxidative stress, there is a growing interest in substances that can protect human health.

Antioxidants are ingredients that have antioxidant properties and can remove free radicals. Among them, you can mention mainly vitamins A, C and E, selenium and bioflavonoids.

Among the classic antioxidants, the strongest antioxidant effect is attributable to vitamin E, the effectiveness of which is confirmed by many studies.

Reactive oxygen species can damage various cells in our body, which is why a high intake of antioxidants may reduce the risk and consequences of diseases such as cancer, atherosclerosis, Parkinson’s disease or cataracts.

Ranking of antioxidants in spices

Most spices and herbs have a particularly high antioxidant content per 100 grams of the product. Unfortunately, we rarely use them in such large quantities, that’s why they can not be compared by weight to normal food products.
Resveratrol Plus
Despite this, spices are an important element contributing to the increase in total consumption of antioxidants, especially in dishes originating from regions where spicy flavors dominate.

Cloves, mint, and cinnamon deserve special distinction. The former has the most antioxidants and should have a permanent place in every kitchen.

Other products rich in antioxidants

It is worth remembering that these products of plant origin are the main source of antioxidants in the diet. A direct comparison of meat products with fruits, vegetables, and nuts shows that this second group has on average up to 33 times more antioxidants.

A good and easy-to-eat source of antioxidants are berries – different varieties of them, which are characterized by a high content of flavonoids, tannins, and lignan. To combat the accumulated free radicals, it is also worth eating nuts.
Capsaicin & Ginger
Among the sources of antioxidants are also some unexpected items, such as coffee and tea. In recent years, there have also been studies showing that chocolate has strong antioxidant properties. This is due to the cocoa content, so it is best to choose bitter chocolate.


Diet first!

Diet – a term that torments most athletes. What? How? How much? Some people find it difficult to understand that it is enough to eat a healthy diet. Do not clog yourself with sweets. Try to cook yourself instead of eating fast food. Of course, this rule applies to people who train recreationally.

And what about people who are preparing for a competition? And what to eat on the day of the competition? This is not normal training, most likely the body will be subjected to a double effort and we must help him.

The role of diet in training

As in any sport, the diet plays a big role in Street Workout. One of the main ideas of Street Workout is to lead a healthy lifestyle. Healthy lifestyle – I mean meals prepared from healthy products only at home, not eating junk food and sweets. I have been eating a more strict diet for some time. Before that, I ate what was cooked at home by my mother or me.
Of course, the products we eat will depend on our well-being, and most importantly, our regeneration after training.
Two-Per-Day Tablets
Of course, you can ask someone who is experienced in the diet based on natural products, but as I wrote before, I ate what was cooked at home, and also I did not count calories.

If someone has a problem with being overweight, then arranging a diet will allow you to achieve your goal faster.

When I decided to return to the competition and actively participate in them, I had to change the approach to eating a bit. I began to count the number of calories consumed daily. I have reduced the number of fats. The biggest challenge was to determine what to eat before the competition, exactly on the day of the competition. I hate to feel heavy before the start, so before the competition preparing meals is a priority for me.

We start in the morning

You will not fight much without energy. You must know well what products give you the most energy and which are quickly absorbed.

You should also watch what your body reacts best to. For example, I know that I can not eat a lot of carbohydrates. During the performance, the muscles swell quickly. If I have a competition early in the morning, I try to plan the time so that after eating the planned meals to take off, we have 2 to 3 hours of space.
Orange Triad + Greens
In this case, about two bags of rice work well for me with a sweetener or a bit of honey. I do not eat bananas because they lie in my stomach and I feel lethargic. In my case, it may be as well rice wafers with boiled eggs.

Professions around noon – you can sleep

Yes, the first thought of the player, when he learns that the competition starts around noon – I will sleep longer. Healthy sleep is one of the elements that make up the competition. However, remember that too much sleep can harm your well-being. How long would our sleep not be, the obligation to deliver \ fuel \ to the body remains. If the start time of the competition falls around midnight, I try not to limit myself only when it comes to carbohydrates.
In this case, I increase fats, protein and reduce carbohydrates. The principle of eating planned meals 2 hours before the start is. I prepare for example scrambled eggs with onions, tomatoes and ham, 2/3 rice wafers. Then yogurt with a bit of oatmeal, raisins, Italian nuts, lasagna. So far, this meal has worked best.

You start twice?

It is a big challenge for our bodies, both mental, as well as physical. If before the first performance I am still able to with lightness to look after food, it is very tempting in this break, to eat something high-calorie. This is due to that I ate a good few hours ago, and also because of the effort at the first performance.
In this case, before the first performance, I try to eat fats, carbohydrates, and before the other mainly carbohydrates. It is hard for me to talk about the amount of everything because it is an individual matter. I like still cold citruses because they refresh well.

Health & Beauty Healthcare

Sugar- root of all evil?

Sugar, like salt, is sometimes called white death. It may seem like a lot of exaggeration. Are you sure? Is it sugar that is responsible for the pandemic of obesity in the world? How to reduce its consumption and whether we can control it consciously?
Is sugar the same evil?
Everything seems to indicate that nowadays sugar can be identified with something bad. In the times of our ancestors, the irresistible urge to eat fruit rich in sugars made it possible to survive. Today, the sweet taste attraction is our curse and causes health problems. The pleasure felt while eating something sweet is one of the most intense and satisfying feelings for a person.
Quest Bar
The term sugar is usually understood as white crystals in a sugar bowl, which is sucrose, i.e. a compound formed as a result of the combination of glucose and fructose. However, it should be noted that the sweet taste of the products is not only sucrose.

The food is also sweetened with glucose, fructose in the form of high fructose corn syrup (HCFS). It is formed in the process of hydrolysis (interruption of bonds) of corn starch. It is much more efficient in production than traditional white sugar, which decided about its widespread use by food producers. In recent years, it is fructose that has become infamous, and the unquestionable reputation is due, among others, to the lipotoxic theory. It is the increased consumption of fructose in recent years that is associated with an increase in the number of overweight and obese people in Western societies.

Some scientific facts about sugar
According to lipotoxic theory, excessive consumption of fructose may be the cause of inflammation. Fructose, unlike glucose, can not be consumed by any cell of our body, it is metabolized only in the liver. There, it also produces acetyl-coenzyme A, which is later used for the production of free fatty acids. These are then deposited in the liver cells and, as a consequence, become the cause of steatohepatitis.
Zero Bar
In one of the population studies conducted in a group of 545 men, it was shown that the higher the intake of sweetened beverages, the lower the level of testosterone. This effect may be the result of overweight, which more often affects the gourmets of sweetened beverages. This study showed that men with a BMI of over 25 showed lower testosterone levels.

Excessive intake of HFCS can also indirectly contribute to excessive body weight through increased appetite. In the study group, healthy people were recommended to consume 200% of calories about their needs for one day, including 75% with products rich in HFCS. In comparison with people using a norm caloric diet, they had higher levels of triglycerides, insulin, and ghrelin.
Golden Sweetz

However, what distinguished a high-calorie diet rich in HFCS from the poor in this relationship, was to increase the appetite the next day after the application of a diet rich in sweet syrup. This may indicate a reduction in the effectiveness of the mechanisms regulating the intake of foods that are naturally triggered after consuming excess calories. Applying a diet rich in fructose in the long term may also reduce the rate of basic metabolism, as indicated by several studies.

Does the high-sugar diet also hurt the brain? This is a far-reaching conclusion and is not explicitly confirmed, however, in people with elevated levels of amyloid (an abnormal protein accumulating in nerve cells in the course of Alzheimer’s disease) in the brain there was a higher intake of products with a high glycemic index and a general higher sugar consumption compared to people who did not have this type of pathology.

High risk of cardiovascular disease, including hypertension, is associated with the consumption of a diet rich in sodium. However, it has been observed that sugar may be an additional factor that may contribute to the induction of this type of disorder. People with elevated cholesterol, hypertension or atherosclerosis, if they do not have diabetes at the same time, most often suffer from glucose intolerance and insulin resistance (which may be caused by excess fructose in the diet). Too high insulin concentration stimulates the secretion of aldosterone – a hormone responsible for reducing the excretion of sodium and the increase in blood pressure. Therefore, the most unfavorable for the heart is a diet rich in sodium and sugar – the quintessence of the western model of nutrition.

In the last summary of research on this subject, it was shown that a diet rich in sugar within a few months can lead to a significant increase in blood pressure. Some authors even recommend that in the prevention of vascular disease more focus on reducing sugars than salt, as it has been so far. Unfortunately, to reduce sugar in the diet, it is not enough to give up sweets. Keep vigilant as it is hidden in many products in many forms.

Where is sugar hiding?
Juices, flavored waters, breakfast cereals, fit products, dairy products, products recommended for children, pasta sauces – contrary to appearances, sugar is also found in these products. It is, therefore, necessary to read the labels. The case is made easier by the nutritional tables on the packaging, where the amount of sugars per 100 g of product (including sugars) is determined. So we can calculate how much sugar we will find in a given portion. The term “carbohydrates” – including sugars – refers to the overall value of the sugar present in the product either naturally, e.g. from fruit, or added by the producer. When reading the composition on the product, pay attention to the order in which the individual components appear. The higher the position, the higher it’s content.

Sugar is hidden under different names. It is therefore worth remembering
– HFCS, meaning high fructose syrup,
– glucose syrup,
– dextrin,
– maltodextrin,
– fructose,
– glucose,
– sucrose,
– lactose,
– maltose,
– molasses,
– dextrose,
– caramel i.e. burned white sugar.

As you probably have noticed, it is much easier for some people to get rid of the sugar. Why is this happening and is it possible to control the natural desire to consume sweet products?
Golden Sweetz
Is sugar consumption a matter of choice?
How much high intake of sweets is a matter of weak strong will? It is not known until the end. However, some indications testify to genetically conditioned taste preferences. One such factor may be the hormone FGF21 produced in the liver. Probably the variations of the gene encoding this factor are associated with a greater intake of sugar by their carriers. The higher the level of FGF21, the lower the willingness for sweets (this level increases after consumption of sugar). In people who are not amateurs of sweet treats, a higher concentration of FGF21 is observed on an empty stomach. Mice that blocked this gene increased the intake of sweet foods.

Although we can naturally be more inclined to sweeten our life, it does not absolve us from being responsible for our health. It is worth making every effort to make your daily diet less sweet. As they say – suddenly, it’s the devil. Research has already proven that drastic changes do not bring long-term effects. Therefore, we encourage you to implement the small steps method.



For some time there has been a fashion for healthy eating. We pay more attention to what we eat, how our food affects our bodies, which products harm us, and which, on the contrary, help us maintain health, shape, and well-being. The superfoods belong to the group of the second, beneficial products for us. Shelves in health food stores are even bent from more and more exotic specimens – goi berries, acai, spirulina, chia seeds, noni juice, macadamia nuts. There is no doubt that it is worth reaching for each of them because of the valuable composition and very good health effects. In the hunt for nutritional novelties, however, we forgot about our Polish, native products, which due to their health properties they are by no means inferior to their exotic colleagues and are more affordable, also for our portfolio.

What superfoods are

There are several definitions of superfoods, but most of them boil down to the fact that it is a food rich in ingredients that are considered particularly beneficial to human health. Such products should provide significant amounts of vitamins, minerals, enzymes, antioxidants, flavonoids, amino acids or unsaturated fatty acids. Often, we do not realize that the products we meet daily definitely deserve the name of such nutritional heroes.

Superfoods at your fingertips

1) Silage – the main advantage of pickled vegetables is the presence of lactic acid bacteria (LAB), thanks to which fermentation is possible. Numerous studies have confirmed the beneficial effects of LAB in the prevention and treatment of rotavirus infections, as well as disorders of the digestive system. These bacteria, inhabiting the human digestive tract, inhibit the proliferation of pathogenic bacteria and neutralize the toxins they produce. Also, silage is the source of several vitamins C, A, E, K and group B, as well as minerals such as potassium, magnesium, calcium, and phosphorus. They are also low in calories and provide a lot of fiber.
Fermented Black Garlic 400mg
Of course, it is best to pick up the vegetables yourself, then we are sure that they do not contain any additional harmful substances. If you decide to buy silage, make sure that they are pickled naturally and not only acidified with vinegar.

2) Kale – this vegetable is forgotten, it was well known to our grandmothers, and now he returns to favor. He is one of the oldest representatives of the Brassicaceae family, he was cultivated in antiquity. Particularly noteworthy is the amount of calcium contained in kale – 150 mg per 100 g and vitamin C – 120 mg per 100 g. It is also an excellent source of carotenoids – β-carotene, lutein, and zeaxanthin, as well as vitamin K and iron. Like other cruciferous vegetables, it contains sulforaphane – a compound from the isothiocyanate group, which has proven chemopreventive activity. Interestingly, we can enjoy fresh kale all year round, also in winter. It is best to collect it after frost when it becomes more noble and delicate in taste.
Maca 500mg
3) Blackcurrant – we all know it well. Few of us, however, realize how great wealth carries this inconspicuous fruit. Thanks to the polyphenol content, black currant has high antioxidant properties. These compounds inhibit the formation of free radicals, reduce the risk of cancer and cardiovascular disease.

Research shows that compounds contained in blackcurrant can contribute to the increase of human performance and cognitive functions. What’s more, the juice of this fruit can play an important role in preventing the development of disorders associated with aging processes, including dementia.

4) Parsley leaf – is a wealth of vitamins, minerals, antioxidants, and fiber. It also contains essential oils for health, such as apiol, myristicin, terpenes, and eugenol. The last one is used in dentistry as a local anesthetic. It has antiseptic effects, there are studies on its effect on lowering blood sugar levels. Interestingly, 100 g of parsley contains 133 mg of vitamin C, which is 220% of its daily requirement.

5) Linseed – flax seeds have been grown for 6000 years! These small brown or golden seeds are the richest vegetable source of omega-3 acids. They are also a great source of amino acids, B vitamins, and fiber. However, one of the most valuable compounds contained in it are lignans belonging to flavonoids. In addition to having a strong antioxidant effect, they influence the regulation of hormone management. Because they belong to the group of phytoestrogens, the structure resembles human estrogens. Thanks to this they can supplement these hormones, but also to inhibit their excessive activity. That is why they are particularly recommended to women during menopause.


All products described above are inexpensive, easily available, well-known to us, and most importantly, rich in substances for our health. This is only a small handful of food representatives

with unusual properties that have been known in Poland for a long time. Of course, it is worth trying and enjoys the ever-newer curiosities. Let’s not forget, however, about the riches of nature that we have at our fingertips.
Beef Liver

Digestive System Healthcare Strengthen immunity

Healthy during all seasons? Probiotics!

Food products should provide consumers with adequate nutritional value, ensure high quality and, above all, safety. The development of microflora in food products can affect the human body in two ways, support it or harm it. Bacteria harmful to humans can cause food poisoning, cause diarrhea, vomiting, abdominal pain and transferring. The probiotic bacteria have a positive effect on the body. Currently, probiotic microorganisms arouse more and more interest in modern medicine due to the wider spectrum of applications. They also found a place in sports environments.

What are probiotics?

Jarro-Dophilus Women, Vaginal ProbioticProbiotics are live bacterial cultures that, given a specific amount (WHO, FAO), have a positive effect on the health of the host, in particular, the microbiological balance. They demonstrate the ability to colonize the digestive tract, improve its functioning. They inhibit the growth of bacteria, antigens, toxins, thereby reducing potentially harmful effects on the body. They affect the innate and acquired immune system, additionally improve the functioning of the intestinal barrier by the local immune response. The mucous membrane lining the digestive tract is the first line of defense against pathogen invasion. The key element of the immune response is the ability to differentiate between pathogenic bacteria (bad bacteria) and non-pathogenic bacteria (good).

Where can we find probiotics?
Probiotic bacteria are found in fermented dairy products, sourdough products, vegetable silages, sauerkraut, and pickled cucumbers. They give the products a specific aciLactibiane Tolerancedic smell andLactibiane Tolerance taste, they protect them against the development of harmful microorganisms. They are also available in the form of pharmaceutical preparations in the form of capsules or sachets. The two main commercial species are Lactobacillus acidophilus and Bifidobacterium bifidum. The shelf life of most probiotic preparations is 3-6 weeks when stored at low temperatures. Storage of dried (lyophilized) supplements may be up to 12 months, however, the level of bacteria during storage may be reduced.

How do probiotics support the immune system?

Yum-Yum DophilusProbiotic supplements for physically active people can help the immune system, affect the maintenance of health and improve immunity. Support for probiotic supplements should be considered in people who suffer from recurrent or persistent colds of the upper respiratory tract, frequent pains of the throat (URTI). URTI includes colds, tracheitis, laryngitis, as well as symptoms such as fever, cough, sore throat and headaches. The use of probiotics, in this case, has a beneficial effect on shortening the disease period, and thus on limiting days without training or work (King et al., 2014).

In a large study involving 465 active adults, it was shown that taking a probiotic supplement for five months reduced the risk of URTI. The study included a supplement containing the Bifidobacterium animalis subsp. Strain. lactis Bl-04 (West et al., 2014). The latest review published in 2015 indicated that probiotics concerning placebo reduced the incidence of URTI by 47%, and the average duration of the disease was shorter by 2 days (Hao et al., 2015).

If we decide on a supplement supporting the immune system, it is worth reaching for the species Lactobacillus or Bifidobacterium. They have been associated with the activity of the immune response, including increased NK cell activity, neutrophil cell, monocytic capacity, cytokine production, and increasing the amount of antibodies.

Effect of probiotics on the digestive system

ProbioBalance Sport & Fitness BalanceOther potential benefits include the effect of probiotics on the reduction of gastrointestinal symptoms. Food disorders (GI) during the activity affect 30-50% of athletes. Applies to athletes practicing long-distance training, including cycling, triathlon, marathon. The main symptoms of GI are loss of appetite, heartburn, nausea, vomiting, reflux, abdominal cramps, overflows, bouncing, stinging acute pain, bloating. They can affect the result and contribute to the early end of the performance. The reasons for the occurrence of GI are not fully explained.

It is suggested that the redistribution of blood flow, or blood flip from viscera to active tissues (muscles), takes place during exercise high intensity. This results in increased permeability of the mucous membrane and contributes to the formation of GI. Supplementation with probiotics in combination with nutritional strategies supports active people with gastrointestinal discomfort during activity.

Practical advice on the use of probiotic supplements

Active & Sport– Most of the studies carried out suggest the effectiveness of supplementation with probiotic in an amount of 10¹º. Some preparations available on the market in 2015 contain larger amounts of probiotic bacteria, 25-50 billion bacteria in a dose. Research conducted by the Australian Institute of Sport has shown that most athletes safely tolerate a dose of 35-50 billion bacteria of commercial products. Lower doses can benefit individuals.

– When selecting a probiotic, reach for a specific one containing Lactobacillus and / or Bifidobacteria. Probiotics should be taken with food, the morning is the perfect time of day. Take a dose of probiotic for breakfast or just before a meal.

– Pay attention to the expiry date of the supplement and the place of its storage.

– The positive effect of supplementation is observed after consuming probiotics for several weeks. In the first weeks of supplementation, a gradual change in the intestinal microflora may cause some people to have gastrointestinal symptoms. Delicate flatulence, overflow, discomfort may occur.

Healthcare Strengthen immunity

How to avoid lack of immunity during intensive trainings

Physical activity has a significant impact on the functioning of the immune system. Prolonged, high-intensity workouts can adversely affect the immune system. They help to reduce the number of white blood cells (leukocytes) and lead to the so-called immunosuppression induced by physical exercise. During it, the immune system is compromised, it opens the immunological window for microorganisms. Such a change can take up to 72 hours. Also, there are inadequate post-workout regeneration, poor diet, an insufficient amount of vitamins and minerals, increased oxidative stress, fatigue, insufficient sleep. All this can affect the frequent breaks in physical training caused by a cold. If you often catch an infection or are in a preparatory period, you should pay special attention to several elements.

 Carbohydrates during physical activity

All PancreasCarbohydrates consumed during physical activity can affect the reduction of metabolic stress, contribute to the maintenance of blood glucose. The use of a carbohydrate-rich diet and their introduction during prolonged training (30-60 g / h), reduces the level of circulating stress hormones (including adrenaline and cortisol), anti-inflammatory cytokines (eg interleukin 6 and 10) and delays the appearance of fatigue.
Hydratation of the body

Taking fluids during the activity prevents dehydration of the body (disrupting the fluid balance contributes to an increase in the concentration of stress hormones). Also, it influences the secretion of saliva, which in its composition contains antimicrobial proteins, including immunoglobulin A (IgA), lysozyme, amylase, lactoferrin, and defensin. Salivation during exercise is reduced. In combination with dehydration, there is reduced secretion of antimicrobial proteins. Regular intake of liquids in the amount of 100-250 ml every 20 minutes prevents the development of the presented situation.


ProbioBalance Woman Balance 20 mld.Probiotics are live bacterial cultures that, given in an appropriate amount, have a beneficial effect on the health of the host. The clinical benefits of probiotics result from the change in the intestinal microflora and increase the integrity of the gastrointestinal mucosa. Also, they affect the modification of the secretion of macrophages and lymphocytes and the increased expression of antimicrobial peptides. Support for probiotic supplements should be considered in people who have recurrent or persistent colds of the upper respiratory tract (URTI). URI includes colds, tracheitis, laryngitis, as well as symptoms such as fever, cough, sore throat and headaches.

Probiotics can be found in food products such as buttermilk, kefir, fermented vegetables – pickled cucumbers, cabbage, and in the form of tablets or soluble sachets. Most studies suggest the effectiveness of probiotic supplementation in the amount of 10¹º, i.e. about 10 billion. Some preparations available on the market in 2015 contain 25-50 billion bacteria per dose. Research and clinical experience by the Australian Institute of Sport have shown that most athletes safely tolerate a dose in 35-50 billion bacteria of commercial products. Lower doses can benefit individuals. Probiotics for active people should contain bacteria of the genus Lactobacillus or/and Bifidobacterium.

Vitamin D

The discovery of the VDR receptor for vitamin D in most human extracellular cells has signaled its effect on other systems, including the immune system. He participates in many immunological processes, including in the activation and proliferation of lymphocytes, the production of antibodies, as well as the regulation of the immune response. It is available in some foods such as eggs, milk, cheese. We can get it in the form of dietary supplements and completely for free through skin synthesis. In Poland, due to geographical locations, supplementation with vitamin D is required from September to the end of April for children and adolescents (1-18 years) in the amount of 600-1000 (IU) per day, for adults 800-2000 IU per day, for athletes 1000 -2000 IU per day. The permissible upper dose of vitamin D for an adult with normal body weight is 4000 IU per day.

Omega-3 acids

Vitamin D3Fatty acids affect the modulation of the immune system in several ways. Some of them produce pro-inflammatory cytokines, e.g. fatty acids from the omega-6 family, contribute to the development of inflammation. Antagonistic anti-inflammatory action (reducing the number of cytokines) shows omega-3 acids. They should pay for your special attention. Physical effort increases the formation of inflammatory mediators, which is why acid supplementation is not only recommended during the period of increased infection. The recommended dose is DHA + EPA omega-3 – 650 mg, including DHA 350 mg.

Apart from supplementation with omega-3 acids, it is very important to maintain an appropriate ratio of omega-6 to omega-3 in the diet – it should be 31 (in the standard Polish diet it is 201). To keep the right proportion, enter sea fish and vegetable oils (rapeseed, linseed oil, olive oil) into your diet, and limit the consumption of processed foods, sweets, grape seed oil.


Glutamine 1400 Mega CapsGlutamine is an amino acid whose reception is worth considering among athletes in the infectious period (fall and spring). It is an energy substrate for lymphocytes, erythrocytes and bone marrow cells. Also, it is worth mentioning that consumed after training can reduce the feeling of discomfort (especially important for people who have a problem with eating a meal right after training). Nevertheless, despite its advantages, 100% of the effectiveness of glutamine has not been demonstrated to support the immune system after exercise. Only a few researchers emphasize its positive impact on URTI. Suggested doses are 0.1 g / kg BW or 5-10 g.


Eating disorders during activity

Eating disorders (GI) during activity are related to 30-50% of athletes. They most often appear in athletes training endurance sports runners, marathon runners and triathletes. They can affect the score and contribute to the early end of the performance.

Causes of development of food disorders during activity

Saccharomyces BoulardiiThe causes of gastrointestinal disorders are not fully explained. It is suggested that passing blood from the viscera to active tissues (muscles) during the workout results in increased mucosal permeability and contributes to the development of nausea, vomiting, abdominal pain and diarrhea. Improperly selected meals before activity and during training or start-up may additionally cause problems. The results of a study conducted in the early 1990s on Half Ironman racers showed the relationship between nutrition practice and the emergence of GI during take-off. Attention was paid to food ingredients such as fiber, fat, protein, carbohydrate-containing drinks with high osmolarity (> 500 mOsm / l). The main symptoms of GI are loss of appetite, heartburn, nausea, vomiting, reflux, abdominal cramps, overflowing, bouncing, stinging, acute pain, bloating.

Meals before training

People who are prone to discomfort from the digestive tract prior to training should limit the Capsaicin & Gingerintake of fiber-rich foods, choosing those with medium or low fiber. Most fruits and vegetables are rich in fiber – to reduce its amount, eat vegetables prepared in broth or steamed. As an addition to meals, you should choose those with a reduced amount of fiber, such as tomatoes (without the skin), olives, courgettes, grapes, grapefruit, beets.

If there are still problems during the training from the gastrointestinal tract (colic, abdominal pain, pouring), dairy products containing lactose, curd, milk, yoghurt should be excluded. It’s worth replacing them with rice and almond milk, or take it at a different time of the day (breakfast, lunch, dinner). In addition, you should limit heavy products such as nuts, cucumber, peppers, and tomatoes with skin. Prepare food in a delicate way strangling with a small amount of fat, gently grilling or steaming. A pre-workout meal should appear 2-3 hours before the activity. If the workout is longer, it is worth planning an extra snack for 1 hour or 45 minutes before training.

FODMAPs diet
Bacillus Coagulans
Allows you to identify products that cause discomfort. Recommendations from Monash University suggest elimination of products rich in FODMAPs for 6-8 weeks, and then after a period of eight weeks, the gradual introduction of products rich in FODMAPS under the eye of a nutritionist at intervals. The gradual introduction is aimed at identifying products that cause discomfort. For accurate identification of food products causing discomfort, it is recommended to introduce a nutritional diary. The rules of driving are based on the recording of each meal consumed during the day (composition, quantity) and any symptoms (appearing after eating a given meal). Symptoms should be assessed on a scale of 1-10, where 1 is a great discomfort, and 10 a very good condition without symptoms.

Hydration of the body

Dehydration may exacerbate symptoms. Ensure proper hydration during the day on the route. During training, practice the hydration scheme. The European Food Safety Authority recommends a daily requirement for liquids, the sum of water content from drinks and food products in the amount of approx. 2 liters for women and approx. 2.5 liters for men. (* with moderate physical activity and good environmental conditions). Calculated per kilogram body weight is 30 ml – 45 ml / kg body weight, e.g. 70 kg * 30 ml = 2100 ml. In addition, the fluid losses caused during the activity should be compensated. Liquids should be leveled in an amount of 100% to 150% of lost fluids – eg for 1 kg body weight from 1.25 to 1.5 liter fluids. The loss supplementation should be spread over time.
Jarro-Dophilus Senior
Additional substances

Acetylsalicylic acid and NSAIDs increase the intestinal permeability and can increase the incidence of gastrointestinal complaints. Limiting the intake of aspirin and non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen may improve the functioning of the digestive tract.

Supplementation with probiotics in combination with nutritional strategies supports active people with gastrointestinal discomfort during activity. Most of the studies carried out suggest the effectiveness of supplementation with probiotic in the amount of 10¹º. The two main commercial species are Lactobacillus acidophilus and Bifidobacterium bifidum. In patients with GI, it is worth considering the introduction of a probiotic containing the L. plantarum 299v strain. The positive effect of supplementation is observed after taking probiotics for several weeks. In the first weeks of supplementation, a gradual change in the intestinal microflora can trigger
Epic Pro
Some people have gastrointestinal symptoms. Delicate bloating, overflow may occur, but discomfort is temporary.

Children Digestive System Health & Beauty Healthcare Men Senior Skin Strengthen immunity Uncategorized Woman

What exactly is herbal medicine?

Man, living in nature, has always benefited from its benefits. Primitive people, who were mainly struggling to collect, not only satisfied their hunger but also learned the world of plants in terms of their properties. It is well known that the development of medicine is based on the trial and error method. The man observed animals and their behavior towards plants and tested their actions on their skin, gained knowledge about their pro-health and poisonous properties. As we accumulated our experiences, our knowledge about the properties of flora was born. This knowledge has served people for centuries and has not lost its relevance until today, it is still used in medicine.

History of herbal medicine
The oldest information on medicinal applications of herbs dates back to ancient Egypt, where the first crops of medicinal plants were created, including flax, Ricinus. From India comes knowledge about the use of ginger, cinnamon or ginseng. In turn, the Greeks have discovered narcotic properties including bielunia, henbane or poppy, while in Rome the famous Galen systematized knowledge about medicines and herbs. Arabs, who dealt with not only the cultivation and distribution of medicinal plants but also their processing and obtaining medicines based on them by distillation, evaporation, and filtration of essential oils, contributed to the development of herbal medicine. It is impossible not to mention the role of the Church in the development of herbal medicine. It was at the monasteries that the gardens where the plants and herbs were grown were later supplied to the local population, for example in the form of dried tea or medicinal tinctures. A perfect example is the Order of Bonifratri, which still cultivates this tradition.

Herbal medicine today (herbs and synthetic medicines)
Herbalism, otherwise called phototherapy, is one of the branches of alternative medicine. This is a field of knowledge dealing with the use of plant preparations in the fight against many disease entities. Phytotherapy is a collection of knowledge about the healing properties of active substances contained in plants, their impact on living organisms and interactions between synthetic drugs and plant products.

Pau D'Arco Extract

The beginnings of the nineteenth century are characterized by the rapid development of analytical chemistry, which brought to medicine indisputably necessary products, which are synthetic drugs. Unfortunately, the growth of their popularity has largely contributed to the inhibition of the further development of herbal medicine. Synthetic drugs undoubtedly worked faster, more efficiently and despite many side effects were considered better than plant medicines.

Today we can observe an attempt to return to nature in many areas of life, including in medicine. According to the World Health Organization (WHO), currently, around 80% of the world’s population uses medicinal herbal products as part of healthcare. Herbal medicine is popular not only in less industrialized countries but also in more developed countries, not only economically but also scientifically. Consumers who choose plant preparations are motivated by motives such as the desire to stay healthy or improve their health, cure the disease, alleviate the unwanted symptoms of conventional medicine and the high price of synthetic medicines.

Thanks to the dynamic development of phytochemistry and pharmacology, the healing effects of many plants have been confirmed. What’s more, many new, unknown applications of plants have been discovered that are widely available, eg ginger rhizome used as a spice and digestive drug in recent years has found a new destination as an anti-emetic, anti-inflammatory, a hypoglycemic and cholesterol-lowering drug.

The use of herbs in the treatment of diseases of the digestive system
In Poland, nearly 230 species of plants are considered to be medicinal. The criterion that determines that they are considered as such is the presence of active substances that undoubtedly have an impact on human physiology. These include
– sluice and rubber,
– glycosides,
– alkaloids,
– tannins,
– essential oils,
– flavonoids,
– bitterness,
– phenols,
– coumarin,
– organic acids,
– saponin.

Also, herbs provide many vitamins and microelements such as potassium, zinc, sulfur, iron, calcium, magnesium, copper, silicon and many more.
Although herbs are used to treat diseases of many human organs or systems, this article will focus on their impact on the digestive tract. Although there are hundreds of medicinal herbs with medicinal properties, we will briefly discuss a few selected – generally available and commonly known plants. It is worth noting that most of them are used not only in medical practice but also in the kitchen as spices every day.

Common basil
Its composition contains essential oils – eugenol and 1.8 cineol, thanks to which basil has an activity that inhibits intestinal contractions.

Common savory
It is used not only in the kitchen but also in the treatment or alleviation of indigestion, cramps, nausea or other gastrointestinal complaints. It exhibits anti-diarrheal action.

Cinnamon, lavender, lemon balm
Recommended for severe indigestion, cramps and bloating – thanks to the ability to suppress gastrointestinal motility. Also, lemon balm and lavender have quite a strong sedative effect.


Pure Oregano Oil

Common yarrow
A well-known and appreciated plant in the treatment of digestive system diseases. Thanks to the spasmolytic action of the essential oil against the smooth muscle of the digestive tract, yarrow herb is often included in many herbal mixtures and preparations traditionally used in alleviating digestive disorders.

Cardamom and black cumin
These herbs are mainly antispasmodic.

St. John’s wort
Thanks to the content of many active ingredients (eg tannins, choline, flavonoids, pectins, phytosterols) St. John’s wort has been used, among others in inflammation and systolic biliary tract, initial symptoms of cholelithiasis, weakness of liver function, treatment of inflammation and digestive tract disorders.

Gold Standard Curcuminoids

Caraway fruit contains, among other essential oils, organic acids, waxes, tannins, resins. The herb affects the smooth muscles of the intestines and bile ducts regulating the inflow of bile and pancreatic juice into the duodenum. It also increases the secretion of gastric juice, improves digestion. Cumin is also known for its carminative properties.

It increases the secretion of gastric juices, removes contractions of smooth muscle and gastrointestinal tract, improves intestinal peristalsis and inhibits excessive bacterial growth in them, effectively eliminates the feeling of satiety, which significantly improves appetite, also has a calming and strengthening effect.

It is mainly known for its digestive, carminative and diastolic properties.

Herbal Energy

Peppermint was well known in antiquity. It was grown widely in Greece and Arab countries. A plant-rich in essential oils, including menthol. Also, it contains flavonoids, bitterness, tannins, organic acids, pectins, provitamins A and C and mineral salts (including potassium, calcium, magnesium, phosphorus, iron, manganese, copper and molybdenum). The herb stimulates secretory functions of the stomach and liver, and increases the amount of gastric juice and bile, facilitates digestion and assimilation of food. It soothes the unpleasant feeling of bouncing over a hearty meal.

Stinging nettle
It contains formic acid, mineral salts, carotenes, vitamins C and K and very much chlorophyll. Nettle accelerates the digestion of hard to digest foods, works cholagogue and reduces the level of sugar in the blood. It is widely used in blood cleansing, including from cholesterol.

Plantain psyllid
It has a laxative effect. Used to treat constipation. The seeds soften the consistency of the intestinal mass and increase its volume. It intensifies pressure on the intestinal walls, which improves their peristalsis and facilitates and speeds up defecation.

In herbal medicine, not only plant inflorescences, but also its roots and leaves are used. The nuns are rich in bitterness, phytosterols, polysaccharides, resins, organic acids, tannins, provitamin A, vitamin C, vitamin E, and mineral salts. Nuns are characterized by a health effect on the digestive system, primarily the liver, bile, and duodenum. It has a strong sialagogic and choleretic action. Reduces fat intake, promotes cholesterol reduction and reduces constipation and bloating.

Common chamomile
The plant contains a lot of sulfur, potassium salts, calcium, sugars, wax, polyvalent iron, strong essential oils. Chamomile was already used in the stomach and intestines in antiquity. It regulates the work of all organs of the digestive system. It has a diastolic effect, thanks to which it is used to combat flatulence, excessive gas donation, and general dyspepsia, gastrointestinal catarrh, urinary tract infections.

White mulberry
A plant is well known to people on a reducing diet. The compounds contained in it reduce the absorption of carbohydrates, thus reducing the deposition of fat. Also, white mulberry promotes the lowering of cholesterol in the blood and is an anti-inflammatory agent. A clear effect of using white mulberry is reduced appetite, especially for sweets.

Chaste Berry Vitex Extract 300 mg

Ordinary flax
The main task of flax is to protect the gastrointestinal tract from the harmful effects of harmful substances. It is effective in the treatment of constipation. Flax seeds swell in the intestine, irritate its walls and cause mild laxative reactions. Numerous studies have shown that flax helps in the treatment of stomach ulcers, duodenum, and intestinal ailments. It also helps to lower cholesterol.

Adverse reactions and interactions
Unfortunately, we can not uncritically approach the topic of herbal medicine. The use of plants in medicine brings with it a lot of positives, but we can not forget about the negative sides. Not all disease states can be treated with herbs. Just like synthetic medicines, herbs have their bad and good sides, which is why you need to keep common sense and keep in mind that they can cause mild side effects such as headaches, allergic reactions, but also show toxic effects, often leading to organ damage and death.
Herbal treatments should be carried out under medical supervision, as the active substances contained in plants may have antagonistic or synergistic effects with synthetic drugs.

A perfect example is St. John’s wort and its interaction with anticoagulants. Ingredients from St. John’s Wort increase the activity of liver enzymes that purify the body of medicines. Higher enzyme activity translates into lower concentrations of anticoagulants, which results in a reduced effect of drugs. Also, do not forget about the poisoning properties of some herbs. Even in ancient Greece, plants were known whose extracts were used as poisons. A well-known example of their use was the death sentence issued on Socrates, forced to drink poisonous hemlock, which deprived the famous philosopher of life.

Due to the dangerous properties of some plants, their use requires not only professional knowledge but also caution and experience. There are many contraindications to the use of herbs. It should be remembered that between the therapeutic dose and the toxic dose is often a thin line.


It is worth remembering the famous words of the German physician Paracelsus, who stated that everything is poison and nothing is poison. Only the dose makes the substance is not a poison.