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Healthcare

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.
Eve
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.
Multi-Vitamin
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.

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Healthcare

Nutrition of the brain – what to eat to improve brain plasticity?

Adequate nutrition of the brain is enormous for its functioning, therefore, along with the diet it needs to provide good quality nutrients, otherwise the brain will stop working properly, just like with a car – bad fuel can damage the engine and affect its operation badly. what to eat to improve the plasticity of the brain and help its work.

The brain is like a jelly about two clenched fists, it’s a very plastic organ If you cut one part of the tissue surgically, the brain grows so that some time later the whole space is filled with delicate brain tissue. Water is 80% of the mass (almost like in food jelly.) After evaporation of water, about 80% of fat and 20% of proteins in the dry matter, which can be surprising, a lot of fat in the brain is cholesterol (yes, cholesterol it is fat) and saturated fatty acids (SFA) – monounsaturated (MFA) and polyunsaturated (PUFA) All fats can be synthesized by the body itself, but it is not able to produce the appropriate amount of essential fatty acids – for this reason they have been named NECESSARY unsaturated fatty acids.

Does the brain grow at any age?

In the human body, catabolic (disintegration) and anabolic (construction) reactions occur all the time. At different times, there are only one, the second time, what are these reactions? You can explain their reaction in the following way: When anabolic reactions occur, the team enters builds with barrows and buckets Then the body rebuilds itself The majority of anabolic reactions prevail in young people, with catabolic reactions taking place the next day – then the team with the crowbars responsible for the demolition and garbage collection enters.

These processes also take place in the brain, which is why it is very important that after the age of 30, the construction team has the best equipment available on the market, and the buckets are filled with top-shelf components, just like in road construction. If the diet will be based on a white flour, nothing good will come of it.And what can you put in a construction team for pails? The key in this case are the two basic components – proteins and fats.

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Here you can read: Healthy mitochondria? Healthy brain!

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Why do pregnant women have a desire for herring?

The fact that the developing nervous system, including the brain, needs special elements to build, is convinced by pregnant women.The proverbial desire for a herring illustrates this greatly.Herring is a rich source of unsaturated fatty acids from the omega-3 family and protein.These components, like lego blocks, build – a molecule by molecule – complicated elements of the nervous system.Herrings eaten raw (in oil or vinegar) are particularly valuable because the structure of their valuable fatty acids remains unchanged.However, during frying or baking a large part of unsaturated fatty acids break down, losing their valuable properties.The key to success, or to proper nutrition and functioning of the brain – are EFAs.Provided in the right amount and form, they fill the spaces of the myelin sheath and thus support the transmission of information between

A proper diet improves brain function

By properly composing the daily menu, you can significantly affect cognitive functions. Growth is noticeable when you include products such as

  • olive oil
  • rapeseed oil
  • nuts
  • seeds
  • an avocado

These are rich sources of monounsaturated fatty acids (MFA) .The increase in their concentration in the blood translates into an increase in intelligence, which has been shown scientifically. As the latest research shows, the relationship between the content of MFA and the possibilities of concentration (for which the frontal cerebral cortex corresponds) Researchers found that increasing the content of these components in the diet of older people positively influenced the results of tests performed by seniors on intelligence.The higher concentration of MFA in the frontal cortex of the cerebral cortex visibly raises the intellectual ability of the subjects.

Such knowledge is extremely important. Thanks to the knowledge of the dependence of particular components on brain function in the future it will be possible to develop an appropriate nutrition model that will personally improve the natural functioning of the brain.

Brain Fuel v2

How to prevent brain cells mortality?

In addition to regular effects on the development of brain cells, it is important to prevent their mortality.The brain is largely made up of unsaturated fats, which makes it extremely susceptible to free radicals, i.e. oxidation.The structure of unsaturated fatty acids is unstable. The oxidation affects, for example, linseed oil, which is rich in EFA, and therefore it should be stored in a dark and cool place, preferably in a glass bottle.

Proper MFA supply supports the creation of new connections in a complicated network of nerve cells, which is particularly important in the case of older people exposed to the development of neurodegenerative diseases, as well as any person exposed to intense mental effort or chronic stress.

There are well-known mechanisms to counter oxidation reactions, and two enzymes can be mentioned here

superoxide dismutase and catalase, which are naturally produced by the body.However, it is usually not enough.Therefore, you should support yourself with antioxidants available in food. Such ingredients include vitamin A, C and E and carotenes.Carotenes can be found primarily in vegetables ranging from orange to purple and green.It is also worth providing various types of polyphenolic compounds available in edible parts of plants.At present, more than 4,000 such compounds are known.In addition to a well-balanced diet, the method of stopping the action of free radicals is a periodic fast, or conscious abstention from eating.

How can you stop the action of free radicals? Take care of a calm, deep and uninterrupted sleep .It is recommended to sleep 7-8 hours a day and it is worth to keep in mind. During sleep in the body there are complicated reactions that affect the better functionality of the brain Sleep can not be replaced by any medicine or supplement, whereas sleep deficiency is a mechanism that releases significant amounts of free radicals.

Moderate and regular physical activity is also important, it affects the sealing of the barrier against free radicals.

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You can read also: 6 reasons why are you feeling brain fog