high need for this nutrient, is much narrower than for proteins. In fact, it's best if you can replace the loss of carbs in your body within 20 minutes of finishing your workout.

The need for immediate glycogen replenishment explains why many bodybuilders use post-workout carbohydrate supplements along with protein supplements. This is especially useful when you combine a workout with a session of cardiovascular training. If you are starting out on a treadmill, stepper, or cycling shortly after a regular workout and your body has not had time to replenish its carbohydrate stores, then you will find a breakdown and you can be sure that your body is converting more amino acids into energy than it needs under normal circumstances.

FOOD FATS

Fats contain the highest amount of energy per unit volume compared to other macronutrients. Fats are made up of the same atoms as carbohydrates - hydrogen, oxygen and carbon, but connected differently (by the way, oils are also fats that remain liquid at room temperature). Fats, which can be found in both plant and animal foods, are insoluble in water. They fall into three categories: simple fats (triglycerides), compound fats (phospholipids, glucolipids, lipoproteins), and derived or secondary fats (cholesterol).

In the human body, fats perform three main functions: (1) they are the main source for creating energy reserves in the form of body fat; (2) they cushion and protect the major organs of the body; (3) they act as insulators, keeping the body warm and protecting it from hypothermia.

Fat is the most high-calorie macronutrient. A pound of fat contains about 4,000 calories compared to 1,800 calories in a pound of protein or carbohydrates.

During exercise, as long as you stay within the body's aerobic capacity (don't get out of breath), it uses fats and carbohydrates for energy in a 50/50 ratio. But the more intense the load, the higher the percentage of fat used. By the end of a three-hour workout, the body is getting more than 80% of its energy from fat.

Biochemically, fat molecules differ in their composition; they are saturated, unsaturated and polyunsaturated. In a simplified sense, these terms refer to the number of hydrogen atoms attached to a molecule. For an analogy, imagine a ball on a string. Saturated fat is like a tangled thread tied into all sorts of knots. An unsaturated fat is like a thread with a few knots, while a polyunsaturated fat is like a neatly folded thread without any knots. The higher the saturation of fat, the more likely it is to remain in the body and clog arteries, increasing the risk of heart disease. diseases.

Among other factors, foods rich in saturated fats increase blood cholesterol levels. Therefore, nutrition experts recommend that polyunsaturated fats make up about 2/3 of the total fat in your diet.

Saturated fats are found in the following foods: beef, lamb, pork, chicken, lobster, shrimp, egg yolk, cream, milk, cheese, butter, chocolate, lard, vegetable shortening (fat added to the dough for friability).

Unsaturated fats are found in foods such as: avocados, cashew nuts, olives and olive oil, peanuts, peanut butter.

Polyunsaturated fats are found in foods such as: almonds, cottonseed oil, margarine (typically), pecans, sunflower oil, corn oil, fish, mayonnaise, safflower oil, soybean oil, walnuts.

Essential fatty acids

Fats are an absolutely essential component of a healthy diet. But modern bodybuilders often prefer a diet so low in fat that they quickly develop fat deficiency. However, now you can find foods and supplements that contain "good" fats in the required quantities. Here are some examples.

Fish fat. Instead of low-fat fish, try salmon, trout, or mackerel. Fish oils are not easily absorbed by the body, but are essential for the functioning of vital organs (especially the brain). You can also take fish oil as a dietary supplement.

polyunsaturated vegetable oils. Two valuable components of vegetable oils are linoleic and linolenic acids. Refined vegetable oils that are sold in stores (such as sunflower, corn, and safflower) do not contain linolenic acid. Soybean oil is the only widely used vegetable oil containing linolenic acid. The ideal source of linolenic acid is flaxseed oil, but it can also be found in walnuts and pumpkin seeds.

MCTs (medium chain triglycerides). It is found in abundance in coconut oil and has an unfairly high reputation among bodybuilders. It is widely believed that MCTs cannot be deposited as fat cells, but studies showed that this is not the case. Although MCTs enter the circulatory system quickly, they do not give muscles more size, strength, or endurance. Overall, these are just fat calories, so I don't recommend them.

Monounsaturated fats. These are the healthiest fats, in the sense that they do not affect cholesterol levels or prostaglandins (hormonal regulators) like some of the polyunsaturated fats. Monounsaturated fats are found in olive oil and macadam nuts.

Food supplements containing fatty acids. In specialized stores, you can find various supplements containing essential fatty acids derived from fish oil and other sources.

WATER

The role of water as a major component of the human body and as a macronutrient is often underestimated. It acts as a carrier for various chemicals throughout the body and is the medium in which a variety of biochemical reactions between essential nutrients take place.

The human body contains 40 to 60 percent water. You may remember that muscles are 72 percent water, while fat is only 20-25 percent water by weight. This means that diets or activities that result in significant fluid loss have a negative impact on muscle size. Moreover, lack of water leads to dehydration. Your body begins to retain water to protect itself, and most of this water is under the skin, which smooths out muscle definition and isolation.

Water retention in the body leads to contamination with by-products, since the kidneys cannot properly remove them from the body when it is in a dehydrated state. Then the liver is connected to the process of removing by-products, which disrupts one of its main functions: the breakdown of fats. Therefore, in conditions of lack of water, your body becomes smooth and shapeless - a detrimental transformation for a bodybuilder working on muscle relief.

Dehydration also leads to sodium problems. When you are dehydrated, sodium is not excreted from the body in normal amounts, but rather binds the remaining water. Therefore, any additional intake of sodium in the form of salt along with food only exacerbates the problem.

For the person who does intense exercise, the need for water is at least eight glasses of 12 ounces (total 2.7 liters) per day. Some bodybuilders drink even more. Keep in mind that we are only talking about pure water, and not about the water in various drinks such as tea, coffee, fruit juices, and so on.

VITAMINS

Vitamins are organic substances that are needed by the body in small quantities and obtained with food. Vitamins do not supply the body with energy and do not contribute significantly to muscle mass. Rather, they act as catalysts—substances that promote important biochemical reactions in the body.

Vitamins fall into two main categories: water-soluble and fat-soluble. Water soluble vitamins are not stored in the body and any excess is excreted in the urine. Fat-soluble vitamins are stored in body fat. Water-soluble vitamins need to be taken daily, while fat-soluble vitamins are taken less frequently.

Water soluble vitamins

- B1 (thiamine)

- B2 (riboflavin)

- B3 (niacin, nicotinic acid)

- B5 (pantothenic acid)

- B6 (pyridoxine)

- B12 (cyanocobalamin)

- Biotin

- Folic acid

- Vitamin C (ascorbic acid)

- Vitamin A (retinol)

fat soluble vitamins

- Vitamin A

- Vitamin D

- Vitamin E

- Vitamin K

Vitamin B1 (thiamine)

Effects on the body: helps to release energy from carbohydrates during metabolism. Strengthens the nerves and internal muscles, including the heart muscle. Prevents fatigue and irritability syndrome.

Diet Sources: Pork, whole grains, dried beans and peas, sunflower seeds, nuts.

Deficiency symptoms: beriberi (nervous tics, sometimes dropsy, heart attacks).

Overdose symptoms: unknown.

Recommended daily dose (RDA): 1.5 mg.

Vitamin B2 (riboflavin)

Effects on the body: promotes the metabolism of proteins, fats and carbohydrates for energy release. As an antioxidant, riboflavin protects cells from the dangers of oxidation. Maintains visual acuity; Essential for healthy hair, skin and nails. Takes part in the process normal cell growth.

Dietary Sources: Liver and other internal organs of animals, poultry, brewer's yeast, fish, dried beans and peas, nuts, sunflower seeds, cheese, eggs, yogurt, milk, whole grain products, green leafy vegetables.

Deficiency symptoms: skin lesions.

Overdose symptoms: unknown.

Recommended Daily Dose (RDA): 1.7 mg.

Vitamin B3 (nicotinic acid, niacin)

Impact on the body: promotes metabolic processes. It is important for the health of the skin and tissues of the digestive tract. Stimulates blood circulation. (Warning: If nicotinic acid is taken alone, it can cause skin flushing.)

Dietary Sources: Liver and other internal organs of animals, veal, pork, poultry, brewer's yeast, nuts, dried beans and dried fruits, whole grains, green leafy vegetables, milk, eggs.

Deficiency symptoms: pellagra (increased sensitivity to light, fatigue syndrome, loss of appetite, skin abscesses, soreness and redness of the tongue).

Overdose symptoms: severe redness of the face, neck and hands; liver damage.

Recommended Daily Dose (RDA): 19 mg.

Vitamin B5 (pantothenic acid)

Effects on the body: pantothenic acid is an active element of coenzyme A, which plays an important role in the production and use of energy. In the adrenal gland, it promotes the production of hormones that counteract stress. Beneficial for skin and nervous system health.

Diet Sources: Nuts, beans, seeds, dark green leafy vegetables, poultry, dried fruit, milk. The richest source: royal (bee) milk.

Deficiency symptoms: fatigue, sleep disturbances, nausea.

Overdose symptoms: unknown.

Recommended Daily Dose (RDA): 6 mg.

Vitamin B6 (pyridoxine)

Impact on the body: helps the body's proteins build muscle tissue, promotes the metabolism of fats. Enhances the release of glycogen from the liver and muscles. Promotes the production of red blood cells, regulates the balance of fluid in the body.

Sources in the diet: seeds sunflowers, beans, liver, eggs, nuts, green leafy vegetables, poultry, dried