How to gain muscle? Support your muscle growth immediately

How to gain muscle? Support your muscle growth immediately

Many people go to the gym, but the results are still not coming. Initial enthusiasm alternates despair, and motivation to transform body disappears. The guilt is mostly poor knowledge of the body and the processes that take place in it. Here are some tips and tips on how to gain muscle mass and overcome stagnation in growth that has an adverse effect on your psyche and can discourage you from attending the gym.

The right diet is the basis for muscle building

You may think how food can affect your fitness work, but believe it or not, food is the foundation and without proper diet it just can not. Muscles need nutrients from their diet to function, and if they do not get them, they can not grow, even a loss of muscle mass can occur. Increase your muscles by intake of food with higher protein content, which are the basic building blocks of muscle mass. Therefore, it is important to focus on these foods and to make them a suitable meal . However, it should be borne in mind that too much protein intake can have an adverse effect on health, so protein intake should not exceed 1.6g per 1kg of body weight. Do not forget to drink enough fluids throughout the day, water is an integral part of our body and it is necessary to follow the drinking regime.

Foods with a high protein content

Meat: chicken breast, turkey breasts, beef back, pork back, mutton back, rabbit, tuna, cod, carp, duck breast, roe thigh, trout

Milk products: cottage cheese, cottage cheese, cheese cheese, hard cheeses, white yoghurt, milk, kefir, cream

Legumes: peas, beans, lentils

Other: soy, poultry / pork ham, eggs, bread, spaghetti, rice

A sample menu for muscle building

  • Breakfast: Oatmeal 100g – 8,6 protein, 51,7 carbohydrate
  • Snack: Yoghurt 200g – 5.6 protein, 24 carbohydrates, bread 75g – 6.45 protein, 43 sacharides
  • Lunch: Pork leg 100g – 21 protein, pasta 100g – 12 protein, 73 carbohydrates
  • Snack: Turkey turkey 150g – 27 protein, bread 75g – 6.45 protein, 43 carbohydrates
  • Dinner: Rice 125g – 10 protein, 94 carbohydrates, chicken breast 200g – 30 protein
  • Second dinner: Cottage 150g – 19.5 protein, 6 carbohydrates, bread 75g – 6.5 protein, 43 carbohydrates

Regular exercise for better muscle stimulation

Whether you are practicing for some time, or you have just decided to visit the gym, you need to clarify what you expect from the exercise. If you just want to stretch, you can go to work almost at any time. However, if you have decided to increase muscle massively, you have to fix the training plan and, above all, follow it. Regular training helps keep your muscles ready and in shape.

Regular training does not mean doing the same exercises on a regular basis. Muscle growth requires a variety of exercises and a focus on the right exercise. It can happen to everybody that the muscles stop growing, even if everything is done correctly. This stagnation can be caused by repeating the same exercises, so it is important to have multiple backups and create at least 2 training schedules for each game.

An integral part of support for muscle growth is subsequent regeneration after exercise.By training your muscles you get exhausted and somehow you have to add energy again.After each exercise, regeneration and a sufficient supply of nutrients and vitamins is important because muscle mass can only grow if you give it all you need.

Food supplements and other supplements for muscle building

Dietary supplements help improve performance, enable faster regeneration, save your joints and contain a number of antioxidants – unlike a solid diet. They do not contain grease, urea and other harmful substances, for example in the flesh. Nutritional supplements can not replace a solid diet, but are a good and essentially innocuous supplement.


Proteins, or protein preparations, are a clear first in muscle mass and volume supplement.The main goal of protein preparations is to supply amino acids to the body and to the muscles damaged by previous training. They are also a suitable supplement to provide a complete amino acid spectrum in the diet and to partially replace the diet.protein


Proteins help us to regenerate muscle cells that are damaged during exercise. The amino acids contained in proteins also form hormones and enzymes that contribute to the body’s development and proper functioning. Protein preparations also work preventively against muscle protein catabolism – muscle breakdown.


Creatine is constant in the field of muscle building. It is the most popular food supplement (from the specific substance category) that is on the market. It is one of 8 naturally occurring guanidine-derived substances. It is synthesized from 3 amino acids – arginine, glycine and methionine. Creatine is created. In the human body, about 95% of creatine is contained in the muscles, the rest is creatine free and phosphorylated.

Creatine extracts water from the intercellular space and directs it through the cell membrane into the muscle cell. This magnifies and infuses it. This is one of the reasons why you can use creatine to increase your weight by 3-5 kg ​​in just a few weeks.Furthermore, creatine works to increase strength and perhaps promotes regeneration (not sufficiently verified).

Creatine Effect:

  • the intake of creatine leads to an increase in strength
  • Intake of creatine leads to an increase in active muscle mass
  • creatine delays muscle exhaustion from 10-20%
  • reduces the number of series necessary to optimize muscle stimulation (more benefit for less work)
  • reducing the amount of lactic acid up to 70%
  • reduction of oxygen debt (posed oxygen)


Gainers or saccharide-protein preparations are very important for muscle growth. These are supplements that provide energy and nutrients to the body. This increased delivery results in a faster increase in muscle mass and muscle volumes. The principle of their action is simple. Saccharide-protein preparations deliver nutrients and energy to the body, this higher intake generates an anabolic response. The product of this response is a new muscle mass.


The term gainer refers to products having a protein content of 30% in the preparation.More concentrated products are already referred to as proteins. The main ingredient of the gainers are simple carbohydrates , which should be supplemented immediately after training. At this time, the body is literally “hungry” after the energy and sugar supply, which serves to supplement the glycogen reserves in the muscles and the liver. They are the first to turn away the catabolism of the muscles.


This is the most widespread amino acid in our body. In the skeletal muscle (that’s what our bodybuilders really care about) it is even 60% of the total amount of amino acids present.In our body, glutamine is made up of glutamic acid.

Glutamine is an important part of nitrogen metabolism, urea production in the kidney, and glucose resynthesis in the liver. It also plays a very important role in ammonia detoxification. It is most important for a regular trainee to increase amino acid concentration in tissues, glucose biosynthesis, protein synthesis, and prevent catabolism.All of these factors have a positive effect on muscle mass and volume growth.

Glutamine, like most other dietary supplements, is a relatively safe product. The optimal dose is 20 g per day, both in training and non-training days. Limiting the dose limit is 40g when there is a large accumulation of ammonia in the body. The most appropriate time to deliver glutamine is in the potting meal along with the protein cocktail. Take the second dose at bedtime, either with the last meal or with the night protein.

Growth hormone stimulants

Growth hormone occurs naturally in the human body and is very important for the growth of pure muscle mass and volumes. Boys and men between the eighteenth and thirties age have high levels of growth hormone. Since the thirtieth year, this level is decreasing and we can see a gradual degradation of muscle mass. Here are suitable growth hormone stimulators. Of course, even for younger athletes (18 years of age), preparations for growth hormone production are prohibited. Here too they will have a significant impact on the growth of muscle mass. The most important substance that promotes growth hormone production is L-Arginine, L-Ornitine and L-Leucine.

A Full Comprehensive Athletic Greens Review

A Full Comprehensive Athletic Greens Review

Athletic Greens is a health drink that has been formulated for providing multiple benefits for your body. This health drink consists of various ingredients that provide essential minerals, phytonutrients, and vitamins to your body. If you consume this Athletic Greens, you will get 15 gram of blended superfoods that cannot be delivered by any other Drink present in the market.

This powder contains high-value superfoods that include Carrot, bitter melon, wheatgrass, apple juice, broccoli, alfalfa, fenugreek seeds, lecithin, pineapple, chlorella, brown rice, and pulse. Due to its quality ingredients, this Athletic Greens is extremely popular in the market. It also provides endless benefits to your body and its preparation time is very less, as compared to many other health drinks. With one drink, you will get multiple fruits and vegetables serving, which is needed for your overall health and maintaining a fit body.

Optimum Nutrional Insurance

What you can get from Athletic Greens

You can mix this health drink powder with one glass of water and consume it. As soon as it enters into your stomach, you will be able to feel its effect just after once sip. Its powerful ingredients are so effective that it starts its work right after reaching inside your body. You can get several benefits from this health drink, which are as follows:

In each serve of this Drink, you will have the benefits of eating 8-10 vegetables and fruits. This is a source of nutrients that are very essential for your body.

It also consists of high-quality probiotics, and you will get a significant quantity of vegan protein in each glass of this super drink.

It has extreme levels of antioxidants that have the potential of providing tremendous immunity to your entire system.

This drink contains digestive enzymes which are very helpful for nutrition absorption in your body.

Also, as it is rich in high nutrients and ingredients with low calories, this health drink is very effective if you want to lose your body weight and eliminate fat.

Your energy is increased to the natural level, and also you can feel the stamina for the entire day after having this drink. It is also useful in eliminating or reducing stresses.

How Does This Powder Work

It is a combination of blended ingredients that have the ability to produce maximum results on your overall health. Its ingredients along with functions are as follows:

Athletic Greens powder

Proteins – it helps to build up your body properly and also has the ability to develop your muscles

Vegetables, algae, fruits, and grasses – these are rich in phytonutrients which can keep your body cells healthy, and it has high nutrient values

Probiotics – it is very essential in supporting your digestion process in your body, hence it produces healthy bowels

Digestive enzymes – it helps in utilizing the calorie intake by your body in a better way, also helps with your digestion process

Antioxidants – provides immunity and maintain good health and functioning of your all body organs

Amino acids – it supports energy level in your body hence helps you to be fit and healthy

Vitamins – it helps in nourishment of your body by providing essential nutrition to it

Herbs – it cleanses your internal organs and provides purification of blood, liver, and intestines.

Minerals – it is very important for sustaining life and proper functioning of your body parts.

Athletic Greens does not contain any harmful chemicals or ingredients in it and is made up of 100% natural extracts from fruits and vegetables. It is available in powdered form, and you can take it with a glass of water for a better result.

If you are looking for more information, please see

TOP 10 Superfoods

TOP 10 Superfoods

Very often we can see some food supplements or foods as such (for example, seeds or dried fruits of some plants) called as “superfoods”. The definition of superfoods is not clearly defined, but it can be said that they are foods that are rich in vitamins, minerals, trace elements, amino acids, enzymes, fiber, antioxidants and other ingredients. It can be said that they are a welcome addition to enriching the diet for those who want to live healthy.

Why superfoods?

An important sign of this new type of food is that most of them come from outside Europe. Some of the more traditional foods include some citrus fruit or fish. One of the possible reasons why part of the food comes from our exotic landscapes is that Mother Nature’s wisdom has prepared a concentrated supply of vitamins, minerals, and other important substances in these kinds of foods for her residents who often had to survive in hateful and harsh conditions.

Exactly demanding conditions, such as deserts, tropical forests, or altitudes, have forced crops to hold as many important substances as possible in order to survive. The list of superfoods is long and very heterogeneous, it is not unified, and basically any author who lists this list, adds something to the article and adds something to it. However, we can list the most famous of them and mention some of their benefits to our health.

Aloe Vera

The most important ingredients are polysaccharides (especially acemanan belonging to the D-glucomannan group), enzymes, vitamins, minerals and trace elements, organic acids (mainly succinate and salicylic), amino acids, sterols (for example beta-sitosterol) and anthraquinones barbaloin) and other substances. The aforementioned acemanan stimulates the activity of the cells of the immune system. Significant is beta-sitosterol, which acts anti-inflammatory. In addition, aloe vera has antioxidant, antiproliferative, hypotensive and antidiabetic effects.



Health benefits and nutritional information of Broccoli

It took a hundred years before we figure out how beneficial our broccoli is for our health. At the beginning of the 20th century it was not a known vegetable. It started cultivating in southern Europe and then came to central Europe. Today it is one of the so-called modern vegetables.

Broccoli is a significant source of magnesium, a mineral which is essential for the activity of the muscles, the heart, the transmission of nerve impulses, and the formation of hormones. A high proportion of fiber in broccoli helps to strengthens the epithelium of the intestinal mucosa and thereby prevents serious intestinal disease including cancer.


Women should increase the consumption of broccoli for their nutrient content in the menses period, when they often lose many iron .

In general, it is important for the population that in broccoli the essential vitamin C content prevents colds to overcome us in the spring or autumn.

Whenever we start eating broccoli, our metabolism in all the body cells is vigorously encouraging. To use the broccoli nutrition perfectly, we should combine it with vegetables containing biotin. Such foods are tomatoes, avocado, spinach, brown rice, nuts. Together with vitamin B12 and folic acid , protein utilization will increase. Biotin is digested by intestinal microflora.

Extremely high potassium has a positive effect on drainage and blood pressure reduction. Broccoli makes it easy for the heart and blood circulation of all who suffer from the consequences of lack of movement. It seems to stimulate the body’s higher production of the thioredoxin protein that protects the heart muscle cells.

broccoli improves your health

Broccoli, compared to other types of vegetables, contains larger amounts of sulforaphane, which is probably the trigger for the production of thioredoxin. In addition, this substance can reduce the amount of dangerous free radicals. Triggers the formation of enzymes II. phase. These enzymes are capable of detoxifying cancer-causing chemicals and are considered to be one of the most powerful anti-cancer compounds.

Using broccoli can counteract the development of vascular problems, particularly those associated with poorly compensated diabetes, it can also actively repair damaged blood vessels. It is written by Paul J. Thornalley, professor of biochemistry and metabolism of systemic biology at Coventry and Warwickshire University Hospital. Another study has shown that broccoli consumption is associated with a reduction in the risk of death from heart and vessel disease in postmenopausal women.

Dr. Paul Evans of the Cardiology Center at Imperial College London examines the effects of sulforphan, which is naturally found in broccoli, and wants to test whether the consumption of broccoli and related vegetables really can have a significant protective effect and whether it can stop disease progression in affected arteries.

Broccoli, as I mentioned above, is a protective vegetable for mucous membranes. Mucosal lining cells are refreshed more quickly by the action of broccoli. If we eat broccoli three times a week, the damaged or “tired” mucosa is regenerating faster.

Broccoli seems to have a positive effect on reducing the risk of malignant prostate cancer. Although the preventive effect of broccoli on prostate cancer is not yet reliably proven, it certainly will not hurt anyone if they consume more vegetables than they do before.

Broccoli can be eaten raw in salads or blanched as part of a supplement. It is also very healthy to put the broccoli on the sprouts into the soup and then serve it.

This vegetable is the gift of nature, and its effects go hand in hand with the philosophy of holistic medicine that seeks to harness the power of the natural product to improve health.

Benefits of Living a Healthy Lifestyle

Benefits of Living a Healthy Lifestyle

A healthy lifestyle has both short and long term health benefits. Long term, eating a balanced diet, taking regular exercise and maintaining a healthy weight can add years to your life and reduce the risk of certain diseases including cancer, diabetes, cardiovascular disease, osteoporosis and obesity.A healthy lifestyle involves both choice and action. The choices you make each day, and the actions you take on those choices