How to Create a Bodybuilding Diet

So, you want to look like a Herculean champion. To get that kind of body, you need to do more than train. You need to eat like a champ, too. Timing, macronutrients, and supplementation are all key components to a bodybuilding diet. Don’t worry, it’s not as regimented as it sounds. Here’s the breakdown for everything you need to know about creating a bodybuilding diet.

Understanding Macronutrients

In order to build a bodybuilding diet, you must first understand the concept of macronutrients and how they can either make or break your nutrition.

Carbohydrates

Carbs are fuel that break down into sugars when digested. If you don’t eat the required amount of carbohydrates to fuel activity, your body will feel sluggish. If you eat too many carbs, that sugar gets converted to fat. It’s important to find balance.

Carbs are 4 calories per gram.

Protein

Protein is the most valuable macronutrient for bodybuilders, because it does more than build muscles. Protein helps repair muscles after a workout, and it can prevent catabolism, or the breakdown of muscles overtime. For bodybuilders, you should aim to eat a gram of protein for every pound that you weigh. If you weigh 180 pounds, then you need 180 grams of protein. Some people who are hard gainers will need a little more protein to help their muscles grow.

Protein is 4 calories per gram.

Fat

The body needs fat to survive. In fact, you can’t burn fat without eating it. Though you don’t need as much fat in your bodybuilding diet as you do protein and carbohydrates, fat does deserve a place in your meals. Fat is 9 calories per gram.

Knowing the above information, you figure out your ideal macronutrient ratio. For those trying to build muscle, you should aim for 30% protein, 10-20% fat, and 60-65% carbohydrates. If you’re trying to cut fat and gain muscle, cut the carb intake to 35% and up your fat and protein intake.

Determine Caloric Needs

Before you can even start plotting out meals and when to eat, you need to know your daily caloric needs. There is your basal metabolic rate (BMR), which is the calories you burn just breathing and functioning throughout the day. BMR is generally affected by your activity level, height, weight, and age. A 20 year old lean male is going to burn more calories than a 50 year old moderately active male even if they sit on the couch all day.

Then, we have your total daily energy expenditure (TDEE), which looks again at age, weight, and activity level as well as body fat.

There’s a number of TDEE and BMR calculators online that are very accurate and can help you; but you are going to need to do a body fat measurement first to gain the most correct results from the calculators. You can either do a skin caliper test, or you can use a handheld bio-electrical impedance tool.

Using the calculation of your TDEE and BMR, you can then figure out the amount of macronutrients you need for your bodybuilding goal.

Let’s say you get 2600 calories for. You then take the macro ratios from above (30% protein, 50% carbs, and 20% fat) to see how many grams you need of each.

For example, protein = 0.30 x 2600 = 780 calories / 4 cal = 195 grams

Figure Out Your Eating Schedule

The best bodies in the world are not built from haphazard nutrition and poorly-timed meals. The standard three-meal plan won’t serve you either.

If you want to gain muscle, you go eat maintenance level calories. Everyone’s metabolism is different, based on activity level, body fat and lean body mass. Because of this, two people of the same height and weight can be completely different metabolically and well need different diets.

Based on your needs, here’s a sample meal plan that you can customize:

Meal 1: Oatmeal, sprouted grain toast, egg whites, 1 egg yolk, 1 banana
Meal 2: 1 orange, 1 whey protein shake mixed with milk
Meal 3: 1 serving of broccoli, 3-4oz of chicken breast, baked potato or sweet potato or brown rice
Meal 4: 1 whey protein shake mixed with water or milk
Meal 5: 7oz of lean beef, mixed vegetables (carrots, cabbage, green beans, etc), brown rice
Meal 6: Oatmeal, egg whites and 1 yolk

Ideally, you want each meal to be around 30-40g of protein, 50-60g of carbohydrates, and no more than 12g of fat. Meal 5 alone would pack in more than 40 grams of protein and about 60 grams of carbohydrates.

Meals 1, 3, and 5 are generally your bigger meals (larger portions). You can eat smaller meals or drink protein shakes for means 2, 4 and 6.

The important thing to take away from this sample meal plan is that you are going to want meals that digest quickly before a workout. You will want to eat carbohydrate-rich foods that are low in fat, because fat can slow digestion. After a workout, you can eat a meal or drink a protein shake to shuttle nutrients directly to the muscles that will need repair.

If you don’t have time to eat meals before a workout, or you have a schedule that doesn’t allow you to eat a meal beforehand, you can use creatine shakes, granola bars, and other options to give yourself some fuel.

Conclusion

All in all, getting the perfect body is not rocket science, but it does come close! You need to be diligent, especially when it comes to your diet. Training and dieting go hand-in-hand when it comes to bodybuilding. Remember to first calculate your daily caloric needs then figure out how much more you need to put on muscle. From there, it’s all about the timing and the planning!

Don’t forget to subscribe to my YouTube channel for more information about bodybuilding, nutrition, and fitness.

Pre-Workout vs. Post-Workout Supplements: What You Need to Know for Optimal Fitness Results

By RunThaCity — 2 months ago

In the realm of fitness, the timing of your nutrition is just as crucial as the workouts themselves. It’s a key factor that can significantly influence your performance, recovery, and overall progress towards your fitness goals. This is where the roles of pre-workout and post-workout supplements come into play, each serving distinct purposes that complement your exercise regimen. Pre-workout supplements are designed to prime your body for peak performance during your workouts, while post-workout supplements aid in recovery and muscle rebuilding after the exertion. The purpose of this article is to delve into the specifics of pre vs post workout supplements, providing insights into how to choose the best options available on Amazon, tailored to meet different fitness objectives.

Key Takeaways

Pre-workout supplements are designed to enhance energy, focus, and endurance, allowing for more effective workouts.
Post-workout supplements support recovery, muscle repair, and nutrient replenishment after exercise.
Both types of supplements should be chosen based on individual fitness goals, dietary needs, and safety considerations.
Timing and proper hydration are crucial for maximizing the benefits of pre- and post-workout supplements.
Always consult with a healthcare provider before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking other medications.

Comparison Table: Pre-Workout vs. Post-Workout Supplements

Feature	Pre-Workout Supplements	Post-Workout Supplements
Primary Goal	Enhance workout performance	Support recovery and muscle repair
Key Ingredients	Caffeine, beta-alanine, creatine	Protein, BCAAs, glutamine, electrolytes
Timing	30-60 minutes before exercise	Within 45 minutes after exercise
Benefits	Increased energy, focus, endurance	Improved muscle recovery, growth
Considerations	Potential overstimulation, hydration	Protein quality, dietary preferences

Understanding Pre-Workout Supplements

Definition and Purpose of Pre-Workout Supplements

Pre-workout supplements are designed to amplify your energy, improve your stamina, and sharpen your focus during workouts. They’re formulated to prepare both your body and mind for the demands of intense exercise sessions, ensuring you can perform at your peak from start to finish. The ultimate goal of a pre-workout supplement is to help you achieve better results from your training by enhancing your ability to train harder and for longer periods.

Key Ingredients Typically Found in Pre-Workouts and Their Benefits

Caffeine: A central nervous system stimulant, caffeine is well-known for its ability to increase alertness and delay fatigue. It enhances endurance and performance by mobilizing fat stores and increasing the availability of energy during workouts.
Beta-Alanine: This amino acid boosts the concentration of carnosine in muscles, helping to reduce lactic acid accumulation during high-intensity activities. The result is a significant delay in muscle fatigue and an increase in overall workout performance.
Creatine: Creatine is involved in the production of ATP (adenosine triphosphate), the primary energy carrier in cells. It increases physical performance in successive bursts of short-term, high-intensity exercise, making it perfect for weightlifters, sprinters, and anyone performing heavy lifting or explosive movements.

How Pre-Workout Supplements Enhance Performance, Endurance, and Focus

By combining ingredients like caffeine, beta-alanine, and creatine, pre-workout supplements can significantly improve your exercise capabilities. Caffeine sharpens focus and awareness, allowing you to remain dedicated and attentive to your workout. Beta-alanine and creatine work to enhance physical performance by delaying fatigue and increasing energy production, respectively. This combination ensures that both your mind and body are primed for peak performance, enabling you to push beyond your usual limits with increased endurance and strength.

Considerations for Choosing a Pre-Workout Supplement

When selecting a pre-workout supplement, it’s essential to consider the following factors to find the best fit for your fitness journey:

Ingredient Transparency: Look for products that clearly list their ingredients and dosages. This transparency allows you to understand exactly what you’re consuming and to avoid any hidden or potentially harmful substances.
Dietary Restrictions: If you have specific dietary restrictions or preferences (such as vegan, gluten-free, or allergen-free), ensure the pre-workout supplement you choose complies with these requirements.
Specific Fitness Goals: Your fitness objectives should guide your choice of pre-workout supplement. For instance, if your focus is on endurance training, look for supplements rich in beta-alanine. Conversely, if increasing strength is your goal, prioritize products with creatine.
Side Effects and Tolerance: Pay attention to how your body responds to different ingredients, especially stimulants like caffeine. Some individuals may experience jitters, anxiety, or gastrointestinal discomfort. Starting with a half dose can help gauge your tolerance.

By carefully considering these aspects, you can select a pre-workout supplement that not only boosts your workout performance but also aligns with your health priorities and fitness goals, setting the stage for enhanced and sustained exercise success.

Exploring Post-Workout Supplements

Definition and Purpose of Post-Workout Supplements

Post-workout supplements are specifically designed to aid in the recovery process after intense physical activity. Their primary purpose is to replenish lost nutrients, facilitate muscle repair and growth, and reduce recovery time. After a workout, your body is in a state of repair, seeking to replenish glycogen stores and repair the micro-tears in muscle fibers. The right post-workout supplement can significantly impact the speed and effectiveness of this recovery process, enabling you to return to your training regime sooner and with better results.

Critical Components of Post-Workouts and Their Roles in Recovery

Protein: Essential for muscle repair and growth. Consuming protein after a workout provides the amino acids necessary for protein synthesis, helping to rebuild the damaged muscle tissue.
BCAAs (Branched-Chain Amino Acids): Comprising leucine, isoleucine, and valine, BCAAs are crucial for muscle recovery. Leucine, in particular, plays a key role in protein synthesis, while isoleucine and valine help regulate blood sugar levels and provide energy to muscle cells.
Glutamine: An amino acid that aids in the recovery process by reducing muscle soreness and supporting immune system function, which can be compromised after intense workouts.
Electrolytes: Lost through sweat during exercise, electrolytes such as sodium, potassium, and magnesium are essential for hydration and maintaining proper muscle function. Replenishing electrolytes helps prevent cramping and facilitates muscle recovery.

The Importance of Post-Workout Nutrition for Muscle Recovery, Growth, and Replenishment

Effective post-workout nutrition is vital for optimal muscle recovery and growth. It helps replenish glycogen stores depleted during exercise, aids in the repair of damaged muscle tissue, and supports overall recovery to reduce fatigue and soreness. This nutritional support is crucial not only for muscle rebuilding but also for enhancing overall performance in subsequent workouts.

Tips for Selecting the Right Post-Workout Supplement

Protein Quality: Look for high-quality protein sources such as whey, casein, or plant-based proteins that offer a complete amino acid profile. This ensures efficient muscle repair and growth.
Recovery Aids: Choose supplements that include additional recovery aids like BCAAs and glutamine to enhance the muscle repair process and decrease recovery time.
Avoiding Unnecessary Additives: Opt for supplements with minimal artificial sweeteners, colors, and preservatives. These additives offer no nutritional benefit and may hinder your health and fitness goals.
Dietary Needs and Preferences: Consider any specific dietary needs or preferences you have, such as lactose intolerance or veganism, to ensure the supplement aligns with your lifestyle and dietary restrictions.

By prioritizing these factors when selecting a post-workout supplement, you can significantly enhance your recovery process, allowing for greater muscle growth, reduced soreness, and improved overall athletic performance. Remember, the goal of post-workout supplementation is to support your body’s natural recovery process, paving the way for stronger, more resilient muscles and better preparation for your next training session.

The Synergy Between Pre- and Post-Workout Supplements

The intricate dance between pre- and post-workout supplements is a testament to the nuanced approach required for optimal fitness outcomes. Understanding how these supplements interact and complement each other can significantly enhance your training results, recovery, and overall well-being.

How Pre- and Post-Workout Supplements Work Together to Enhance Overall Fitness Outcomes

Pre-workout supplements prime your body for peak performance during exercise by boosting energy levels, increasing endurance, and sharpening focus. They set the stage for you to push harder and achieve greater intensity in your workouts. Post-workout supplements, on the other hand, step in after your training session has concluded to support recovery, muscle repair, and growth. They ensure that your body has the necessary nutrients to repair the wear and tear of exercise and to build stronger muscles.

The synergy between these supplements lies in their combined ability to optimize the workout process from start to finish. Pre-workouts enhance your ability to perform at your best, allowing you to maximize the efficacy of your training session. Post-workouts then capitalize on the stressed state of your muscles immediately after exercise, providing them with the building blocks required for recovery and growth. This seamless integration ensures a holistic approach to fitness that addresses both performance and recovery.

Timing Your Supplements for Maximum Effectiveness: The Anabolic Window and Beyond

The concept of the “anabolic window” has been a topic of much debate among fitness enthusiasts and experts alike. This term refers to the short time period after exercise during which your body is believed to be more receptive to nutrients for recovery and growth. Consuming post-workout supplements immediately to shortly after your workout is thought to maximize the body’s ability to repair and build muscle tissue.

While the importance of this window may vary from person to person, the underlying principle remains solid: timing matters. Pre-workout supplements should be taken 30 minutes to an hour before exercising to allow the active ingredients to take effect. Post-workout supplements, particularly those rich in protein and carbohydrates, are most beneficial when consumed within 45 minutes after finishing your exercise routine.

Balancing Supplementation with Whole Food Sources for Optimal Health and Performance

While supplements play a crucial role in optimizing pre- and post-workout nutrition, they should not be the sole source of your nutritional intake. Whole foods provide essential vitamins, minerals, antioxidants, and other nutrients that supplements alone cannot offer. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats ensures a comprehensive nutrient profile that supports overall health and enhances performance.

Integrating whole foods with your supplementation strategy offers the best of both worlds: the targeted, fast-acting benefits of supplements and the broad, holistic advantages of whole food nutrition. This approach not only maximizes your fitness outcomes but also promotes a sustainable, healthy lifestyle that supports long-term well-being.

By understanding and leveraging the synergy between pre- and post-workout supplements, timing their intake appropriately, and balancing them with whole food sources, you can create a powerful and effective nutrition strategy that fuels your fitness journey, supports rapid recovery, and contributes to achieving your health and performance goals.

Tailoring Your Supplement Strategy to Your Fitness Goals

Crafting a supplement strategy that aligns with your fitness goals is pivotal for maximizing the effectiveness of your regimen. Whether you aim for weight loss, muscle gain, enhanced endurance, or overall health improvement, the right supplements can significantly influence your outcomes. Here’s how to customize your supplement intake based on these common fitness objectives, including recommendations for top-rated Amazon products.

Weight Loss

For those focused on weight loss, supplements that boost metabolism, enhance fat burning, and reduce appetite can be particularly beneficial.

Caffeine: Known for its metabolism-boosting effects, caffeine can also enhance energy levels for more vigorous workouts.
Green Tea Extract: Contains compounds like EGCG, which can aid in fat oxidation.
Conjugated Linoleic Acid (CLA): May help reduce body fat by enhancing fat metabolism.

Featured Favorites: Applied Nutrition Green Tea Fat Burner

No products found.

Muscle Gain

Muscle gain requires supplements that support protein synthesis, energy production, and recovery.

Whey Protein: Provides essential amino acids necessary for muscle repair and growth.
Creatine Monohydrate: Increases muscle energy availability, improving performance and accelerating muscle growth.
BCAAs: Supports muscle recovery and reduces soreness post-workout.

Featured Favorites: MuscleTech Platinum 100% Creatine, Ultra-Pure Micronized Creatine Powder

No products found.

Endurance Improvement

Endurance athletes need supplements that enhance energy sustainability and delay fatigue.

Beta-Alanine: Buffers acid in muscles, improving performance in high-intensity activities.
Electrolytes: Essential for maintaining hydration and preventing cramps during long-duration exercises.
Carbohydrate Supplements: Provide readily available energy during prolonged workouts.

Featured Favorites: Science in Sport Go Electrolyte Energy Drink Powder

No products found.

Overall Health

For those seeking to improve overall health, supplements that provide broad nutritional support are key.

Multivitamins: Fill dietary gaps, ensuring you get a wide range of essential nutrients.
Omega-3 Fatty Acids: Support heart health, cognitive function, and inflammation reduction.
Vitamin D: Essential for bone health, immune function, and mood regulation.

RunThaCity’s Pick: Nordic Naturals Ultimate Omega

No products found.

Safety and Considerations

Navigating the world of pre- and post-workout supplements requires not just an understanding of their benefits but also an awareness of safety considerations and potential pitfalls. Here, we address common misconceptions, safety concerns, and best practices for supplement use in your fitness journey.

Common Misconceptions and Safety Concerns

Misconception: More is better.
Reality: Exceeding recommended doses of supplements can lead to adverse effects. For instance, too much caffeine can cause jitters, insomnia, and heart palpitations, while excessive intake of creatine can lead to gastrointestinal issues.
Misconception: Supplements are a complete replacement for meals.
Reality: Supplements are intended to complement a balanced diet, not replace whole food sources. Relying solely on supplements can lead to nutrient imbalances and deficiencies.

Safety Concern: Contamination and purity.
Some supplements may contain impurities or undisclosed ingredients that can pose health risks. Opt for products that have been third-party tested and verified for purity.

The Importance of Hydration

Hydration plays a crucial role in overall health and the effectiveness of your workout regimen. Certain supplements, especially those containing caffeine, can have diuretic effects, making proper hydration even more essential. Additionally, electrolyte balance, crucial for muscle function and hydration, can be disrupted by excessive sweating and supplement use. To mitigate these risks, ensure you’re consuming adequate fluids before, during, and after workouts.

Potential Interactions with Other Supplements

Combining supplements or taking them alongside certain medications can lead to unforeseen interactions. For example, combining different stimulant-based pre-workouts can exacerbate their effects, increasing the risk of cardiovascular issues or anxiety. It’s vital to research and understand the potential interactions between supplements or consult a healthcare provider for guidance.

When to Consult a Healthcare Provider or Nutritionist

Consultation with a healthcare professional is advisable under several circumstances, including:

Existing health conditions: If you have any pre-existing medical conditions, especially those related to the heart, liver, or kidneys.
Medication use: If you’re taking prescription or over-the-counter medications, to avoid potential interactions.
Pregnancy or breastfeeding: Most supplements have not been tested for safety in pregnant or breastfeeding women.
Uncertainty about your needs: A healthcare provider or nutritionist can offer personalized advice based on your health status and fitness goals.

Nutritionist Insight: Consider working with a nutritionist who specializes in sports nutrition. They can tailor your supplement strategy to your specific needs, dietary restrictions, and fitness goals, ensuring a balanced approach to supplementation.

6 FAQs About Pre- and Post-Workout Supplements

Can I use both pre- and post-workout supplements together?

Yes, using both can optimize your fitness results, with pre-workouts enhancing your workout performance and post-workouts aiding in recovery.

Do I really need supplements to see fitness results?

While not strictly necessary, supplements can complement your diet and exercise routine, potentially enhancing your results and recovery.

How do I choose the best supplement for me?

Consider your fitness goals, any dietary restrictions, and ingredient transparency. Consulting a healthcare provider can also provide personalized advice.

Are there any risks associated with pre-workout supplements?

Yes, particularly for those sensitive to stimulants. It’s important to monitor your response and adjust your intake accordingly.

How long should I wait to eat after taking a post-workout supplement?

It’s generally recommended to eat a balanced meal 1-2 hours after your post-workout supplement to further aid in recovery and muscle growth.

Can supplements replace a balanced diet?

No, supplements should complement a balanced diet, not replace it. Whole foods provide essential nutrients critical for overall health.

Conclusion

Supplements, when used correctly, can be a valuable addition to your fitness regimen. However, it’s crucial to approach their use with an informed and cautious mindset. By understanding and navigating the common misconceptions, safety concerns, and the importance of hydration and potential interactions, you can make more informed choices about your supplement use. Always prioritize a balanced diet and consult with healthcare professionals to ensure that your supplement strategy aligns safely with your health and fitness objectives.

Nutrition

What Is A Pescatarian Diet?

By RunThaCity — 5 years ago

Before the industrial revolution, specialized diets were something employed mostly for spiritual reasons. However, with a better understanding of biology and nutrition, they have, over the past century and a half, moved from just spiritual journeys, to ways of life to optimize fitness, and build a healthier body.
That’s the idea, anyhow, but diets come and go all the time, many people cite the ineffective nature of such “fad” diets, and frankly, whether they work or not, some of them are just a miserable experience. Who can forget the absurdity of the Atkins diet, which forbade the consumption of fruit and fruit juice, as well as an absolute abandonment of carbs? Your body needs the vitamins and natural sugars of fruit in moderation, and the same moderate consumption of carbs is needed for fuel. I saw people on that diet catch a cold, and then give it back to themselves for months due to immunodeficiencies.
So yeah, a lot of these specialized diets are ridiculous, ineffective and possibly even dangerous. A lot of people not in the know would say these things of vegetarianism, too. And you know, I get that. People associate protein with meat, dairy and eggs, and forget that there are plenty of protein-rich vegetarian foods, although a higher volume is often needed, than with meat.
Meat isn’t bad for you, but a low-meat diet has its benefits. Vegan and vegetarian athletes and body builders can be legitimate powerhouses, so there’s proof that it works. But at the same time, again, it takes a lot more plant-based intake for the required amount of protein, and anyone who’s tried and failed to adhere to a vegan or vegetarian diet can attest that most people find it kind of miserable and lacking in enjoyment.
When eating becomes a chore, that can be just as mentally unhealthy as an obsession with food.
This is why vegetarianism isn’t so cut and dry, and you hear terms like “ovo-lacto vegetarian” or “pescatarian”. Ovo-lacto is pretty obvious, being vegetarianism but adding dairy and eggs. What the heck is a pescatarian diet?
Coming from the Italian root word “pesce”, meaning fish, a pescatarian diet is a base vegetarian diet that includes fish and other seafood. Most, though not all pescatarians also eat eggs and dairy to some small or large extent.
Pescatarians, therefore, do not eat beef, pork, poultry or any other animal that doesn’t live in the sea. This allows for a lot more variety in your meals, and means you can enjoy things like dairy in moderation, the lean protein of egg whites (okay, sneak a yolk now and then, I won’t tell on you), and the diversity of seafood cuisine.
On top of being a more varied and rich diet, it has a lot of health benefits. If you don’t like seafood (and there are just as many people who hate seafood as love it), this diet will obviously have problems for you, and perhaps ovo-lacto (maybe with a little poultry) is more fit for you.

Benefits of Pescatarianism
Elimination of meats – especially red meats – reduces cholesterol, heart disease and high blood pressure.
It brings in nutrients and vitamins that aren’t present in a pure vegetarian nor vegan diet. Vegans and pure vegetarians have to use way more supplements, or eat a whole lot of various plant-based foods to make up for this, which becomes a chore as I said.
It’s so much easier to stick to this diet, if you like seafood. The body craves meat. Even if you adore vegetables, fruits and legumes (who doesn’t?), it’s not satisfying to not have something heavier and more protein-rich.
It’s very sustainable, as aquaculture is far more efficient and less demanding than raising livestock. Aquaculture will play a huge role in space colonization, and in humanitarian aids to end hunger in the near future as well.
You’ll lose a lot of weight – seafood is lean by nature. Even the fattier fish aren’t the type of fatty that much matters to our bodies.
Omega-3 fatty acids are fantastic for fighting inflammation, helping to control diabetes, reducing the risk of strokes, losing weight more quickly and naturally, growing better muscles, and for a healthier nervous and neurological system. People who don’t like seafood take fish oil pills for this, even.

Healthy Fish – Pescatarian Food List
Let’s look at a quick list of the healthier items on the pescatarian menu.
Trout
Catfish
Salmon
Squid
Tilapia
Sardines
Clams
Oysters
Anchovies (if you’re the one person on the planet that likes these)
Snapper
Scallops
Shrimp.
These are pretty common fare, and liked by most people who like seafood at all. Well, aside from perhaps anchovies and sardines, people who like them seem to be a minority due to their pungency and saltiness.
The ones below are kind of high in mercury, which isn’t good for you, so enjoy these only occasionally as a treat.
Tuna
Marlin
Grouper
Swordfish
Mackerel
Orange Roughy
Shark (if you can avoid eating sharks, please do, they’re important to the ocean’s ecosystem and are scarcely farm-raised. Swordfish is very similar, but more sustainable).
Does a pescatarian diet intrigue you? If you like seafood and lots of veggies, give this a whirl. You might just love it. To learn more about diets like this, and to get tips on cooking delicious confections that suit dietary restrictions, subscribe to my YouTube channel today!

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Nutrition

What Is Allicin?

By RunThaCity — 6 years ago

Overview

A powerful antibiotic, allicin is an anti- fungal compound that is found in garlic. However, it does not mean that it can be found in its natural state. When it is chopped or crushed, the enzyme alliinase performs chemically thus converting it.

Allicin may not a be a very steady complex because it slowly disintegrates when it stands and is quickly damaged when cooked. Good thing about it is that it will do a large contribution medicinally, it fights artiosclerosis. It also has the ability to dissolve fats as well as an antioxidant to some extent.

Dubbed as Mother Nature’s insecticide, allicin was discovered in 1944 by Chester John Cavallito who primarily recognized its antimicrobial activity. It has a patent for its antifungal activity in test tubes. Albeit, there were no clinical test that were performed and was never developed into a commercial drug because of its absorption inability and foul smell.

Potential Value

There are some manufacturers who attempted to prevent its typical loss so that it would not come together only until after consumption in the hope of producing it inside the body.

It is done by measuring the additional water to garlic products that contain both alliin and alliinase to identify how much has been produced. But it then revealed that actual chemical reaction inside the body is a whole lot different as that being done in a test tube. The intestinal conditions hamper its absorption because the belly acid wrecks aliinase and intestinal fluids and depletes the amount created.

The enzyme that catalyzes the conversion of alliin called alliinase, has been discovered to be irreversibly neutralized to more than lower than pH3, an acidic environment found in the stomach.

Absorption Feature

Allicin is actually not bioavailable. There was a study conducted wherein 25 participants consumed a big portion approximately 90, 000 micograms versus crushed raw garlic of ten cloves. It showed that not a trace could be detected in both the blood and urine after 1 to 24 hours of intake.

Because of its towering reactivity, allicin was revealed to be entirely metabolized in the liver. If it could have reached the blood, it would have illustrated alterations into other compounds within five minutes. Also, in the method, it could have corrode the cells in the blood that brought about them to drop the capability in carrying oxygen.

Prior to that, allicin is quickly metabolized in the blood and tissues of human beings. It is doubtful however, if it contributes to any other actions in the body such as antithrombotic or better known as, blood thinning.

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How to Create a Bodybuilding Diet

Understanding Macronutrients

Carbohydrates

Protein

Fat

Determine Caloric Needs

Figure Out Your Eating Schedule

Conclusion

Can I use both pre- and post-workout supplements together?

Do I really need supplements to see fitness results?

How do I choose the best supplement for me?

Are there any risks associated with pre-workout supplements?

How long should I wait to eat after taking a post-workout supplement?

Can supplements replace a balanced diet?

Benefits of Pescatarianism

Healthy Fish – Pescatarian Food List

Leave a Reply Cancel reply

About Me

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Yamaha R6 Specs

How to Create a Bodybuilding Diet

Understanding Macronutrients

Carbohydrates

Protein

Fat

Determine Caloric Needs

Figure Out Your Eating Schedule

Conclusion

Share this:

You Might also like

Pre-Workout vs. Post-Workout Supplements: What You Need to Know for Optimal Fitness Results

Key Takeaways

Comparison Table: Pre-Workout vs. Post-Workout Supplements

Understanding Pre-Workout Supplements

Definition and Purpose of Pre-Workout Supplements

Key Ingredients Typically Found in Pre-Workouts and Their Benefits

How Pre-Workout Supplements Enhance Performance, Endurance, and Focus

Considerations for Choosing a Pre-Workout Supplement

Exploring Post-Workout Supplements

Definition and Purpose of Post-Workout Supplements

Critical Components of Post-Workouts and Their Roles in Recovery

The Importance of Post-Workout Nutrition for Muscle Recovery, Growth, and Replenishment

Tips for Selecting the Right Post-Workout Supplement

The Synergy Between Pre- and Post-Workout Supplements

How Pre- and Post-Workout Supplements Work Together to Enhance Overall Fitness Outcomes

Timing Your Supplements for Maximum Effectiveness: The Anabolic Window and Beyond

Balancing Supplementation with Whole Food Sources for Optimal Health and Performance

Tailoring Your Supplement Strategy to Your Fitness Goals

Weight Loss

Muscle Gain

Endurance Improvement

Overall Health

Safety and Considerations

Common Misconceptions and Safety Concerns

The Importance of Hydration

Potential Interactions with Other Supplements

When to Consult a Healthcare Provider or Nutritionist

6 FAQs About Pre- and Post-Workout Supplements

Can I use both pre- and post-workout supplements together?

Do I really need supplements to see fitness results?

How do I choose the best supplement for me?

Are there any risks associated with pre-workout supplements?

How long should I wait to eat after taking a post-workout supplement?

Can supplements replace a balanced diet?

Conclusion

Share this:

What Is A Pescatarian Diet?

Benefits of Pescatarianism

Healthy Fish – Pescatarian Food List

Share this:

What Is Allicin?

Overview

Potential Value

Absorption Feature

Share this:

Leave a Reply Cancel reply

About Me

Popular Guides

Recent Posts

Yamaha R6 Specs