3 fresh apricots: 54 calories, 1,5 g of protein, 12 g of carbohydrates, 2,5 g of fibers.
1/4 glasses of dried apricots: 84 calories, 1 g of protein, 20 g of carbohydrates, 3 g of fibers.
1/2 glasses of tinned apricots; 64 calories, 1 g of proteins, 15 g of carbohydrates, 2 g of fibers.
Why to buy normal potato when batata much more tasty and is more nutritious? In it there is a lot of beta carotene, potassium, vitamins C and B6, food fibers. Normal potatoes, of course, too are useful, but in it it is few beta carotene. Irrespective of the fact which you prefer potato, do not fry it on fat at all.
Batata, about 150 g: 117 calories, 2 g of proteins, 28 1 carbohydrates, 3,4 g of fibers.
The tuna is rich steroids side effects with protein and in addition contains an invaluable type of fats an omega 3. These fats are known that they are capable to protect the athlete's heart from overvoltage. There are also data that fats an omega 3 are capable to stimulate growth of muscles. Many eat fish directly from banks, but it is possible to think up and something is more cheerful, for example, a green salad with a tuna or sandwich.
Tuna in own juice, 100 g: 116 calories, 26 proteins, 0 g of carbohydrates, 1 g of fats.
Protein powder - the most convenient source of a protein. Judge for yourself: in powder there is no gram of fats also! It is possible to cook protein cocktails on milk, with adding of fruit, and it is possible and to fill in porridge. The best a type of protein - that from milk: serumal and casein. Soy proteins are good too, but are worse acquired. But contain izoflavona which significantly reduce cholesterol level. So, soy powder - a thing irreplaceable for the musclemen sitting on steroids. What it is better - a net protein or with adding of carbohydrates? Cocktail from proteins and carbohydrates will be suitable for having a snack more. It should be added only a net protein to porridge.
Protein, 30 g: 100 calories, 24 g of proteins, 0 g of carbohydrates of 0 g of fats.
Apples it would seem, the common fruit but very useful. One-two always need to be had in a sports bag. Source of digestible simple carbohydrates. Almost instantly raises sugar level in blood. Sour apples contain a lot of potassium and vitamin C. Apples are very convenient and economic method to satisfy hunger. Besides apples contain izoflavona (see above).
Apple of average value: 81 calories, 21 g of carbohydrates. nearly 4 g of food fibers.
Heavy training worsens digestion as any stress. Yogurt can help as at it there are useful fungal cultures activating digestion. Besides in yogurt there is a lot of calcium, and calcium is necessary as air when you consume a protein more than normal. The protein increases a calcium consumption an organism. In the conditions of deficit of calcium the body withdraws it from bones, and therefore any risk of injuries sharply increases. Yogurt can be mixed with fresh fruit, to shake up in the mixer and to drink in the form of cocktail, to cook different sauces on its basis.
Yogurt without sugar, 240 g: 127 calories, 13 g of proteins, 17 g of carbohydrates.
This most valuable exotic steroids side effects fruit costs surprisingly not much and is on sale everywhere. The sensation of a kiwi is that fruit contains vitamin C more, than a lemon! In addition in a kiwi there is a lot of potassium. Fruits of a kiwi can be eaten so: they are cut in half and eat away a core a teaspoon.
Kiwi: 46 calories, 11 g of carbohydrates, 2,6g fibers.
Pizza in itself is very convenient for the body builder as even its small piece contains many calories. Besides in pizza there are both carbohydrates, and proteins. Irrespective of whether you will make pizza or to buy in shop, select a stuffing easier - with the low content of fats. Nutritional value at different sorts of pizza, clear, different, but anyway it is rather big. Ready pizza in the frozen type is convenient. Here it is not necessary to subtilize: the maintenance of macrocells and calories is written on a label.
Pizza (138 g); 270 calories, 25 g of proteins, 30 g of carbohydrates, 9 g of fats
Contains a concentrate of carbohydrates, vitamin C, carotinoids, potassium and folic acid. Instantly raises sugar level in blood. In pulp of fresh orange of useful food fibers, of course, it is more, than in juice with pulp. However carbohydrates from juice are quicker acquired.
In one glass of juice: 105 calories, 2 g of proteins, 24 g of carbohydrates, traces of fats.
Having investigated 40 fruit and vegetables, scientists found out that bilberry possesses the greatest antioxidant capability. Antotsianina (giving to this berry blue color) and other components which are contained in bilberry for the body builder have the mass of useful properties. In particular, save sight which at the body builder usually falls on condition of genetic predisposition. In bilberry there is a potassium, zinc, magnesium, a quantity of vitamin C and food fibers. There is no fresh, purchase freshly frozen.
One glass of bilberry: 80 calories, 1 g of proteins, 19 g of carbohydrates, 1 g of fats, 4 g of fibers.
According to nutritionists, this ideal power supply in renewal period of an organism after training. With such drink you receive about 350-400 calories, about 20 g of proteins, 60 g of carbohydrates are also probably a little fats (about 10 g). You can mix a powder protein with milk and add fruit to drink. And you can purchase ready proteinaceous and carbohydrate mix.
Drink for recovery of forces after trainings, 600 g: 400 calories, 20 g of proteins, 60 g of carbohydrates, 9 g of fats.
All types of nuts are useful to the body builder. For example, in a peanut there are proteins, food fibers, magnesium, vitamin E, copper, phosphorus, potassium and zinc. The filbert, walnuts and almonds are good. But! You should not eat nuts in large numbers - after all there many fats. A one-time portion - about 30 g.
Roasted unsalted peanuts, 30 g: 178 calories, 7 g of proteins, 6 g of carbohydrates, 14 g of fats, 2 g of fibers.
This most important nutrient for steroids side effects athletes. You need to drink about 3,5 l a day. The increased water acceptance by athletes is explained by two reasons. First, a lot of water demands digestion of proteins and carbohydrates. (So, acceptance of water is in direct dependence with the caloric content of your diet. Than it is higher, those should drink waters more.) The second: the organism of the athlete spends waters much more because of physical activities. In day of especially heavy trainings it is necessary to increase even more water acceptance to compensate extreme loss of liquid. Even small dehydration harms heart, and therefore you should keep liquid acceptance under strict control.