Find out how to stimulate anabolism and protein synthesis without taking steroids with some dietary adjustments. Secrets from the bodybuilding pros. The body needs a variety of nutrients. These include flavonoids and phytoncides. Find out where phytoncides and flavonoids should be in the bodybuilder's diet.
All athletes know about the need to consume protein, creatine, vitamin and mineral complexes and other nutrients. But there are other compounds that should also make up the diet in bodybuilding: Phytoncides and Flavonoids. It is about them that we will now talk.
What are phytoncides?
Phytoncides are biologically active substances of plant origin. In the course of recent scientific research, it has been found that they are very beneficial for the body. Phytoncides have a very wide range of effects on the body. When applied to bodybuilding, their value lies in the acceleration of recovery processes.
You have probably come across painful sensations in the muscles after training and you know that they are caused by micro-tissue damage. Until the pain has passed, it is better not to visit the hall. Antibiotics can speed up recovery, but they have a fairly large number of negative effects and their use is not an option for you.
Phytoncides produce an effect similar to antibiotics and do not harm the body. It should also be noted that most phytoncides also have antioxidant properties, which makes them doubly useful. Let's take a look at the types of phytoncides.
Carotenoids
Natural antioxidants that play the role of a pigment in plants. All vegetables and fruits with a bright color necessarily contain carotenoids.
Beta carotene
This substance is found in red, orange, dark green and red fruits and vegetables. It is the strongest antioxidant that can even resist cancer. In addition, beta-carotene has a positive effect on the performance of defense mechanisms and human memory.
Lycopene
This substance also belongs to the class of carotenoids and is the most powerful antioxidant among them.
To provide your body with enough phytoncides, you need to do the following:
- Drink green or black tea daily.
- Consume about 250 grams of soy per week.
- Beans should be included in your diet several times throughout the week.
- Eat thyme, dill, and other herbs.
- Drink red wine or replace it with cranberry or grape juice (red varieties).
- Eat berries.
What are flavonoids?
Flavonoids are plant biologically active substances, the effect of which is reminiscent of vitamins. There are several groups of these substances, but in relation to bodybuilding, two are of interest: flavones and isoflavonoids.
Flavones are a fairly large group of substances found in tea, vegetables, wine and fruits. They have strong antioxidant and anti-inflammatory properties. Many people know that vitamin E is a powerful antioxidant, but quercetin in onions, red grapes, tea and other plants is superior in this indicator.
Red wine contains a special substance - proanthocyanide. It is part of the grape seed and is found in it when wine is made. Many scientists explain the relatively low level of development of cancer among the inhabitants of France by their love for red wine.
Another flavonoid found in grapes, this time in the skins, is resveratrol. If you are not a wine lover, then you can safely replace it with grape juice. Resveratrol is also found in large quantities in cranberries. Tea contains catechins. This substance is considered the best way to fight cancer. In the course of numerous scientific experiments, it was found that the antioxidant properties of catechin are superior to vitamin C and beta-carotene. Also, tea has a very beneficial effect on the work of the vascular system. But when using it, you should not add milk, as this product binds catechins and other antioxidants.
Cruciferous vegetables contain substances that perfectly protect the cellular structure of body tissues. In addition, their ability was found to dramatically accelerate recovery processes. Eat broccoli, cabbage, zucchini, and Brussels sprouts to keep your tissue cells well protected.
The healing properties of garlic and onions have been known since ancient times. All modern research not only confirmed this fact, but also discovered new abilities of these plants. So, say, onions and garlic contain substances that activate enzymes, whose task is to cleanse the body. This, in turn, will significantly accelerate the recovery of the body.
Learn about phytoncides and their purpose here:
