VeeFitness

Bringing you the latest in health and fitness


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Quercetin To Boost Muscle Endurance


Researchers found that this powerful antioxidant flavonoid increases muscle cell mitochondria (which covert nutrients into energy). Mice given quercetin supplements not only had higher levels mitochondria in their muscle cells, but they were able to run significantly longer before exhaustion than mice given a placebo.

Take about 500 milligrams of quercetin twice a day with meals to get more reps with a given weight and go longer with your cardio.


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Banana Kiwi Super Smoothie


A high in nutrients protein shake for the muscle and taste buds.

Preparation: 5 minutes
Serves: 1 serving
Energy: 347 calories per serving

Ingredients:
– 1 large banana
– 1 scoop vanilla protein powder
– 6 oz nonfat plain greek yoghurt
– 1 cup unsweetened almond milk
– 1 kiwi fruit

Method:
1) Chop the fruits.
2) Blend all the ingredients for 1-2 minutes.
3) Serve.


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Not Eating Enough Fibre


Fibre is probably the least thought of nutrient in bodybuilding, yet it is extremely helpful and beneficial to you as a dieting bodybuilder to keep things moving along smoothly and to help your body digest all that extra protein in your diet. This ensures that you get the proper absorption of nutrients from all the food when you are eating six to eight meals a day. If sufficient fibre is not consumed, your body can become toxic and in some extreme cases you can have impactment, which would require medical attention. The best way to get adequate fibre is a combination of fibre supplements along with fibrous vegetables. Fibre also helps to keep you more satiated.


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Pec Striations


My pecs are thick from heavy bench presses and dips, but I don’t have any striations. Yet I’ve done hundreds of sets of crossovers over the last year or so. What’s wrong?

You could do thousands of sets of crossovers over many years and still see no striations in your pecs. Alternatively, you could no crossovers whatsoever yet still see striations. (Similarly, you could do countless sets of crunches yet never see your abs.) The key issue is your bodyfat percentage. No matter how large your pecs are, and no matter how many crossovers you do, if your bodyfat percentage is too high you will never see your pec striations. (Similarly, no matter how much ab work you do, if you have too much fat over your abs you will never see your six pack.)

If you want your pec striations to be visible, gradually reduce your bodyfat percentage to under 10% – sufficiently under to produce the required visibility.

Also don’t do crossovers thinking that they will build big pecs. They may help you to build some additional detail in your pecs, which you would see only if you are very lean, but they won’t build a lot of muscle, at least not if you are a typical, natural bodybuilder.


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Plasma Protein for Recovery


You are familiar with whey and casein, as well as soya, and probably other vegetable protein powders, such as rice and pea protein. But plasma protein powders are fairly new to the market.

Plasma (also known as serum) protein starts with blood, typically from cows. The red blood cells are removed and the remaining liquid is plasma, or serum if the blood-clotting factors are removed. This liquid is spray-dried and ground into a fine powder that is more than 90% powder. Most of that is from albumin, which is the major protein in blood and is responsible for carrying certain hormones and maintaining blood volume, and from immunoglobulins or antibodies, which fight off foreign invaders in the body. Taking plasma protein can boost your immune system, which can help prevent you getting sick or help you recover quicker from an illness. In fact, University of Barcelona researchers reported that rats infected with the Staphylococcus aureus bacterium, that were given plasma protein powder, produced more anti-inflammatory and fewer inflammatory agents than rats given regular milk proteins, and thus had a better capacity to recover from the infection.

To prevent illness from derailing your training, especially during the flu season, choose plasma (or serum) protein that supplies at least 40% immuniglobulins and add about 10 grams to your pre-workout and post-workout protein shakes. Also add 10 grams to other shakes you have throughout the day.