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Vitamin D and Calcium


This vitamin and mineral stack not only boosts bone health, but also testosterone levels.

Vitamin D
This fat-soluble vitamin is important for bone health and mental well-being, also benefits muscle strength and fat loss, and it may be critical for maintaining high testosterone levels. searchers at the Medical University of Graz (Austria) reported that subjects with sufficient vitamin D levels had significantly higher testosterone levels than those with less vitamin D.

Calcium
In addition to its bone-boosting effects, calcium is also important for muscle contractions and it even aids fat loss. But calcium may boost testosterone, too. One study from Selcuk University (Turkey) found that subjects taking about 16 milligrams of calcium per pound of bodyweight (about 3300 mg for a 200 pound guy) had higher testosterone levels during workouts than subjects not taking supplemental calcium.

Take It Like This:
To increase your testosterone levels, take 1000-2000 interation units of vitamin D two or three times daily with meals and 500-600mg of calcium two to five times a day.

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Restricting Sodium – A Good Idea?


Sodium is a great mineral that helps to regulate overall balance of vitamins and minerals present in your body. It is a very common misconception that sodium directly leads to bloating. Sodium should be controlled not cut out. Especially when you are low on carbs, as it is responsible for muscle fullness and strong muscle contractions. Being low on carbs stops your muscles drawing fluid into the muscles, and you need sodium to help you keep hydrated. Going too long without it eventually leads to dehydration. Sodium does make you hold water, but when you are training for a contest, doing cardio, tanning and posing, you are losing an enormous amount of sodium in your sweat and urine. This should be replaced through dietary sodium or you will experience cramping, weakness and low blood pressure. Sodium is only your enemy about 24-36 hours away from your show.


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I Have A Very Diverse Diet And I Consume A Ton Of Calories Everyday. Is It Still Necessary To Take A Multivitamin?


For some people, multivitamins are a waste of money. Since hard training athletes often need additional supplementation, it is better to stick to food-based multivitamins. You should also focus on consuming specific vitamins and minerals that athletes are notoriously deficient in such as zinc, magnesium, vitamin D, fish oil and curcumin, which are beneficial for performance and overall health.


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Eat Apples to Lose Body Fat?


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According to recent studies, ursolic acid which is a waxy compound found in apple peel has serious muscle-building properties. Mice suffering from atrophy were given ursolic acid and this halted muscle degradation. When ursolic acid was administered to healthy mice, it actually sparked muscle growth and even reduced body fat.

Apples are low in calories and fat, low in sodium, and contain vitamins and minerals as well as fiber. These can all help you to lose weight in different ways. The fiber helps you feel full longer because it expands in your stomach so it takes less food to satisfy your hunger.

The slow digesting carbohydrates in apples also make them ideal pre-workout fuel.

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Health Benefits of Guava Fruit


Guava

Guavas are low in calories and fats but contain several vital vitamins, minerals, and antioxidant poly-phenolic and flavonoid compounds that play a pivotal role in prevention of cancers, anti-aging and boosting the immune system. The fruit is very rich source of soluble dietary fibre, which makes it a good bulk laxative. The fibre content helps protect the colon mucous membrane by decreasing exposure time to toxins as well as binding to cancer-causing chemicals in the colon.

Guava fruit is an excellent source of antioxidant Vitamin C. 100 g fresh fruit provides 228 mg of this vitamin, more than three times the DRI (daily-recommended intake). Outer thick rind contains exceptionally higher levels of Vitamin C than central pulp. Scientific studies shown that regular consumption of fruits rich in Vitamin C helps the body develop resistance against infectious agents and scavenge cancer causing harmful free radicals from the body. Further, the vitamin is required for collagen synthesis within the body. Collagen is the main structural protein in the human body required for maintaining the integrity of blood vessels, skin, organs, and bones.

The fruit is a very good source of Vitamin A, and flavonoids like beta-carotene, lycopene, lutein and cryptoxanthin. The compounds are known to have antioxidant properties and are essential for optimum health. Further, Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotene is known to protect from lung and oral cavity cancers. 100 g of pink guava fruit provides 5204 µg of lycopene, nearly twice the amount that in tomatoes. (100 g tomato contains 2573 µg of lycopene). Studies suggest that lycopene in pink guavas prevents skin damage from UV rays and offers protection from prostate cancer.

Fresh fruit is a very rich source of potassium. It contains more potassium than other fruits like banana weight per weight. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Further, the fruit is also a moderate source of B complex vitamins such as pantothenic acid, niacin, vitamin B6 (pyridoxine), Vitamin E and K, as well as minerals like magnesium, copper, and manganese. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells.