Huge money and enormous efforts are spent all over the world on the search and production of potent anabolic steroids. Numerous scientific research to search for anabolic drugs that do not fall under the classification of doping. Sports pharmacology has become an independent branch of science. Throughout the world, the illegal trade in anabolic steroids is approaching the scale of the drug trade. Meanwhile, there is a very simple and very effective way for a qualitative and quantitative breakthrough in recruiting muscle mass. And this is achieved through manipulation of certain types of food products.
We are talking about carbohydrate unloading - loading. Americans call carbohydrates carbohydrates. A beautiful term, similar to a scientific one. That's why it has taken root all over the world.
What is the essence of the method. The fact is that the body is completely deprived of carbohydrate foods for a certain time. Carbohydrates are then reintroduced into the diet at a time when the body has already adapted to the absence of carbohydrates, and this leads to dramatic increases in strength and muscle mass.
The body receives the bulk of its energy from carbohydrates. Carbohydrates are oxidized in the mitochondria of cells and the energy thus released is stored in the form of ATP. Some of the energy is dissipated as heat and is maintained as heat and maintains body temperature at a constant level. The body needs this because... all biochemical reactions in it require a certain temperature regime. Carbohydrates are formed in plants by photosynthesis from carbon dioxide and water. This is where they got their name. All carbohydrates can be divided into simple (sugars) and complex.
Simple carbohydrates:
Monosaccharides: glucose, fructose, galactose.
Disaccharides: sucrose, lactose, maltose.
Complex carbohydrates:
Polysaccharides: starch, glycogen, pectin, fiber.
Monosaccharides have the simplest chemical structure and are therefore very easily broken down and absorbed. Simple carbohydrates dissolve well in water. They have a distinct sweet taste, but their sweetness varies. Fructose (fruit sugar) has the greatest sweetness. It is almost twice as sweet as regular sugar. Honey is sweeter than regular sugar precisely because it contains a lot of fructose. In terms of sweetness, fructose is followed by sucrose (regular or cane sugar), glucose (grape sugar), maltose (malt sugar), galactose, lactose (milk sugar). Fructose, compared to other simple carbohydrates, is absorbed more slowly in the intestine. However, it is converted faster and easier than other carbohydrates into glycogen in the liver and muscles. Glucose is absorbed most quickly compared to other sugars. Quantitatively, glucose is the main source for glycogen synthesis in the liver and muscles. Glucose is the main source of energy for the entire body. The brain consumes glucose to the greatest extent, followed by the liver, muscles, kidneys, heart and other organs in terms of the amount of absorbed glucose per unit weight. All complex carbohydrates, entering the body, are first broken down into glucose and only then absorbed by the body. Glucose is the body's main energy metabolite.
Theoretically, fat oxidation can provide twice as much energy as glucose oxidation. However, fat penetrates the mitochondrial cell membranes with great difficulty and is difficult to oxidize. Glucose penetrates into the cell very easily and is oxidized very quickly, which is why we consider glucose as the main energy substance. Glycogen in the liver and muscles also first breaks down into glucose and only then is included in energy metabolism.
Since the role of glucose in energy metabolism is very large, in the process of evolution mechanisms emerged and became established to protect the body from a deficiency of this main fuel.
In the body of an ordinary person, when there is a lack of glucose, it is synthesized from amino acids and fats, however, the specific gravity of such glucose is very small, and the body’s ability to synthesize glucose from other food components is small. The body of an athlete is a completely different matter. The main effect of any training is to create an energy deficit in certain neuromuscular structures. This is the main incentive to strengthen protein synthesis and adaptation of the body to heavy physical activity. Among the huge number of adaptive reactions, there are also the following: the body learns to extract more glucose from amino acids and fats. The process of glucose synthesis by the body itself is called gluconeogenesis, i.e. new glucose formation. The higher the athlete’s qualifications, the more developed his gluconeogenesis mechanism is, the more glucose the body can synthesize. The intensity of gluconeogenesis is the main mechanism that ensures the body's endurance in both aerobic and anaerobic sports. The body's ability to recover after competitive stress also depends on gluconeogenesis.
For glucose to penetrate into the cell, insulin is required - the main hormone for the regulation of carbohydrate metabolism. It is curious, however, that many organs can absorb glucose through the non-insulin route. This is primarily characteristic of the brain and liver. The body repeatedly insures its metabolism against possible deficiency of insulin and other hormonal factors. This allowed man to survive and win in the animal world.
In our daily diet of simple carbohydrates, we mainly consume granulated sugar, with which we drink tea, which we add to confectionery and drinks. In the digestive tract, sucrose easily breaks down into glucose and fructose, and they are directly oxidized in mitochondria to form ATP.
Lactose is milk sugar found only in milk. Its typical feature is poor digestibility in the adult body. If in the body of children lactose is broken down and absorbed almost instantly, then in the adult body it passes undigested to the large intestine. In the intestines, lactose begins to ferment with the formation of a large number of toxins, gases, etc.
Poor lactose breakdown is the reason many adults cannot tolerate whole milk. In fermented milk products, lactose is already destroyed by lactic acid fermentation bacteria, which is why they are absorbed so easily even in the body of an adult. Complex carbohydrates in our food are represented mainly by starch. The proportion of starch in the average person's diet far exceeds the proportion of simple carbohydrates. Starch makes up on average 80% of the total amount of carbohydrates consumed. Starch is a polymer that cannot dissolve in water. With water it is able to form a colloidal solution. The simplest example of a colloidal solution is the well-known jelly. IN gastrointestinal tract starch is first broken down to dextrins, then dextrin is broken down to maltose, and then to glucose. And only glucose is again included in energy metabolism.
Glycogen as a food source of carbohydrates is of no practical importance.
In the body, glycogen is used as a carbohydrate depot in muscles, liver, heart, kidneys, etc.
As needed during the execution muscle work glycogen is again broken down into glucose, and the glucose is burned to release energy.
Glycogen makes up up to 3% of muscle mass and up to 20% of liver mass. From here it becomes clear what role it plays in these organs.
Pectic substances are divided into protopectins and pectins. Protopectins are the main component plant cell walls. The intercellular layers also consist of them. This is the framework of plant tissues. Protopectins themselves cannot serve as a source of energy. They, however, are capable of breaking down into pectins and cellulose.
Pectins can be broken down in the intestines to glucose and tetragalacturonic acid. But this is not the main role of pectins. Pectins in an aqueous solution turn into a jelly-like, colloidal mass. Some berries and fruits (red currants, apples) can be used to make jelly without any gelatin. Colloidal masses of pectins are able to bind cholesterol, bile acids, and toxic substances in the intestines and remove them from the body. Recently, many new dietary products with a high content of pectin have been proposed for use to reduce cholesterol levels in the body and remove heavy metal salts (tetraethyl lead, etc.)
Phase No. 1. Carbohydrate unloading.
How is carbohydrate unloading carried out? Carbohydrate unloading implies a one-time refusal to eat any carbohydrates: simple or complex. All types of sugar, confectionery and flour products, potatoes and other products containing starch are excluded from the diet. All types of vegetables and fruits are excluded: nuts, peas, beans and other legumes, mushrooms, which due to some misunderstanding are sometimes classified as protein products contain large number complex carbohydrates. In short, no plant foods should be consumed.
What then should the diet consist of? During the carbohydrate unloading phase, the diet should consist exclusively of protein products of animal origin. What protein products are most preferable? Those that are easier to digest. Of all protein foods, egg white is the most easily digestible. He should be given preference. The amino acid spectrum of egg white is ideal in its composition. All essential amino acids are optimally balanced in the egg. The World Health Organization (WHO) adopted egg white as the standard. When it is necessary to evaluate the qualitative composition (amino acid balance) of any protein product, a comparison is made with the amino acid balance of egg white.
The egg, among other things, has no tissue structure. The entire egg is one large cell, which means there are no cell membranes to digest. Eggs must be eaten boiled. Denatured cooked egg whites are easily broken down by digestive enzymes, are quickly absorbed and leave no waste behind. Raw egg whites are digested and absorbed extremely poorly, because... it contains a special antitrypsin enzyme that destroys trypsin, one of the main digestive enzymes. In addition, raw egg whites contain avidin, an antivitamin substance that irreversibly binds vitamin H. Egg yolks are less digestible, and if financial resources allow, it is best to eat egg whites alone. After egg whites come lactic acid products: kefir, yogurt, cottage cheese, cheese (low-fat varieties). The proteins of fermented milk products are represented mainly by casein, which, being already partially denatured by fermented milk bacteria, is relatively easily digested, although not as completely as egg white.
Casein (caseinogen) is a phosphoprotein in which phosphorus in the form of phosphoric acid is bound to amino acids. Just as there is never a lot of money in a person’s life, there is never a lot of phosphorus in the body.
The main energy accumulator is adenosine triphosphoric acid, the main structural component of all cell membranes without exception - phospholipids, by the way, and teeth consist of phosphorus and calcium salts, the inclusion of many vitamins in the metabolism is impossible without the addition of a phosphorus residue, etc.
What is especially good is that casein is associated with milk calcium and forms active casein - a calcium phosphate complex. Milk calcium is the most easily digestible calcium existing in nature. Fermented milk products are the main source of calcium in our diet. Muscle contractions are not possible without the participation of calcium ions. The fats of fermented milk products contain deficient arachidonic acid, which takes part in the construction of cell membranes and removes cholesterol from cholesterol plaques. Only dairy products contain the biologically active protein-lecithin complex. The overall balance of all substances that make up milk is characterized by an anti-sclerotic orientation, which has a normalizing effect on serum cholesterol levels.
All dairy products are a good source of vitamins. Vitamins are formed due to the activity of lactic acid bacteria. Lactic acid bacteria not only produce vitamins, but also secrete a special kind of antibiotics that suppress putrefactive bacteria in the intestines. Products made using acidophilus bacillus have the greatest ability to suppress protein putrefaction: acidophilus yogurt, acidophilus paste, cottage cheese. Having an acidophilus starter, you can easily prepare all these products at home from regular milk. Only before fermentation, milk must be pasteurized to destroy all foreign microorganisms. You can pasteurize milk by heating it to 60 degrees, or by bringing it to a boil. Dry acidophilus starter is sometimes sold in pharmacies, but you can do without it if you simply ferment the milk with some acidophilus product.
In terms of its ability to suppress putrefaction in the intestines, kefir follows acidophilic products. Kefir is nothing more than a real fungal culture, because... It is made using lactic acid fungi. In the experiment, volunteers took 1 glass of kefir per day at night. After just 7 days, all toxic products of putrefaction disappeared from the urine, which indicates a complete cessation of putrefactive processes in the intestines.
Following kefir is yogurt, made in factory conditions using pure cultures of lactic acid streptococci. Ordinary homemade yogurt made from sour milk contains wild lactic acid streptococci, but even it can suppress the rotting of proteins in the intestines.
Fermented milk products are followed by fish and seafood in terms of amino acid composition and lightness. Fish proteins are digested, but worse than proteins from lactic acid products, because... fish meat already has a tissue structure and consists of muscle fibers. To begin to digest fish muscle proteins, the body must first digest the muscle fiber membrane, and it is much more difficult to digest than the muscle proteins themselves. Fish proteins have the ability to reduce cholesterol and neutral fats in the body, because. contain a large amount of lipotropic amino acid – methionine.
Fish oil, which consists of monounsaturated and polyunsaturated fatty acids, has high biological properties. These fatty acids are similar in chemical structure to vegetable fats. Evolution has done a good job on fish. If their body contained fat similar to meat fats, then they would simply freeze in water, because fat obtained from meat becomes solid at a certain temperature. Fish do not freeze and do not harden even in the most cold water. The lipotropic effect of fish proteins is enhanced by the lipotropic effect of fish fat. In those countries where the basis of the diet is fish and seafood, the cholesterol content in the body is much lower than in countries where they eat mainly meat. An example of such a “fish” country is Japan. The cholesterol content in the blood of the average Japanese is more than 2 times lower than in the blood of the average European. Atherosclerosis, of course, develops in the Japanese (with age it develops in everyone), however, it develops a decade later than in other peoples. Therefore, life expectancy in Japan is much higher than in other countries. The Japanese proudly say to themselves that they eat fish, not meat. If a Japanese person moves to another country and starts eating meat, then he ages even faster than the indigenous population. From this it becomes clear that the longevity of the Japanese is explained solely by their diet, and not by anything else. Fish, especially sea fish, contains many mineral elements necessary for humans. First of all, iodine. Interestingly, pollock is the cheapest fish in our country; in Japan it is considered a delicacy and is very expensive. And red fish is quite the opposite.
Meat proteins occupy the last place in the hierarchy of animal proteins. Although they are well balanced in their amino acid composition, they are difficult to digest, because muscle fibers meat have a very strong, thick and difficult to digest shell. Meat is never digested or completely absorbed in the body. Microscopic examination of the stool of people who eat meat always reveals undigested muscle fibers.
So, in the carbohydrate unloading phase, the entire diet consists of protein foods only. The menu is not so varied, but quite passable. As for fats, it all depends on what goals the athlete sets for himself. If the goal is to simultaneously get rid of excess fatty tissue, then you should not consume any fats with the exception of 2 - 3 tablespoons of vegetable oil. There is no fat deficiency in the body even when fat is 100% excluded from the diet. Firstly, all animal protein products contain some amount of fat. Meat and dairy products contain fat from saturated fatty acids. Fish and seafood contain fat from unsaturated and polyunsaturated fatty acids.
It's hard to do without sweets completely. There are habits that are very difficult to overcome. And here artificial sugar substitutes come to our aid - saccharin, sweetener (aspartate). Saccharin is a derivative of benzoic acid. The sweetness of saccharin is 500 times higher than the sweetness of regular sugar. Saccharin does not have any side effects on the body. In case of an overdose, instead of a sweet taste, bitterness appears. Slastilin is a substance less sweet than saccharin and is a derivative of aspartic acid. It has no toxic effect, but unlike saccharin, it does not give a bitter taste in case of an overdose.
In addition to saccharin and sweetener, there are other sugar substitutes, such as xylitol and sorbitol, but they have a certain calorie content and are included in carbohydrate metabolism, so they cannot be used during carbohydrate unloading.
A protein diet in the complete absence of carbohydrates initially leads to a very significant drop in blood sugar levels. Those glycogen depots contained in the liver and muscles last less than a day. After this, blood sugar drops quite noticeably. This leads to a sharp decrease in performance, both mental and physical. Muscle strength and endurance decrease sharply. Athletes sometimes cannot even handle half their normal training load. The blood reaction shifts to the acidic side due to the accumulation of ketone bodies - under-oxidized fatty acid products. Fat cannot be completely oxidized without the energy supplied by carbohydrates. As a result of acidosis, general lethargy increases and drowsiness appears. During the first few days, glycogen depots in the liver and muscles are completely depleted. Lethargy, weakness and lethargy gradually increase and reach a maximum by 7-10 days. On days 7-10 there is a sharp improvement in well-being, complete disappearance of lethargy, weakness and drowsiness. This is due to the fact that all the necessary amount of glucose is now synthesized from amino acids and fats. The synthesis of glucose from fat and amino acids - glucogenesis begins almost immediately after eliminating carbohydrates from the diet. In the liver, a special kind of short-lived proteins begin to be synthesized, which are enzymes of glucogenesis, i.e. regulate the flow of fatty acids and amino acids into liver mitochondria, as well as into those structures where new glucose formation occurs. The formation of gluconeogenic enzymes is stimulated by acidosis. The stronger the previous acidosis, the more active glucose synthesis will subsequently occur. After the disappearance of ketone bodies from the blood, not only weakness disappears, but also a gradual restoration of athletic performance occurs. The longer the carbohydrate unloading phase lasts, the less amino acids are consumed for energy needs, and the more fats are consumed. The two main adaptive mechanisms of the human body in this situation are increased oxidation of fatty acids and the new formation of glucose directly from fat. During the first days of fasting, glucose is synthesized in the liver, then, during the process of glucogenesis, the kidneys are turned on, and after a few days, the intestines.
There is a gradual restoration of glycogen reserves in the liver and muscles, only this glycogen is synthesized not from dietary glucose, but from glucose formed from fats and amino acids.
Compensation of acidosis and subsequent restoration of glycogen reserves in different muscles advance in different terms, from one to three weeks from the beginning of the fasting period. At the beginning of carbohydrate unloading, as a rule, you really want sweets, you want bread and flour products. You can even dream about sweets and cakes at night. However, in the future, as gluconeogenesis activates, the craving for sweets disappears and the person forgets about the existence of carbohydrate products, as if they did not exist at all.
Complete adaptation of the body to a carbohydrate-free diet is a signal that it is time to move on to the second phase - carbohydrate loading.
Carbohydrate loading is no less important than unloading. Carbohydrates have the ability to bind water. 1 gram of carbohydrates retains about 4 grams of water in the body. If during the loading period you immediately start eating the usual amount of carbohydrates, then water overload occurs: swelling, headache, and increased blood pressure etc. People with an excited nervous system may experience general agitation, sometimes turning into aggression and insomnia. The loading period is therefore carried out very carefully. In the first days, carbohydrates are taken in small portions, in subsequent days their amount gradually increases. And so on until it reaches normal values.
How long should the boot period last? Its duration depends on the duration of the preceding unloading period. If the unloading period lasted a month, then the loading period should take at least a month. During this month we should start consuming carbohydrates and gradually increase their amount to normal levels. Since the usual amount of carbohydrates taken is strictly individual, we will not dwell on grams and calories in this article. Having calculated in advance how much carbohydrates we consume in a normal everyday life, divide this amount by the number of days of the recovery period. Let's say we eat a total of 30 g of sugar, 300 g of bread and 300 g of potatoes per day. If the recovery period lasts 30 days, then we must divide the usual daily carbohydrate diet by 30. It turns out that for one day of loading there are 3 g of sugar, 10 g of bread and 10 g of potatoes. On the first day of the loading period, we consume 130 of the daily carbohydrate diet. Those. the same 3 g of sugar, 10 g of bread and 10 g of potatoes. And then, adding 130 every day, in a month we will already eat our entire daily requirement. The entire daily carbohydrate diet has been restored.
Since, during the fasting period, the body adapts to a carbohydrate deficiency and restores glycogen reserves (glycogen of the liver, muscles, heart, etc. Internal organs constantly self-renewing. If we say that glycogen reserves are restored due to the constant synthesis of glucose from fats, this means that glycogen is constantly consumed and is constantly filled with glucose of fat origin), then with the start of loading, glycogen begins to be synthesized from two sources at once: from glucose of “fat” origin" and from glucose supplied with food. The activity of enzymes that catalyze glycogen synthesis is very high, and the amount of newly synthesized glycogen is limited mainly by glucose sources. Therefore, from the very beginning of the loading period, glycogen is synthesized in increased quantities. If the unloading and subsequent loading periods were long enough (at least 1 month), then the amount of glycogen in the liver and muscles can be increased to 200% of the normal level. This is a very high figure. No medications, including anabolic steroid and insulin, we cannot raise glycogen levels in the liver and muscles as high. This means an almost twofold increase in endurance and a one and a half times increase in muscle strength. One could only dream of such increases in strength and endurance before, when there was no proven method of carbohydrate unloading - loading.
At the very beginning of the loading period, there is sometimes slight lethargy and pleasant drowsiness. Then, as the amount of carbohydrates in the diet increases, the inhibition passes and is replaced by a state of emotional and physical recovery. Subjectively, this is felt in the form of an increase in mood and the appearance of a thirst for activity. The speed of thinking increases and the motor reaction improves. The resistance of the entire body to a lack of oxygen and to all unfavorable environmental factors increases. IN better side The endocrine balance changes and the body's absorption of vitamins increases.
To the greatest extent, carbohydrate unloading - loading increases the body's endurance. It is especially popular among track and field athletes, skiers, rowers, swimmers and speed skaters. Recently, more and more weightlifters, wrestlers and high-class bodybuilders are using carbohydrate unloading - loading in their arsenal. Professional athletes earning their own sportsmanship big money, they try to use every opportunity to improve their sports uniform. Professional boxers, masters hand-to-hand combat, tennis players and football players - everyone appreciates positive impact carbohydrate unloading - loading on the body and athletic performance.
In addition to increasing endurance and strength, emotional and mental uplift, carbohydrate unloading is accompanied by many beneficial changes in the body. During the unloading process, while eating only protein foods, quick loss adipose tissue. This is not surprising, because 90% of adipose tissue maintains its existence due to carbohydrates coming from food. The rate of fat loss can depend on many factors, including motor activity. For intense aerobic exercise the body can lose up to 500 grams of fat daily. The greater the excess fat mass, the faster man losing weight. As you lose weight, the loss of adipose tissue slows down and can reach 100 g per day. During carbohydrate loading, we achieve supercompensation of carbohydrates energy reserves, but we never achieve full restoration of adipose tissue. It is, of course, partially restored, but only partially. Even if carbohydrate unloading and loading were not accompanied by any positive energy effects, then the loss of fat tissue alone is worth it. Adipose tissue lives its own independent life. This is far from a passive dead balance. It constantly renews itself, constantly requiring an influx of glucose, amino acids and vitamins.
The pancreas of a normal person produces an average of 40 units per day. insulin. Extra 5 - 6 kg. Fat also requires insulin. The pancreas works under double load due to some insignificant 5 kg. Fat! What happens in the body of a person who has an extra 50 kg? Fat? It’s scary to even think about the violence done to the pancreas, which is forced to produce 10 times more insulin. The pancreas of such people becomes depleted and the so-called “obese diabetes” or type 2 diabetes develops, which does not require insulin for its treatment. It requires only one thing: losing weight. Many people who have lost weight achieve complete recovery. To many, but, unfortunately, not to all. If part of the pancreas has died due to chronic overload, then it can no longer be restored; it remains defective and produces little insulin, and this is the other extreme, fraught with many serious diseases.
Adipose tissue is capable of binding up to 60% of sex hormones in both male and female bodies. But without normal levels of sex hormones, normal anabolism is impossible. There is a myth that people with “fat” muscles grow faster. This is a deep misconception. Take a closer look at people who are rapidly progressing in sports. They are all quite thin in appearance. If a thin person progresses slowly, then this most likely indicates the presence of some kind of disease digestive system. Thinness itself is a brake on sports career doesn't happen.
The unloading phase is accompanied by the inevitable intake of more protein than usual. This has a positive effect on the nervous system. If there was exhaustion of the nervous system or overtraining, then they disappear. The nervous system strengthens and becomes more resistant to all stress factors without exception.
Eating carbohydrates causes the release of serotonin, an inhibitory neuron, into the blood. Serotonin enhances inhibition in the central nervous system and counteracts the effects of sex hormones, causing inhibition of sexual reflexes. With age, the amount of serotonin in the body increases. This negatively affects not only sexual function, but also general condition body. If previously it was believed that serotonin improves mood, in recent years more and more evidence has accumulated that serotonin, on the contrary, has a depressing effect on the nervous system. Serotonin increases inflammation and allergies. Many chronic inflammatory and allergic diseases are caused by excess serotonin. Even temporary exclusion of carbohydrates from food significantly reduces the release of serotonin into the blood. This leads to a reduction in inflammation; microbes, in general, really love carbohydrates. In the case of carbohydrate unloading, microbes are deprived of a good nutrient environment) and allergies, leading to increased sexual function and an increase in general activity.
During carbohydrate loading nervous system human is activated even more, despite a slight decrease in the proportion of animal protein in the diet. The qualitative composition of carbohydrates during loading is of no small importance. Glucose, of course, is the most quickly absorbed of all sugars in the intestines and oxidized, but fructose is stored in percentage terms as glycogen, and if it is possible to replace regular sugar with honey, which has a high fructose content, then this must be done. Maltose (malt sugar) can be stored as glycogen to an even greater extent than fructose and malt sugar concentrates, which are sold as raw materials for the production of dark beer, can be used for carbohydrate loading. A good source of glucose is grapes, in which glucose is almost the only carbohydrate. And watermelons, for example, do not contain any other carbohydrates except fructose.
It makes sense to use dried fruits as products for carbohydrate loading, which are not only a carbohydrate concentrate, they good source vitamins Surprisingly, but true: many fruits, dried whole, contain many times more vitamins than fresh ones. Research in recent years has shown that when fruits are dried, peculiar ripening processes occur in them, somewhat similar to the ripening process of cheese. There is a multiple increase in the content of vitamins and, no less important, the content of dicarboxylic acids, in particular succinic and malic, increases. Dicarboxylic acids are not only very easily included in the processes of biological oxidation, they enhance the oxidation process of other energy sources: proteins, carbohydrates, fats, lactic and pyruvic acids. There are even avant-garde methods for obtaining natural juices. Whole berries and fruits are first dried, then crushed and mixed with water, thus obtaining juice with pulp. Yogis noticed thousands of years ago that the effect of dried fruits on the body differs from the effect of fresh ones. They recommend, regardless of the time of year, even in summer, to consume at least 300 grams. dried fruits India 0 tropical country. It is difficult for its residents to complain about the lack of fresh fruit. And if they recommend including dried fruits in your menu, then you need to listen to their recommendations.
The effect of dry fruits on the body differs from the effect of fresh ones. This is also explained by the fact that all fruits, in addition to vitamins, also contain antivitamins, which, when consumed in fresh fruit, neutralize the vitamins. When fruits and berries are dried, antivitamins are destroyed, but vitamins are not. This also needs to be taken into account when analyzing the effects of dried fruits on the body. Dried fruits, among other things, are a real storehouse of microelements, especially potassium. The penetration of potassium into the cell stabilizes its charge. Potassium enhances the process muscle contraction, without it normal anabolism is impossible. Potassium is valuable for its dehydrating properties: it removes excess water from the body. During the loading phase, the appetite for everything sweet awakens. People often go overboard on carbohydrates. As a result, excess water retention and swelling occur. Recall that 1 g of carbohydrates holds 4 g of water. Using dried fruits as a loading material, we are less at risk of developing swelling and headache than when using sugar and bread.
Recently, many commercial food products have emerged that are designed specifically for carbohydrate loading. They are arranged in the form of tablets or capsules, each of which contains a strictly defined amount of carbohydrates, measured in grams or calories. This makes dosing and correct loading easier. The qualitative composition of such products also differs from ordinary sugar. If finances allow, then such products should be used. If finances do not allow, then the most ordinary products will do, you just need to understand what you are loading and where.
During the carbohydrate unloading phase, some changes in the structure of cell membranes occur and cells become more permeable to glucose and other carbohydrates. This increased permeability continues throughout the loading period, and even for some time after it. The body continues, as if by inertia, to accumulate carbohydrates in excess of the norm. After the loading period is over, and the carbohydrate diet is equal in quantity to the initial one, you can continue to increase the share of the carbohydrate diet daily in the same proportion for some time. If the loading period is long, for example, 30 days, then you can continue to increase the carbohydrate diet for about another 15 days, i.e. still half the loading time. At this time, the “open carbohydrate window” in the membranes of muscle cells will still remain. Muscle strength and endurance will continue to increase during this “overload” period. However, side effect There may be an increase in excess fat mass. In some cases this is justified, and in others it is not. And here an individual approach is required.
Sugar substitutes such as sorbitol and xylitol deserve special attention. Xylitol in its structure is a pentahydric alcohol. It is obtained from corn cobs and is produced in powder form. Taking xylitol does not increase blood sugar levels, but xylitol has the ability to be stored directly as glycogen. This is a very valuable dietary product that has a beneficial effect on the condition of the liver and heart. The choleretic effect of xylitol allows it to be used as a choleretic agent as a medicine. Sweets and confectionery products made with xylitol have a pleasant, refreshing taste and lack the cloying quality inherent in regular sugar. Xylitol is also available in its pure form, and it deserves wider use than as simple substitute Sahara. During the period of carbohydrate overload, xylitol can be used as a means to increase glycogen depots. Xylitol reduces lactic acid levels in the blood to some extent. Sorbitol, like xylitol, is an alcohol, only not five, but six-hydroxy. Oddly enough, they get it from rotting fruits. The starting raw material for sorbitol production is most often rotten apple squeezes. Sorbitol is available in the form of granules. Sold as a sugar substitute for diabetics. Sorbitol, like xylitol, is able to integrate into carbohydrate metabolism and increase the content of glycogen in tissues. Sorbitol, however, is significantly inferior in this quality to xylitol. Distinctive feature sorbitol has a very strong choleretic and laxative effect. Sorbitol in the intestines attracts water, interferes with the absorption of intestinal juices and ultimately acts as an osmotic laxative. Unlike saline laxatives, it does not cause irritation to the mucous membrane of the stomach and intestines; it acts mildly, although more strongly. It is interesting that the laxative effect of sorbitol appears only in individuals with normal and low acidity of gastric juice. In people with high acidity, sorbitol does not have any laxative effect, causing only a choleretic effect. Attempts were made to produce confectionery products using sorbitol, but due to the strong laxative effect, these products began to have such a bad reputation that their production had to be abandoned. Sorbitol finds some sales, although not in such quantities as xylitol.
Carbohydrate unloading - loading in sports has not yet exhausted all its possibilities. There will probably still be new research being conducted, new techniques being developed, and new products being offered for download. I think that in the near future carbohydrate unloading and loading will be widely introduced not only in sports, but also in clinical medicine. I have been using it for many years to treat patients with a wide variety of diseases, and sometimes even simply for general strengthening and health purposes.
How often and for what duration can unloading and loading periods be carried out? Several decades ago, when carbohydrate unloading and loading were just becoming part of sports practice, unloading and loading periods were carried out for no more than 2 weeks each and only once a year in preparation for particularly important competitions. Subsequently, as positive observational results accumulated, carbohydrate unloading began to be recommended to be used more often, up to 4 times a year, and not only before competitions, but also during basic training for general stimulation of metabolism. Now everything is gradually moving towards unloading - loading elite athletes will be used almost constantly, throughout the year, in long courses, in which both unloading and loading periods last a long time, at least 1 month each. Methods are being developed to carry out protein unloading - loading, but in real practice, such protein unloading - loading comes down to first gradually reducing protein consumption to a certain level in order to reduce catabolism, and then to increasing protein consumption in order to spur anabolic processes. There is a gradual merging of carbohydrate and protein unloading and loading methods. A decrease in the amount of carbohydrates consumed is combined with an increase in the amount of protein consumed, and then vice versa.
Briefly and clearly, why contrast weeks are better than fasting weeks.
Lightweight or “fasting” weeks can be found today in many strength programs. Why are they needed? Let's turn to the grandees: Professor Zatsiorsky in his “Theory of Two Factors” wrote this: “The training effect consists of two factors - an increase in results after exercise (a) and fatigue (b). The combination of positive and negative changes determines the final result.”
In other words, when you constantly train hard, your gains are somewhat masked by accumulated fatigue. When unloading, fatigue is relieved, and you are suddenly faced with an increase in results.
Typically, fasting weeks are prescribed in the program, for example, every fourth. Personally, I don’t like to plan kickbacks, because life itself often gives us unplanned rest due to illness, injury or other circumstances not related to training.
On the other hand, it is better not to lead to injury or illness, but to slightly reduce the working weight according to the schedule, preventing these troubles.
But there is a third way: planned contrast weeks.
Changes in load and specific fatigue
When you are working hard on one program, be it strength training or aerobic training, and you get tired, then in order to recover you need to give up exactly what tired you the most. This can be done in two ways:
- Avoid any physical activity
- Choose a different physical activity
Although both will provide the necessary rest, I lean towards the second option due to the principle of “specific fatigue”. When you train a certain quality, the accumulated fatigue affects it more than anything else. For example, on Monday you did 5 sets of 5 reps on the bench press at high intensity, and on Tuesday you want to train again. Think about what would be the most difficult thing to do:
- Bench press 5x5
- Bench press 2x15
- Dumbbell press incline bench 1x30
- Squat 3x10
- Running 5 km
I have already arranged them by difficulty of execution: fatigue will affect the exact same bench press most of all, and running least of all. Of course, any workout will take some energy out of you, but still, the 5x5 bench press is performed using the ATP/glycolytic energy system, and the aerobic energy system is responsible for the 5K.
A contrast week provides an opportunity to recover by trying something new and still getting out of your comfort zone. You won’t believe it, but you can rest while increasing the load, if this load is really different. Also keep in mind that no program is perfect and cannot provide everything - there is always some compromise. Bodybuilding protocols do not develop maximum strength, and powerlifting regimens may not produce the desired hypertrophy. In both methods, mobility and other useful qualities are often neglected. And it is during the week of contrasts that you can work on what is missing in regular training.
You can also get comfortable with a new exercise before adding it to your main program. For example, you want to add a kettlebell snatch or a barbell clean, but you're not doing them well enough to hit the target properly yet. Just in weeks with a change in load, you can work them out, honing your technique.
How to get the most out of contrast weeks
So, changing the load restores, but contrasting weeks can also solve certain problems.
Cumulative trauma
In narrowly focused power types sports (weightlifting, powerlifting, kettlebell lifting and others) you can develop cumulative injuries by repeating the same movements. In this case, during the week of contrasts, try to reduce the load on problem areas, or even better, remove them completely.
Powerlifters with bad knees may want to give up squats for a week and focus on movements that are less painful. knee joint, for example, hyperextensions and bridges.
For weightlifters with sore wrists, instead of lifting and holding the barbell on the chest, temporarily focus on snatch and jerk lifts. In any case, remember that it is not necessary to reduce training volume or intensity. The main thing is to change the movements that cause problems.
Delayed post-exercise pain
Many athletes suffer from delayed pain, but most often those who try new exercises every training session and/or overuse negatives. In this case, to change the load, devote one week to well-known exercises and try to reduce the eccentric phase of the movement. You can, for example, run, ride a bike or push/pull a sled (prowler).
CNS fatigue
Pure security forces are most hampered by the overload of the central nervous system. By contrast, it is better not to give up training completely, but to switch to moderate-intensity bodybuilding protocols, or general physical training. It is also useful to turn to such restorative techniques as foam roller massage, not to mention quality isolated lying in bed at night.
Hateful monotony
A very important aspect that many people ignore: even dedicated athletes have their nerves on edge from the monotonous repetition of one program. So for a contrast week, remember what you liked and what you haven’t done in your workouts for a long time. After a refreshing active recovery, your appetite for your usual exercises will awaken.
Psychological stress
High-intensity strength training not only exhausts muscles, ligaments and joints, but also causes a psychological “fight or flight” response. This stress also accumulates, and you are constantly on edge. In this case, during the contrast week you need to reduce the load, relax and do light and pleasant things.
Contrast is better than nothing
As you can see, for a variety of problems, a simple change in load will help you recover, preventing you from getting bored from training with warm-up weights or losing your form due to a complete lack of physical activity. And a subsequent return to the main program will bring a new increase in results, so try replacing the fasting weeks with contrasting ones.
Sports diet Containing a low amount of calories, it is suitable for all those who are actively trying to exercise. You can follow it for a long time; after the corrected weight, you can switch to a regular diet.
Sports diet for weight loss
The diet range is from 1400 to 1500 calories. With this diet you will lose 1-2 kg per week. You will “dry out” the body, get rid of excess liquid and fat. This will give you the opportunity to admire your figure in all its glory.
By increasing your portion size, add another 500 calories to your diet if, for example, you don't need to lose weight. For men, you can create a diet with up to 3000 calories. Once a week, do fasting days, choosing a mono-diet - kefir or apples.
An example of a daily diet for athletes:
Breakfast first, about 80 kcal (choose 1 option):
- one banana;
- two apples;
- 1 glass of milk or kefir.
Second breakfast, about 400 kcal (choose option 1):
- scrambled eggs (2 eggs), a piece of rye bread, carrot salad with honey and raisins - 200 g and tea with lemon.
- baked vegetables with rice - 200 gr., boiled turkey, seaweed, coffee without sugar with milk;
Lunch, about 450 kcal (choose 1 option):
- vegetarian soup - 200 g, beef with stewed vegetables - 200 g, rye bread and tea.
- Beef borscht - 200 g, cabbage and tomato salad with vegetable oil - 200 g, rye bread, a glass of juice.
- sea fish- 200 g, rice - 100 g, cabbage salad with sweet pepper and olive oil - 100 g, green tea.
Afternoon snack:
- A glass of herbal tea or juice, an apple or orange. Perhaps a small dessert
Dinner, about 350 kcal (choose 1 option):
- broccoli stewed with sunflower oil and mushrooms - 200 g, cabbage salad with carrots in olive oil - 100 g, tea.
- vegetable pilaf on rice or millet cereal - 250 gr., a glass of tomato juice.
- oatmeal - 100 g, cucumber and tomato salad with 1 spoon of natural low-fat yogurt - 100 g. Green tea.
Low Fat, High Protein Diet for Athletes:
When rising:
Mix lemon and orange juice and add a glass hot water. When the drink has cooled, drink it with 1 tablespoon of fructose.
Breakfast:
To choose from: half a grapefruit, orange, apple, prune compote; 1-2 fried or soft-boiled eggs; cod, wholemeal bread with butter; cup of tea.
Lunch (Second breakfast):
Mixed fruit salad (cut the fruits finely), add seedless raisins, ground nuts; 1-2 glasses of fruit juice.
Dinner:
1-2 slices wholemeal bread with butter; tomato salad with herbs; fruit or fruit salad; a glass of fruit juice.
Afternoon snack:
A glass of tea with a rusk or cracker with butter.
Dinner:
Milk soup; to choose from: lean meat, fish, omelette with potatoes and green salad, assorted vegetable salad; to choose from: fruit salad, compote, pudding with semolina, pasta.
Filatov's diet
Filatov's diet is based on the principle of carbon alternation. It allows you to quickly reset fat mass, while maintaining muscle. In this diet, the main thing is to clearly define how long you want to lose weight and strictly follow the nutrition plan. The fact is that throughout the diet you need to change the amount of carbohydrates consumed. This must be done according to the scheme. Therefore, the entire weight loss process will be divided into four-day cycles. In the first two days of such a cycle, carbohydrate consumption is reduced to a minimum. The third day is high-hydrohydric, the fourth is moderate. You should also monitor the amount of protein in your food. Losing fat mass will also occur unevenly, which is a natural process. Specialists will help you choose a meal schedule and correctly calculate the carbohydrate content in it. They will talk about healthy eating, the menu of which corresponds to your age, gender and personal preferences.
Curd diet
The cottage cheese diet is a therapeutic mono-diet and is very popular. It has a diuretic effect due to the content of calcium salts in the cottage cheese, and also promotes the breakdown and removal of fat due to the amino acid methionine. There are several options for this diet. The daily diet in this case will be 600 grams of low-fat cottage cheese, no more than 100 grams of sugar and 50 ml of low-fat sour cream. All this should be consumed during the day, dividing the total amount of food into several meals.
For those who find this diet too complicated, there is a lighter version. You will have to stick to this diet for seven days. The main dish must contain cottage cheese and be eaten for lunch. For breakfast or dinner you will be offered dishes from a special list. This can be muesli, vegetable stew, boiled lean meat.
This diet is very satisfying and varied. And it is classified as a mono-diet because eating cottage cheese daily is a prerequisite.
If you train day after day, week after week, month after month... without stopping, you may notice that you are gradually losing strength, reducing your performance in training. Constant fatigue will prevent your body from training effectively, even if your strength training is infrequent. This is a mistake that many athletes make, which over time can lead to even more serious consequences -
There comes a time when you need to give your muscles a rest, and you shouldn’t neglect it! The week of "unloading", of a kind, is part of training process, thanks to which you will not only rest, but also allow your muscles to fully recover. That is, your body will reach optimal hormonal levels, and the central nervous system will also stabilize. This is an absolutely integral part strength training, and even, a kind of body hardening.
In sports, this type of unloading of the muscles and nervous system is known as tapering (recovery from heavy physical activity). When athletes go through this period, they strive for full recovery, which is what allows them to compete at such a high level.
Who needs “unloading”?
Beginners who engage in fitness up to 2 times a week and learn the basics of squats, lunges and push-ups will not face such “unloading” stages.
Fitness enthusiasts who devote their weekends to exercise and nothing else do not have to worry about fatigue overtaking them, since the body has time to recover within a week.
In contrast, athletes who diligently perform exercises such as squats, lunges, presses and other multi-joint “core” exercises are required to alternate hard training with “fast” days.
What to do during the fasting week?
A “fast” week doesn’t mean you have to completely relax, just make your training days much easier. Over time, you will listen to your body and understand when exactly this moment comes.
There are several ways you can create a lightweight training program:
— Reduce the number of approaches for each exercise
— Use more light weight for each exercise
- Reduce the number of repetitions
— Increase rest intervals
— Reduce the number training days per week
— Reduce the time of strength training
For example, here is a training program with “wave loading”, which looks something like this:
Week 1: Moderately high intensity training (hard training)
Week 2: Medium training intensity (slight recovery from 1 week)
Week 3: High Intensity Training (Challenge Week)
Week 4: Low intensity training (fast week)
Starting from week 5 the cycle repeats...
Some tips to help you focus on your fast week
1. Enjoy your workouts. There is no need to train, only guided by training programs... sometimes leave a certain comfort zone in order to tell something new. For example, learn a few yoga exercises that will allow you to completely “turn off” your brain and relax.
2. Take a day off and instead of working out, do something actively useful: do a general cleaning of the house or clean out the garage. The main thing is that you will also burn calories, just not in a formal setting.
3. Eat right, get enough sleep and regain your strength! Exactly proper diet nutrition and sleep contribute to achieving great success in sports! Since training during the fasting week is lighter, use this time to full program restore your body and remove muscle soreness. Go for a massage, which allows you to get rid of tension in your muscles and connective tissues, and warm up often throughout the day. Yoga or stretching is the best option for restoring the body.
Do not abuse the “unloading” period!
If you go from one extreme to another, that is, train 365 days a year or give yourself “slack” and turn “fasting” days into weeks and even months, you will never achieve any results! For more or less experienced athletes, a planned “fasting” week is simply necessary for the proper functioning of the body and muscle development. It will help you avoid fatigue and allow you to train at full force to achieve your goals.
We'd all like to believe that we can hit the gym at peak efficiency and strength for months on end, but we know that's not true. You become stronger when you recover from physical exercise. It's a simple concept that has formed the basis of exercise physiology and programs for many years. In a nutshell, the basic theory of supercompensation, in which an athlete becomes stronger after rest, works like this:
- Provide stimulation for the body (exercise)
- Remove incentive (rest)
- The body adapts to the stimulus (next time you will be able to lift 190 kg instead of 185 kg).
All people are happy to do steps one and three, but they often forget about step two, which is probably the most important. Think about it, if you never remove a stimulus from the body (your muscles/body), the body has no way to adapt to it and will begin to shut down. This is called overtraining, and it is one of the most common causes of injury. Your body and muscles need time to rest, recover, and adapt to the stress you put on it during your workout. Rest is therefore an important part of your development as an athlete.
So, what do we know about “rest”? The first thing that comes to mind is to take a day (or two) off from the gym, or perhaps spend some time on active recovery - play basketball, swim, etc. But depending on the volume, frequency and intensity of exercise, a day or two may not help. Obviously, you don't want to spend weeks outside the gym not working out, so what alternatives do you have? Enter a fasting week.
What is a fasting week?
A fast week, as the name suggests, is a week of training during which you go to gym, but the intensity and volume of training is much less. During the fasting week, it is planned to reduce the total intensity and/or volume of your training.
Why is it needed?
Strength Training Fundamentals explains the purpose of the fast week as an opportunity to "prepare the body for increased stress." next stage or period" and to mitigate the risk of overtraining. As I already mentioned, the main purpose of the fasting week is to give your muscles and joints time to recover, heal and become stronger. A properly planned and executed fasting week allows your connective tissues to recover (muscles recover faster, than your joints and ligaments) and testosterone and cortisol levels In addition, a fasting week gives you a chance to get away from the intensity that heavy training requires for a while.
If done correctly, you should return with a more adjusted, well-rested, stronger and more focused body, which equates to new levels of stress (i.e. heavy weights, intensity, etc.), which allows you to start the process from the beginning.
Need more proof? A 2010 study by the Journal of Strength and Conditioning Research found that athletes showed best result in a “self-regulated progressive resistance training” mode (where students worked at their own pace, increasing or decreasing the resistance according to how they felt) than in a linear progression model (where there is an increase in intensity and resistance from week to week).
When and how to use a fasting week?
If you are already studying according to a developed program, then your fasting week is already planned. You just follow what the program says and you will see that one week your volumes and loads will be much lighter than others.
If you are making up own program, there are some clear signs that provide an indication of when you should enter a fasting week. This includes feeling weak or unable to lift heavy weights (which is a sign that your central nervous system is tired), joint pain, and a lack of motivation and desire to exercise.
Ultimately, a pre-planned offload is the best option since you don't have to wait for these signs to appear.
A fast week is usually scheduled in the fourth week in most programs. Jim Wendler's example program:
So how can you incorporate a fasting week into your your own workout? One of simple ways is to adopt the four-week cycle method that Wendler and other trainers recommend. You do your normal rest days during the training weeks, but when you get to the deload week, you should deload. Matt Rhodes gives several options to successfully incorporate deload weeks: Perform regular workouts at normal volume (sets and reps), but reduce the weight you use to 50-60% of your work load.
Use the same weight you normally perform exercises with, but reduce the total volume (sets and reps) to 50-60% of your normal volume. (Please note that you must stick to the 8+ rep pattern)
Use light weights and focus on refining your form and technique. Keep in mind that the longer your program is planned for, the more fasting days, weeks and even months you can include in your training. If you or your coach have planned a macrocycle ( training plan usually lasts a year with the goal of reaching peak performance for a specific competition), then you will most likely need to include a fasting month or two in the plan - usually after several difficult months or before the start of an intense cycle, and then after the competition, for which you trained (for example, think about the fasting month after the Games).
