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      "body": "At the beginning I would like to briefly describe nutrients and discuss their importance for bodybuilders.\nATTENTION. An important element is the doping supplementation with so-called \"buttermilk\" nutrients.\nI recommend these (to choose from):\n1) http://sklep.kfd.pl/...800g-p-137.html\n2) http://sklep.kfd.pl/...7000-p-439.html\n3) http://sklep.kfd.pl/...5443-p-308.html\n4) http://sklep.kfd.pl/...6000-p-789.html\nAnd a good stack (to choose from) that will use building materials and drive muscle growth (only if someone builds a muscle mass)\n1) http://sklep.kfd.pl/...025g-p-164.html\n2) http://sklep.kfd.pl/...756g-p-171.html\n3) http://sklep.kfd.pl/...lat-p-1698.html\n4) http://sklep.kfd.pl/...1000-p-553.html\nPROTEIN:\nThe muscles are just built from it. They are composed of 22 amino acids, endogenous (the body can synthesise them themselves) and exogenous (which must be supplied externally, the so-called BCAA). Bialko is needed to remodel muscle tissue damaged during training. It is best to consume the protein whose composition of amino acids is full. They include animal proteins: poultry, fish, beef, veal, eggs, milk, skinny curds and other milk products.\nIt was assumed that the amount of protein consumed daily should be 2-3g per kg body weight. At present, there is no evidence that its greater consumption would give any benefits.\n1g protein = about 4 kcal\ncarbohydrates:\nThey are the main source of energy, i.e. the fuel that we badly need. The body in the first place must offset the losses used for basic functions with something in training in the next order will build the muscles. We distinguish simple carbohydrates (including fruit, sugars) and complex carbohydrates. These first powers of instant energy complement the glycogen losses, depleted during intense training. The second one instead of energy systematically for a longer time. Do we include: rice, potatoes, cereal, oatmeal, pasta, whole wheat, vegetables. Most carbohydrates should be taken for breakfast and before and after training. During the day, their consumption is limited. Before training, we eat a large amount of carbohydrates in order to have energy for exercise, and after the end of the effort - carbohydrates simple to supplement the loss of glycogen.\nThe amount of carbohydrates consumed during muscle building is between 5-8g per kg of mass. This amount depends on the structure of the body, metabolism and intensity of the exercises.\n1g carbohydrates = about 4 kcal\nFATS:\nSafe after carbohydrates with energetic material, however, they burn more slowly and give more than twice as much energy (kcal). We divide the fats into so-called better and worse. Are the first to include fats of vegetable origin; oils, soy fat, etc. and fish fat. These inferior torial of animal: fat meat, cream, butter, lard, etc. While building muscle mass, you can afford fat addition in the amount of about 1g per kg of weight.\n1 g fat = approx. 9 kcal.\nWATER:\nIt is the most important component of the body. The 70% water bodies consist of water. It provides hydration of the body and transports nutrients and cleanses the body of toxins. You should drink for a min. 3l of water (preferably non-carbonated)![images.jpeg](https://cdn.steemitimages.com/DQmbEH2t7g4dC5Fgcu2eiWz9cg1ecLyME9us3V7Jup2KM6d/images.jpeg)",
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