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Beta-glucans reduce fatigue and increase immunity

If you have to deal with heavy physical activity - for example, because you train hard - taking beta-glucans can reduce fatigue and keep your immune system active. This is evidenced by a study on animals, which was recently published in the Open Biochemistry Journal.

Research on the effect of beta-glucans on the immune system
The researchers experimented with mice. They forced the animals to swim every day, for several days in a row, and thus caused considerable physical exertion. This type of continuous heavy physical exertion causes fatigue and reduces the functioning of the immune system. The researchers did not give the mice in the control group any active substances. Other experimental animals received 50, 100, or 200 mcg of beta-glucans daily. The human equivalent of these doses was approximately 16, 32, and 64 milligrams per day, respectively. Beta-glucan (β-glucan) is a polysaccharide that is a component of the cell wall of fungi, microorganisms, and cereals. It is especially…

Whey suppresses appetite

If you have become obsessed with the constant feeling of hunger during weight loss attempts, try including whey protein shakes in your diet. This will potentially help reduce your food cravings. At least this follows from a study by scientists from the University of Milan, published this year.

Research on the effect of Whey on the feeling of satiety
Researchers gave 8 young and obese women a cocktail in 2 different cases. In one case, this cocktail contained 43 grams of maltodextrin, in another 45 grams of Whey.

After the subjects drank the Whey cocktail, their hunger decreased more and their feeling of satiety increased more than after the women drank the maltodextrin cocktail. Please note that the graphs below show that the maximum effect was recorded after 60 minutes. Many who use whey protein on a diet claim its weak satiating effects based on the nearest time after intake-5-15 minutes, which is not enough to show the most pronounced changes in hunger and satiety.

Comparison of t…

The less soda you drink, the stronger your bones are

Soft drinks affect bone health. This means that the more often you drink soda, the more likely you are to get a fracture. This is the conclusion reached by Chinese epidemiologists from Chongqing medical University in a study recently published in the journal Nutrients.

Study of the relationship between the frequency of fractures and drink consumption
Researchers followed 10,369 Chinese people aged 20-75 for five years. Of these, 9,914 had never had a broken bone at the start of the study. The researchers determined the diet and lifestyle of these 9914 study participants, and then determined which participants received a bone fracture during the study period.

Results of research on the influence of carbonated beverages on human health
The more often the study participants consumed soft drinks, the higher the likelihood of their fractures. Participants who consumed non-alcoholic carbonated beverages almost daily were almost 5 times more likely to have a broken bone than those who never…

Training increases stress tolerance and prevents aging

It is well known that stress levels negatively affect both health and life expectancy in General. This is due to the fact that in cases of high mental stress, the level of stress hormones, such as Cortisol, increases significantly. The surrounding psychological environment of the present period, when the outside world is limited by four walls, only family members are in contact, the future is dim, and the TV broadcasts only about the number of people who have fallen ill and died from coronavirus, is far from optimistic.

Therefore, at this time, means of increasing stress resistance are of increased relevance.

Physical exercise has always been a good help in dealing with stress. There is a lot of evidence and research for this. Here you can find another one of them.

Research of the influence of aerobic training on aging processes
Psych psychoneuroendocrinology 2018 2018 [1]. The study involved 68 adults. They looked after family members who were suffering from a disease called dementi…

5-htp for weight loss and eliminates depression

As a spoon is good for dinner, so a Supplement will do more good when it is really needed. The current situation associated with the adverse epidemiological situation, or rather the restrictions established in this regard, such as the first closed gyms and playgrounds, and then the ban on leaving the house without extreme necessity, clearly do not contribute to the growth of good mood in people who lead a physically active lifestyle. It may be enough for a caged hamster to run in the same wheel every day for complete happiness, but human nature tends to be more diverse. And the lack of this diversity begins to drive the least persistent in spirit into depression, which in turn leads to the search for new positive emotions. And in this, on the one hand, there may be nothing wrong, but... what is still available without restrictions? Delicious and high-calorie food. "Belly festival" plus low physical activity is not equal to a good form for the summer. Of course, there are ma…

Two weeks of interval training makes athletes faster

Many people know that interval training is an effective training method. Short interval training has an amazing effect on health and performance. And interval training has an effect in a surprisingly short time. After two weeks of interval training, athletes significantly improved their performance, according to Spanish researchers from the Catholic University of Valencia in the journal Strength & Conditioning Research.

Research of the influence of interval training on the performance of athletes-runners
The researchers experimented with 16 well-prepared students. Students ran for at least three years, trained 3-5 times a week and covered at least 50 kilometers during this time. According to the experiment, they added a little interval load of 14-28 minutes to their main training sessions for 2 weeks, 3 times a week.

Each training session consisted of a warm-up session and a series of 30-second sprints. Students ran back and forth for those 30 seconds between two cones that were …

A high percentage of body fat makes the flu more dangerous

A healthy percentage of body fat reduces the likelihood that someone who has caught the virus will die from the flu. Such conclusions follow from an animal study that nutritionists at the University of North Carolina published in 2007 in the journal of Nutrition. Such studies, for obvious reasons, are not conducted on humans.

Study of the influence of obesity on infections and immunity
If you are overweight your immune system is at risk. This is all because fat layers can't be large and healthy at the same time. Fat cells that have accumulated too much fat die and must be removed by immune cells. This is why there is an increased concentration of inflammatory factors such as IL-6 and TNF-alpha in the blood of obese people. The researchers wanted to know whether a deregulated immune system makes the body more vulnerable to flu viruses.

Methods of research on mice
The researchers divided the C57BL/6J mice into two groups. One group received food containing added sugar and fat for …

Causes overexertion of the heart in the sport, and prevention techniques

1. it is IMPORTANT to emphasize the main idea here: the main cause of chronic overstrain of the cardiovascular system (CVS) is significant in volume and intensity of physical activity. [2] That is, incorrect," greedy " planning of training progress leads to CCC pathology. In the context of bodybuilding, this becomes more relevant! Due to the fact that one of the main goals of BB is a mass set, other systems of the body, especially the heart, banally do not keep up with the super-intensive growth of mass and in fact there are pathological adjustments of these organs to the inflated requirements of the mass. Numerous examples of fatal outcomes, the cause of which was the failure of the CCC, both in current bodybuilders, and in former, but not yet old, confirm this. Therefore, the main message of this point is that if the goal is to weigh a lot, then it must be done gradually, without extreme weight increments of tens of kilograms!

2. Illness, cold, flu, inflammation...it is s…

Overstrain of the heart in sports and methods of prevention

Our organs and tissues need a constant supply of oxygen, nutrients,and waste products. This is done through the blood supply system. Blood is "pumped" into organs and tissues through a "pump", which is the heart. When the heart is healthy and the blood supply system is working properly, then all the body's systems also work in nominal mode. If our pump has any dysfunctions, then the problems will not be local, heart-related, but global-the entire body as a whole will" suffer". Therefore, we can say that the heart is one of the most important human organs in everyday life, and even more so in sports practice, since the need for blood supply in sports increases at times.

Signs of heart overstrain and its consequences

Dysfunction of the heart is observed in most cases in the discrepancy between the amount of oxygen it requires and the One it receives. When the oxygen content decreases, then there is no longer oxygen, but energy starvation. [1] the Heart…

Which is better, turning the torso with a simulator or elastic band?

If you do torso turns specifically for training oblique muscles, then you are best doing the exercise on the simulator. But if you use torso turns to train your body as a whole, you can do exercises with an elastic band in the same way. And if you do torso turns to strengthen your lower back, then doing the exercise with the band will have a higher effect than the version on the simulator. This discovery was made by Danish sports scientists.

Research of two types of exercises on oblique abdominal muscles
Scientists recruited 17 healthy, but untrained men aged 26-27 years to do two different options for turning (rotation) of the torso: on a simulator and with an elastic band. The photos below show various exercises.

Participants rotated from left to right, so they used mostly the right side of their main muscles. The researchers attached electromyograph electrodes to the participants ' skin so they could measure how hard the muscles in these areas had to work.

The results of the c…