Online Fitness Coach - Sardor Blog "Bicfit"

When we participate in sports, especially intense or high impact ones, we often experience related muscular discomfort.

There are many products for the prevention and treatment of muscular discomfort, both pharmaceutical and natural, but the latter reduce the risk of side effects and are characterized by a milder action and are better tolerated by the body.

Foods that prevent muscle injury and discomfort

What are the most common natural foods and meals used today to treat muscle discomfort?

Saffron

Saffron has traditionally been used in ancient medicine to treat a variety of ailments. It contains a number of active ingredients, many of which are carotenoids (including zeaxanthin, lycopene and various alpha- and beta-carotenes), and recent studies show that its antioxidant and anti-inflammatory properties help mitigate the effects of exercise on our muscles. What's more, taking saffron by athletes has been shown to have a significant effect on reducing symptoms associated with muscle damage after exercise.



Turmeric

Turmeric has long been widely used for its medicinal properties, and in fact, one of its main uses is to reduce pain and inflammation. Turmeric's most important chemical component is curcumin, which has anti-inflammatory properties. In a number of experimental studies, curcumin has demonstrated anti-inflammatory effects similar to those of nonsteroidal anti-inflammatory drugs such as ibuprofen. The molecular basis for this anti-inflammatory effect is related to its action on several important molecules such as transcription factors, growth regulators, and cell signaling molecules.

Several months ago it was discovered that curcumin directly affects the activity of several inflammatory regulators by inhibiting them, and can even neutralize free radicals produced during exercise, making recovery faster and more efficient.



Caffeine

Caffeine's ability to reduce pain sensitivity has been studied for many years. At a dose of 200 mg/day caffeine.

Periodization for body size and weight loss

Try this periodization program to increase your gains!

The goal of the periodization structure is to help you achieve your ideal physique by using proven nutrition and workout methods.

Thus, the goal is to help you either lose weight/fat while maintaining muscle mass, or gain muscle while maintaining fat at an acceptable level. And while you can technically do both at the same time, it's probably a more difficult and time-consuming process.

But if you do it right, you can achieve your goals in a timely manner. That's the goal of the Renaissance Periodization program: to walk you through the whole process so you can make progress without the frustration of not knowing where to start (a common inconvenience).

You'll eat healthy, nutritious foods and work out in a way that triggers muscle growth through proven, comprehensive exercises. You can use a trainer or just follow patterns to create your own plan if you want...

What is periodization?
First, there are several different variations of periodization.

But basically, this system of training involves doing several progressive cycles that are performed over a period of time.

The concept of periodization actually comes from Hans Sellier's model, which we know as the general adaptation syndrome. And this style of training has been used by athletes since the 1950s.

Periodization was designed to prevent overtraining by allowing the athlete to progress through hard workouts and periods of unloading, which is beneficial for achieving the best results.

There are typically three cycles of periodized training, which include a microcycle (up to 7 days), a mesocycle (two weeks to several months, consisting of preparatory, competitive, peak and transition periods) and a macrocycle (the entire program, usually about a year).
Several studies comparing periodized training to linear training methods (a set number of sets and repetitions)
To be continued