Powerlifting Gains

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Polska
Gdynia
Powerlifting Gains

Education abobr diet in powerlifting. Useful tips. Dispeling some dietary myths.

18/06/2023

💪 BPC-157: Tajemnica regeneracji w trójboju siłowym 💊🏋️‍♀️

Czy szukasz dodatkowej przewagi w treningu trójboju siłowego? Poznaj BPC-157, peptyd zdobywający popularność w społeczności treningowej ze względu na jego potencjalne właściwości regeneracyjne. Zapraszam do odkrycia, w jaki sposób BPC-157 może wzmacniać regenerację w trójboju siłowym:

Czym jest BPC-157?
BPC-157 to syntetyczny peptyd pochodzący z naturalnie występującego białka znajdującego się w żołądku. Wykazuje on obiecujące efekty w promowaniu gojenia tkanek, redukcji stanów zapalnych oraz wzmacnianiu procesu regeneracji.

Korzyści regeneracyjne dla trójboistów:
1️⃣ Przyspieszone gojenie tkanek: BPC-157 stymuluje proces gojenia poprzez zwiększenie produkcji czynników wzrostu oraz poprawę przepływu krwi do uszkodzonych tkanek. Może to być szczególnie korzystne dla trójboistów borykających się z kontuzjami stawów lub ścięgien.

2️⃣ Redukcja stanów zapalnych: Intensywne treningi trójboju siłowego mogą prowadzić do stanów zapalnych i opóźnionej regeneracji. BPC-157 wykazuje właściwości przeciwzapalne, pomagając w łagodzeniu bólu, obrzęku i stanów zapalnych, co umożliwia szybszą regenerację i poprawiającą się regularność treningów.
3️⃣ Wzmacnianie tkanki łącznej: Trójboiści intensywnie obciążają swoje stawy, ścięgna i więzadła, aby poradzić sobie z ciężkimi obciążeniami. BPC-157 wykazuje potencjał w promowaniu gojenia i wzmacniania tych tkanek, zmniejszając ryzyko kontuzji.

Jak stosować BPC-157:
Ważne jest pamiętanie, że BPC-157 wciąż jest przedmiotem badań, a jego stosowanie powinno być ostrożne i odpowiedzialne. Oto kilka istotnych wskazówek:

1️⃣ Konsultacja z lekarzem: Przed rozważeniem stosowania BPC-157 skonsultuj się z wykwalifikowanym specjalistą, który oceni Twoje indywidualne potrzeby, historię medyczną i poprowadzi Cię przez proces.

2️⃣ Jakość i dawkowanie: Upewnij się, że BPC-157 pochodzi od renomowanego dostawcy, aby zapewnić czystość i jakość produktu

13/02/2023

⚡️Vitamin D3⚡️
Mood changes accompanied by overwhelming feelings of hopelessness, sadness, fatigue, forgetfulness,
loss of interest in activities that previously sparked excitement, suicidal thoughts, anxiety, loss of appetite, excessive weight loss or gain and trouble sleep-in. 😓

Studies on vitamin D supplementation and depression show a relationship between the two. ✌🏻
People with depression may have lower vitamin D levels, but the deficiency did not cause the illness.

Treating Vitamin D Deficiency

The best way to treat vitamin D deficiency is to:
☀️Increase your exposure to the sun
☀️Increase your intake of food fortified with vitamin D
☀️Take supplements

Preventing Vitamin D Deficiency

Vitamin D is as vital for mental health as it's essential for physical health. There is sufficient research to show that not having enough of the vitamin can lead to depression-like symptoms. People with depression have higher chances of having vitamin D deficiency. Prevent this from happening by adding food rich in Vitamin D to your diet and getting adequate sun exposure. 🙈

08/01/2023

Supplements part 1 - VITAMINS
💊💊💊
Do you really need to suplement them?🍎
When should you do that?
Are they important at any time of the competition prep? 🏋️‍♀️

See my post and wait for the video in which I can answer the questions you ask me here or in DMs about vitamin supplementation.🙌🏻

Ask right away! ❓❓❔❔

07/01/2023

🏋️‍♂️COMPETITION DAY NOURISHMENT 🧁

The best thing you can do for your stomach to work properly during your competition is to train it.💪🏻

The training that I talk about is testing the chosen products and beverages on the hardest training in the prep time.🧁

If you find a set of sweet and salty products, that make you feel well and energized while training, without any gastrin problems, always have them with you for the competition day! 🫃

You should NEVER experiment with the eating on the competition! 🧪

If there is no option for you to eat during the contest, then don’t.🏋️‍♀️

Better find a good combination od beverages to drink while exercising than force yourself to eat! 🥤

I hope my tip is useful for you!
Keep calm and

07/01/2023

PEAK WEEK calorie demand - the same or different? 🏋️‍♂️

TAPER - a week before Your competition, what should you lat?

No training or one training means that you burn less calories so the calorie demand in that time is LOWER.⬇️

If you CUT weight that’s very important time for you to adjust the amount of calories to your activity level.🏋️‍♂️
Otherwise - you may not meet your goal weight.🎯

If you go up with the weight - No worries - you will, even eating the same amount of calories. You use less energy because there is no hard training🤘🏻🐷

Important thing - eat WISELY this is a time for smart decisions what products to choose. The Food you eat should help you regenerate and energize before your competition. ⚡️

Keep calm and

07/01/2023

What should you eat AFTER training? 🏋️‍♀️

1. High PROTEIN 🐔
Of course this is essential element of the after workout meal💪🏻
Your muscles need amino acids to rebuild the muscle fibres which worked during the strength training.

2. High CARBS 🍝
The relevant element that is used up when you exercise is glycogen. Your body requires carbohydrates to rebuild the reserves of muscle and liver glycogen.

3. Low FATS 🥑
*usually it is better to have those fats low after training.
High fats may disturb and prolong the time of digestion of the relevant elements - protein and carbs.
Of course there are athletes that needs high fats!

4. Electrolytes🪫
Remember to refill the elecrolytes that were used while you did the training. You can do it during and/or after training session.

07/01/2023

A great weight gain +25kg 🙌🏻
Food can be your ally or your enemy.🧁
That is an amazing tool in creating a nice path of career in powerlifting and other strength sports. 🏋️‍♂️
Of course on of the main conditions for food to be an ally of your athletic journey is for it to be a complement to individual, well-prepared training plan. ✍️
Second condition is that you are the one to work the plan out and out your 110% in it. 🤘🏻
The same condition refers to your diet - diet plan is one thing, but YOUR WORK and YOUR ENGAGEMENT are the foundation of YOUR SUCCESS.😉
Keep training and 🏋️‍♀️

07/01/2023

If you struggle with gaining 🧁and it doesn’t give you the results you’d like to have, read my post! 📝
There are some pretty clear infos how to go through the process of gaining in a proper way. 🛣️
In this process you aould gain muscle, strength but also a little fat of course. 💪🏻
BUT you should NOT just get fat and see nothing else going with it! 👎🏻
Follow my profile for more tips, click a ❤️ You can also comment if you have some question! ❓

07/01/2023

Training beverages that enhances your energy!

1. Water with fruit syrup
It can be aby taste of syrup as you like🫐🍓
If you want it to be even better fr your well-being add some electrolytes to it🪫

2. Tea with sugar/honey and lemon🫖🍋
Keeps you energized and tastes good😋

3. Orange juice with water and salt🍊🧂
Juice and water should be used 50:50 and salt’s amount is about a teaspoon for 6 cups

4. Powdered carbohydrates🥤
You can use any producent as you like, use about 50 to 100 grams of carbs per big bottle.

👍🏻Follow my profile for more daily tips and !💪🏻

07/01/2023

No energy during long training session?🏋️‍♀️
Here’s what to do!🤘🏻

1. Sweets!🍭
Gummy bears, chocolate bars, cookies etc.
YES! That’s tasty and at the same time can keep your energy up!

2. Regular light meal!🥞
Something already checked, that works for your stomach when you train hard
F.E: tortilla wraps with cream cheese and some chicken/ham; crepes with jam and some quark cheese; some sandwich with cheese and ham

3. Coctails 🥤
It can be fruit cocktail, milkshake or protein shake - something that you tried out and you know that you feel okay with on the trining.

You cannot eat during training session? Find out more in next post!

👍🏻Follow my profile for more dairy tips and !💪🏻

07/01/2023

How to compose a pre-workout meal?
It shouldn’t be too heavy but at the same time it needs to give energy for couple hours of trening.
One more thing is that you shouldn’t be sleepy after eating it.

How to do that?

Rule No 1
It should be a meal combined with all the macronutrients!

The base (45-55% calories) of the meal should becarbs - preferably a combination of simple and complex carbs
Next thing is a good source of protein taking about 15-25% of the caloric demand in the meal. Best would be a piece of good Lean meat, dairy Products. Eggs/whey protein.
Last but not least:
Add a dose of fats! Preferably not trans fats.
About 30% of calorie intake from the preworkout meal. (25-35% depends on the caloric demand on a day)

You can find An exemplary recipe in the 1st comment below.

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