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Sport

To gain muscle mass in addition to the diet, watch out for salt

Sport

To gain muscle mass in addition to the diet, watch out for salt

To gain muscle mass in addition to the diet, watch out for salt

Sport
The increase in muscle mass does not depend solely and exclusively on the gym. In fact, physical activity must necessarily be accompanied by a correct diet, so that the results are truly achievable and optimal, as well as lasting over time.

To increase muscle volume, some recommend taking a daily amount, in grams, of protein between 2 and 4 times the ideal weight. For example, an individual who weighs 80 kg should generally take a dose of protein between 160 and 320 g. The best sources of protein useful for increasing muscle mass are found in red meat, fish, poultry, egg whites (better to limit the consumption of egg yolks because they are rich in cholesterol), dairy products, legumes combined with rice, in soy and quinoa.

Do not eliminate carbohydrates from your diet because they are your useful energy reserve during training. Daily it is advisable to compose your diet with about 50% carbohydrates. They can be consumed after the gym and at breakfast. Prefer those with a low glycemic index because they have a slow release of energy.

Avoid saturated fats and eat the “good” fats, without forgetting to supplement your diet with fruits and vegetables, rich in vitamins and fiber.

Salt intake should be checked if you eat for muscle mass. Too much salt can cause various problems, such as water retention or high blood pressure. However, a good amount of sodium is lost during workouts, which is often found in many energy drinks for athletes. Better to replenish only with water avoiding the intake of “extra” sodium. And for those who truly control every gram of their diet, we recommend choosing IDEALE spray which contains about 75% less sodium than table salt and, thanks to the practical dispenser, allows a very precise dosage.

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Sport

The salt in the life of a runner, how to manage the reintegration phase

Sport

The salt in the life of a runner, how to manage the reintegration phase

The salt in the life of a runner, how to manage the reintegration phase

Sport
At the basis of a runner’s life there is undoubtedly a correct and balanced diet. The intake of certain foods in greater quantities, to replenish what the body has burned during training, can lead to imbalances or, in the most serious cases, to real illness.

The problem of mineral salts
The runner, during the effort, in addition to burning fat, expels, through sweating, a considerable amount of liquids and mineral salts. It has been established that a runner can lose about 3g of sodium in an hour. If we think that the average sodium requirement in a person is about 2g per day, we understand how important a correct reintegration is to regulate the levels of fluids in the body.

Taking too much salt
We have seen how the replenishment phase is almost as important as training, but you have to be careful not to overdo it.
Ten grams of common salt contain about 4 grams of sodium: if to restore the levels we exaggerate with the intake of salt and therefore sodium, our body expels water from the cells and blood to restore salinity, consequently increases the feeling thirsty which can lead to swelling and water retention.

A revolutionary solution
To still take the right doses of sodium, the solution is Ideale. This product, in particular in the revolutionary spray format, facilitates the intake and a measured dosage.

Thanks to Ideale, sodium intake for replenishment in the correct quantities will no longer be a problem. Not even for runners who suffer from excessive sweating or for those who carry out competitive and intense activities.

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Sport

Salt in sport: maintaining the right balance

Sport

Salt in sport: maintaining the right balance

Salt in sport: maintaining the right balance

Sport
those who practice sports must be more careful not to alter the physiological balance and to take the right quantities of salt.

Salt plays a fundamental role in physiological functions, in particular in maintaining blood volume, water balance, acid-base balance and nerve conduction. The expulsion of salt from our system occurs mainly through urine and sweat: this is why those who practice a sport must be more careful not to alter the physiological balance.
Salt: not in excess, not in defect
During sports that involve intense and prolonged physical activity, the salt is expelled through the skin along with the water: this mechanism serves to maintain the right body temperature. The more you sweat, the more you lose fluids and, with them, sodium: by drinking only water, rehydration occurs incompletely because you recover the liquids but not the salts lost. Non-replenishment of sodium can have possible complications:
  • Sodium deficiency (hyponatremia), which in a mild form can cause malaise, nausea, headache and cramps
  • Lowering of the level of sports performance
Is the salt taken in your normal diet enough to do sports?
Not everyone sweats in the same way and there are cases in which no supplement is necessary, others in which the amount of sodium and salts taken in the diet is not enough to replace those lost during sports. However, the data collected show that in Italy we consume on average more than 10 grams of salt per day, a much higher quantity than the limit – set by the WHO – of 5 grams per day (which means 2 grams of sodium). The amount of salt to be replenished during sports therefore depends on the doses of salt taken in the diet, the tendency to sweat and the type of sports activity. Doctor and dietician will be able to advise you on the best solution for you. To optimally control the amount of sodium added to your food try Ideale in spray version: each splash contains 0.014 grams of sodium!

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Sport

How to lower blood pressure through exercise

Sport

How to lower blood pressure through exercise

Diet for hypertension: what minerals to take

Sport
A healthy and proper diet, rich in fresh fruits and vegetables, low in packaged foods and salty snacks is an important step in lowering blood pressure. But it is not the only non-pharmacological strategy useful for improving one’s health. In fact, in 2017 a review , based on 53 studies conducted on older people, revealed the importance of combining proper nutrition with physical exercise .

Both aerobic (resistance) and anaerobic (ie intense training) exercise are helpful in lowering blood pressure. Physical activity has been shown to decrease the likelihood of developing high blood pressure by 35% among predisposed people. A good habit that applies to any age.
Aerobic training
The Italian Society for Arterial Hypertension recommends at least 3 workouts per week, of at least 30 minutes. Better if dedicated above all to strengthening the legs (eg running, cycling, brisk walking, swimming…)

These workouts should take place in 3 phases:
  • Warm-up and stretching (10 minutes).
  • Aerobic training to develop endurance (between 20-40 minutes depending on the athletic preparation and the time available): the exercises performed must not be maximum and you must never exceed 50% of the maximum heart rate. This value varies according to age and can be calculated with the following formula: 220 – age . In order not to risk exceeding it, you can use a wrist heart rate monitor.
  • Recovery (10 minutes).
Isometric exercises
The most intense workouts, anaerobic ones, can instead be done in the form of isometric exercises . They are in fact safe for health and can produce good results in lowering blood pressure . This type of training is static and involves a muscular effort: it must be performed no more than two or three times a week and in a moderate way (moderate loads or small weights), through a series of repetitions interspersed with moments of recovery.
Salt and sport
If you want to start exercising to improve blood pressure, contact your doctor to receive specific and personalized advice on your needs. And remember… doing sports involves losing water and salts through sweating: it is important that they are replenished, but not overdoing it. IDEALE can help you.

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