Nutrition facts

Egg protein

egg protein

What’s the best protein for your muscles? Of course, egg protein!

  • Egg protein is digested by 97-98%, leaving no waste in the intestines, and has a local therapeutic effect on the stomach.
  • To preserve the maximum concentration of egg protein, it’s best to cook soft-boiled or hard-boiled eggs.
  • Also, I suggest eating them with vegetables. You will get additional fiber and improve the adoption of egg protein.

Carbs in banana

carbs in banana

We all love bananas. But how many carbs in banana?

  • Carbs content in banana depends on its sort and ripeness. On average, it’s 22-24 grams of carbs per 100 grams. Agree, not so much.
  • But keep in mind that half of these carbohydrates are sugar. Therefore, don’t fall in love with bananas.
  • On the other hand, this fruit is quite rich in B vitamins and various minerals. So, 1-2 bananas per day will be normal. In that case carbs in the banana will not become a threat to your figure and body shape.

Maltodextrin vs sugar

maltodextrin vs sugar

Sometimes you see that sports nutrition (protein or gainer) is “sugar-free”, but contains maltodextrin. What’s better?

  • Formally, maltodextrin is a complex carbohydrate. But during digestion, it turns into glucose and dramatically increases the sugar level in the blood.
  • The glycemic index of maltodextrin is 105-136. He is extra high, just like in sugar.
  • Sometimes maltodextrin is made from wheat, so it contains unsafe gluten.

So, maltodextrin vs sugar? Better keep away from both of them. Especially if you’re diabetic or got problems with excess weight.

Cottage cheese before bed

cottage cheese before bed

What to do if you are hungry before bed? Eat cottage cheese. It’s tasty and healthy!

  • Cottage cheese is rich in protein. It has about 18 grams of protein per 100 grams of the product.
  • Cottage cheese is a source of slowly digesting casein protein that will fuel your muscles all night long.
  • If you eat cottage cheese before bed, it will allay hunger, and also improve your metabolism.

So, if you get hungry at night, don’t down sweets. Better eat cottage cheese before bed!

L-citrulline as a pre-workout

l-citrulline watermelon

Many athletes take the l-citrulline as a pre-workout supplement. What are its advantages?

  • Citrulline or l-citrulline is an amino acid, it helps to get rid of ammonia, which is actively produced during workout and leads to fatigue.
  • Citrulline also supports the absorption of other amino acids and creatine, which in general has a positive effect on training progress.
  • L-citrulline also helps to prevent heart diseases, hepatic disorders, and diabetes.

If you want to increase endurance and recover faster after workouts, take l-citrulline as a supplement or eat food that is fortified with it – peanuts, watermelons, cucumbers.

Hazelnut benefits

hazelnut benefits

Hazelnuts aren’t only delicious but also a healthy snack. Especially if you are hungry but don’t have time to eat. So what are the hazelnut benefits?

  • Hazelnuts contain a lot of important microelements – phosphorus, potassium, magnesium, iron, and zinc.
  • The fat content in hazelnuts is about 60-62%. Moreover, these are mostly polyunsaturated fats.
  • Hazelnuts help to prevent heart disease, blood vessels and reduce the risk of hypertension

That’s why instead of stuffing сhocolate bars, eat a handful of hazelnuts!

Is coffee good for you?

is coffee good for you

There are a lot of opinions about coffee’s harms and benefits. So, let’s try to find out if is coffee good for you.

  • It’s a proven fact that 3-5 cups of coffee daily reduce the risk of several chronic diseases.
  • Moderate coffee consumption improves mood, well-being, and working efficiency.
  • Caffeine is a part of many pre-workout complexes and it aids training progress.
  • Drinking too much coffee can cause overexcitability, sleep disturbance, heart and blood pressure problems.

Therefore, the answer to the question «Is coffee good for you?» – yes, it’s wholesome. But only if you don’t drink it by the liter.

Bitter chocolate benefits

Dark chocolate benefits

Do you love bitter chocolate? Then it will be useful for you to know about dark chocolate benefits.

  • Regular consumption of bitter chocolate reduces the risk of cardiovascular disease by 57%.
  • Cocoa, which makes up dark chocolate, is rich in magnesium, iodine, phosphorus, zinc, and calcium.
  • Bitter chocolate slows down the physiological process of brain cells aging.

So, you can eat dark chocolate regularly. But don’t forget that the most wholesome bitter chocolate should contain 95-99% the cocoa.

Whole grain bread as a carbs source

Whole grain bread

Many people think that bread is a useless food. But if it’s whole grain bread, it has to be a part of your diet. Because:

  • Whole grain bread is an excellent source of complex carbohydrates.
  • The fiber in whole grain bread aids digestion and supports colon health.
  • Your menu becomes more varied, and you get extra vitamins and amino acids.

At the same time, don’t forget that whole grain bread is quite high-calorific. Therefore, you shouldn’t eat it too much.

Is chicken breast the best source of protein?

chicken breast

Athletes prefer chicken breast as the main source of protein for muscle growth. Indeed, 100 grams of this meat contains about 30 grams of protein. But the chicken breast is not a panacea. Why?

  • Chicken breast is low in fat. And this is a disadvantage, because fats are essential for our body, especially if you have chosen a low carb diet.
  • If you eat a lot of this meat, you may have an issue with hepar and nephros.
  • Chicken breast is not the most delicious meal. Over time, it may disgust you.

Eat the chicken breast no more than 2-3 times a week and alternate with other types of meat. For example, chicken thighs or beef steak.

What are milk benefits?

milk benefits

Milk is a part of the diet of many athletes. I also love milk. For example, I add it to coffee and make protein shakes based on it. Let’s list the main milk benefits:

  • This is a great source of protein, calcium, vitamins, and minerals.
  • Milk will help diversify your ration, and to make it more balanced.
  • Milk is very easy to digest and reverses the gastrointestinal tract.

At the same time, many people are with an allergy to lactose. Therefore, consume lactose-free milk so as not to shoot oneself in the foot.

Easy protein shake recipes

Protein shake recipes

When an athlete needs a quick and healthy snack, he often chooses protein shakes. But the same drink can get blase. Here are some easy protein shake recipes for a change:

  • Take a serving of protein (let it be whey), fill it with warm milk, add a tablespoon of cocoa. Shake it up. The drink is ready!
  • Pour a serving of protein with milk, add a banana, a few strawberries or raspberries, a piece of kiwi, grind this mixture with a blender. Now you have a protein shake with fresh fruits.
  • Pour the protein powder into a glass of water, put 30-40 grams of ice cream for taste, add nuts and grind it with a blender. You will get a protein gainer. Just what you need after a workout. Especially in summer.

Best time to take multivitamins


An autumn-winter period is the best time to take multivitamins.

Your body is weakened during the cold season and needs to be nurtured with the necessary elements. And if you are an athlete, then even more so.

What are the benefits of multivitamins?

  • They help strengthen your immune system and reduce the risk of ARVI;
  • Vitamins increase working efficiency, both in life and in the gym;
  • Taking multivitamins indirectly affects your mood and morale.

Best omega 3 supplements

Best omega 3 supplements

Many athletes add omega 3 fats to their diet. So, they often ask a reasonable question: what are the best omega 3 supplements?

I will list just a few sources that will give you the most omega 3 fats:

  • Fish oil in pure form or in capsules;
  • Seafood and fish – mackerel, salmon, sardines, oysters, tuna;
  • Olive oil, but only unrefined, extra virgin;
  • Walnuts, but it’s desirable to eat nuts from a fresh harvest.

Don’t forget about omega 3. This is a must-have supplement not only for athletes but also for those who care about their health and longevity.


*this is a compilation of all the nutrition facts I post on the main page of my blog.