THE 7% BODY-FAT DIET Strip the fat from your frame with this eight-week plan

We estimate that the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. 


That seems to be the magic number associated with adjectives like shredded, diced, and genetically gifted (haters always gon’ hate). The plan is simple: six-pack, 7%, eight weeks. let’s go.

THE PLAN

If you’re already working out and in decent shape, you’re probably halfway to 7% body fat—hovering at around 15%. We’re going to take you through the other half of the journey. (If your body fat is currently higher, that’s Ok. We can’t promise you’ll get to 7% in eight weeks, but you may cut your number in half.) The strategy is to gradually increase your weight training and cardio while cutting calories and carbs. The last few weeks will be challenging, but remind yourself that it’s only for a short time. Follow the meal plan we’ve outlined for all eight weeks. We’ve given you parameters for your workouts, but the specific exercises, sets, and reps are up to you. Since nutrition is the most important aspect of getting lean, you need to hit the macronutrient numbers we’ve listed. You can adjust the meals you eat a bit to suit your palate, but try to replicate the numbers as best you can. To help make your diet more enjoyable, we’ve provided recipes for three delicious meals that won’t derail your progress. 

WEEK ONE

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish; 1/2 cup oats (dry measure)

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 1/2 cup (cooked) brown rice

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter*

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp 

>>TOTALS: 3,652 calories, 311g protein, 233g carbs, 164g fat.

*Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.

**Because you got plenty of nutrition in your intra-workout shake, you don't neeed to rush to eat your post-workout meal. Take your time, and enjoy it.

OFF DAYS (NO TRAINING)

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter, 2 slices ezekiel toast, 1/2 tbsp organic butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato

Meal 4: 6 oz (cooked) tilapia, 1 cup berries, 2 slices ezekiel toast, 1/2 tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

Meal 6: 6oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 2,881 calories, 277g protein, 252 carbs, 85g fat

WEIGHT TRAINING

Work out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms.

CARDIO

Perform 45 minutes of brisk walking six days per week upon waking. (Do not do cardio on leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

WEEK 2

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 1/2 cup (cooked) brown rice

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter*

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5: (Post-Workout): 2 Yam-Apple-Almond Pancakes**

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp

>>TOTALS: 3,497 calories, 306g protein, 206g carbs, 161g fat

*Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.

**Because you got plenty of nutrition in your intra-workout shake, you don't neeed to rush to eat your post-workout meal. Take your time, and enjoy it.

OFF DAYS (NO LIFTING)

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices ezekiel toast, 1/2 tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 2,682 calories, 271g protein, 224g carbs, 78g fat

WEIGHT TRAINING

Work out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms.

CARDIO

Increase walk duration to 50 minutes. Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

WEEK 3

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp

>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat

OFF DAYS (NO LIFTING) AND PUMP DAYS

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 4 oz (cooked) sweet potato

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 2,566 calories, 270g protein, 196g carbs, 78g fat

WEIGHT TRAINING

Work out five days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, and one additional leg day. The second leg day should be lighter than the first—use less weight and perform more sets of higher reps (for example, 12 and above). This is called a “pump day.”

CARDIO

Perform 50 minutes of brisk walking five days per week upon waking. (Do not do cardio on either leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

WEEK 4 

Nutrition

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp

>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat

OFF DAYS (NO LIFTING) AND PUMP DAYS

Meal 1: 6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, ½ tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS : 2,102 calories, 266g protein, 84g carbs, 78g fat

WEIGHT TRAINING

Work out five days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, and one additional leg day.

CARDIO

Perform 50 minutes of brisk walking five days per week upon waking. (Do not do cardio on your first leg day or your back day.) Mix a shake containing 10g of BCAAs and consume it gradually throughout the session

WEEK 5

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp

>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat

OFF DAYS (NO LIFTING) AND PUMP DAYS

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 2,334 calories, 268g protein, 140 carbs, 78g fat

WEIGHT TRAINING

Work out six days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, and one additional back day. Perform the second back day with more volume and less weight as you have been for the second leg day.

CARDIO

Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy back day, or chest and shoulder day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

WEEK 6

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protien Berry Crisp

>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat

OFF DAYS (NO LIFTING) AND PUMP DAYS

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 2,218 calories, 267g protein, 112g carbs, 78g fat

WEIGHT TRAINING

Work out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day (done in the same fashion as described in previous weeks).

CARDIO

Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy chest and shoulder day, or your heavy back day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

WEEK 7

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp

>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat

OFF DAYS (NO LIFTING) AND PUMP DAYS

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 2,102 calories, 266g protein, 84g carbs, 78g fat

WEIGHT TRAINING

Work out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day.

CARDIO

Perform 50 minutes of brisk walking three days per week. (Do cardio only on pump days.) Mix a shake containing 10g BCAAs and consume it throughout the session.

WEEK 8

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp

>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat

OFF DAYS (NO LIFTING) AND PUMP DAYS

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries

Meal 5: 6 oz (cooked) chicken, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 1,903 calories, 260g protein, 56g carbs, 71g fat

WEIGHT TRAINING

Work out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day.

CARDIO

Perform 55 minutes of brisk walking three days per week. (Do cardio only on your pump days.)


Diego Gallardo

- See more at: mensfitness.com

Bruce Lee's Workout (MARTIAL ARTS TRAINING)

Definitely a great icon of the lovers of martial arts, combat sports and physical development is Bruce Lee, admired both for his skills as a fighter, how his muscled, sinewy physique. In this article we review briefly how trained your muscles.

We assume that Bruce Lee has a lean physique and measured 1.70 meters with 60 kilos of weight. Therefore, Bruce Lee obsessively devoted to developing strength, power and speed to compensate for his physical.

TRAINING TO GAIN MUSCLE MASS

During the stage in which Bruce focuses on gaining muscle mass, weighed 75 kilos, to get focused on Basic Exercises, knowing that these are the most appropriate exercises to achieve growth muscularly.

Bruce trained three days per week, with one day of rest between each workout with the following routine:

• Charged and Press         2 x 8-12
• Arm Curl Barbell           2 x 8-12
• Press behind the neck    2 x 8-12
• Barbell row, standing    2 x 8-12
• Squat Bar                      2 X 12-20
• Remo Bar                      2 X 8-12
• Bench press bar            2 X 8-12
• Pullover with bar          2 X 8-12

With this full routine, based on Basic Exercises, Bruce Lee was able to gain muscle mass and gain great strength.

This full body routine, repeated for three days and with an intermediate rest day is very appropriate for anyone who wants to get grow and gain muscle mass. Also promotes natural creation of testosterone and growth hormone, reducing body fat percentage.

ABDOMINAL TRAINING OF BRUCE LEE

Moreover, Bruce Lee had a strong and defined abdominal enviable coaching almost daily basis for 2-4 sets of 3-5 exercises, how elevations trunk twists and turns, besides taking a strict diet.

Bruce Lee was impressed with his mythical exercise called Dragon Flag. 

A hard advanced exercise highly recommended once you've obtained abdominal strength.

The movement is to concentrate your body like a block and keep horizontal to the ground with just your shoulders and upper back support.

Lie on your back on a flat bench and grab it with both hands the sides of the bench above your head.

Bend your knees and place your hips on the bench until your knees are above your chest.

Extend your legs above you so that your torso and legs are vertical to the ground. Your head and shoulders support your body weight.

Inhale and lower your legs and hips to the bank. Keep your rigid body should be in a straight line from shoulders to ankles.

Pause when your body is a few inches above the bank. Exhale and reverses the movement, pulling your legs and hips to the vertical position.

TRAINING ROUTINE OF BRUCE LEE IN GYM 
HAK KEUNG GYMNASIUM

Finally this is a workout routine you used when Bruce went to the gym Hak Keung. A curious document that has nearly 50 years and in which we observed that the exercises that forged a myth that endures 50 years later, Bruce Lee.



Diego Gallardo

Fuentes: M&F


  

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Quinoa, Features and Benefits of a "Super Food"

 For months I'm studying for a food that has for centuries cultivated and that our country is giving recently released. I'm really surprised by its many nutrients, benefits and properties and versatility in the kitchen, and you can include in our diet in many different ways. In fact it is a Super Food considered in NASA for its qualities.




It is rich  in vegetable protein, vitamins E and B, calcium, essential amino acids, fiber, phosphorus, magnesium and iron; has healing and anti-inflammatory properties; no gluten, contains little fat and easy to digest. No wonder the "golden grain of the Andes" was already considered a sacred food for the native peoples of America.

Thanks to these nutritional properties is that Quinoa, pseudocereal little known to many until recently, is gaining markets, becoming more valuable in economic terms and, therefore, less accessible to those who always consumed.

Without wishing to bore you with a large amount of data, I would let you know Quinoa: 


Scientific name: Chenopodium quinoa Willd. 
Family: Chenopodiaceae 

Name in different languages: 


Aymara: Supha, jopa, jupha, Juira, ära, qallapi, vocali . 
Chibcha: upload, pasca 
Mapudungun: dawe, sawe 
Quechua: ayara, kiuna, kitaqañiwa, kuchikinwa, amaranth, achita, qañiwa, qañawa. 
English: quinoa, quinoa. 
German: reisspinat, peruanischer. 
French: anserine. 
Italiano: quinoa, Chinua . 
Portuguese: miúdo rice do Peru, quinoa. 

A bit of History:


The Royal Quinoa, a grain of the Andes, noble product of the Pachamama, is one of the most important grains in the Andean region, which dates back to more than 5000 years, was the main food of pre-Columbian cultures, and corresponds to the needs and nutritional requirements of the modern world. 

The quinoa or quinoa, known as the " mother grain "in the Quechua language, quinoa was a staple of the I Incas for thousands of years, along with their religion and culture.
 
With the arrival of the conquistadors its cultivation was replaced by corn and potatoes; over time, its cultivation has been disappearing with the annihilation of the native culture. The quinoa has the highest rate of protein, calcium, phosphorus, iron and magnesium than other cereals. It also contains all essential amino acids, is rich in fiber and B vitamins and does not contain gluten. 

AMINOACIDS QUINOA:

Being a very digestive soft grain, quick cooking and noticeable taste, in addition to its nutritional properties, it is very easy to use and is available in myriad ways, beans, chips, flour, pasta, breads, cookies, different drinks meals. 

It is called pseudocereal because it belongs to the family of grasses that are "traditional" cereals such as rice, oats, etc., for their high starch content corresponds to the use of a cereal. 

It's ideal amino acid content essential and essential fatty acids, quinoa should be considered a vegetable food of higher nutritional value . 

I want to focus on their contribution Protein and Amino Acids:


In general, if a comparison between the nutrient composition of quinoa and is made 
​​of wheat rice and maize (which traditionally referred to in the literature as the grains of  gold) can corroborate that the average values ​​reported for quinoa are higher than  the three cereals in the content of protein, fat and ash (Rojas et al ., 2010a).

The literature on human nutrition indicates that only four essential amino acids are likely to limit the quality of mixed human diets. These amino acids are lysine, methionine, threonine and tryptophan. Thus, if the essential amino acid content of quinoa with wheat and rice is compared, one can appreciate its great nutritional advantage: for example, for the amino acid lysine, quinoa has 5.6 grams of amino acid / 16 grams of nitrogen compared with the rice and wheat has 3.2 2.8 (Repo-Carrasco, 1998).
 
Between 16 and 20% by weight of a seed quinoa constitute valuable protein 
biological, including all amino acids, including essential, ie wherein the or AGENCY is unable to manufacture and therefore requires ingest with food. The values  ​​of the content of amino acids in the protein quinoa grain cover requirements  recommended for preschool, school and adult (FAO / WHO / UNU, age amino acids 1985). However, the importance of proteins lies in the quality quinoa. Proteins  are mainly quinoa albumin and globulin type. These have a composition  similar balanced essential amino acid composition to the amino acid casein,  milk protein. It has also been found that quinoa leaves are high  quality protein. In addition, the leaves are rich in vitamins and minerals,  especially calcium, phosphorus and iron.

One hundred grams of quinoa contain lysine nearly five times, more than twice as isoleucine, 
methionine, phenylalanine, threonine and valine, and much larger amounts of leucine (all 
with the essential amino acids tryptophan) compared with 100 grams of wheat.  

Furthermore it exceeds by in some cases in amounts of triple-histidine, arginine, alanine and glycine and contain amino acids not present in the wheat as proline, aspartic acid, glutamic acid, cysteine, serine and tyrosine (all nonessential amino acids. 

The exceptionally rich in amino acids having properties quinoa gives very interesting therapeutic. This is because the bioavailability of lysine of quinoa, the most abundant in their seeds-essential amino acid, is very high while in wheat, rice,  oats, millet and sesame is significantly lower.This amino acid that improves the function  immune to assist in the formation of antibodies, promotes gastric function, assists in  cell repair, is involved in the metabolism of fatty acids, helps the transport and  absorption of calcium, and even seems to slow or prevent Vitamin C along with metastasis  cancer, to name just a few of its many therapeutic activities.

In terms of isoleucine, leucine and valine participate together in energy production 
muscular, neuromuscular disorders improve, prevent liver damage and allow 
for balancing blood sugar levels, among other functions. With respect  to methionine is known that the liver-s used to produce adenosi-methionine, a substance  especially effective to treat liver diseases, depression, osteoarthritis, disorders  brain, fibromyalgia and chronic fatigue, among other ailments. Potent agent also acts as  detoxifying significantly decreases the levels of heavy metals in the  body and has an important protection against free radicals.
 
Quinoa also contains interesting amounts of phenylalanine (a brain stimulant and main element of neurotransmitters that promote alertness and relieving pain and depression, among other functions), threonine (which is involved in the work of detoxification liver, participates in the formation of collagen and elastin, and facilitates the absorption of other nutrients) and tryptophan (immediate precursor of the neurotransmitter serotonin so it is used successfully in cases of depression, stress, anxiety, insomnia and compulsive behavior). 

For Regarding the "non-essential" amino acids quinoa contains more than triple 
histidine wheat, substance itself is an essential change in the case of babies because the 
body can not synthesize into adulthood so it is highly recommended that children  acquire it by feeding, especially in times of growth. It also has  a slightly anti-inflammatory action and participate in the immune response system.

Arginine, meanwhile, is also considered an almost essential amino acid in infancy, 
childhood and adolescence because it stimulates the production and release of growth hormone, 
also to improve the activity of the thymus and T cells, participate in the growth and 
muscle repair, and be a protector and liver detoxifier. As for alanine is source  of energy for muscle, brain and nervous system and glycine acts as a neurotransmitter  in the brain and tranquilizer such as motor function regulator. In addition, proline -  amino acid containing no other cereals such as wheat involved in the repair of  joints, it is necessary for the healing of injuries and ulcers, appears to be effective for  treating cases of impotence and frigidity, is cardiovascular protector and used in conjunction with lysine and  vitamin C to prevent or limit metastasis cancer.

It is also common in current cereal aspartic acid (function improving 
liver and is essential for maintenance of the cardiovascular system), glutamic acid  (involved in the production processes of energy for the brain and phenomena as  important as learning, memory and neuronal plasticity), cysteine ​​(protective  liver by binding to heavy metals to facilitate their removal in addition to destroying  free radicals and enhance the immune) system, serine (powerful natural moisturizing agent) and  tyrosine (which has an important anti-stress effect and plays a key role in alleviating  depression and anxiety, among other functions). 

Quinoa is obviously the star food among people who want to have an increase in the consumption of protein and amino acids in a healthy way.
 
Finally, highlight the aspect that comes calories quinoa (another debate in recent years) and, if the quinoa fat.Well, quinoa has no cholesterol, no way fat in the body and its glycemic index is low; For this, studies have shown that eating quinoa for a diet helps regulate the digestive system and not fattening. All their nutritional benefits and culinary possibilities have made this seed every day more present in our food.

 
Diego Gallardo 


Sources: 

FAO

ARGENTINA ASSOCIATION OF Phytomedicine 
Dr. Maria Teresa Olivero Muñoz 

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