Fat burners – effects, side effects

April 26th, 2021

Fat burners – effects, side effects
Mainly before each summer vacation, many of us aim at achieving a slim and fit figure. Apart from intensive efforts at the gym and a proper diet, our hard work is supported by nutrients and supplements. Fat burners are recommended for faster burning of fat tissue. We check how much preparation works, if fat burners are safe and which of them are worth attention.
What are fat burners?
As their name suggests, fat burners are dietary supplements designed to speed up the burning of accumulated fat tissue. On the one hand, their task is to speed up metabolism; on the other, they suppress appetite. As a consequence, the body gets rid of excess fat deposits.
In addition, fat burners often increase energy levels. That’s why it’s best to take it before intensive workouts when the fat in your body during the session is used as additional energy for exercising.
It is worth remembering that fat burners can be found today in the form of natural products (e.g., ginger, chicory, apples, black pepper, pineapple, sea algae) as well as various – weaker or stronger supplements. Of course, you will also find them in the offer of Cross The Limits store. These include Synedrex 60 caps, Dark Labs Ripper 60 caps, Thermal Pro Hardcore 120 caps, HydroxyElite DMHA 90 caps, Eca Xtreme DMHA 90 caps, Nuke Core Labs Extreme FatBurner,  6Pak Nutrition Heat Caps, BioTech USA Ulysses Shaper, Universal Animal Cuts, or Dorian Yates Black Bombs.

How do fat burners work?
Unfortunately, many times fat burners are touted as the so-called golden mean. If you think that you will buy the best fat burner and after a few weeks you will enjoy a fit figure after the supplementation alone, you better save your nerves and money. Undoubtedly, incinerators are an effective means to help you quickly lose weight and get rid of fat storage, but under certain conditions. Remember that the basis is a negative calorie balance and a consistent training plan.
If you are ready for sacrifices and effort, fat burners are for you. Especially adequate are preparations containing guarana, caffeine or synephrine, which are the most common thermogenic ingredients. However, apart from them, there are also burners without stimulants and blockers which stop the secretion of enzymes responsible for digesting carbohydrates and fats. This is why L-carnitine, green tea, Ziperine, or CLA are also popular.
The fat burners themselves have a beneficial effect on the body on many levels, as partially mentioned above. So, they promote thermogenesis, which is the generation of heat to maintain a constant body temperature. Another critical process favored by thermogenesis is the so-called lipolysis. It causes the breakdown of fat tissue into free fatty acids and glycerol, making it easier to use the stored energy for metabolic processes.
Besides, fat burners often contain stimulants that promote arousal (such as caffeine). Finally, they block adenosine receptors in the brain, promoting enhanced endurance and performance during intense exercise. Additionally, they inhibit fatigue and add motivation to exercise.
How to use fat burners?
As we noted, fat burners should only be used as an adjunct to hard, intense workouts and a healthy diet. That’s why people who are not ready for strenuous exercise and sticking to a properly balanced diet should refrain from burners.
The same goes for people just starting to exercise. In the first few months, it is best to trust your own body’s ability to reduce. We can reach for fat burners when we don’t see any further progress or when there has been a visible drop in our form. Thermogenics will increase your body’s efficiency and help you perform more intensive workouts.
Of course, just like other supplements and vitamins, fat burners should be taken according to the manufacturer’s recommendations. They usually come in capsule form and should be taken between meals or right before training.
In the first phase, you can use smaller doses for a minimum of 2 weeks of supplementation. This way, you will check how the product affects your body. Usually, burners are supplemented for 4-8 weeks. If you take capsules for a more extended period, you may get used to the substances in the product and it will not provide you with satisfactory results.
Are thermogenic safe? Side effects of fat burners
Fat burners are considered safe, making them products that are widely and widely available in stores. You can also find them at Cross The Limits.
However, remember to take all the precautions. First of all, dose them according to the manufacturer’s recommendations. Besides, people who suffer from chronic diseases of the cardiovascular system should not use thermogenic products.
Among others, caffeine or synephrine are present in burners. These substances increase blood pressure and slow down the heart rate. People with diabetes and neurological patients should also be cautious. Burners are not recommended for pregnant and nursing women.
You can always consult your doctor before reaching for a specialized product. Perhaps a better substitute will be a natural fat burner, which will not give spectacular results and increase thermogenesis (e.g., chili, ginger, turmeric, cinnamon, green tea, red tea).
To sum up, fat burners are products you should be interested in if your goal is to burn accumulated fat faster. These are preparations that affect the body through thermogenesis or lipolysis, and the best fat burners through both of these phenomena simultaneously.
They undoubtedly contribute to faster calorie burning and weight loss. Additionally, fat reducers may contain stimulating, motivating, or performance-enhancing substances. The most important thing is to choose them individually for your body and training plan. They must also be products from reliable suppliers (e.g., Revange Nutrition, Hi-tech Pharma, Koka Labz).
Of course, you still have to give a lot of yourself by working out intensively and eating according to a negative calorie balance. With the additional help of a fat burner, there is a chance to achieve a slim and fit figure much faster.

Phenibut – what is it and how does it work?

April 18th, 2021

Phenibut – what is it, and how does it work?
Phenibut (phenibut, beta-phenyl-GABA) is an antidepressant used to treat a wide variety of conditions. Among other things, it works well for treating post-traumatic stress disorder and even depression or alcoholism. We look at how phenibut works, whether it’s worth taking it, and whether its abuse can carry side effects.
What is a phenibut supplement?
Phenibut is a gamma-aminobutyric acid derivative with a phenyl ring. Primarily, this supplement has anti-anxiety and sedative effects. Among other things, its function is to increase resistance to stress. It puts the body in a state comparable to what we feel after alcohol. All because the agent has an affinity for the brain metabotropic receptor GABA(B).
Of course, unlike alcohol, it does not harm our health, nor does it set us back in the training process. Of course, phenibut is also not a psychoactive substance, so we can sit behind the wheel of a car or other vehicle after taking this compound. Phenibut is a drug that provides us with pleasant relaxation, similar to what we experience after having one drink. What’s more, among the health benefits is improved cognitive function.
The compound was first invented in 1963 in Soviet Russia. The agent was developed by Soviet scientist Perekalin, who synthesized 3-phenyl-4-aminobutyric acid. At the time, the mixture was intended to help treat mental disorders in children.
However, phenibut was most prevalent among astronauts, who were supposed to improve their functioning in space thanks to it. Eventually, the systematically studied compound helped treat depression, insomnia, nervous disorders, alcoholism, or PTSD.
Types of phenibut:
There are several types of phenibut, although the most popular is Phenibut HCl. In total, we distinguish between:
– Phenibut HCl – comes in the form of hydrochloride.
– Phenibut FAA (free amino acid) – Phenibut in free form. This compound is better absorbed in smaller doses.
– F-phenibut (fluoro-phenibut) – phenibut up to 10 times more potent than phenibut HCl.
How does phenibut work?
The benefits of phenibut are best described with separate consideration of nootropic, anti-anxiety, and anti-stress effects.
Nootropic effect – improves intellectual functions, improving motivation, memory, and concentration, increasing the ability to learn (including attention, analysis, memory, reaction speed). At the same time, it reduces fatigue and increases physical endurance. However, it is certainly not a typical nootropic.
– Anti-anxiety effects – eliminates anxiety in part or whole. It also relieves nervous tension and even improves the quality of sleep.
Anti-stress effects reduce levels of stress hormones (called corticosteroids), so it has an anti-stress effect.
Thus, the use of phenibut has many health benefits. We can increase stress resistance and anxiety levels, put the body in a relaxed state, improve sleep quality, or increase motivation.
Increased motivation is one factor we need to look at when it comes to athletes taking phenibut. Besides, phenibut increases the production of growth hormone, which accelerates the regeneration of the body.

Therefore, by all means, phenibut is also used by physically active people. Of course, phenibut can also be found in the offer of the supplement store Cross The Limits. We offer phenibut as a supplement in the form of powder and capsules.
After all, phenibut can heart strengthen the immune system, help with the respiratory system, and even prevent alcohol addiction. So we can see that taking phenibut carries many health benefits for our body. Of course, we reach for it according to the manufacturer’s recommendations and do not abuse phenibut.
How to dose phenibut?
If we want to supplement phenibut, the dosage should be according to what the manufacturer specifies. The dosage should be as low as possible, and taking phenibut itself should be as infrequent as possible. It is assumed that we should take phenibut in single doses of 200-250 mg. If we do not feel the drug’s effectiveness, we can increase the amount two times to 500 mg. This dose should be sufficient for everyone if we have not used psychoactive drugs before.
Then it can be doses of 1000 or 1500 mg or even multiples. People who use phenibut too often will also reach for these doses. If such doses are exceeded, this is concerning.
Since the body can quickly tolerate such compounds, it is not recommended to reach for Phenibut regularly. We should take it a maximum of 5 times a week. However, it is advisable to follow the rule “the less, the better.” Of course, everything depends on our body’s predisposition. Still, it is much safer to use phenibut 2 or 3 times a week, for example, on a Friday night when we do not want to enjoy an alcoholic drink.
As athletes, phenibut can be taken before and after training. By increasing the production of growth hormone, the body can recover, which is crucial for correct training goals.
What potential side effects does phenibut have?
Like any supplement or drug, phenibut has potential side effects. Some of the unwanted symptoms include headaches, nausea, confusion, and depression. Sedation, excessive drowsiness, and fatigue should also be pointed out.
If we overdose on phenibut, we can experience delirium and reduced consciousness, although more often, it is a lowering of body temperature, drowsiness, and muscle relaxation. Thus, it is essential not to become dependent on this compound and reach for it relatively infrequently. We should also not increase the dosage of the supplement but take a break in supplementation so that the nervous system has time to regenerate.
With larger and frequent doses, withdrawal of the supplement is also a potential side effect. We then become irritable, have anxiety and dizziness, and experience fatigue. Other adverse effects include insomnia, heart palpitations, and hallucinations. We also often lack appetite.
In addition, pregnant and breastfeeding women and people suffering from stomach ulcers or liver failure should refrain from phenibut supplementation.
Without a doubt, phenibut is an exciting remedy that has many health benefits, including improving resistance to stress and putting the body in a relaxed state. It also helps athletes. It significantly enhances concentration levels and increases motivation, including in the gym. Also, it accelerates the production of growth hormones, so it positively affects the body’s ability to regenerate.

Is breakfast really the most important meal of the day?

April 2nd, 2021

Many people consider breakfast to be the most important meal, but some skip it for various reasons. Some do it to reduce the calorie content of their diet, wanting to get rid of excess weight faster, and others simply do not feel hungry in the morning. It is important to remember that everyone is different, so there is no universal diet for everyone. You should constantly develop a menu based on individual needs, preferences, health, and expectations. Another issue will be the time of consuming the first meal because breakfast does not always have to be eaten at dawn or even at ten in the morning, but for example, at twelve, fourteen, or later. An example would be intermittent fasting, which takes a break of several hours from eating and have a specific eating window. This is true not only for physically active people but also for people who want to improve their health.

Is breakfast really the most important meal of the day?

Nutritional issues are a perennial topic of discussion. In fact, it can be said that there are as many opinions as there are people. Each statement may be more or less correct, and there is no shortage of theories on various topics. One of them is the importance of breakfast, which raises many questions and doubts. The more you think about it, the more confused you may become. There are different opinions on every side as to whether breakfast is really the most important meal and skipping it is terrible for your health. Another issue will be whether one should eat immediately after waking up or wait a few hours. You can easily conclude that since there are so many different opinions on the subject, there is no one-size-fits-all solution. Aspects related to breakfast should be determined individually because everyone has different needs, which leads to a different lifestyle. Some may need a cup of coffee in the morning to have energy and be ready for action, and hunger comes spontaneously only at noon. Others feel that they need to eat something right away, while others skip breakfast altogether and eat only in the afternoon. But some people feel great on three or even two meals a day. The rule here is simple – if the solution works for your health, there is no point in changing anything and doing something against yourself because someone has a different opinion on the subject.
Not eating a classic breakfast in the morning does not mean that it will be associated with a caloric deficit because you can spread your energy needs over the remaining meals. It is enough to transfer the calorie pool from breakfast to the rest of the day, which many people practice. Eating just because you have to, without feeling hungry, is not advisable. It turns out that some people feel much better if they skip breakfast, both mood and health. Food doesn’t always give you energy; it can make you sleepy. However, if skipping breakfast causes your spirit to drop and hunger pangs to flare later in the day, it’s a sign that you need to eat something in the morning to avoid unpleasant symptoms. Waking up satiated and not feeling hungry, eating anything does not make sense; you should listen to your body and the signals it sends to the brain. For many, a good solution will be to eat a nutritious and complete breakfast, but low-calorie, especially if you are on a reduction diet.
On the other hand, physically active people who want to build muscle mass have a higher caloric requirement. Skipping breakfast will make it harder to consume the right amount of calories because consuming too many calories in one meal defeats the purpose. It will be a simple way to indigestion and impaired assimilation of micro macronutrients.

Is it worth eating breakfast?

Many experts believe that eating breakfast is the key to success, and skipping it is associated with several negative consequences. A famous statement is that breakfast provides a boost of energy for the rest of the day, which needs to be replenished after a few hours of sleep to function correctly. By skipping breakfast, the body will seek to compensate for the lack of calories provided later in the day and various ways. Some people have wolf attacks of hunger, especially in the evening hours, and reach for something to eat even at night, which is not suitable for health or figure. There is a risk of impaired activity during the day and compulsive overeating. Skipping breakfast for people who work out can result in a lack of energy and worse training performance, faster fatigue. On the other hand, cutting the morning meal allows you to draw energy from body fat and speed up the weight loss process. This is what intermittent fasting, or Intermittent Fasting, is for.

By far, most people would argue that breakfast is the way to provide energy and nourish cells. During the night, when you don’t eat, your body is still striving for natural blood sugar levels and basal metabolism, thus breaking down glycogen and absorbing it into your bloodstream in the form of glucose. It is easy to guess that after several hours of sleep, glycogen stores are low and need to be replenished, which is what a meal in the morning serves. Fatty acids can also be used to produce energy, but they are only partially oxidized. Observations show that most people who eat breakfast are more active in the morning than those who skip it. You can also protect yourself from large fluctuations in blood glucose levels; it is easier to control appetite, counteract the wolf attacks of hunger. Lack of breakfast can contribute to feelings of sluggishness and problems with attention, deterioration of mental performance.

Energy drinks – to drink or not to drink? That is the question!

April 2nd, 2021

A proper diet plan, or a well-balanced diet, is one thing because it is vital for the appropriate functioning of the body to hydrate it. However, it is not about drinking liters of tea, coffee, or sweetened drinks. Caffeine in excess is harmful, and temporary stimulation may contribute to decreased energy, sluggishness, and the need to take a nap. Among physically active people, energy drinks are pretty popular. Opinions about them are divided; there is no shortage of both supporters and staunch opponents. The big question is what is in such a drink’s composition because many popular products have a chemical composition and nothing to do with health. Of course, there are also recommended energy drinks on sale; you can also make your own natural energy drink.

Energy drinks – to drink or not to drink? That is the question!

Energy drinks have become a legal and popular stimulant used by adults and young people and even children. They are widely available, inexpensive, and can even buy them at the first grocery store or gas station. There are so many brands of energy drinks available on the market that you can choose at will. These are usually carbonated drinks that do not contain alcohol, affecting the nervous system due to its stimulating effect. In their composition, some substances improve concentration, increase even the body’s efficiency, speed up metabolism and eliminate the feeling of fatigue. However, it must be remembered that they work only for a limited period, and their regular consumption may have the opposite effect to the one intended. Continuous stimulation of the body is associated with several adverse side effects. A serious problem arises when chemical overloaded energizers are chosen. The body using sleepiness and lack of energy wants to show that it needs rest and regeneration. If you keep stimulating it artificially, forcing it to be in a constant state of mental and physical readiness, you can expect only one thing – health problems, even loss of health. Moving the body to the maximum effort can not end well.

“Yes” to natural energizers

If someone needs a boost of energy, then they should be interested in natural energizers. They are healthy and safe to use and can be counted on to work effectively. Instead of a chemical energy drink, it is much better to simply drink coffee, which contains a lot of caffeine – the most excellent stimulating effect has ground coffee, brewed with boiling water, without any additives. A natural energizer is also green tea, which is known to positively impact the body and promote health. It increases energy gradually, but for a long time. It is essential to choose a leafy one and brew it for no longer than three minutes to get a stimulating effect. A great option is also yerba mate, which affects the nervous system and the entire body. You can count on both exciting and health-promoting results. There is no shortage of several herbs that can be safely called energizers.
An example would be ashwagandha and ginseng, which are popular adaptogens. Using them regularly, you can improve your health and brain function, increase your intellectual capacity and vital energy deposits, increase vitality. Even a glass of warm water with lemon and honey has a stimulating effect on the body and deacidifies it.

There is no need to reach for classic energy drinks to get a stimulating effect because you can use guarana alone, which contains four times more caffeine than coffee. It provides an immediate impact of stimulation that lasts for a long time. Natural guarana has a positive effect on the nervous and muscular systems and is available in powder form; simply brew it with hot water or simply use it as a dietary supplement. A natural energizer will also be beet juice, the taurine above in powder form, or tablet form. Due to their high caffeine content, classic energy drinks disrupt the heart rhythm, increase blood pressure, and accelerate the heart muscle action. They are used because they raise body temperature, accelerate fat burning, stimulate the secretion of neurotransmitters, and increase muscle endurance. However, you don’t have to consume them to get similar effects because natural energizers also guarantee great results without adverse effects.

Why healthy food is more expensive than processed food

April 2nd, 2021

A well-balanced diet is one of the basics for the proper functioning of the body. Unfortunately, many people take it lightly and eat for pleasure, kill time, or improve their mood. Highly processed food is the basis of many people’s diets, and it does not take long to see the consequences of bad eating habits. No wonder that civilization diseases have literally become the plague of the XXI century; never before has society been so obese. Reaching for fast food, rich in refined sugar and trans fat, has become something ordinary. Such nutritionally inadequate food is widely available, cheap, and tasty because it is stuffed with chemicals designed to make us addicted. Artificial dyes, flavor enhancers, fillers, preservatives, and fragrances stimulate the senses excessively. They were created in such a way that you can’t tear yourself away from them and want to reach for more. On the other hand, healthy food is much more expensive, less promoted, and harder to buy.

The problem of expensive healthy food

Mental and physical health depends mainly on the way we eat. It is from food, which consists of multiple substances, that the body can draw energy, nourish cells, build tissues, and repair itself. If the body is provided with highly processed food, which is deficient in micro-and macroelements, it is only a matter of time before its health deteriorates. Various disease symptoms begin to appear, and multiple diseases develop. There is no question of energy, well-being, proper functioning of organs. Everyone should think carefully about what they put in their mouths, analyze their diet, and assess their health. Mad, conscious food choices are the basis. However, there is a problem that many people give up buying healthy food. It is about its prices, which can be more expensive by several dozen percent compared to conventional food. Not to mention the fact that usually in a discount grocery store, only one section is about healthy food, and the rest is… well, what? Fortunately, every year the public is becoming more aware, and the demand for healthy, organic food is growing. Along with the market, the supply is also increasing, so the stores expand their offer with new products and can count on more attractive prices.

Why are the prices of healthy food so high?

It might seem that since healthy food is the most natural and the least processed, it should be cheaper than food stuffed with chemicals, with various additives such as fillers, fortified vitamins and minerals, artificial flavors, and flavor enhancers. Unfortunately, the opposite is true, mainly due to the mass production of highly processed foods with low nutrient density and empty calories. Healthy food is more expensive, which is primarily due to better quality, more time-consuming production. Machines are not enough; manual work is most often used. Since no artificial fertilizers or plant protection products are used on organic farms, you have to reckon with reduced yields compared to industrial breeding and cultivation. Meat products do not contain growth hormones, and animals are not fattened to gain weight as quickly as possible to be sold. The prophylactic administration of antibiotics and growth hormones is unacceptable on organic farms. Therefore it is necessary to wait longer for the animal to grow up, so the number of meat products is limited.
Healthy fruits and vegetables are not sprayed with chemicals in artificial pesticides, herbicides, and fungicides. It is easy to guess that this will result in lower yields from such natural crops and even at the 30-40% level compared to conventional ones. The production of organic food itself is associated with considerable costs, which translates into a higher final price of the offered products. Definitely, more work and time is required for manual weeding or collecting pests than using a machine and spraying everything with chemicals. Annual certification is a really high cost for an organic farm and processor dealing with healthy food production. You have to reckon with regular quality checks and compliance with all the reluctantly imposed standards handled by inspectors of certification bodies. The cost of certification is influenced by many factors, so it may vary from a few to several thousand pounds. Transport of healthy food is mainly dealt with by small producers, and it absorbs a large part of total costs.

More expensive, but healthier

Even though healthy food is more expensive, it’s worth reaching for it. It is better to eat less but provide your body with what it needs to function correctly. Organic food is certified, guaranteeing no harmful fertilizers, pesticides, heavy metals, preservatives, or GMOs in it. It has a low level of processing or is entirely natural, so it contains a broad spectrum of health-promoting values, a concentration of nutrients. It is abundant in vitamins, minerals, antioxidants, and many other bioactive substances. Consumption of organic food reduces the risk of food allergies. In favor of healthy food is also the fact that it has better taste and smell in comparison with conventionally produced products. The improvement in organoleptic properties may be due to higher levels of antioxidants in natural food. Choosing organic food supports your health and reduces the negative impact of agriculture on the environment.

Ten foods rich in protein

April 2nd, 2021

A well-balanced diet is a basis for the proper functioning of the body. It should be nutritionally dense, rich in vitamins, minerals, and antioxidants. It is important not only the caloric value adjusted to daily energy demand but also the appropriate macro-and microelements. Carbohydrates are essential in the diet, as well as proteins and fats. The former is the primary source of energy for all cells. Proteins, in turn, are primarily building blocks for the body, but their role is much more significant. They perform several other functions to not be missing from the diet and in the correct quantity. The supply of protein should be adjusted to a given person’s individual needs because everyone has different requirements. In the case of physically active people who want to build muscle mass, amino acids are crucial. It’s time to consider which foods are high in protein and what you should reach for.

Why is protein a key component of everyone’s diet?

The body cannot function properly without an adequate supply of protein, specifically amino acids, which form cells’ structure. It is impossible to store large quantities of proteins, so they must be supplied from the outside. The body needs both endogenous and exogenous amino acids but can only produce the former. The exogenous ones must be obtained from food. Protein deficiency is a simple way to malnutrition and stunted the growth of the body. In the absence of amino acids, the intestines and muscles are unable to work. Susceptibility to infections and allergies also increases. In the case of people who train, an insufficient supply of protein impairs the building of muscle mass, muscle regeneration, and the entire energy supply. Protein acts as a building material for tissues and cells and is also a source of energy. It participates in numerous reactions in the body, regulates the acid-base balance, has an immune function, detoxifies and protects the body. It also has an immune, detoxifying, and transporting process. Both animal and plant foods may be sources of protein, but the former is considered the most complete source.
Where to get protein in your diet? Here are the best sources

1. Eggs

Eggs are a great source of easily digestible protein and are considered one of the most nutritious foods. They contain a range of vitamins, minerals, fats, and antioxidants. Protein is found in both the yolk and the white.

2. Fish and seafood

Fish is healthy, rich in fatty acids and protein, which is easily digested and does not overload the digestive system. There are so many species of fish to choose from, you can choose from seafood, so there is no question of a monotonous menu. Particular attention should be paid to salmon, herring, mackerel, trout, carp, cod, tuna, shrimps, and mussels.


Everyone knows very well that the primary source of protein is meat. Whether you choose chicken, turkey, beef, duck, or venison, the protein and fat content will differ. There are many types of meat, so there’s something to suit everyone’s needs and taste preferences. Poultry is the most popular – chicken fillet, wings, turkey fillet, turkey knuckle, and minced turkey meat. Even higher amounts of protein can be found in beef, rich in minerals, especially iron and B vitamins. Athletes greatly appreciate beef shoulder and sirloin.

4. Legumes

Vegans do not consume animal products, so plant sources of protein are essential. Legumes, which come in a variety of forms, provide ample amounts of protein. These are vegetables with a low glycaemic index, rich in dietary fiber, and many valuable micro-and macro-nutrients. It is worth reaching for them even in a traditional diet, as they are delicious and healthy. Vast quantities of protein are contained in soya, which has been popular with athletes for years. It is the main ingredient in most protein supplements. Large amounts of protein are also found in green peas, red and green lentils, black and white beans, and chickpeas.

5. Offal

Not everyone likes to eat offal, but it’s worth changing that, as it’s more valuable than meat. They are a great source of protein and, at the same time, plenty of minerals and vitamins. It is high time to become convinced and include beef, poultry, or even pork liver in your diet. You can also choose hearts, stomachs, and kidneys.

6. Protein supplements

Eating a lot of meat, pulses, or eggs can be hard on the body. The problem arises in the case of people who train intensively and want to build muscle tissue. They need a lot of protein, so a protein supplement is ideal for them. A protein shake is perfect after strength training, as it allows you to replenish amino acids quickly and easily. They are needed both for muscle development and during weight reduction. The composition of protein supplements can vary, and there are also options for vegans, i.e., an utterly plant-based version.

7. Cottage cheese

Physically active people often reach for cottage cheese, which is low in calories and fat and, at the same time, a great source of protein. Cottage cheese is delicious and tastes great, both salty and sweet.

8. Yogurts

Greek and Skyr yogurts are other popular dairy products with high protein content. It’s crucial to choose yogurts that are as little processed as possible and free from unnecessary sugar.


Milk contains good quality protein, but it doesn’t stop there. It also contains minerals such as calcium, phosphorus, and even some vitamins. Milk is available in different fat contents; it doesn’t have to be cow’s milk, but goat’s milk or even vegetable milk.

10.Nuts and seeds

Nuts and seeds have many proteins and a lot of healthy fats, and more or fewer carbohydrates. They are a great source of vitamins, minerals, and antioxidants. The most popular are peanuts, which contain more protein than even a hundred portions of beef or poultry. The same can be said for sunflower seeds, pumpkin seeds, sesame seeds, and poppy seeds.

What should I drink during training?

April 1st, 2021

During physical exertion, the demand for fluids increases and needs to be replenished. The more intensive and more prolonged the workout, which is accompanied by sweating, the greater the loss of water and with it the loss of electrolytes. Dehydration must be prevented because it has a negative effect not only on the training itself but also on the body’s condition. Dehydration is a threat not only to health but also to life. However, the question arises of what to drink during training because water is not the only option. There are definitely more options to choose from, such as isotonic and protein supplements.

What about drinking at the gym?

You can train without food, but not without hydration. It is crucial to avoid dehydration, which is not tricky during intensive physical effort accompanied by sweating. This involves an increased loss of fluid, and the body is mainly made up of water, which is essential for its proper functioning. Failure to replenish fluids puts additional strain on the muscular heart, leading to muscular hypoxia. The loss of water means a problem with supplying nutrients to the cells, including glucose which is the energy source. Even muscle volume decreases, dehydration impairs psychophysical abilities. Drinking during training is essential so that multiple metabolic reactions can occur, but limiting yourself to pure water alone may not be enough. Depending on the type of physical activity, you need to provide your body with the proper nutrients to maintain fluid balance. With sweat, the body loses water and minerals, especially magnesium, sodium, and potassium. If these elements are not conditioned, the electrolyte balance will be disturbed, which manifests itself, among other things, in trembling and muscle weakness and a decrease in endurance. The risk of injury also increases.

What should I drink during training?

As water alone may not be enough to replenish the body’s fluids, it’s essential to consider what other options to choose from and which specifically you should opt to get the best results.


Drinking water is a staple and should not be forgotten, but daily, as, during a workout, it will not necessarily be a good source of hydration. Springwater doesn’t contain much in the way of minerals. Mineral water is definitely a better choice, but only for short workouts that don’t involve intense interval training. Choose medium-mineralized water because of its good proportions of calcium, magnesium, sulfates, and bicarbonates.
Isotonic drinks (ISO)

People who train often turn to isotonic drinks to rehydrate their bodies during training. However, it must be remembered that they contain a lot of sugar, which makes such an additional booster unnecessary for workouts lasting less than an hour. Isotonic drinks are helpful during intensive and prolonged exercises. If your goal is to reduce body fat, an isotonic drink is also a good choice. Its advantage is that it replenishes muscle glycogen reserves and regulates water balance in the body. You can even make your own isotonic drink – e.g., mineral water, sea salt, honey, freshly squeezed lemon, or orange juice.

Supplements before/during/after training

Intense physical exertion in the case of strength training requires rapid replenishment of both carbohydrates and protein. Some recommend adding amino acids to your workout drink for a combination of hydration and nutrition. BCAAs in water during a workout can boost the body’s capabilities, including your muscles. This will translate into better training performance. BCAA dissolved in water will become a quick energy boost, a way to counteract catabolism. Such a solution will be helpful during more demanding training, as water contains only electrolytes and serves hydration. Branched-chain amino acids (BCAA) are great before exercise, while protein supplements can be taken both before and after exercise. It has a protective effect, enhances regeneration, and promotes the development of muscle mass. The advantage of nutrients is that they are a source of quickly absorbed protein without overloading the digestive system. It is worth using them both during weight gain and reduction. Nutritional supplements are recommended regardless of your experience at the gym, even for beginners.

What should you remember about hydration before, during, and after training?

It is important what to drink before, during, and after training, and in what quantities. Hydration should be taken care of before any physical activity. It is recommended to drink two to three glasses of fluids two hours before training. On the other hand, you should not exaggerate the amount during exercise because it will only be an unnecessary ballast. The point is to replenish lost fluids, for which up to one and a half glasses of drinks every twenty minutes is sufficient. It will be essential to hydrate your body correctly after training. It is recommended to drink one and a half times more fluids than you lost during the exercise. Two to three glasses of drink for each half kilogram of body weight loss should be sufficient.

The type of fluid you drink should be adapted to the duration of your workout. For short physical activities of up to one hour, mineral water is sufficient. If the training is more intense or lasts longer, isotonic drinks are recommended. For very intensive physical activity lasting more than an hour, an isotonic drink with glucose polymers is best. It is important to drink in small doses and slowly and avoid fizzy drinks and juices.

Prohormones – what are they, how do they work, are they safe?

March 31st, 2021

Prohormones – what are they, how do they work, are they safe?
Many times prohormones are confused with anabolic steroids, although they are a different group of products. If you are considering investing in prohormones, read this article. We explain what these substances are and how they affect the body. You will also learn whether the use of prohormones is safe and does not have any side effects.
What are prohormones?
Let’s start with the fact that prohormones first appeared on the supplement market in 1996. They are due to a chemist named Patrick Arnold. In their initial distribution, they were advertised as safe, legal, and cheap anabolic steroids.
However, since then, the supplement world has taken a big step forward, and many different supplements in this product category have seen the light of day. The simplest way to put it is that they are substances from which hormones are made. An excellent example of this is the prohormone 1-AD, which changes into testosterone in the body. However, what is crucial for the effects, the results obtained when using prohormones were comparable to what can be achieved after taking anabolic steroids.
The form in which they occur is also a plus. That is why prohormones nowadays are available not only in liquid form. Pills, patches, or capsules are definitely more convenient and comfortable to apply.
How do prohormones work?
First of all, you have to bear in mind that prohormones are not anabolic steroids, although they behave very similarly. They are also not hormones but only act to complement and enhance their effectiveness. They are substances from which hormones are formed. This can be seen in the effects they produce. Their use translates into faster muscle mass gain, increased endurance, and strength. You also gain a better ability to burn fat tissue.
When prohormones are introduced into the body, they are converted into anabolic hormones, such as testosterone into testosterone or proinsulin into insulin. However, a prohormone is also vitamin D3, from which calcitriol is formed. For athletes, the critical hormone is testosterone, which is extremely important for building muscle mass and reducing fat.
What hormones do prohormones convert into?
Among the most popular prohormones, we find in supplements are androstenedione, 4-androstenediol, 5-androstenediol, 19-norandrostendiol or 19-norandrostendiol, with an emphasis on androstenedione. It is a prohormone that converts to testosterone, a hormone that supports anabolic processes, increases endurance, and improves fat burning. Another important hormone in the body is the growth hormone.
Among the other hormones that are stimulated by prohormones are:
– 1-testosterone (1-test) – up to 700 percent more potent than testosterone. It speeds up body regeneration, increases muscle mass, strength and accelerates fat burning. Additionally, it does not convert to estrogen, although it may cause acne and baldness.
– Boldenone – excellent for gaining pure muscle mass. It not only stimulates appetite but also improves nitrogen balance and increases protein synthesis in muscles.
– Dihydrotestosterone (DHT) – affects the development of sexual characteristics, concentration, and hardness of muscles. Its side effects include prostate hypertrophy, acne, and hair loss.
– Nandrolone – among other things, accelerates protein synthesis, increases mineralization, and has a positive effect on bone growth. Besides, it does not convert to DHT, although it works with estrogen and causes loss of libido.

Are prohormones as supplements legal?
As we mentioned, initially, prohormones were a legal and safer option to anabolic steroids. However, in subsequent years, many prohormones were also made illegal. In particular, the 2004 amendment to the Anabolic Steroid Control Act in the US caused quite a stir.
The new law caused many known prohormones to disappear from the market in the USA. However, this one abhors a vacuum, especially since, as with every direction, the abovementioned act had loopholes, which began to be exploited by manufacturers. Completely legal, practical, and cheap prohormones were also created. Now you have them at your fingertips, as you will also find them in the Cross The Limits store. Remember that we offer only legal and relatively safe means.
Contraindications and side effects of prohormones
The prohormone supplements we offer are safe. If you choose nutrients from our offer, you are also assured that it is a fully legal product. The side effects of prohormones include acne and baldness, although this is not a rule.
Additionally, it is worth remembering that you should use liver proteins and general bodybuilding preparations that regenerate internal organs when using prohormones. Remember that the metabolism of prohormones takes place in the liver.
Of course, you must take prohormones as recommended by the manufacturer. It is crucial here not to take prohormones for a prolonged period, resulting in your body’s production of natural testosterone decreasing or even stopping. You can treat such supplements and extracts as a supplement to your training.
Also, remember about the contraindications for the application of prohormones. Of course, women should avoid them. These are male hormones, so in women, their use carries the risk of more significant side effects. They are also not recommended for people under the age of 25 because they affect the hormonal balance too much. In young people, it is not yet normalized, so prohormones can cause irreversible changes. Also, give up prohormones if you suffer from kidney disease, liver disease, heart disease, or even diabetes.
In conclusion, prohormones are certainly much safer than anabolic steroids. At Cross The Limits you will find the safest and fully legal prohormones that convert to testosterone, among other things. This way, if you take them according to the manufacturer’s recommendations, you will definitely significantly improve your results in the gym. Among other things, they will help you gain pure muscle mass and burn unnecessary fat. You will also definitely experience an increase in strength and endurance.
Check out the best prohormones from our offer. You can also share your opinion on the used prohormones and their effects in the comments. Remember that we are always at your disposal, so if you have any doubts, our consultants will answer all your questions (including how prohormones work, how to use them, what effects they give, and what side effects they have).

Agmatine-is it really worth it?

March 30th, 2021

Agmatine sulfate is a compound that is a metabolite of agmatine, a substance formed
arginine processing. The human body occurs naturally in the small intestine, liver, adrenal glands, kidneys and accumulates in nerve cells.
Nerve cells. Agmatine is produced in an enzymatic way as a result of the action of bacteria. It can be found in fermented foods, but its concentration in
ingested foods is too low to achieve therapeutic effects. For this reason
That is why agmatine sulfate can be delivered using supplementation.
Characteristics of agmatine
Agmatine is a biogenic amine composed of one or two positive charges.
Its molecule is essential and stable, and its lipophilicity and a high share of hydrogen bonds
The lipophilicity and high proportion of hydrogen bonds translate into poor absorption. This substance is seen not only as a
neurotransmitter but also as a neuromodulator. In the body, agmatine affects the levels of nitric oxide and the process of blood vessel dilation. This compound blocks nitric oxide synthesis by regulating and inhibiting the main enzymes responsible for its production. Responsible for its production. Agmatine was first discovered by Albrecht Kossel,
who made this discovery in 1910. As a result of research, he observed the production of this substance from arginine in a natural fermentation process leading to decarboxylation of the amino acid. Agmatine sulfate can be produced by humans by converting arginine. Depending on the organ, this process occurs at different intensities.
Biosynthesis and metabolism of agmatine
L-arginine is naturally transformed into nitric oxide by releasing it by the action of a synthesis enzyme. Agmatine, on the other hand, can influence
the metabolism of nitric oxide. However, it is not directly converted into it. The primary metabolic pathways of this substance include the enzyme diamine oxidase
DAO, which also handles histamine metabolism. During studies in rats, it was discovered
that this pathway probably accounts for up to 50 percent of the body’s metabolized
agmatine. Inhibition of the DAO enzyme elevates plasma agmatine, undergoing its most significant
expression in gastric, intestinal, epithelial, and renal tissues. It is probably not present
in cardiac muscle, skeletal muscle, or the brain. Agmatine can be
converted to polyaminoprescin directly by the enzyme agmatinase present in urea as a byproduct.
Urea as a byproduct. There is also the possibility of conversion to
carbamiloputrescin, a byproduct of ammonia, and then into the
putrescine – by the enzyme putrescine transcarbamylase.
Structure of agmatine
Regardless of the metabolic pathway, only about 10 percent of agmatine is metabolized to polyamines. Agmatine. This substance increases the activity of the protein inhibiting intracellular accumulation of polyamines and their synthesis from ornithine due to inhibition of L-ornithine decarboxylase. This enzyme is induced by the polyamines themselves, whereas agmatine is the only known molecule to induce an enzyme that is not a polyamine. Sulfate agmatine is absorbed after oral ingestion, and even low doses increase its concentration in organs. In the systemic circulation, the half-life of this substance is less than 10 minutes. Agmatine cannot be transported across plasma membranes passively and therefore requires the presence of transporters. Uptake into cells occurs probably with putrescine transporters, high concentrations of which show an inhibitory effect on agmatine uptake and vice versa.
Properties of agmatine sulfate
Agmatine sulfate has solid neuroprotective properties, thanks to which it supports
the work of the nervous system and protects it from toxic substances. This compound also has
vasodilatation, improving endothelial function and effectively lowering
blood pressure. Agmatine sulfate also contributes to increased protein synthesis, and its
action on cyclic AMP enhances the process of lipolysis and promotes weight loss.
Similar to arginine, this substance accelerates regeneration and takes part in the production
of nitric oxide. By stimulating this process, it promotes the health of the cardiovascular system and
minimizes the risk of many diseases. It exhibits antioxidant functions, thanks to which it
counteracts free radicals, limiting development and proper
cells. Agmatine sulfate dilates blood vessels, increases blood flow, and
favorably influences tissues’ blood supply and oxygenation.
Effects of agmatine sulfate
Agmatine sulfate has an analgesic effect while sensitizing the body to stimulants. It has a beneficial impact on reducing stress hormones by optimizing cortisol levels. Cortisol. It contributes to an increase in adrenaline and noradrenaline, as well as dopamine. Its use thus improves mood and has an anti-anxiety effect, preventing depression. Agmatine can improve mental performance by increasing concentration and improving many cognitive processes. Due to its properties increasing Its ability to increase mental and physical performance is often classified as a nootropic agent. Agmatine sulfate is also used in preventing Alzheimer’s disease, caused by insulin
It is also used against Alzheimer’s disease caused by insulin resistance and accumulation of neurofibrillary tangles in the brain.
This is because the substance prevents cognitive decline and also improves glycemia.
Agmatine for athletes
Agmatine sulfate is especially valued by athletes because they can get
agmatine sulfate, which is especially appreciated by athletes because it can induce a very high so-called muscle pump. This is a direct result of the dilation of
blood vessels, leading to improved muscle performance by delivering
more blood and nutrients to support their construction and regeneration.
This process occurs with appropriate blood supply and oxygenation of muscle tissues, thanks to which
as a result of which their work is optimized even during very intensive exercise.
Thus, agmatine sulfate can be found in the composition of many pre-training products, which significantly improve the effectiveness and efficiency of athletes.

Warm-up before training at the gym – examples of exercises and warm-up time

March 29th, 2021

Warm-up before training at the gym – examples of exercises and warm-up time
Warm-up before training is our duty. Without it, we risk injuries. Sometimes we complain of a back injury; other times, we suffer from knee or shoulder pain. Many times this is the result of a neglected warm-up. We will check how important it is and how to perform a proper warm-up.
Why is the warm-up before the workout so important?
Warm-up before training is our duty if we do not want to expose ourselves to injury. Remember that an injury often results from unnatural movement with load, for which the joints, muscles, or ligaments were not prepared. The warm-up prepares our body for the effort to which it is subjected during exercise at the gym. However, the warm-up preceding the workout also has other advantages. The goals of an excellent warm-up include:
– Increase body temperature – a warm-up raises body temperature to 37-39 degrees C and speeds up blood circulation. This translates into more flexible muscles that are more susceptible to stretching.
– Joint protection – more synovial fluid is produced during the warm-up. It minimizes surface friction, which promotes joint protection.
– Stimulation of the central nervous system – stimulation of the CNS promotes a state of optimal mobility.
– Reduce the risk of injury – a warm-up before training minimizes the risk of injury. Muscles, joints, tendons, and ligaments are more flexible after the introduction.
How long should the warm-up last before strength training?
We already know the importance of the warm-up for our health. However, we should remember that it is only a preparation of the body for the physical effort that awaits us during the target training being our priority.
We can adjust the warm-up time to our own needs, although it is assumed that it should not last less than 10 minutes. The optimal warm-up time before training is 15 minutes. However, a general rule should be followed here. It says that you should be slightly sweaty at the end of the warm-up and have an elevated pulse rate.
How to perform a proper warm-up step by step?
Now that we know the importance of the warm-up, we should treat it as an obligatory part of the workout. Within 10-15 minutes, we can perform several exercises that will allow us to increase our heart rate and warm up our joints and soft tissues.
Cardio exercises before training – do they make sense?
Among bodybuilding or fitness enthusiasts, cardio exercises are performed after strength training. However, a short cardio session can also be performed as a warm-up. For sure, this way, we can quickly raise our body temperature and pulse rate.
An example of a warm-up in a mini cardio session is running on a treadmill for several minutes. If we do not exercise at the gym but in the comfort of our own home, we often invest in a cross-trainer or electric bike. These pieces of equipment are also suitable for a short cardio session before training. Especially good is a cross-trainer involving lower and upper limbs.
Our heart rate should oscillate within 65-70% of the maximum pulse frequency during such a session. We can calculate it with the following formula:
x = 220 – age
Rolling as a part of the warm-up. Why is it worth it?
Rolling increases blood circulation in the skin and muscles; it also allows for relaxing overactive muscles and increasing the joints’ range of motion. Finally, it increases the flexibility of all soft tissues, except powers, affecting fascia and ligaments.
Just remember that just like too much cardio exercise, excessive rolling can also harm us. We should be careful not to roll a weak muscle for too long, which will weaken it. If you are already using a roller before training, spend no more than a few minutes rolling. It is more important to do it after a workout as a part of biological regeneration.
Dynamic stretching
Before strength training, but of course, not only should we also stretch well. However, we are not talking about traditional stretching here. Let’s take care of dynamic stretching, i.e., performing basic joint movements (e.g., bending, straightening, inversion, adduction, twists, rotations) at a fast pace.
Muscle activation
After the dynamic stretching, let’s take care of the muscles that will be most engaged during the strength training. Let’s focus here on the muscles that serve as stabilizers.
Before the strength training, we can use our own body weight at this stage of the warm-up. Specialized but inexpensive equipment such as elastic bands or tapes will also be helpful. Remember not to overdo the muscle activation and not to tire them. Therefore, do not focus on a single part and devote up to several minutes per session.
Initial series
At the beginning of training, we should perform preliminary series. We can use the so-called Helms protocol here. If we use this solution, in the first series, we perform 5 repetitions with half of the load assumed during the main series. The second series consists of 3 repetitions with 70 percent of the weight declared for the main series; in turn, only 1 repetition with 90 percent of such importance in the third series. This way, we warm up the muscles and at the same time improve the movement pattern.
There is no doubt that the warm-up is significant before strength training. Like all other exercises, it is our duty. It is an essential element for beginners and advanced athletes. Unfortunately, we often treat it marginally, and we do not know how to perform a proper warm-up. Meanwhile, it is an element of training, which prepares us for the appropriate training. In this way, we will increase the range of motion in our joints, we will also achieve better effects during exercise, and most of all, we will minimize the risk of injury.
If you have no idea how to perform a proper warm-up before the workout, you can start with a short cardio session. Then we should move on to dynamic stretching, rolling, and muscle activation, including the initial series.
Take care of proper hydration already during the workout. Water is an excellent choice to prevent dehydration. Additional supplements will also work well. The best option is carbohydrate supplements which can be taken during and after training. This will increase the glucose level in muscle cells and provide you with an additional energy source.

SARMs legal steroids?- how do they work?

March 27th, 2021

SARMs legal steroids?- how do they work?

The use of anabolic steroids ensures rapid growth of muscle mass and increases the body’s strength capabilities. Unfortunately, achieving such spectacular effects has its price because steroids cause several side effects. That is why they are banned in professional sports. Moreover, their sale in many countries has been completely prohibited. Fortunately, there is a much better alternative for people who strive to achieve their dream silhouette and improve their performance. These are the so-called SARMs, or selective androgen receptor modulators. These compounds are sometimes called “legal steroids,” although they are superior to traditional doping agents in many ways. So what is worth knowing about such products?

SARMs – what are these compounds, and how do they work?

The compounds referred to today as SARMs were invented in the 1990s. The genesis of their creation is fascinating. Well, initially, they were tested by researchers as … potentially helpful therapeutics for the treatment of prostate cancer. However, during the research, SARMs also cause a significant increase in muscle mass by enhancing anabolic processes. As it later turned out, this effect was due to the influence of these compounds on androgen receptors.

Hence their current name – SARMs (Selective Androgen Receptor Modulators). Initially, scientists suspected that these compounds acted in a manner very similar to steroids. However, later studies have provided ample evidence of differences between SARMs and anabolic steroids.

The critical difference is that SARMs primarily include non-steroidal compounds. Thus, they are not susceptible to the hormones that are involved in metabolizing anabolic steroids. What’s more, the very name SARMs provides a vital clue. Standard doping agents stimulate the growth of almost all body cells by acting on most receptors. SARMs, on the other hand, act selectively, meaning they affect only specific androgen receptors.

SARMs vs. steroids – the most important differences

The above information allows us to draw some significant conclusions. The most important information for people who train will be that taking SARMs does not cause dangerous side effects. There is no question of internal organ hypertrophy or other products typical of steroid use. SARMs are compounds that act primarily on receptors located in skeletal muscles. Therefore, muscle tissue is the most susceptible to the effects of such substances.

Moreover, preparations containing SARMs are sold without any imposed restrictions. Admittedly, professional sports federations have their own regulations regarding the use of such substances. Therefore, professional athletes should make sure whether such supplementation will be allowed in their case. However, all amateur athletes are free to supplement with SARMs.
Another important aspect is the correlation between taking SARMs and liver health. As you know, traditional anabolic steroids are broken down in this very organ. The problem is that most doping substances are chemical compounds with a methyl group. Their decomposition may therefore lead to a burden or even damage to the liver. Meanwhile, compounds classified as SARMs do not have a methyl group. Admittedly, taking them may lead to a slight overestimation of liver function tests. However, proper supplementation does not significantly burden the liver and does not lead to liver damage. This is especially true when taking SARMs for a short period.

The last visible difference will be the method of supplementation itself. Almost all anabolic steroids are substances administered intramuscularly. This means that bodybuilders and athletes must take them in the form of injections. When it comes to SARMs, on the other hand, the most popular form of supplementation here is ordinary tablets. So this is a more accessible and much more convenient method.

Which SARM substance is the best choice?

There are various SARMs on the market today, and they differ not only in their names but also in their properties. Therefore, such supplementation must be tailored to specific training goals.

The best-studied substances in this category are ostarine (MK-2866), ligandrol (LGD-4033), and andarine (S4). Of course, all of these compounds have a stimulating effect on the process of muscle tissue formation. However, we must not forget about the differences between them. For example, ostarine also increases the processes involved in burning body fat. This form of supplementation allows you to both build muscle and fight excess weight.

As for ligandrol, studies have shown that it improves bone density and mineralization and increases libido. On the other hand, it does not have such a strong effect in terms of weight reduction.

How should SARMs supplementation work?

For a long time, there were no guidelines as to how SARMs should be taken. Therefore, athletes to this day mainly follow the recommendations of the manufacturers. In the case of ostarine, the doses contained an average of 2-5 milligrams of this substance. Therefore, when first starting out with SARMs, it is advisable to start with low doses and only increase them.

It is also essential to take SARMs in cycles. One cycle should last about 4 weeks. Afterward, the preparation should be discontinued. This way, the body’s tolerance should not increase, and the supplementation itself will provide the best results.


SARMs are not only a safer but also more easily accessible alternative to steroids. Their properties help increase strength and build muscle mass. Some of the substances included in SARMs also help burn body fat faster. That’s why such supplementation may be beneficial for people looking to improve their strength and figure results.

Fill your plate and grow!

March 27th, 2021

Fill your plate and grow!

People who practice bodybuilding and bodybuilding sports particularly strive to build up muscle mass. That’s why it’s worth considering what factors promote this process. Without a doubt, the most potent stimulus for muscle development is strength (resistance) training. However, an equally important role in this process is played by a proper diet. It should meet two assumptions. The first is a high protein supply, and the second is to maintain a calorie surplus. Additional calories are necessary for the body to effectively develop muscle tissue.

The effect of a calorie surplus on muscle building

Building muscle mass can be compared to building a house. The ability to perform specific construction work is essential. However, without suitable materials, it is impossible to create walls or a roof. The process of building muscles is based on a similar principle. Our body can develop them only by using energy from food. If it is lacking, the whole process will be inhibited.

In dietetics, there are several types of caloric needs. The most commonly used indicators are BMR and AMR. BMR (Basic Metabolic Rate) determines precisely how much energy our body uses to carry out basic life processes. In other words, it is the minimum calorie required for proper functioning. Whereas AMR (Active Metabolic Rate) also considers the amount of energy consumed during physical activity. Therefore, caloric values defined as AMR are higher than in the case of BMR.

Thus, AMR defines the number of calories required at a certain level of physical activity. Any value above this number will constitute a caloric surplus. It is worth remembering this because a common mistake is to calculate the caloric surplus based on BMR. Unfortunately, with such a calculation, the calories consumed will be used up during exercise. Therefore, the body will not be able to use them to rebuild muscle tissue later.

The more, the better…?

When the golden era of bodybuilding came, the rules seemed very simple. To have big muscles, you had to eat as much as possible. In fact, this belief still persists in some circles today. However, doctors and nutritionists have a completely different opinions on this subject.

Of course, no one disputes the fact that a caloric surplus is necessary. After all, the body must have the energy to rebuild damaged muscles. However, this does not mean that the size of such a surplus does not matter. On the contrary! Lack of control over the number of calories consumed may affect muscle development and the appearance of fat tissue. This, in turn, is not recommended when it comes to figuring sports.

The caloric surplus must be at a certain level. Some nutritionists suggest that adding about 300-500 calories to your AMR is entirely sufficient. However, this problem can be a bit more complex. Why? Because the recommended amount of caloric surplus depends on the level of fitness. If someone is just starting out in strength sports, their body will gradually respond to new stimuli. Therefore, in the case of beginners, the surplus may be slightly higher.

Experienced athletes, on the other hand, already have a slightly different metabolism. In their case, increasing the supply by the mentioned 500 calories may result in fat gain. However, most athletes would prefer to avoid this. Therefore, such people should use a slightly different solution to add about 5-10% of calories to their AMR balance. So if someone consumes 3000 calories, it will be an additional 150-300 calories. Such a surplus will ensure the development of muscle mass, but at the same time, will not significantly affect the formation of body fat.

What foods are worth using to create a caloric surplus?

When creating a menu, it is necessary to take care of the quantity and the quality of the products consumed. Naturally, a caloric surplus can be developed in various ways. Even so-called junk food will allow you to achieve a positive energy balance. However, the overall impact of such a diet on health will already be highly damaging. So what is worth remembering?

The first important aspect will be an increased supply of complex carbohydrates. Admittedly, there are mixed opinions about carbohydrates among nutritionists. Very often, they are accused of causing fat gain. Indeed, people seeking to lose weight should limit the number of sugars consumed. However, such a recommendation does not make much sense in a diet aimed at creating a calorie surplus. Why? Because carbohydrates stimulate the production of glycogen, which is an absolutely crucial compound for the proper functioning of muscles. Its possible deficiencies can lead to muscle weakness, negatively affecting your overall strength levels during training. For this reason, you should not be afraid of an extra serving of rice or pasta in your daily menu.

Fats are an essential part of a balanced diet, so a small surplus is advisable in their case as well. Why only a little? Because fats are the most calorific type of macronutrient. Just 1 gram of fat provides our body with as much as 9 calories. For comparison – 1 gram of protein and 1 gram of carbohydrates is equivalent to about 4 calories.
For this reason, it is essential to make sure that they do not cause too much caloric surplus. What is clear, athletes should bet only on foods rich in healthy fats. These will include fish, seafood, nuts, and olive oil.

As for protein – the matter is obvious. It is the basic building block of our muscles and, at the same time, the critical element of every athlete’s diet. Therefore, even with a calorie surplus, you should ensure a protein supply of about 1.5-2.0 grams per kilogram of body weight.


Caloric surplus and regular strength training are two essential factors for muscle mass development. Of course, it is necessary to remember that such a surplus should not be too large. Otherwise, apart from muscles also fat tissue will grow. This, in turn, is not a desirable phenomenon. Therefore, active people should aim for a caloric surplus of about 5-10% compared to the basic AMR. In the case of beginners, this surplus may be slightly higher.