Three of the best athletic supplements for bodybuilding. Sports Nutrition for Bodybuilding - The Scientific Approach to Supplementation. Pre-Workout Supplements

And with my 12 years of coaching experience (and 25 years of independent training), I will make you a sports nutrition expert. Lesson one - never use the phrase "sports nutrition". These are supplements, "additives", and this word is more consistent with the main task of such products - to close the holes in your diet, the lack of certain vitamins, trace elements, amino acids and other things (trust me, everyone has such gaps). I would conditionally divide consumers of sports supplements into two groups:

1. You have been training for a long time and persistently (3-4 times a week without gaps) for a specific result - for example, you dream of shaking a barbell weighing 150 kg or running a marathon 42 km 195 m. You can and need a lot of things about speech will be below. I will suggest specific sets of sports supplements for each task (see "Recipes").

2. Beginners, albeit persistently exercising, - in the first six months you should do only with proteins of both types: "quick" before breakfast, "long" at night. They make up for the protein deficiency that any Russian man has. I recommend the same diet to those people who go to the gym once a week, "for themselves" (though, if you are overweight - consult a nutritionist first).

Well, I recommend both categories to take (in consultation with a doctor) cardio and chondroprotectors, regardless of the training program. Let's move on to powders and bars. If any product you know is missing from this material, it means that I consider it unnecessary.

1. Protein

Release form: powders

Why: Protein is often drunk right after exercise, saying: "Muscle mass, muscle mass!" But without the forgotten carbs, protein powder is almost useless for instant muscle building. Use it just to make up for your overall protein deficiency. The body will find where to attach it, for example, make testosterone out of it. Proteins are "fast" and "long". The former are more biologically accessible and instantly provide your body with energy and building materials. The latter release protein gradually, over several hours. It's easy to tell them apart: any whey is "fast." Any combination containing casein protein (casein) is "long".

How to take: "Fast" protein is consumed in the morning (1 serving 20 minutes before breakfast) and immediately after training for fat burning. In general, I am a staunch supporter of a predominantly protein breakfast, this allows you to gently raise blood sugar levels after a night's sleep and further boost your metabolism. Drink "long" 30-90 minutes after the last meal, at night, so that the body has proteins at hand even in a dream.

Recommend: Of the sports supplements that my clients have come across, I recommend VPX's "Fast" Zero Carb for breakfast. For the night, I heartily recommend Infusion from SAN. True, this is more than protein - such foods are called "meal replacement". It includes different types of protein (which are absorbed at different times and therefore provide your body with nutrition all night), as well as vitamins and dosed amounts of carbohydrates that do not harm the figure.

2. Complex amino acids

Release form: capsules, tablets, caplets

What for: I strongly doubt that there are many amino acids in products with these names. Rather, it is the usual "fast" protein, only in a convenient package. On the road or after a long night in ambush under the enemy's nose, where you can't get a shaker, this is a good substitute for a protein shake.

How to take: In any training regimen, except for hypertrophic, 2-3 tablets 2-3 times a day, as a substitute for protein powders. And in the midst of a long hypertrophic program - 3 tablets twice a day, you can take it with food or a gainer, and you will also drink protein.

3. Gainer

Release form: powder

What for: My favorite product! The combination of easily digestible proteins and carbohydrates contributes not only to quick dial mass, but also provides a hurricane of energy before training, and also significantly accelerates recovery after.

How to take: On training days 30-45 minutes before training and immediately after. On rest days, 1 serving in the afternoon. The endurance training mode can be used three times a day: before and after training, as well as at night. And never eat a gainer for breakfast! In this case, the mass will grow exclusively on the sides.

Worth remembering

No amount of creatine with protein will ever correct technical mistakes or help with lack of sleep. Also, be aware that no amount of supplements can replace a complete, regular and healthy diet. And do not forget that even harmless and certified products, if applied thoughtlessly and beyond measure, can cause irreparable damage to health. If you suffer food allergies, metabolic disorders, diabetes, chronic diseases of the heart, kidneys, liver or gastrointestinal tract, then before taking any sports nutrition, it is imperative to consult an adequate, qualified doctor.

4. BCAAs

Release form: tablets, capsules, powder

What for: BCAAs are also amino acids, but only three: isoleucine, leucine and valine. According to a number of studies, skeletal muscle contains the most of them. I use BCAAs (and I advise you to do the same) to lose much less muscle during the "fat burning" period or the period aimed at developing endurance.

How to take: When exercising - 5 capsules before and immediately after training. On rest days, 2 capsules with normal meals.

5. L-carnitine

Release form: tablets, capsules, ampoules

Why: Carnitine makes it easier for your body to access fat stores. I'm not ready to argue that L-carnitine helps to lose weight, but it really increases endurance and has a beneficial effect on health of cardio-vascular system.

How to take: Take 1 tablet 2 times daily with meals when training endurance or strength. And with any type of training, if you feel that your heart is under heavy strain (for example, on a hot summer day).

6. Creatine

Release form: powder, tablets, capsules

What for: Creatine is a precursor of creatine phosphate (CP), one of the main sources of energy for muscle work. CF provides extremely short-term strength work (the first 3-5 repetitions in the bench press, for example). It is generally accepted that taking creatine supplements can increase strength. This is true for some, but this additive has no effect on the organisms of others. Try it - suddenly this food is in you.

How to take: 2-3 g once a day, together with a gainer. Just be sure to drink after at least three glasses of plain water. Creatine has an uncomfortable ability to absorb fluid, which can lead to cramping, bloating, and even injury to connective tissue, for which adequate hydration is essential.

7. Glutamine

Release form: powder, granules, capsules

What for: With heavy physical exertion, the reserves of glutamine in the body are depleted, and this negatively affects the immune system and reduces the recovery ability. Therefore, if you have more than 5 training hours per week, you should take this supplement.

How to take: Dose 2 times a day, in the morning and in the evening 15 minutes before meals - and you will recover normally, tolerate stress more easily and hurt less.

8. Energy

Release form: "jars", powder

What for: Another favorite product of mine! A high-quality energy drink simultaneously whips up your mood, sports enthusiasm and healthy aggression. During strength training, such a product is of paramount importance. Just keep in mind - these are special sports energy drinks that are sold in special sports nutrition stores! There is practically no sugar in them, but there are substances that support the health of the cardiovascular system. They have little in common with supermarket energy drinks.

How to take: Just half a small bottle, drunk 30-45 minutes before training, and you are ready to break any records! However, I do not recommend drinking energy drinks before every workout (maximum 1-2 times a week), and in any case, do not drink more than one per day.

What are the powders mixed with?

Proteins and gainers can be mixed with regular non-mineral and non-carbonated water, freshly squeezed or packaged juice, as well as with milk. For a gainer the best way - water, in combination with juice or milk, the amount of carbohydrates and calories in the mixture will go off scale. Protein powder will tolerate any of the liquids listed above, unless the milk should be the least fatty. By the way, if your intestines hate milk, you can safely mix the protein on ... kefir. But all other powders, especially creatine, can only be mixed with water, and they must be drunk immediately - in liquid form, additives are the least chemically stable.

9. Testosterone boosters

Release form: capsules

For what. To supplements that increase testosterone levels, the attitude of doctors and ordinary people, as a rule, is completely negative. Obviously because they are confused with hormonal doping. However, boosters do not pump you extra hormones, but only mildly increase the secretion of your own internal testosterone. From the point of view of physiology, this means "younger" by a few years, especially if you are over thirty. If you are 17-22 years old and you are healthy, you can safely do without this supplement - hormones in you are already in bulk!

How to take: The most beneficial quality of testosterone boosters, I believe, is their stimulating effect on glucose metabolism. Therefore, in my opinion, it is most reasonable to use them when you are trying to get rid of excess fat. 2 capsules 2 times a day with meals.

10. Protein bars

Form: you will laugh, but these are bars!

What for: Perhaps the most convenient source of protein and? Carbohydrates: you do not need to stir or drink - tore the package open and eat to your health! Use to suppress hunger between meals.

How to use. A couple of quality bars steadily discourage food interest for exactly 3 hours, even for such an eternally hungry swallow like me. But the daily rate, according to my observations, is no more than 2-3 bars. If you exceed the dose, you may have problems with appetite!

* "Fast" protein - before breakfast and after training

** "Fast" protein for breakfast, "long" protein - before bed

on health

There are a number of sports supplements and paramedical remedies that you can use in your diet, regardless of the goals that you are pursuing at a certain point in time.

cardioprotectorsThey should be taken before training during hot seasons and during endurance training periods. These include the already described L-carnitine, as well as preparations containing potassium and magnesium - substances responsible for the smooth functioning of the heart. For example, potassium and magnesium aspartate.

vitamins and mineralsI do not agree with the opinion prevailing among athletes and a number of coaches about the need to take increased doses of vitamins. Therefore, as a trainer, I prefer the trivial pharmacy multivitamins in normal dosage. Typically, this is one serving immediately after breakfast. For taking additional, supposedly beneficial to the athlete / pumping vitamins - C, E and B separately - I do not advocate. There are more than enough multivitamins!

chondroprotectorsAmerican coaches have a good saying: “If you don’t go in for sports, you will go to a cardiologist. If you go in for sports, you will get to the orthopedist! "So that the last part of this wonderful phrase does not touch you, regularly take chondroprotectors - supplements that facilitate the regeneration of cartilage tissue and the restoration of the ligamentous apparatus in general. Even if you rarely go to the gym or do not go at all, chondroprotectors should be drunk to prevent diseases of the musculoskeletal system. How often? This information should be in the instructions for use.

In sports, not only training itself is important, but also proper sports nutrition.

Your success or failure in the exercise program depends on it.

Go to any gym and ask ten people what is the most important thing in bodybuilding. You can hear ten different answers. At the same time, the answers will relate to various training methods and styles, but few people will remember about sports nutrition for an athlete.

Correct sports nutrition

Below you can read information about basic nutrition programs, which include time limits, methods to help optimize a bodybuilder's diet, and the most preferred foods. You will learn how to calculate your daily nutritional requirements in carbohydrates, fats, proteins, and total calories consumed.

Calories burned in sports

The sports nutrition of bodybuilders has its own characteristics. Therefore, before you start choosing the components of sports nutrition, you need to determine the amount of calories you need. Calories are common in all types of food.

In recent years, you may have noticed that the calorie debate is on the rise. How to choose a diet? High or low calorie? The same goes for fats, carbohydrates and proteins. More recently, American bodybuilding magazines have argued that fatty diets are superior to carbohydrate diets. Just agree that there are a lot of opinions and they are constantly changing.

How to calculate calories for a bodybuilder

This method of calculating calories for a bodybuilder has been tested many times and is suitable in most cases. If you can use it to do for yourself necessary calculationsthen you will get a great diet. Its formula is simple and at the same time very effective.

If you are looking to increase muscle mass or lose some weight, multiply your weight by 13-15 (in pounds). It all depends on your metabolism. 13 - slow, 14 - average metabolic rate, 15 - fast.

If you have been bodybuilding for a long time, use multipliers of 16-18. If you want to lose weight, multiply by 10-12.

For example, you are a 200lb man with a slow metabolism and want to build your muscle mass and lose a few pounds. 200 * 13 \u003d 2600 calories per day. Or you are a 105lb woman with a fast metabolism. You want to build your muscle mass without losing weight. 105 * 15 \u003d 1575 calories per day.

Sports nutrition in bodybuilding is a variety of different sports supplements designed to accelerate the desired result. Today, it helps athletes achieve any challenge - muscle recruitment, losing weight, increasing strength and endurance, improving performance and motivation, increasing the level of anabolic hormones, improving the quality of recovery processes, etc.

In general, sports nutrition in bodybuilding is divided into three parts:

• Supplements that stimulate muscle growth;
• Systems for drying applications;
• Supplements to improve performance, endurance, energy charge.

Let's go through each of these categories separately.

To gain muscle mass, athletes use protein complexes, gainers, creatine supplements, and amino acids. There are also a number of other anabolic drugs for muscle gain, but the 4 types of sports nutrition we listed are the most effective.

As for fat burning, then the variety of supplements is also quite large. During drying, amino acid supplements, proteins and fat burners are most often used.

In this category, we included pre-workout complexes, as well as isotonics.

• Pre-workout - sports supplements to improve performance, endurance, strength indicators during training. Increase motivation and mood, stimulate nervous system, contribute to the appearance of a pumping effect. We advise you to familiarize yourself with our.
• - additives that improve the recovery of an athlete after strength and aerobic exercise. Most often, these drugs are based on water, ascorbic acid, sugar. These drinks can be easily prepared at home.

Is it necessary to take sports nutrition

Absolutely all athletes should understand that sports nutrition is only an addition to the diet and cannot replace natural food. You can progress perfectly well without the use of sports supplements, if you get all the necessary nutrients from food - for this, your diet should be rich in animal proteins, vitamins and minerals, fiber and other trace elements. If you have a limited food budget, then priority should be given to quality natural food.

What should be the athlete's diet?

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Sports nutrition is a highly effective supplement to the athlete's diet, containing the necessary biological substances for the fastest and highest quality effect. What are the benefits of sports supplements? Different. Sportpit should be divided into groups:

• anabolic supplements;
• slimming products;
• energy supplements;
• complexes aimed at improving health;
• and agents that promote the production of their own testosterone.

Consider the types and the best brands of sports nutrition, both domestic and world markets.

What is needed for what in sports nutrition

Sports nutrition is an additional source of essential substances in an easy-to-take form. For example, every calorie counts for an aspirant! To gain mass, you need to consume a large amount of protein and even more carbohydrates, and it is very important to replenish the need for calories on time, say, immediately after a workout, and the athlete simply does not have the opportunity to refresh himself for 40 minutes while it is open. Then all kinds of sports supplements come to the rescue, blocking or at least reducing in the body and speeding up.

Moreover, sports nutrition is made in such a way as to deliver the necessary substances to the muscles as quickly as possible, provide energy or in a short time have different effects on the body. Or another example. For greater performance during training, there is a group that are used immediately before training and provide the athlete with energy and quick recovery, due to such a supplement, a person is able to train more intensely.

The benefits and harms of sports nutrition

There are a lot of benefits from taking sports nutrition. The main benefit - this is the approach of the athlete to the cherished goal - strength and other sports indicators, the volume of muscle mass, the weight required for competition and the excellent quality of the muscles. But for amateurs in taking sports nutrition there are many advantages. Sports supplements will help to reduce excess weight, strengthen not only muscles, joints and ligaments, but also general health and the immune system. And, of course, sports nutrition contributes to a set of high-quality muscle mass and quick recovery!

As such, there is no harm from sports supplements, unless, of course, a person has contraindications for taking them, or if you take sports food for other purposes. For example, those looking to lose weight need to stay away from the weight-gaining sports nutrition group and vice versa. To avoid such a misunderstanding, you need to have basic knowledge and at least a little to understand the types and purpose of the sports food.

Types of sports nutrition

For convenience, sports nutrition should be divided into groups.

Weight gain supplements

• Is a carbohydrate-protein mixture that provides a huge amount of additional calories to the main diet, mainly from carbohydrates. Also, the supplement contains proteins and fats in different proportions... Weight gainers are fast or slow, depending on the ratio of proteins to carbohydrates.

• - a real protein in a bioavailable form. In sports nutrition, animal sources are also distinguished. The latter are more commonly used in sports due to their effectiveness. Just like gainers, proteins are fast, obtained from whey, and slow, obtained from.

• - the main building material for all tissues of our body. Amino acid complexes also differ. In some supplements, you can find both nonessential and essential amino acids in one complex, and separately - three essential branched-chain amino acids. You can also find supplements of each amino acid separately.

• - used for the production of ATP, which in turn is a fuel source for muscles during prolonged and very intense exercise.

• Post training complexes of nutrients aimed at effective recovery after exercise.
• NO boosters are precursors to nitric oxide. These substances act on the smooth muscle of the blood vessels and increase blood flow to the muscles. Due to this, the muscles receive more nutrients. These supplements are also called nitrogen donors.

Weight Loss & Fat Burning Supplements

• - complexes of substances, the action of which is aimed at starting the processes of lipolysis or thermogenesis. Through these processes, fat is burned.

• Is a vitamin-like substance involved in energy production - transporting fatty acids to the muscles and preventing the accumulation of fatty acids outside the cells.

• BCAA - these essential amino acids have an active effect on, which helps to improve lipid metabolism, so they are often taken not only when gaining weight, but also during the period. They also prevent catabolism.

Supplements to help strengthen the body

• - normalize metabolism, maintain health, integrity of cells and tissues, improve overall health and mood.

• - such additives are just a storehouse of useful biological substances for our body. In some vitamin complexes, many active ingredients are collected, giving a powerful effect together with other supplements on the entire body.

• Antioxidants are free radical fighters. They help to improve well-being, prevent the development of cancer, and prevent aging.

• - contain substances that improve lubrication and relieve inflammation in the joints. The most effective are the following chondroprotectors: chondroitin, glucosamine and methylsulfonylmethane or MSM. These substances help to strengthen joints and make the ligaments elastic.

• Growth hormone activators and - substances that stimulate the body's natural production of growth hormone and testosterone.

Cortisol blockers

• - the amino acid serves to increase the work of the intramuscular buffering system. The product helps to prolong the performance of muscle tissue.

• Supplement aims to support muscle recovery and performance during high-intensity workouts.

There are also many more different products aimed at improving the functions or indicators of the body, as well as health in general. This includes such supplements as pre-workout complexes, nutritional substitutes,.

Rating of sports nutrition manufacturers

1. Universal Nutrition.
2. Ultimate Nutrition.
3. Optimum Nutrition.
4. MuscleTech.
5. Olimp Labs.
6. Weider.
7. BioTech USA.
8. SAN Nutrition.
9. Myprotein.
10. Maxler.
11. Dymatize.

Rating of Russian manufacturers of sports nutrition

And here are the eight best manufacturers of sports nutrition from Russia:

1. Binasport.
2. Geneticlab.
3. SteelPower.
4. Geon.
5. Muscular Development.
6. Level UP.
7. Pure Protein.
8. Academy-T.

How to choose sports nutrition for a beginner

It is not difficult to choose sports nutrition. The most important thing is to decide what sports nutrition is needed for.so as not to get the opposite effect. For the rest, you need to purchase sports supplements only from reputable distributors. It is best to buy products from well-known and popular manufacturers among athletes. To do this, you can consult with or focus on the above ratings. Today there are many manufacturers of sports nutrition and, in most cases, all of them are creators of high-quality and effective goods for people leading an active lifestyle, and those for whom sport is life! When buying a sports food, you need to make sure that the product has not expired. Also, pay attention to the integrity of the packaging.

What sports nutrition is right for women

Women may need more than fat burners or health-promoting supplements and beauty products. Anabolic supplements may also be relevant. It all depends on what goals the athlete pursues in gym. The most popular sports nutrition products for women are:

• fat burners;
• bCAA complexes;
• protein;
• vitamin and mineral complexes;
• fatty acid;
• L-carnitine;
• antioxidants;
• food substitutes;
• isotonic drinks.

Conclusion

The list of manufacturers is constantly growing, as are their product lines, so you should not trust the first online sports nutrition store that comes across. Study the composition of the product before ordering the product. Moreover, consider supplements only from well-known brands and in no case order sports nutrition in bulk packages. Take your health seriously, do not take any supplements if you are not sure about their effectiveness and quality.

Nutrition has a direct effect on the metabolism in the human body. Metabolism depends on how much food a person consumes and what kind of food. The overall physical and psychological condition the person himself, the level of essential substances in the body, as well as the level of intelligence. The choice of nutrition in bodybuilding is considered equally important, since it is necessary to build muscle mass, and this requires nutrients, and a sufficient amount. Therefore, you cannot make a mistake in nutrition, otherwise you may not see the result of daily training.

The wrong approach to nutrition can negatively affect the results of training, or, more simply, all the work will be in vain. This issue must be seriously addressed at the initial stage of bodybuilding training. For this, detailed nutrition schemes have been developed that take into account the specifics of this sport: building muscle volumes. This proposed plan is free from the pitfalls that are common for beginner athletes. At the same time, novice bodybuilders often ask questions that already have ready-made answers, since bodybuilding has existed for a long time, although it has its own specifics.

The usual eating pattern that most people use - breakfast, lunch and dinner - is not suitable for bodybuilders. Since the breaks between meals are quite long, the athletes manage to get very hungry during this time, since their metabolic processes go through much faster. The feeling of hunger forces the athlete's body to feed on the energy reserves that are always in the athlete's body.

At these moments, the body begins secreting the hormone cortisol, which begins to burn muscles, in conditions of a decreasing energy potential of the body.

In addition, he begins to burn carbohydrates stored in the liver and muscles, and this should not be allowed, since muscle mass is lost, which the athlete is trying to build up in training. The level of glycogen also decreases, which is an indicator of readiness for the next workout. The higher the level of glycogen in the liver and muscles, the greater the athlete's endurance and the greater his performance. In this case, the athlete needs to eat about 6 times a day, but in smaller portions. By reducing the time between meals, the athlete's body is constantly fueled by glucose, which comes from the intestines. At the same time, the body does not touch the glucose reserves and does not produce cortisol. But this is just one plus from this approach to the nutrition of athletes.

Nutrition according to this scheme speeds up the metabolic process, which also leads to accelerated growth of muscle mass. There is another, very important plus of frequent meals: amino acids constantly nourish muscles, ensuring their growth. The constant presence of amino acids in the blood makes the athlete's body more resistant to various negative external factors. Naturally, strong immunity contributes to more effective and quality training.

What is the right nutrition for gaining muscle mass?

The concept of "proper nutrition" for an athlete is understood as eating only those foods that contribute to the growth of muscle tissue. But the rest of the products, from which there is little benefit, it is better to exclude from the diet. These products include carbonated drinks, sweet foods, baked goods, as well as harmful, fatty and fried foods. Proper nutrition, as a rule, means nutrition from natural ingredients. Bodybuilders mainly feed on food from the markets where they purchase fresh meat, fish, herbs, vegetables and fruits.

Food purchased in the markets is really healthy, since it has not undergone special treatments that deprive foods of vitamins and microelements. In addition, they do not fry food, but steam, grill, etc., without adding animal fats.

Of course, you can visit McDonald's, but it is not advisable to eat food prepared in it, especially if you are overweight. For skinny athletes, you can substitute one meal out of six at McDonald's. If you eat a couple of hamburgers, you can replenish the body with 25 g of protein and 66 g of carbohydrates. The indicator is not bad, but it is better to refuse from the use of fried potatoes, cocktails, ice cream and pies, since apart from harm it will not bring anything good.

How Much Protein Should You Eat Per Day?

Protein is the building block, without which it is impossible to build muscle. Many people think that protein accelerates muscle growth. Hormones such as testosterone, growth hormone and insulin are responsible for building muscle mass. But this is provided that there is a sufficient amount of protein in the body. If the body senses a lack of it, then muscle building will stop. Protein is taken at 2 grams per kilogram of the athlete's weight. Gradually, the rate can be raised to 2.5 grams. With a weight of about 90 kg, you need to consume about 200 grams of protein per day, if not more. This amount is best spread over 6 meals.

Which Protein Is Better?

Many athletes consume whey protein as it is absorbed faster by the body. Whey protein also contains leucine, isoleucine and valine, which are considered the main components for the necessary muscle growth. Take this product half an hour before and after training.

What is "good" fats

Fats are considered the main source of energy for the human body, so you should not be afraid of them. One gram of fat contains up to 9 calories, which is twice as much as carbohydrates. It is generally accepted, especially recently, that good fats are vegetable fats and bad fats are animals. In fact, this is not the case, since a person also needs animal fats, since they serve as a source for the secretion of testosterone and other equally important hormones.

Typically, vegetarians have low muscle tone and low sexual activity. This is due to the lack of testosterone in their body, associated with the exclusion of food from the diet of animal origin. Basically, fats do not harm the human body if a person consumes them in moderation. For the normal growth of the useful mass of a bodybuilder, he needs to eat foods of both plant and animal origin. In addition, he needs to consume fish oil containing fatty acids of the Omega 3 family, but not more than 30% of the total daily diet.

What should you eat before exercising?

Bodybuilding requires a pre-workout meal. About 1.5-2 hours before it starts, you just need to eat. You can eat chicken, beef, or fish with boiled potatoes, rice, or oatmeal. Half an hour before training, a cocktail containing whey protein (20 g) and carbohydrates (40 g) is drunk. This approach to nutrition will allow you to more effectively train and build muscle volume.

What should you consume after exercise?

Equally important, after training, immediately drink a cocktail of 20-40 g whey protein and 40-100 g of carbohydrates. This cocktail is called a gainer. After about half an hour, the body will need carbohydrates, which are absorbed quickly enough. This can be white bread or mashed potatoes. Moreover, you should not postpone the intake of proteins and carbohydrates, since their absence will provoke the secretion of cortisol, which is not at all desirable.

Should you drink water and how much?

Insofar as human body mainly consists of water, then no processes occur in the body without it, including muscle growth, since liquid is also needed to build them. Often, dehydration is latent. To find out, you need to drink 3 cups of water and monitor your condition. If everything is in order, then in half an hour you will have to go to the toilet. Otherwise, you should think about it, since the lack of urge to use the toilet indicates the presence of a disease. 3.5 liters of fluid per day for a bodybuilder is the norm.

As a rule, the liquid allows you to flush out toxins from the body in time, as well as nourish muscle tissue. When an athlete feels thirsty, then it must be quenched in abundance. If you drink 1 glass and the feeling of thirst disappears, then it is better to drink 2 glasses next time.

Is it possible to break the sports diet?

People who are on a diet always want to try something delicious, such as ice cream, pizza or sweet cake. There will be no problems if the athlete has a lean physique. For such athletes, once a week, it is permissible to break the regime proper nutrition... If an athlete already fights his overweight, then it is permissible for him to break the regime only once a day. In other words, out of 6 meals, one meal can be harmful, but the other 5 should be purely healthy. At the same time, you need to try to eat less in order to invest in the daily diet in terms of calories.