In this article, we will look at how to download product information from your...
Not every one of us can boast of an impeccable figure with ideal parameters. And even those whom nature did not deprive often find certain flaws in themselves, trying to correct them with the help of physical exertion and, thus, bring their body to perfection.
This applies to both women and men. But, if the beautiful half of humanity is chasing a slender body and toned forms, then the strong half is after sports performance: increasing strength, building up muscle mass.
Sports nutrition preparations
To achieve them, people regularly go in for sports, lead an active lifestyle, monitor their diet. In addition, specially for these purposes, specialists have developed sports nutrition preparations that are equivalent to dietary supplements and are designed to improve all physical indicators. They lead to the normalization of metabolism, strengthening the immune system, more effective muscle building. At the same time, these drugs do not cause any harm to the body, lead to a better and longer standard of living.
This group of drugs is being developed by leading experts in the field of nutrition and physiology, before the release of each type of sports nutrition, thorough medical tests and scientific research are carried out so that each component is selected most accurately and in the best way combined with the rest of the components. At the same time, these preparations are made only from natural ingredients and using innovative technological equipment.
Advantages of sports nutrition products
The advantages of sports nutrition preparations are their instant digestion and assimilation, high energy value and good health for many hours after ingestion. They are not drugs or chemical steroids, are not addictive and do not contain components harmful to the body. Also, they have nothing to do with the pharmacological agents taken by professional athletes, or any type of doping.
Another advantage of sports nutrition preparations is the ability to avoid overeating, and this, in turn, helps to get rid of unnecessary stress on the stomach.
Sports nutrition is a vitamin supplement that is beneficial for the body and can enrich the diet of each person. In other words, this is the usual healthy food, only in a concentrated form. At the same time, in no case should you completely replace ordinary meals with sports drugs, because their action is most effective when added to the main diet.
Categories of sports nutrition
There are many categories of sports nutrition. So, the most famous include:
Vitamin and mineral complexes;
Protein;
L-carnitine;
Collagen;
Drugs designed to increase the level of testosterone in the blood;
Carbohydrate-protein mixtures;
Glutamine;
Arginine;
Amino acids;
Anticatabolics.
Protein
So, whey protein leads to the loss of extra pounds, lowers cholesterol, increases the efficiency of the body. Its positive results in the treatment of cancer are also known.
Soy protein is necessary for those athletes who prefer plant foods, as it is a supplier of an important and always necessary element for the human body - lecithin, which fights radionuclides.
Creatine
Not a single complex for gaining muscle mass can do without creatine, since it gives the body strength and endurance. In athletes engaged in strength training, it increases the level of physical capabilities. For maximum training efficiency in sports such as sprinting, martial arts, you should introduce creatine into your diet. At the same time, studies have shown that the younger the athlete, the better the absorption of creatine, and vice versa. An additional positive effect brings creatine to those individuals who do not eat animal fats. Its constant use leads to a decrease in effectiveness, so it is better to take it periodically.
Vitamin and mineral supplements
Gainers
The purpose of gainers is to support the internal resources of the body, they are easily and quickly absorbed and contain many useful substances. They are also indispensable for gaining muscle mass.
Fat burners
To get rid of excess weight and draw muscle relief, fat burners are recommended for use. They qualitatively destroy fat cells, and help build lean muscle mass.
Caffeine
Caffeine is most needed by those athletes who are engaged in long exhausting workouts, since this supplement stimulates the central nervous system and increases mental activity. It must be taken with caution, as in some cases it can increase blood pressure.
More:
Arginine - useful and vital necessary for the body acid found in many foods. Its use improves 
blood flow, helps in the production of growth hormone. Its ability to regenerate new cells has been proven. It is recommended for use in those sports that are associated with minimal rest, as arginine instantly accelerates the blood and fills the body with additional energy.
Deanol - improves the mental abilities of the brain, helps its concentration. Restores body strength after training and increases endurance.
L-carnitine allows you to fight fatigue during physical exertion, gives a boost of energy and vigor, promotes muscle mass growth, and also helps fight liver diseases and viral infections.
It is important!
In order to correctly determine the required type of sports nutrition, it is better to contact a specialist who will help you choose the most balanced and in accordance with the training program the preparations. The human body is able to function smoothly with the correct ratio of proteins, fats and carbohydrates, an excess of any elements can lead to malfunctions of certain organs. The glycemic index of each product, the rate of its assimilation is also taken into account.
It is very important to adhere to the dosage indicated on each package of sports nutrition products, as its excess can lead to allergic reactions, cause insomnia, and increase blood pressure.
To get the maximum result, sports preparations should be taken in a complex. You can choose them yourself or with the help of a trainer, or you can purchase ready-made complex products that are ideal for certain purposes.
When choosing sports nutrition, it should be remembered that each organism is individual and may react differently to drugs. Therefore, you should start taking any type of sports nutrition very carefully, while monitoring the reaction of the body. If no side effects are found, the drug can be continued.
Myths and legends
Another persistent misconception is that this group of drugs can be taken without any physical exertion, the muscles will continuously grow on their own. This statement is fundamentally wrong, the use of sports nutrition preparations in itself is not confirmed exercise, will not make you a bodybuilder. The only thing that such a technique will lead to is a set of fat mass, which has nothing to do with impressive muscles.
We often hear that taking this group of drugs is fraught with multiple side effects and complications in the work of various body systems. In practice, these statements are in no way confirmed. After all, each person daily, along with food, takes a variety of vitamins and minerals in various doses, they are an integral part of the body. The same supplements contain sports nutrition preparations, the only difference is that the latter are absorbed and digested much faster and more efficiently. The only possible side effect is individual intolerance to one or another component.
You should not believe the opinion that athletes do not need additional protein, since a lot of it has already been accumulated in the body. The thing is that if an additional portion of protein is not supplied to the body, it will actively consume the available reserves, only in this case the muscles will also leave, and no increase in muscle mass will be observed.
The same applies to the conclusion that athletes do not need drugs that burn fat. This idea is only partly true: people with increased metabolism and reduced body weight, they really do not need it. But if you have even a few extra pounds, the above-mentioned drugs help burn excess fat and at the same time achieve maximum efficiency from loads.
The next myth concerns whey protein. There was an erroneous opinion that its use leads to obesity. In practice, this thesis is not confirmed. When taken properly, this supplement promotes optimal muscle building.
There is also an opinion that with the right and balanced diet the body does not need any additional supplements. One can agree with this statement only partially, since even the system of the most correct and healthy eating taking into account all the vitamins and elements the body needs, it cannot provide it with the right amount of amino acids, especially during daily workouts. The body should be additionally nourished with sports drugs to make up for the costs.
You should not believe the statement that more expensive drugs are identical in composition to cheap ones, but we overpay for the brand and advertising. Remember that any high-quality sports supplement cannot be cheap a priori, any decrease in cost leads to the use of poor quality raw materials. But after all, health and results are much more important, so you should be very careful when purchasing food additives.
The best drugs
Recently, according to the results of sales of sports nutrition products, a rating was the best drugs to help you choose them. It looks like this. In the first place - delicious and nutritious protein - chocolate 100% Whey Gold Standard - the standard of a pleasant rich taste and excellent quality.
It is followed by the Animal Pak multivitamin complex, widely used by bodybuilders, as it gives the body strength and vigor, the result is noticeable from the first days of use. Contains more than 50 components.
The honorable third place in the ranking was taken by the SYNTHA-6 protein, which, according to consumer reviews, has a wonderful aroma and delicious taste. Suitable for use during the day. It contains six types of proteins. One serving is enough for up to 8 hours.
The next position is occupied by nitric oxide Jack3d, capable of charging the body with energy and endurance, giving it maximum strength and stamina. The best pre-workout complex, according to users.
It was followed by Matrix 5.0 protein, which has a good taste and is easy to use. It is completely soluble in the drink and contains a combination of three of the highest quality and most effective proteins.
Neighboring levels of the hierarchy were occupied by the SmartShake shaker, the Xtend training complex, the OxyELITE Pro fat burner, Opti-Men vitamins, and the Up Your Mass gainer.
Protect your health and longevity by keeping your body in good physical shape. And to make the result more perfect, take sports nutrition preparations aimed at restoring strength after training, increasing the level of endurance and stamina, filling the body with all the necessary trace elements. But should not be expected sports supplements miraculous results. They are effective only with a proper and balanced diet and constant physical activity.
If you think that sports nutrition- these are steroids and protein in syringes, then you should definitely read this material
To begin with, what is a sports nutrition - these are sports supplements that supplement your main diet. They include a wide variety of products. I have experienced the following:
- Protein
- Amino acids
- Creatine
- Fat burners
During the year I have used all these supplements, some (protein and amino acids) of different brands, and now I will try to describe the results they gave.
Protein
Protein is a concentrated protein. This is the same protein that is found in everyday products: eggs, chicken, milk. It differs from them only in consistency and concentration. Therefore, all those who shout that the protein is harmful can ... continue to shout about it, since I can hardly convince them. Protein is used to quickly get a serving of protein without cooking any foods.
An experience
Protein can easily replace one meal a day. A feeling of satiety immediately comes from it, and if you add a banana to the cocktail, you can safely forget about hunger for several hours.
Amino acids
Amino acids are the building blocks of proteins. Muscles are 35% composed of three amino acids:
- leucine
- isoleucine
- valine
This is why amino acids or BCAAs (complex of the 3 most important amino acids) are often consumed in addition to protein, as they complement each other rather than replace. Most often, amino acids are drunk in the morning, before bedtime or during training, since catabolic processes are at their strongest at this time, and amino acids prevent these processes.
An experience
Like all sports supplements, amino acids are flavored and pure. Professionals recommend drinking pure amino acids, but this is just wild muck. Seriously, it's much easier for me to force myself to eat a bunch of chicken breasts every day than to drink this disgusting powder. Therefore, I advise you to still take amino acids with taste, so you at least feel the pleasure of the process of taking.
Personally, I did not feel any changes, neither in the growth of muscle mass, nor in my own feelings. It is difficult to say that they did not work, perhaps without them everything would have been even worse. But if the choice is between them and protein, I would leave the protein, as its action is more pronounced than that of amino acids.
Creatine
Creatine is a special acid that is involved in the process of muscle growth. The main task of creatine is to increase muscle strength. And, as you know, the more strength, the more muscle.
An experience
Creatine is perhaps the most effective supplement. Starting to take it, in just a few days you will feel an increase in strength, albeit a small one. This happens due to the fact that during exercise, the muscles consume ATP (adenosine triphosphate) reserves, and creatine replenishes these reserves.
A very common theory is that at the beginning of creatine intake, you need to do a creatine load for several days, taking it in large quantities. I did not dare to do this, and many famous athletes, whose opinion I trust, do not advise doing this. It does not cause any harm to the body (as well as the rest of the supplements listed in this article), but for sensitive people, long-term use may cause digestive problems. You won't know if you don't try :)
Vitamin and mineral complexes
Everyone took them, and everyone knows what it is. But sports vitamin-mineral complexes (VMC) are slightly different from the usual ones that you can buy at any pharmacy. Of the main differences:
- high concentration of vitamins and minerals
- a slightly different composition, which is more suitable specifically for sports loads
An experience
I really regret that I did not start taking vitamins and minerals at the very beginning of my training. Now I have to put up with the old injuries in the joints that I received when I came to the gym and started lifting huge weights like an idiot. My body didn't forgive me. It seems to me that IUDs could prevent this or at least mitigate the consequences.
There are a huge number of VMCs on the market. The compositions are written for all of them, so carefully go through all of them and compare. The price can turn out to be completely different with the same composition, and it is very easy to overpay for the brand. However, like everywhere else. The only side effect might be yellow urine at the first dose. This is due to the fact that the complexes contain vitamin B2, which gives this characteristic color.
Fat burners
Fat burners are special drugs that help reduce body fat. Please don't be under the illusion that these drugs will make you lose weight. They can help you, but only if you add them to your workouts and proper nutrition.
There are two types of fat burners:
- thermogenics
- lipotropics
The action of thermogenics is to increase body temperature, and due to this, an increase in calorie consumption. Lipotropics, on the other hand, accelerate the release of fatty acids from cells and thereby contribute to weight loss. Decide for yourself what to choose for yourself, I would recommend not using this product at all, and here's why.
An experience
The first time after taking fat burners, you feel incredible euphoria, as if you drank a bunch of cans of energy drinks. In training, you don't think about anything other than working out in the gym, and this concentration is a really cool feeling. By adding fat burners to my diet for a month, I lost about a kilogram more than I lost before without them.
But not everything is so good. Fat burners hit the psyche quite hard. Firstly, the packaging warns that they should not be taken less than 5 hours before bedtime. In fact, I took them in the morning or afternoon, and still very often could not fall asleep all night. Secondly, after a while you can become more aggressive (not in my case). After taking fat burners, I constantly got euphoria, so I can’t confirm this 100%.
Do not forget that this is a rather strong load on the body, and the fact that your body will constantly maintain a temperature of 1-2 degrees above the norm will definitely not have a positive effect on it. To say that they cannot be taken is hypocrisy, because I took them and do not particularly regret it, but if you have any health problems, be sure to consult your doctor.
Conclusion
I hope you understand that the stories that sports nutrition is harmful are just a myth. Sports nutrition is more of a convenience than a necessity. If you have the opportunity to eat right and get all the necessary elements from ordinary food, then you may not even look in the direction of sports nutrition.
How do you feel about sports nutrition? Do you think it harms the body?
Today, sports nutrition has become an urgent issue not only for professional athletes, but also for ordinary people who train in the gym or do fitness. Let's figure out what goals the sports nutrition is intended to serve and what it happens to be.
Grade
When a person decides to engage in fitness, as a rule, he pursues very specific goals. It can be weight loss, muscle building, shape correction or general strengthening of the body. To achieve this or that goal, only training is not enough, sports nutrition (diet for athletes) also plays an important role.
If you don’t get enough of the right calories during physical activity, the body is depleted, health problems begin. If you are losing weight, then you can not allow the loss of muscle tissue - for this you need protein. If you're building muscle, your body must take in more calories than it burns in order to have a reserve to build muscle. However, these must be the correct calories, otherwise, instead of muscles, it will grow.
Amino acids
Amino acids are the building blocks that build our entire body: from muscles to the brain. They help to restore muscle tissue after training, thereby reducing pain and preparing the muscles for further stress.
Fat burners
Fat burners, in particular L-carnitine, help burn fat. They work only in the presence of physical exertion and help speed up the process of losing weight.
Energy
With enhanced training, when the body does not have time to restore strength, energy enter the battle. They consist of fast carbohydrates and instantly fill the body with energy. It is the energy drinks in the gym that pumped-up guys drink during training.
vitamins
Special sports vitamins are designed to support the body during increased stress. They are drunk in courses, increase stamina and immunity.
Sports nutrition has nothing to do with doping, drugs and other illegal drugs, these are active supplements to fill the diet of a training person with the necessary amount of protein, amino acids, vitamins and carbohydrates.
Of course, this is not a panacea, and there are those who achieve results only with the help of conventional products, building their diet. In this matter, everyone must make their own choice.
Before you include sports nutrition in your diet, be sure to consult a trainer.
Not all athletes have the right idea about sports nutrition. Many attribute it to anabolics, steroids, doping, etc. - this is fundamentally wrong. Proper nutrition for a bodybuilder or weightlifter, this is not a bucket of borscht and a pot of porridge. So, sports nutrition is a group of nutritional supplements used by athletes during training or preparing for competitions. The key points here are: the natural composition, the exclusion of the presence of harmful substances, hormones, a minimum of side effects. Unpleasant consequences usually appear only with an overdose or individual intolerance. Sports nutrition does not completely replace the diet, but only supplements with the necessary substances: amino acids, vitamins, micro and macro elements.
Typical situation
Those who do not recognize the importance of sports nutrition for muscle development (or simply do not know about it due to inexperience) almost always face a lack of results. A common example: a guy trains sparing no effort, shakes the barbell, but the muscles do not grow. Yes, he's getting stronger, but he looks just as slender as before. And the reason may be just a lack of protein to build new muscles. And a protein pack, which can be bought at any sports store, can solve this problem.
Protein is essentially a concentrated protein. Any student knows that protein is the building blocks for the growth of not only muscles, but also bones, tendons, ligaments, enzymes and hormones. Weight training should be accompanied by protein intake. At least in the form of meat, fish and eggs. But if you can’t absorb a lot of protein food, then you can increase the amount of protein in the diet with a protein supplement.
What to do?
Special additives will help correct the situation. Proteins, gainers, amino acid complexes, vitamins, Omega-3, creatine, carnitine will help to fill the lack of certain substances in the body.
For example, there are several types of protein: whey, egg, casein, soy, etc. There is no concept of better or worse among proteins, they are used for different purposes, but they always have a natural origin.
Gainer is also food for muscles. Protein helps build muscle, creatine fuels them, now you need a button to make it work, that is, carbohydrates. Proteins should be supplemented with carbohydrates - that's the result. And, in a certain ratio. A gainer is a combined version of protein and carbohydrates “in one bottle” invented by experts, completely complementing each other.
Moreover, the gainer is most important in cases where it is critical speed dial masses. If the trainee is an ectomorph with a fast metabolism, then even protein does not always help to gain mass. Gainer not only provides a lot of protein, but also increases the calorie content of the diet. Before training, it will saturate the muscles with glycogen and amino acids, and drunk after, it will quickly restore strength. Often the composition of gainers includes vitamins, minerals, amino acids or creatine. Each athlete decides for himself whether to take him a ready-made complex or buy everything separately.
Creatine is a source of energy needed for muscle work. Without it, at the beginning of classes, there is a lot of strength and energy, but after a few exercises, fatigue will set in. The task of creatine is to restore the reserves of ATP (adenosine triphosphate) - the main source of energy for cells. It is involved in the nutrition of muscle cells during strength training.
Amino acids, namely "BCAA" (BCA) - Branched Chain Amino Acids - branched chain amino acids. it component proteins. The main feature of these amino acids is their anti-catabolic properties, i.e. reducing the breakdown of muscle proteins during exercise. In the form of individual supplements, they are absorbed much faster than in the composition of the protein. Plus, in the ability to take them immediately before training or even during it, while protein intake is recommended no later than 40-50 minutes before training.
Important! Free from stress at night, the body begins to synthesize proteins. The complex of amino acids drunk before going to bed will turn into muscle mass by morning.
Vitamin and mineral complexes are also part of sports nutrition. They are necessary to achieve high results. Athletes are recommended to take sports IUDs.
L-carnitine (levocarnitine) - transports fatty acids into the mitochondria, which gives a fat burning effect. Omega-3 fatty acids - speed up metabolism, increase hormone production and suppress cortisol. These supplements will help get things moving when the diet is built correctly, with a calorie deficit, training is carried out regularly, and the weight is in place.
Supplements after 30
After 30 years, sports supplements will help maintain health and functionality. Test boosters, Omega-3, coenzyme Q10, chondroprotectors, sleep complexes, etc. can help.
Age-related changes also affect athletes. First of all, it slows down the metabolic processes. And it will already manifest itself in a set of excess weight, aging of the skin and hair, weakening of the ligaments and strength of the bones. In men, against the background of a decrease in testosterone, there is a drop in sports results, a decrease in strength indicators, and a decrease in muscle volume. This is unpleasant for anyone, but for athletes - a disaster. And you need to turn, again, to sports nutrition.
- Testosterone boosters are not dope or steroids. They do not pump the body with hormones, but only help to gently increase the synthesis of their own testosterone. From the point of view of physiology, this means rejuvenation, or at least the extension of youth. Yes, with uncontrolled reception possible side effects, including addiction and a decrease in the production of one's own testosterone, emotional instability, aggressiveness, etc., but this only means that it is necessary to use these drugs thoughtfully and carefully, under the supervision of a doctor.
- Chondroprotectors - facilitate the regeneration of cartilage tissue and the restoration of the ligamentous apparatus as a whole. They should be drunk for the prevention of diseases of the musculoskeletal system, even if a person is out of sports. To obtain the result, the reception is not less than 6 months.
- ZMA is a powerful complex of zinc, magnesium and vitamin B 6 . Testosterone may not increase, but at least keeps it high during training, improves the speed and time of recovery processes, and also contributes to an increase in muscle volume. Zinc improves protein synthesis in the body, which leads to growth and improves muscle recovery. Magnesium - improves heart function, bone health and metabolism.
- Fish oil is an excellent anti-inflammatory agent. Helps in recovery after workouts. Taking healthy fatty acids at night allows you to regulate metabolism and fat metabolism.
- Coenzyme Q10 - does not contribute to the growth of muscle mass, but prevents damage to cell membranes, provides energy processes at the cellular level. Protein structures are less destroyed. It is significant in age-related bodybuilding, because after 30 the body cannot produce enough of it.
- Sleep complexes - will help you fall asleep faster, sleep better all night, which is necessary to restore resources nervous system, for muscle growth, as well as for the secretion of growth hormone, the peak of which occurs during sleep. Lack of sleep can slow down progress. Supplements for solving sleep problems usually contain such components: GABA (gamma-aminobutyric acid - a neurotransmitter that reduces the activity of the nervous system), 5-HTP (hydroxytryptophan - another amino acid, a precursor of serotonin and melatonin, the sleep hormone), soothing extracts of valerian, lemon balm, passionflower.
- L-arginine, ornithine and lysine - have a beneficial effect on the production of growth hormone. When taken before bed, its level rises, which will help in mass gain, fat burning and recovery.
- Glutamine - helps in increasing the level of immunity.
- Vitamin C is a powerful antioxidant that improves the formation of L-carnitine in the body.
Conditions necessary for success
Sports supplements are an expensive pleasure, but necessary due to their effectiveness. But they must show this efficiency. To do this, you need to take them correctly. In many cases, an important component of success is the optimal distribution of training loads. Installation - the more you use, the better - is not good. For example, let's take a few popular supplements.
Efficient use of protein
The most beneficial whey protein in the morning after waking up, in the afternoon after a workout, before going to bed - casein, preferably micellar. The serving dose is 0.3 g of protein per 1 kg of body weight.
Effective use of BCAAs
BCAAs are most effective in a ratio of 2:1:1. No more than 15 g is absorbed at a time. BCAAs are optimally taken before, during and after training. When it comes to BCAA forms, powder is better. Capsules and tablets - the same powder, but more expensive. Liquid BCAAs have more preservatives and stabilizers.
Glutamine
About 5 g of this amino acid is absorbed at a time. But this product is the fuel for small intestine and immune cells. One-time is better to take immediately after training, along with BCAA.
Carnitine
Its effectiveness directly depends on the metabolic rate and the body's need to extract energy from fats. From this it is clear that carnitine will work only in the presence of active training. Without physical activity, it will be money thrown to the wind. It is better not to exceed the recommended dosages (2 g per day), this can lead to problems with the gastrointestinal tract.
Creatine
This is the most effective supplement for increasing strength and acceleration. muscle growth. The best form of creatine in sports nutrition is creatine monohydrate. It is optimal in terms of efficiency-price ratio.
The course of admission is 6–8 weeks (then 4–6 weeks of rest). The absorption of creatine does not depend on the load and time of day, so a single dose of 5-6 g: immediately after training; on a non-training day - in the morning after waking up.
beta alanine
This amino acid is found in many pre-workout supplements. It is best taken with creatine. It is a lactic acid neutralizer, which means it increases strength endurance and speeds up recovery. Amino acid positive for 4–5 weeks. Then a break - 2-4 weeks. Dosage - 3-4 g per day in 2 doses with a break of 8 hours.
Summarizing
So, sports nutrition is absolutely safe and necessary, but you can achieve results without it. This applies to young athletes. Not always the goal is to build muscle and walk in circles with a demonstration of their volumes. Sports nutrition is needed only when slowing down the process of moving towards your goals. In other cases, abusing it just because so many do is not worth it.
What is sports nutrition and why do we need sports supplements?
Sports nutrition- This is a special complex of nutritional supplements, developed, as a rule, for active people.
Sports supplements is a source of substances for the purposes of supplementing the diet and developing human physiology. Its use is intended for people involved in sports and leading an active lifestyle in order to increase the physical performance of the body. Those. we can conclude that sports supplements and sports nutrition are one and the same, just one concept includes another. In general, sports supplements contain concentrated elements found in everyday food. Their difference is that the processes of splitting, absorption and assimilation of substances by the human body become faster, and the sports supplement has a higher energy value, unlike ordinary food, and acts only as an addition to the basic human diet.
Their forms can be different - powder, tablet, bar, concentrate and others.
The benefits and harms of sports nutrition
A person who uses sports supplements can pursue various goals, the significance of which for each may be different:
- increase efficiency by providing the body with energy;
- replenish vitamins and useful material to be in good shape;
- build muscle mass;
- burn fat faster;
- protect vulnerable ligaments and joints, which are more involved during the training process, and more.
All of the above reflect positive action sports nutrition. As a rule, additives are made from natural products, if you pay attention to the quality and shelf life, then they can harm the human body in the same way as everyday food. But do not forget about the peculiarities of each person, because someone should not use lactose, chocolate, someone is allergic, etc.
So, there are three reasons for harm to the human body by sports supplements:
1) Allergy or individual intolerance;
2) Low quality products;
3) Additives are applied incorrectly.
Types of sports nutrition and their brief description
The main types of sports nutrition include:
- Proteins (protein);
- Amino acids;
- Gainers (carbohydrates);
- Vitamin and mineral complexes;
- Special drugs (creatine, anti-catabolics, BCAAs)
- Drugs that affect testosterone levels
- Preparations strengthening joints and ligaments
- Energy
- Isotonics
If the diet contains a small amount of protein, then it is necessary to take proteins. The daily norm is one and a half grams of protein per kilogram of weight. The intake of amino acids in the human body depends on the variety of protein consumed, which affect the rate of increase in muscle mass. Protein includes all the variety of amino acids.
Proteins (proteins)
The most popular types of protein supplements are:
- whey (milk). Responsible for muscle growth, immunity, weight loss, etc. It is recommended to apply in the morning.
- egg (chicken eggs). Use immediately before or after the training process.
- casein (milk). Differs in slow digestibility therefore application for the night is recommended. Allows you to build muscle mass.
- soy (soy beans). Can be used before or after the training process, or at bedtime.
Amino acids
For faster absorption, amino acids such as lysine, arginine, glutamine, taurine and others are used. Glutamine improves the functioning of the small intestine and supports the immune system. Beta-alanine prevents lactic acid from accumulating in human muscles. Therefore, thanks to this amino acid, endurance can be increased.
They should be used in the morning on an empty stomach, before, during and after the training process.
Special Sports Supplements
Creatine is the most effective supplement for increasing strength and therefore accelerating muscle growth. Its use gives greatest effect during training (strength).
The BCAA sports supplement contains three amino acids (leucine, isoleucine and valine). It is recommended to take before, during and after training. The supplement gives additional energy, helps recovery.
Carbohydrate Supplements
If the human body has a fast metabolism, then you need to connect carbohydrate-protein mixtures (gainers) to increase energy. Reception, this type of supplement, gives the best effect during meals. They should not be used by people who are overweight (there is a possibility of gaining subcutaneous fat).
Omega-3s, L-carnitine, caffeine, and others help burn fat and are therefore considered fat-burning sports supplements. Their effect on the body is different. They can promote a more intense metabolism, suppress fats, reduce appetite. But we must not forget about physical activity and diet.
Vitamins and mineral complexes
It is necessary to use vitamins and minerals to maintain immunity, especially for athletes. They also help speed up the work of enzymes in the body, which are responsible for all internal chemical processes.
How to choose sports nutrition?
First, you need to decide on a goal. In accordance with the goal set by a person who begins to use sports nutrition, the most effective will be:
1) Goal: muscle building. Additives: protein, gainers, creatine, vitamin-mineral complexes, amino acids are less effective.
2) Purpose: to develop endurance. Supplements: protein, gainers, amino acids, lesser effect of fat burners and vitamins.
3) Purpose: development of strength. Supplements: Creatine gives the fastest action, then protein, gainers, and vitamin-mineral complexes and amino acids give the least result.
4) Goal: weight loss (weight loss). Supplements: protein, fat burners, vitamins and minerals, amino acids.
5) Purpose: work on relief. Supplements: protein is best, then fat burners, amino acids, vitamins and minerals.
Secondly, the selection of certain sports supplements should be individual and in accordance with the purpose of the person. It is better to coordinate the intake of drugs with an instructor, doctor or trainer, and also independently study each drug. In your diet, you need to include cereals, fresh vegetables and fruits, dairy products, meat, fish, poultry (steamed, boiled foods or baked dishes). Sports nutrition should also be varied, that is, you need to change supplements to provide the most balanced nutrition.
