Is it possible to drink sports nutrition? How to take sports nutrition correctly. Vitamins A and E are separate
Currently, both professional athletes and amateurs who are just starting to train in other sports are showing great interest in sports nutrition. There are many rumors, conjectures and opinions about sports nutrition among amateurs. To understand all the intricacies and give a definite answer whether people actively involved in sports need special nutrition, you need to remember the basics of anatomy and physiology of the human body.
It is no secret that with significant physical activity, the human nervous system is greatly depleted. This can lead to the development of secondary immunodeficiency, which entails changes in the bone marrow, spleen and lymph nodes. In order to avoid these unpleasant consequences, it is necessary to supply the body with energy on time. To do this, a person must get proper rest.
Many famous athletes, describing their successes, claim that they get only 20% of their muscle volume from lifting barbells and working on machines. The remaining 80% of success is proper rest and nutrition. For athletes, nutrition can be put first. First of all, it must be rational and accurately calculated. A lack of energy obtained from food will lead to exhaustion of the body, and an excess will lead to excess weight gain. This rule applies to all living organisms, but athletes often work to increase muscle mass in their bodies. This means that the athlete must receive more energy than he expends. So that this mass falls on the muscles, and not on body fat- You need to eat very wisely. In this case, sports nutrition comes to the rescue - a correct, well-balanced diet of food intake.
What should be included in such a diet and why is it necessary?
First of all, protein (protein). occupies a central place in sports nutrition. It is used to build muscle tissue and fibers in our body. But not only them: our bones, brain, and internal organs are made of protein. Half of the dry part of our body consists of protein. In order for muscles to grow, an athlete must take at least 2 grams of protein per kilogram of body weight per day. Protein comes into the body from food. It is found in many products, but, unfortunately, is not completely absorbed by the body. In order to saturate our body with a sufficient amount of protein, we will have to eat a very large amount of regular food, which practically makes high-quality training impossible. But there is a solution - these are high-protein sports nutrition complexes. This protein is highly digestible, without fat, harmful additives and excess bulk.
Fats. picking up from modern food is a small problem. But an athlete needs only the fats that are necessary and important for the body, and getting them is very difficult. For the production of hormones, normal muscle performance, internal organs and joints, our body needs mono- and polyunsaturated fatty acids. For example, linoleic acid, 
which protects muscles from catabolic processes, and is actively involved in the process of utilization of subcutaneous fat. It is very difficult to obtain from regular food, and sport complexes allow this to be done quite simply and in the proportions required by the athlete.
Vitamins and minerals should occupy a very important place in an athlete’s nutrition. Their deficiency can lead not only to a halt in the development of muscle mass, but also to damage to internal organs. An excess also does not lead to normal functioning of the body - therefore, on your own, with normal nutrition, it is difficult to maintain the correct balance of nutrients necessary to obtain lasting results. Sports nutrition was developed by highly professional specialists and makes it possible to get everything we need exactly on time and in the proportions we need.
Amino acids we need for protein synthesis. Our body breaks down proteins that come with food into amino acids, and from them, like bricks, it builds the proteins necessary for the construction of muscle fibers and tissues. Taking amino acids after significant physical activity helps the body recover faster and get the right amount of building blocks for building muscle tissue.
Fat burners promote the utilization of fat deposits and accelerated calorie consumption. The most famous fat burners are guarana, caffeine and L-carnitine (levocarnitine). These substances are of natural origin and their excess is easily and safely removed from the body naturally. They are actively represented in various sports nutrition complexes. By the way, L-carnitine is synthesized by the body itself and is used to transport fatty acids inside the cell.
Creatine is a source for the reproduction of creatine phosphate. This energy accumulator for our muscles contributes to fast. Our body produces less than 2 grams of this substance per day, and with significant training, much more of this substance is needed. Its deficiency can also be compensated for by sports nutrition.
This list is far from complete. Thanks to progress in the field of sports nutrition, new complexes are created every year. They become more effective, allow you to achieve significant results and high level.
There are several myths about sports nutrition that are spread by incompetent people. For example:
Myth 1. Sports nutrition is necessary only for professional athletes. This misconception comes from the distant past, when nutritional supplements were quite expensive. Indeed, the first consumers of sports nutrition were professional athletes, but they were not invented specifically for athletes, but for all people who have to undergo severe physical activity. A miner, a metallurgist and many other people need a huge amount of calories. Let's say five thousand. A kilogram of beef is approximately 2000 calories. It is almost impossible to consume kilos of food every day. Imagine how long it will take to digest. A person with a constantly full stomach will not be able to withstand heavy physical activity. Yes, and he is guaranteed to have indigestion. Today, many protein complexes are produced that will help absolutely any person engaged in heavy physical labor. This protein shake contains a balance of amino acids, proteins, vitamins and minerals. And its calorie content is from 100 to 300 calories per serving. It will not replace regular food, but it will competently complement it and make the daily diet more perfect.
Myth 2. The composition of all mixtures is the same, so you can buy food from any manufacturer. Unfortunately, this is a mistake. Well-known manufacturers value their name; they spend a lot of money on Scientific research. A fly-by-night company can write whatever it wants on the label, make a profit and open tomorrow under a different name. Even if a cheap product does not cause harm, its effect will be far from expected. Well-known manufacturers value their clientele and spend many years of laboratory research and safety verification to release a new product.
Myth 3. Sports nutrition is made from chemicals, and this chemical is very harmful. Ask any fitness instructor what sports nutrition is made from and you will find out that it is made from ordinary products that are processed using special technology into a form convenient for athletes. The composition of sports nutrition is natural foods rich in protein, such as eggs, soybeans or whey. This myth comes from the fact that sports nutrition is often confused with pharmacological drugs — 
anabolic steroids. These are drugs, artificial hormones, and like any serious medicine, steroids must be used strictly under the supervision of a doctor. Uncontrolled and illiterate use of these drugs can really cause serious harm to your health. But, let us repeat once again that this is a separate class of drugs used in elite sports and among top-class athletes. To ordinary people There is no need to take steroids.
Myth 4. Results can be achieved without sports nutrition. This is partly true. If you are not chasing personal records, and your fitness activities are aimed simply at maintaining good physical shape and well-being; if your diet is balanced, rich healthy products, and you have the opportunity to eat small meals, 5-6 times a day, then most likely you don’t need sports nutrition. But, if you train more than 4 times a week, want to achieve certain results as quickly as possible, build muscle mass, or increase endurance as quickly as possible, then by including sports nutrition in your diet, you will only help your body cope with increased physical activity, recover faster and get the whole complex useful substances without creating a serious burden on the digestive system. It should be noted that sports nutrition cannot completely replace nutritious food, and it should be used only as a supplement to the main diet.
What conclusion can be drawn from all that has been read? Sports nutrition is necessary if you are interested in the results of your training. We trust professionals who produce sports equipment and uniforms. Why not listen to their advice on sports nutrition, which makes up a significant part of our missing 80% of success?
And using my 12 years of coaching experience (and 25 years of independent training experience), I will turn you into a sports nutrition expert. Lesson one - never use the phrase “sports nutrition”. These are supplements, “supplements”, and this word is more consistent with the main task of such products - to close holes in your diet, the lack of certain vitamins, microelements, amino acids and other things (believe 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 skipping) for a specific result - for example, you dream of bench-pressing a barbell weighing 150 kg or running a marathon 42 km 195 m. You can and need a lot of what will be discussed below. I will offer specific sets of sports supplements to solve each problem (see “Recipes”).
2. Beginners, even if they train hard, in the first six months you should get by with only both types of proteins: “quick” before breakfast, “long” at night. They make up for the protein deficiency that any Russian man has. I would recommend the same diet to those people who go to the gym once a week, “for themselves” (however, if you are overweight, consult a nutritionist first).
Well, I recommend that both categories take (after consulting with a doctor) cardio- and chondroprotectors, regardless of the training program. Let's move on to the powders and bars. If any product known to you is missing from this material, it means that I consider it unnecessary.
1. Protein
Release form: powders
Why: Protein is often drunk right after a workout, saying: "Muscle mass, muscle mass!» But without carbohydrates, which everyone forgets about, protein powder is practically useless in the matter of instant muscle building. Use it just to compensate for your overall protein deficiency. The body will find somewhere to put it, for example, make testosterone from it. There are “fast” and “long” proteins. The former are more biologically available and instantly provide your body with energy and building material. The latter release protein gradually, over several hours. It is not difficult to distinguish them: 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 fat burning workouts. In general, I am a convinced supporter of a predominantly protein breakfast; this allows you to gently raise your blood sugar level 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 sleep.
I recommend: Of the sports supplements that my clients have come across, I can recommend the “fast” Zero Carb from VPX for breakfast. For the night I wholeheartedly recommend “Infusion” from SAN. True, this is more than protein - such products are called “meal replacement”. It includes different types protein (which are absorbed during different time and therefore provide your body with nutrition all night long), as well as vitamins and a dosed amount of carbohydrates that does not harm your figure.
2. Complex amino acids
Release form: capsules, tablets, caplets
Why: I seriously doubt that products with such names contain many amino acids. Rather, it is a regular “fast” protein, only in a convenient package. On the road or after a long night in an ambush under the enemy's nose where you can't get a shaker, this is a good replacement for a protein shake.
How to take: In any training regimen, except hypertrophy, - 2-3 tablets 2-3 times a day, as a replacement for protein powders. And in the midst of a long hypertrophy program - 3 tablets twice a day, with food or a gainer, and you will also drink protein.
3. Gainer
Release form: powder
Why: My favorite product! The combination of easily digestible proteins and carbohydrates not only promotes rapid weight gain, but also provides a hurricane of energy before training, and also significantly speeds up recovery after.
How to take: On training days, 30-45 minutes before training and immediately after. On rest days, 1 serving in the afternoon. In the endurance training mode, you can do it three times a day: before and after training, as well as at night. And never eat gainer for breakfast! In this case, the weight will grow exclusively on your sides.
Worth remembering
No amount of creatine with protein will ever correct technical errors or help with lack of sleep. In addition, be aware that no supplements can replace a nutritious, regular and healthy diet. And don’t forget that even harmless and certified products, if used thoughtlessly and excessively, can cause irreparable damage to health. If you suffer from food allergies, metabolic disorders, diabetes, chronic diseases of the heart, kidneys, liver or gastrointestinal tract, then before taking any sports nutrition you should definitely consult an adequate, qualified doctor.
4. BCAA
Release form: tablets, capsules, powder
Why: BCAAs are also amino acids, but only three: isoleucine, leucine and valine. According to a number of studies, skeletal muscles contain the most of them. I use BCAAs (and encourage you to do the same) to help you lose much less muscle during your fat-burning or endurance-building periods.
How to take: When training - 5 capsules before and immediately after training. On rest days, take 2 capsules with regular meals.
5. L-carnitine
Release form: tablets, capsules, ampoules
Why: Carnitine makes it easier for your body to access fat reserves. I’m not ready to say that L-carnitine helps you lose weight, but it really increases endurance and has a beneficial effect on the health of the cardiovascular system.
How to take: 1 tablet 2 times a day with food when training endurance or strength. And with any type of training, if you feel that your heart is under heavy load (for example, on a hot summer day).
6. Creatine
Release form: powder, tablets, capsules
Why: Creatine is a precursor to creatine phosphate (CP), one of the main sources of energy for muscle work. CF provides exclusively short-term strength work (the first 3-5 repetitions of the bench press, for example). It is generally accepted that taking creatine-containing supplements can increase strength. For some this is true, but for others this supplement has no effect. Try it - maybe this food will hit you.
How to take: 2-3 g once a day, along with a gainer. Just be sure to drink at least three glasses of plain water afterwards. Creatine has an unpleasant ability to absorb liquid, which can lead to cramps, bloating, and even injury to connective tissue, for which normal hydration is extremely important.
7. Glutamine
Release form: powder, granules, capsules
Why: With heavy physical activity, glutamine reserves in the body are depleted, and this negatively affects the immune system and reduces recovery abilities. Therefore, if you have more than 5 training hours per week, you should use this supplement.
How to take: Take a dose 2 times a day, morning and evening 15 minutes before meals - and you will recover normally, endure stress more easily and get sick less.
8. Energy
Release form: “jars”, powder
Why: Another favorite product of mine! A high-quality energy drink simultaneously boosts 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! They contain virtually no sugar, but do contain 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 under no circumstances drink more than one drink per day.
What should you mix the powders with?
Proteins and gainers can be mixed with regular non-mineral and still water, freshly squeezed or packaged juice, as well as milk. For a gainer, the best option is 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 you choose the least fatty milk. By the way, if your intestines do not tolerate milk, you can safely mix the protein with... 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. As a rule, the attitude of doctors and ordinary people towards supplements that increase testosterone levels is completely negative. Obviously, because they are confused with hormonal doping. However, boosters do not pump you full of extra hormones, but only gently increase the secretion of your own internal testosterone. From a physiological point of view, this means “looking younger” by several years, especially if you are over thirty. If you are 17-22 years old and healthy, you can easily do without this supplement - you already have a lot of hormones!
How to take: I consider the most useful quality of testosterone boosters to be their stimulating effect on glucose metabolism. Therefore, in my opinion, the smartest time to use them is when you are trying to get rid of excess fat. 2 capsules 2 times a day with food.
10. Protein bars
Form: you'll laugh, but these are bars!
Why: Perhaps the most convenient source of protein and carbohydrates: no need to stir or drink - tear open the package and eat to your health! Use to suppress hunger between main meals.
How to use. A couple of high-quality bars consistently discourage interest in food for exactly 3 hours, even for such an eternally hungry swallower as I am. But the daily norm, according to my observations, is no more than 2-3 bars. If you exceed the dose, you may experience problems with appetite!
* “Fast” protein - before breakfast and after training
** "Fast" protein for breakfast, "long" protein - before bed
to your health
There is also whole line sports supplements and near-medicinal products that can be used in your diet regardless of the goals that you are pursuing at a certain point in time.
cardioprotectors They should be taken before training in the hot season and during periods of endurance training. These include the L-carnitine already described above, as well as preparations containing potassium and magnesium - substances responsible for the uninterrupted functioning of the heart. For example, potassium and magnesium aspartate.
vitamins and minerals I 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 trivial pharmacy multivitamins in normal dosages. As a rule, this is one serving immediately after breakfast. I am not advocating for taking additional vitamins that are supposedly beneficial to the athlete/trainer - C, E and B separately. There are more than enough multivitamins!
chondroprotectors American coaches have a good saying: “If you don’t play sports, you’ll end up seeing a cardiologist. If you play sports, you will see an orthopedist!” So that the last part of this wonderful phrase does not affect you, regularly take chondroprotectors - supplements that facilitate the regeneration of cartilage tissue and the restoration of the ligamentous apparatus as a whole. Even if you rarely go to the gym or don’t go at all, you should take chondroprotectors to prevent diseases of the musculoskeletal system. How often? This information should be in the instructions for use.
When, how and what sports nutrition is best to take for weight gain? Learn how protein, creatine, BCAAs and other supplements affect recovery and growth.
Even serious athletes often experience times when their progress in the gym slows down or stops. Or even worse – regression begins. Then you need an additional push for growth. Properly selected sports nutrition can help you get the desired results again.
Whey Protein for Muscle Gain
Protein is the basis of any sports nutrition regimen.It’s obvious: it’s convenient to take with you, it’s easily digestible and effectively covers the body’s need for protein. Protein comes to the rescue in those moments when you don’t have time to prepare food or just don’t want to eat another chicken breast or steak.
The protein should be used at a specific time in the indicated dosage (dosage is calculated for an athlete weighing about 90 kg):
20 g immediately after waking up: your body has been hungry for 8 or more hours, so it's wise to drink a protein shake as soon as you wake up. This will bring you out of the catabolic state and trigger muscle growth mechanisms. In the morning we don’t need complex carbohydrates or fats, just quickly digestible protein and some simple carbohydrates. The body will thank you for the influx of amino acids into the blood.
20 g pre-workout: at this time the level of amino acids in the blood needs to be raised again. Taking protein before training will provide your muscles with an influx of amino acids throughout the workout, making the recovery process much more productive.
40 g post-workout: at this time, the body needs quickly digestible protein and approximately twice as many simple carbohydrates (80 g). Drink this cocktail no later than half an hour after training. This will raise insulin levels, which will stimulate protein synthesis by transporting glucose and amino acids into muscle tissue.
Creatine for strength gains
Creatine is an equally common sports supplement. It is converted into creatine phosphate in the muscles, which supplies them with energy during exercise. Creatine also promotes greater water flow into muscle cells, which leads to the creation of an anabolic environment for increased protein synthesis. This is the best supplement for gaining muscle mass and increasing strength.
3 –5 g before training: this amount, taken with a small amount of complex carbohydrates and 20 grams of protein, will replenish the body's creatine stores.
3 –5 g post workout: Within half an hour of finishing your workout, take creatine along with 40 g of whey protein and 80 g of simple carbohydrates. You will receive a cocktail containing everything you need for further growth. After a workout, your muscles need nutrients - why not give them to him? The insulin spike from eating simple carbohydrates is guaranteed to send creatine directly into the muscles.
Useful article: " »
Casein for better recovery during sleep
Casein is a slowly digestible protein that will enter the bloodstream over a long period of time. Whey protein is used when the body urgently needs protein, while casein is needed in other cases: in between meals or when you have not been able to eat for a long time.
20 g post-workout: Take 20 g of casein along with the rest of your sports nutrition. Whey protein will be quickly absorbed, and casein will feed the muscles with amino acids for a long time, which will lead to better recovery. It will also help you stay full until your next full meal.
20 g in the middle of the night: Since casein digests slowly, you'll benefit from drinking a shake in the middle of your sleep. This way the body will receive the protein it needs for recovery. During sleep, the body is hungry and because of this falls into a state of catabolism. Taking casein about 3-4 hours after you go to bed will promote weight gain. So set your alarm!
Glutamine – an amino acid that promotes recovery
The effect of taking glutamine is not as noticeable as taking creatine, however, glutamine is not without its advantages. As one of the most abundant amino acids in the body, glutamine is actively involved in recovery by helping muscle cells store glycogen after exercise. It also helps increase growth hormone levels and supports immunity. In addition, glutamine reduces fatigue during training, so you can work out longer.. Glutamine is also needed for the functioning of the digestive system: if you do not take it additionally in the form of sports nutrition, the digestive system will take it from your muscle tissue.
7–10 g immediately after waking up: should be taken along with a small portion of protein, as we wrote about above. This is necessary in order to bring the body out of the catabolic state in which it was at night.
7–10 g pre-workout: this will allow you to train longer at high intensity.
7–10 g post-workout: This will help glycogen flow into the muscles, which will put the body into an anabolic state and speed up recovery.
7–10 g 30–60 minutes before bedtime: this will protect your muscles from breakdown while you sleep. Together with a small dose of catabolism, this will prevent catabolism.
BCAAs for restoration and reduction of catabolism
Leucine, isoleucine and valine, which are part of BCAAs, are used as fuel during intense training. They protect your dialing hard work muscles from decay. The rest of the time: improve protein synthesis and reduce the level of the catabolic hormone cortisol.
5–10 g immediately after waking up: Taking BCAAs in the morning helps get rid of catabolism after an overnight fast. The body will use BCAAs for energy, and the protein and glutamine will fuel muscle tissue.
5–10 g pre-workout: this will help supply the body with energy and protect muscle tissue from breakdown. You will trigger the anabolic processes necessary for growth.
5–10 g post-workout: this will increase protein synthesis and suppress the production of the catabolic hormone cortisol, which causes muscle loss and limits the effect of testosterone on muscle growth.
Arginine to improve blood supply to muscles
Arginine is converted in the body to nitric oxide (NO). This is a supplement with many beneficial properties. Arginine increases blood flow to muscles by allowing more nutrients (amino acids and glucose) as well as hormones such as growth hormone, testosterone and insulin-like growth factor (IGF-1) to enter the blood vessels. Also, greater water flow into muscle cells increases protein synthesis, which leads to rapid muscle growth.
2–3 g immediately after waking up: At this time, arginine will dilate blood vessels, which will improve the flow of other nutrients into the muscles.
2–3 g pre-workout: this will increase natural growth hormone production before exercise.
2–3 g 30–60 minutes before bedtime: this will also help increase growth hormone levels.
Tribulus to increase testosterone levels
Tribulus increases levels of testosterone, which is produced from cholesterol. It also improves your strength during training, so it's worth using if you need an extra source of energy before a strength workout.
250–500 mg pre-workout: A jump in testosterone levels before going to the gym will benefit you.
Useful article: " »
ZMA for improved hormone production and recovery
ZMA (a combination of zinc, magnesium and vitamin B) has been proven to 6 ) leads to an increase in the production of insulin-like growth factor and testosterone. Zinc improves recovery and magnesium soothes nervous system, so it’s easier for the body to relax. The better you sleep, the more opportunities your body has to grow.
30–60 minutes before bed: 30 mg zinc, 450 mg magnesium and 11 mg vitamin B 6 .
Vitamins and Antioxidants for Better Health
Antioxidants help the body get rid of free radicals that are formed during stressful periods, such as after strength training. Should, to cope with stress and maintain the body in a state of anabolism.
500 mg vitamin C with post-workout meal: Vitamin C helps maintain healthy joints and supports immune function.
150–300 mg of vitamin E with your post-workout meal: Vitamin E reduces muscle cell damage and improves recovery. This antioxidant is also important for the condition of the skin, nails and hair.
Sports nutrition intake schedule
|
Times of Day |
Sports nutrition products |
|
Immediately after waking up |
20 g whey protein 2–3 g arginine 7–10 g glutamine 5–10 g BCAA |
|
Noon |
Protein shake with 20 g whey protein and 20 g casein |
|
Before training |
20 g whey protein 2–3 g arginine 7–10 g glutamine 3–5 g creatine 5–10 g BCAA 250–500 mg tribulus |
|
After training |
40–80 g simple carbohydrates 20 g whey protein 20 g casein 2–3 g arginine 7–10 g glutamine 3–5 g creatine 5–10 g BCAA |
|
Along with dinner |
500 mg vitamin C 150–300 mg vitamin E |
|
30–60 minutes before bedtime |
20 g casein 2–3 g arginine 7–10 g glutamine ZMA (30 mg zinc, 450 mg magnesium, 11 mg vitamin B6) |
|
In the middle of the night |
20–30 g casein |
Now you know how and when to take sports nutrition. However, if you are still a beginner, start with whey protein and then gradually buy other sports supplements. This way you will understand what works best for you. We are all different, and the choice of sports nutrition is subjective. Stick to proper nutrition, as without a proper diet, supplements will not be beneficial. Get complex carbohydrates from potatoes, pasta from durum wheat, rice and oatmeal, and protein from lean beef, turkey, chicken, eggs and fish. This way you will quickly achieve the desired result.
To power training brought maximum benefit, it is required to take various additives. They are presented in a huge assortment, which makes the choice much more difficult for novice athletes. This applies to absolutely any specialized sports nutrition store.
It is impossible to achieve impressive effects if you do not take sports nutrition for beginners. Beginners in bodybuilding, having learned about the need to take sports nutrition, can easily get confused in the abundance of different products, not knowing which one to give their preference. In order not to make a mistake with your choice and not be disappointed, you should thoroughly study which supplements really work and will be beneficial in achieving your sports goal already at initial stages strength training.
For people who have only recently started lifting weights, it is quite difficult to understand which supplements to purchase and how much. Money should be spent. You cannot act without confidence that the sports nutrition you take will be effective. Otherwise the product will not be useful.
Beginning bodybuilders should be careful about their training program. It is recommended to lift weights no more than four times a week. The duration of the lesson should be a maximum of 60 minutes. You need to give yourself a break from training. Without following this recommendation, you will not be able to achieve the desired result. Long duration and frequency of training will lead to overtraining.
It is necessary to understand the difference between nutrition for strength training and dietary nutrition. To increase muscle mass, you should give up three meals a day. It is recommended to eat seven or even eight times a day, but in small portions. This is the main key to the success of any novice athlete who wants to have an impressive amount of muscle. The most important substance that should be present in the diet of every bodybuilder is protein. The amount of protein per day cannot be less than 20 grams per serving. This applies to both training and free days.
Beginning bodybuilders should be clearly aware that sports nutrition is an integral part of weight training. Supplements contain substances that are necessary for muscle growth. The main thing is not to overdo it and not get carried away with such products.
It is no coincidence that they are called supplements, since they cannot be taken as a full meal, but only serve to compensate for the lack of elements required to increase muscle volume. The main disadvantage that is typical for sports nutrition is that many high-quality supplements are quite expensive. This definitely needs to be taken into account in the long term.
There is a certain basic set of sports nutrition for beginners that should be considered for purchase. Each product has its own characteristics, as well as what specific sports purpose they are most suitable for.
Protein
To build good muscle mass, you need protein that contains whey protein, which has the highest speed of delivery of this substance to the muscles. This supplement is a major source of amino acids. Without them, volumes practically do not grow.
The best results are obtained when you drink protein both before and after training. Thanks to whey protein, muscles receive exactly those substances that stimulate an increase in volume. This supplement is the best among all products containing protein.
Whey protein is the easiest to digest. In addition, you can make a cocktail from it absolutely anywhere. It can be taken at home and taken with you to Gym. The disadvantage of this supplement is its rather high cost, as well as the fact that it is quite high in calories. This is a significant disadvantage for those trying to lose weight.
Slow carbohydrates
Dietary supplements with complex carbohydrates often contain vitamins, as well as calcium, magnesium, and potassium. They allow you to obtain the energy necessary for training, so it is best to take this sports nutrition before starting training.
You can take dextrose and maltodextrin, but they are much more expensive. A more affordable option is to mix whey protein with banana or rice milk. Healthy alternatives include sweet potatoes, dates, and oatmeal.
The main benefit of slow carbohydrates is that they help burn fat and also keep blood sugar levels stable. If you purchase the supplement in powder form, the price will be quite high.
Creatine
The supplement, as shown by various studies, increases strength indicators and stimulates the gain of lean muscle mass, that is, without subcutaneous fat complications. Take creatine both before and after training, and on days off from training. The optimal daily portion is 5 grams.
Thanks to creatine, the athlete receives the necessary energy boost to perform a high-intensity workout. The main advantage of creatine is that it helps to “push” the limits of your own capabilities, that is, to train much longer and more productively. It is available in various forms, which allows you to choose the option for yourself.
Cretin helps to train more intensely because it makes the athlete stronger and more resilient. The disadvantage of the supplement is water retention in the body, which negatively affects weight, as well as a loss of strength that can be felt after exercise.
This product is not only a useful sports supplement, but also an excellent anti-inflammatory agent, which is an undeniable advantage for post-workout recovery. Its effectiveness can be compared with a drug such as Ibuprofen, but fish oil also has no side effects.
The daily dosage depends on the needs of the body. People who play sports are recommended to consume from 2 to 4 grams per day. fish oil. The product is rich in Omega-3 and Omega-6 acids, which are usually not supplied enough with food.
Fish oil promotes faster recovery and is the main supplier of Omega-3 and -6. But when taking this product, you should be prepared for an unpleasant aftertaste, nausea, heartburn, and belching with a fishy smell.
Often, when performing heavy approaches, athletes experience unpleasant feeling that their muscles start to burn. This phenomenon is called muscle acidosis, which makes further training impossible. Taking beta-alanine relieves muscle fatigue and allows you to make exercise longer, and, therefore, accelerates progress by increasing strength indicators.
It is recommended to use this supplement half an hour before training. On rest days you can drink it at any convenient time. Thanks to beta-alanine, fat is lost faster, muscle mass and strength increase. The cost of the product is high. Athletes often feel a tingling sensation in the body, but it is absolutely harmless.
Other Workout Supplements
There are two other supplements that can help beginners improve their workouts.
They fully live up to their name. Pre-workouts are taken before class to increase training productivity. It is recommended to drink this supplement half an hour before training. It is a mixture of various components, the most popular being: caffeine, L-tyrosine, creatine nitrate, beta-alanine, arginine.
The main advantage of pre-workout supplements is the energy they provide the body. The cost of the supplement is high, and the components it contains are found in other products, so sometimes it makes more sense to stick to them.
Glutamine
Promotes better recovery after physical activity. It is recommended to take it after completing a workout, which will help you experience less pain and speed up the healing process. If you recover faster, it means you can return to classes faster.
The only disadvantage of glutamine is its high cost, but otherwise the athlete receives only benefits. The use of this supplement helps strengthen the body, minimize pain, and remove excess ammonia from the body.
Supplements to Boost Testosterone
Testosterone levels inevitably decline in men as they age. It can be increased by taking certain medications. They stimulate the body's natural production of this hormone, which can provide many benefits to exercise.
Such preparations are produced based on natural ingredients. They stimulate libido and provide a surge of energy, helping to build muscles. The downside is that the increase in testosterone is not very significant.
If the drug is taken uncontrollably, an excess of the hormone occurs, the man becomes more aggressive, acne and baldness appear.
ZMA
It is a supplement for increasing strength and anabolic hormone levels. ZMA is not a testosterone-boosting drug, but taking it has been shown in studies to keep testosterone levels high during exercise.
This sports nutrition improves the speed and time of recovery processes, stimulates the production of androgenic testosterone, as well as an increase in muscle volume. If you exceed the dosage, excess minerals and vitamins accumulate in the body.
Conclusion
Sports nutrition is necessary for athletes to improve strength, endurance, recovery processes, and accelerate fat burning. It does not replace a regular diet, but it allows you to compensate for the lack of substances that are necessary for a high-quality gain of muscle mass.
