The diet of people actively involved in sports includes not only the regular menu, but also a special group of products called sports nutrition, which allows them to achieve certain goals set for the athlete. Sports nutrition helps you get rid of extra pounds or, conversely, gain weight, increase muscle definition, and increase endurance and strength. All this works only when the nutrition is correctly and competently selected.
The peak of popularity of bodybuilding in the CIS countries occurred in the first half of the nineties, when gyms were widely installed in basements and semi-basements. These times were distinguished not only by the equipment and location of rocking chairs, but also by the underdeveloped sports nutrition industry. It was possible to purchase separate TwinLab and Vader products, as well as Belarusian proteins “Atlant” and “Arena” packaged in plastic bags. You could buy a variety of steroids without much difficulty.
Currently, anabolic steroids of synthetic origin are prohibited and equated to narcotic substances. This in no way influenced the choice of sports nutrition, since today the athlete has free access to a huge number of products of natural origin. On the territory of Russia they are classified as dietary supplements - biologically active additives. The expansion of the range of sports nutrition was facilitated by the emergence of foreign and domestic companies actively using advanced technologies.
A large selection certainly makes an athlete’s life easier, but requires a clear understanding of each product presented. This will allow you to select a drug that ideally matches the goal set for the athlete, as well as his own individual characteristics.
There are a huge number of different active food additives, but the most widespread are the following:
- protein concentrates;
- gainers;
- creatines;
- L-carnitine;
- amino acid complexes;
Each drug has its own purpose and application features.
Protein shakes are the most popular way to fuel muscles. The term "" means "protein". It is the main material for the growth of muscle tissue. The amount of pure protein in protein concentrate is about 70-90 percent. No other product can boast of such a composition.
Another advantage of a protein shake is that it is not only high quality, but also quickly absorbed by the body. If the absorption of meat after consumption takes 2-3 hours, a protein shake takes 30 minutes. To obtain a pure protein isolate concentrate, natural products such as whey, eggs, meat, milk, chickpeas, peas, and soy are processed and evaporated.
The most popular protein concentrate around the world is whey. This is the best biological supplement for active muscle growth. Whey protein, in addition to being quickly and easily digestible, contains amino acids. The latter play a crucial role in building sculpted muscles, since they maintain the tone of existing muscle tissue and promote the synthesis of new ones.
They represent the best sports nutrition for people with an ectomorphic - lean physique, for beginners who do not have muscle mass, which is the “base” for building a muscular, massive body. This makes a striking difference between a supplement and a protein shake.
The composition contains not only protein, but also free, quickly digestible carbohydrates, a special complex of vitamins and minerals. Thanks to this combination of components, carbohydrates release energy, which is required by ectomorphs or people with a fast metabolism to speed up the process of increasing total mass for the subsequent formation of massive muscles.
Consists of methyl guanide acetic acid concentrate. It is present in small quantities in fish and meat. The action of the supplement is aimed at increasing endurance and stimulating recovery processes in the body after regular training.
This type of sports nutrition is actively used by both beginners and professional athletes during periods of repeated stagnation. For bodybuilders, consumption allows not only to increase endurance, but is also a kind of impetus for further development.
L-carnitine
A popular dietary supplement for losing weight, which has a pronounced fat-burning effect. Levocarnitine is produced in the human body in the liver, but in small quantities. The process of its synthesis in laboratory conditions began to be simulated in 1960. The substance stimulates the process of destruction of fat deposits, during which energy is released. This allows you to take it not only for the purpose of losing weight, but also to turn existing fat into muscle.
Amino acid complexes
They are a supplement that optimizes metabolic processes so that all the substances used by the athlete are absorbed by the body correctly and efficiently, that is, they do not turn into fat deposits. In addition, of the existing twenty-two amino acids that ensure proper metabolism, nine are not produced in the human body, but are supplied exclusively with food.
Their lack negatively affects the training process. The best way to provide them in the required quantity for an athlete is amino acid concentrates. They are available in both capsules and liquid form. This allows you to choose the most convenient form for use.
BCAAs
It is a complex consisting of valine, isoleucine and leucine. It stimulates the efficiency of metabolic processes, allowing you to increase muscle mass, and serves as an additional source of energy for better and more productive training, since it significantly increases strength.
Pre-workout supplements
They are preparations based on minerals and vitamins. They are taken before sports in order to increase the overall tone of the athlete, give freshness and vigor, and increase endurance. This has a beneficial effect on the quality of training, making it as useful and productive as possible.
Intended for use before training, it contains psychologically and physically active stimulant substances: geranamine, beta-alanine, caffeine. Some medications may contain BCAA and creatine.
Nutritious protein bars
They serve as a source of quick energy replenishment and include: compressed cereal, milk (casein) or egg white, muesli or nuts. The bars are great for use both before and after a workout to eliminate the “protein window” effect.
Arginine and other nitric oxide donors
Muscle tissue continuously produces nitric oxide. Therefore, it is of paramount importance for muscle development and growth. Donors have a similar operating principle. They stimulate active production of testosterone and growth hormone.
Supplements for strengthening joints and ligaments
Essential for bodybuilders and those who lift heavy weights. This group of drugs is represented by additives such as collagen, glucosamine and chondroitin.
How to take sports nutrition correctly?
There is nothing complicated about taking dietary supplements. The main thing is to strictly follow the instructions from the manufacturer and adhere to the recommended dosage. If the instructions for a gainer or protein concentrate indicate a dosage of 1.5 grams for every 1 kilogram of an athlete’s own weight, this is exactly the amount of the drug required per day.
Increasing the dosage will not adversely affect your health and will not bring any side effects. All excess drugs that are not absorbed by the body are simply excreted, that is, they come out naturally.
Gainers for ectomorphs and proteins It is best to consume directly on days of sports activity. They are taken an hour before training and immediately after training. It is recommended to drink cocktails on rest days, no more than once a day.
Creatine and pre-workout supplements should be taken when inevitable “stagnation” occurs in training, characterized by a decrease in motivation for sports. These drugs allow you to get the necessary push to continue moving towards achieving the desired result. They should be consumed in limited quantities. If you overdo it, they will become addictive, that is, they will stop bringing a pronounced effect from taking them.
This sports nutrition regimen is intended for experienced bodybuilders. Beginners starting training require a slightly different approach. For the first months of playing sports, it is enough to take a gainer or protein.
The nuances of choosing the right sports nutrition
Both foreign and domestic manufacturers produce dietary supplements for athletes. Imported drugs are much more expensive. And if an athlete is faced with the question of choosing which manufacturer to give preference to, he should be guided by the fact that the best products were and remain the ones from Optimum Nutrition, Twinlab and Weider. These companies have an impeccable reputation.
There is no need to succumb to the temptation to buy cheap products. A low price is a sure sign that the buyer is faced with either a low-quality product or a counterfeit. Saving on your own health, results and effectiveness of training is highly not recommended. It is best to choose food from trusted manufacturing companies. To buy a truly original drug, and not a fake, you need to make all purchases exclusively in specialized, reputable large chain stores.
What is sports nutrition and what are sports supplements for?
Sports nutrition is a special complex of nutritional supplements, developed, as a rule, for active people.
Sports supplements is a source of substances for the purpose 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 the other. Basically, sports supplements contain concentrated elements found in everyday foods. Their difference is that the processes of breakdown, absorption and assimilation of substances by the human body become faster, and the sports supplement has a higher energy value, unlike regular 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 using sports supplements can pursue various goals, the significance of which may be different for everyone:
— increase performance by providing the body with energy;
— replenish vitamins and nutrients to stay in good shape;
- build muscle mass;
- burn fat deposits faster;
- protect vulnerable ligaments and joints that are most involved during the training process, and more.
All of the above reflects the positive effects of sports nutrition. As a rule, supplements are made from natural products; if you pay attention to quality and expiration date, they can harm the human body in the same way as everyday food. But we should not forget about the peculiarities of each person, because some cannot consume lactose, chocolate, others are allergic, etc.
So, we can distinguish three reasons why sports supplements cause harm to the human body:
1) Allergy or individual intolerance;
2) Low quality products;
3) Additives are not used correctly.
Types of sports nutrition and their brief characteristics
The main types of sports nutrition include:
- Proteins (protein);
- Amino acids;
- Gainers (carbohydrates);
- Vitamin and mineral complexes;
- Special preparations (creatine, anti-catabolics, BCAAs)
- Drugs affecting testosterone levels
- Preparations that strengthen joints and ligaments
- Energy
- Isotonics
If there is a small amount of protein in the diet, then it is necessary to take proteins. The daily norm is one and a half grams of protein per kilogram of weight. The supply of amino acids in the human body, which affect the rate of increase in muscle mass, depends on the variety of protein consumed. 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 use in the morning.
- egg (chicken eggs). Use immediately before or after the training process.
- casein (milk). It is characterized by slow absorption, so it is recommended to use it at night. Allows you to build muscle mass.
- soy (soybeans). Can be used before or after training, or before bed.
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, you can increase your endurance.
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 increasing muscle growth. Its use gives the greatest effect during training (strength).
The BCAA sports supplement contains three amino acids (leucine, isoleucine and valine). Recommended to be taken before, during and after training. The supplement provides additional energy and helps recovery.
Carbohydrate supplements
If the human body has a fast metabolism, then you need to add carbohydrate-protein mixtures (gainers) to increase energy. Taking this type of supplement has a better effect during meals. They should not be used by people who are overweight (there is a possibility of gaining subcutaneous fat).
Omega-3, L-carnitine, caffeine and others help burn fat and therefore belong to fat-burning sports supplements. Their effects on the body are different. They can promote more intense metabolism, suppress fat, and reduce appetite. But we must not forget about physical activity and diet.
Vitamins and mineral complexes
It is necessary to take 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 your goal. In accordance with the goal that a person starting to use sports nutrition sets for himself, the most effective will be:
1) Goal: muscle building. Additives: protein, gainers, creatine, vitamin-mineral complexes, less effective amino acids.
2) Goal: develop endurance. Supplements: protein, gainers, amino acids, less effect from consuming fat burners and vitamins.
3) Goal: development of strength. Supplements: creatine gives the fastest effect, then protein, gainers, and vitamin-mineral complexes and amino acids give the least result.
4) Goal: weight loss (weight loss). Additives: protein, fat burners, vitamins and minerals, amino acids.
5) Goal: 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 person’s goal. It is better to coordinate the intake of drugs with an instructor, doctor or trainer, and also study each drug yourself. Your diet should include cereals, fresh vegetables and fruits, dairy products, meat, fish, poultry (steamed, boiled or baked foods). Sports nutrition should also be varied, that is, you need to change supplements to ensure the most balanced nutrition.
Increasingly, athletes are interested in sports nutrition for beginners. Words such as sport and nutrition cannot but evoke positive emotions, but what is hidden behind this term? Despite the fact that this type of stimulation has been recognized all over the world for quite a long time, there are still some individuals who are extremely skeptical about this phenomenon. It is clear that often such statements come exclusively from those people who do not have sufficient information and are clearly far from starting to take sports nutrition.
Sports nutrition - what is it?
It’s worth immediately dispelling all sorts of myths about this and informing us once and for all that sports nutrition has nothing to do with doping, steroids, or even more so with any chemicals. This is due exclusively to organic or natural raw materials.
Sports nutrition for beginners is often obtained through high-tech processing, using only natural products of natural origin.
Why and who should take sports nutrition?
In order to decide on nutrition for a beginner, you must first set priorities, because an ordinary lifestyle is somewhat different from a sports one. Once a person decides to cross this line, there is no turning back, since then the results will not be achieved. In order to proudly wear the title of an athlete, you need to put in a lot of effort.
Naturally, the most global changes will concern the diet, since this is the key to success. Because of this, first of all, results, and the entire sports industry as a whole, completely depend on nutrition.
Reasons for use
Answering the question of why sports nutrition is necessary for beginners, we can immediately note that the main purpose is to provide the athlete’s body with all the necessary minerals, vitamins and nutrients that it requires as a result of intense training. But some may argue that all the elements the body needs can be obtained directly from the food a person eats every day, but in fact, the same effect is unlikely to be achieved for a number of reasons:
- The body is not able to absorb such an amount of food to get at least 3000, or even 6000 kcal per day. At the same time, some foods simply cannot be absorbed 100%, and sports nutrition implies concentrates of easily digestible nutrients that provide all the necessary vitamins, but do not overload the body.
- There is a specific list of products that contain the necessary components for an athlete, but due to the fact that they are in a form inappropriate for an athlete, you have to immediately buy a whole set of sports nutrition for beginners. For example, whey protein and creatine.
- Thanks to sports nutrition, you can distribute your financial costs as efficiently as possible, because a sports diet involves a large amount of waste.
- All manufacturers who create such products first of all enrich them with special components, thanks to which all food additives are absorbed much faster.
- Sports nutrition contains practically no fat, so such products will be relevant for people who have problems with excess weight.
Thus, sports nutrition for beginners can maximize performance and performance. But there is no need to place high hopes on these products, since this is not a panacea. Thanks to these products, you can only supplement your diet, but certainly not completely replace it. If used competently and correctly, it can really help achieve great results in sports.
Sports nutrition for beginner bodybuilders
It is worth noting that all strength sports that are aimed at improving the figure and building muscle mass require a special diet and its careful development. This is why sports nutrition is very important for bodybuilders (both beginners and professionals).
Intense loads must be accompanied by the maximum possible recovery. Nutritionists who work with athletes claim that for normal growth and muscle development, an average of 2-4 g of protein should be consumed per kilogram of body weight. Thanks to simple arithmetic calculations, anyone can calculate the daily protein requirement, which will correspond to their weight. After this, it will be possible to understand that such an amount of food per day is simply impossible to take. This situation can be observed not only with proteins, but also with other essential substances.
Thus, sports nutrition for powerlifters and bodybuilders is a must.
Sports nutrition rating
In fact, you need to understand that there are quite a large number of different supplements, some may help better, others worse, but to one degree or another, they may all be needed by an athlete. For this, a sports nutrition rating is needed, which includes the following components:
Protein remains the main and most effective complex that is necessary for building muscle mass; it certainly occupies the main place in the diet of any athlete. Such supplements became relevant more than 10 years ago and gained popularity quite quickly due to their instant absorption. The leader among such drugs is Iso Sensation Ultimate Nutrition, which is unique due to its formula, which includes colostrum, which enters the body with mother's milk and helps the growth and strengthening of the immune system.
Creatine confidently takes second place. As for this active substance, it is a kind of fuel for muscle contraction; the more it enters the body, the more resilient the muscles become. Therefore, it is also indispensable for effective training. By the way, recently, in the course of research, it became clear that creatine supplements turned out to be much more beneficial than expected. That is why it is included in almost all nutritional sports supplements. Among the best products for power sports, Mesomorph APS can be noted, which was able to combine all the unique technologies.
BCAAs (branched chain amino acids) are largely consumed during physical activity and training, and therefore require replacement. It is because of this that BCAAs remain popular and in demand due to their indispensable functions. By the way, they have one of the key roles in the protein response in muscles. Thus, the obtained result will be consolidated. The company released which remains the most popular due to the absence of soy and instant absorption. It can also be purchased in capsules, which is quite convenient.
Microelements and vitamins are also very necessary, because any athlete understands that the smooth functioning of the body can only be ensured with the support of the necessary rich and useful substances. The same leader Optimum Nutrition produces a unique multi-mineral called Opti-men, which shows very good results due to its high concentration.
Fat burners are necessary for an athlete during the period of muscle drying and to combat fat cells. The most powerful product in this line is called Lipo 6 Black Nutrex, which uses multiphase technology and has not only a long-lasting, but also a fast effect.
Nutritional supplements that are distinguished by their maximum digestibility are gainers. They contain an increased percentage of carbohydrates, proteins and other essential substances. Mass Effect Revolution SAN NEW is the undeniable leader that was created for professional athletes, thanks to its unique formula you can easily cultivate your mass.
They are a range of active supplements whose main task is to produce testosterone. Such substances are not recommended for use by persons under 22 years of age due to their pronounced anabolic effect. As for the most powerful stimulant, the choice is definitely HyperTEST Axis Labs; it regulates estrogen and increases muscle anabolism.
The popularity of a particular product is due to its rationality and effectiveness. At the moment, there are a large number of different drugs that each athlete selects for himself individually. The effectiveness of sports nutrition will be determined based on the dosage, systematics and its combination with other drugs and products. We should not forget about the quality for which the manufacturer must be responsible, be it sports nutrition for joints or any other purposes.
Harmful sports nutrition: truth or myth
It seems like the controversy will never end. The harm that sports nutrition can bring to joints can only be caused if its use is incorrect and gets out of control, and in all other cases these are just statements of skeptics who have neither experience nor even knowledge in receiving these products.
And the path to the top of glory is full of mistakes. It is possible to achieve some professional results only by fully studying your body and selecting a treatment program specifically for it. It is worth remembering that high-quality sports nutrition, which is produced by recognized leaders and professionals, really works and helps to achieve the desired result.
The modern sports industry dictates new rules in strength sports, so athletes involved in powerlifting and bodybuilding are simply obliged to follow them.
Athlete dietetics
Naturally, sports nutrition intersects very closely with the diet of athletes, because only a doctor can explain all the nuances of how to take sports nutrition without harming your health. This is done on the basis of an examination, and, if necessary, some simple blood and urine tests. Despite the fact that sports nutrition is a product not only of professional athletes, when developing a complex for your body, you must definitely contact the appropriate specialist for help. After all, any load implies a special diet, which will not only help you achieve results, but can also be harmful to your health, so you need to take sports nutrition very carefully. A nutritionist should advise which one is better to choose.
Why are these products needed in a sports diet?
Creatine - increases strength gains.
Amino acids - break down protein. At the same time, it is very important that the athlete receives a full complex of essential amino acids.
Gainers are nutritional supplements that promote the growth of lean mass. The main components are proteins and carbohydrates.
Proteins help burn excess fat and increase body weight. The main component is protein - the main building material of the body.
Fat burners - as the name implies, help destroy fatty tissue and speed up metabolism.
Energy drinks - support high levels of strength thanks to the content of fructose and sucrose for training.
Multipacks are a complex type of drug that contains a lot of sports supplements.
It is worth noting that any of these substances is a necessary component for comprehensive sports nutrition.
The main conditions for effective sports nutrition
Before you take sports nutrition, you need to understand a few principles:
- The diet must be individual and developed by a nutritionist or doctor.
- Only foods that promote physical development should be consumed.
- Dieting.
- Regular training.
- Comprehensive intake of sports nutrition and their impeccable quality.
In order for a beginner to be able to get results that are worthy of professionals in the future, it is necessary to choose exactly those products that are worthy of champions. Products must have a patent and be recommended by specialists and professional trainers.
A strong and beautiful body will indicate that you have a strong-willed character and are strong in spirit. Thanks to daily training, you can lay a solid foundation not only for your sports career, but also for good health, where sports nutrition will act as the material for this foundation.
What to choose first
It is important to remember that only together with rest, training and nutritious food can you take sports nutrition. Recommendations for beginners from various experts are as follows. It is necessary to start taking good protein and a mineral-vitamin complex. In this case, the start of training will be due to a fairly rapid gain of muscle mass, and there will be no need to turn to specialized supplements. But as soon as the process begins to slow down, it is worth starting to use special complexes. It must be remembered that sports nutrition for beginners should contain a minimum of all kinds of additives.
So, for a beginning athlete, it is important to strictly adhere to a training schedule throughout the year, together with a natural (balanced) diet. In this case, sports nutrition must be introduced gradually, starting with vitamins that simply support the body, and then gradually move on to protein complexes.
As for women (according to Evgenia Izidorova, a personal trainer, MS), sports nutrition for beginner girls should contain a large amount of guarana and L-carotene. Together they can give a lot of energy and burn fat as quickly as possible. These are the main components that should interact perfectly with other additives.
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 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 “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 contains different types of protein (which are absorbed at different times and therefore provide your body with nutrition throughout the night), 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 safely 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 take. 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 a whole range of sports supplements and near-medicinal products that you can use 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.
Sports nutrition
Sports nutrition is a special group of food products produced primarily for people leading an active lifestyle, involved in sports and fitness. Taking sports nutrition is aimed, first of all, at improving athletic performance, increasing strength and endurance, improving health, increasing muscle volume, normalizing metabolism, achieving optimal body weight, and, in general, increasing the quality and length of life. In Russia, sports nutrition is classified as dietary supplements. Sports nutrition is developed and manufactured on the basis of scientific research in various fields, for example, in physiology and dietetics and, most often, is a carefully selected concentrated mixture of basic nutritional elements, specially processed for best absorption by the human body. Sports nutrition has nothing to do with doping, although some supplements contain caffeine, the consumption of which in large quantities is even prohibited in some sports. Compared to regular food, which can take hours to digest, sports supplements require minimal digestive time and effort to break down and absorb, and many types of sports nutrition have a high energy value. It is important to note the following: experts classify sports nutrition specifically as a supplement, since its proper use is an addition to the main diet consisting of regular products, and not a complete replacement for them.
Types of sports nutrition
Sports nutrition is usually divided into classes, the most famous are the following:
- High protein foods (proteins, often called proteins)
- Whey protein
- Whole milk protein
- Calcium caseinate
- Soy protein
- Egg protein
- Amino acids
- Nitric oxide donors (NO-formulas)
- Fat burners
- Special preparations
- Anti-catabolics
- Drugs that increase testosterone levels
- Means for strengthening joints and ligaments
Food selection
The choice of the required type of products for consumption is made depending on the goals set when drawing up the training program. For example, to reduce body weight, take fat burners, L-carnitine, which accelerate the utilization of fats in the body and also improve the transport of fatty acids into the mitochondria. If you need to gain muscle mass, then use sports supplements that fall into the categories of gainers, proteins, amino acids, and testosterone boosters. Also, in the range of sports nutrition there are many complex products that can restore strength and energy, improve overall metabolism and many body functions.
Sports nutrition cannot be classified as a medicine; its correct use is safe and non-addictive. You can select the necessary products and purchase them, for example, in one of the specialized online stores selling sports nutrition. It is advisable to select sports nutrition necessary for training in accordance with the recommendations of qualified specialists in this field.
Basic principle
The main principle of nutrition is balance and achieving a specific sports goal. The required composition is selected according to need and ease of consumption. The energy for each cell is the hydrolysis of ATP (Adenosine triphosphate), which is synthesized by the cells of the body from carbohydrates. Thus, in human nutrition, carbohydrates play an important role in providing energy for life. Food proteins are used by body cells as the main material for the construction of tissues. They can be sent to produce ATP, but at the cost of more energy. Proteins are absorbed by the body's cells using the biochemical "food" signal provided by the hormone insulin. Insulin is reflexively produced by the pancreas when carbohydrates enter the digestive tract. The ratio of protein to carbohydrate intake should not exceed one quarter of protein in relation to carbohydrates, then the amount of insulin produced will be enough to absorb protein.
The optimal amount of protein a person consumes per day may be approximately 0.7 g per kilogram of a person's dry weight. The total amount of protein that an athlete should consume is approximately 1 g to 1.5 g per kilogram of weight.
Absorption rate
Different foods are digested at different rates, and this rate is often independent of their calorie content (see Glycemic Index). Before physical activity, they usually consume quickly digestible foods, and during sleep, slowly digestible foods. In general, carbohydrates have the fastest absorption rate, followed by proteins, and lipids (fats) take the longest to digest. Preparations containing protein are classified according to the rate of absorption, depending on the type of protein included in their composition. Whey protein has a maximum absorption rate; casein protein (curd protein), on the contrary, is a “slow” protein. Quite often, in sports nutrition, separately produced proteins and amino acids are mixed with carbohydrate-containing products.
Vitamins
- A person gets sick with respiratory diseases more easily with reduced immunity; one of the reasons for this phenomenon is a state of overtraining. When playing sports, it is especially useful to introduce vitamin C into the diet to support immunity during physical activity.
- Vitamin B1
- Vitamin B6 - necessary for protein metabolism and transformation of amino acids;
Dosage
On sports nutrition packages it is customary to write the amount of substances contained in one measured dose and an indication of the percentage of the accepted daily intake of this substance. Some vitamins and salts are added in small quantities, since they are not consumed during physical activity, but participate in the absorption of other substances taken.
In most cases, it is better to carry out sports training on an empty stomach, having taken, shortly before it begins, a sufficient amount of “fast” carbohydrates and amino acids. Currently, a number of effective training complexes have been developed containing special carbohydrates that quickly replenish glycogen reserves in muscles (amylopectin), branched chain amino acids (BCAA), especially necessary for the restoration of muscle tissue and energy, arginine (an amino acid that increases blood circulation in all organs and tissues), nootropic substances (improving mental functions, concentration, attention, reaction), antioxidants (protecting cell membranes from damage), muscle energy (creatine), lipotropics (substances that stimulate lipolysis, for example, L-carnitine). Such complexes are used before, right during exercise and after its completion, and quickly supply the muscles with energy for movement and structural elements for recovery. Soon after completing a workout, it is recommended to take complex amino acids, BCAA, L-glutamine, protein or protein-carbohydrate cocktails, which protect muscle tissue from destruction under the influence of training stress (catabolic processes). Also, proteins (sports nutrition) do not affect health and metabolism in any way.
Composition of sports nutrition
Maltodextrin is a purified starch that is also used in the production of breakfast cereals and confectionery products. Amino acids are produced, most often, from whey (the liquid remaining after making cottage cheese), eggs, animal protein (collagen), and various cultivated plants. Regardless of the raw materials used to obtain amino acids, their properties remain the same. Different sources of amino acids simply require different production technologies from the manufacturer.
Very often there are supplements based on BCAA (three amino acids with the so-called “branched chains” (a structural feature) - leucine, isoleucine and valine), they are present in large quantities in muscle tissue, so they receive special attention in sports.
Means for strengthening joints and ligaments - include substances that accelerate cartilage regeneration (glucosamine, chondroitin, collagen, MSM, etc.)
Preparations that increase the natural level of testosterone - zinc-magnesium complex (ZMA), wild yam extract (Dioscorea), Eurycoma longifolia extract, Leuzea safflower extract (Ecdisthene).
Side effects
An overdose of vitamins can cause allergies. Caffeine and caffeine-containing additives can increase blood pressure and, when taken in the evening, cause insomnia.
See also
Links
Literature
- NUTRITION FOR ENDURANCE, ELLEN COLEMAN, Trans. from English - Murmansk: Tuloma Publishing House 2005
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| Religious food | Aital (Rastafarianism) Taoist dietetics Forbidden food Shojin ryori (Buddhism) Food prohibitions in Islam Kosher food (Judaism) |
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