When to take sports supplements. Sports nutrition: how to take it correctly. Vitamins and minerals - only a complex

Sports nutrition, as a rule, refers to various dietary supplements that contain all the useful substances necessary for athletes. There are several types of additives designed for specific purposes. Some are designed to burn excess fat, others to build muscle, others to restore energy, and so on. In addition, there are differences in the use of supplements by gender, age and degree of training. Therefore, the choice of sports nutrition should be taken with all responsibility. Before using any supplement, you should carefully study the question: how to properly take sports nutrition. This is due to the fact that improper intake of supplements will not bring any benefit to the body, but it can cause harm.

Sports nutrition, as a rule, refers to various dietary supplements.

The nuances of choosing sports nutrition

Fitness or sports activities do not always need to be combined with dietary supplements. However, taking the right supplements will help you reach your goal faster than just training. Quite often, beginners, not knowing which sports nutrition to choose from a huge amount, make a mistake. A short review of sports nutrition will help to avoid this. After all, the main thing here is to know what additives are used for what.

Here is some of them:

• Protein is 95% protein, which is used to build and build muscle mass. It is extracted from several sources, both animal and vegetable. Each of them has its own speed of assimilation.
• Gainer is a protein-carbohydrate mixture designed for rapid weight gain. This supplement is mainly used by people of a thin physique who cannot gain the necessary weight on their own. For those who are prone to gaining excess weight, taking a gainer is contraindicated, since the fast carbohydrates that make up its composition will turn into body fat.

Gainer SCI-MX Muscle Meal Leancore 2.2 kg

• Creatine is an acid derived from the amino acids arginine, glycine, and methionine. 95% of this acid is found in the muscles. In the process of its decay, energy is generated, muscle endurance increases.
• BCAAs are a complex of three essential amino acids. With a sufficient amount, the body can independently synthesize all other amino acids from them. BCAA amino acids preserve muscle tissue, increase its endurance.
• are supplements specifically designed to combat excess body fat. Depending on the composition, they are designed to convert the fat in the body into energy, reduce appetite, stimulate metabolism, remove excess water from the body.
• Vitamin-mineral complexes are especially necessary for athletes, since heavy physical exertion consumes a large amount of vitamins and minerals. In this case, the vitamins supplied with food are not enough, an effect called "training plateau" occurs. In order to avoid this, it is necessary to include a vitamin-mineral complex in your diet.

Fat burners APS NUTRITION (White Lightning)

How to make a choice?

The main types of additives have been studied. Now the question arises: how to choose sports nutrition from such a variety? Everything is simple here. To get started, decide on the purpose for which you started playing sports. It is worth considering that taking some supplements for girls is undesirable. Therefore, it is advisable to consult with experts in this field who will help you choose the most suitable dietary supplements. It can be either your personal trainer or a sports nutritionist. However, when seeking advice, make sure they have the right qualifications. It is best to buy supplements in specialized stores.

What supplements to choose for girls?

First of all, it is worth noting that it is somewhat more difficult for girls to get rid of body fat than for guys. This is due to the fact that in the fair sex, the metabolism is an order of magnitude slower than in men.

Based on this, the choice of sports nutrition for girls falls on:

• L-carnitine - an amino acid that accelerates the process of burning fat;
• protein, necessary in the case of a strict diet or during heavy physical exercise;
• vitamins;
• collagen, which in no way affects the process of losing weight, it is needed to strengthen joints and restore skin elasticity;
• fat burners, which contribute not only to the breakdown of fats, but also suppress hunger, increase muscle endurance. Of all the listed supplements, fat burners are the most popular among girls.

Among all types of supplements, there are those that girls do not need at all. This may include:

• gainer containing fast carbohydrates and promoting weight gain, which girls most often want to get rid of;
• creatine is used only in strength sports;

Creatine is only used in strength sports

• anabolic formulas that stimulate the secretion of testosterone.

It is worth considering that taking supplements should be combined with proper nutrition and exercise. Without this, they are practically useless.

Where to buy supplements

You can buy supplements on the American site, where promotions are always held, and using our link you are guaranteed to receive an additional 5% discount. It also works. Therefore, if you have already decided which supplements are best for you, then they can be found on.

Also, if you liked the supplements that are listed in the article, you can simply click on the desired link and immediately get to iherb.

Reception features

To achieve the desired goals in sports, not only the correct selection of sports nutrition is important, but also its intake. Therefore, it is extremely important to know how to properly take sports nutrition. In this matter, each supplement has its own nuances. Some need to be taken before classes, others after, and so on. Let's consider everything in order.

Protein is better absorbed when mixed with milk. If you are lactose intolerant, you can mix with water. You can drink it throughout the day, both in the morning and before bed. The dosage is calculated based on the individual needs of the person.

Gainer, like protein, is mixed with milk or water. It must be taken in the morning and after training. At night, it is undesirable to use this supplement, as this can lead to the growth of body fat.

Protein is better absorbed when mixed with milk

Creatine is best taken separately from all other supplements and not combined with meals. It is best taken with grape juice at a dosage of 5 grams per 1 glass.

BCAA amino acids are best taken at all stages of training, that is, before, during and after. You can drink any liquid. A single dose of 5 grams will allow you to feel the result, although you can take 20 grams at a time.

Fat burners should be taken according to the manufacturer's instructions or half an hour before the start of classes. It is best to drink them with water.

It is desirable to combine vitamin-mineral complexes with food intake, as they irritate the stomach. The dosage is indicated in the instructions for use.

In order for strength training to bring maximum benefits, you need to take various supplements. They are represented by a huge assortment, which greatly complicates the choice 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 various products, not knowing which one to give their preference to. In order not to make the wrong choice and not be disappointed, you should thoroughly study which supplements really work and will be beneficial in achieving your sports goal already in the initial stages of strength training.

For people who have only recently started weight training, it is quite difficult to understand which supplements to buy and how much money to spend. It is impossible to act without confidence that the sports nutrition taken will bring effectiveness. Otherwise, the product will not benefit.

Beginner bodybuilders should be attentive to their training program. It is recommended to work with weights no more than four times a week. The duration of the session should be a maximum of 60 minutes. You need to give yourself a rest from training. Without following this recommendation, it will not be possible 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 diet. To build 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 non-training days.

Beginning bodybuilders should be clear that sports nutrition is an integral part of training with weights. Supplements contain substances that are necessary for the growth of muscle mass. 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 complete meal, but only serve to compensate for the lack of elements required to build muscle. The main disadvantage that is typical for sports nutrition is that many quality supplements are quite expensive. This must 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 for which specific sports purpose they are best suited.

Protein

To build good muscle mass, you need a protein that contains whey protein, which is distinguished by the fastest delivery of this substance to the muscles. This supplement is the main source of amino acids. Without them, volumes practically do not grow.

The best result is obtained when they drink protein both before and after training. Thanks to whey protein, the muscles receive exactly those substances that stimulate an increase in volume. It is this supplement that is the best among all products containing protein.

Whey protein is the most easily digestible. In addition, you can make a cocktail from it absolutely anywhere. It can be taken at home and taken with you to the gym. The disadvantage of this supplement is considered to be a rather high cost, as well as the fact that it is quite high in calories. This is a significant disadvantage for those who are trying to lose weight.

Slow carbs

Dietary supplements with complex carbohydrates often contain vitamins, as well as calcium, magnesium, and potassium. They allow you to get the energy necessary for training, so it is best to take this sport nutrition before starting a workout.

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 promote fat burning and also keep blood sugar levels stable. If you buy the supplement in powder form, the price will be quite high.

Creatine

The supplement, as various studies show, increases strength and stimulates the set of lean muscle mass, that is, without fatty subcutaneous complications. They take creatine both before and after training, and on non-training days. The optimal daily portion is 5 grams.

Thanks to creatine, the athlete receives the necessary boost of energy to perform a high-intensity workout. The main advantage of creatine is that it helps to "push" the limits of one's own capabilities, that is, to train much longer and more productively. It comes in a variety of formats so you can choose the one that suits you.

Cretin helps to train harder because it makes the athlete stronger and more enduring. The disadvantage of the supplement is water retention in the body, which negatively affects weight, as well as a breakdown 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 a day are recommended to consume from 2 to 4 grams of fish oil. The product is rich in Omega-3 and Omega-6 acids, which are usually insufficiently supplied 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, belching with a fishy smell.

It is not uncommon for athletes to experience the uncomfortable feeling that their muscles are starting to burn when performing heavy sets. This phenomenon is called muscle acidosis, which makes it impossible to continue training. Receiving beta-alanine relieves muscles of fatigue and allows you to make classes longer, and, therefore, accelerates progress by increasing strength indicators.

It is recommended to consume this supplement half an hour before training. On rest days, you can drink it at any convenient time. Thanks to beta-alanine, fat disappears faster, muscle mass and strength increase. The cost of the product is high. Often athletes feel a tingling in the body, but it is absolutely harmless.

Other Workout Supplements

There are two more supplements that can help beginners improve their workouts.

Fully justify their name. Pre-workouts are used before training to increase the productivity of training. This supplement is recommended to drink half an hour before training. It is a mixture of various components, the most popular are: caffeine, L-tyrosine, creatine nitrate, beta-alanine, arginine.

The main advantage of pre-workout complexes is the energy they give the body. The cost of the supplement is high, and the components included in its composition are found in other products, so sometimes it is more expedient to dwell on them.

Glutamine

Promotes better recovery after physical exertion. It is recommended to take it after the end of the workout, which will help to experience less pain and speed up the healing process. If you recover faster, then you can return to classes faster.

The only drawback of glutamine is the high cost, and otherwise the athlete receives only benefits. The use of this supplement helps to strengthen the body, minimize pain, remove excess ammonia from the body.

Testosterone Boosting Supplements

In men, testosterone levels inevitably drop with age. It can be increased by taking certain drugs. They stimulate the natural production of this hormone in the body, which allows you to get many benefits in the performance of physical activity.

Produce such drugs based on natural ingredients. They stimulate libido and provide a surge of energy, help build muscle. The disadvantage is that the increase in testosterone is not very significant.

If the drug is taken uncontrollably, there is an excess of the hormone, the man becomes more aggressive, acne and baldness appear.

ZMA

It is a supplement for increasing strength indicators and the level of anabolic hormones. ZMA is not a testosterone booster, but it has been shown in studies to keep testosterone 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, an excess of minerals and vitamins accumulates in the body.

Conclusion

Sports nutrition is necessary for athletes to improve strength, endurance, recovery processes, and accelerate fat burning. It does not replace the usual diet, but allows you to compensate for the lack of substances that are necessary for a quality set of muscle mass.

When, how and what sports nutrition is better to take for weight gain? Learn how protein, creatine, BCAAs and other supplements affect recovery and growth.

Even serious athletes often have times when their progress in the gym slows down or stops. Or even worse, regression begins. Then you need an additional impetus to growth. Properly selected sports nutrition can help you get the desired results again.

Whey Protein for Gaining Muscle Mass

Protein is the backbone of any sports nutrition regimen.obvious: it is convenient to take with you, it is 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 cook or just don’t feel like eating another chicken breast or steak.

Protein should be used at a certain time in the indicated dosage (the dosage is calculated for an athlete weighing about 90 kg):

20 g immediately after waking up: your body has been hungry for 8 hours or more, so it's wise to have a protein shake as soon as you wake up. This will take you out of the catabolic state and start the mechanisms of muscle growth. In the morning, we do not need complex carbohydrates or fats, just fast-digesting 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, again you need to raise the level of amino acids in the blood. Taking protein before a workout will provide your muscles with an influx of amino acids throughout your workout, due to which the recovery process will be much more productive.

40 g post-workout: at this time, the body needs fast-digesting protein and about twice as much 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 supplying glucose and amino acids to muscle tissue.

Creatine for Strength

Creatine is an equally common sports supplement. It is converted to creatine phosphate in the muscles, due to which they are supplied with energy during training. Also, creatine promotes a greater flow of water 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 pre-workout: this amount, taken with a small amount of complex carbohydrates and 20 grams of protein, will replenish the body's stores of creatine.

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 simple carbs is guaranteed to send creatine straight to your muscles.

Helpful article: »

Casein for better sleep recovery

Casein is a slow-digesting protein that will enter the bloodstream for a long time. Whey protein is used when the body urgently needs protein, but casein is needed in other cases: in between meals or when you do not have the opportunity 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 digested, and casein will nourish the muscles with amino acids for a long time, which will lead to better recovery. It will also help you stay full until the next full meal.

20 g in the middle of the night: Since casein is slowly digested, you will benefit from having a smoothie with it in the middle of your sleep. This will give your body the protein it needs to repair itself. During sleep, the body starves and because of this falls into a state of catabolism. Taking casein about 3-4 hours after you go to bed will help you gain mass. So set your alarm!

Glutamine is an amino acid that promotes recovery

The effect of taking glutamine is not as strong as taking creatine, but 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 to increase the level of growth hormone and supports immunity. Plus, glutamine reduces workout fatigue so you can last 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 with a small portion of protein, as we wrote 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 breaking down while you sleep. Together with a small dose of catabolism, this will prevent catabolism.

BCAAs to restore and reduce catabolism

Leucine, isoleucine and valine, which are part of the BCAAs, are used as fuel during intense workouts. They protect your hard-won muscles from decay. The rest of the time: Improve protein synthesis and reduce levels of the catabolic hormone cortisol.

5-10 g immediately after waking up: morning intake of BCAAs helps to get rid of catabolism after an overnight fast. The body will use the BCAAs for energy and the protein and glutamine will fuel the muscle tissue.

5-10 g pre-workout: this will help supply the body with energy and protect muscle tissue from decay. You will start 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 muscle blood supply

Arginine is converted in the body to nitric oxide (NO). This is a supplement with many benefits. Arginine increases blood flow to the muscles, as more nutrients (amino acids and glucose) as well as hormones such as growth hormone, testosterone and insulin-like growth factor (IGF-1) enter the blood vessels. Also, a stronger supply of water to 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 supply of other nutrients to the muscles.

2-3 g pre-workout: this will increase the natural production of growth hormone before training.

2-3 g 30-60 minutes before bedtime: it will also help increase growth hormone levels.

Tribulus to increase testosterone levels

Tribulus increases the level of testosterone produced from cholesterol. It also increases your strength in training, so it is worth using if you need an additional source of energy before strength training.

250-500 mg pre-workout: A jump in testosterone levels before going to the gym will do you good.

Helpful article: »

ZMA for Enhanced 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, while magnesium calms the nervous system, so it's easier for the body to relax. The better you sleep, the more room for your body 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 scavenge free radicals that are produced during times of stress, such as after strength training. Should, to cope with stress and keep the body in a state of anabolism.

500 mg of Vitamin C with a post-workout meal: Vitamin C helps keep joints healthy and supports immune function.

150-300 mg of vitamin E with a post-workout meal: vitamin E reduces damage to muscle cells and improves recovery. This antioxidant is also important for skin, nail and hair health.

Sports nutrition schedule

Times of Day	Sports nutrition products
Right 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 workout	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 workout	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
Together with dinner	500 mg vitamin C 150–300 mg vitamin E
30-60 minutes before bed	20 g casein 2-3 g arginine 7–10 g glutamine ZMA (30 mg zinc, 450 mg magnesium, 11 mg vitamin B6)
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 know what works best for you. We are all different, and the choice of sports nutrition is a subjective matter. Stick to proper nutrition, because without a competent diet, supplements will not be useful. Get complex carbs from potatoes, durum wheat pasta, rice, and oatmeal, and protein from lean beef, turkey, chicken, eggs, and fish. So you will quickly achieve the desired result.

We note right away that this article is not about anabolic steroids, which are recognized worldwide as dangerous to health, but are still popular among those who need to get a formidable look as soon as possible, despite the consequences, which will be very sad.

This publication is for those visitors to the gym who want to give their body a beautiful and aesthetic shape. They need sports nutrition no matter what starting position: close to dystrophy or obesity.

A complete and healthy diet is necessary for both overweight and frail people. After all, the body must receive a sufficient amount of calories in the context of proteins, fats and carbohydrates. If your goal is to gain muscle mass, then you need to be even more scrupulous about the quality of food consumed, as well as sports supplements.

When choosing a diet, take into account the type of physique:

The required nutritional value of the diet

If you have a lean physique, the easiest way to gain the mass from which muscles are formed is by consuming healthy fats. They are found in fatty meat, butter, sour cream, cheese, nuts, seeds. Fats are normal - 10% -15% of the athlete's daily diet by weight. They produce testosterone, the muscle-building hormone.

A thin person will not get fat quickly, especially if a large meal is accompanied by physical activity. But it's still not worth it to abuse. Especially harmful fats, which are contained, for example, in chips.

An hour and a half before training, you need to eat food rich in carbohydrates. During physical exertion, they are burned first. Carbohydrates are consumed three grams per kilogram. They should account for 60% of the daily diet.

If there are not enough carbohydrates for the body to compensate for the expenditure of energy, it proceeds to “self-eating”. But do not flatter yourself with those who have decided to lose weight in this way. It’s a shame, first of all, muscles will suffer from a lack of nutrition. The very ones that you are going to increase!

Please note: in ectomorphs, they are immediately processed into energy. In endomorphs, their excess in the diet leads to the accumulation of subcutaneous fat.

But the main thing for building muscle is the consumption of protein (protein). During training, you should consume two to three grams of protein per kilogram of body weight per day. But no more, otherwise you can harm the liver. That is, if the weight is seventy kilograms, you need to eat a day 140-210 grams of protein regardless of other food ingredients.

Animal proteins are better for building muscle mass. The most useful of them are found in fish. Chicken meat contains more protein than pork. You need to eat at least two hundred grams of meat a day, preferably lean: poultry, rabbit, veal.

One hundred grams of meat contains fifteen to twenty grams of protein. A liter of kefir, milk - 27 grams. In one hundred grams of cheese - 18 - 25 grams. In one egg - about six grams (2 g - yolk, 4 g - protein). Vegetable proteins are found in nuts (up to 30% by weight), cereals (4-15% by weight).

Protein is also useful for those who, at the same time as gaining muscle mass, solve the problem of losing weight. Obesity is actually not always associated with a rich diet. It can be caused by illness, stress, the wrong choice of diet.

If the doctor advises to reduce the consumption of fats, carbohydrates, a protein diet is an excellent solution. She will help girls with weight loss along with fat not to lose sexy rounded shapes. For this purpose, an isolate is used, completely free of carbohydrates and fats, which is stirred only in water. The fair sex is recommended to reduce the amount of fat in the diet compared to men: the female body is more prone to increasing body fat.

Immediately after training, athletes consume a protein-carbohydrate mixture. If not, eat two bananas, drink a liter of milk. Somewhat original for the stomach, but let it get used! An hour later, start a full lunch or dinner.

vitamins

To fully digest what you eat in a day, you need a lot of vitamins. They are found in vegetables and fruits. In the consumption of these products, you should not limit yourself to either thin or fat citizens. Additionally, buy vitamins in a pharmacy, drink according to the instructions.

Vitamins help the body get rid of extremely harmful free radicals. Together with trace elements (mainly zinc), they are necessary for the synthesis of testosterone.

The following table will help you roughly calculate how much nutrients the body should receive:

Nutrients	Daily rate⚹	Function	Source
Protein	16 g	Important for growth and development; also needed for the creation and repair of cells	Good sources include poultry, meat, fish, beans, nuts, dairy and soy.
Cellulose	N/A	Important for preventing constipation; also helps to reduce the risk of developing type 2 diabetes, cardiovascular disease and high cholesterol in the future	Can be obtained from fresh fruits (when eaten with the skin on), dried fruits, vegetables, beans/legumes, whole grains (e.g. brown rice and whole wheat bread)
Calcium	800 mg	Important for strong bones and teeth; helps in muscle work, blood clotting, transmission of impulses through the nervous system	Good sources are dairy products, green leafy vegetables, calcium-fortified foods such as orange juice, tofu
Iron	10 mg	Important for growth; also needed for the formation of hemoglobin, which transports oxygen throughout the body; lack of it in sufficient quantities can be expressed in increased fatigue	Worth getting from poultry, meat, fish, eggs, raisins, green leafy vegetables, beans and fortified grains
Vitamin A	2500 IU	Essential for vision, growth, immune function and healthy skin	Good sources are dark green vegetables such as spinach, orange fruits and vegetables such as sweet potatoes and papaya, vitamin A fortified dairy products such as milk, eggs
Vitamin C	40 mg	Important for reducing the risk of colds, infections, recurrent ear infections; wound healing, maintaining healthy gums, skin and muscles; helps in brain function; is an antioxidant	Available in citrus fruits, broccoli, strawberries, tomatoes, sweet peppers, cabbage
Vitamin D	400 IU	It is necessary for the formation of strong bones and teeth, as it helps to absorb calcium; also important for the proper functioning of the immune system	Good sources include vitamin D fortified milk, oily fish, egg yolks and sun (depending on latitude and season)

⚹Norms are designed for a 4-year-old child. Divide your age by 4 and multiply by the amounts shown to get your daily nutrient requirement.

Types of additives

Special additives are substances extracted from natural products and then concentrated, adapted for faster absorption. This is not "chemistry", not harmful anabolics, should not be confused.

On the shelves of sports nutrition stores there are a lot of different packages with special types of sports nutrition:

Release form

There are several options for the production of sports nutrition:

• Powders: allow you to measure the exact dose of the drug.
• Tablets: have a shelf life of two years or more.
• Liquids: drinks, extracts, herbal preparations, VMK (complexes of minerals and vitamins). More expensive and more effective than other forms of sports nutrition, they are absorbed as quickly as possible.
• Bars: the most convenient form for transportation. They do not need to be bred, they are easy to take with you in sportswear, they have a bite to eat in the most inconvenient conditions for eating, which often helps out in critical situations.

Purpose

Depending on the type of sports nutrition, the following purposes of supplements are distinguished:

1. Adjusting the work of the body using internal resources.
2. Energy balance support.
3. Increased reserves of muscle building material.
4. Weight change.
5. Saving body systems from stress and failures.
6. Improving the effectiveness of training.

To use special types of sports nutrition, especially highly specialized ones, should be on the recommendation of a trainer, a nutritionist. The packages contain instructions for use.

How to protect yourself from buying a fake

There are many fakes in the sports nutrition market. The main problem is that people will always want to buy something good for minimal money. When choosing food and sports supplements, you can not save money, as the cheapness of products can result in health problems and lack of results.

First of all, preference must be given to well-known manufacturers, brands. To date, the following companies are at the top: Optimum Nutrition, Multipower, BSN, Dymatize, MuscleTech. And pay attention that on the package all the letters in the name of the manufacturer are written correctly, otherwise you can get falsified.

But even if you have chosen a well-known manufacturer, this will not protect you from fakes by 100%. Even if you buy from trusted reputable sellers, you should pay attention to the quality of packaging, labeling, hologram, barcode.

Pre-workouts can not be taken constantly, they negatively affect the heart.

Fat burners don't actually burn anything, it's self-hypnosis. In fact, their reception is meaningless without simultaneous cardio training. Drinking L-carnitine while lying on the couch doesn't really make sense.

1. When choosing the type of sports nutrition, consider the recommendations of the trainer, goals, type of training, and the characteristics of your own body. It is better to buy it in special stores with a reputation.
2. Muscles grow during healthy sleep, which should last about 8 hours a day every day.
3. With independent home workouts, it is better to limit yourself to natural nutrition.
4. What exactly can not be done during training is to starve. To gain muscle mass, you will have to eat even when you don’t feel like it at all. The main thing is to do it right.
Other authors

Many people want to get a good figure, for which they visit the gym, play sports on the street and at home. Indeed, the basis of building the body lies in regular sports, but sometimes this is not enough, since the athlete's body is deficient in the necessary nutrients. You can quickly make up for their deficiency by using sports nutrition.

If the athlete's diet consists of a well-balanced sports nutrition and contains all the substances listed below, the result will be an excellent figure with well-drawn muscles.

1. - strengthen the immune system, raise the tone, strengthen the structure of the bones and promote the development of the body.
2. Fat burners- help the liver remove excess fat cells and prevent their accumulation.
3. - contribute to the rapid recovery of muscle mass in case the muscles are damaged by high loads.
4. - muscle amino acid, contained in the structure of the fibers. Increases the amount of gamma-aminobutyric acid in the body, and also maintains the balance of acid and alkali, promotes brain activity.
5. Gainer- food supplement consisting of high quality protein and carbohydrates. Promotes a rapid increase in body weight and muscle growth. The high carbohydrate content provides the body with energy that is quickly consumed during high physical activity, and the protein content is responsible for the growth of tissue and muscle mass.
6. - An energy supplement that improves endurance and strength.

Types of sports nutrition and their application

Application features

Sports nutrition cannot harm the body even if the dosage is exceeded. But still, follow the instructions for the use of nutritional supplements. It is important to consider for what purposes the food supplement is used and in which case it should be used. Timing and dosage are also important.

Did you know? Considered one of the healthiest fruits in the world - one lemon contains a daily dose of vitamin C for an adult. Lemons cleanse the liver, boost immunity and aid in weight loss. good decision- Add to your morning glass of water to start your day with a vitamin supplement.

What do you need

Since the athlete's body tolerates increased physical activity, useful substances obtained from food may not be enough. It is rather difficult to determine whether this is the case in any particular case. Therefore, even those who do not feel a deficiency of nutrients should use sports nutrition, which contains all the necessary nutritional supplements in the most accessible form for the body.

At what age can you use

Sports nutrition of any type can be consumed, starting from any age.

Some exceptions can be made for complex fat burners and pre-workout complexes, because they contain caffeine and other drugs that affect the mental state of a person, as well as the functioning of the heart and blood vessels. In this case, with the intake of a certain type of sports nutrition, it is necessary to wait at least until the age of 18 or 20.

Did you know? Many people worry about not getting the daily amount of vitamins the body needs, which is why they start taking multivitamins. However, all vitamins and minerals can be obtained by eating whole grains, dairy products, red meat, sea fish, and fruits.

Elements that make up sports nutrition:

• amino acids;
• creatine, L-carnitine, collagen and more.

All of these substances are found in the food that people consume daily. Almost from the very birth, the baby begins to eat creatine, amino acids, L-carnitine, collagen, and carbohydrates. All the same components a person continues to take throughout his life, simply because all this is in the composition of ordinary products.

General application rules

Despite the harmlessness of sports nutrition, it should not be consumed uncontrollably.

1. Follow the directions and dosages that come with each drug. The calculation is made as follows: to determine the daily dosage per kilogram of human body weight, it is prescribed to take 1.5 grams of a gainer or protein. If the dose is exceeded, nothing bad will happen, but a miraculous transformation of the figure will not happen immediately either - an excess amount of the drug simply will not work. In this case, no harm will be done to the person, and the excess of the drug will be excreted from the body naturally.
2. Protein is consumed twice a day (one hour before the start of classes and immediately after the end of the training), but only on the days of training or other physical exertion. To achieve the best effect, on non-training days, an athlete needs to eat cottage cheese, bananas, honey, meat and other protein-rich foods.
3. Creatine will help if the muscles no longer grow, and the strength to continue training ends. The substance contributes to a surge of energy, but requires moderate use, as the body gets used to it over time and the energy effect decreases.
4. Sports nutrition is more suitable for people who are constantly involved in strength sports, such as bodybuilding. Professional athletes in this area train with huge loads on the body, and they need substances such as collagen and glucosamine to strengthen the ligaments and joints. For beginners, it will be enough to take a gainer or protein.

Use the recommendations of a specialist in choosing the optimal sports diet

How to use sports nutrition

In order for sports nutrition to have the expected effect on the body, the athlete must adhere to the rules for taking it, which means eating or drinking exactly what you need, and at the right time.

First of all, take into account:

• Times of Day;
• accompanying circumstances;
• dosage;
• the physical condition of the athlete.

Each element of sports nutrition has its own intake requirements.

For gaining muscle mass

It is advisable for every athlete who is working on building muscle to consume the appropriate amount of protein in their daily diet.

Important! Nutritional supplements are very useful during the muscle building period, but a person does not need them on an ongoing basis. They are good as assistants and can help you achieve your goal, but the main components of success are a well-chosen diet and systematic training. Supplements can be taken to facilitate and accelerate the development of muscle mass.

If the attitude to increasing strength and developing muscles is serious, then the athlete should take about 2-2.5 grams of protein per 1 kilogram of his body weight every day. This ratio is perfect for wrestlers or bodybuilders who don't want to increase their weight but want to build strength and muscle.

Protein

It is a protein supplement and protein is the main building block of muscle and you can't build a good figure without it. Protein supplements are extremely useful in situations where an athlete cannot take in enough protein in the diet. To build muscle mass, you need to provide at least 1.2-2 g of protein per kilogram of body weight.

Time of receipt:

1. Athletes should consume fast-acting whey protein an hour or two before training.
2. The next dose is 30 minutes after the end of the workout (for muscle recovery).
3. Post-workout time is the best opportunity to build muscle because that's when the body needs protein the most.
4. Another source of protein to offset the body's costs is consumed before bed in the form of casein (a slow-acting protein) to help repair muscles during sleep.
5. Even on days when the gym is not visited, the athlete needs to consume enough protein. On non-workout days, the best time to take protein is after breakfast, after lunch, and after dinner.

How to take protein for mass gain: video A protein supplement is very helpful in many situations. It is very easy to replenish protein in the body immediately after sports, because it is much easier to prepare and eat a protein supplement in the gym than normal protein foods (meat, milk).

Did you know? Bird eggs are the highest quality natural food protein source. All parts of the egg are edible, including the shell, which contains a lot of calcium.

Creatine (for beginners)

Creatine is considered the most effective legal anabolic. It is a supplement taken by athletes who want to provide maximum training intensity and optimal gains in muscle size and strength.

It is also great for beginners who are relatively new to bodybuilding through physical activity. Studies show that creatine has no negative effect on the body.
Finding enough creatine in food is quite a challenge, so the substance is taken in powder form or in capsules. Creatine supplements vary in form, dissolution time in the body (absorption), and potency, so you need to pay attention to this when purchasing.

They work by increasing creatine content in skeletal muscle, which in turn increases musculature over time.

Creatine increases endurance, power, strength, helps to perform more repetitions of exercises, makes running faster, jumping higher; while it leads to fat loss. However, it is worth remembering that the use of creatine makes sense only in combination with serious strength training.

How to use:

• creatine is taken at 15-25 grams per day for 5 days;
• further intake is recommended in the size of the maintenance dose, from 3 to 5 grams per day.

How to take creatine: video

Did you know? Doctors advise to reduce salt intake and take no more than 15 grams per day (one and a half teaspoons without a slide). Reducing salt intake can lead to a lower risk of heart disease, stroke, kidney damage, and high blood pressure.

Glutamine (for recovery)

Glutamine, or L-glutamine, is a naturally occurring amino acid that is normally stored in the muscles and released into the bloodstream in extreme situations. It is used by the immune system to recover during periods of stress such as physical injury, burns, starvation, as well as during prolonged and intense physical exertion (marathons, triathlons, ultra-long distance races).

When there is a deficiency of glutamine, or when its amount is sharply reduced during times of stress, the body's immune system is suppressed. In this case, replenishment of the lost glutamine to the previous level through food or nutritional supplements is required.

It is for this reason that marathon runners are often at risk of catching colds, flu, and other illnesses in the next few days after a race.
not only deplete glutamine stores, but also cause a temporary decrease in immunity and susceptibility to infections of the upper respiratory tract and other diseases.

Natural Sources:

1. L-glutamine is most abundant in protein-rich foods such as meat, fish, legumes, and dairy products. Cooking can destroy glutamine, especially in vegetables.
2. Two good plant sources are raw cabbage and beets.

L-Glutamine Supplements for Athletes

Athletes who take glutamine supplements usually do so to prevent muscle breakdown and improve immune system function. Several clinical studies have found that oral glutamine may reduce morbidity in endurance or extreme exercise athletes.

Research has also found that glutamine supplements help maintain muscle mass by preventing protein breakdown and improving glycogen synthesis.
L-Glutamine is classified as a dietary supplement and is not banned by any sports organization. It can be found in most sports nutrition stores in the form of gels or tablets, and is often an ingredient in many protein powders.

Due to limited research, there are no established dosage recommendations, but bodybuilding experts recommend starting at 3 grams and gradually increasing to 5 grams per day.

If an athlete eats a healthy and varied diet and exercises regularly, it is likely that his body will be adequately supplied with all the necessary amino acids. If an athlete trains often and hard, and his diet is not complete enough, then the addition of glutamine can bring him significant benefits.

Important!If an athlete plans to use an L-glutamine supplement, it is wise to consult with a sports nutritionist beforehand to evaluate their diet and determine if it is needed.

How to take glutamine: video

Gainer (for speed dial)

Gainer - the name of this dietary supplement comes from the English word gain, meaning "growth", the drug is used for rapid weight gain. The gainer consists mainly of carbohydrates and proteins, looks like the finest flour, almost powder.

Conducting sports training with high intensity, a person uses a lot of energy. To quickly make up for its deficiency, you can use a protein-carbohydrate supplement that quickly restores lost energy.

High-calorie foods have these properties, but if you periodically have problems providing the body with the required amount of calories from food, a gainer can be very useful.

Rules for taking a gainer:

• for weight gain, the gainer is used two to three times a day;
• it is not difficult to calculate the daily dose: 1.5 grams of a gainer is taken per 1 kg of an athlete’s weight;
• the same dose of the drug is taken daily until the body weight reaches a satisfactory level;
• the gainer can be mixed with such liquids: water (in no case boiling water), milk, juice;
• after gaining the desired weight, the athlete can switch to a single use of the drug.

How to take a gainer: video

Important!People who are prone to rapid weight gain should stop taking a gainer, otherwise the problem with excess weight may worsen.

BCAA (Amino acids)

Amino acids (BCAAs, BCA) are the basis for building muscle in the body, helping to repair muscles after training, which leads to a gradual increase in muscle fibers. They help make muscles bigger and stronger by stimulating synthesis.

This is why protein supplements are so important for athletes looking to build muscle. These products, due to their easy absorption and high rate of absorption in the body, are suitable for use both before and after training, ensuring that the body receives an easily digestible form of protein.

BCAA admission rules:

• the dose for one dose is 5-10 grams;
• using BCAAs to build muscle mass, the first dose is carried out immediately after waking up in the morning;
• an additional serving at any time of the day (the same 5-10 grams) will spur brain work, reduce hunger and give impetus to muscle growth;
• a portion of amino acids is taken without fail before and after exercise;
• for quick assimilation, amino acids must be in liquid form, so they are dissolved in a liquid with the addition of a small amount of sugar;
• their reception is divided into three parts: at the beginning of the training, during it and immediately after;
• amino acids in capsule form are taken in the morning;
• for weight loss, amino acids are taken between breakfast, lunch and dinner.

How to take BCAA: video

For burning fat

Fat burning is a process that is necessary to provide energy to the human body that needs it, even if the person is not doing anything. There are supplements that speed up fat burning, so they can be used for weight loss.

Important! One of the health myths is that all fat is evil. However, there are good and bad fats. In particular, vitamins A, D, E, and K are fat-soluble, so fat is important for their absorption. Desirablerestrict consumption of transgenic and saturated fats, which increase the level of cholesterol in the body. Unsaturated fats lower bad cholesterol levels and support heart health.

Laxogenin is a plant steroid that is structurally similar to the better known ecdysterone. Studies have shown that laxogenin has similar properties to anabolic steroids such as Anavar, one of the most popular oral anabolic steroids of all time.
But this does not mean that laxogenin is a prohormone. When an athlete takes prohormones, the body's levels of androgens (a generic term for prohormones and testosterone) increase and its own production of testosterone stops.

Unlike prohormones, laxogenin does not affect the endocrine system - it does not increase or decrease the amount of hormones such as testosterone and estrogen.

Laxogenin concentrated is available in capsules or powder. Depending on the manufacturer, the dosage of the contents of the capsules may vary slightly.

General instructions for the use of laxogenin:

• for beginners, the intake is limited to 50 mg per day;
• For experienced athletes, the daily dose can be increased to 100 mg (this amount is not recommended to be exceeded);
• admission course for beginners: 6 weeks;
• admission course for professional athletes: from 4 to 12 weeks;
• when losing weight, it is recommended to take 50 mg per day every other day.

L-carnitine is indispensable for the functioning of the muscles and supports the fat burning process.
Athletes like to use L-carnitine to improve athletic performance and muscle endurance because it inhibits the formation of lactic acid in the muscles and improves muscle recovery after exercise. This property allows for longer workouts and delays the onset of fatigue.

In the human body, a substance similar to carnitine is synthesized on the basis of iron, vitamins C, B6, B12, folic acid, and niacin. The human body produces L-carnitine from the amino acids methionine and lysine, as well as from food (veal, lamb, lamb, fish, milk and cheese).

In a normal diet, an adult receives an average of 100 to 300 mg of L-carnitine, this amount is enough for normal energy metabolism in the body. However, athletes are often deficient in L-carnitine, so they benefit from additional intake of this substance.
When weight loss is desired, L-carnitine is often taken to improve fat burning. However, the additional intake of L-carnitine has a positive effect on fat burning only in connection with high sports activities, and in case of a clear deficiency.

How to consume L-carnitine for athletes:

1. Take 1 gram of L-carnitine (preferably in liquid form) and consume about half an hour before your workout. A lower or higher dose has no apparent effect.
2. Sugar (equivalent to producing insulin secretion) negates fat burning, so other foods should not contain sugar at all (or should contain little).
3. Overdose can occur after taking more than three grams of the substance and leads to diarrhea, nausea and vomiting. To determine the ideal dosage, you should strictly follow the instructions provided by the dietary supplement manufacturers. You should not take more than two grams of the substance per day, and this amount should be distributed throughout the day.
4. Adequate hydration of the body is important when supplementing with L-carnitine supplements.

How to take L-carnitine: video

It is possible that newcomers who have recently come to the gym will not get everything right right away, so here are a few tips from experienced athletes:

The best sports nutrition companies

Russian manufacturers:

• Cellucor PureProtein;
• G.E.O.N.

American manufacturers:

• Optimum Nutrition;
• Dymatize;
• Ultimate Nutrition;
• Syntrax;
• Twinlab;
• Universal Nutrition;

• MuscleTech;
• Nutrex Research;
• MusclePharm;
• Gaspari Nutrition;
• USPlabs;
• Prolab;
• MuscleMeds;

Manufacturers from other countries:

• Trec Nutrition (Poland);
• Multipower (Germany);
• Power System (Germany);
• Olimp (Poland);
• Vansiton (Ukraine);
• BioGame (Bulgaria);
• Scitec Nutrition (Hungary).

The athlete needs to remember that protein supplements do not create muscle on their own - they simply help a person build muscle through hard training. Exercise according to the schedule, increase the level of physical development. When taking nutritional supplements, follow the recommendations for use that come with them and do not forget that it is undesirable to exceed the dosage of drugs.