Sports nutrition isn't everything
Of course, specialized supplements are part of success and an important one, but this is not all that is needed
It is also important to remember about a balanced diet, and also not to neglect your workouts, hoping that the sports nutrition will do everything on its own.
Training, rest, proper nutrition and nutritional supplements are the main components of good athletic performance. It cannot be ruled out that anything else could happen, such that the desired results will be achieved more slowly or there will be no progress at all.
Don't believe those who say that sports nutrition works wonders. This is not a magical remedy that, with the wave of a wand, will turn you into a handsome athlete. By and large, sports nutrition is regular food that has been transformed into a different form. By the way, the form in which sports nutrition is made makes it convenient to store and use, convenient to take with you.
Sports nutrition will be an excellent help when circumstances do not allow you to eat regularly and in a balanced manner. But naturally, it cannot replace a completely normal diet, this is only a temporary solution under certain circumstances
What You Need to Know Before Taking Any Supplement
If you've just recently started lifting weights, figuring out where to start and how much money to spend can be challenging. You need to be sure that your nutrition and training are designed in such a way that the supplements will get the maximum benefit.
A beginner should not train with weights more than four days a week, and the workout should last no more than an hour. Resting is what you need to allow you to achieve the results you want, while overtraining, on the contrary, will not allow you to do this.
Nutrition for strength training is not the same as dieting. You need to increase the number of meals per day, not three, but closer to seven or eight small portions. Here are beginner tips for growing muscles. Protein intake is critical for bodybuilders, so make sure you get at least 20 grams of protein in each serving, even on rest days.
Sports nutrition, how to choose the right supplements
We won’t talk too much about each substance, but in order to understand what you need, you need to know what and how each of them affects. Different supplements give different results, so when composing your sports nutrition, you need to take into account the properties of the substances and the range of their effects.
Protein
Protein is protein in its pure form, its use is recommended in cases where you need to gain muscle mass, develop sculpted muscles, and also when used correctly for weight loss.
Gainer
The substance contains protein and carbohydrates of rapid absorption. With this supplement you can quickly gain weight. Thanks to the carbohydrates contained in the mixture, even people who are prone to thinness and who find it difficult to gain weight will be able to gain weight with the help of a gainer.
Glutamine
An essential amino acid that is the main component of muscles. This is a direct resource for muscle growth, which is why it is so important for athletes who engage in heavy sports and want to have bigger muscles. Glutamine also strengthens the human immune system, helps replenish energy reserves and recover after workouts.
Fat burners
The name of this drug speaks for itself. It is necessary for weight loss. It is recommended for people who are overweight. But you should not think that by consuming this substance, subcutaneous fat will immediately disappear, this is not so. You just need to use this remedy together with proper nutrition and training, otherwise the result will be insignificant or absent altogether.
Creatine
Nitrogen-containing acid, which helps the body accumulate strength and energy, and also promotes muscle growth. This is a natural substance that is considered the safest. It does not cause allergies; it is impossible to get poisoned. There are no cases of overdose. The greater the physical activity on the body, the more creatine is consumed, so it is necessary to replenish the supply of the substance.
These are the basic and most common additives. Remember, when starting to use special substances, you need to play sports, training is necessary, otherwise the body may respond with a disorder or something more serious. You need to treat this topic carefully and independently choose the set of supplements that is right for you.
exercises for the absexercises for the absexercises for the abs
Main types of sports nutrition
- Protein. The most common option. It is obtained by synthesizing soy products, eggs and whey. The main task of protein is to replenish the protein supply in the body. It is used to gain muscle mass, as well as in some weight loss methods, when you only need to lose fat while maintaining “quality” weight.
- BCAA. This is a complex of three vital amino acids. Allows muscles to grow faster, as it is instantly absorbed by the body.
- Creatine. The second name is “meat amino acid”. Easily absorbed by muscles, absorbs water. Mainly used for quick weight gain.
- L-carnitine. An amino acid that has become the best friend of those who lose weight. It is useless to take it without training: the weight will not go away. But coupled with going to the gym, L-carnitine can give quick and noticeable results.
- Gainer. This product is used when gaining weight. It will help you quickly reach the desired number of calories per day.
Which sports nutrition to take depends on your goals in the gym. But how to take sports nutrition depends on the supplement itself.
How and when to take sports nutrition correctly
There are 3 types of known and proven supplements for gaining pure muscle mass and strength, namely: protein, creatine and glutamine. But what is the best time to take these supplements?
Protein powder
The most important time to properly consume protein powder is immediately after training, 40-50 grams. Muscles are like a sponge; they need instant nutrition to repair and grow. The next most important time to take protein is before bed, 20-30 grams.
You will sleep for about 8 hours. That's a long time without protein. As soon as you wake up, take 20-30 grams of protein 30 minutes before a full breakfast. This will help stop the catabolic effects that your body has undergone during the night's sleep. Be sure to take 20-30 grams of protein half an hour before going to the gym. This will help reduce the catabolic effect of your strength training.
Above is the best time to take protein. And it doesn't have to be protein powder. If you have the opportunity, you can get all the protein you need from regular food. But the protein supplement is better absorbed. The choice is yours! Without skipping any of the four cocktail doses, you will feel changes for the better.
How to take Creatine
I think everyone knows the benefits of using creatine. It hydrates muscles to aid in protein synthesis, which helps improve recovery between sets and workouts. Take creatine 30 minutes with juice or protein before and immediately after your workout. This mixture will create an anabolic state for the muscles and help prevent their breakdown (catabolism).
In addition to these two important points of taking creatine, you can add a couple more doses throughout the day. I recommend 25-30 grams of creatine per day during the loading phase (lasts about five days), and then move into a maintenance phase of 10-20 grams of creatine per day, which will last about a month.
How to take Glutamine
As one of the most abundant amino acids in muscle cells, glutamine aids in recovery by strengthening the immune system. Therefore, it is imperative to take glutamine immediately after training (10 grams) along with a post-workout shake. Also, most studies show that 5 grams of glutamine before bed significantly increases growth hormone levels.
Adviсe
It's possible to take all three of these popular supplements together, but it will make it harder for you to figure out which supplement works best for you and which is a waste of time. Everyone's metabolism is different, so be patient and give the supplement time to do its job! Use one supplement for 4-6 weeks and document your results. Over time, you will understand what works best for your specific goals.
The success of your workouts depends on your knowledge of how to properly take protein. Everyone has heard about casein and whey proteins. In essence, this is a component...', 270);" onmouseout=»hidettip();»>How to take protein correctly
Many may be confused by the huge range of supplements available on the sports nutrition market today.
So how do you choose the right one? Do you know l...', 270);" onmouseout=»hidettip();»>Which protein is BETTER
Scientists first realized the importance of proteins in the 19th century and came up with a name for these chemical compounds - "proteins", which is from the Greek word meaning "...', 270);" onmouseout=»hidettip();»>How to take BCAA
- There are many misconceptions about the nature of steroids, how they work, why they are dangerous, what they can and cannot do. If you are really interested...', 270);" onmouseout=»hidettip();»>Anabolic steroids - harm and consequences
- Creatine is a metabolite that is produced in the body and consists of three amino acids: L-methionine, L-arginine and L-glycine. Approximately 95% creatine...', 270);" onmouseout=»hidettip();»>Creatine monohydrate
Vitamins and minerals – only a complex!
To support vital processes, the body uses energy obtained from food. But the body will not function properly if it does not have a sufficient amount of vitamins and minerals. These substances participate in absolutely all internal metabolic processes, and also affect the processes of growth, development, respiration, hematopoiesis, and so on. Therefore, if you are interested in what kind of sports nutrition a beginner needs, then vitamin-mineral complexes are definitely what should be in your arsenal! Here we can say even more - they are necessary for any person, even those who do not play sports.
Athletes need these substances in increased quantities. During heavy physical work, all internal processes accelerate. Accordingly, the consumption of vitamins and minerals also accelerates. In addition, some minerals leave the body with sweat, and due to their lack in the body, many negative processes can occur.
Rules for using protein
To properly consume protein, the most important thing is to choose the right time. Usually it’s forty or fifty grams immediately after training. For recovery and growth of sponge-like muscles, immediate nutrition is necessary. The next time of administration that experts recommend is before bedtime. You need to take twenty to thirty grams. At the same time, 8 hours are given for sleep. This will be the longest time the body will go without protein. Therefore, immediately after sleep, you need to consume another twenty to thirty grams for breakfast, which should happen thirty minutes before eating your main meal. This technique will help the body, which has undergone a catabolic effect during sleep. The next protein intake should take place thirty minutes before your next workout. This will help the catabolic effect of the training process.
Moreover, in some cases, protein can be replaced with products that contain a high degree of protein. However, it must be remembered that it is protein powder that is most absorbed by the body.
Main periods for taking nutritional supplements
1. After training
- whey protein – 25-50 g
- creatine monohydrate – 2-5 g
2. Before bed
- 10 minutes before bedtime Glutamine - 8-10 g
- In 5 minutes Micellar casein – 30 g
- Fiber - 5-15 g
- Vitamins – 1 tab
3. In the morning
- Whey protein – 25 g
- Creatine – 2-5 g
- Vitamins – 1 tab
4. Before and during training
- BCAA amino acids - 5-15 g (ratio 2-1-1)
- Arginine - 5 g or citruline - 2-3 g
Protein for beginners
The question of what protein to take is one that beginners ask most often.
Even before the question of the training program and the weights used. That is, classes begin with what kind of sports nutrition you use. And this is fundamentally wrong.
When can beginners start taking protein?
For the first six months, and this is the minimum period, every novice bodybuilder can easily do without sports nutrition products. That is, without gainer, protein and similar additives.
The need for them arises after 6-9 months. And without this additional feeding of the body with proteins and carbohydrates, it is impossible to train with dedication. Over time, this need increases.
But in any case, the dose of sports nutrition for beginners should be less than for experienced athletes. Sometimes it can be 2-3 times less. Over time, of course, the dose of the product needs to be increased, reaching the dose recommended by the manufacturer.
Typically, the full volume of the taken dose of sports nutrition is achieved after 9-12 months of training.
Is protein harmful?
Of course, the words sports nutrition usually mean only protein, but it also includes gainer and amino acids. Experts believe that the horror story about the dangers of protein is exaggerated much more than it actually is.
In fact, the technologies for producing sports nutrition such as protein are a copy of the production of baby food. Protein is just a protein concentrate. If it is in its pure form, that is, of a higher purity, it is called isolate.
And the concentrate is not so purified, that is, it contains fat and carbohydrates. Of course, isolate is much better.
Also, we often hear about the dangers of protein for the liver. But this is not entirely true. It is not the protein that is dangerous, but its excess. Just as dangerous as eating a lot of eggs a day.
A large dose of protein, that is, its excess, is always dangerous. But consuming the product in reduced doses will even be beneficial, as it will allow you to overcome increasing stress at the beginning of your career.
What sports nutrition is recommended for beginners?
Protein is most useful for beginner ectomorphs. Without this sports nutrition product, it is almost impossible to gain weight.
As for gainers, the picture is a little different. The fact is that this product contains protein and carbohydrates. This product is not very suitable for ectomorphs, beginners, or professional athletes.
After all, gainers contain too many calories. But for ectomorphs this is an indispensable product. Even for those who are at the initial stage of training. After all, it is difficult for an ectomorph’s body to adapt to exhausting training. And such a sports nutrition product will benefit them.
But for the most part, the need for this sports nutrition product appears after 6-9 months.
Now about BCAAs. This is a complex of amino acids. These 3 most important amino acids are essential for muscles and should be taken immediately after training. Their use helps muscles recover as quickly as possible.
But beginners do not really need this sports nutrition product at the initial stage of training. For beginners, protein and gainer will be enough.
Based on materials from: Athleticism.com.ua
Details
BCAA
You need to take BCAA sports nutrition depending on the form of release. Capsules are taken in the morning on an empty stomach, before and after visiting the gym. If you have the powder version of BCAA, then you need to dissolve it in water in the proportions indicated on the package, and then drink it during training and late in the evening. This technique will allow the muscles to recover faster.
Athletes consider BCAAs one of the most essential supplements. The fact is that amino acids in the required amount are difficult to obtain from food. A complex supplement will charge you with all the necessary substances.
We recommend: Maxler BCAA Powder
Fat burners
This type of supplement is especially popular among girls who want to lose fat in specific areas. This effect has not yet been noticed in fitness: if the body decides to use fat reserves, it breaks them down along the entire front, and not just in the waist, abdomen or thighs. Thermogenic fat burners accelerate metabolism, and by increasing body temperature, the breakdown of adipose tissue begins. The special feature of our products is thermogenic complexes, a combination of harsh caffeine with soft guarana or green tea extract.
- Ready-made drinks - 0.5 liters of drink contain guarana, caffeine, B vitamins, ascorbic acid. Drank in 30 minutes. Before training, the supplement starts the fat burning process and ensures maximum performance. BUT: use no more than 1 package at a time!
- Iguarana caffeine ampules tone the nervous system, improve speed and strength training, and provide energy through the breakdown of adipose tissue.
- Guarana concentrate – actively helps to lose weight, cope with physical activity and dietary restrictions. 10-20 ml of syrup is diluted in a glass of warm water and drunk before training.
- The effect of thermogenics is enhanced if they are combined with L-Carnitine - this supplement is presented in our store quite fully: in ready-made drinks, concentrated syrups, ampoules, shots, capsules. L-Carnitine has a special effect during aerobic exercise, when glycogen reserves are depleted and the fat burning process starts. Taking the supplement is justified on the day of training, 30-60 minutes before the start of classes. Without physical activity, L-Carnitine is absolutely useless as a fat burner.
You need to understand well that thermogenics are stimulants of the nervous system; they can be considered as energy drinks. To protect the nervous system from breakdown, you should not use this type of sports nutrition uncontrolled and exceed the recommended dosage.
Why Supplements Are Important
Advantages:
It is important to consider sports nutrition as part of the training process, because they contain substances necessary for muscle growth.
Flaws:
The only harmful effect of nutritional supplements may be excessive use of them. Supplements are called that because they are meant to complement the diet and not replace food. Supplements can also be quite expensive, so in the long term you should keep this in mind when choosing sports nutrition for new bodybuilders.
