Table of contents:
Sports nutrition: what to look for
If you decide to take care of your body, build muscle mass and / or lose weight, then when choosing sports nutrition, you need to pay attention to its quality and composition.
The main diet of an athlete is a balanced meal. The main emphasis should be placed on breakfast, it is he who gives a boost of vivacity for the whole day and promotes metabolism, thereby slowing down the deposition of fat in problem areas. From what result you need from training, the amount is adjusted, as well as the composition of the food taken. A person with a lot of physical activity needs a significant amount of calories, but should not be allowed to overeat. The athlete's diet consists of 5-6 thousand calories, which must be replenished after exercise. Meat, fish and poultry contain protein, a major muscle builder.
If a man wants to build muscle mass, these foods, as well as eggs and low-fat dairy products, should be present in his diet. For increased endurance, carbohydrates and unsaturated fats are required. You can not do without fiber contained in vegetables and herbs.
Types of sports supplements
But often nutrition alone is not enough for a visible result. Experts of the sports nutrition store "Nt-Sp" note that there are whole complexes that contain proteins, vitamins, trace elements and other substances that help with increased physical exertion. Such biologically active additives, promote muscle building, serve as a prophylactic agent against wear and tear of ligaments and joints, and also have a balanced complex of essential components.
Supplements are divided into:
- protein shakes
- vitamin and mineral complexes
Let's consider them in more detail.
Aspirin, caffeine, and ephedrine are often found in common fat burning products. These substances promote high energy expenditure, inhibit the production of fat cells from fatty acids, and stimulate lipolysis. If the manufacturer claims that ephedrine is absent in the composition of his preparations, and the main function is performed by the extracts of various herbs or other plants, most likely such dietary supplements are ineffective. So far, no other substances have been invented that can actively work in this direction. Often, harmless "environmentally friendly herbs" are used to cover up active pharmacological preparations.
Experienced bodybuilders attribute the benefits of protein shakes to the fact that it is already a balanced and convenient way to get the protein you need. It is not always possible to cook enough meat for regular protein intake. Therefore, mixing a cocktail and taking it before training is a good solution in some situations.
Creatine is a nitrogen-containing carboxylic acid found in human muscle tissue. Its task is to increase muscle endurance during physical activity, as well as slow down the release of glycogen. Creatine additionally retains water in the muscles, contributing to muscle hypertrophy. In addition, it inhibits protein breakdown. Creatine is produced in the liver and kidneys, and it also comes from meat and fish. Therefore, vegetarians may be deficient in this substance. Creatine has one "but": not every organism assimilates it, for many it is destroyed in the stomach and does not reach the muscles. Therefore, in most cases, it is recommended to take creatine with carbohydrates, which help it get to muscle tissue, that is, drink it with juice or take it with honey. The most effective source of creatine is monohydrate.The rest of the options are ineffective and hardly work.
Initially, weight gainers were intended for lean people to gain weight quickly, since this carbohydrate-protein product is the optimal solution for active strength loads and contributes to the growth of muscle mass and weight. Recently, gainers have been used more as muscle stimulants than weight stimulants. There are several proportions of proteins and carbohydrates in gainers, and, accordingly, they are used for different purposes. Caloric complexes (protein - 30, carbohydrates - 70) are more often recommended for lean men who need a lot of protein to "build" muscles. Protein formulations (protein - 60, carbohydrates - 40) are suitable for men of average physique, who do not have a lack of calories. But, in any case, do not get carried away with them, since the number of calories in them is huge, and the dosages are prescribed in such a way,that in one go you can get the daily dose of the necessary calories. Make allowances for calories from breakfast, lunch and dinner, otherwise you may not be able to withstand such loads.
Vitamin and mineral complexes
During active workouts, do not forget the adequate intake of vitamins and minerals. But the question is, how much is needed for this? Is it worth taking additional synthetic vitamins, or are there enough of those that enter the body with food? Often vitamins and minerals are additionally recommended in winter and spring - during the period when nutrients in natural products are reduced. Vitamins C, D, E should be taken, and from minerals, do not forget about magnesium and selenium.
Before taking sports supplements and vitamins, we recommend contacting an experienced specialist who will correct the course, calculate the menu and write out the training schedule. With this approach, you will achieve maximum results without harm to health.
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