Thanks to active advertising in magazines, the Internet and other media. Sports nutrition.
Guys and men who start to practice get the impression that
what to take immediately sports nutrition, or there will be no effect from classes.

A guy came to my hall for the first time and immediately said: “What do I need take from sports nutrition so that the training was not in vain and I immediately pumped up the muscles?

Of course he got excited.

First, let's look at what sports nutrition is, whether it can be harmful, what it consists of.

We have a firmly ingrained opinion that in order to become a bodybuilder, powerlifter or just a big and strong guy, need to use anabolics(anabolic steroid).

Initially, this was true. Who used steroids became big and strong,
and those who were categorically against them (I strongly support these guys), could not boast of outstanding force or weight.

The whole point is that body-building originated in America.
And the American guys had to be huge by all means.
They used steroids in batches, huge doses and became champions.

These principles reached us in the early 80s. And of course, the training programs were the same as those of the American guys. .

More precisely, the Jowaydor training system was used at that time, which included a large number of exercises and approaches per workout.

Only a person using steroids could progress through such a program.
Clean athletes remained outsiders.

But in fact, the word bodybuilding -
implies a beautiful body structure.

And still no steroids.

And it turned out that the main thing in building a beautiful body without steroids is:

Such programs began to appear relatively recently. Just 5 - 7 years ago.
They have not reached the general public yet.

And even instructors in the gym and rocking chairs, out of habit (or not knowing), often write to the beginner exactly the Jowayder training system.

I saw enough of this while working in a fitness center. And in our Sports Palace, where I often go to my friends coaches.

What happens if a beginner is given such a program?

He begins to progress and the first 2 - 3 months he sees the result of training.
The person believes that he is on the right path.

But such programs (when you have from 8 to 20 exercises per workout), for a pure athlete, work for wear and tear. And in a couple of months, the body wears out, in the truest sense of the word. And the person stops progressing.

Again, negligent instructors (may the competent trainers forgive me) begin to say that the muscles are used to the loads, and the set of exercises needs to be changed, or even at all - they offer chemistry (steroids) to get the result.

You need to stay away from such instructors, they themselves "pumped up with the help of chemistry." They just don't know how to help you.

With the right set of exercises, you can
work for years and get results.

Muscles get used to the load and each time they become stronger.

Look at the photo of Vyacheslav.

He is a simple student, and sometimes he does not have enough money just for food, not to mention sports nutrition, and especially chemistry.

Why does he need chemo? He is an accomplished bodybuilder. Vyacheslav intuitively practiced correctly, and when we met, I corrected his training, and he got even more progress.

And here is a photo of 15 year old Roman Ponomarev

Roman worked out for 2 years to no avail, he could not shake 50 kg - this is for 2 years - that.
And the coach offered him anabolic steroids.

But he flatly refused, wanted to quit several times, but he likes to do it.

Then we met him and he asked for.

And less than a year later, we made a beautiful figure with him.

During this time, Roman had such strength indicators: Bench press - 105 kg per time, bench press 260 kg - working weight and pull-ups 10 times with a weight of 20 kg.

Why does he need chemistry?
And we did the press with him, again training the press correctly, and not at every workout.

At the same time, as needed, they trained without the use of sports nutrition.

Why am I writing this to you? I just want you to understand that bodybuilding and powerlifting do not need anabolics now, now everything is decided by the correct training program (set of exercises).

For teenagers, I wrote a book for effective training.

A sports nutrition is a set of substances useful for an athlete that help muscles recover and fill up faster.

In more detail, about each element of sports nutrition, you can read on this page:

The most popular substance in sports nutrition is protein. And his cocktails.

Guys think that by taking a good dose of protein, they will progress immediately.

Webinar #6. Sports Nutrition, Fat Burners. Anabolics.

>

What is a protein?

This is a normal protein. For example, you boiled eggs, removed the yolk from them and got real protein. And there is nothing else in the protein. Only protein.

A protein is made up of twenty-two amino acids.

There are essential and non-essential amino acids.

What does it mean?

The essential amino acids are produced by the body itself.

Essential amino acids are not produced by the body.

We are interested in several essential amino acids:

Isoleucine (for building muscle),

Valine(for muscle strength) and

Threonine(muscle relaxation).

These amino acids must be taken with food, as a rule they are most abundant in meat.

Let's talk about protein. What it consists of dismantled,

And now let's see

When should you start using sports nutrition?
to be of real benefit.
And not to throw money away.

The fact is that for a beginner, all the reserves of the body have not yet been used up.
And he does not need additional nutrition (sports).

Furthermore, sports nutrition, at the initial stage of training (up to a year), can be harmful.

After all, the same protein from will be absorbed by the muscles when they are already there. When they are big and strong.

If the muscles are weak or there are practically none, then the protein is considered by the body as food surplus. And the liver diligently processes and utilizes it.

In one meal, the liver can process
The rest is either deposited in fat, or flies out into the pipe (you know which one).

It turns out that taking protein, at the very beginning of training, you just make your excrement (waste) more expensive.

Sometimes people "swell" from excess protein, it is the liver that actively deposits it into fat.

Approximately the same, excesses of creatine and casein act on an unprepared organism.

And at the beginning of training, taking sports nutrition will always go in excess.

If you are just starting to exercise, then taking vitamins will be useful for your body. And that's it.

Best of all, buy the most expensive imported multivitamins at the pharmacy, and drink the course.
You need to drink vitamins no more than one course, and a two-month break.

I especially want to focus on very fashionable now,
so-called carbohydrate drinks -

They appeared relatively recently, and are well advertised.

They are popular with young people.

However, despite such popularity, professional bodybuilders for some reason close the carbohydrate window in a completely different way.

They take 100 grams of boiled rice with raisins and honey to taste. I wonder why?

You probably already guessed that rice with raisins and honey is much better at closing the carbohydrate window.

And for those who do not understand, they “rub their ears” about gainers.

The whole truth about gainers.

First of all, it is worth analyzing the meaning of the word “gainer” - from the original capitalist, this word is translated as “that garbage that makes it grow” (it can’t be expressed in one word).

What is meant by "grow"? And the fact that by stuffing a portion of such a powder into yourself you will get a positive nitrogen balance, which means an increase in the total body weight, both muscle and fat.

These are all essential amino acids. And they are part of liquid amino acids.

I want to clarify that you need to start using sports nutrition
not from protein, but from

Those. When you build good layers of muscle, approximately as I said, this will happen when you lift 100 kg, not earlier. And get in great shape!

That's when you need to start taking creatine. And maybe vitamins. Creatine intake lasts no longer than 3 weeks.

This I found out in the article: The whole truth about CREATINE. published on this site. Read.

Creatine is loaded in several different ways.
One of them, tested in practice, is presented below.

All you need is powdered creatine monohydrate.

I can't say anything about other types of creatine. We don't use them.

As you will now see, you do not need to cram all the sports nutrition that is offered to us in advertising.

This complex of sports nutrition,
will give you everything you need to progress.

Once again I remind you that progress will be strong only with a properly composed set of exercises. Even sports supplements will not help a "careless" complex.

All types of sports nutrition can cause side effects.

Usually because they are in a concentrated state.

Side effects of sports nutrition can be manifested in the form of:

allergic reactions,

And some more "troubles".

These are not very bad side effects. To protect yourself from them, you must first take quite a bit of the drug. And see how your body reacts to it.

And if any of the above appeared, then you need immediately stop taking the drug.

This sports nutrition is designed for those
who have already made some progress in training.

Namely, for those who work with weights of at least 100 kg. Those who have not yet achieved this, I recommend not to use this food. Your body has enough strength to reach the desired level.

And if you start using it right away, it simply will not be absorbed, since the muscles are not yet ready, there are no necessary volumes ..

Sports nutrition.

Liquid amino acids

(30 ml before training and 30 immediately after) on rest days 2 times a day in the morning and in the afternoon, half an hour before meals.
Firm - "Extreme Way" ("Extreme Whey").

Creatine powder (namely, pure creatine monohydrate):

Creatine and caffeine, mutually exclusive products while taking creatine, we exclude coffee and tea.

Available here: Creatine Monohydrate:

kreatin_dymatize_nutrition_creatine_1000_gr/

liquid vitamins

(half dose) one hour before the second meal.

Firm - "Extreme Way" (Extreme Whey).

We take any vitamins in the morning and at lunch, they should not be taken in the evening, they have an exciting effect on the central nervous system (central nervous system).

Riboxin

2 tablets with meals three times a day. Sold in a pharmacy

Brewer's yeast

Vitamins A and E are separate.

3 tablets per day each. At the pharmacy

Ginseng or Eleutherococcus tincture

immediately before training, see how many drops in the annotation. At the pharmacy.

Casein.

Take before bed.

Protein.

How to take sports nutrition:

In the morning immediately after sleep: a spoonful of creatine.

During breakfast: Vitamins A, E, riboxin and brewer's yeast

In the afternoon: Riboxin, yeast.

3 hours after lunch: protein shake.

Before training: a spoonful of liquid amino acids, Ginseng.

Post Workout: Liquid amino acids, banana and protein with glutamine.

On the way home: eat pine nuts 50 grams.

Dinner: Riboxin, yeast.

Two hours later: 300 gr. fat-free cottage cheese with low-fat yogurt.

At night: casein shake.

During the day, 2.5 - 3 liters of water.

We accept sports nutrition for 2 months. then a 2 month break.

You can take care of the liver at this time:

Drink a tablespoon of olive oil (the most expensive) in the morning, on an empty stomach. 20 minutes before meals.

It is better to start on a day off to see how the body behaves.

If it boils a little in the area of ​​\u200b\u200bthe right hypochondrium, this is good.

Thus, you can clean the liver for life. Get rid of many pains.

Those who have calculous cholecystitis (gallstones).
Be sure to consult with a knowledgeable doctor first.

That's basically all I wanted to tell you about sports nutrition.

Lastly, I'll add:

Recipes for various cocktails for mass gain:

Cocktails are divided into 4 categories:

- Recipes based on protein powder.

- Carbohydrate shakes and mixtures (recovery).

- High-calorie shakes (high in fat).

— Recipes based on powdered milk.

They are convenient to store and measure the composition in a special shaker set:

Protein Recipes:

Berry

Components
2 scoops of any protein;
4 strawberries;
15 blueberries;
450 g low-fat milk;
half a cup of ice.

Cooking method. Mix all the ingredients in a mixer until a uniform consistency

Bilberry

Components:
powdered milk- 25 g;
milk - 125 g;
blueberries - 2 tablespoons;
juice from half a lemon;

Strawberry Nut Mix

Components:

1 cup low-fat strawberry yogurt
6 chopped nuts;

Cooking method. Mix all the ingredients in a mixer until a uniform consistency.

Cocktail "Ice"

Components:
2 scoops of vanilla or any other protein;
1 ripe plum (pitted)
juice of one lemon;
450 g of ice water;
half a cup of ice.

Cooking method. Mix all the ingredients in a mixer until smooth and add a few ice cubes.

Protein-Carb with Almonds

Components:
2 scoops of vanilla or any other protein;
300-350 g of skimmed milk;
half a cup of dry oatmeal;
half a cup of raisins;
12 pcs. chopped almonds;
1 tablespoon of peanut butter.

Cooking method. Mix all the ingredients in a mixer until a uniform consistency.

Carb shakes and mixes:

Components:
glucose - 50 g;

ascorbic acid - 0.5 g;
vitamin B1 - 0.1 g; calcium glycerophosphate - 1 g;
juice of one lemon;
fruit juice (or water) - up to 200 ml.

Apply after exhausting workouts.

Components:
glucose - 100 g;
oatmeal - 30 g;
egg yolk - 1 pc;
juice of one lemon;
ascorbic acid - 0.5 g;
"Panangin" (or "Asparkam") - 2 g;
water - 200 ml.

Components:
sugar - 50 g;
glucose - 25 g;
cranberry jam - 5 g;
ascorbic acid - 0.3 g;
citric acid - 0.5 g;
oatmeal - 20 g;
water - 200 ml.

Method of preparation Prepare a decoction of oatmeal in which to dissolve all the components.

Take for recovery after workouts and during long competitions as a supplement.

High calorie shakes:

Components:
sour cream - 120 g;
sunflower oil - 60 g;
orange juice - 100 g;
1 egg yolk;
juice of half a lemon;
cherry confiture (or any fruit to taste) - 25 g

Cooking method. Whisk sour cream, sunflower oil, orange juice and egg yolk in a mixer, then add marmalade and lemon juice and mix again.

Take an hour before the start of hard training or competition, as well as an additional meal (contains about 900 kcal).

Components:
1 egg (hard boiled);
dry milk - 25 g;
sunflower (or olive) oil - 1 tablespoon;
sour cream (yogurt) - 1 tablespoon;
mustard and lemon juice - to taste

Cooking method. Cut the egg in half, grind the yolk with other ingredients and fill the halves of the egg with the resulting paste.

Take for breakfast and as a snack in the diet during strenuous training or sports competitions.

Recipe 3 Recipe Valentin Dikul

Components:
150 g sour cream;
100 g of cottage cheese;
three teaspoons of finely chopped chocolate;
1-2 teaspoons honey

Cooking method. In the following order, lay the components in the mixer: sour cream, cottage cheese, chocolate, honey. Beat until uniform consistency.

Powdered milk recipes:

Components:
dry milk - 25 g;
milk - 125 g;
blueberries - 2 tablespoons;
juice from half a lemon;
sugar - 2 teaspoons (or honey).

Cooking method. Mix all the ingredients in a mixer until a uniform consistency.

Components:
dry milk - 40 g;
cottage cheese - 60 g;
milk - 5 tablespoons;
half a banana;
1 teaspoon of sugar or honey;
lemon juice to taste.

Cooking method. Dilute milk powder in milk, mix with cottage cheese, add sugar (or honey) and finely chopped or grated banana, add lemon juice.

Components:
dry milk - 40 g;
curdled milk - 1 glass;
honey - 2 teaspoons;
milk - 1 cup;
instant coffee - 2 teaspoons.

Cooking method. Dissolve milk powder in yogurt, add the rest of the ingredients and mix with milk.

Components:
sour cream - 1 glass;
milk - 1 glass;
2 bananas;
3 eggs;
2 teaspoons chocolate, or syrup

Cooking method. In a mixer, beat sour cream, milk, raw eggs and finely chopped or pureed bananas, then sprinkle with grated chocolate or syrup.

Components:
fat-free cottage cheese - 100 g;
skimmed milk - 200 g;
fruit jam - 30 g;
methionine - 1.5 g

Cooking method. Grind methionine, add it to the curd and grind, then mix with milk and jam.

Take after high speed-strength loads, or 6-10 hours after debilitating endurance training.

Most people involved in bodybuilding or fitness simply do not know how to take sports nutrition. Most often, they are interested in what kind of sports nutrition for gaining muscle mass should be taken and the best (correct) way to do it. This article will tell you when to take some popular supplements and how to get the most out of them.

How and when to take sports nutrition

There are 3 types of well-known and proven supplements for gaining pure muscle mass and strength, namely:, and. But what is the most best time to take these supplements?

Protein Powder

1. Most important time for the correct intake of protein powder - immediately after training 40-50 grams. Muscles are like sponges, they need instant nutrition to recover and grow.
2. The next most important time for protein intake is before 20-30 grams. You will sleep for about 8 hours. That's a long time without protein.
3. As soon as you wake up, take 20-30 grams of protein 30 minutes before a full breakfast. This will help stop the catabolic action that your body has undergone during the night's sleep.
4. 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 a protein supplement is better absorbed. The choice is yours! Without missing any of the four cocktail receptions, you will feel the 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 before and immediately after your workout with juice or protein. Such a mixture will create an anabolic state for the muscles and help prevent their breakdown (catabolism).

Apart from these two important points 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 (lasting about five days) and then moving on to the 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 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.

Taking all three of these popular supplements together is fine, but it will make it harder for you to figure out which supplement works best for you and which one 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 suits you best for your specific goals.

And using my 12 years of coaching experience (and 25 years of self-training experience), I will make you an expert in sports nutrition. 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, trace elements, amino acids and other things (trust 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 hard (3-4 times a week without skipping) for the sake of a specific result - for example, you dream of shaking 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 for each task (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 will recommend the same diet to those people who go to the gym once a week, “for themselves” (true, if you have excess weight- Check with your dietitian first.

Well, I recommend taking both categories (after consulting a doctor) with 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 in the matter of instant muscle building is practically useless. Use it just to make up for a general lack of protein. The body will find where to attach it, for example, make testosterone out of it. Proteins are "fast" and "long". The former are more biologically available and instantly provide your body with energy and building material. The latter give the protein gradually, over several hours. It is not difficult to distinguish them: any whey (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 staunch supporter of a predominantly protein breakfast, this allows you to gently raise blood sugar levels after a night's sleep and further spin up your metabolism. “Long” drink 30-90 minutes after the last meal, at night, so that the body has proteins at hand even in a dream.

Recommended: Of the sports supplements that my clients have come across, I can recommend VPX's "quick" Zero Carb for breakfast. For the night, I wholeheartedly recommend "Infusion" from SAN. True, it is more than protein - such products are called "meal replacement". It includes different types protein (which are absorbed at different times and therefore provide your body with nutrition all night long), as well as vitamins and a dosed amount of carbohydrates that does not harm the figure.

2. Complex amino acids

Release form: capsules, tablets, caplets

For what: I strongly doubt that there are a lot of amino acids in products with such names. Rather, it is the usual "fast" protein, only in convenient packaging. On the road or after a long night in an ambush under the nose of the enemy, where you can not get a shaker, this is a good replacement for a protein shake.

How to take: In any training regimen, except for 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, you can 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 contributes not only to speed dial mass, but also provides a hurricane of energy before training, and also significantly accelerates 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 endurance training mode, you can three times a day: before and after training, as well as at night. And never eat a gainer for breakfast! The mass in this case will grow only on the sides.

Worth remembering

No amount of creatine with protein will ever correct technical errors or help sleep deprivation. Also, be aware that no supplement can replace a complete, regular, and healthy diet. And do not forget that even harmless and certified products, if used thoughtlessly and beyond measure, 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 have the most of them. I use BCAAs (and I advise you to do the same) to lose much less muscle during your "fat-burning" or endurance-building period.

How to take: When training - 5 capsules before and immediately after training. On rest days, 2 capsules with regular meals.

5. L-carnitine

Release form: tablets, capsules, ampoules

Why: Carnitine makes it easier for your body to access fat stores. I’m not ready to claim that L-carnitine helps to lose weight, but it really increases endurance and has a beneficial effect on cardiovascular health.

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 the heart is experiencing a lot of stress (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 an exceptionally short-term power nature of the work (the first 3-5 repetitions in the bench press, for example). It is generally accepted that taking creatine-containing supplements allows you to increase strength. For some, this is true, but for others, this supplement has no effect. Try it - suddenly this food is in you.

How to take: 2-3 g once a day, you can along with a gainer. Just be sure to drink after at least three glasses of plain water. Creatine has an unpleasant ability to absorb fluid, which can lead to spasms, bloating, and even trauma to the connective tissue, for which normal hydration is critical.

7. Glutamine

Release form: powder, granules, capsules

Why: With heavy physical exertion, glutamine reserves in the body are depleted, and this negatively affects the immune system and reduces regenerative abilities. Therefore, if you have more than 5 training hours per week, you should use this supplement.

How to take: At a dose 2 times a day, in the morning and in the evening 15 minutes before meals - and you will recover normally, it is easier to endure stress and get sick less.

8. Energy

Release form: "jars", powder

Why: Another favorite product of mine! A high-quality energy drink at the same time whips up 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 practically no sugar, but there are 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 in no case drink more than one piece per day.

What to mix powders with?

Proteins and gainers can be mixed with ordinary non-mineral and non-carbonated water, freshly squeezed or packaged juice, as well as milk. For gainer the best option- water, in combination with juice or milk, the amount of carbohydrates and calories in the mixture will greatly go off scale. Protein powder will tolerate any of the liquids listed above, except that milk should be selected with the least fat. By the way, if your intestines do not tolerate milk, you can safely interfere with the protein on ... kefir. But all other powders, especially creatine, can only be mixed with water, and they must be drunk immediately - in liquid form, supplements are the least chemically stable.

9. Testosterone Boosters

Release form: capsules

For what. To supplements that increase testosterone levels, the attitude of doctors and laymen, as a rule, is completely negative. Obviously, because they are confused with hormonal doping. However, boosters do not pump you with extra hormones, but only gently increase the secretion of internal, your own testosterone. From the point of view of physiology, this means “becoming younger” by a few years, especially if you are over thirty. If you are 17-22 years old and you are healthy, you can safely do without this supplement - hormones in you are already in bulk!

How to take: The most useful quality of testosterone boosters, I think, is their stimulating effect on glucose metabolism. Therefore, in my opinion, it is most reasonable to use them when you are trying to get rid of excess fat. 2 capsules 2 times a day with meals.

10. Protein Bars

Form: you will laugh, but these are candy bars!

Why: Perhaps the most convenient source of protein and carbohydrates: no need to stir or drink - tore open the package and eat to your health! Use to quell hunger between major meals.

How to use. A couple of high-quality bars consistently beat off interest in food for exactly 3 hours, even for such an eternally hungry swallow like me. But the daily rate, according to my observations, is no more than 2-3 bars. If you exceed the dose, problems with appetite may begin!

* "Fast" protein - before breakfast and after training

** "Quick" protein for breakfast, "long" protein before bed

to health

There are a number of sports supplements and near-medical 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 during 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 smooth functioning of the heart. For example, potassium and magnesium aspartate.

vitamins and minerals I do not agree with the opinion that prevails 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 a normal dosage. As a rule, this is one serving immediately after breakfast. For taking additional vitamins supposedly useful to the athlete / pitching - C, E and B separately - I don’t advocate. More than enough multivitamins!

chondroprotectors American coaches have a good saying: “If you don’t play sports, you will go to a cardiologist. If you go in for sports, you will get to an orthopedist! So that the last part of this wonderful phrase does not touch you, regularly take chondroprotectors - additives 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, chondroprotectors are worth drinking to prevent diseases of the musculoskeletal system. How often? This information should be in the instructions for use.

The diet of people actively involved in sports includes not only the usual menu, but also a special group of products called sports nutrition, which allows you to achieve certain goals set for the athlete. Sports nutrition helps to get rid of extra pounds or, conversely, gain weight, increase the relief of muscles, increase endurance and strength. All this works only when the food is properly and correctly selected.

The peak of bodybuilding popularity in the CIS countries came in the first half of the nineties, when gyms were everywhere equipped in basements and semi-basements. These times were distinguished not only by the equipment and location of the rocking chairs, but also by the underdeveloped sports nutrition industry. It was possible to buy separate Twinlab and Vader products, Belarusian proteins “Atlant” and “Arena” packaged in plastic bags. Without much difficulty, you could buy a variety of steroids.

Currently, anabolics of synthetic origin are banned and equated to narcotic substances. This in no way affected the choice of sports nutrition, since today the athlete has free access to a huge number of products that are of natural origin. On the territory of Russia, they belong to 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, of course, makes life easier for an athlete, but it requires a clear understanding of each product presented. This will allow you to choose a drug that ideally matches the goal set for the athlete, as well as their own individual characteristics.

There are a huge number of different food active additives, but the following are the most common:

• protein concentrates;
• gainers;
• creatines;
• L-carnitine;
• amino acid complexes;

Each drug has its own purpose and features of use.

Protein shakes are the most popular way to fuel your muscles. The term "" means "protein". It is he who 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 of high quality, but also quickly absorbed by organisms. If the assimilation of meat after eating takes 2-3 hours, a protein shake - 30 minutes. To obtain a pure concentration of protein isolate, natural products such as whey, eggs, meat, milk, chickpeas, peas, and soy are processed and evaporated.

The most popular protein concentrate in the world is whey. This is the best dietary supplement for active muscle growth. Whey protein, in addition to quick and easy digestibility, contains amino acids. The latter play an important role in the construction of relief muscles, since they maintain the tone of existing muscle tissue and contribute to the synthesis of a new one.

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 is what makes a supplement different from a protein shake.

Consists of a concentrate of methylguanide-acetic acid. It is present in small amounts in fish and meat. The action of the supplement is aimed at increasing endurance, stimulating recovery processes in the body after the next training.

This type of sports nutrition is actively used by both beginners and professional athletes during periods of repeated stagnation. For bodybuilders, the use allows not only to increase endurance, but also is 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. Emitting the process of its synthesis in the laboratory began in 1960. The substance stimulates the process of destruction of body fat, during which energy is released. This allows you to take not only for the purpose of losing weight, but also in order to turn the existing fat into muscles.

Amino acid complexes

They are an additive 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 body fat. In addition, of the existing twenty-two amino acids that ensure proper metabolism, nine are not produced in the human body, but come exclusively with food.

Their lack negatively affects the training process. the best way provide them in the required amount for the athlete and are amino acid concentrates. They are available in both capsules and liquid form. This allows you to choose the most convenient form for use.

BCAA

It is a complex consisting of such as valine, isoleucine and leucine. It stimulates the efficiency of metabolic processes that allow you to increase muscle mass, serves as an additional source of energy for better and more productive training, as it significantly increases strength.

They are preparations based on minerals and vitamins. They are taken before playing sports in order to increase the overall tone of the athlete, give freshness and vigor, increase endurance. This has a positive effect on the quality of training, making them as useful and productive as possible.

Intended to be taken before training, it contains psychologically and physically active stimulant substances: geranamine, beta-alanine, caffeine. Some products may contain BCAAs and creatine.

Nutritious Protein Bars

They serve as a source of quick replenishment of energy, include in their composition: compressed flakes, milk (casein) or egg white, muesli or nuts. Bars are great for both pre-workout and post-workout to eliminate the "protein window" effect.

Arginine and other nitric oxide donators

Muscle tissue continuously produces nitric oxide. Therefore, it is of paramount importance for the development and growth of muscles. Donors have a similar principle of action. They stimulate the active production of testosterone and growth hormone.

Supplements to strengthen joints and ligaments

Necessary for bodybuilders and those who work with lifting heavy weights. This group of drugs is represented by additives such as collagen, glucosamine and chondroitin.

How to take sports nutrition?

There is nothing difficult in taking dietary supplements. The main thing is to strictly follow the instructions from the manufacturer, 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 the athlete's own weight, this is the amount of the drug that is required per day.

Increasing the dosage will not adversely affect health and will not bring any side effects. All excess drug that is not absorbed by the body is simply excreted, that is, it comes out naturally.

Gainers for ectomorphs and proteins best consumed directly on days of sports activity. They are taken an hour before training and immediately after the end of the lesson. Cocktails are recommended to drink on rest days, no more than once a day.

Creatine and pre-workout supplements should be taken when the inevitable "stagnation" in training occurs, characterized by a decrease in motivation for sports. These drugs allow you to get the right push to continue moving towards achieving the desired result. They need to be consumed in limited quantities. If you overdo it with the reception, they will cause addiction, that is, they will cease to bring a pronounced effect from the reception.

This sports nutrition regimen is designed for experienced bodybuilders. Beginners who have started training require a slightly different approach. 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 biologically active supplements for athletes. Imported drugs are much more expensive. And if the 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 products of Optimum Nutrition, Twinlab and Weider. These companies have an impeccable reputation.

Don't be tempted to buy cheap products. Underestimated cost is a sure sign that the buyer is facing either a low-quality product or a fake. Saving on your own health, results and effectiveness of training is highly discouraged. 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.

Is protein harmful? How much is absorbed at a time?

To power training brought maximum benefit, 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 should be spent. 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. Taking beta-alanine relieves muscle 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-boosting drug, but studies have shown that it can be used to maintain testosterone levels. high level during a workout.

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.