Sports nutrition - This is a specialized menu in which specific food biological active additives are calculated in accordance with the proportions of the body (body weight per unit of time - at least a month of regular) and their energy value, which in aggregate contribute to the effective work of your muscles, the rapid growth of muscle mass - a handsome taut Body.
Initially sports nutrition It was created directly for professional athletes, already over time he began to follow sports lovers, people wishing to pump up their body, improve the condition of the body.
The most necessary substances are proteins and carbohydrates, hence and division sports nutrition For two of these species. Proteins are a building material of a clear and dry muscle frame, and carbohydrates stimulate the rapid growth of muscle mass.
Additional additives are:
- The fat burners are an extensive class, filled with a variety of products, which are separately not able to burn fatty cells. Therefore, it is necessary to use them observing a diet and engaged in physical exertion. These are peculiar accelerators of liver exchange processes, fighters with fats. Your appetite will decrease, therefore, the amount of food consumed.
- Vitamin additives - They support your immunity, help the body correctly develop. A wonderful life tone is provided!
- Amino acids are almost always an indispensable component sports nutrition. In a short time, all muscle fibers are restored, which you have damaged in sports.
- Heiners - a protein-carbohydrate mixture contributing to an increase in body weight. During training, they are split, thereby easily absorbed in the body. The result is pure energy and the growth of new fibers.
- Glutamine - contributes to the good functioning of the brain, supports the optimal acid-alkaline balance.
- Creatine - helps to engage intensively in training, gives you strength.
But you should not use everything immediately. If you have a thin body and you do not have fat problems, you want to gain weight as soon as possible, you need to use a heiner directly engaged in the gym. If you have the opposite, then you should first buy fat burners who split fat deposits for the further proper "construction" of the sports body.
Carbohydrates are also necessary. But it is worth paying attention, in one such bars contains 1500 kcal, so if you are overweight, it is contraindicated to you. But do not despair, in this case, natural protein will come to your aid, the splitting of which requires quite a lot of energy, and this gives you a guarantee of effective weight loss. This is a common installation.
Of course, for a separate fitness destination, you need your biologically active additives. For example, if you are an amateur / amateur step aerobics, fitbol, \u200b\u200bpilates, calanetics and dynamic dances, you will be useful to simple vitamins that can be bought at the pharmacy.
But do not forget that additives must sometimes be changed in order to balance the power. For breakfast, your favorite dish mills and flakes will be, for dinner - cottage cheese, cheese, meat, fish, bird. And without fresh vegetable salads on vegetable oil, you also can not do! And of course, forget about greasy, fried, smoked products, flour products and sweets.
Hard rules sports nutrition No, it all depends on the individual characteristics of your body and goals that you are in front of you. To do this, contact a nutritionist, otherwise damage the body.
Sports nutrition It is really necessary to professional athletes, since with intensive workouts, a huge amount of energy is spent, and at least 3000-5,000 kcal per day are required to maintain vitality and energy. Fearing ordinary food, they will not raise half, which can lead to the "wear" of the body, deterioration of performance.
But for the beginning, think about it, but do you need it all if you are an ordinary person? If you want a tightened body, you don't have to drive yourself into this hard framework and spend a lot of money for special additives (they stand quite a lot!) Your body will be able to live and function well with normal food, the main thing is to measure everything.
The importance of a healthy lifestyle, regular training and a balanced diet is clear and without unnecessary words. But it is not all possible to deal with some subtleties. For example, with those related to sports nutrition - not many understand that it represents, and therefore often relate to it negatively. Sports nutrition for you is steroids and chemical additives? Protein - incomprehensible powder? Our guide will help to figure it out in this matter.
Sports nutrition - what is it?
Contrary to popular belief, sports nutrition is not limited to the products for the rapid set of muscle mass and achieve superhuman results at competitions. First of all, sports nutrition is the same substances that we get with food, but in more accessible form.
For example, to get 24 g of protein, you need to eat 100 g of chicken breast, while the meat protein will be used only by 80%. On the other hand, the same dose of the protein can be obtained from the portion of the protein cocktail, which is absorbed by 90-95%.
Of course, with a balanced diet, absolutely all the necessary organisms of the substance can be obtained from ordinary food. However, those who often train and intensively train, nutrient needs increase. In particular, they need more protein to restore and grow muscles, more vitamins and minerals, protein, fiber. Athlete is difficult to collect the desired amount of nutrients from traditional dishes, without exceeding the daily calorie and fats. Moreover, a person even with an excellent appetite cannot consume, for example, 7 kg of food, in which the substances necessary for it are contained!
Sports food is divided into several main categories:
- protein and carbohydrate mixtures;
- amino acids;
- fat burning drugs;
- vitamin and mineral complexes;
- special preparations.
Consider each of them in more detail.
Proteined and carbohydrate mixes
Protein cocktails
Protein - the most deficient nutrient in our diet: more than 80% of the population experience its flaw! It turns out that the protein consumption rate is not easy even to someone who leads a sedentary lifestyle. To do this, it is necessary to significantly increase the share in the diet of low-fat meat and fish, dairy products, low-calorie cheese and legumes. And those who are actively engaged in sports, the need for protein increases, so protein mixes or cocktails come to the aid.
The most common type of sports protein is serum. It is made of dairy serum and at the moment according to the amino acid composition is the best protein for the restoration and set of muscle mass and fat burning. Also in sports nutrition used soy protein. According to the properties, it is similar to meat, but does not contain cholesterol, fat, growth hormones and rich in cholines necessary to update and restore the cells of the brain and the regeneration of the body.
For the restoration of the muscles after intensive loads, the protein cocktail formula is ideal 1. It is recommended to drink a cocktail after 10 minutes and no later than an hour after the end of the workout. In this case, the proteins will quickly go to the restoration and growth of the muscles, preventing catabolism (the process of the destruction of muscle tissue), and in the case of cardiography - will also contribute to the fat-burning process.
It should be borne in mind that the maximum one-time dose of protein intake is 30 grams. In addition, to avoid kidney problems, it is important not to exceed the daily rate: on average it is from 1 to 1.5 grams per kilogram of weight, and for athletes with a set of muscular mass - 2 grams per 1 kg of weight.
Heiners
Belkovo-carbohydrate mixtures are suitable for those who seek to build muscles and quickly restore energy reserves after intensive power training. For example, in a cocktail, the recovery of the power of Herbalife24 contains 25 g of protein and 18 g of carbohydrates, which provides a quick process of restoring and building muscle, as well as 45% of the daily hardware need for better supply of oxygen tissues. Heiners have high calorieness, so those who simply support themselves in shape and do not intend to increase muscle mass, should not include them in their diet.
Carbohydrate energy
From these energy drinks, fats and proteins are completely removed. They consist of pure carbohydrates that instantly enroll in blood and provide fast tide of strength. However, like heiners, carbohydrate energy sector are very calories and without severe power training, they will only replenish fat stocks. By the way, such carbohydrate mixtures should not be confused with wide-advertised energy, which are based on caffeine and other stimulants of the central nervous system.
Amino acids
Proteins consist of amino acids, and, accordingly, in the process of digestion, they also split up to amino acid organic compounds.
In sports nutrition, the amino acids perform the following functions:
- serve as an additional source of energy;
- stimulate the production of insulin hormone, accelerating the synthesis of proteins in this way;
- prevent catabolic processes, that is, the destruction of muscle tissue.
Basically such additives served to prevent catabolism. This is due to the fact that the protein can be synthesized only if there are free amino acids in the muscles. Alive and with a forceful training duration up to 40-60 minutes to meet the need for them, it is enough to take protein, which is gradually splitting in the body to the necessary amino acids. However, during and after a very intensive workout, the amino acid stock is depleted, and the body is not about to synthesize new proteins. Then amino acids come to the rescue, already ready for synthesis - for example, ACA. They contain 3 amino acids - leucine, isoleucine and valine, from which our muscles are 35%.
Fat burning drugs
This type of sports nutrition contributes to a reduction in body fat. There is a huge variety of fat burning drugs with different principle of action.
Lipotropic
They accelerate lipolysis of fats, that is, their splitting is first to fatty acids, and then to glucose, which is subsequently used by the body as a source of energy. It is necessary to take such drugs only before cardio- or strength training, during which you will spend this additional glucose volume. Otherwise, that is, without exercise, glucose will circulate for some time in the body and then replenish fat deposits.
The most efficient and safe Lipotropik today is L-carnitine. This is a natural substance that is synthesized in our organism. However, it is not recommended to take a long time that the liver and kidneys will not cease to produce their own carnitine.
Termogenic
This is another common type of sports additives: in the US, it accounts for a third of money that people spend on sports nutrition. Thermogenics increase body temperature by 0.5-2 degrees, resulting in calorie consumption. Basic elements in thermogenies - for example, ephedrine or phenylethylamine - act on the central nervous system, increasing the excitation and efficiency. They also enhance the contraction of the muscles, which leads to an increase in calorie consumption, that is, a fat burning effect.
However, you need to stay away from such drugs. The fact is that ephedrine and phenylethylamine are psychostimulating substances that lead to overexcitation, sleep impairment, and their derivatives are generally related to psychedelic. In Russia, ephedrine and phenylethylamination to narcotic substances and are prohibited by distribution.
The effectiveness of the remaining thermogenics - for example, on the basis of caffeine - is not scientifically proven. At best, they simply do not contribute to fat burning, and at worst - unsafe for health.
Blockers firms
This group of sports additives prevents the mass of fat molecules to the body. In particular, the additives based on orlistat suppress the production of lipase - the enzyme responsible for the splitting of fats. Without a sufficient number of lipase, fats are not absorbed and derived from the body in solid form.
In the preparations based on chitosan, the active ingredient is associated with fat molecules and thereby interferes with their assimilation. Applying data fat burning drugs is better after consulting a doctor, as they can cause a number of side effects - for example, meteorism or poor calcium absorption.
Blockers of carbohydrates
There are exactly the same principle as firing blockers.
Vitamin Mineral Complexes
In the process of intensive workouts at the athlete, along with then there is a mass of the necessary vitamins and minerals. In addition, physical exertion require more than usual, these substances consumption (the need for some of them may increase to 100%), therefore, the majority of athletes periodically take vitamins and minerals. One of the most complete courses is the multivitamin complex of formula 2, which contains 39 necessary organisms of substances.
Vitamins and minerals are selected depending on the type of training, power mode, locality conditions and, of course, individual features. It is important to ensure that you do not exceed the daily rate of consumption of certain substances.
Special preparations
This group includes additives that are used in bodybuilding and other sports disciplines. The most common of them is creatine, which increases endurance and force, contributes to an increase in muscle mass with intensive anaerobic loads. Beta-alanscasters muscle tissue from destruction, increases endurance and intensity of training. There are also testosterone hormone stimulants and many other sports preparations that affect the results of power loads. However, keep in mind that many of them may have side effects, so before their use should be consulted with a doctor.
We reviewed the main categories of sports nutrition. Of course, most of them are relevant only for those who build up muscle mass and want to improve sports indicators. Nevertheless, some types of sports nutrition are suitable for those who just seek to keep themselves in shape and more efficiently reduce weight. For example, these are protein mixtures, L-carnitine, vitamin and mineral complexes. Include them in your diet or not - each decides on their own, but in any case, the main thing is to combine sports nutrition with regular training and a balanced diet. Only then will they give the desired effect and will allow you to achieve ideal forms rather!
What is needed sports nutrition? For sure, not to replace them with ordinary balanced nutrition. Here, as with vitamins: When a doctor sees a shortage of certain vitamins in the body and assigns a course of vitamins, you do not replace them with meals, but only add them to the diet. Also sports nutrition: It is designed not to replace, but supplement where there is not enough.
Important moment: In this material we are mainly talking about sports nutrition, which is used in cyclic sports.
What you need to know about sports nutrition
In cyclic sports, there are three basic elements: this is hydration (replenishment of fluid reserves), energy (fast carbohydrates) and recovery (proteins, carbohydrates and amino acids). During training, hydration is the most important element. The fluid in the body, among other things, affects the operation of the heart and blood vessels, the transmission of nerve pulses and the wear of the joints. How much to drink? Depends on the intensity of classes, individual characteristics of the body and air temperature. It is logical that a person running the marathon in + 24 ° C is needed significantly more than a liquid than a person performing a rehabilitation training in + 17 ° C. On average, it is worth adhere to the rule: 300-500 ml per hour (a pair of sips every 7-10 min).
After the end of the workout it is worth drinking about the same for half an hour. You can drink conventional water, but isotonic drink with electrolyte content is better suitable. It will fill the salt balance, which is disturbed by sweating. However, this does not mean at all that isotonic salty and tasteless, usually the opposite. Be sure to take a sports bottle with a drink on training - so you will not only take care of health, but also you can trace how hydration affects the increase in positive emotions from sports.
If you train more than an hour, your energy reserves in the form of glycogen accumulated in muscles and liver are depleted. Therefore, the carbohydrate gel will be useful on such training. When performing intense exercises of their own energy reserves, the body is enough for 40-50 minutes. And if you want to train on without losing in efficiency, it is worth sticking to the power schedule: one gel every 20-30 minutes. Be sure to read the gel composition: if the carbohydrates consist of simple sugars in it (most often it is glucose and fructose), then the number of these grams of sugar must be multiplied by 20 - this is exactly the amount of liquid to drink with this gel so that he correctly learned and gave you 100% energy laid in it. With a rare exception, all manufacturers of glucose and fructose gels always write it in annotations, warning their consumers. There are gels and without the content of simple sugars (isotonic), which there is no need to drink water, since the amount of fluid necessary for their assimilation is already contained in the gel composition. They are more preferable for running and other sports, where a person is uncomfortable or simply impossible to drink about 200 ml of fluid at a time.
Possible harm of sports nutrition
Sports manufacturers. What to choose?
If we are talking about protein additives, creatine, pre-road complexes and other sports nutrition, which is more associated with bodybuilding, mass set and "iron" (although, of course, it is not quite so), it is worth highlighting such brands like Optimum Nutrition, Ultimate Nutrition, Weider, BSN, Dymatize, Universal, Syntrax, San and others.
The material was prepared by the school of running I Love Running together with Gel4you.
The diet actively engaged in people's sports includes not only the usual menu, but also a special product group called sports nutrition, which allows you to achieve certain tasks in front of the athlete. Sports nutrition helps to get rid of extra kilograms or, on the contrary, gain weight, increase the relief of muscles, increase the stamina and strength indicators. All this works only when the power is correct and competently selected.
The peak of the popularity of bodybuilding in the CIS countries fell on the first half of the nineties, when the gyms were universally equipped in basements and semi-seases. These times differed not only to equipping and the location of the rocking chair, but also a low-developed sports nutrition industry. You could buy separate Twinlabovskaya and Weider products, packaged by the Belarusian proteins "Atlant" and "Arena." Without much difficulties, you could buy a variety of steroids.
Currently, the anabolics of synthetic origin are prohibited and equal to narcotic substances. This in no way affected the choice of sports nutrition, because at athlete today has free access to a huge number of products that have natural origins. In Russia, they relate to badies - biologically active additives. The expansion of the assortment of the gym contributed to the emergence of actively using advanced technologies of foreign and domestic companies.
A large selection, of course, facilitates the life of the athlete, but requires a clear idea of \u200b\u200beach presented product. This will allow you to choose a drug that perfectly corresponds to the target set in front of the athlete, as well as its own individual features.
There is a huge number of different food active additives, but the most common was as follows:
- protein concentrates;
- heiners;
- creatines;
- L-carnitine;
- amino acid complexes;
Each drug has its purpose and features of application.
Protein cocktails - the most popular way of feeding for muscles. The term "" means "protein". It is he who is the main material of the growth of muscle tissue. The amount of pure protein in protein concentrate is about 70-90 percent. This composition does not boast any other product.
Another advantage of the protein cocktail is that it is not just qualitatively, but also quickly absorbed organisms. If the digestion of meat takes 2-3 hours, the protein cocktail is 30 minutes. To get a clean concentrate of protein isolate, processed and evaporated with such natural foods like milk serum, eggs, meat, milk, nut, peas, soy.
The most popular protein concentrate all over the world is serum. This is the best biological additive for active muscle growth. Whey protein, in addition to fast and easy digestibility, has amino acids. The latter play a crucial role in building relief muscles, since they support the tone of already available muscle tissue and contribute to the synthesis of the new one.
They are the best sports nutrition for people with ectomomorphic - thin build, for newcomers that do not have muscle mass, which is a "base" to build a muscular massive body. This straightely distinguishes the additive from the protein cocktail.
The composition is not only protein, but also free fast-lynible carbohydrates, a special complex of vitamins and minerals. Due to this combination of components, carbohydrates release energy that is required to ectomomorphs or people with a rapid metabolism to accelerate the process of increasing the total mass for the subsequent formation of massive muscles.
Consists of a methylguanide-acetic acid concentrate. It is in small quantities in fish and meat. The effect of additives is directed to increasing endurance, stimulation of regenerative processes in the body after another training.
This type of sports nutrition is actively used both beginners and professional athletes during periods of repeating stagnation. For bodybuilders, use allows not only to increase endurance, but also is a peculiar impetus to further development.
L-carnitine
Popular food additive for losing weight, with a pronounced fat burning effect. Levokarnitin is produced in the human body in the liver, but in small quantities. Elimine the process of its synthesis in the laboratory has begun since 1960. The substance stimulates the process of the destruction of fat deposits, during which energy is distinguished. This allows you to take not only for the purpose of weight loss, but also in order to turn the existing fat in the muscles.
Amino acid complexes
They are an additive that optimizes the metabolic processes so that all agents consumed by the athlete are absorbed by the body correctly and efficiently, that is, they did not turn into fat deposits. In addition, from the existing twenty-two amino acids that ensure the correct metabolism, nine are not produced in the human body, and come exclusively together with food.
Their lack negatively affects the process of training. The best way to ensure them in the required amount for athlete and are amino acid concentrates. They are produced both in capsules and in 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 effectiveness of metabolic processes, allowing to increase muscle mass, serves as an additional source of energy for better and productive training, since significantly adds forces.
Pre-trial complexes
There are preparations based on minerals and vitamins. They are accepted before exercising sports in order to increase the total tone of athlete, give freshness and cheerfulness, increase endurance. This favorably affects the quality of workouts, makes them as useful as possible and productive.
Designed for reception before training, contain psychologically and physically active substances - stimulants: Geranans, beta-alanine, caffeine. Some drugs may include BCAA and creatine.
Nutritional protein bars
Serve as a source of rapid energy replenishment, include in their composition: compressed flakes, milk (casein) or egg protein, muesli or nuts. Bar perfectly suitable for use both before training and after to eliminate the effect of the "protein window".
Arginine and other nitrogen oxide donators
Muscular fabrics continuously produce nitrogen oxide. Consequently, it is of paramount importance for the development and growth of muscles. A similar principle of action possess Donators. They stimulate the active development of testosterone and growth hormone.
Supplements for strengthening joints and ligaments
Bodybuilders are needed and those who work with high weight lifting. This group of drugs is represented by such additives as collagen, glucosamine and chondroitin.
How to get sports nutrition?
There is nothing complicated in the reception of biologically active additives. The main thing is to clearly follow the instructions from the manufacturer, stick to the recommended dosage. If the guinea instructions or protein concentrate indicates a dosage of 1.5 grams per 1 kilogram of own weight of the athlete, it is necessary to use exactly the amount of the drug per day.
An increase in the dosage will not negatively affect health and will not bring any side effects. All excess drugs that are not absorbed by the body are simply displayed outside, that is, they come out naturally.
Ektomorphs and proteinsit is best to use directly in the days of sports activity. They are accepted an hour before training and immediately after graduation. Cocktails are recommended to drink in the days of rest, not more often than once a day.
Creatine and Presensers Complexesit should be taken when it comes inevitable "stagnation" in training, characterized by a decrease in motivation to sports. These drugs allow you to get the desired impetus to continue to move towards achieving the desired result. You need to use them in limited quantity. If you overdo it with a reception, they will cause addictive, that is, will cease to bring a pronounced effect from the reception.
This mode of sports nutrition is intended for experienced bodybuilders. Newcomers who started training, requires a slightly different approach. The first months of sports are enough to take heiner or protein.
Nuances of the right choice of sports nutrition
Release biologically active additives for athletes and foreign, and domestic manufacturers. Imported drugs are much more expensive. And if the athlete becomes the question of choosing the manufacturer to give preference, it should be guided by the fact that the "Optimum Nutrition", "TwinLab" and "Weider" products remain and remains. These companies have an impeccable reputation.
No need to succumb to the temptation to acquire cheap products. The low cost is the right sign that in front of the buyer or low-quality goods, or falsification. Save on their own health, the results and efficiency of training is extremely recommended. Choose the best nutrition from proven manufacturers. To buy a truly original drug, not a fake, you need to do all purchases exclusively in specialized solid major networks of stores.
Often, newcomers in bodybuilding are asked for what is needed by something or other sports nutrition. In this article, we briefly and concisely consider the main categories of sports nutrition and for what they need, without excess water and unnecessary newcomer information.
Why do you need protein?
Why do you need l-carnitine?
L-carnitine helps burn fat and gives energy.
Why do you need a heiner?
Geiner is a carbohydrate-protein drink. Contains a large amount of calories. It is necessary primarily to those who do not eat in principle and does not get a daily calorie rate for muscle growth. That is, the heiner, as if complements your food, in fact, the heiner acts as a substitute for food. How much calories need to grow in mass, you will learn from our article carbohydrates in the bodybuilder diet.
What is creatine?
Creatine increases strength and endurance. Due to the increase in force, indirectly growing and mass.
Why do amino acids need?
In essence, the amino acids are the same as Protein. Protein consists of amino acids. Therefore, the amino acids perform the same function as protein, they are simply quickly absorbed and convenient because in addition to powder, they are in tablets, capsules and liquid. How much do amino acids need to be used in our article amino acids.
What is BCAA?
Why do you need a traveler complex?
The traveler complex feeds the body directly during training, usually contains all the necessary substances for restoration, preventing the decay of muscle mass, muscle growth.
Why do you need a fat burner?
Experts on the publication!
Council for sports nutrition from the multiple champion of tournaments on the power extreme vehicle Denis Tsyplevenkov. If you are aimed to gain muscle mass, while not having overweight, forget about amino acids. They are taken only to restore the water balance in the body when an athlete wants to enter the desired weight category before the competition. In other cases, choose high-quality protein. It is he who will go to help.