Is it possible to use sports nutrition together. The whole truth about sports nutrition

How to use sports nutrition

In order for sports nutrition to have the expected effect on the body, the athlete must adhere to the rules for taking it, which means that they should eat or drink exactly what they need, and at the right time.

First of all, take into account:

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

For gaining muscle mass

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

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

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

Protein

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

Time of receipt:

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

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

Creatine (for beginners)

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

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

They work by increasing the content of creatine in skeletal muscles which, in turn, increases muscle mass over time.

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

How to use:

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

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

Glutamine (for recovery)

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

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

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

Natural Sources:

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

L-Glutamine Supplements for Athletes

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

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

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

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

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

How to take glutamine: video

Gainer (for speed dial)

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

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

These properties are found in products with high level calories, but if periodically there are problems with providing the body with the required number of calories from food, a gainer can be very useful.

Rules for taking a gainer:

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

How to take a gainer: video

Important!People prone to speed dial excess weight, you should stop taking the gainer, otherwise the problem with overweight may get worse.

BCAA (Amino acids)

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

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

BCAA admission rules:

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

For burning fat

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

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

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

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

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

General instructions for the use of laxogenin:

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

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

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

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

How to consume L-carnitine for athletes:

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

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

The best sports nutrition companies

Russian manufacturers:

• Cellucor PureProtein;
• G.E.O.N.

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

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

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

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

When buying sports nutrition, many athletes have a question about how to use protein, gainer, creatine or BCAA correctly and at what time in order to get maximum effect from training. In this article, we will point out the main recommendations that should be considered when using sports nutrition throughout the day.

Protein

It is desirable to mix various proteins with milk. If milk is poorly digested, then it should be mixed with ordinary drinking water. You can drink protein in the morning, at night, between meals and after training, depending on the type of protein and your goals.

Gainer

Also miscible with milk or water. Gainer must be drunk after training, as well as between meals and in the morning. Eating a weight gainer at night can lead to unwanted fat gain. The amount of gainer you need to calculate based on how many calories you need to get per day.

Creatine

Contrary to the statements of some manufacturers that creatine should be taken with food or protein, creatine is best consumed separately and in a separate form, i. not as part of a protein or gainer, but in a separate form or together with a transport system. or with the transport system it will be learned many times better! Creatine is better to drink separately from everything between meals, stirring it in grape juice, 5 grams of creatine per 1 glass of juice. If creatine comes with a transport system, usually a mixture of carbohydrates, then creatine can be mixed in water, since carbohydrates that come with creatine will replace grape juice. Creatine is drunk separately from everything, so that in the process of digestion it does not collapse and does not turn into a useless product, transport system and grape juice are used for the same.

Amino acids

Amino acids can be drunk with water, juice, any liquid, both in the morning and in the afternoon, and between meals, and at night, as well as with food, before eating food and after, i.e. at any time, they will be assimilated always and at any time.

BCAA

BCAAs or BCAs are best taken before, during and after your workout, this is the ideal time to take them with water, juice or any other liquid. You can drink them with food, protein, and just about anything. In order for the effect of BCAAs to be felt, you need to drink about 5 grams at a time. In general, they are consumed from 5 to 20 grams at a time. Naturally, there will be an effect from 1 gram of BCA, but not what you expect from them.

Glutamine

A very gentle and unstable amino acid, glutamine must be mixed with water and drunk immediately. Glutamine is best taken separately from everything between meals or morning and night, but can also be mixed with protein or a gainer or regular food. The dosage of glutamine should be from 5 to 20 grams, since most of it is destroyed in the stomach without entering the bloodstream.

Vitamins, minerals

Vitamins can be drunk with water at any time of the day, but preferably with food, either immediately before meals or immediately after meals, since they are less irritating to the stomach with food and are better absorbed. Dosages of vitamins should be looked at depending on the manufacturer and follow the manufacturer's instructions.

Fat burners

Fat burners should be taken with water, as directed by the manufacturer, or half an hour before training.

L-carnitine

As a tonic, you can drink L-carnitine at any time of the day with water or with food. As a fat burner, you need to drink 30 minutes before training, starting with a dosage of 1 gram and, depending on your feelings, gradually increasing it. Usually L-carnitine is already well felt at a dosage of 1-3 grams.

Pre-workout complexes

It is necessary to drink 15-45 minutes before training, stirring in water or juice. Pre-workout complexes must be drunk on an empty stomach, i.e. before using the pre-workout complex, you should not eat for at least 1 hour, but preferably 2, since the ingredients included in the complexes are destroyed in the stomach and the complex no longer works as it should work.

L-arginine or nitric oxide

Drink before training on an empty stomach, as well as pre-workout complex, or in the morning immediately after sleep, while eating should be started half an hour after taking L-arginine, so that it can be absorbed. L-arginine is very gentle and breaks down easily, hence the need to take it on an empty stomach.

Products for joints and ligaments

In this article, we will tell you in detail how to properly use sports nutrition. Having acquired any sports nutrition, not everyone knows and understands how to use it correctly. On packages, as a rule, information on foreign language and even if there is a sticker with a translation, it is not a fact that it is correct (correctly translated). Even if you translate the text yourself, it is not always clear what and how. exist? These are gainers, proteins, amino acids and creatine. We also hope everyone knows perfectly well that any sports nutrition is a nutritional supplement to your basic diet.

How to drink Creatine correctly:

Creatine is considered one of the most effective nutritional supplements in sports. It has the form of a powder (tablets, capsules) and is diluted in water or juice (preferably grape). An indicator of the quality of creatine in powder is a sediment at the bottom in the form of crystals. We recommend using creatine monohydrate powder. There are two ways to consume creatine with and without a loading phase. Loading phase: for five days, drink 5 grams 4 times a day (20 grams in total) between meals and then 2 grams per day for maintenance, also between meals, and on training days immediately after it. Dilute in 300-500 ml of water or juice. Without loading: we drink every day 2 grams of creatine 1 time per day, between meals on weekends from training days and on training days immediately after it. Very important: during the entire course of taking creatine, you need to drink plenty of water, 3 or more liters per day. 30% of athletes creatine does not bring results (the reception is not effective), this is due to the high content of the substance in the body by nature.

How to use a gainer and protein:

We are looking for the composition of the portion on the bank of the purchased protein or gainer, which the manufacturer recommends to use, that is, what portion to drink per day. It also happens that a jar contains a measuring spoon (stingy) and the manufacturer writes how many such spoons should be consumed per day. It is optimal to break this recommended daily portion into two doses. We drink on weekends between meals, and on training days one serving between breakfast and lunch, the second after training. A serving can even be divided into three doses and drink the third dose before bedtime (more suitable for protein (casein)). Dilute the protein or gainer in 300-500 ml of milk or water, stirring until dissolved (it is better to beat). The diluted product should be consumed within an hour. Do not dilute in hot liquid.

How to Use Amino Acids Properly:

Amino acids come in tablets, capsules and powder, which is very convenient when taking them, we just drink it with water. They are quickly absorbed in the body, that is, when they enter the stomach, they are immediately absorbed, so it is best to take them after a workout. Again, you need to look at the dosage recommended by the manufacturer. The dosage can be divided into 2 or 3 doses per day and drink before bedtime.

Tips for the proper use of sports nutrition:

2 If you train for mass, then it will be more profitable to use protein (whey isolate) than bcaa.

3 Amines are more suitable for weight loss.

4 Manufacturers of different firms of gainers and proteins may contain creatine and bcaa, as a rule they are few and not enough for the norm.

5 Maltodextrin (sugar substitute) is found in cheap gainers and proteins, it is better to avoid it in the composition.

6 The loading cycle of any sports nutrition is 2-3 months, then there is a break, let the body rest.

7 Any sports nutrition is drunk every day, regardless of training.

8 If you have any allergies, please consult your doctor first.

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Instruction

Gainer. Take it in a shaker with water, or skimmed, it's a matter of taste. The intake plan is as follows: with breakfast - to increase the caloric content of your diet; 1-2 hours before training - to create a supply of amino acids and carbohydrates before an intense load on the body; immediately - in order to provide the body with a large amount of carbohydrates and proteins, which are one of the main factors muscle growth; during the day - in order to increase the number of meals with inadequate and irregular nutrition, as well as to replace "harmful" interceptions.

Protein. Take it based on the average human need - 2-2.5 grams of protein per 1 kg of body weight per day. Protein, as well as, dilute in water, juice or low-fat milk. The admission plan is as follows: the best option there will be the use of whey with its property of rapid absorption; because of this, take whey isolate also before and after training; during the day - take the mixture whey protein and casein or multicomponent, especially if your diet is broken; take casein before bed to keep your amino acid levels high throughout the night.

Amino acids. The intake plan is as follows: in the morning - to compensate for protein deficiency; during the day - to reduce catabolism; before and after training - to create a reserve and compensate for the lack of energy expended during training, take amino acids no later than half an hour after training.

Creatine Take based on the average need - 4-6 g of creatine per day. The intake plan is as follows: at the very beginning of the intake, take 10 g of creatine twice a day for a week, and after - 3 g 2 times a day or 5-6 1 time per day. Maintain the course of admission from 4 to 6 weeks, and then pause for 2-4 weeks. Take creatine on an empty stomach and immediately after waking up.

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Sports nutrition for an athlete, these are all kinds of products used by an athlete to increase muscle volume, improve athletic performance and general condition health. However, not every person is able to correctly understand the names and understand what kind of sports nutrition suits him. The ideal option when choosing sports nutrition is to be guided by the advice of a trainer or a more experienced friend, but if you do not have this opportunity, then you can use the following tips.

Instruction

Protein powders are the so-called base. This product is a must for anyone who wants to increase muscle mass. It is best to take protein powders right after you finish your workout or upon waking up to help your body make up for the lack of protein.
Whey - the most popular view protein nutrition, it is ideal for recuperation after a difficult workout.
Soy protein - great for vegetarians, as it completely replaces meat products.
Casein protein - also promotes recovery, it is recommended to take it before bedtime (prevents the destruction of muscle tissue during sleep).

Amino acids are used to increase muscle volume and resist muscle breakdown. It is desirable to use them at a certain time. Taking them, you will avoid the destruction of muscle tissue (it occurs due to the fact that the body uses muscles to generate energy).

Glutamine is taken in order to replenish stores that are depleted during exercise. Lack of glutamine in your body can lead to a weakened immune system. Also, this amino acid contributes to the rapid recovery and improvement of well-being.

Related videos

High-quality sports nutrition plays a special role in the life of every athlete involved in power sports. It helps to increase muscle mass, strength, endurance, promotes rapid recovery after exercise.

The most popular sports nutrition for gaining muscle mass is protein, which provides the body with protein, without which muscle growth is simply impossible. It gained its popularity due to the fact that the amount of high-quality protein consumed with food is often not enough. There are several types of protein, but whey is the most effective. It has better digestibility, which means it allows you to provide the muscles with the necessary amino acids in the shortest possible time. It is recommended to use this supplement before and after training, as well as in the morning, on an empty stomach. When training for weight loss, protein can be consumed between main meals to provide the body with proteins throughout the day.
Gainers are one of the most effective types sports nutrition to help you gain weight. In their composition, they are similar to proteins, but have a high calorie content, due to the large amount of carbohydrates. Taking gainers allows you to increase weight by 3-8 kg. per month, however, the amount of body fat also increases.
One of the most popular types of sports nutrition is creatine. Athletes like it due to its effectiveness, which manifests itself within a few days after the start of administration. Creatine increases endurance, strength, increases performance and has an anabolic effect. There are two ways to take this supplement: with and without a loading phase. During the loading phase, which lasts 5 days, creatine is taken at 20g. per day (4 to 5g.), then 5g. in a day. Creatine should be taken on an empty stomach with plenty of cool water or juice. On training days, it is taken both before and after class. The duration of the course of admission should not be more than 1 month, since creatine accumulates in the muscles up to a certain limit, so additional doses will simply be excreted from the body and will not bring any effect. After a month break, the use of creatine can be resumed.
It is important to remember that any sports nutrition is just an addition that allows you to increase the return on training, increase performance. And ordinary nutrition is the basis, which should be of high quality, saturated with useful substances, vitamins and trace elements. Many are mistaken, believing that by starting to use various supplements, you can become like Arnold Schwarzenegger in a couple of months. However, without a well-designed training program, good rest and nutrition is not feasible.

Related videos

When building muscle, athletes must take protein supplements. For each person, their number is individual. However, even adhering to certain rules for protein intake, it is not always possible to guarantee that harm will not be done to the body.

What are proteins

At its core, . It is a natural substance and differs from ordinary protein foods in that it has a high degree, that is, it does not contain fats and carbohydrates.

They get protein from chicken eggs, meat, whey from cow's milk.

Such nutrition can be called ideal for a modern person, whose lifestyle is sedentary, full of stress and fatigue. With such practically the need for carbohydrates and fats, and protein, on the contrary, becomes extremely necessary. This is due to the intensive consumption of protein by the body.

It would seem that the protein is absolutely harmless and even useful. And this is true, but subject to certain conditions.

How not to harm the body by eating protein

The main rule when introducing protein powder into your diet is strict adherence to the measure. In order to restore or stimulate muscle growth, increase the production of enzymes and hormones, it is often enough to consume a protein supplement of no more than 2-2.5 g per 1 kg of body weight.

With an increase in the required consumption rate, the body can cause great harm. This is especially dangerous when the enumeration of the norm is repeated regularly. In such cases, excess protein begins to decompose into its constituent parts, forming carcinogens. They, in turn, create a serious burden on the liver, heart, kidneys and intestines. First of all, the harm is done immune system. And with prolonged immoderate consumption of protein, stones appear in the liver.

People who have a ban on the use of dairy products, as well as an individual intolerance to protein, are strictly prohibited from taking protein supplements.

For pre-existing diseases internal organs, protein intake significantly exacerbates the course of the disease. It should be remembered that sometimes a disease can proceed completely unnoticed by a person. Therefore, it is extremely important before starting to use protein, to diagnose the body to identify diseases of the internal organs. And only after making sure that there are no various pathologies from the liver, kidneys and cardiovascular system, it will be possible to introduce protein supplements into your diet.

With reduced secretion of gastric juice, protein intake should be abandoned.

If the required daily allowance for this type of sports nutrition is correct, do not exceed it, and also do not have the above problems with the body, then you can take proteins without fear.

Caught in gym For the first time, you might get confused. It is necessary to perform one repetition after another, follow the instructions of the trainer or the program found. During the break I want to drink. What you drink can affect the course of your workout and its results.

Specialty drinks

Another significant group of specialized sports drinks are isotonic. They consist, as a rule, of three components: water, a carbohydrate mixture and salts that act as an electrolyte. They can speed up metabolism and speed up all life processes, give an "explosive lift" in training and promote muscle growth by accelerating recovery. However, they also have contraindications. First, people with a weak shell of tooth enamel can damage their teeth. It is better for them to drink isotonics through a straw. Secondly, if you use isotonics in large quantities, possible violations of the arterial, cardiovascular system, sleep disturbances. All indications and dosages are listed on the sports drink label.

Caffeine

Puer (imperial tea) is a rather extravagant drink for sports training. However, it can help with the removal of harmful substances during the period of burning fat, gaining muscle mass. If you have a sports diet saturated with substances obtained as a result of genetic engineering (gainers, fat burners), then pu-erh will allow you to remove “production waste” from the body.

Green tea can reduce hunger, which can be useful during the "drying" phase, but is completely unacceptable when gaining muscle mass.

water with honey

Protein shakes

Regular training to the limit is the main path to success in bodybuilding. Special sports nutrition helps to improve results. Today, there are a huge variety of nutritional supplements that you should be aware of. Everyone has the right to choose the most suitable sports nutrition.

Instruction

Many athletes prefer whey, considering it the best sports nutrition. It is often eaten for breakfast. After 8 hours of sleep, the body simply needs amino acids to build muscle tissue. Long periods of rest are known to put the body into a catabolic state. As a result muscle mass is destroyed. Whey is one of the fastest digesting and best proteins that provides the body with essential amino acids for growth and fuel.

During breakfast, you should take a complete meal containing mainly complex carbohydrates(whole grain toast, oatmeal) and protein (eggs). Fruit will come in very handy. Remember: fructose directly replenishes glycogen stores in the liver, turning off all catabolic processes. Thus, it helps to activate the anabolic regimen. And, of course, do not forget about the best sports nutrition - multivitamins. Minerals and vitamins should be consumed with breakfast, as they are easier to digest with whole foods. Breakfast should include a vitamin and mineral complex, fruits, complex carbohydrates and proteins.

The benefits of creatine in sports nutrition are well known. By taking it before and after exercise, you can reap the most benefit from sports nutrition. Creatine actively provides nutrients to muscle cells, contributing to the complete restoration of tissue. In addition, it stimulates the flow of water into the muscles, making them stronger for a certain time. Training with repetitions and big weights, creatine has an excellent effect on muscle growth.