An overview of basic sports nutrition
The diet sports people includes not only the usual menu, but a special group of products called sports nutrition that allows you to achieve any set before the athlete task. Sports nutrition helps to get rid of extra pounds or, conversely, to gain weight, to increase the prominence of muscles, improve endurance and strength. It works only when the power is correctly matched.
The peak of popularity of bodybuilding in the CIS came in the first half of the nineties, when gyms everywhere settled in the basement and basement. These times were not only the equipment and the location rocking, but underdeveloped industry of sports nutrition. It was possible to buy a separate twinlabs and veyderovskiye products, Packed in polyethylene bags of Belarusian proteins, "Atlas" and "arena". Without much difficulty it was possible to buy a variety of steroids.
At present, the use of anabolic steroids of synthetic origin are forbidden and are equated to drugs. This in no way influenced the choice of sports nutrition, as today, the player has free access to a huge number of products having a natural origin. In Russia they refer to to buds — biologically active additives. The expansion of the range sportpit contributed to the emergence of actively using the advanced technology of foreign and domestic companies.
Great choice, definitely makes life easier for the athlete, but it requires a clear idea about each product. This will allow you to choose the product that perfectly matches set before the athlete and their own individual characteristics.
There are many different food supplements, but the greatest distribution has received the following:
- protein concentrates;
- amino acid complexes;
Each drug has its purpose and application features.
Protein shakes — the most popular way to recharge muscles. The term "protein" means "protein". It is the main material in growth of muscle tissue. The amount of pure protein in a protein concentrate is about 70 to 90 percent. This team can not boast of no other product.
Another advantage of protein shake is that it not only qualitatively, but also quickly assimilated by organisms. If the digestion of meat after eating takes 2-3 hours, a protein shake is 30 minutes. To obtain the net concentration of protein isolate, processed and evaporated such natural products like whey, eggs, meat, milk, chickpeas, peas, soybeans.
The most popular protein concentrate in the world is whey. This is the best biological additive for the active growth of muscle mass. Whey protein, in addition to fast and easy absorption, is composed of amino acids. The latter play a crucial role in the building of musculature, because they support tone the existing muscle tissue and promote the synthesis of new.
Represent the best sports nutrition for people with ectomorphic — thin physique, for beginners, do not have muscle mass, which is a "base" to build massive muscular body. This is a very different Supplement from protein shake.
In the composition of the gainer is not only protein, but free and fast utilizable carbohydrates, a special complex of vitamins and minerals. This combination of components that carbohydrates release energy, which is required ectomorphs or people with fast metabolism is to accelerate the process of increasing the total mass for the subsequent formation of massive muscles.
Consists of concentrate metilguanin-acetic acid. It is in small amounts present in fish and meat. The effect of additives aimed at improving endurance,stimulation of regenerative processes in the body following a training.
This kind of sports nutrition is actively used by both novice and professional athletes during periods of recurring congestion. For bodybuilders the consumption of creatine can not only increase endurance but also is a kind of encourage the further development of the impetus.
Popular dietary Supplement for losing weight, with a pronounced fat-burning effect. L-carnitine is produced in the human body in the liver, but in small quantities. To issue the process of its synthesis in the laboratory began in 1960. Substance stimulates the process of breaking fat deposits, during which the energy is released. This allows you to take L-carnitine not only to lose weight, but to turn existing fat into muscle.
Amino acid complexes
Represent Supplement, which optimizes metabolic processes so that all are used by athlete substances utilized by the body correctly and efficiently, it is not turned into body fat. In addition, the existing twenty-two amino acids that ensure proper metabolism, nine cannot be made in the human body, and comes only with food.
A lack of it adversely affects the training process. The best way to provide them in required quantities for the athlete and are amino acid concentrates. They are available as capsules and in liquid form. This allows you to choose the most convenient form for use.
Is a complex consisting of such essential amino acids like valine, isoleucine and leucine. It stimulates the efficiency of metabolic processes to increase muscle mass, serves as an additional source of energy for a more productive and quality training because it adds significantly to the strength.
Are drugs based on minerals and vitamins. They are taken in front of the sport with the aim of improving the General tone of an athlete, add freshness and vitality, increase stamina. This is beneficial to the quality of training, making them the most useful and productive.
The complexes intended for reception before training, provides mentally and physically active substances-stimulants: geranamine, beta-alanine, caffeine. The composition of some drugs can be included BCAA's and creatine.
Nourishing protein bars
Serve as a source of quick energy, includes: compressed cereal, milk (casein) or egg protein, granola, or nuts. The bars are ideal for use both before exercise and after, to eliminate the effect of the "protein window".
Arginine and other donators of nitric oxide
Muscle tissue to continuously produce nitric oxide. Therefore, it is of paramount importance for the development and growth of muscles. The same principle and have the donators. They stimulate active production of testosterone and growth hormone.
Supplements to strengthen joints and ligaments
Necessary bodybuilders and those who work lifting heavy loads. This group of drugs represented by such additives as collagen, glucosamine and chondroitin.
How to take sports nutrition?
Nothing complicated in the dietary supplements no. Most importantly, strictly follow the instructions from the manufacturer, follow the recommended dosage. If the instructions to gainer or protein concentrate indicated a dosage of 1.5 grams per 1 kilogram of body weight of the athlete, a day needs to consume exactly the amount of the drug.
Increasing the dosage will not adversely affect the health and will not bring any side effects. Any excess drug that is not absorbed by the body, just output, that is, come naturally.
Gainers for ectomorphs and protein is best consumed directly in the days sport activity. Take them an hour before training and immediately after training. Cocktails should be drunk during the rest days notmore than once a day.
Creatine and predinisone complexes should be taken when comes the inevitable "stagnation" in training, characterized by reduction of motivation to the sport. These products allow you to get the right push to continue to move to achieve the desired result. They need to be consumed in limited quantities. If you overdo it with the reception, they are addictive, that is, cease to be a pronounced effect from admission.
This mode of sports nutrition is intended for experienced bodybuilders. Novice returned to training, required a slightly different approach. The first months of sports enough to take your weight gainer or protein.
The nuances of the right choice of sports nutrition
Release of biologically active additives for sportsmen and foreign and domestic manufacturers. Imported drugs are much more expensive. And if before the athlete becomes a matter of choice, what manufacturer to give preference, should be guided by what the best was and still products of "Optimum Nutrition", "SciTec nutrition" and "Weider". These companies have an excellent reputation.
We should not succumb to the temptation to buy cheap products. Low cost — a sure sign that the buyer or inferior goods or fake. To economize on your own health, the results and effectiveness of training is not recommended. Best to choose food from trusted manufacturers. To buy a really original product and not a counterfeit product, you want to do it only in specialized solid large chain stores.