Error when taking sports supplements

To get a high score from sports supplements, it is important to ensure that you get the most out of each Supplement separately. Many supplements work better at certain times of the day. This means that you need to take some early in the day, while others must be taken in the evening; some supplements should be taken on a full stomach, while others are best taken on an empty.

In addition to the time of reception, the dosing is very important. In most supplements, there are instructions on dosage, and consuming more or less than this value, you will not get maximum benefit from this Supplement.

Here is a list of the most common mistakes are allowed when taking sports supplements.

Error 1 — Zameshivanii sports supplements in advance

Some athletes mix of sports supplements in advance at home. Go to the gym and take them after a workout, it takes about 2-3 hours.

These athletes don't know what the molecular bonds in the water are destroyed. For example BCAA begin to disintegrate within 10 minutes after mixing them in the water. Creatine in 40 minutes.

So knead a sports Supplement before use, do not knead them in advance.

Mistake 2 — Avoiding soy protein

The facts: Many years ago, bodybuilders and athletes were warned to stay away from taking soy foods and supplements because of its ability to cause unwanted side effects. Although this has not been proven, many men still believe this myth.
Since then, studies showed only positive results of the use of soy protein for men, such as reducing the risk of prostate cancer and protect cardiovascular system. Soy is not only a great source of protein for athletes, vegans, it also increases the rate of muscle growth, if it to combine with milk proteins. In other words, priniti 25 g of soy and 25 g of whey is better than make 50 grams of either soy or whey.

Tip: Soy should be part of your diet, if your goal is to gain muscle mass. Use a blend of soy and whey protein before and after workouts, about 25-50 g of the mixture 30 minutes before workouts and / or immediately after it. Feel free to use soy products and in other times of the day.

Mistake 3 — Not cyclical supplementation

The facts: Some supplements do not work, when you take them every day, it may be due to psychological or physiological factors. Some supplements, your body adapts, which leads to lowered efficiency. To avoid this you need to consume supplements in cycles. Otherwords when you use supplements during the month, the following month you should give your body a rest from them. Few weeks, your body will react to the drug much stronger.

Tip: Use the pause between taking the supplements for several weeks so that your body has received a new impetus, when you take them off again.

Error 4 — Improper timing of supplements

Facts: is Very important when you are taking supplements. If you had predinisone too early, until you begin to practice the whole effect of it has passed.

Even vitamins and minerals should be taken timely. Your body needs the fats in the assimilation of fat-soluble vitamins (A, D, E and K); if fats will not enter the body, the vitamins will not do any good. Other supplements such as ZMA work better on an empty stomach and before sleep.

Tip: Follow the recommendations on the labels for all supplements.

Error 5 — the more the better

The facts: Almost all supplements work better when you are using the required quantity at the right time of day. In fact, most of the additives can have unwanted side effects if you use them more than recommended.
Sometimes overdose actually causes more problems than it solves, distancing you from reaching the desired goal.

Tip: Follow the recommended dosage on the label, or use the information about the dosage from a trusted source.

Error 6 — replacing the usual food additives

Facts: Supplement so called because they should Supplement your daily diet. They are not meant to replace whole food meals. Supplements needed to fill in the gaps in your diet.

You can use a protein shake as a snack before or after a workout. This is the best choice because it provides your body with exactly what he needs at this moment.

At the same time, it may seem that You get everything you need from your protein shake, but you still lack a few important things:

• additional nutrients contained in foods;
• all unknown phytonutrients, the benefits of which we may not yet know.

Tip: ideally, you should do at least three meals of solid food each day. Add their additives such as protein and multivitamins.

Error 7 — eliminate consumption of additives due to the lack of immediate effect

The facts: only a few additives give the effect immediately after consumption; are caffeine and Niacin. Other products give a gradual effect that you feel during exercise; among them are creatine, nitric oxide energy, and testosterone boosters.

Many other supplements will not give you quick feedback. For example, you will not feel the effects of glutamine, vitamin C, or branched chain amino acids (BCAAs), when you drink them 30 minutes before or after a workout. However, they will show a good result, if you'll take them regularly.

Tip: You will not be able to feel the effect of sports supplements if you'll use them a week or a month. To see the result, you need much more time, so be patient.