Sports energy drinks: the best brands, 5 energy drinks tested from our own experience

Even the most powerful jock, who barely fits into doorways, sooner or later feels wildly tired. Energy loss is familiar to every athlete. This is not surprising - bodybuilders work hard every day and meticulously test their bodies for strength and endurance.

If there is a shortage of “fuel” obtained from the usual diet, there is no need to lift your paws up. Better to drink an energy drink. It will make the upcoming workout as energetic, productive and emotional as possible.

A properly selected energy tonic is a cool, useful and safe thing. He skillfully trains the nervous system and periodically spanks it on a soft spot so that it does not fall asleep at the wrong moment.

What are sports energy drinks used for?

You need to drink energy drinks for several reasons - to:

• improve mood;
• feel cheerfulness, a surge of strength;
• increase strength and endurance;
• restore full water-salt balance;
• enhance brain activity;
• accelerate regenerative processes after training;
• support muscles “torn” into rags.

For reference. Energy drinks very often work similarly to isotonic drinks, but there are still significant differences between them. The latter are used to avoid dehydration and loss of salts. Both types of sports nutrition are composed of carbohydrates, minerals, and water. If the composition contains a lot of minerals, then we are talking about isotonic. If it contains various stimulants and adaptogens, talk about energy.

TOP products for strength and endurance

Daily physical activity requires significant energy expenditure from athletes. In addition to purchased complexes, you can use natural sources to maintain strength and increase endurance. These are food products such as:

• Tomato juice. Lycopene, which is part of tomato, frees the body from free radicals and prevents early cell wear.

Lycopene, which is part of tomato, frees the body from free radicals and prevents early cell wear

• Coffee. Natural energy drink that increases the body's performance.
• Raisins, prunes, dried apricots. Regular consumption of dried fruits helps improve blood circulation and cell respiration, which helps release additional energy.
• Yogurt. Unsaturated fats contained in fermented milk products satisfy hunger and serve as a source of energy replenishment.
• Bananas. The content of potassium, B vitamins and sugar reduces fatigue.
• Ginger. Helps relieve muscle tension and pain. Helps increase endurance and strength.

Ginger helps relieve muscle tension and pain

What types of sports energy drinks are there?

Sports energy drinks are a real godsend for those who are used to training tirelessly, even when “the day was not going well”, “yesterday I was in bed with a fever”, “my leg hurts”... In general, for people who do not have good reasons to cancel a planned workout. These drugs give a good boost of energy. It’s enough to cheerfully throw up the barbell and then cheerfully leave the gym with a dazed smile on your face.

Sports nutrition

Sports energy nutrition is designed specifically for people who devote a lot of time to improving their body. Even well-known pre-workouts can be considered as energy drinks, because they are very stimulating and invigorating.

Sports energy tonics usually contain:

• vitamins and minerals;
• various stimulants;
• polyunsaturated fats;
• amino acids and proteins.

What to take to increase endurance, strength and energy

A nutritious and proper diet does not always allow you to maintain a high level of endurance. This is especially true for athletes who constantly strive to improve their performance and their results. Then sports nutrition comes to the rescue.

Important! Low endurance, weakness and lethargy are common with glycogen deficiency. Eating 10 grams of carbohydrates per 1 kg of weight will help cope with this condition. That is why before the start of competitions, athletes often organize carbohydrate loading.

Amino acids

Amino acids are the building blocks of proteins in our body. The body needs them to maintain physical tone, produce important enzymes, hormones and antibodies. Amino acids are also indispensable as a source of energy, especially during intense physical activity.

Amino acids, by activating protein synthesis, increase endurance and help the body recover faster after physical activity, when losing weight or after drying. In sports nutrition they are used in the form of additives - BCAA, which includes the essential amino acids leucine, isoleucine and valine.

The supplement helps reduce muscle acidity and significantly slows down the breakdown of proteins in tissues. Also, by inhibiting the production of the hormone tryptophan, it pushes back the limit of fatigue. The dosage of amino acids should be selected individually. It is usually 3-6 g and taken before, during and after workouts.

Protein

Protein is the most popular sports supplement. In fact, it is a protein that everyone needs, regardless of the sport they play. Protein is the building material of muscles and a prerequisite for good physical shape, endurance and rapid recovery of the body.

Often, during high physical activity, you simply cannot do without additional protein intake. To feel confident in the gym or when running long distances, you need to take care of getting additional protein into your body.

Familiarize yourself with the types of proteins in sports nutrition.

Whey protein is usually taken after sports activities to reduce muscle tension and replenish energy.

The best effect is obtained by taking a multicomponent protein, which also includes carbohydrates and fats. This complex allows you to improve protein synthesis, metabolism and restore glycogen levels in the body.

The average dosage is taken at the rate of 1.1–1.6 grams per 1 kg of athlete’s weight. However, it is better to select the exact dose individually together with a trainer or sports doctor.

Fat burners

Fat burners are special drugs that speed up the body's metabolism and allow you to get rid of excess fat. They are usually based on natural ingredients - caffeine, carnitine, saponins, alkaloids and plant extracts.

Despite the fact that their main task is to suppress appetite and accelerate metabolism, many of them also have an indirect effect: they increase the body’s performance and endurance.

Pay attention to the nuances of using fat burners: for women, for men.

The type and dosage of the fat burner should be chosen based on the instructions for use and the advice of the trainer.

In any case, the following general recommendations should be observed:

• do not use the supplement for longer than 12 weeks;
• take a week break every 2 weeks;
• additionally take a vitamin-mineral complex;
• Do not take the supplement later than 5-6 hours before bedtime.

If negative symptoms appear, you should reduce the dosage or completely stop taking the drug.
Did you know? The record weight of a barbell pressed from the chest in a prone position was 486 kilograms. This result was shown by weightlifter Ryan Kennelly, and while setting the record he was unable to fully straighten his arms, but the weight was so incredible that the achievement was still counted.

Vitamin-mineral complex

One of the reasons for the body’s low endurance may be a deficiency of vitamins and elements it requires. Then the person only tolerates stress worse, but his psyche also becomes less resistant to stress. Especially if we are talking about an athlete whose body functions in an enhanced mode and uses up all nutrients faster.

Then complexes of useful vitamins and microelements come to the rescue, including:

1. "Alphabet effect". It contains 13 types of vitamins and 9 microelements. Designed for people of both sexes who are constantly involved in sports.
2. Animal Pak. These vitamins and minerals increase performance, overall tone and immunity of the body during active physical exercise.
3. "Velman." A product made for males. Taken for overwork, stress and low energy.
4. "Vitrum Performance". More often used by men. Stimulates good metabolism, performance and increased energy. Recommended for those actively involved in sports.
5. "Glutamevit." The drug contains a whole complex of vitamins, minerals and glutamic acid. Used during the active phase of physical activity.

Check out the sets of exercises to develop endurance.

Pre-workout supplements

Pre-workout complexes are a type of sports nutrition that makes exercise more effective, helps to actively gain weight, increase endurance and speed of recovery of the body.

Most often they include:

• amino acids are an essential source of muscle energy;
• caffeine is a popular stimulant that increases activity and performance;
• arginine - helps improve muscle nutrition;
• vitamins and minerals - replenish reserves used up under the influence of stress;
• taurine - stimulates and restores muscle function;
• beta-alanine - increases the effectiveness of training, is a muscle antioxidant.

The recommended dosage of the complexes is always indicated on the packaging.
Their advantage is not only increased endurance and energy, but also accelerated fat burning and improved strength performance. Did you know? One of the most outstanding strength records was set by the Russian
Denis Zalozny, who performed 1333 lifts with an inversion on the crossbar within 60 minutes. He is also the author of another, yet unofficial achievement - 210 squats with a hundred-kilogram barbell.

Common components of sports energy products

The most frequent guests of the described drugs are synephrine, caffeine, and cordyceps. Sports nutrition manufacturers add synephrine to their products as a metabolism accelerator. It effectively stimulates and simultaneously causes the breakdown of fats. Due to this combined effect, it makes training incredibly productive.

Caffeine is the most popular energy drink. It can be found everywhere - in delicious drinks for fat people, in unsafe store-bought “cheer drinks”, and in professional sports nutrition. Today it is a reliable foundation for all energy additives. Effects that can be obtained with caffeine: a waterfall of energy, alertness and nervousness.

Cordyceps, of course, is found in modern stacks less often than caffeine, but that does not make it any less valuable. This energy component has been proven to enhance ATP production, increase energy charge and speed up the delivery of oxygen to cells.

Guarana

Guarana is included in pre-workout supplements, but it can also be bought separately, so we’ll talk separately. You can read more about guarana here. In the same article I will say that gauran is similar in action to caffeine (stimulates the psyche), but its effect is longer. On average 2 or even 3 hours. Therefore, athletes often use guarana, but, like pre-workouts, it cannot be used often (well, certainly not every day).

This also includes caffeine and yohimbine. They are all similar in action, so I did not write about each substance separately.

Examples:

• Guarana liquid 1500
• Guarana 500 ml

Release forms

Sports energy drinks are produced in the form of:

• powders to be dissolved;
• capsules;
• tablets;
• ready-to-drink drinks.

It is unwise to choose based solely on the release form. First of all, you need to study the composition, and only then decide what is more convenient to carry in your bag and swallow.

Pharmacy energy drinks for sports

If you doubt that you can find a good energy drink in a regular pharmacy, then you are very mistaken. There are a whole bunch of solvents here that help you cheer up and increase your level of vital energy. Among them:

Ginseng. One of the most popular adaptogens. When taken as a course, it eliminates the symptoms of fatigue and strengthens the immune system. It has a positive effect on the nervous system and the heart, and even makes the skin more beautiful.

Rhodiola rosea. It is used in medical practice for symptoms of asthenia, nervousness, and prolonged depression. You can buy it in the form of capsules, dry raw materials and tinctures.

Eleutherococcus. Excellent invigorates, improves overall health. Even mountain climbers and Olympic champions drink it. And they know a lot about good products.

Aralia. Natural adaptogen. It will be especially useful for people prone to developing diabetes. Normalizes blood sugar levels and tones.

Chinese lemongrass. Works similar to caffeine. You can safely drink so as not to yawn in the gym after a hard day at work.

Leuzea. The plant comes from Altai. It not only gives energy, but also dramatically dilates blood vessels. This means that the muscles will not groan from a lack of nutrients. And the issue of weak potency will be resolved by itself.

Using pharmacy energy drinks, you can prepare a safe energy drink yourself. To do this, you need to take about 15-20 drops of the purchased solution, a glass of water, a spoonful of lemon and a little honey. Believe me, the mixture will turn out very hot.

Energy food

Natural “fuel” is food. An athlete’s well-being largely depends on a properly formulated diet.

Quick energy comes from simple carbohydrates - yes, those that are considered harmful. But in order to have a solid energy reserve, you don’t need to rely on sweets and buns. Otherwise you will run out of energy by the time you get to the gym.

The emphasis should be on complex carbohydrates. Where can I get them from? Sources are:

• legumes;
• all cereals;
• beet;
• pumpkin;
• potato.

It is also beneficial to eat a lot of fruits.

Sports nutrition for endurance

Endurance is the ability to withstand certain loads for a long time. It develops through regular training and is supported by special nutrition.

Modern sports nutrition is high-quality products in the form of powders, capsules or cocktails, made from natural ingredients using modern technologies.

Familiarize yourself with the types of endurance and their characteristics.

Their correct intake in combination with good nutrition and regular training can significantly increase the effectiveness of training and achieve the desired results.

The regimen for taking nutritional supplements is developed individually in accordance with the level of physical fitness and the assigned tasks. Therefore, before choosing and taking sports nutrition, you need to consult with professionals.

Benefit

By taking sports nutrition correctly, you will get:

• beautiful appearance, increased muscle mass and decreased fat levels due to the high content of proteins and carbohydrates;
• good endurance and excellent physical performance due to the high content of amino acids and creatine, which help to exercise more intensely and recover faster;
• improvement of the condition of bones and ligaments thanks to collagen, calcium, fatty acids and multivitamins in sports nutrition;
• vigor, good health and good mood.

Did you know? Many famous ancient Greek scientists possessed not only high intelligence, but also significant strength. So, Socrates, Hippocrates, Aristotle, Democritus and Demosthenes were real athletes and even performed at the Olympics. Pythagoras was a boxing champion, and Plato practiced pankration, a mixture of wrestling and boxing.

Harm and contraindications

Despite the fact that recently sports nutrition has become increasingly qualitative and safe, there are a number of contraindications for its use:

• diseases of the gastrointestinal tract;
• diseases of the liver and urinary system;
• pregnancy and lactation;
• children and old age;
• allergic reactions and individual intolerance.

In any case, if you have any health problems, you should consult your doctor before taking sports nutrition.

You should also know what else can cause harm even in the absence of chronic diseases:

1. Concomitant use of mutually exclusive supplements. For example, gainers and fat burners neutralize each other's effects.
2. Exceeding the dosage. As a result, problems with the liver, gastrointestinal tract and urinary system may occur.
3. Wrong appointment time. Recommendations for taking supplements should be followed. For example, amino acids should not be taken on an empty stomach if you have problems with the gastrointestinal tract. Before taking proteins, it is also better to eat something with fiber, such as fruit.
4. Simultaneous intake of several sports drinks. Even high-quality drugs taken at the same time can cause great discomfort. For example, proteins should be separated as much as possible from amino acids.
5. Accepting a counterfeit or expired product. When consuming these, the body’s reaction can be unpredictable - do not risk your health.

Learn everything about sports nutrition.

Do not forget about possible individual intolerance to any supplement. Therefore, you should start taking them gradually, with a minimum volume, listening to your body. If your health worsens or an allergic reaction occurs, you should immediately seek medical help.

Composition of sports energy drinks in bodybuilding

Among the common components of energy drinks for athletes:

• purified water;
• carbohydrates (needed to load glycogen depot);
• electrolytes (mineral salts, ions);
• vitamins;
• various stimulants.

Let us dwell in more detail on the latter, because they play the main role in the issue of increasing energy potential. Most often found in modern complexes are:

• Caffeine. It bombs sharply, immediately. Lethargy disappears without a trace, but then a decline in strength invariably sets in. Pairs well with thermogenic fat burning supplements.
• Guarana. A high-quality natural source of caffeine. Controls the nervous system like a puppet. Replenishes strength and increases performance. Also helps with focus. Indirectly affects fat burning processes.
• Taurine. An amino acid that both stimulates and accelerates recovery processes. Helps with mass gain, blocks harmful catabolism.
• Geranium extract. A very powerful psychophysical booster. Its energy properties are several times greater than that of caffeine. Know that if you have DMAA in your stack, it will work!

Often amino acids and BCAAs are added to energy boosters to support muscles, L-carnitine to speed up fat burning, and L-arginine for a crazy pump. On average, the standard formula for an energy drink includes from 6 to 20 components. But more is not always better. It is necessary to take into account both the dosage and the potency of the active compounds.

Top 10 Top Sports Supplements

We offer you an overview of the most popular sports supplements with a specific description of each product: what it is, what it is for, how to take it, whether it is necessary to take it and what budget to set aside. Prices for products are indicative, since their variation depending on the manufacturer, quality and place of purchase is extremely large.

Whey Protein

• WHAT IS IT: The most common type of protein - a special high-protein nutrition for athletes. It is distinguished by its rapid absorption and good amino acid composition (only egg protein surpasses it in this indicator, but it is more expensive). Whey protein is made from whey, a byproduct left over from cheese making. According to the degree of purification and quality, it comes in three types: concentrate, isolate (this is nothing more than a more carefully filtered concentrate) and hydrolyzate, in which the protein is already partially fermented.
• WHY: Take whey protein to gain muscle mass; it quickly and effectively supplies the body with the amino acids necessary for this. At the same time, it is believed that isolate and hydrolyzate are preferable to take when “drying”, but the usual concentrate is simply when gaining muscle mass.
• HOW TO TAKE: Use whey protein usually 2-4 times a day, between meals. You can drink it for the first time in the morning, after waking up, and definitely after training. This type of sports nutrition is absorbed quickly, so it is advisable to combine its intake with casein, a slow-absorbing protein (casein is drunk before bedtime). Multicomponent proteins are also sold, in which whey is combined with casein or other types of proteins.
• MANDATORY OR NOT: Definitely yes. This is the most advantageous type of sports nutrition in terms of price/effectiveness ratio, which is included in the mandatory set of all athletes. If the question arises, which sports nutrition should a beginner start taking first, the answer is obvious. Whey protein, of course.
• HOW MUCH IT COSTS: If you take Ultimate Nutrition Prostar, a mid-price whey protein, it will cost approximately 3,600 rubles per month (including three times a day), at the rate of 40 rubles per serving.

All about whey protein

TOP 10 best whey proteins

Gainer

• WHAT IS IT: This is a mixture of protein (most often the same whey is used) with a complex of carbohydrates. In good gainers, they are selected so that the speed of their absorption is different. In most gainers, carbohydrates make up 1/2, and protein - 1/3 of the total serving volume, although other options are possible, with a bias towards carbohydrates, or vice versa, towards protein. Often such products also include other useful substances: enzymes, vitamins, etc.
• WHAT FOR: Gainers are designed to gain total body weight (not muscle, but total, that is, including fat). In fact, it is the most powerful tool for such purposes among all types of sports nutrition.
• HOW TO TAKE: Protein-carbohydrate mixtures are usually taken once a day - after training, but additional doses are possible if a very quick weight gain is required (for example, in the morning after waking up).
• MANDATORY OR NOT: Heavy-growing, thin ectomorphs must take a gainer - otherwise it is very difficult to budge a stubborn metabolism. It is better for endomorphs who are prone to obesity to refrain from taking such sports nutrition.
• HOW MUCH COSTS: Dymatize Nutrition Super MASS Gainer will cost, when used sparingly (2 scoops per day), approximately 9,000 rubles per month. It’s not cheap, but there are much more budget-friendly gainers – you can get by with 3,000 rubles (it’s still advisable to buy products without sugar, the more of it, the worse the gainer).

All information about the gainer

TOP 10 best gainers

Creatine

• WHAT IS IT: Creatine is a natural substance that is found in the greatest quantities in meat (the name is translated from English as “meat”); as well as in some other products. The most common. An affordable and at the same time effective form that is commercially available is creatine monohydrate.
• WHAT: Creatine, when taken, causes an increase in muscle mass and strength (especially in relation to dynamic “explosive” strength). One of the most effective and at the same time practically safe (in the absence of health problems) sports nutritional supplements.
• HOW TO TAKE: You can take 1 time per day after training in the amount of 5 g, stirring the powder in grape or any other sweet fruit juice. Previously, a so-called “loading phase” was recommended during the first few days of use, but its presence is now recognized as optional. After 4 weeks of taking it, it is better to take a 2-3 week break.
• MANDATORY OR NOT: Taking creatine is highly recommended - get progress and mental satisfaction from effective workouts.
• HOW MUCH DOES IT COST: There are now many inexpensive packages with creatine monohydrate on sale from different manufacturers; 1000 rubles per month will be enough for regular use.

All information about creatine

Amino acids BCAA

• WHAT IS IT: BCAA is a complex of three essential branched-chain amino acids (leucine, valine and isoleucine). Most of these supplements have a component ratio of 2:1:1 (two parts each of leucine, valine and isoleucine), but there are also formulas 4:1:1, 8:1:1 and even 12:1:1 - how advisable is it to take this? the amount of leucine is difficult to say.
• WHY: Essential branched-chain amino acids promote muscle gain and have a number of other beneficial properties, participating in various biochemical processes in the body. Not all researchers are unconditionally confident in their effectiveness, but in theory, the use of BCAA is promising in sports.
• HOW TO TAKE: Can be taken in the morning after waking up, as well as before, during and immediately after training (the post-workout portion can be mixed in one serving of creatine juice). Between taking BCAA and protein shake, it is better to pause for about half an hour so that the amino acids have time to be absorbed.
• MANDATORY OR NOT: This supplement can be classified as “second in line” in terms of the need to take it. Keep in mind that some types of proteins and gainers are additionally enriched with BCAA.
• HOW MUCH DOES IT COST: To regularly take high-quality BCAA, you will need to set aside about 3,000 rubles per month. It is better to avoid completely cheap options; they are most likely made from low-quality raw materials.

All about BCAA amino acids

Complex amino acids

• WHAT IS IT: Unlike BCAAs, complex amino acids include their full set, similar to that found in sports proteins. Often such complexes also include auxiliary useful components.
• WHY: They differ from proteins in much faster absorption and can serve as a good replacement for whey protein if an athlete suffers from lactose intolerance. Amino acid complexes promote the growth of muscle mass and strength.
• HOW TO TAKE: Usually taken several times a day: in the morning, before training and after, additional doses are also possible during the day. Dosage - in accordance with the manufacturer's recommendations.
• MANDATORY OR NOT: If an athlete does not consume proteins and gainers, then complex amino acids must be taken, otherwise you can do without them.
• HOW MUCH DOES IT COST: The cost of regularly taking high-quality complex amino acids will be 1500-2000 rubles per month.

L-carnitine

• WHAT IS IT: L-carnitine (levocarnitine) is a non-essential amino acid; in the body it is found mainly in the liver and muscle tissue.
• WHAT: Levocarnitine has a number of benefits, but athletes take it primarily to speed up fat burning (it transports fatty acids to the cell's mitochondria) and to obtain additional energy for training as a result of this process.
• HOW TO TAKE: This supplement is usually taken twice a day: immediately after waking up on an empty stomach and before training (other options are possible).
• MANDATORY OR NOT: If an athlete is not interested in burning fat, then levocarnitine can be completely avoided.
• HOW MUCH DOES IT COST: The cost of regularly taking L-carnitine will be 1000-1500 rubles per month.

All information about L-carnitine

Glutamine

• WHAT IS IT: Glutamine is a conditionally essential amino acid. Human muscle tissue consists of approximately 60% of it.
• WHY: This amino acid is taken based on its supposed anicatabolic properties, which, alas, are not confirmed by research (possibly due to the fact that glutamine is already widespread in nature and there is no point in taking it additionally). There are also reviews that taking this substance has a beneficial effect on the immune system.
• HOW TO TAKE: Schemes of use are different, it is better to focus on the instructions of the manufacturer of the specific supplement.
• REQUIRED OR NOT: Taking glutamine is not necessary.
• HOW MUCH DOES IT COST: If you still use supplements with this amino acid, then the approximate costs will be 1000-1500 rubles per month.

Supplements to Boost Testosterone

• WHAT IS IT: This group includes a fairly large number of additives with different compositions. Alas, the main property that they all have in common is ineffectiveness (except for the placebo effect during administration). Moreover, for some it is confirmed by several studies, such as ZMA.
• WHY: Taken, as the subtitle suggests, to increase testosterone secretion. Sometimes they try to sell potency enhancing products (yohimbe and others) under the guise of such supplements. In fact, the flow of blood to the genitals and the increased erection that these drugs stimulate is one thing, but the secretion of testosterone is quite another.
• HOW TO TAKE: Dosage regimens vary, depending on the manufacturer's instructions.
• REQUIRED OR NOT: No need to take. And if you have problems with testosterone levels, it is better to consult a competent doctor. This is not a sports issue, but a medical one.
• HOW MUCH DOES IT COST: The cost of a package of “testosterone booster” is 500-1000 rubles. It is usually designed for a month.

Fish oil and Omega-3

• WHAT IS IT: Omega-3 polyunsaturated fatty acids, the main source of which is fish oil, are a kind of “good fats” that have a number of positive properties for the human body (in this they are similar to vitamins, although they are not).
• WHAT: Athletes take capsules with Omega-3, as they promote muscle gain, protect joints and ligaments from overload, increase endurance, have anti-inflammatory activity and... attention! unlike the supplements described in the previous paragraph, they actually slightly increase testosterone secretion.
• HOW TO TAKE: They are usually taken 2-3 times a day with food.
• MANDATORY OR NOT: Omega-3s must be taken (many people misunderstand and underestimate their importance).
• HOW MUCH DOES IT COST: Omega-3 sports supplements are quite expensive and pharmaceutical drugs may well be an alternative to them. Costs will be 500-1000 rubles per month.

Vitamin and mineral supplements

• WHAT IS IT: Vitamin-mineral complexes do not need any special introduction. For many people, their regular intake has long become the norm of life, because they allow you to get the required amount of vitamins and microelements, regardless of the quality and quantity of food, including during periods of the year when natural food is extremely poor in vitamins.
• WHY: Athletes take them to maintain general tone, maintain health and immunity, and speedy recovery after hard training.
• HOW TO TAKE: Take multivitamins once or twice a day with food.
• MANDATORY OR NOT: Admission is required (or at least highly desirable). Moreover, regardless of whether a person goes in for sports or not.
• HOW MUCH DOES IT COST: Pharmacy vitamins have a very low cost: 150-200 rubles per month. Well, you will have to spend more on special sportswear: 1000-2000 rubles per month.

What from this list should a beginner take?

Let's summarize: what kind of sports nutrition should a beginner take, what supplements can he do without, and what should a novice athlete not spend money on at all.

• The most effective sports nutrition for muscle growth from the top 10 that you need to take: whey protein, gainer (for pronounced ectomorphs), creatine, vitamin-mineral complexes and Omega-3.
• “Second line” supplements: BCAAs, amino acid complexes, if for some reason the athlete does not take protein. You can also add levocarnitine here, with some reservations, if the athlete is interested in burning fat.
• Sports supplements that a beginner does not need: glutamine and testosterone boosters.

How does an energy drink work?

Energy drinks affect the nervous system, the heart, replenish the lack of energy and increase blood pressure. Through their use:

• It’s easier to gain lean muscle mass;
• manage to lose weight faster;
• strength increases;
• stable anti-catabolic protection is formed;
• the body recovers in a short time after training;
• homeostasis is normalized - the ratio of minerals, vitamins, salts, liquids;
• mental activity increases.

In general, they really do have benefits. If you consider that they are still easy to drink, have a pleasant smell and taste, then in general all doubts about “to drink or not to drink” disappear by themselves.

Amino acids

For rapid recovery and increased endurance, the following amino acids are recommended:

• BCAAs;
• glutamine;
• L-ornithine;
• L-arginine.

BCAAs are essential amino acids that are not synthesized by the human body. Reserves are replenished by choosing the right diet or using sports supplements.

Taking BCAAs has a beneficial effect on the regeneration of muscle tissue, burning subcutaneous fat, and building muscle mass. Fast recovery after training and increased speed will allow you to get a more significant effect from strength and aerobic training.

Taking BCAAs has a beneficial effect on muscle tissue regeneration

During cutting and high-intensity training, it is necessary to include the non-essential amino acid glutamine in sports nutrition. Developing endurance requires increasing the intensity and number of repetitions per set. Glutamine promotes rapid recovery of the body, improves sleep quality, and activates the immune system. Taking glutamine accelerates the synthesis of growth hormone, releases energy, helps restore normal intestinal function and detoxify the body. Contained in dairy products, eggs, legumes, fish, meat. The daily norm is from 1 to 4 per day, depending on the intensity of the training process.

Who is it suitable for?

You need to understand that a real sports energy drink is many times stronger than a cup of aromatic coffee. Moreover, this is a serious product, and the approach to it should be accordingly.

It can be used by anyone who trains on a regular basis - bodybuilders, cyclists, runners, fitness enthusiasts, connoisseurs of firm butts. Any activity lasting longer than 50-60 minutes is a reason to use an energy drink. It doesn’t matter whether we are talking about working with sky-high weights, when the barbell bends from the pancakes like a thin blade of grass, or about the familiar cardio. If the workout should be very long - more than two hours - slow carbohydrates should be used additionally.

Energy drinks are not only for professional athletes. They are needed even by those who are constantly fighting with the hated scales that show frightening numbers. After all, during the diet period it is very difficult to lead a normal lifestyle - there is not enough strength for anything. The energy drink will help out - it will nourish the body and improve your mood. And then, you see, the scales will become friends.

Strengthening your health

People do not always ride a bike for active training, participation in competitions, or to lose weight. Sometimes cycling is just a way to maintain good health and mood. In this case, you should take care of strengthening blood vessels and the heart muscle and protecting the joints, because they bear the main burden.

Omega-3 unsaturated fatty acids are a supplement recommended for all types of aerobic and anaerobic exercise, regardless of training goal. It will help strengthen the immune system, protect internal organs from negative effects and slow down the aging process of the body.

How to take energy drinks for bodybuilding workouts?

Bodybuilders take energy drinks in different ways. When compiling them, take into account:

1. loads;
2. training experience;
3. concurrent use of other sports drugs;
4. health status;
5. training intensity.

Most often, energy profile drugs are taken 15-30 minutes before physical activity. To get a more dramatic effect from the training, combine the stack with gainers, proteins, and carnitine.

It is forbidden to use several invigorating compounds at once, or to wash down tonic mixtures with coffee and caffeine-containing drinks. Also, you should not combine energy tonics with fatty acids, otherwise the stimulation may turn out to be excessively strong. You don't want your nervous system's eye to start twitching, do you? Overdosing on stimulants is dangerous. Remember this!

Isotonics

Isotonic drinks are specially designed to increase endurance. Marathon runners drink them at distances, and in general, almost all athletes. The composition of isotonic is simple: fast carbohydrates + minerals (potassium, manium, sodium, etc.) Therefore, isotonic does an excellent job of giving the body water, carbohydrates and minerals. As a rule, isotonics are used directly during training or other physical work. And perhaps this is one of the few products that was specifically designed to increase endurance.

Examples:

• ISO X
• ISO plus powder

Is there any harm from drinking energy drinks?

Energy drinks are not always a good thing. Their illiterate use can lead to serious health problems. Most often, side effects are caused by high doses of caffeine and its analogues. This stimulant affects the functioning of the heart, leads to surges in blood pressure (especially if you are hypertensive), and can cause arrhythmia.

You also need to remember that most of the components of energy drinks are of chemical origin. The liver processes them. If yours is not in the best condition, prepare for problems.

There is no need to drink sports energy drinks on a regular basis. Call them for help only if you really need an increase in energy and strength.

Contraindications

Among the contraindications to taking energy drinks:

• hypertension;
• heart and vascular diseases;
• severe pathologies of the gastrointestinal tract.

Stimulants can increase blood pressure, which can lead to a hypertensive crisis. They have a negative effect on gastritis and stomach ulcers. All this must be taken into account so that in the pursuit of steel muscles you do not give up.

Should you eat while exercising to lose weight?

To answer this question, you need to understand at least a little how the human body works. Any action, even the smallest one, such as blinking, requires energy. It is continuously spent on respiratory movements, heart function, brain activity, and contractions of the walls of the digestive system. Therefore, even at rest, a person burns fuel. When he starts walking, or even running, fuel consumption increases rapidly. And when he goes to the gym and starts not only doing cardio training, but also includes strength training, the costs increase even more. It is on this mechanism that all weight loss exercises are based. If you don’t have enough energy, the body will extract it from the body’s reserves. Maybe then you can just not eat, sit in the gym for a week and within a week admire your slender figure in the mirror? But no! Our body is very cunning and amazingly designed - it will not take everything from reserves, but only a small percentage. If he is not given any energy at all, then with a feeling of weakness he will simply put the starving person to bed in just a few days, since he will save fat to provide energy for life processes. And a small note for those who plan to lose weight without sports - without dieting, the body will first burn muscle tissue and only then start burning fat, so cellulite will be in place even with good weights. Therefore, even very fat athletes need to monitor the regular supply of quality energy to the body.

Interaction with other tools

When you take one drug, everything is simple - read the instructions, open the jar, take a dose. If you decide to take several medications at once, you need to figure out whether they can be combined. Here's what you need to know as you plan your energy course.

Energy drink compatible products	supplements for muscle growth proteins gainers creatine
Products incompatible with energy drinks	other energy drinks stimulants pre-workouts fat burners containing stimulants

On days of low-intensity training, it is better to avoid energy tonics. Otherwise, you may experience increased insulin release. The exception is energy drinks with a low glycemic level, but they are not so easy to find.

Losing weight, remember! The body first breaks down muscles, and only then takes on fats. Therefore, without training, you will not be able to become slimmer, even if you swallow energy drinks or fatty drinks. You still have to move!

How to recharge your energy before strength training?

Oatmeal is an ideal pre-workout meal. There are many opinions about eating and sports nutrition before training. Some people think that regular food rich in protein and complex carbohydrates is enough. Indeed, without proper nutrition it is impossible to exercise effectively. Food will give us energy during training and also delay the breakdown of protein. Studies have shown that training on an empty stomach almost doubles the catabolism process. To help you feel good during your workout and minimize catabolic processes, you should eat well two hours before your workout. Lack of energy will lead to the production of cortisol, which will lead to muscle loss.

Even a morning cardio workout or light abdominal exercise should not be done on an empty stomach. Especially heavy strength training.

Eating before a workout is designed to replenish your fuel supply, this will reduce fatigue and create the preconditions for muscle growth. The volume of food should not be huge: about 400 kcal, 70% of which should come from carbohydrates with a low glycemic index (oatmeal and vegetables), and the remaining 30% from quickly digestible protein (egg whites and chicken fillet). Fats take much longer to digest. Therefore, the amount of fat in your pre-workout meal should be minimal. Ideal: 100 grams (dry) of oatmeal brewed in water, one banana and six egg whites.

The best energy drinks on the market

The best energy drink is the one that suits you. We list the products that are worth paying attention to:

Liquid pre-workout Red Labs Red 3D

A stack that acts in several directions at once. It increases strength, promises good focus, sends fat into the firebox, and swells the veins to incredible sizes. With it you will forget about muscle pain and painful muscle recovery. Contains mega-cool components: 2-amino-6-methylheptane, N-Acetyl-L-Tyrosine, methylxanthine, 1,3-dimethylamylamine, synephrine, etc.

Liquid drinks Sportinia

A tasty and healthy solution for lovers of an active lifestyle.
Sportinia Guarana is a product based on guarana. Enriched with antioxidants. Provides stimulation of the immune, nervous and muscular systems during extreme overload.

Sportinia Vitamine C is a sports drink containing ascorbic acid. Strengthens the immune system, increases performance. Accelerates the removal of toxins from the body.

Jack3D from USP Labs

A pre-workout stimulant that has repeatedly received the title of best. It contains a complex formula formed by arginine, caffeine, creatine, beta-alanine, geranium extract, and lemongrass. Already from these components it is clear that Jack3D is a hot thing. Taking the energy drink guarantees great stimulation, awesome pumping, blocking muscle acidification and increased strength.

APS Mesomorph

Another powerful energy formula that boasts the presence of Geranium and creatine, containing optimal doses of vitamins and amino acids. With it you will be able to assess your real genetic potential, and rest assured, it will surprise you. Mesomorph significantly increases physical endurance, prevents the release of lactic acid and prevents rapid muscle acidification. At the same time, it creates conditions for turning dead muscles into enviable cue balls and accelerates recovery processes.

We hope you understand that APS Mesomorph is a development for bodybuilders, not office sufferers. The stack is powerful and suitable only for professionals.

Revang Nutrition Hyperdose

This energy drink, unlike the previous one, can be taken into account not only by athletes, but also by “nerds”. Its use promotes active brain function, increased blood circulation, energy boost and excellent pump. It doesn't matter if you want to pump up your buns or solve an abstruse problem, Hyperdose is here to help.

Don't be afraid to experiment with modern energy drinks. By testing and comparing, you will find the product that will give you the level of stimulation you require. Usually, having tried an energy tonic once, people keep the drink they like in reserve - “suddenly there is a war, but there is no strength.”

But don’t forget about your health. There is no need to try to turn into Spider-Man if even the tonometer is shocked by your blood pressure readings. Balance is important in everything, including the issue of energy stimulation.

Eating at home

A person’s physical condition largely depends on his diet, and some seemingly familiar foods can significantly increase his stamina.

Drink Recipes

Fresh juices from vegetables and fruits have a very good effect on the body, including endurance. Their influence is based on the high content of vitamins and microelements that are necessary for humans.

Among them, especially noteworthy:

• pumpkin;
• carrot-apple;
• orange;
• beet;
• tomato

Homemade energy drinks are also highly effective.
Find out how a training mask affects the development of endurance.

Homemade sports drink made with honey and rose hips

Ingredients:

• honey - 3 tbsp. l.;
• rosehip syrup from the pharmacy - 3 tbsp. l.;
• juice of half a medium lemon;
• ascorbic acid - 200 mg.

Dilute all ingredients in 1 liter of clean water.
You can take such a healthy and tasty drink with you to training and drink small sips during it. How to prepare and what are the benefits of a homemade sports drink: video
https://youtu.be/FxBKFcrGi6k
Black tea tonic

Ingredients:

• black tea - 3 tsp;
• ascorbic acid in dragees - 20 pieces;
• water - 500 ml.

Pour boiling water over the tea, add ascorbic acid, mix well and cool.
The drink should be drunk in small sips during training. This will restore water balance, give you a feeling of freshness and a surge of strength. Pay attention to protein shakes for muscle building.

Decaf homemade tonic

Ingredients:

• honey - 2 tbsp. l.;
• succinic acid - 200 mg;
• tincture of eleutherococcus in alcohol - 30 drops;
• juice of one medium lemon;
• water - 1000 ml.

The chilled drink should be drunk in small sips before and during training.
Important! A nut-honey mixture with dried fruits improves stamina well. To do this, chop any nuts and dried fruits and add honey and lemon juice to taste. The mixture should be stored in the refrigerator in a glass container and consumed a tablespoon twice a day half an hour before meals.

Healthy foods

Physical endurance depends on adequate nutrition and the presence of all necessary vitamins and microelements in the body.

Some foods are especially rich in these substances:

• beets - actively helps to produce creatine, which is indispensable for the full functioning of muscles and their energy exchange with nerve cells;
• dried fruits - promote increased cell nutrition and oxygen saturation of the blood;
• fresh tomatoes contain lycopene, which is a powerful antioxidant;
• cranberries and lingonberries - saturate the body with vitamins and improve resistance to pain;
• ginger - relieves tension, heaviness and muscle pain;
• bananas - high potassium content improves the condition of the heart and blood vessels;
• seafood - high iodine content helps improve body tone.

Review of sports nutrition for endurance: video
https://youtu.be/pskOC0C4b4s
There is an opinion that sports nutrition is a panacea, without which it is impossible to achieve the desired sports results. However, it should be understood that this is not a miracle cure at all. A beautiful and resilient body is the result of a complex effort of proper nutrition, physical activity and sports supplements. Only in this case will taking sports nutrition be the most effective and safe.

Sports nutrition Sports and fitness Types of sports nutrition For endurance