How to take sports nutrition correctly with a guarantee of results

Content:

1. Protein (protein bars)
2. Gainers
3. Pre-workout supplements and energy drinks
4. Creatine
5. Amino acids
6. Isotonics
7. Fat burners and L-carnitine
8. Vitamins and minerals
9. For good health
10. Forms of release of sports nutrition
11. Where can I buy?

We can say with confidence that sports and physical activity significantly improve our quality of life. When deciding to go in for sports, we usually set certain goals for ourselves: building muscle mass, losing weight and shaping our figure, or generally strengthening our body.

With regular training, our body is literally transformed - both externally and overall. If we compare this with decorating apartments, then an active lifestyle with an occasional visit to the fitness center, in terms of its effect on the body, can be compared to cosmetic repairs, and regular, serious exercise in the gym can be compared to a major overhaul. But, as you know, major repairs are much more expensive and energy-consuming than cosmetic ones. It’s the same in sports, if you are focused on significant results.

With a serious approach to training, there is always a need for additional proteins and amino acids, vitamins and minerals, as well as additional energy.

To achieve high athletic performance, training alone is not enough. When losing weight, for example, it is important not only to lose extra pounds, but also to maintain muscle tissue. Accordingly, it is necessary to supply the body with a sufficient amount of high-quality protein. When building muscles, the “right” carbohydrates also play an important role. In addition, the daily caloric expenditure should not be more than what the body consumes.

And this only applies to adequate nutrition of muscle tissue. If we consider all the systems of the body as a whole, then during intense training, each of them requires additional supply with all the necessary elements.

Sport is hard and painstaking work that requires patience and a well-calibrated approach. In order for this work to lead to significant progress, it is necessary to add special supplements to your daily diet.

Sports nutrition is an important attribute in the daily life of any professional athlete. In particular, in bodybuilding, the following ratio is often cited: muscle growth is due to training only 30%, and the remaining 70% is nutrition and rest.

Next, let's consider the question - how to take sports nutrition correctly , and which sports nutrition to choose based on your goals?

The main types of sports nutrition, and how to take it correctly?

Sports nutrition has its own classification, which determines the purpose of a specific supplement. Let's look at them separately.

But in fact, the word bodybuilding means beautifully building a body.

And still no steroids.

And it turned out that the main thing in building a beautiful body without steroids is:

the right training program.

Such programs began to appear relatively recently. Just 5 - 7 years ago. They have not yet reached a wide range of readers.

And even instructors in gyms and gyms, out of habit (or lack of knowledge), often write exactly the Joweider training system to a beginner.

I saw enough of this while working at the fitness center. And in our Sports Palace, where I often go to see my friends and coaches.

What happens when a beginner is given such a program?

He begins to progress and within the first 2 - 3 months he sees the results of his training. The person believes that he is on the right path.

But such programs (when you have from 8 to 20 exercises per workout) work hard for a pure athlete. And in a couple or three months the body wears out, in the literal sense of the word. And the person stops progressing.

Again, careless instructors (may competent trainers forgive me) begin to say that the muscles are accustomed to the load, and the set of exercises needs to be changed, or even completely - they offer chemistry (steroids) to get results.

You need to stay away from such instructors; they themselves “pumped themselves up with the help of chemistry.” And they simply don’t know other ways to help you.

With the right set of exercises, you can practice for years and get results.

The muscles get used to the load and become stronger each time.

Here's a look at Vyacheslav's photo.

He is a simple student, and sometimes he doesn’t have enough money just for food, not to mention sports nutrition and especially chemistry.

And why does he need chemistry? He is a willing bodybuilder. Vyacheslav intuitively worked out correctly, and when we met him, I adjusted his training, and he made even more progress.

And here is a photo of 15 year old Roman Ponomarev

Roman worked out for 2 years to no avail, he couldn’t bench press 50 kg—that’s 2 years—that’s it. And the trainers offered him anabolic steroids.

But he flatly refused, he wanted to quit several times, but he likes to study.

Then we met him and he asked for individual training (coaching).

And not even a year had passed since he and I made a wonderful figure.

During this time, Roman acquired the following strength indicators: Bench press - 105 kg at one time, bench leg press 260 kg - working weight and pull-ups 10 times with a weight of 20 kg.

Agree, why does he need chemistry? And we did the abs with him, again by training the abs correctly, and not at every workout.

At the same time, as needed, we trained without the use of sports nutrition.

Why am I writing this to you? I just want you to understand that bodybuilding and powerlifting now do not need anabolic steroids, now everything is decided by the right training program (set of exercises).

For teenagers, I wrote a book for effective training.

Guys, buy the book, it was written especially for you. Save a lot of time and effort.

For those over 17 years old, I have compiled a whole course of training: “Effective classes” . You will also save on time (from fruitless training).

Protein

Protein is taken when pursuing one of the following goals:

• gaining muscle mass
• proper nutrition and muscle recovery
• maintaining muscle tone while losing weight.

Taking protein additionally saturates the body with protein, which serves for the growth and tone of muscle tissue.

Several types of protein can be distinguished depending on the type of raw material used.

Let's focus on the main ones:

• Soy protein (medium absorption rate)
• Egg (above average absorption rate)
• Whey (quickly absorbed, best consumed after training)
• Casein (slowly absorbed, best consumed before bedtime)

How to take this sports nutrition for weight loss and how to take it to gain weight?

1. To gain muscle mass, it is recommended to take fast proteins in the morning, before and after training.
2. Slow-acting proteins are recommended for weight loss. Take either post-workout or as a snack.

One of the most common and easiest ways to prepare protein is to stir it in a shaker. You need to mix the protein powder with water or milk and shake well (10-15 seconds).

Amino acid reserves can also be replenished by eating special protein bars. They will fill you with energy and protein, which are so necessary both before and after training.

How to take sports nutrition and why

The intake of sports nutrition is justified by the purpose. It is the desire to gain muscle (or non-muscle) mass, increase strength, and lose weight. Each supplement should be considered separately, analyzing its effect on the body and the subtleties of its use.

How to drink protein

The sports supplement is used to replenish protein reserves in the body. The product is relevant if the trainee does not have the opportunity to obtain the required amount of the substance from food.

There are several types of protein:

• Whey is the most common, cheapest and most effective. It is obtained by processing whey and is produced in a ratio of 80/20 (proteins/carbohydrates, respectively). Absorbed quickly by the body, suitable for athletes of different levels.
• Casein is a protein that will be absorbed by the body within 5-7 hours. Average cost and good results with proper use.
• Hydrolysates are an analogue of whey protein that are of higher quality, fewer impurities, faster digestibility and easier on the stomach.
• Isolate is the product with the highest percentage of protein, an excellent option for an experienced athlete on a low-carb diet.
• Soy is a protein obtained from soybeans. An ideal option for people who have completely abandoned animal products. Among other things, this type of sports supplement contains enough vitamins.
• Egg - Athletes prefer this product for the most effective gain of clean muscles. Contains a complex of amino acids and is distinguished by an amount of protein close to the maximum.

How to choose the RIGHT protein. Full review!

We recommend: Whey / Concentrate + Isolate / from 70 g of protein per 100 g of product.

You should take the sports supplement as follows:

• It is advisable to take all types of protein after training to ensure high-quality restoration of muscle fibers.
• Taking the product before training is questionable - the only option for restoring potentially wasted resources by the body after training.
• Casein is good to drink before bed to neutralize protein loss during sleep, as well as in the morning.
• It is not recommended to drink egg whites at night, but should be taken after training, during the day, replacing or supplementing meals.
• The whey supplement is drunk after training and throughout the day, replacing meals.
• Soy is a great option for post-workout, but not at night.
• Hydrolysates are taken at any time of the day, preferably after training, for muscle recovery.

How to take protein correctly?

Beginning athletes may not know how often to drink protein. The answer to this question is simple: as much as needed. The supplement should be taken not only on training days, but also during rest periods. Muscle does not grow during exercise, but during recovery after it.

A portion of the cocktail complements or replaces a meal. Ideally, you need to get about 2 grams of protein per kilogram of weight per day. If you can’t achieve this result with regular products, you should drink protein.

How to drink gainer

A gainer is a way to get the missing amount of carbohydrates. The product is used to achieve a calorie surplus. This is relevant during periods of muscle gain and increased activity.

Gainer is carbohydrates. In excess, they will lead to muscle growth with a certain percentage of body fat. If we remember the concept of “carbohydrate window”, known even to fans of iron sports, it becomes clear how to take a gainer. Here are some recommendations:

• If a person takes the product after exercise, during the carbohydrate window, his body will learn to use carbohydrates correctly.
• Gainer can be drunk in the morning to saturate the body with energy, before training - in fact, for the same purpose, and also after it - for enhanced mass growth.
• It is not recommended to take a gainer at night - it is better to trust casein.

Gainer is available in percentage ratios from 10/90 to 40/60 (proteins/carbohydrates, respectively). There are hybrids - 50/50. The higher the percentage of protein in a gainer, the higher its cost.

How to take creatine

Creatine is a favorite amino acid among strength athletes. Allows you to gain 4-5 kilograms of mass in a short time, increase strength indicators by 10-20%, and also serves as an “energy booster” for the body during the first course.

Creatine is an amino acid obtained from meat. To get the daily requirement, a person must eat about 3-4 kg of meat product per day, which is expensive and somewhat disgusting.

The increase in strength comes from energy, as well as the kilograms gained. Weight gain occurs due to the fact that the muscles absorb creatine, and it absorbs water. The athlete taking the product is filled with water, the muscles visually become larger and more impressive. How to take creatine is a rule.

• It is worth starting taking amino acids with small dosages. On a day without training - 5 grams in the morning, on a day of training - 5 grams in the morning and before training. This is how the first week goes. If the body does not react negatively to the supplement, you can continue.
• In the second and subsequent weeks (4 in total), the dosage can be increased to 10 grams. Although it is believed that the body cannot absorb more than 5 grams of creatine at a time, practice shows the opposite.
• After an athlete has completed a month's intake of an amino acid, they should take at least a 2-week break so as not to harm the body.

An important fact is that with a course of creatine you can gain muscle mass by increasing strength indicators. Water will leave the body, but the accumulated muscles will remain.

Important! If you abuse creatine, you can harm your liver! With the right approach and moderate intake, no negative effect is observed.

Pre-workout supplements

This type of sports nutrition should not be given much attention. Pre-workout complexes are not a prerequisite for quality training and muscle growth. Questions like “how to take predestren” arise among amateurs, but professionals also drink it. Here are a couple of recommendations:

• Take in small dosages (most often instructions come with the product) before training.
• Do not drink in the morning or at night.
• Do not abuse - they cause addiction.
• This type of supplement, if used incorrectly, can negatively affect the functioning of the heart - take it wisely.

Almost all pre-workout supplements are addictive because they are based on caffeine. As a result of their excessive intake, lethargy and dependence are observed.

How to take L-carnitine

Levocarnitine: how to take? This is the question asked by girls and athletes who want to get rid of a couple of extra pounds. The amino acid accelerates metabolism, which is why training and diet bring results.

The time to take L-carnitine is before training, regardless of the supplement form: syrup, powder or tablets.

Intensive use is allowed, but only by competitive athletes.

BCAA and amino acid complexes

The two types of sports nutrition can be safely combined - BCAA, although positioned as a separate sports supplement, is also an amino acid complex.

Read also: BCAA (BCAA) or protein: which is better?

How to take BCAA, amino acids - all experienced bodybuilders know the answer to these questions. Complexes in capsules are drunk before and after training, in the morning on an empty stomach. Powder variations are consumed in diluted form during classes and before bed. This ensures optimal protein synthesis with amino acids and rapid muscle recovery.

Athletes classify amino acid complexes as essential supplements. The explanation is very simple - you won’t be able to get all 20 amino acids from food. Especially in the right quantity.

Pre-workout supplements and energy drinks

Taking this type of sports nutrition is necessary to increase energy levels, endurance and strength.

A pre-workout complex is a combination of vitamins and minerals, restorative, anabolic and psychostimulant substances. Provides an influx of energy, increases endurance, strength and overall performance. Promotes quick and high-quality recovery after physical activity.

It is advisable to take half an hour before training, once a day. Stir with water.

Testosterone: harm and benefit, reviews from athletes

There is no hormone-based sports nutrition. Anything that contains testosterone, androgens and other male sex hormones in non-medicinal concentrations is classified as anabolic steroids. Such tablets and ampoules for intramuscular administration are considered potent substances. Their distribution is prohibited and criminally prosecuted. These include testosterone. Sports nutrition, the harms and benefits of which have long been studied, has nothing to do with anabolic steroids.

The harm of steroids is enormous: after a month on the course, the production of your own hormones decreases. The body has no need to work - after all, hormones come from outside. Almost all men develop gynecomastia. As a result, in order to bring the hormonal balance back to normal, so-called post-cycle therapy is required after the course.

Reviews from athletes about such tablets and injections are mixed. Some people irrevocably ruined their health with such supplements, while others were able to achieve their dream body thanks to them.

Creatine

Creatine helps you gain lean muscle mass. Improves muscle relief. Capable of increasing testosterone secretion.

You should take 5-10 grams per day if your weight is less than 90 kg; if you weigh over 90 kg, the dosage should be increased to 15 grams. After 2 months of course use of this supplement, you should take a break.

It is recommended to mix creatine with juice or a sweet drink. Can also be used together with a gainer.

Creatine is taken immediately after training. On rest days, the dose can be divided into 2 stages (in particular, if the dosage is 15 grams): the first dose in the morning, the second in the afternoon.

It's impossible to eat so much

The fact is that professional athletes during competitions and intense training experience an urgent need for nutrients: proteins, vitamins, minerals, carbohydrates. It is simply impossible to satisfy this need with ordinary food, even balanced and nutritious food - they would have to eat kilograms of vegetables and drink liters of milk.

photo from the site 10wow.ru

Typically a person consumes 2500-3500 calories per day. This is approximately what we eat every day. In order to actively build muscle mass, the number of calories needs to be at least doubled. Imagine that starting tomorrow you will have to eat twice, or even three times as much. By the way, before the invention of sports nutrition, professional powerlifters ate up to 7 times a day, including at night. And we slept at least three times a day. The rest of the time was spent on intense training. It’s true that those athletes looked a little thicker than the average person - no match for modern piles of muscles.

Amino acids

Taking amino acids is necessary for high-quality restoration and growth of muscle tissue. It is important that amino acids must be taken both during muscle gain and weight loss so that muscles can grow without undergoing catabolism.

Weight - Dosage

Up to 60 kg - 10-13 grams of amino acids

61-80 kg - 14-16 grams of amino acids

81-100 kg – 17-20 grams of amino acids

Over 100 kg - 21-30 grams of amino acids

It is recommended to divide the daily dose into 2 times: before and after training.

Reviews from doctors and athletes about the use of protein

Feedback from athletes is positive: regular consumption of protein has helped hundreds of thousands of men and women around the world achieve their dream figure. In order to gain high-quality and dense muscle tissue, it is enough to regularly take enough protein and train properly.

Doctors are not so categorical and are in no hurry to sing enthusiastic odes to protein supplements. They warn: high doses of protein are toxic to the body, and if there is a tendency to kidney disease, they can even provoke the development of chronic renal failure.

Isotonics

Isotonic drinks are able to maintain both water and mineral balance in the body, restoring enzymes lost during intense physical activity.

Isotonic drinks saturate the body with beneficial moisture, which is needed both for training and for restoring the body after it.

How to take sports nutrition in the form of isotonics?

During the training process, it is necessary to drink at least a liter of isotonic drink directly during physical activity. To restore balance, you can take the drink 20 minutes after training.

How is it recommended to take isotonic drinks for weight loss?

If you are in the process of losing weight, it is recommended to drink about 250 ml of isotonic water half an hour before exercise. During training, drink in small doses as thirst arises.

Amino acids: benefits and harm to the body

Amino acids come in either tablet form or a sweet-tasting liquid. The main purpose of taking it is to instantly replenish nutrients that could prevent catabolism.

Amino acids can be replaceable and irreplaceable. Some of them enter the body with food, some are produced in the intestines. Human muscles are built from these substances. With their deficiency, which is observed during fasting, the process of catabolism begins - the body “eats” its own muscles. BCA sports nutrition works in a similar way and brings nutrition to muscles and benefits.

The harm of amino acids is the immediate absorption of high doses of protein. Yes, this is what prevents the processes of muscle tissue breakdown. Taken before training, such drugs promote hypertrophy of muscle tissue. But if a person is not in ideal health, high dosages of amino acids can cause damage to the liver and kidneys.

Fat burners and L-carnitine

Fat burners promote accelerated burning of the fat layer and, thereby, drawing muscle relief. These drugs can speed up metabolism. Caffeine in most fat burners helps increase energy, strength and endurance.

It is important to take fat burners in combination with cardio exercise and low-carb diets to achieve the desired result.

It must be taken in 2 stages: the first dose - in the morning, the second - before training or in the afternoon, if there are no classes. It is not recommended to take fat burning medications 6 hours before bedtime.

L-carnitine not only has a fat-burning effect, but can also increase an athlete’s performance and reduce fatigue.

If the goal is weight loss, then you should take 3-5 g/day. To increase strength, the recommended dosage is up to 8 g/day.

On training days, the dose should be divided into 2 times: the first in the morning, the second before training. On a rest day, the dose can be divided into 3 times.

Vitamins and minerals

Vitamin-mineral complexes provide the body with all the nutrients it needs. They replenish the lack of vitamins and other microelements that are intensively consumed during the training process.

These complexes are usually taken in several capsules (servings) throughout the day. Recommended times of administration: breakfast, lunch, dinner, during meals.

The maximum period for taking the complexes is 2 months. Next, you should take a break for at least a month.

Forms of release of sports nutrition

There are several forms of sports nutrition:

1. Capsules. Capsules most often contain vitamin-mineral complexes, fat burners, and amino acids.
2. Pills.
3. Powder. Protein, gainers, multicomponent complexes, and isotonics are produced in this form.
4. Gels. Most often in this form you can see isotonics and energy drinks.
5. Liquid form is the most concentrated form. Fat burners, isotonics, proteins, gainers, vitamin-mineral and pre-workout complexes are common in liquid form.
6. Protein bars.

Food comes last

In conclusion, it is worth saying that excessive consumption of sports nutrition products can turn the positive effect of bodybuilding and fitness into a negative one. The average amateur can achieve quite decent results without any additives. Based on this proven truth, you must understand that lack of progress is the result of errors in training, nutrition or rest. And additives have nothing to do with it.

photo from the website life.mediamall.ge

No supplement can make initially incorrect training productive. If a combination of training, natural food and rest does not give you results, do not think that you can get the ball rolling with sports nutrition. You're probably just not training, eating or resting properly. Find out, find the reason, eliminate it, and only when you start to “grow” can you experiment with concentrates with a pure soul. At your own responsibility, of course.