What sports nutrition is necessary? Sports nutrition for beginners: where to start and how to choose? Nutritious protein bars

The diet of people actively involved in sports includes not only the regular menu, but also special group products, called sports nutrition, which allows you to achieve certain goals set for the athlete. Sports nutrition helps you get rid of extra pounds or, conversely, gain weight, increase muscle definition, and increase endurance and strength. All this works only when the nutrition is correctly and competently selected.

The peak of popularity of bodybuilding in the CIS countries occurred in the first half of the nineties, when gyms were widely installed in basements and semi-basements. These times were distinguished not only by the equipment and location of rocking chairs, but also by the underdeveloped sports nutrition industry. It was possible to purchase separate TwinLab and Vader products, as well as Belarusian proteins “Atlant” and “Arena” packaged in plastic bags. You could buy a variety of steroids without much difficulty.

Currently, anabolic steroids of synthetic origin are prohibited and equated to narcotic substances. This in no way influenced the choice of sports nutrition, since today the athlete has free access to a huge number of products of natural origin. On the territory of Russia they are classified as dietary supplements - biologically active additives. The expansion of the range of sports nutrition was facilitated by the emergence of foreign and domestic companies actively using advanced technologies.

A large selection certainly makes an athlete’s life easier, but requires a clear understanding of each product presented. This will allow you to select a drug that ideally matches the goal set for the athlete, as well as his own individual characteristics.

There are a huge number of different active food additives, but the most widespread are the following:

• protein concentrates;
• gainers;
• creatines;
• L-carnitine;
• amino acid complexes;

Each drug has its own purpose and application features.

Protein shakes are the most popular way to fuel muscles. The term "" means "protein". It is the main material for the growth of muscle tissue. The amount of pure protein in protein concentrate is about 70-90 percent. No other product can boast of such a composition.

Another advantage of a protein shake is that it is not only high quality, but also quickly absorbed by the body. If the absorption of meat after consumption takes 2-3 hours, a protein shake takes 30 minutes. To obtain a pure protein isolate concentrate, natural products such as whey, eggs, meat, milk, chickpeas, peas, and soy are processed and evaporated.

The most popular protein concentrate around the world is whey. This is the best biological supplement for active growth muscle mass. Whey protein, in addition to being quickly and easily digestible, contains amino acids. The latter play a crucial role in building sculpted muscles, since they maintain the tone of existing muscle tissue and promote the synthesis of new ones.

They represent the best sports nutrition for people with an ectomorphic - lean physique, for beginners who do not have muscle mass, which is the “base” for building a muscular, massive body. This makes a striking difference between a supplement and a protein shake.

The composition contains not only protein, but also free, quickly digestible carbohydrates, a special complex of vitamins and minerals. Thanks to this combination of components, carbohydrates release energy, which is required by ectomorphs or people with a fast metabolism to speed up the building process total mass for the subsequent formation of massive muscles.

Consists of methyl guanide acetic acid concentrate. It is present in small quantities in fish and meat. The action of the supplement is aimed at increasing endurance and stimulating recovery processes in the body after regular training.

This type of sports nutrition is actively used by both beginners and professional athletes during periods of repeated stagnation. For bodybuilders, consumption not only increases endurance, but is also a kind of impetus for further development.

L-carnitine

Popular food supplement for those losing weight, with a pronounced fat-burning effect. Levocarnitine is produced in the human body in the liver, but in small quantities. The process of its synthesis in laboratory conditions began to be simulated in 1960. The substance stimulates the process of destruction of fat deposits, during which energy is released. This allows you to take it not only for the purpose of losing weight, but also to turn existing fat into muscle.

Amino acid complexes

They are a supplement that optimizes metabolic processes so that all the substances used by the athlete are absorbed by the body correctly and efficiently, that is, they do not turn into fat deposits. In addition, of the existing twenty-two amino acids that ensure proper metabolism, nine are not produced in the human body, but are supplied exclusively with food.

Their lack negatively affects the training process. The best way to provide them in the required quantity for an athlete is amino acid concentrates. They are available in both capsules and liquid form. This allows you to choose the most convenient form for use.

BCAAs

It is a complex consisting of valine, isoleucine and leucine. It stimulates efficiency metabolic processes, allowing you to increase muscle mass, serves as an additional source of energy for better and more productive training, since it significantly increases strength.

Pre-workout supplements

They are preparations based on minerals and vitamins. They are taken before sports in order to increase the overall tone of the athlete, give freshness and vigor, and increase endurance. This has a beneficial effect on the quality of training, making it as useful and productive as possible.

Intended for use before training, it contains psychologically and physically active stimulant substances: geranamine, beta-alanine, caffeine. Some medications may contain BCAA and creatine.

Nutritious protein bars

They serve as a source of quick energy replenishment and include: compressed cereal, milk (casein) or egg white, muesli or nuts. The bars are great for use both before and after a workout to eliminate the “protein window” effect.

Arginine and other nitric oxide donors

Muscle tissue continuously produces nitric oxide. Therefore, it is of paramount importance for muscle development and growth. Donors have a similar operating principle. They stimulate active production of testosterone and growth hormone.

Supplements for strengthening joints and ligaments

Essential for bodybuilders and those who lift heavy weights. This group of drugs is represented by additives such as collagen, glucosamine and chondroitin.

How to take sports nutrition correctly?

There is nothing complicated about taking dietary supplements. The main thing is to strictly follow the instructions from the manufacturer and adhere to the recommended dosage. If the instructions for a gainer or protein concentrate indicate a dosage of 1.5 grams for every 1 kilogram of an athlete’s own weight, this is exactly the amount of the drug required per day.

Increasing the dosage will not adversely affect health and will not bring any side effects. All excess drugs that are not absorbed by the body are simply excreted, that is, they come out naturally.

Gainers for ectomorphs and proteins It is best to consume directly on days of sports activity. They are taken an hour before training and immediately after training. It is recommended to drink cocktails on rest days, no more than once a day.

Creatine and pre-workout supplements should be taken when inevitable “stagnation” occurs in training, characterized by a decrease in motivation for sports. These drugs allow you to get the necessary push to continue moving towards achieving the desired result. They should be consumed in limited quantities. If you overdo it, they will become addictive, that is, they will stop bringing a pronounced effect from taking them.

This sports nutrition regimen is intended for experienced bodybuilders. Beginners starting training require a slightly different approach. For the first months of playing sports, it is enough to take a gainer or protein.

The nuances of choosing the right sports nutrition

Both foreign and domestic manufacturers produce dietary supplements for athletes. Imported drugs are much more expensive. And if an athlete is faced with the question of choosing which manufacturer to give preference to, he should be guided by the fact that the best products were and remain the ones from Optimum Nutrition, Twinlab and Weider. These companies have an impeccable reputation.

There is no need to succumb to the temptation to buy cheap products. A low price is a sure sign that the buyer is faced with either a low-quality product or a counterfeit. Saving on your own health, results and effectiveness of training is highly not recommended. It is best to choose food from trusted manufacturing companies. To buy a truly original drug, and not a fake, you need to make all purchases exclusively in specialized, reputable large chain stores.

When, how and what sports nutrition is best to take for weight gain? Learn how protein, creatine, BCAAs and other supplements affect recovery and growth.

Even serious-level athletes often have cases when their progress in gym slows down or stops. Or even worse – regression begins. Then you need an additional push for growth. Properly selected sports nutrition can help you get the desired results again.

Whey Protein for Muscle Gain

Protein is the basis of any sports nutrition regimen.It’s obvious: it’s convenient to take with you, it’s easily digestible and effectively covers the body’s need for protein. Protein comes to the rescue in those moments when you don’t have time to prepare food or just don’t want to eat another chicken breast or steak.

Protein should be used in certain time in the indicated dosage (dosage is calculated for an athlete weighing about 90 kg):

20 g immediately after waking up: your body has been hungry for 8 hours or more, so it's wise to drink a protein shake as soon as you wake up. This will bring you out of the catabolic state and trigger muscle growth mechanisms. In the morning we don’t need complex carbohydrates or fats, just quickly digestible protein and some simple carbohydrates. The body will thank you for the influx of amino acids into the blood.

20 g pre-workout: at this time the level of amino acids in the blood needs to be raised again. Taking protein before training will provide your muscles with an influx of amino acids throughout the workout, making the recovery process much more productive.

40 g post-workout: at this time, the body needs quickly digestible protein and approximately twice as much simple carbohydrates (80 g). Drink this cocktail no later than half an hour after training. This will raise insulin levels, which will stimulate protein synthesis by transporting glucose and amino acids into muscle tissue.

Creatine for strength gains

Creatine is an equally common sports supplement. It is converted into creatine phosphate in the muscles, which supplies them with energy during exercise. Creatine also promotes greater water flow into muscle cells, which leads to the creation of an anabolic environment for increased protein synthesis. This is the best supplement for gaining muscle mass and increasing strength.

3 –5 g before training: this amount, taken with a small amount of complex carbohydrates and 20 grams of protein, will replenish the body's creatine stores.

3 –5 g post-workout: Within half an hour of finishing your workout, take creatine along with 40 g of whey protein and 80 g of simple carbohydrates. You will receive a cocktail containing everything you need for further growth. After a workout, your muscles need nutrients - why not give them to him? The insulin spike from eating simple carbohydrates is guaranteed to send creatine directly into the muscles.

Useful article: " »

Casein for better recovery during sleep

Casein is a slowly digestible protein that will enter the bloodstream over a long period of time. Whey protein is used when the body urgently needs protein, while casein is needed in other cases: in between meals or when you have not been able to eat for a long time.

20 g post-workout: Take 20 g of casein along with the rest of your sports nutrition. Whey protein will be quickly absorbed, and casein will feed the muscles with amino acids for a long time, which will lead to better recovery. It will also help you stay full until your next full meal.

20 g in the middle of the night: Since casein digests slowly, you'll benefit from drinking a shake in the middle of your sleep. This way the body will receive the protein it needs for recovery. During sleep, the body is hungry and because of this falls into a state of catabolism. Taking casein about 3-4 hours after you go to bed will promote weight gain. So set your alarm!

Glutamine – an amino acid that promotes recovery

The effect of taking glutamine is not as noticeable as taking creatine, however, glutamine is not without its advantages. As one of the most abundant amino acids in the body, glutamine is actively involved in recovery by helping muscle cells store glycogen after exercise. It also helps increase growth hormone levels and supports immunity. In addition, glutamine reduces fatigue during training, so you can work out longer.. Glutamine is also needed for the functioning of the digestive system: if you do not take it additionally in the form of sports nutrition, the digestive system will take it from your muscle tissue.

7–10 g immediately after waking up: should be taken along with a small portion of protein, as we wrote about above. This is necessary in order to bring the body out of the catabolic state in which it was at night.

7–10 g pre-workout: this will allow you to train longer at high intensity.

7–10 g post-workout: This will help glycogen flow into the muscles, which will put the body into an anabolic state and speed up recovery.

7–10 g 30–60 minutes before bedtime: this will protect your muscles from breakdown while you sleep. Together with a small dose of catabolism, this will prevent catabolism.

BCAAs for restoration and reduction of catabolism

Leucine, isoleucine and valine, which are part of BCAAs, are used as fuel during intense training. They protect your hard-earned muscles from breaking down. The rest of the time: improve protein synthesis and reduce the level of the catabolic hormone cortisol.

5–10 g immediately after waking up: Taking BCAAs in the morning helps get rid of catabolism after an overnight fast. The body will use BCAAs for energy, and the protein and glutamine will fuel muscle tissue.

5–10 g pre-workout: this will help supply the body with energy and protect muscle tissue from breakdown. You will trigger the anabolic processes necessary for growth.

5–10 g post-workout: this will increase protein synthesis and suppress the production of the catabolic hormone cortisol, which causes muscle loss and limits the effect of testosterone on muscle growth.

Arginine to improve blood supply to muscles

Arginine is converted in the body to nitric oxide (NO). This is a supplement with many beneficial properties. Arginine increases blood flow to muscles by allowing more nutrients (amino acids and glucose) as well as hormones such as growth hormone, testosterone and insulin-like growth factor (IGF-1) to enter the blood vessels. Also, greater water flow into muscle cells increases protein synthesis, which leads to rapid muscle growth.

2–3 g immediately after waking up: At this time, arginine will dilate blood vessels, which will improve the flow of other nutrients into the muscles.

2–3 g pre-workout: this will increase natural growth hormone production before exercise.

2–3 g 30–60 minutes before bedtime: this will also help increase growth hormone levels.

Tribulus to increase testosterone levels

Tribulus increases levels of testosterone, which is produced from cholesterol. It also improves your strength in training, so it's worth using if you need an extra source of energy before strength training.

250–500 mg pre-workout: A jump in testosterone levels before going to the gym will benefit you.

Useful article: " »

ZMA for improved hormone production and recovery

ZMA (a combination of zinc, magnesium and vitamin B) has been proven to 6 ) leads to an increase in the production of insulin-like growth factor and testosterone. Zinc improves recovery and magnesium soothes nervous system, so it’s easier for the body to relax. The better you sleep, the more opportunities your body has to grow.

30–60 minutes before bed: 30 mg zinc, 450 mg magnesium and 11 mg vitamin B 6 .

Vitamins and Antioxidants for Better Health

Antioxidants help the body get rid of free radicals that are formed during stressful periods, such as after strength training. Should, to cope with stress and maintain the body in a state of anabolism.

500 mg vitamin C with post-workout meal: Vitamin C helps maintain healthy joints and supports immune function.

150–300 mg of vitamin E with your post-workout meal: Vitamin E reduces muscle cell damage and improves recovery. This antioxidant is also important for the condition of the skin, nails and hair.

Sports nutrition intake schedule

Now you know how and when to take sports nutrition. However, if you are still a beginner, start with whey protein and then gradually buy other sports supplements. This way you will understand what works best for you. We are all different, and the choice of sports nutrition is subjective. Stick to it proper nutrition, since without a proper diet there will be no benefit from supplements. Get complex carbohydrates from potatoes, pasta from durum wheat, rice and oatmeal, and protein from lean beef, turkey, chicken, eggs and fish. This way you will quickly achieve the desired result.

Many people today have heard about sports nutrition at least barely. Some are already successfully taking sports nutrition supplements and improving their strength and endurance, others are still shying away from these products, and still others consider it enough to use “magic pills” and not go to the gym to lose weight or gain weight. In this article, we will tell you why it is imperative to exercise when taking sports nutrition.

There are no “magic pills.” If you open the instructions for fat burners or other supplements, then most often it is written there in black and white that while taking it you need to go to the gym at least three times a week. Classes will help you achieve results, but are only needed to speed up the process.

The next popular misconception is that protein alone will help you gain weight. You can just drink protein shakes and don't even have to go to the gym. The deepest misconception. is a source of amino acids. Amino acids – construction material for muscles, but the process of muscle tissue growth is very complex and does not start without intense, prolonged exercise. Eating protein alone will not make you a muscleman. If you eat protein and don't exercise, your body will simply eliminate the excess protein. In principle, without training you can gain weight, only it will not be muscle, but fat.

But not everyone takes protein to gain weight. Some people use protein shakes as a defense against muscle breakdown when losing weight. Can they take sports nutrition without exercise? Definitely not! To protect muscle fibers from breakdown while losing weight, you will still need to exercise, since muscles themselves break down without exercise.

As you can see, it is necessary to exercise when you take sports nutrition, both for the purpose of gaining weight and for the purpose of losing weight.

For those who want to learn more about what time of day you should drink protein or other sports nutrition products, we have prepared

The next popular weight gain product is a mass gainer. Let's look at the composition of this supplement. Here we see a high-calorie mixture of proteins and carbohydrates.

What happens if you drink without regularly going to the gym? If you want to gain body fat, then you can drink a gainer just while lying on the couch. If you want to build muscle, then you can’t do it without training. Firstly, you need to spend the calories received from the supplement, and secondly, muscles do not grow without exercise. In addition, the body cannot simply process the resulting carbohydrates. As a result, you will either gain fat, or, if you are very lucky with your metabolism, they will simply leave the body without consequences.

The only case where gainer without training is allowed is if you are painfully thin or have anorexia. When a person does not get the required amount of calories from food, he can get what he needs with the help of slow gainers. But at the same time, the basis of the diet should still be normal nutrition.

Polyunsaturated fatty acid, vitamin-mineral complexes and preparations for joints and ligaments can be taken without training. helps slow down aging, improves the condition of the skin and nails, and physical activity has minimal impact on its absorption. are required by all people, and athletes most of all. Since under the influence of loads not only more energy is consumed, but also metabolism accelerates. They not only help protect intensely training athletes from injury, but also speed up the healing process, so they can be consumed without training.

Every day I get asked “how to take sports nutrition?”, how to use protein, gainer, amino acids, etc. People do not quite understand that this is a supplement to the diet, but not as a replacement for it. Therefore, in order to tell exactly when to use something, you need to know your lifestyle, your daily routine, etc. Agree, I cannot know this, so there cannot be an exact answer for everyone. But I am giving you the basics so that you can understand when and what supplement to take.

How to take protein to gain muscle mass

This is a protein supplement and you should only take it if you are unable to gain weight. required amount protein from regular foods. For example, you are an athlete who weighs 80 kg; to gain muscle mass, you need 2 grams of protein per 1 kg of body weight, that is, 160 grams of protein. Let's say you ate 500 grams of meat and didn't eat anything else containing protein. A pound of meat contains approximately 100 grams. squirrel. And you need 160, therefore, you can take 2 servings of protein of 30 grams each.

It should be taken between meals, or when the meal was only carbohydrate. There is no need to consume it after a workout, since afterward we need carbohydrates, not protein. A multi-component protein between meals is best for this purpose.

How to take gainer

This is a high-calorie supplement that is based on carbohydrates. To understand when and how much to drink gainer, you need to understand how many carbohydrates you ate per day. Each person has his own needs for carbohydrates, they must be calculated using the trial method. For example, you determined that during the period of mass gain you need 300 grams of carbohydrates. And you ate today, for example, only 200 grams of rice, which is 150 grams. carbohydrates. This means we need to get the remaining 150 grams from the gainer. Each additive has its own composition, so it is necessary to back side jars, read how much protein and carbohydrates a serving contains, based on this, understand whether you should take 1 or 2 servings. Again, if you have eaten the required amount of macronutrients from regular foods, then you do not need supplements.

You need to take the gainer either between meals, or an hour before or 30 minutes after training.

How to take amino acids

If you consume protein, then there is no need to take amino acids separately, because protein contains a complete set of amino acids.

You can take them, for example, if you don’t get enough protein from your diet, and you no longer have food in you, and you’re tired of protein, then you can take several tablets after each meal. In principle, I don’t see any point in taking them when the protein is the same, only cheaper. Moreover, manufacturers often deceive by pressing ordinary protein into tablets.

BCAA how to take

When gaining muscle mass, this product is generally useless, as are complex amino acids. Firstly, these are only 3 essential amino acids, and muscles need all 8. Secondly, protein or any protein of animal origin contains these 3 amino acids, even soy, BCAA in large quantities. So during the period of mass recruitment this will be a transfer of money.

They can only be consumed during cutting, then they will serve as a source of energy during training through the process of gluconeogenesis (conversion of amino acids into glucose). Do not take more than 10 grams at a time, because... will not be digested. Can be taken before strength training and before cardio.

How to take creatine

As I wrote about it, I think this supplement is for beginners. It is unlikely to work for an experienced athlete, because... your creatine reserves have already been developed to the limit. Suitable for a beginner.

Since insulin transports creatine into the muscles, and carbohydrates cause a large release of insulin, this means that creatine must be taken with fast carbohydrates. I also think that all these downloads are just a marketing ploy so that you spend this supplement faster and come back for a new one sooner.

5 grams of creatine per day is quite enough, taken with something sweet, for example, washed down with juice.

How to take l carnitine

Many consider it a fat burner. This is wrong. By itself, it does not burn fats, it only transports them to the mitochondria, and there they are burned, and only if there is a calorie deficit. L-carnitine is simply an “elevator”, you can take the elevator or you can walk up. The elevator is more convenient, a little faster, but you still need to get to it, wait for it, etc. Also with l-carnitine, it is only an assistant.

3 grams half an hour before strength or cardio exercise will be enough.

Friends, there is no need to listen to sports nutrition sellers, since it is in their interests to sell as much as possible. If they sell you protein and separately amino acids and bcaa, just give my reasons, and you will see how the seller hesitates. Remember, this is a business first and foremost, and each supplement should be chosen only when necessary.

Now you know how to take sports nutrition correctly!