Is sports nutrition worth it for beginners? Sports nutrition for beginners, what to eat for a beginner in the gym. Does caffeine affect the effect of creatine?
Thanks to active advertising in magazines, the Internet and other media. Sports nutrition.
Guys and men who start to practice get the impression that
that you need to immediately take sports nutrition, or there will be no effect from classes.
A guy came to my hall for the first time and immediately said: “What do I need take from sports nutrition so that the training was not in vain and I immediately pumped up the muscles?
Of course he got excited.
First, let's look at what sports nutrition is, whether it can be harmful, what it consists of.
We have a firmly ingrained opinion that in order to become a bodybuilder, powerlifter or just a big and strong guy, need to use anabolics(anabolic steroid).
Initially, this was true. Who used steroids became big and strong,
and those who were categorically against them (I strongly support these guys), could not boast of outstanding force or weight.
The whole point is that body-building originated in America.
And the American guys had to be huge by all means.
They used steroids in batches, huge doses and became champions.
These principles reached us in the early 80s. And of course, the training programs were the same as those of the American guys. .
More precisely, the Jowaydor training system was used at that time, which included a large number of exercises and approaches per workout.
Only a person using steroids could progress through such a program.
Clean athletes remained outsiders.
But in fact, the word bodybuilding -
implies a beautiful body structure.
And still no steroids.
And it turned out that the main thing in building a beautiful body without steroids is:
Such programs began to appear relatively recently. Just 5 - 7 years ago.
They have not reached the general public yet.
And even instructors in the gym and rocking chairs, out of habit (or not knowing), often write to the beginner exactly the Jowayder training system.
I saw enough of this while working in a fitness center. And in our Sports Palace, where I often go to my friends coaches.
What happens if a beginner is given such a program?
He begins to progress and the first 2 - 3 months he sees the result of training.
The person believes that he is on the right path.
But such programs (when you have from 8 to 20 exercises per workout), for a pure athlete, work for wear and tear. And in a couple of months, the body wears out, in the truest sense of the word. And the person stops progressing.
Again, negligent instructors (may the competent trainers forgive me) begin to say that the muscles are used to the loads, and the set of exercises needs to be changed, or even at all - they offer chemistry (steroids) to get the result.
You need to stay away from such instructors, they themselves "pumped up with the help of chemistry." They just don't know how to help you.
With the right set of exercises, you can
work for years and get results.
Muscles get used to the load and each time they become stronger.
Look at the photo of Vyacheslav.
He is a simple student, and sometimes he does not have enough money just for food, not to mention sports nutrition, and especially chemistry.
Why does he need chemo? He is an accomplished bodybuilder. Vyacheslav intuitively practiced correctly, and when we met, I corrected his training, and he got even more progress.
And here is a photo of 15-year-old Roman Tikhostup
Roman worked out for 2 years to no avail, he could not shake 50 kg - this is for 2 years - that.
And the coach offered him anabolic steroids.
But he flatly refused, wanted to quit several times, but he likes to do it.
Then we met him and he asked for.
And less than a year later, we made a beautiful figure with him.
During this time, Roman had such strength indicators: Bench press - 105 kg per time, leg press 260 kg - working weight and pull-ups 10 times with a weight of 20 kg.
Why does he need chemistry?
And we did the press with him, again training the press correctly, and not at every workout.
At the same time, as needed, they trained without the use of sports nutrition.
Why am I writing this to you? I just want you to understand that bodybuilding and powerlifting do not need anabolics now, now everything is decided by the right training program (set of exercises).
For teenagers, I wrote a book for effective training.
A sports nutrition is a set of substances useful for an athlete that help muscles recover and fill up faster.
In more detail, about each element of sports nutrition, you can read on this page:
The most popular substance in sports nutrition is protein. And his cocktails.
Guys think that by taking a good dose of protein, they will progress immediately.
Webinar #6. Sports Nutrition, Fat Burners. Anabolics.
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What is a protein?
This is a normal protein. For example, you boiled eggs, removed the yolk from them and got real protein. And there is nothing else in the protein. Only protein.
A protein is made up of twenty-two amino acids.
There are essential and non-essential amino acids.
What does it mean?
The essential amino acids are produced by the body itself.
Essential amino acids are not produced by the body.
We are interested in several essential amino acids:
Isoleucine (for building muscle),
Valine(for muscle strength) and
Threonine(muscle relaxation).
These amino acids must be taken with food, as a rule they are most abundant in meat.
Let's talk about protein. What it consists of dismantled,
And now let's see
When should you start using sports nutrition?
to be of real benefit.
And not to throw money away.
The fact is that for a beginner, all the reserves of the body have not yet been used up.
And he does not need additional nutrition (sports).
Furthermore, sports nutrition, at the initial stage of training (up to a year), can be harmful.
After all, the same protein from will be absorbed by the muscles when they are already there. When they are big and strong.
If the muscles are weak or there are practically none, then the protein is considered by the body as food surplus. And the liver diligently processes and utilizes it.
In one meal, the liver can process
The rest is either deposited in fat, or flies out into the pipe (you know which one).
It turns out that taking protein, at the very beginning of training, you just make your excrement (waste) more expensive.
Sometimes people "swell" from excess protein, it is the liver that actively deposits it into fat.
Approximately the same, excesses of creatine and casein act on an unprepared organism.
And at the beginning of training, taking sports nutrition will always go in excess.
If you are just starting to exercise, then taking vitamins will be useful for your body. And that's it.
Best of all, buy the most expensive imported multivitamins at the pharmacy, and drink the course.
You need to drink vitamins no more than one course, and a two-month break.
I especially want to focus on very fashionable now,
so-called carbohydrate drinks -
They appeared relatively recently, and are well advertised.
They are popular with young people.
However, despite such popularity, professional bodybuilders for some reason close the carbohydrate window in a completely different way.
They take 100 grams of boiled rice with raisins and honey to taste. I wonder why?
You probably already guessed that rice with raisins and honey is much better at closing the carbohydrate window.
And for those who do not understand, they “rub their ears” about gainers.
The whole truth about gainers.
First of all, it is worth analyzing the meaning of the word “gainer” - from the original capitalist, this word is translated as “that garbage that makes it grow” (it can’t be expressed in one word).
What is meant by "grow"? And the fact that by stuffing a portion of such a powder into yourself you will get a positive nitrogen balance, which means an increase in the total body weight, both muscle and fat.
These are all essential amino acids. And they are part of liquid amino acids.
I want to clarify that you need to start using sports nutrition
not from protein, but from
Those. When you build good layers of muscle, approximately as I said, this will happen when you lift 100 kg, not earlier. And get in great shape!
That's when you need to start taking creatine. And maybe vitamins. Creatine intake lasts no longer than 3 weeks.
This I found out in the article: The whole truth about CREATINE. published on this site. Read.
Creatine is loaded in several different ways.
One of them, tested in practice, is presented below.
All you need is powdered creatine monohydrate.
I can't say anything about other types of creatine. We don't use them.
As you will now see, you do not need to cram all the sports nutrition that is offered to us in advertising.
This complex of sports nutrition,
will give you everything you need to progress.
Once again I remind you that progress will be strong only with a properly composed set of exercises. Even sports supplements will not help a "careless" complex.
All types of sports nutrition can cause side effects.
Usually because they are in a concentrated state.
Side effects of sports nutrition can be manifested in the form of:
allergic reactions,
And some more "troubles".
These are not very bad side effects. To protect yourself from them, you must first take quite a bit of the drug. And see how your body reacts to it.
And if any of the above appeared, then you need immediately stop taking the drug.
This sports nutrition is designed for those
who have already made some progress in training.
Namely, for those who work with weights of at least 100 kg. Those who have not yet achieved this, I recommend not to use this food. Your body has enough strength to reach the desired level.
And if you start using it right away, it simply will not be absorbed, since the muscles are not yet ready, there are no necessary volumes ..
Sports nutrition.
Liquid amino acids
(30 ml before training and 30 immediately after) on rest days 2 times a day in the morning and in the afternoon, half an hour before meals.
Firm - "Extreme Way" ("Extreme Whey").
Creatine powder (namely, pure creatine monohydrate):
Creatine and caffeine, mutually exclusive products while taking creatine, we exclude coffee and tea.
Available here: Creatine Monohydrate:
kreatin_dymatize_nutrition_creatine_1000_gr/
liquid vitamins
(half dose) one hour before the second meal.
Firm - "Extreme Way" (Extreme Whey).
We take any vitamins in the morning and at lunch, they should not be taken in the evening, they have an exciting effect on the central nervous system (central nervous system).
Riboxin
2 tablets with meals three times a day. Sold in a pharmacy
Brewer's yeast
Vitamins A and E are separate.
3 tablets per day each. At the pharmacy
Ginseng or Eleutherococcus tincture
immediately before training, see how many drops in the annotation. At the pharmacy.
Casein.
Take before bed.
Protein.
How to take sports nutrition:
In the morning immediately after sleep: a spoonful of creatine.
During breakfast: Vitamins A, E, riboxin and brewer's yeast
In the afternoon: Riboxin, yeast.
3 hours after lunch: protein shake.
Before training: a spoonful of liquid amino acids, Ginseng.
Post Workout: Liquid amino acids, banana and protein with glutamine.
On the way home: eat pine nuts 50 grams.
Dinner: Riboxin, yeast.
Two hours later: 300 gr. fat-free cottage cheese with low-fat yogurt.
At night: casein shake.
During the day, 2.5 - 3 liters of water.
We accept sports nutrition for 2 months. then a 2 month break.
You can take care of the liver at this time:
Drink a tablespoon of olive oil (the most expensive) in the morning, on an empty stomach. 20 minutes before meals.
It is better to start on a day off to see how the body behaves.
If it boils a little in the area of \u200b\u200bthe right hypochondrium, this is good.
Thus, you can clean the liver for life. Get rid of many pains.
Those who have calculous cholecystitis (gallstones).
Be sure to consult with a knowledgeable doctor first.
That's basically all I wanted to tell you about sports nutrition.
Lastly, I'll add:
Recipes for various cocktails for mass gain:
Cocktails are divided into 4 categories:
- Recipes based on protein powder.
- Carbohydrate shakes and mixtures (recovery).
- High-calorie shakes (high in fat).
— Recipes based on powdered milk.
They are convenient to store and measure the composition in a special shaker set:
Protein Recipes:
Berry
Components
2 scoops of any protein;
4 strawberries;
15 blueberries;
450 g low-fat milk;
half a cup of ice.
Cooking method. Mix all the ingredients in a mixer until a uniform consistency
Bilberry
Components:
dry milk - 25 g;
milk - 125 g;
blueberries - 2 tablespoons;
juice from half a lemon;
Strawberry Nut Mix
Components:
1 cup low-fat strawberry yogurt
6 chopped nuts;
Cooking method. Mix all the ingredients in a mixer until a uniform consistency.
Cocktail "Ice"
Components:
2 scoops of vanilla or any other protein;
1 ripe plum (pitted)
juice of one lemon;
450 g of ice water;
half a cup of ice.
Cooking method. Mix all the ingredients in a mixer until smooth and add a few ice cubes.
Protein-Carb with Almonds
Components:
2 scoops of vanilla or any other protein;
300-350 g of skimmed milk;
half a cup of dry oatmeal;
half a cup of raisins;
12 pcs. chopped almonds;
1 tablespoon of peanut butter.
Cooking method. Mix all the ingredients in a mixer until a uniform consistency.
Carb shakes and mixes:
Components:
glucose - 50 g;
ascorbic acid - 0.5 g;
vitamin B1 - 0.1 g; calcium glycerophosphate - 1 g;
juice of one lemon;
fruit juice (or water) - up to 200 ml.
Apply after exhausting workouts.
Components:
glucose - 100 g;
oatmeal - 30 g;
egg yolk - 1 pc;
juice of one lemon;
ascorbic acid - 0.5 g;
"Panangin" (or "Asparkam") - 2 g;
water - 200 ml.
Components:
sugar - 50 g;
glucose - 25 g;
cranberry jam - 5 g;
ascorbic acid - 0.3 g;
citric acid - 0.5 g;
oatmeal - 20 g;
water - 200 ml.
Cooking method Prepare a decoction of oatmeal, in which to dissolve all the components.
Take for recovery after workouts and during long competitions as a supplement.
High calorie shakes:
Components:
sour cream - 120 g;
sunflower oil - 60 g;
orange juice - 100 g;
1 egg yolk;
juice of half a lemon;
cherry confiture (or any fruit to taste) - 25 g
Cooking method. Whisk sour cream, sunflower oil, orange juice and egg yolk in a mixer, then add marmalade and lemon juice and mix again.
Take an hour before the start of hard training or competition, as well as an additional meal (contains about 900 kcal).
Components:
1 egg (hard boiled);
dry milk - 25 g;
sunflower (or olive) oil - 1 tablespoon;
sour cream (yogurt) - 1 tablespoon;
mustard and lemon juice - to taste
Cooking method. Cut the egg in half, grind the yolk with other ingredients and fill the halves of the egg with the resulting paste.
Take for breakfast and as a snack in the diet during strenuous training or sports competitions.
Recipe 3 Recipe Valentin Dikul
Components:
150 g sour cream;
100 g of cottage cheese;
three teaspoons of finely chopped chocolate;
1-2 teaspoons honey
Cooking method. In the following order, lay the components in the mixer: sour cream, cottage cheese, chocolate, honey. Beat until uniform consistency.
Powdered milk recipes:
Components:
dry milk - 25 g;
milk - 125 g;
blueberries - 2 tablespoons;
juice from half a lemon;
sugar - 2 teaspoons (or honey).
Cooking method. Mix all the ingredients in a mixer until a uniform consistency.
Components:
dry milk - 40 g;
cottage cheese - 60 g;
milk - 5 tablespoons;
half a banana;
1 teaspoon of sugar or honey;
lemon juice to taste.
Cooking method. Dilute milk powder in milk, mix with cottage cheese, add sugar (or honey) and finely chopped or grated banana, add lemon juice.
Components:
dry milk - 40 g;
curdled milk - 1 glass;
honey - 2 teaspoons;
milk - 1 cup;
instant coffee - 2 teaspoons.
Cooking method. Dissolve milk powder in yogurt, add the rest of the ingredients and mix with milk.
Components:
sour cream - 1 glass;
milk - 1 glass;
2 bananas;
3 eggs;
2 teaspoons chocolate, or syrup
Cooking method. In a mixer, beat sour cream, milk, raw eggs and finely chopped or mashed bananas, then sprinkle with grated chocolate or pour syrup over.
Components:
fat-free cottage cheese - 100 g;
skimmed milk - 200 g;
fruit jam - 30 g;
methionine - 1.5 g
Cooking method. Grind methionine, add it to the curd and grind, then mix with milk and jam.
Take after high speed-strength loads, or 6-10 hours after debilitating endurance training.
The diet of people actively involved in sports includes not only the usual menu, but also a special group of products called sports nutrition, which allows you to achieve certain goals set for the athlete. Sports nutrition helps to get rid of extra pounds or, conversely, gain weight, increase muscle relief, increase endurance and strength. All this works only when the food is properly and correctly selected.
The peak of bodybuilding popularity in the CIS countries came in the first half of the nineties, when gyms were everywhere equipped in basements and semi-basements. These times were distinguished not only by the equipment and location of the rocking chairs, but also by the underdeveloped sports nutrition industry. It was possible to buy separate Twinlab and Vader products, Belarusian proteins “Atlant” and “Arena” packaged in plastic bags. Without much difficulty, you could buy a variety of steroids.
Currently, anabolics of synthetic origin are banned and equated to narcotic substances. This in no way affected the choice of sports nutrition, since today the athlete has free access to a huge number of products that are of natural origin. On the territory of Russia, they belong to 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, of course, makes life easier for an athlete, but it requires a clear understanding of each product presented. This will allow you to choose a drug that ideally matches the goal set for the athlete, as well as their own individual characteristics.
There are a huge number of different food active additives, but the following are the most common:
- protein concentrates;
- gainers;
- creatines;
- L-carnitine;
- amino acid complexes;
Each drug has its own purpose and features of use.
Protein shakes are the most popular way to fuel your muscles. The term "" means "protein". It is he who 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 of high quality, but also quickly absorbed by organisms. If the assimilation of meat after eating takes 2-3 hours, a protein shake - 30 minutes. To obtain a pure concentration of protein isolate, natural products such as whey, eggs, meat, milk, chickpeas, peas, and soy are processed and evaporated.
The most popular protein concentrate in the world is whey. This is the best dietary supplement for active muscle growth. Whey protein, in addition to quick and easy digestibility, contains amino acids. The latter play an important role in the construction of relief muscles, since they maintain the tone of existing muscle tissue and contribute to the synthesis of a new one.
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 is what makes a supplement different from a protein shake.
The composition contains not only protein, but also free fast-digesting 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 accelerate the process of building up the total mass for the subsequent formation of massive muscles.
Consists of a concentrate of methylguanide-acetic acid. It is present in small amounts in fish and meat. The action of the supplement is aimed at increasing endurance, stimulating recovery processes in the body after the next training.
This type of sports nutrition is actively used by both beginners and professional athletes during periods of repeated stagnation. For bodybuilders, the use allows not only to increase endurance, but also is a kind of impetus for further development.
L-carnitine
A popular dietary supplement for losing weight, which has a pronounced fat burning effect. Levocarnitine is produced in the human body in the liver, but in small quantities. Emitting the process of its synthesis in the laboratory began in 1960. The substance stimulates the process of destruction of body fat, during which energy is released. This allows you to take not only for the purpose of losing weight, but also in order to turn the existing fat into muscles.
Amino acid complexes
They are an additive 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 body fat. In addition, of the existing twenty-two amino acids that ensure proper metabolism, nine are not produced in the human body, but come exclusively with food.
Their lack negatively affects the training process. The best way to provide them in the required amount for the 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.
BCAA
It is a complex consisting of such as valine, isoleucine and leucine. It stimulates the efficiency of metabolic processes that allow you to increase muscle mass, serves as an additional source of energy for better and more productive training, as it significantly increases strength.
Pre-workout complexes
They are preparations based on minerals and vitamins. They are taken before playing sports in order to increase the overall tone of the athlete, give freshness and vigor, increase endurance. This has a positive effect on the quality of training, making them as useful and productive as possible.
Intended to be taken before training, it contains psychologically and physically active stimulant substances: geranamine, beta-alanine, caffeine. Some products may contain BCAAs and creatine.
Nutritious Protein Bars
They serve as a source of quick replenishment of energy, include in their composition: compressed flakes, milk (casein) or egg white, muesli or nuts. Bars are great for both pre-workout and post-workout to eliminate the "protein window" effect.
Arginine and other nitric oxide donators
Muscle tissue continuously produces nitric oxide. Therefore, it is of paramount importance for the development and growth of muscles. Donors have a similar principle of action. They stimulate the active production of testosterone and growth hormone.
Supplements to strengthen joints and ligaments
Necessary for bodybuilders and those who work with lifting heavy weights. This group of drugs is represented by additives such as collagen, glucosamine and chondroitin.
How to take sports nutrition?
There is nothing difficult in taking dietary supplements. The main thing is to strictly follow the instructions from the manufacturer, 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 the athlete's own weight, this is the amount of the drug that is required per day.
Increasing the dosage will not adversely affect health and will not bring any side effects. All excess drug that is not absorbed by the body is simply excreted, that is, it comes out naturally.
Gainers for ectomorphs and proteins best consumed directly on days of sports activity. They are taken an hour before training and immediately after the end of the lesson. Cocktails are recommended to drink on rest days, no more than once a day.
Creatine and pre-workout supplements should be taken when the inevitable "stagnation" in training occurs, characterized by a decrease in motivation for sports. These drugs allow you to get the right push to continue moving towards achieving the desired result. They need to be consumed in limited quantities. If you overdo it with the reception, they will cause addiction, that is, they will cease to bring a pronounced effect from the reception.
This sports nutrition regimen is designed for experienced bodybuilders. Beginners who have started training require a slightly different approach. 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 biologically active supplements for athletes. Imported drugs are much more expensive. And if the 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 products of Optimum Nutrition, Twinlab and Weider. These companies have an impeccable reputation.
Don't be tempted to buy cheap products. Underestimated cost is a sure sign that the buyer is facing either a low-quality product or a fake. Saving on your own health, results and effectiveness of training is highly discouraged. 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.
More and more athletes are interested in sports nutrition for beginners. Words such as sports and nutrition cannot but evoke positive emotions, but what is hidden behind this term? Despite the fact that this type of stimulation has been recognized all over the world for a long time, there are still some individual people who are most skeptical about this phenomenon. It is clear that often such statements come exclusively from those people who do not have sufficient information and are clearly far from starting to take sports nutrition.
Sports nutrition - what is it?
It is worth immediately dispelling all sorts of myths about this and informing once and for all that sports nutrition has nothing to do with doping, steroids, and even more so with any chemistry. This is due exclusively to organic or natural raw materials.
Sports nutrition for beginners - these are often obtained through high-tech processing, using only natural products of natural origin.
Why and who should take sports nutrition
In order to determine nutrition for a beginner, you must first prioritize, because an ordinary lifestyle is somewhat different from a sports one. As soon as a person decides to cross this line, then there will be no turning back, because then the results will not be achieved. In order to proudly wear the title of an athlete, you need to make a lot of effort.
Naturally, the most global changes will concern the diet, as this is the key to success. Because of this, first of all, the results, and the entire sports industry as a whole, completely depend on nutrition.
Reasons for use
Answering the question of why sports nutrition for beginners is needed, it can be immediately noted that the main purpose is to provide the athlete's body with all the necessary minerals, vitamins and nutrients that he needs as a result of intense training. But some may argue that all the elements necessary for the body can be obtained directly from the food that a person consumes every day, but in fact the same effect is unlikely to be achieved for a number of reasons:
- The body is not able to absorb such an amount of food to get at least 3000, or even all 6000 kcal per day. At the same time, some products simply cannot be absorbed by 100%, and sports nutrition means concentrates of easily digestible nutrients that provide all the necessary vitamins, but do not overload the body.
- There is some specific list of products that contains the necessary components for an athlete, but due to the fact that they are in an inappropriate form for an athlete, you have to immediately buy a whole set of sports nutrition for beginners. For example, whey protein and creatine.
- Thanks to sports nutrition, you can most effectively distribute your financial costs for this, because a sports diet implies a large amount of waste.
- All manufacturers who create such products first of all enrich them with special components, thanks to which all nutritional supplements are absorbed much faster.
- Sports nutrition has practically no fat in its composition, so such products will be relevant for people who are experiencing problems with being overweight.
Thus, sports nutrition for beginners will be able to maximize performance and performance. But at the same time, one should not place high hopes on these products, since this is not a panacea. Thanks to these products, you can only supplement your diet, but by no means completely replace it. With proper and correct application, it can really help to achieve great results in sports.
Sports nutrition for beginner bodybuilders
It is worth noting that all power sports that are aimed at improving the figure and building muscle mass require a special diet and its careful development. That is why for bodybuilders (both beginners and professionals) sports nutrition is very important.
Intense loads must necessarily be accompanied by the maximum possible recovery. Nutritionists who deal with athletes assure that for normal growth and development of muscles, an average of 2-4 g of protein should be consumed per kilogram of body weight. Thanks to simple arithmetic calculations, any person will be able to calculate the daily protein intake, which will correspond to his weight. After that, it will be possible to understand that such an amount of food per day is simply impossible to accept. This situation can be traced not only with proteins, but also with other essential substances.
Thus, sports nutrition for powerlifters and bodybuilders is a must.
sports nutrition rating
In fact, you need to understand that there are a fairly large number of different supplements, some can help better, others worse, but to one degree or another they may all be needed for an athlete. For this, a sports nutrition rating is needed, which includes the following components:
Protein remains the main and most effective complex that is necessary for building muscle mass; it certainly occupies the main place in the diet of any athlete. Such supplements became relevant more than 10 years ago and gained their popularity quite quickly due to instant absorption. The leader among such products is Iso Sensation Ultimate Nutrition, which is unique due to its formula, which includes colostrum, which is ingested with mother's milk and helps the growth and strengthening of the immune system.
The second place is confidently occupied by creatine. As for this active substance, it is a kind of fuel for muscle contraction, the more it enters the body, the more resilient the muscles become. Therefore, for effective training, it is also indispensable. By the way, in recent research it has become clear that creatine supplements turned out to be much more useful than expected. That is why it is included in almost all nutritional sports supplements. Among the best products for power sports, Mesomorph APS can be noted, which was able to combine all the unique technologies.
BCAAs (Branched Chain Amino Acids) are consumed to a large extent during exercise and training, and therefore require replacement. It is because of this that BCAAs remain popular and in demand due to their irreplaceable functions. By the way, they have one of the key roles in the protein response in the muscles. Thus, the result will be fixed. The company released which remains the most popular due to the lack of soy, instant absorption. It can also be purchased in capsules, which is quite convenient.
Trace elements and vitamins are also very necessary, because any athlete understands that the uninterrupted operation of the body can only be ensured with the support of the necessary saturated and useful substances. All the same leader Optimum Nutrition releases a unique multi-mineral called Opti-men, which shows very good results due to its high concentration.
Fat burners are necessary for an athlete in the period of muscle drying and to fight fat cells. The strongest product in this line is called Lipo 6 Black Nutrex, which uses multi-phase technology and has not only long-lasting, but also fast effects.
Nutritional supplements that are distinguished by their maximum digestibility are gainers. They have an increased percentage of carbohydrates, proteins and other essential substances. Mass Effect Revolution SAN NEW is the undeniable leader that was created for professional athletes, thanks to its unique formula, you can easily cultivate your mass.
They are a number of active supplements, the main task of which is to produce testosterone. Such substances are not recommended for persons under 22 years of age, due to a pronounced anabolic effect. As for the strongest stimulant, HyperTEST Axis Labs is definitely the choice, it regulates estrogen and increases muscle anabolism.
The popularity of a product is due to its rationality and efficiency. At the moment, there are a large number of different drugs that each athlete selects for himself individually. The effectiveness of sports nutrition will be determined based on the dosage, systematics and its combination with other drugs and products. Do not forget about the quality for which the manufacturer should be responsible, whether it is sports nutrition for the joints or for any other purposes.
Harm of sports nutrition: truth or myth
The controversy seems to never end. The harm that sports nutrition can bring to the joints can only be done if its use is wrong and out of control, and in all other cases these are just statements of skeptics who have neither experience nor even knowledge in taking this product.
And the path to the top of glory is full of mistakes. It is possible to achieve some professional results only with a complete study of your body and the selection of a reception program specifically for it. It is worth remembering that high-quality sports nutrition, which is produced from recognized leaders and professionals, really works and helps to achieve the desired result.
The modern sports industry dictates new rules in power sports, so athletes who are engaged in powerlifting and bodybuilding are simply obliged to follow them.
Athlete's diet
Naturally, sports nutrition closely intersects with the diet of athletes, because only a doctor can explain all the nuances of how to take sports nutrition without harming your health. This is done on the basis of an examination, and, if necessary, some banal blood and urine tests. Despite the fact that sports nutrition is not only a product of professional athletes, when developing a complex for your body, you must definitely contact the appropriate specialist for help. After all, any load implies a special diet that will help not only achieve results, but can also be harmful to health, so you need to take sports nutrition very carefully. Which one is better to choose, the nutritionist should tell you.
Why are these products needed in a sports diet?
Creatine - increases strength growth.
Amino acids - break down protein. At the same time, it is very important that the athlete receives the full range of essential amino acids.
Gainers are nutritional supplements that promote lean mass growth. The main components are proteins and carbohydrates.
Proteins - help burn excess fat and increase body weight. The main component is protein - the main building material of the body.
Fat burners - as the name implies, they help to destroy fatty tissue and speed up the metabolism.
Energy - Maintain high levels of strength with fructose and sucrose for training.
Multipacks are a complex type of drug that contains a lot of sports supplements.
It is worth noting that any of these substances is a necessary component for complex sports nutrition.
The main conditions for effective sports nutrition
Before taking sports nutrition, you need to understand a few principles:
- The diet should be individual and developed by a nutritionist or doctor.
- Only those products that contribute to physical development should be used.
- Dieting.
- Regular workouts.
- Complex intake of sports nutrition and their impeccable quality.
In order for a beginner to get the results worthy of professionals in the future, it is necessary to choose exactly those products that are worthy of champions. Goods must be patented and recommended by experts and professional trainers.
A strong and beautiful body will indicate that you have a strong-willed character and are strong in spirit. Through daily training, you can lay a solid foundation not only for your sports career, but also for good health, where sports nutrition will act as material for this foundation.
What to choose to start
It is important to remember that sports nutrition can be taken only along with rest, training and wholesome food. Recommendations for beginners from various experts are as follows. It is necessary to start taking a good protein and mineral-vitamin complex. At the same time, the start of training will be due to a fairly rapid set of muscle mass, and there will be no need to turn to specialized supplements. But as soon as the process begins to slow down, it is worth starting to use special complexes. It must be remembered that sports nutrition for beginners should include a minimum of all kinds of additives.
So, for a novice athlete, it is important to strictly adhere to the training schedule throughout the year, together with natural nutrition (balanced). In this case, sports nutrition should be introduced gradually, starting with vitamins that simply support the body, and then gradually switch to protein complexes.
As for women (according to Evgenia Izidorova - personal trainer, MS), sports nutrition for beginner girls should contain a large amount of guarana and L-carotene. Together they are able to give a lot of energy and burn fat as quickly as possible. These are the main components that should ideally interact with the rest of the supplements.
Today, almost any beginner who crosses the threshold of the gym begins to worry about the question of what to eat so that the results in the gym grow by leaps and bounds.
How to eat as a beginner is a question that requires careful consideration and not only in the context of sports supplements, it is important what natural foods rich in protein will provide complete nutrition for muscle growth.
As a rule, before starting training, a novice athlete thinks about purchasing sports nutrition, naturally it cannot be otherwise, since no one has canceled the myths about the magical properties of protein or gainer, the abundance of online sports nutrition stores and advertising promising maximum progress in 6 weeks have also left their mark.
It was not without quotes, perhaps, that already at the first introductory training session, akin to a general practitioner, he writes out a prescription from the list of vital sports nutrition products that can only be purchased from him at very “favorable” prices.
Sports nutrition for beginners or nutrition for muscle growth
To begin with, without going into deep details, so as not to confuse the beginner, we will define what sports nutrition is and consider the main types of sports nutrition products.
Sports nutrition- these are specially designed food products rich in protein, as well as products of a special composition, which are produced as a source of additional nutritional elements, vitamins, amino acids, various endocrine stimulants and means to strengthen joints and ligaments, for people involved in sports or leading an active lifestyle.
The main goal and task of sports nutrition is to improve the quality of life of an athlete, thus sports nutrition is designed to help improve sports performance, improve health, and normalize body weight.
Categories of food supplements
Foods rich in protein (Proteins) - whey, milk, egg, casein and soy, as well as complex, combining several types of proteins at once
Carbohydrate-protein mixtures (Gainers) - may have a different percentage of protein and carbohydrates, as a rule, an average of 30/70, respectively.
Amino acids - complex, BCAA (Branched Chain Amino Acids) - branched amino acids, and individual Glutamine, Arginine, Lysine, Alanine, Taurine.
Special preparations - fat burners, preparations for joints and ligaments, vasodilation, energy and ATP accumulators, etc.
Of course, this is not the whole list, because the market for the sports nutrition industry is not worth the place, new products appear every day, created through many years of scientific research, but let's leave that for another time, today we consider only the most important and necessary products in the diet of a newcomer to iron sports.
We have analyzed the main types of sports nutrition, now we will consider sports nutrition for beginners, what a beginner needs to eat.
The answer is simple - a beginner in the gym needs to eat, quality nutrition is a must and a necessary condition for progress!
Everyone needs to eat, both people who are not involved in sports and athletes, and it doesn’t matter if you are a beginner in the gym or a pro, only portions differ.
Let's dwell on portions, depending on gender, body type and lifestyle, each human being needs a certain amount of useful substances that are contained in natural products to maintain vitality, and some even produce the body itself.
If, for some reason, the daily diet of products cannot provide the human body with the necessary amount of useful substances, various supplements come to the rescue, and here we recall sports nutrition.
According to the scientific definition, people are divided into somatotypes, in general these are:
Ectomorphs - lean and have difficulty gaining muscle mass
Mesomorphs – naturally athletic and muscular, but also prone to gaining excess weight
Endomorphs
- prone to fullness, have a slow metabolism
There is a separate training strategy and diet for each body type, but this is if your body fits the classic definition, which is actually very rare. Therefore, for each person, you need to individually select both a training program and a nutrition scheme, and it is better to do it yourself, having thoroughly studied your body for many months or even years spent in the gym. No coach will study your body better than you.
At the initial stage of training, regardless of the type of physique and the goals pursued, the main tasks in the gym are:
The nutrition of a beginner bodybuilder or fitness nyashka has its own characteristics, regardless of body type, beginners in strength training need a balanced diet and protein-rich foods, for starters, you can start with 2 g per 1 kg of your own weight per day, then with an increase in fitness and appetite gradually increase to 3-4 gr. per kg of weight.
As for carbohydrates, everything is individual here, the recommended rate is from 2 to 7 grams per 1 kg of body weight, depending on the volume and type of training, as well as your goals. If the goal is fat burning, then 2 grams will be sufficient. carbohydrates per kg of weight, and if you work for weight, then the amount of carbohydrates per kg of weight can reach 7 or more grams.
Where do you get all these grams per kg of weight?
Everything is quite simple, all the necessary proteins and carbohydrates are found in natural products.
The best natural foods rich in protein - eggs, cottage cheese, meat, poultry, fish, dairy products
the best natural sources of carbohydrates are various cereals and cereals, baked potatoes, bananas and other fruits, wholemeal black bread, durum pasta.
You probably ask, where is sports nutrition here, because there is an article about it? That's right, an article about which sports nutrition to choose for a beginner to train in the gym, and the best sports nutrition for a beginner is natural products.
Rating of the 5 best natural products in the categories of proteins and carbohydrates, in terms of availability and quality:
Protein rich foods
- Chicken egg is the cheapest source of protein with the highest degree of digestibility, the so-called reference protein. In 1 whole egg - 5-7 gr. squirrel.
- Natural cottage cheese - the best source of casein protein has a greater degree of digestibility than meat. It takes a long time to digest, so it is ideal to use before training and at bedtime. The largest amount of protein in fat-free 0% cottage cheese is 18 gr. protein per 100 gr. product.
- Chicken breasts - a classic of the diet of athletes, 100 gr. contains 23 gr. protein and in addition a set of vitamins, micro and macro elements
- Sour milk sourdough - not every adult organism can perceive milk in large quantities, so we chose sourdough, sour milk also contains a huge amount of beneficial bacteria that positively affect the body's immunity and stomach microflora. 1 liter of sourdough contains 30 gr. protein, which is not bad, especially in summer, when you want to drink.
- Tilapia is a fish that contains as much as 26 grams. protein per 100 gr. product with a minimum amount of fat, as well as many useful elements. You can find it in any fish store.
Foods rich in carbohydrates
- Buckwheat is the queen of cereals, this product has such a proud name, and it’s hard to argue, buckwheat contains large amounts of vitamins B2, B6, B1, a lot of iron and magnesium. In 100 gr. boiled buckwheat contains 20 gr. carbohydrates.
- Rice - a pair for chicken breasts, the same classic of the diet of athletes, contains vitamins B2, B6, B1 and a lot of fiber. In 100 gr. boiled rice contains 28 gr. carbohydrates and 2.6 gr. squirrel.
- Bananas - contains fast carbohydrates, so it is ideal to eat before training to quickly get the necessary energy and after training to close the "carbohydrate window". Bananas are rich in potassium and magnesium, vitamins B6, B12. One medium banana contains 40 gr. carbohydrates
- Nuts are the perfect snack for an athlete, a storehouse of vitamins and minerals. On average, in nuts of different types 16-30 gr. carbohydrates per 100 gr. product.
- Durum pasta - contain a low glycemic index no more than that of buckwheat and rice, while being the most high-calorie and well suited for nutrition during the period of weight gain. Contains 30 gr. carbohydrates and 5 gr. protein per 100 gr. boiled product.
Now let's take for example a man weighing 75 kg, who decided to work out in the gym and wants to become bigger and stronger, as mentioned above, at the initial stage, 2 grams will be enough. protein per 1 kg of its own weight, you get 150 gr. protein per day. For carbohydrates, about 375 grams will come out. in a day.
Let's make an approximate daily calculation of nutrition, based on the rating of products:
Proteins: 2 eggs - 12 gr., 1 pack of cottage cheese 0% - 40 gr., 2x150 gr. chicken breast - 69 gr., 1 liter of sourdough - 30 gr. Total - 151 gr. squirrel
Carbohydrates: 300 gr. boiled buckwheat - 60 gr., 300 gr. boiled rice - 84 gr., 2 bananas - 80 gr., 300 gr. boiled pasta - 90 gr. Total - 314 gr. carbohydrates
In this case, we got the required amount of protein and carbohydrates exclusively from natural products and, as you can see, we did without a gainer and protein.
You can independently compose your sports menu based on your goals and objectives, cut carbohydrates if you want to lose weight, add if you gain. Choose protein foods according to your taste for your daily amount of protein.
Sports nutrition for beginners: pros and cons
Is it worth resorting to nutritional supplements or are natural products sufficient?
In this article, we wanted to show you that sports nutrition is not a panacea and you can get the nutrients you need for a training body from natural products. Therefore, to begin with, review your diet, whether there are enough protein-rich foods in it, whether there are enough carbohydrates, make your first sports diet.
Start eating right, because sausages and ham are not a source of protein, they are a source of fat, and after that start surfing the Internet in search of sports nutrition.
If for some reason you cannot get the required daily amount of proteins and carbohydrates from natural products, then use sports nutrition or even.
For beginners to train in the gym, such a scheme for taking sports nutrition according to body types is suitable:
Endomorphs- protein after training and at night, preferably complex protein after training, casein protein at night, BCAAs in powder form 5 gr. before training and 5 gr. after training, or with water during training.
Ectomorphs- a gainer as a second breakfast and after training, protein during the day and at night, before going to bed, preferably casein protein, BCAA amino acids in powder form 5 gr. before training and 5 gr. after training, or with water during training.
Mesomorphs- Whey protein after training and casein protein before bedtime, BCAA amino acids in powder form 5 gr. before training and 5 gr. after training, or with water during training.
At this stage of your training activity, perhaps, this assortment of sports nutrition will be enough, you can add multivitamins in courses and the complex for a beginner is ready.
Remember, no sports nutrition, regardless of brand and cost, can replace natural products!
Sports nutrition is just nutritional supplements, not miracle drugs, all results are achieved solely by your hard work in the gym, proper natural nutrition and regimen.
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Publication date:  05/26/2014 © site
Why do you need sports nutrition? Definitely not to replace their usual balanced diet. Here, as with vitamins: when a doctor sees a lack of certain vitamins in the body and prescribes a course of vitamins, you do not replace meals with them, but only add them to the diet. Also, sports nutrition: designed not to replace, but to supplement where it is lacking.
An important point: in this material, we are mainly talking about sports nutrition, which is used in cyclic sports.
What you need to know about sports nutrition
There are three basic elements in cyclic sports: hydration (replenishment of fluid reserves), energy (fast carbohydrates) and recovery (proteins, carbohydrates and amino acids). While exercising, hydration is the most important element. The fluid in the body, among other things, affects the functioning of the heart and blood vessels, the transmission of nerve impulses and the wear and tear of the joints. How much to drink? Depends on the intensity of training, the individual characteristics of the body and air temperature. Logically, a person running a marathon at +24°C would need significantly more fluid than a person doing a recovery workout at +17°C. On average, you should follow the rule: 300-500 ml per hour (a couple of sips every 7-10 minutes).
After finishing your workout, you should drink about the same amount within half an hour. You can drink plain water, but an isotonic drink with electrolytes is better. It will replenish the salt balance, which is disturbed by sweating. However, this does not mean at all that isotonic is salty and tasteless, usually the opposite is true. Be sure to take a sports drink bottle with you to training - so you will not only take care of your health, but also be able to track how hydration affects the increase in positive emotions from sports.
If you exercise for more than an hour, your energy stores in the form of glycogen stored in your muscles and liver are depleted. Therefore, it is useful for such a workout to be a carbohydrate gel. When performing intensive exercises, the body's own energy reserves last for 40-50 minutes. And if you want to train further without losing efficiency, you should stick to the nutrition schedule: one gel every 20-30 minutes. Be sure to read the composition of the gel: if the carbohydrates in it consist of simple sugars (most often it is glucose and fructose), then the number of indicated grams of sugar must be multiplied by 20 - this is the amount of liquid you need to drink with this gel so that it is properly absorbed and gives you 100% of the energy put into it. With rare exceptions, all manufacturers of glucose and fructose gels always write this in the annotation, warning their consumers. There are gels without the content of simple sugars (isotonic), which do not need to be washed down with water, since the amount of liquid necessary for their assimilation is already contained in the gel. They are more preferable for running and other sports where it is uncomfortable or simply impossible for a person to drink about 200 ml of liquid at a time.
Possible harm to sports nutrition
Manufacturers of sports nutrition. What to choose?
If we are talking about protein supplements, creatine, pre-workout complexes and other sports nutrition that is more associated with bodybuilding, weight gain and iron (although, of course, this is not entirely true), then it is worth highlighting brands such as Optimum Nutrition, Ultimate Nutrition, Weider, BSN, Dymatize, Universal, Syntrax, SAN and more.
The material was prepared by the I LOVE RUNNING running school in cooperation with the GEL4YOU company.