Sports nutrition and supplements. Where to begin?
The main reasons for doing fitness and bodybuilding are to improve your appearance and take care of your own health. Then what does “chemistry” have to do with it – protein powders, capsules with amino acids? The fact is that to ensure muscle growth during bodybuilding, there are not always enough nutrients from food.
With sports nutrition, you can get extra calories, carbohydrates, proteins and essential amino acids without unnecessary fats, vitamins and minerals. For those who do not have the opportunity to eat 4-6 times a day specially prepared food, balanced in proteins / fats / carbohydrates, sports nutrition can be an excellent help. And “chemistry” has nothing to do with it.
Protein is the most popular form of sports nutrition. Even those who are not involved in bodybuilding know about it. Anyone who considers protein “chemistry” and is worried about a decrease in potency when taking it, we recommend that you consult an English dictionary. Protein translated from English means “protein”. Protein powder is just a protein powder that is made primarily from milk.
Whey protein is equally effective for everyone – from beginners to Olympic medalists. Take whey protein before your workout and then a second time! – immediately after its completion. The secret is that whey protein is absorbed in 10-15 minutes and at the speed of an express delivers the amino acids it contains to the muscles. In comparison, it can take over an hour to digest protein from cottage cheese. Protein powder can also replace some of the flour when baking homemade baked goods.
How to use: Take 20g of whey protein before training and another 20-40g after.
Creatine is a naturally occurring organic compound found in meat. Creatine enters the bloodstream and, along with it, enters the muscles. There it becomes “fuel” for muscle contractions. In other words, creatine from meat products increases the explosive strength and endurance of the muscles, and ensures the rapid recovery of their energy potential. But for creatine to really affect athletic performance, you need to eat a lot of meat – up to 5 kg. Bodybuilders do not risk doing such experiments and take Creatine in the form of a sports nutritional supplement.
How to use: Take 3-5g Creatine before and immediately after training.
The main purpose of weight gainers is to provide you with additional amounts of easily digestible calories – mainly carbohydrates and proteins while you are gaining muscle mass. It is not always possible to consume enough calories per day, and it can be difficult to eat large amounts of rice / chicken breast all day long. If you want to drink a gainer (powder is dissolved in water or milk) before or after training, choose the one that contains the minimum amount of fat (they take a long time to digest). Also, many gainers contain creatine and may not need to be purchased separately.
How to use: Gainers can be used as a substitute for regular food. However, don’t overdo it – if you consume too many calories, it will lead to excess fat gain. Calculate your approximate calorie needs, add 500 calories. This figure can be used when taking Gainer – getting them the missing calories. There is a fairly large selection of sports nutrition on the market and you can find Gainers with different calories.
Arginine is the name of an amino acid that is converted into nitric oxide in our body. In the human body, nitric oxide has many useful functions. The first and most important is the expansion of the capillaries. The wider they are, the more blood enters the muscle tissues of the body. The blood carries nutrients and anabolic hormones with it. Result? Muscle growth is accelerating!
How to use: Take 3-5g arginine in the morning, before workout and before bed.
The amino acid Glutamine has a huge number of positive functions in the human body. Without it, the work of the intestines and muscles and even the fight of immunity with an extraneous infection cannot do. Glutamine promotes the accumulation of glycogen in the muscles, which makes them look bigger.
How to use: Start by taking 2-3 g of Glutamine in the morning, before and after training, and before bed. Gradually increase the daily dose to 5 g.
Physical activity dramatically increases the need for vitamins and minerals. The most common victim of strength training is calcium. Lack of calcium can cause joint pain and lowered immunity. Plus, exercise creates countless harmful free radicals in your bloodstream. B vitamins help to successfully overcome the stress of physical exertion and stimulate protein metabolism. Vitamin supplementation is especially important in winter when we consume less fresh fruits and vegetables.
How to use: Take 500-1000 mg vitamin C twice daily, 400-800 IU vitamin E twice daily with food. 50 mg of vitamins B1 and B6, and 50 mcg of vitamin B12. Take preparations of calcium, potassium, zinc, etc. according to the instructions on the package. Many athletes limit themselves to taking a multivitamin.
Fish oil contains two groups of fatty acids that are scarcely found in the modern diet: Omega-3 and Omega-6. These rare fats help prevent heart disease, fight joint inflammation, accelerate muscle growth and burn subcutaneous fat …