Sports nutrition - What is this? Each of us, coming to the gym, has more than once thought about the need to use sports nutrition. For what? In order for your results to be better, as they say, HIGHER, FASTER, STRONGER! The fitness industry is huge and the trends in fitness nutrition are so diverse that it is not at all easy for a beginner to understand it all. In advanced fitness clubs, lectures on sports nutrition are held. But what if you haven't visited them? There was no time, money, opportunity. In this article you will find many answers to your questions. We will also dispel myths about the dangers of sports nutrition and how to use it correctly, otherwise you will not only not get the desired result, but can also harm your health.
If you look at Wikipedia, sports nutrition is a special group of food products produced primarily for people leading an active lifestyle, involved in sports and fitness.
What is the purpose of taking it? First of all, it improves your athletic performance. Increases strength and endurance of the body, improves health, increases muscle volume. Helps normalize metabolism, achieve optimal body weight and generally increases the quality and length of life.
So, let's figure out what types of sports nutrition there are and why each of them is needed.
Protein
Protein is a supplement that is based on concentrated protein. This is the same protein found in everyday foods: eggs, chicken, milk. It differs from them only in consistency and concentration. Protein is used to quickly gain
Get a portion of protein without exhausting yourself by eating chicken breasts.
Protein can easily replace one meal a day. And you need to eat often, up to 6 times a day. It also helps a lot in situations when you urgently need to eat a portion of protein, but there is no way to cook it.
The only downside is that you need to choose your protein wisely, as some types have a disgusting taste. And you will drink it often.
whey protein the fastest (it is also the richest in amino acids), the slowest is casein protein (it is taken as a forced food replacement or at night to support growth and recovery even during sleep). There is also a comprehensive option. Therefore, when choosing, you should consider the time when you plan to use the supplement: in the morning, between lunch and dinner, or at night.
For example, in the Art Life assortment of protein cocktails, you can choose the one that suits you in terms of composition and direction of action. They also have a delicious taste; they are a real delicacy.
The optimal dose of protein per day is 1.5 g. per 1 kg of body weight. Check if you are getting the required amount of protein per day. In addition to protein shakes, “Protein bars” can be an excellent addition to your daily diet.
The composition of Dietalika bars from Art Life is represented by high-quality proteins with varying degrees of digestibility. This is a great alternative to traditional sweets and an excellent assistant in maintaining the required diet. On the one hand, your body will receive everything it needs (proteins, carbohydrates, vitamins), on the other hand, fewer calories compared to chocolate or other desserts. One bar contains 11.06 g of protein
Beginners or pros? Proteins help increase muscle mass and improve the body's physical capabilities. Shown to everyone without exception.
How to choose sports nutrition for gaining muscle mass? PROTEIN
Proteins are sports nutrition preparations with a high protein content (from 40 to 99%) to speed up the body’s recovery after physical activity. Protein is the main building material for muscles. Therefore, its high content in food guarantees rapid growth of muscle mass.
What types of proteins are there?
Egg protein is considered one of the highest quality in amino acid composition. The only “disadvantage” is the rather high price.
Whey protein is very useful due to its almost instantaneous absorption into the blood, which leads to a surge in insulin production, which contributes to the equally rapid transport of amino acids into the muscles. It is this protein that is recommended to be used immediately after training to close the carbohydrate window (it is also called anabolic or protein-carbohydrate), if your goal is to lose weight.
Whey protein can be of three types: concentrate, isolate, hydrolysate - in order of improving quality and increasing price.
Casein is a long-lasting protein in the sense that it takes a long time to digest and supplies the body with amino acids for a long time. This protein is very convenient to take at night to reduce nighttime catabolism when gaining weight or if you have to take long breaks from eating.
Soy protein. Reduces blood cholesterol levels. Recommended for people who are overweight and intolerant to milk protein. In significant doses and over long periods of use, it leads to changes in hormonal levels (contains substances with estrogenic activity) with all the ensuing consequences.
Mixed proteins. They consist of several different proteins that differ in their absorption time. Very good as gainers.
WHICH PROTEIN TO CHOOSE
The name of the protein is accompanied by the name of the manufacturer in parentheses.
SINTHA-6 (BSN)
The best in terms of price-taste-quality ratio. Action: slow protein.
Probolic SR (MHP)
The best complete protein. Action: slow, up to 12 hours.
Matrix (Syntrax)
It has excellent taste. Almost all bodybuilders I know are on this drug.
Elite XT (Demotyze)
Budget protein option.
Caseine 100% (Optimum Nutrition)
By definition, a “slow” protein.
Muscle Milk (SytoSport)
Lipotropic Protein (LG sciences)
Recommended protein manufacturers: Optimum Nutrition, Demotyze (budget proteins), BSN.
HOW TO TAKE PROTEIN
2-3 times a day, 30-50 g + 250-300 g of milk.
Protein is usually taken with the second meal and before bed (for slow protein). Whey protein can be taken up to 4 times a day. Be sure to take after training (close the anabolic window).
Servings: Usually recommend one scoop + milk. It is recommended to stir in a blender or shaker rather than by hand.
If you have a lot of time and the opportunity to prepare a shake several times a day, then you should choose whey protein.
If time is short and it is not possible to eat regularly, it is better to choose a multi-component protein with long-term absorption. This will smooth out the irregular flow of amino acids into the blood.
Whey protein is preferred for fat burning workouts. Whey protein is also highly recommended for thin people up to 4 times a day.
Whey protein should be taken an hour before training and immediately after strength training. When taken four times a day, also in the morning on an empty stomach and during the day between meals.
Gainers
A gainer is a protein-carbohydrate mixture for actively gaining muscle mass. The percentage of carbohydrate component often ranges from 50 to 80. Girls for the most part do not use it, because... rarely strive to increase in volume. Another thing is men who have a hard time gaining muscle mass. If you are prone to obesity, then a gainer is even contraindicated for you!
Beginners or pros? Definitely for the pros. They will help quickly gain muscle mass for those who actively work out in the gym. Carbohydrates provide timely supplies of “fuel”, and proteins provide building material for muscles.
Amino acids
Amino acids are the elements that make up proteins. Muscle is 35% composed of three amino acids: leucine, isoleucine and valine . They are not produced in the body, therefore they are irreplaceable. This element also plays a key role in the process of preventing the destruction of muscle protein that occurs during intense physical activity. Amino acids are also involved in the regulation of leptin, a hormone that suppresses appetite.
Most often, amino acids are drunk in the morning, before bed or during training, since catabolic processes are at their strongest at this time, and amino acids prevent these processes.
The best option is when amino acids are contained in protein shakes along with protein. Then you do not need to select the required doses of these substances; the manufacturer has carefully done this for you. Amino acids also come in flavor and pure form. Professionals recommend drinking pure amino acids, but this is just wild crap. So the best option is to drink protein shakes with an optimally selected composition of proteins and amino acids. This is exactly what Art Life protein shakes are.
Beginners or pros? All actively training athletes and bodybuilders, including those who want to lose weight.
HOW TO CHOOSE AND WHERE TO BUY SPORTS NUTRITION?
Come to the store, having clearly defined what exactly you want to buy. Take full advantage of the Internet and these tips.
Be conservative in your selection. Don't chase newfangled drugs. They, as practice shows, are just a combination of already known substances, and are much more expensive. All really working substances and mixtures have long been invented.
Trust only official dealers of trusted manufacturers: Optimum Nutrition, MultiPower, BSN and some others listed in this article. And remember, even from the same manufacturer, drugs for different purposes can differ significantly in quality.
Find one decent store and use only that one. It’s especially good if it has a discount system. This significantly saves money and reduces the risk of buying a fake to a minimum.
Look for reviews and opinions about new supplements and descriptions on the Internet before you buy them.
Pay attention to the integrity of the original packaging.
Pay attention to the expiration dates of the drug.
Russian sports nutrition products are significantly inferior in quality to their Western counterparts.
Creatine
Creatine is an organic acid that supplies energy to muscles during intense workouts. This promotes active growth of muscle mass. The main purpose of creatine is to increase muscle strength. It is used when it is necessary to improve performance in high-intensity sports that are characterized by repetition (jumping, tennis, boxing).
This happens due to the fact that when performing exercises, muscles use up ATP reserves (adenosine triphosphate), and creatine replenishes these reserves.
But, despite the fact that this substance is not a hormonal drug, it should not be taken for too long. This is due to the fact that addiction gradually develops, and the body stops producing its own creatine. Therefore, take this sports supplement in short courses and be sure to take a break.
Some experts consider keratin completely harmless. When taken in reasonable doses, others claim that the substance puts a noticeable strain on the kidneys and liver. If an athlete has chronic kidney or liver disease, then it is better not to risk his health and refuse to take such sports nutrition.
Beginners or pros? Anyone who needs to improve their performance in high-intensity sports.
Dietary supplements and sports nutrition for joints and ligaments
Taking dietary supplements for joints and ligaments is very desirable and even necessary.
It is recommended to take a course of joint and ligament supplements every three months to make them stronger and more elastic. Typically, such preparations contain glucosamine and chondroitin, oils and organic acids.
Recommended preparations for joints and ligaments
Teraflex (sold in pharmacies)
Animal Flex (Universal Nutrition)
Testosterone boosters
Testosterone boosters are biologically active complexes containing, as a rule, natural components that stimulate the growth of testosterone. The effectiveness of testosterone boosters is controversial, yet they remain popular sports supplements.
Beginners or pros? Pros - men over 30 years of age and older who want to build muscle mass. Testosterone boosters should not be taken by boys under 23 years of age to avoid hormonal imbalance. CONTRAINDICATED FOR WOMEN!
Vitamin and mineral complexes
Sports vitamin-mineral complexes (VMC) are slightly different from the usual ones, which can be bought at any pharmacy. Among the main differences:
- high concentration of vitamins and minerals;
- a slightly different composition, which is more suitable for sports activities.
There are synthetic and natural ones, respectively, some are more expensive, others are cheaper. Each has a written composition, so you need to read and compare. There are protein shakes that contain the necessary composition of vitamins.
For beginners, this will be enough, but only if you have no old joint injuries. With increased weight loads they will suffer. And here it will be necessary to use glucosamine and chondroitin to meet the basic needs of connective tissue and joints for nutrition, restoration and protection. One of the leaders among biological complexes for the restoration of the osteoarticular apparatus are “Joint Flex” and “Calcimax” from the Art Life company. But more on this in a separate article.
Many studies prove that synthetic vitamins do not have a significant effect on human health, and in some cases are even harmful. At the same time, vitamins obtained from natural products are of great benefit.
Beginners or pros? Natural IUDs are shown to everyone without exception, in reasonable doses and of high quality.
PRE-WORKOUTS (PRE-WORKOUT COMPLEXES)
A pre-workout complex is a type of sports nutrition, the components of which make training much more productive, promote faster recovery and muscle growth. This product provides increased energy and ensures quick recovery after training.
Typically contain creatine with a transport system (increases strength and muscle mass), amino acids, carbohydrates, BCAA (provide muscle nutrition and suppress catabolism), arginine (improves muscle nutrition and ensures good pumping), vitamins and minerals (replenish lost substances through sweat), caffeine (stimulates performance), taurine (stimulates performance), beta-alanine (antioxidant and muscle restorer).
It is strictly not recommended to exceed the dosages recommended in the instructions for the drugs.
Be sure to take breaks from taking the supplement to avoid addiction and reduced effectiveness. Usually, after 12 weeks of use, you need to take a 4-week break.
You should start using the drug with a minimum dose and carefully monitor your condition during training.
Do not use medications in the afternoon to avoid disturbing sleep.
Recommended Pre-Workout Supplements
NO-Xplode and NO-Xplode 2 (BSN)
Jack3d (USP Labs)
Xpand Xtreme Pump (Dymatize)
Fat burners
Fat burners are special drugs that help reduce fat deposits. Please do not have any illusions that these drugs will remove those extra pounds from you. They can help you, but only if you add them to your workouts and proper nutrition.
Their action can be different, they have their own classification:
- diuretics (remove excess fluid from the body);
- anoretic (reduce appetite);
- lipotropics (destroy fat cells and prevent the body from absorbing fat);
- thermogenics (increase body temperature);
- metabolism stimulants.
What kind of substances are these?
- guarana;
- chitosan;
- caffeine;
- green tea extract;
- tyramine;
- Omega-3 fatty acids;
- L-carnitini etc.
As soon as you start using fat burners, you will feel incredibly euphoric, as if you drank a bunch of cans of energy drinks. During training, you will not think about anything other than working in the gym. There is an incredible concentration of attention.
But not everything is so good. Fat burners are quite hard on the psyche. Firstly, the packaging contains a warning that they should not be taken less than 5 hours before bedtime.
Do not forget that this is quite a strong load on the body, and the fact that your body will constantly maintain a temperature 1-2 degrees higher than normal will definitely not have a positive effect on it. If you have any health problems, be sure to consult your doctor.
If you are a beginner and do not want to risk your health, take an isotonic drink enriched with L-carnitine , vitamins and minerals in a balanced composition. It helps maintain optimal water-salt balance in the body. Quickly quenches thirst, increases endurance and performance. This is also available in: “Isotonic drink Aqua Balance”. The amount of L-carnitine in it is enough for an effective workout. In addition, you will not worry about your health.
The range of Art Life products includes Cereal Zaryad bars . They are enriched with L-carnitine, taurine, ginseng extracts, green tea and B vitamins. They promote rapid restoration of strength after prolonged mental stress and sports. They help you easily cope with increased physical and emotional stress. B vitamins activate energy metabolism and increase physical and mental performance. L-carnitine increases oxygen saturation of cells, stimulates brain activity, fights fatigue and promotes the conversion of fats into energy. Taurine supports energy processes in the body and is necessary for the proper functioning of the nervous system and heart. Cereals (rye, oats and barley) are a source of vitamins, microelements and valuable plant fiber necessary for the proper functioning of the digestive system.
Beginners or pros? All actively training athletes and bodybuilders, including those who want to lose weight.
Key benefits of sports nutrition
- Really brings the desired result when used correctly
- It is convenient to store and use.
- The amount of protein is greater than in meat, and the cost is lower.
- Very high nutritional value
- Convenience of dosing large doses of nutrients (for example, to get 1 teaspoon of creatine monohydrate, you need to eat about 1 kg of beef).
Minimum costs for maximum results
Now you have learned about a fairly simple and smart strategy for using sports nutrition where it is needed by default. See for yourself: if you train in the morning, you need to fill yourself with a minimal amount of food. On the one hand, you must give your body what it needs after sleep, on the other hand, you must be ready for a hard workout.
At the same time, after training, you need to put your body into recovery mode. And preferably without delaying it. You can, of course, use ordinary food, but why once again burden the digestive system after exhausting work in the gym, if you can consume the substances the body needs in the most convenient form. No, you can, of course, not eat anything at all and go home, but why stay hungry after training? This is not pleasant and completely out of place.
Can sports nutrition be harmful?
It's no secret that sports nutrition has had a bad reputation in our country for many years. The main reason is that completely harmless natural supplements were confused with hormonal drugs, which could well give a similar effect. Despite the fact that hormones are not milkshakes, but come in the form of ampoules or tablets, fears were strong.
However, over the years, as sports nutrition became widely available and sports literacy increased, ignorance began to recede. But does this mean that sports nutrition is completely safe and harmless? Not so simple.
Sports nutrition is a natural supplement made from regular foods. If you choose a high-quality product that has not expired, then it cannot cause any more harm than regular food. It would seem that the question is closed? One “but” prevents us from putting a bold point.
Regular food products also have side effects and contraindications.
- Individual intolerance to product components.
- Problems with the digestive system (heartburn, nausea, bloating, diarrhea).
- Skin allergies.
- Addiction to protein mixtures threatens dehydration, gout, and calcium loss.
- Incorrect use of drugs.
- Poor quality products.
Mandatory rules of use and contraindications:
- Carefully study the composition of any product you use if you have an individual intolerance or allergy to the components of the products from which the dietary supplement is made.
- Time to take medications. If you have problems with the absorption of proteins or gainers, then do not take them in the morning on an empty stomach. Take them an hour after breakfast, when the digestive system has already “woke up” and is not completely empty.
- If you have problems with the gastrointestinal tract, taking amino acids on an empty stomach is especially not recommended. They can cause simple discomfort in the stomach or even lead to an exacerbation when pain in the stomach haunts you on a constant basis.
- Mutually exclusive use of drugs. There are frequent cases of taking drugs for the opposite purpose. For example, gainers and fat burners. It is almost impossible to gain muscle mass and burn subcutaneous fat at the same time. These are different processes and, accordingly, the intake of supplements should be different.
- Abuse. Many athletes ignore the dosages specified by the manufacturer, acting on the principle “the more, the better.” Forgetting that an excess of a substance is sometimes worse than its deficiency. The resources of the digestive system are not endless. Exceeding the serving size of protein, for example, can lead to a significant portion of it not being absorbed. And this is a direct path to fermentation, the formation of gases and further abdominal disorders. Exceeding the dosage of amino acids or other drugs can also negatively affect the condition of the stomach and the functioning of the gastrointestinal tract as a whole. Exceeding dosages of vitamins or special preparations overloads the liver, and abuse of certain special supplements will place increased stress on the pancreas. Well, don’t forget that the kidneys need to excrete the excess - they won’t be happy either.
- It is not recommended to take drugs that affect metabolism during adolescence, during pregnancy, or for people with cancer problems. Let us especially emphasize once again that sports nutrition is not hormonal drugs . But some of them can create good preconditions for enhancing hormone production. By the way, even simple physical activity or sports accelerates the production of hormones. For 90% of athletes this is a big plus and benefit. But there is also another 10%.
- Taking amino acids, creatine, glutamine, BCAA and other pure amino acids on an empty stomach is not recommended for people with stomach problems. In case of serious problems (ulcers, periods of exacerbation of gastritis, etc.), taking amino acids (not as part of cocktails) should be avoided.
- It is not recommended to take gainers and other high-carbohydrate drinks if you have diabetes or other problems with the endocrine system.
- It is not recommended to take caffeine-containing medications if you have blood pressure or heart problems.
- If indicated, use biological complexes for the musculoskeletal system and gastrointestinal tract.
THERMOGENICS
Thermogenics are sports nutrition drugs that accelerate metabolism (its catabolic component), activate the activity of the central nervous system, and suppress appetite. They increase body temperature (this is the main effect of these drugs). They warm up the body, causing it to burn more calories.
The main component is caffeine or another similar substance. May also include yohimbine, guarana extract, various essential oils, carnitine, ephedrine, ginger, pepper extracts, Rhodiola root, etc.
Additional substances included in thermogenics accelerate the breakdown of fats, accelerate their transport, stimulate the production of certain hormones, suppress appetite, etc.
Thermogenics physically increase body temperature, increasing calorie expenditure, stimulate the thyroid gland, activate the nervous system, and suppress appetite.
Contraindications to taking thermogenics
Any heart problems. High blood pressure. Arrhythmias. Diseases of the thyroid gland accompanied by hyperthyroidism. Diseases of the gastrointestinal tract. Kidney failure. Liver failure.
How to take thermogenics
Usually 2-3 times a day on an empty stomach to maintain the desired concentration of drugs in the blood. The best time to take is morning and lunchtime. You should not take the drug in the afternoon, as sleep is disturbed.
Exceeding recommended dosages is hazardous to health.
You should take thermogenics for no longer than 1 month, and then you need to take a 1-2 week break, after which you can resume taking them. Continue dosing cycles until the desired result is achieved.
Side effects from taking thermogenics
Tachycardia (increased heart rate) High blood pressure Excitability and irritability Trembling in the limbs Sweating Insomnia Nausea Heartburn Digestive disorders (diarrhea, flatulence)
The first three effects are almost inevitable and to a certain extent acceptable. If you notice other effects, you should immediately reduce the dosage or stop taking it.
Quality thermogenics
Lipo-6x (Nutrex)
Stimulant X (Anabolic Xtreme)
Tight Hardcore (SAN)
Thermogenics should not be used unless really necessary. Still, the effects they cause are not healthy.
What to choose?
- Quality products.
- Optimal balanced compositions for Professionals and beginners.
- Sports nutrition should not contain dyes or preservatives.
Unfortunately, this is the most common reason. There are very few manufacturers on the Russian market that you can truly trust. At the same time, there is such a variety in specialized stores that it is quite difficult to choose a truly high-quality product. The Art Life company has been in the healthy food market for 20 years. With their compositions and components, the complexes are adapted to the Russian consumer. And sports nutrition products are no exception. Only natural ingredients and advanced developments of Russian scientists. There are all necessary certificates of state registration and certificates of product conformity. You can trust Art Life company with your health!
If you are a professional , then all of the above information is not new to you. You are great at using terms and names. You can easily choose the types of sports nutrition you need and calculate your doses.
BUT, if you are a beginner and you do not play sports professionally, you do not have the goal of becoming a “bodybuilder” and putting on pounds of muscle. And the main goal is to improve your health, strengthen your corset muscles, and get your figure in order, then the choice of sports nutrition is completely different.
- Firstly, it is a fractional, complete and varied diet with the required amount of proteins, fats, and carbohydrates. Limiting daily caloric intake. And also the use of Sports nutrition, which contains a balanced combination of all the substances you need: proteins, amino acids, vitamins.
- It is imperative to maintain a water-salt regime using plain water and isotonic drinks.
- Sports nutrition must contain only natural ingredients, no dyes or preservatives.
- It is also necessary to support and correct those body systems that have chronic or systemic diseases.
We can say with complete confidence that the range of phytocomplexes and sports nutrition from Art Life will suit you perfectly. Armed with the knowledge you have gained in this article, making a choice will not be difficult for you.
FOOD REPLACEMENTS
Meal replacements are sports nutrition preparations containing proteins, fats, carbohydrates, bacteria, mineral complexes, fatty acids, amino acids, vitamins and fiber in the best combinations. They cannot replace nutritious food! They resemble gainers in composition and action.
Useful for people who do not have the opportunity to constantly prepare their own food and do not have time for frequent meals.
Substitutes should be taken no more than 3 times a day. Under no circumstances should you completely replace your diet with these supplements! Can be mixed with milk, water. Be sure to follow the instructions for use.
The best meal replacements
Infusion (SAN) True Mass (BSN) Meso-Tech (MuscleTech) Whey Gold Meal (Optimum Nutrition) Hyper Mass (Multipower)
