Sports nutrition is supplements to the basic diet in the form of powders, capsules, bars, which some are categorically afraid to consume, while others ask for more and do not see any danger in them.
What is it and why do you need to eat “sports-style”?
Proper nutrition is the key to health and effective training. Each of us needs a sufficient amount of nutrients, vitamins and minerals per day, and those who exercise doubly so. Active physical activity exhausts our body. To compensate for losses, you need to increase the amount of nutrients in your diet. Sports nutrition or sports nutrition helps achieve this goal.
Sports nutrition is a specific set of nutrients that are distinguished by purpose or composition. Depending on the purpose, sports nutrition is distinguished, which is intended for:
- muscle building;
- increasing the duration of training;
- losing weight;
- protecting joints from damage;
- general strengthening of the body.
The composition of sports supplements can be protein, carbohydrate, protein-carbohydrate (mixed), based on amino acids, creatine or a vitamin-mineral complex.
Sports nutrition is selected based on the purpose of its consumption. As a rule, creatine, protein, amino acids, gainers and vitamin complexes are needed by all athletes who want to increase their strength, gain muscle mass, or those who engage in high-intensity training. Such supplements strengthen muscles, provide the body with plasticity and ease of movement.
Common types of sports nutrition
Protein (egg, milk, casein, soy) is one of the most popular products among the range of sports nutrition. It saturates with protein, which is the building material of our body. To meet your protein needs, you need to consume from 0.8 to 2 g of protein per day per kilogram of weight. A lot of protein is found in animal products (meat, fish, milk, eggs, cheese and yogurt) and plant products (soy, tofu). Typically, protein is consumed after a workout or as a snack.
Cardiologist at the medical ]“ON Clinic Dnepr“[/anchor] Mikhail Luchinin says:
“Lack of protein can lead to hair loss, nail problems, and decreased immunity. It is also important that a lack of protein leads to the occurrence of cardiovascular diseases, especially during intense physical activity.”
Scientists from the University of Reading have found that you can reduce your risk of heart disease and stroke. To do this, it is enough to use protein supplements, which are preferred by bodybuilders. According to the study, thanks to whey milk protein, the risk of heart and vascular problems is reduced by approximately 80%.
Gainer is a carbohydrate-protein mixture that helps to gain muscle weight, promotes muscle growth and is necessary for strength training. The daily requirement for carbohydrates varies between 45-65% of total food intake. Simple carbohydrates are found in fruits, honey, dairy products, complex carbohydrates are found in cereals, durum pasta, bread, legumes, and potatoes.
Creatine is a substance that increases workout performance. Most often, creatine is used by those involved in weightlifting, bodybuilding, and powerlifting. The supplement also helps increase muscle mass and build muscle mass. As a rule, non-professional athletes take creatine when performing exercises with a barbell (leg press, squats).
Chondroprotectors are joint and cartilage savers containing chondroitin and glucosamine. These substances increase the elasticity of cartilage tissue and activate anabolic processes.
Fat burners - suppress appetite and stimulate metabolism, contain caffeine-containing substances. However, they only work in combination with training and proper nutrition. Fat burners are drunk half an hour before training.
Vitamin complexes (dietary supplements) are widely used in sports nutrition, which include vitamins B, C, and E. Mineral and amino acid supplements are also included in the trainee’s menu. In most cases, they are drunk both before and after training.
Dietary supplements help supplement the diet with useful minerals, amino acids and other essential elements. It is necessary to observe dosages, including vitamins in the diet, and be sure to consult with a doctor regarding the advisability of taking them and combining them. As a rule, the packages of dietary supplements indicate indications and contraindications, as well as rules of administration. Violation of these rules can lead to an allergic reaction (rash, peeling of the skin), the development of hypervitaminosis (an excess of one or more vitamins in the body, leading to intoxication).
Let me add that food can be absorbed at different speeds, which does not depend on the calorie content of the food. Before physical activity, it is better to eat quickly digestible foods (eggs, bananas, chicken), and before bedtime – slowly digestible foods (oatmeal, nuts, meat, cauliflower). The same rule applies to sports nutrition. For example, milk protein is absorbed quickly, while casein protein is digested slowly. Also remember that carbohydrate-containing foods are digested first, then protein foods, and lipids (fats) are digested last.
What should an athlete's diet be like?
The menu of a sports person largely depends on the type of sport he practices. Thus, bodybuilders need powerful muscle mass, so their diet should be enriched primarily with carbohydrates and proteins, and the calorie content should be at least 2500 kcal. For gymnasts and everyone who does stretching, Pilates, and aerobics, it is important to be flexible and fit, so the energy value of their diet varies from 1400 kcal to 2000 kcal. To achieve good results, try to select the caloric content of the menu in accordance with the type of your load, do not forget about the regularity of eating and drinking regimen!
Side effects of sports supplements
Sports nutrition should be balanced and dosed. Only in this case will taking supplements be safe for health. For example, excessive protein consumption can not only lead to kidney failure if you have kidney problems, but also reduce bone density, which can lead to osteoporosis. But the consumption of milk protein and gainer, even in small doses, can lead to intestinal disorders and allergies, but only if lactose intolerance is diagnosed.
As for creatine, today there are no studies that would confirm its absolute safety. Harvard Medical School believes that this substance will not help build muscle mass in adulthood. Therefore, it is better to use it at an older age to maintain built-up muscles.
Contraindications to all sports supplements do not exclude individual intolerance to the components. This rule applies to food, medicine and even household products. If the supplement contains at least one component that the body does not like, then you can get not only nausea and vomiting, but also an upset stomach.
Physiotherapist, endocrinologist and physiotherapist at the ON Clinic Kharkov Sports Palace [/anchor] Natalya Shchukina notes:
“Sports supplements are an unregulated category of products, meaning they are sold without restrictions and in large quantities to improve athletic performance. According to the Academy of Sports Medicine, their use, although a personal choice, is controversial from a medical point of view. Therefore, in each specific case, consultation with the attending physician will not be superfluous.”
What sports nutrition to use when training at home
It is important to understand that sports nutrition for home workouts is a supplement, not a replacement for the main diet. This is not a magic remedy, but a good help for your body. Sports nutrition can also really help out in some situations when there is no time or opportunity to eat a full meal.
Sports supplements are also used by athletes in adulthood - after 40-50 years, when it becomes more difficult to gain and maintain muscle mass and strength. In addition, sports nutrition helps people who have a naturally thin physique gain muscle.
What sports nutrition is needed for home workouts:
- protein,
- gainer,
- BCAAs
- creatine
The following sports supplements will also be useful:
- L-carnitine. Accelerates fat burning processes and is effective for drying.
- Glutamine. Helps reduce catabolic processes that destroy muscles. Relevant when reducing the intensity of training.
- Fish oil and omega-3. Beneficial for ligaments and joints, increases endurance, protects against overtraining, and has a positive effect on skin, hair and nails.
- Vitamin and mineral complexes. Help replenish the supply of vitamins and minerals in the body. Useful for both professional athletes and amateurs.
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Protein
The very first type of sports nutrition necessary for muscle growth. Protein provides the body with all the necessary amino acids. There are different types of protein: whey, egg, casein, complex, vegetable.
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Mandatory or not: definitely yes. Protein is a mandatory requirement for all athletes. It is also often used to make protein shakes and smoothies.
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The most commonly used protein is whey protein. It is well digestible and has a complete amino acid profile (by this criterion it is second only to egg). By type, protein is divided into isolate, hydrolysate and concentrate. Isolate and hydrolyzate are recommended for drying, and concentrate for gaining muscle mass. For regular strength training, it is recommended to consume 1.6-2 g per 1 kg of total weight per day.
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Gainer
Gainer helps restore lost energy after workouts. Consists mainly of carbohydrates. Their ratio to proteins is 4:1 or 5:1. Such supplements are useful for ectomorphs who have a fast metabolism.
There are also high-protein gainers with the proportions of carbohydrates and proteins 1:2 or 1:3. They are suitable for mesomorphs and endomorphs - people with average and slow metabolism. A gainer will be useful even when losing weight, if after training you feel that you are getting more and more tired each time.
Mandatory or not: if you have difficulties gaining weight, definitely yes. If you want, on the contrary, to lose weight, and losing weight is difficult, then it is better to give up a gainer or use a high-protein one.
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Creatine
Creatine is a substance that is present in the body of every person. In sports nutrition it is used to gain muscle and increase strength, especially in relation to “explosive” strength. Due to its presence in the body, creatine is considered a safe supplement. The average dosage per day is 5 g. It can be taken in two ways: with or without loading.
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Mandatory or not: desirable. Creatine allows you to make progress and gain moral satisfaction from training. But it is better not to use it while cutting, since creatine “floods” the muscles, i.e., causes the accumulation of a certain amount of fluid.
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