Sports nutrition for beginners to gain muscle mass. Sports nutrition for fast muscle gain. Which is Better for Muscle Growth

Let's say you bought a complete set. The question will arise before you: when is it to drink and in what sequence? 1. We will start taking our supplements right in the morning. As soon as you wake up, immediately mix yourself a serving of BCAA before breakfast. After that, do your morning chores and after 30 minutes you can start breakfast. After a hearty breakfast, take vitamins, tribulus and go about your business. 2. In the middle between breakfast and lunch, you can drink a serving of protein. Wait an hour or two and you can start lunch. If you have chosen vitamins containing several identical tablets in a portion, then it is better to split the intake into morning and lunch. Accordingly, after eating, there is still a portion of the serving of vitamins. 3. An hour or two before training, it will not be superfluous to drink another portion of protein (preferably whey). During training, instead of water, you can mix yourself an isotonic to restore the mineral-salt balance. After training, mix yourself a portion of the gainer and pour in a portion of creatine (it must be calculated individually, depending on its own weight and the content of creatine in the gainer itself). On rest days, creatine can be taken at any time. 4.

Nutrition is extremely important, because muscles are built precisely thanks to the elements entering the body. And if there is a goal to gain muscle mass in a short time, then it is all the more important to choose a suitable set of sports nutrition for a set muscle mass.

There is a basic set of sports nutrition for gaining muscle mass that every athlete should know:

• BCAA.
• Multivitamins.
• Omega-3.
• Glutamine.

These substances not only help develop muscle, but also support overall health.

For gaining muscle mass, conventional products are not enough; in any case, you will have to seek help from sports supplements. In addition to training hard, maintaining a calorie surplus is also important. All bodybuilders take a sports complex that includes several basic supplements.

Whey Protein

This is one of the main components that are included in the sports supplement. This supplement has a complex composition, which can be completely different, but it includes many important elements and amino acids. Proteins are an important part that is included in any

Gainer

If you cannot gain the required amount of calories, then a gainer will come to the rescue, which is also an important component that should be included in a set of sports nutrition for gaining muscle mass, because a large amount of protein is the key to muscle growth. But when choosing a gainer, you need to pay special attention to the composition. It is important to make sure that there are not too many carbohydrates in it, giving preference to protein.

BCAA

It is a complex of three amino acids: leucine, isoleucine and valine. They are extremely important for the body, but it does not synthesize them on its own. BCAA stimulates the production of insulin, which helps to nourish the muscles. In addition, these three amino acids prevent protein breakdown and muscle breakdown.

Pre-workout complexes

Often, training is pretty exhausting the body, there is no strength left at all. To cope with this and add strength and energy during training, the use of simulators that contain caffeine or geranamine will help. If you need additional energy, then you can safely add pre-workout complexes to your set of sports nutrition for gaining muscle mass.

Creatine

Increases strength and stimulates volume growth. There are a huge number of creatine varieties on the market today, but monohydrate remains the most common.

Omega-3

This component is found in fatty fish, but even this is sometimes not enough for an athlete and therefore have to resort to supplements. The best choice is fish oil. Omega-3 improves blood circulation, which speeds up the delivery of important nutrients to the muscles. But its benefits do not end there, it also speeds up metabolism, which helps to get rid of fat, and is good for the cardiovascular system.

Multivitamins

They practically do not affect, but, despite this, they are no less important. Chasing weight gain, taking various supplements, the athlete begins to forget about some important vitamins, without which chaos will come in the body. Even if you eat fruits and vegetables in huge quantities, some vitamins may still not be enough.

Glutamine

This amino acid is found in muscles the most. Although the body itself is capable of producing it, an additional intake will not hurt. Glutamine helps with recovery, so it's best to take it after exercise and at night. Glutamine should be included in your sports nutrition, as it is essential for fast muscle gain.

Errors

1. Breakfast with only protein. It is true that eating carbohydrate-laden food in the morning is wrong, because while we sleep, blood sugar levels go down and all the carbohydrates consumed after waking up will go straight to the stomach. Anyone with a goal of gaining muscle mass should have a hearty breakfast. The first thing to do as soon as you wake up is to drink a protein shake, but not a simple one, but a highly refined hydrolyzed whey protein isolate. This is important because regular whey will take a long time to digest, and this one will take about 15 minutes. At this time, you can do some of your own business, for example, take a shower. After this time, appetite will appear, because the protein has already been absorbed, the metabolism will accelerate, and the body will begin to ask for a new portion of food. Arriving in the kitchen, you can cook an omelet, oatmeal, pancakes, cottage cheese. If you wish, you can eat several different dishes at once. In the morning diet, the presence of both protein and carbohydrates is important, so there should be an equal amount of them. The main thing is to eat your fill. It is recommended to drink a cup of green tea as a drink. And, of course, we must not forget about vitamins and fish oil!
2. Lots of carbohydrates right after exercise. You can often hear advice about the fact that after a workout, it is imperative to consume easily digestible carbohydrates, but this is wrong. Thus, the appetite will only go away for the next 2 hours, without giving food, which is really important for muscle growth. are good only if the goal is to increase strength and endurance, and not to gain mass. And if you are striving for the latter, then your choice should stop with the protein.
3. Avoiding protein shakes. Some do not include protein in a set for sports nutrition for gaining muscle mass, limiting themselves to gainers, believing that only a combination of carbohydrates and proteins will give the desired effect, and protein itself will not. One very simple rule works here: protein is important for muscle growth, so the first thing to do is to focus on it. People who regularly exercise in the gym and seek to gain weight are advised to consume protein at the rate of 2-3 grams per kilogram of weight. Also, it is important not to try to gain weight on an ongoing basis, but to eat hard for a couple of weeks, trying to achieve maximum results, and then give the body a break from the constantly arriving calories. For gaining a mass of proteins from ordinary products, it is not enough, so without the help of protein shakes, you can't go anywhere. It is best to drink whey protein before and after your workout and slow protein before bed. What sports nutrition for gaining muscle mass can do without protein shakes? None.
4. Underestimating BCAAs and Glutamine. BCAAs are a complex of three essential amino acids: isoleucine, leucine and valine. They are considered almost the most important component of muscle building. The importance of taking these amino acids lies in the fact that the body is not able to synthesize them on its own, so they come only with food. BCAA is available in addition to the capsule form, also in powder form, which makes it easier to take, since the powder is tasteless and odorless, it can be added both to your shaker and to food. These amino acids are recommended to be consumed during training, namely, to break the intake into 3 times: before, during and after.
5. But amino acids from BCAAs alone are not enough for active muscle growth. The body needs even more amino acids than the previous three. Thanks to them, he will be able to produce hormones. And this is where powdered amino acids come to the rescue. They are absorbed faster and taste better than tableted ones. They are best consumed immediately after a meal.
6. Some people mistakenly believe that water is an obstacle to the natural processes of digestion. It is not, and besides, it is also necessary. Water is the engine of anabolic processes in the body that promote muscle growth.

Sports nutrition for gaining lean muscle mass

Drying is a fairly common term among bodybuilders. They indicate the right sports nutrition for gaining muscle mass, which is designed to maximize the elimination of body fat, which will make the body fit and the muscles become more pronounced. Everything is logical here, during drying, a person tends to lose excess water.

As everyone knows, the body takes energy primarily from carbohydrates. Glucose is retained in the body in the form of glycogen, and if you consume too many carbohydrates, then glycogen will begin to turn into fat. So to make the body fit, it is necessary to use this glycogen and fat, for which to exclude carbohydrates from the diet, and the body will begin to take carbohydrates from the reserves on its own. While this type of so-called diet seems to work at first glance, it can be dangerous. So, experienced athletes are more likely to do such things. You cannot find the best sports nutrition for gaining muscle mass suitable for everyone, because it is very individual.

Most often, bodybuilders resort to drying before a competition. There are 4 products that can be consumed in unlimited quantities: egg white, chicken breast without skin and fat, preferably steamed, fish, squid fillet. But in the diet, although in a very small amount, carbohydrates should be present in the form of greens, cucumbers, cabbage, buckwheat porridge. For the average person looking to lose weight, drying is not at all the most suitable option. In this case, it will be sufficient to adhere to a few elementary rules.

Proper nutrition rules

1. Do not exhaust your body with exhausting diets. It is much better to know and consume what is useful and exclude harmful products.
2. What is best to forbid yourself is flour products and sugar.
3. Mayonnaise, chips, sausage, ice cream should be replaced with vegetables, mushrooms, cottage cheese, kefir, cheese.
4. A complete rejection of fats can become extremely dangerous for the body, as metabolism, the condition of the skin, hair, nails will deteriorate.
5. Breakfast is the most important meal of the day.
6. Do not overeat before bed. If it turns out that you have time to eat very late, then it is best to have a snack with something made from fruits and kefir.
7. It is best to eat often, but in small portions.

Homemade sports nutrition for gaining muscle mass is also possible. You can prepare protein shakes yourself and be confident in their composition. All you need is a blender and the necessary ingredients.

1. The first protein-carbohydrate shake can be made with a combination of milk, 1 banana, and 1 tablespoon of honey.
2. You can also cook from 100 g of cottage cheese + milk + banana.
3. Another option is milk, egg white, banana, and a tablespoon of sugar.

These are not all cocktail options. Taking these ingredients as a basis and adding different fruits and nuts to them, you can make a protein shake that will be no worse than what you bought, and in addition, some harmful substances may be present in store-bought mixtures, and you will be sure in the composition of your own drink.

Instructions

Gainer. Take it by stirring it in a shaker with water, or fat-free, it's a matter of taste. The intake plan is as follows: with breakfast - to increase the calorie level of your diet; 1-2 hours before training - to create a reserve of amino acids and carbohydrates before an intense load on the body; immediately - in order to provide the body with a large amount of carbohydrates and proteins, which are one of the main factors of muscle growth; during the day - in order to increase the number of meals with inadequate and irregular nutrition, as well as to replace "harmful" interceptions.

Protein. Take it based on the average human need - 2-2.5 grams of protein per 1 kg of body weight per day. Dilute the protein, as well as, in water, juice or low-fat milk. The intake plan is as follows: the best option would be to consume whey protein with its fast absorption property; Because of this, take whey isolate also before and after workouts. Protein, especially if your diet is irregular; Take casein before bed to keep your amino acid levels high throughout the night.

Amino acids. The admission plan is as follows: in the morning - to compensate for the protein deficiency; during the day - to reduce catabolism; before and after training - to build up and compensate for the energy deficit expended during training, take amino acids no later than half an hour after training.

Creatine. Take creatine based on the average need - 4-6 g of creatine per day. The admission plan is as follows: at the very beginning of admission, take 10 g of creatine twice a day for a week, and after that - 3 g 2 times a day or 5-6 grams 1 time a day. Withstand the course of admission from 4 to 6 weeks, and then pause for 2-4 weeks. Take creatine on an empty stomach and immediately after waking up.

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When building muscle, athletes are required to take protein supplements. For each person, their number is individual. However, even adhering to certain rules of protein intake, it is not always possible to guarantee that the body will not be harmed.

What are proteins

At its core -. It is a natural substance and differs from ordinary protein foods in that it has a high degree, that is, it does not contain fats and carbohydrates.

Get protein from chicken eggs, meat, whey from cow's milk.

Such food can be called ideal for modern man, whose lifestyle is sedentary, full of stress and fatigue. With such practically the need for carbohydrates and fats, and protein, on the contrary, becomes extremely necessary. This is due to the intense consumption of protein by the body.

It would seem that the protein is absolutely harmless and even useful. And this is true, but subject to certain conditions.

How not to harm the body by consuming protein

The main rule when introducing protein powder into your diet is strict adherence to the measure. In order to restore or stimulate muscle growth, increase the production of enzymes and hormones, it is often enough to consume a protein supplement of no more than 2-2.5 g per 1 kg of body weight.

By increasing the required intake of protein, the body can be seriously damaged. This is especially dangerous when the search for the norm is repeated regularly. In such cases, excess protein begins to decompose into its constituent parts in the human liver, forming carcinogens. They, in turn, put a serious strain on the liver, heart, kidneys and intestines. First of all, the damage is done to the immune system. And with prolonged excessive consumption of protein, stones in the kidneys and liver appear.

People who have a ban on the use of dairy products, as well as an individual intolerance to protein, are strictly prohibited from taking protein supplements.

With existing diseases internal organs, protein consumption significantly aggravates the course of the disease. It should be remembered that sometimes a disease can proceed completely unnoticed by a person. Therefore, it is extremely important, before starting to consume protein, to diagnose the body to identify diseases of the internal organs. And only after making sure that there are no different kinds of pathologies on the part of the liver, kidneys and cardiovascular system, it will be possible to introduce protein supplements into your diet.

With a reduced secretion of gastric juice, protein intake should be abandoned.

When you are in the gym for the first time, you can get confused. It is necessary to perform one repetition after another, follow the instructions of the trainer or the program found. Thirsty during the break. What you drink can affect the course of your workout and its results.

Specialty drinks

Taurine drinks can add energy to your actions. Taurine is a vital amino acid that helps accelerate protein synthesis, and therefore the growth of muscle cells in the body. Taurine drinks will allow you to set the stage for a high protein intake (not 2, but 3-4 grams per pound of body). There is taurine and it is advisable to consult a doctor before using it.

Isotonic drinks are another important group of specialized sports drinks. They consist, as a rule, of three components: water, a carbohydrate mixture and salts that act as an electrolyte. They can speed up metabolism and speed up all life processes, give an "explosive boost" in training and promote muscle growth by accelerating recovery. However, they also have contraindications. First, people with weak enamel can damage their teeth. It is better for them to drink isotonic drinks through a straw. Secondly, if you use isotonics in large quantities, violations of the arterial, cardiovascular system, and sleep disturbances are possible. All indications and dosages are indicated on the sports drink label.

Caffeine

It is better not to drink coffee itself - it helps to reduce metabolism. However, there are many caffeine-based drinks available that can energize your morning workout.

Pu-erh (imperial tea) is a rather extravagant drink for sports training. However, it can help with the elimination of harmful substances during the period of burning fat, gaining muscle mass. If you have a sports diet rich in substances obtained as a result of genetic engineering (gainers, fat burners), then pu-erh will allow you to remove "waste products" from the body.

Green tea can reduce hunger, which can be useful during the "drying" phase, but completely unacceptable for gaining muscle mass.

Water with honey

The composition of water with honey is a low concentration carbohydrate mixture. Natural sugars (fructose and glucose) can have a positive effect on brain function and motivation. In addition, the very taste of the honey mixture contributes to a good mood, a positive charge for work.

Protein shakes

Aspiring bodybuilders often start a sports diet by purchasing large amounts of protein and consuming protein blends multiple times. However, there is a limit to everything: protein assimilation has strict limits. It is advisable to drink a protein shake not at the beginning of a workout, when the body needs energy, but at the end, when protein is required to create cellular connections in damaged muscles.

"To grow muscles, you need to eat a lot of meat!" and "If you want to lose weight, you need to eat less" - this the most common and harmful trainer myths.

The body is a complex biomechanism, and in order for it to grow and develop normally, and then dry without harm to health, it needs to eat as much as it needs (no less and no more), and during training, damage the muscles just as much as is needed to start the hypercompensation mechanism.

At the same time, the amount of food is strictly tied to the load and is regulated by sensations - on some day of the training week, the body may need more food, on some less.

The body builds muscle only under conditions of increased physical activity and only if it receives adequate nutrition. By it, he understands the receipt of several thousand chemical compounds with food, and many must be supplied in strictly designated quantities.

Lack of any of these will lead to muscle growth stunted. In fact, nutrition should be as “rich” and varied as possible, because a narrow diet and no artificial food composition can contain all this complex of compounds at once.

Moreover, the athlete must still be completely healthy gastrointestinal tract, capable of assimilating all these trace elements, and the general very high percentage of food assimilation.

Otherwise, the athlete simply will not be able to eat and absorb the entire volume of food necessary for the growth and maintenance of huge muscle mass with a flat press (and a flat press limits the size of the intestines and the volume of the stomach, which in a builder rarely exceeds 300-400 ml, this is not free for you to sit in saggy belly!).

So, the main factors for the growth of muscle mass are intensive regular loads, alternating with regular and full rest against the background of a chemically balanced, but a little excessive in fact, 5-6 meals a day.

An article on the benefits of BCAA powder for exercise.

Want to know more about which high protein fish to choose for proper nutrition? In this article, you can find out the answer.

The body must live in a difficult physical work, but not for wear, but, let's say, at ease, without the stress of lack of food and rest. Only then, naturally for the body, the mechanism of increasing linear dimensions and muscle mass will start without an excessive set of fatty tissue.

Under nutritional stress, the body will tend to store predominantly fat or fat more than muscle. With a lack of rest, muscles will not be able to grow at all - they only recover during sleep.

However, excess nutrition does not mean uncontrolled overeating of anything. For predominantly muscle growth, the body must never be deficient in protein and vitamins that trigger its synthesis. The rest of the substances in excess are undesirable, since they will go into fat reserves.

At the stage of maintaining the gained weight, you need to eat a day 1.5-2 g protein for every kilogram of weight (depending on metabolism). At the stage of muscle growth, the protein rate increases up to 2-2, 5 g of protein per kilogram. You cannot eat more than 3g / kg - the excess will not be absorbed anyway.

At best, it will go into fat reserves, at worst it will decompose and be excreted in the urine, in between slagging the body and provoking urolithiasis and kidney failure. The second point is that the body cannot absorb more than 25-30 g of protein in one meal. Any excess will be disposed of in fat or broken down and excreted. 100 g of chicken fillet contains 20 g of protein, a piece of bread - 3, 100 g of pasta - 11. In total, a tiny portion of 230 g contains 34 grams of protein. Thirty of them will be absorbed, and 4 will go to fat.

If the food also included sweets, then carbohydrates and fat will go to replenish the energy depot. It is normally absorbed in one meal 90 g carbohydrates, no more (in our example there are 95), the excess is also "in reserve". As a result, on the excess of protein, fats and carbohydrates in the diet per day, a rather tangible store of excess weight is gained.

That is why you need frequent meals in small portions - it is easier to dose the amount of protein and the risk of overeating. The most convenient strategy is to build a meal from foods with a well-known fat, protein, and carbohydrate content. These are meat, chicken, cottage cheese, eggs and food protein supplements. A serving of any of these products always contains the same amount of essential substances, changing the serving size can adjust the amount of protein

Weight gainer and protein - how to take to gain muscle mass?

The most famous protein supplements are skimmed milk powder, egg powder, soy protein powder and protein shakes created on their basis. The protein matrix of all protein shakes and gainers of the same class is basically the same.

Protein matrices are created from one or more types of protein. The most complete biologically and quickly absorbed (absorbed in 15-20 minutes) proteins consist only of milk whey protein, isolate.

Longest assimilated casein proteins(based on cottage cheese - casein), they last up to 5 hours.

Whey protein and casein blends have a mixed effect. These proteins are good for drying or, as a post-workout protein, casein is drunk the night after a workout day so that the muscles get amino acids all night.

Suitable for fast gaining muscle mass multicomponent proteins(3 or more types of protein) that provide richer chemical composition portions.

Protein serving size (usually dosed with scoops) is 30-40 g, of which pure protein is 25-30 g, the rest is vitamins and flavoring additives. The calorie content of such a portion is very small. After drinking it, the athlete will receive strictly 30 grams of protein and not a single extra calorie(on average, no more than 200 kcal) - and sometimes this is exactly what is needed (for example, on drying or if there is clearly not enough protein in ordinary food, but for other elements - the norm). A serving of protein is analogous to a piece of meat.

If carbohydrates and a little fat are added to the original protein composition with 30 g of protein, the protein "turns" into a gainer or a rristor. To understand how to take a gainer correctly, you need to take into account that it contains more carbohydrates and fats., the portion volume due to them increases to 100-300 g (of which protein is 30 g).

This is an analogue of a full meal - a piece of meat with a carbohydrate side dish. The calorie content of a portion is from 300 to 2000 kcal. The resistor occupies an intermediate position, a portion weighs from 45 to 60 g (of which 30 g of protein), the rest is vitamins and carbohydrates. As a rule, there is no fat. This is an analogue of a piece of meat with a salad of greens, medium calorie content (200-500 kcal).

All cocktails can be prepared with water or milk. Milk slightly increases the content of protein, fat and carbohydrates, therefore it is advised to take skim milk, no more than 1.5%... Milk with a fat content of more than 2.5% in combination with protein can inhibit the production of endogenous testosterone. You can make your own gainer from regular protein by adding banana, syrup, chocolate or honey, oatmeal, cookies, or some boiled rice to your smoothie.

We have more detailed information oh, which is suitable for a guy to build muscle!

How else can you gain muscle mass? In this article, we will dwell on this in more detail.

Supplement selection based on body weight

If there are no special instructions from the trainer (he, as a rule, takes into account several factors in the recommendations, including the training scheme, assessment of the condition of the muscles, etc.), then the principle of choosing a cocktail is based on the number of calories that can or should be introduced into diet (after all, a portion of any type of cocktail contains exactly 30 g of protein).

Normotrophics can, depending on desire and based on the intensity of training, drink any cocktail. For people who are overweight, it is better to give preference to low-calorie proteins and ristors, especially since they have a pronounced drying effect if they are drunk immediately after training.

Asthenicam who are very poorly gaining weight, you can only drink a gainer: their problem is usually not a lack of protein, but the fact that the body uses all the food it receives, including part of the protein, for energy. The gainer will give them the excess calorie needed for muscle growth. The calorie content of a portion should be the higher, the greater the lack of calories in the daily diet in fact.

How to combine taking both drugs

Gainer, rristor and protein are absolutely compatible, to the extent that they are sometimes mixed by mixing in a shaker, for example, half a banana protein and half a chocolate rristor, etc. Cocktails from different manufacturers are also compatible, since the protein matrix is ​​basically the same.

The main thing is to observe the principle of "half and half" or 1: 2, 1: 3), since it is necessary that the resulting mix portion contains no more than 30 g of protein. They resort to such delights if you need to get a portion of a cocktail of a given calorie content or if you are tired of typical tastes. In fact, there are not so many tastes, 3-4 for each manufacturer, and a can usually contains 30 servings, so drinking only strawberry protein for 2 months, say, only strawberry protein in the morning, and only chocolate gainer in the afternoon, is sometimes terribly boring.

Which is Best for Muscle Growth?

Sports cocktails are the type of supplement that only maximizes its properties in specific circumstances. Therefore, it is impossible to say unequivocally what is better.

In general, if there is an opportunity to experiment, it is worth giving preference to whey proteins, from which, if necessary, you can make a gainer or, by adding skim cheese- whey-casein prot.

But from the gainer, extra calories cannot be removed in any way. If we talk about the flavor of the additive, then the greatest scope for experiments with fillers is given by vanilla and neutral tastes.

Gainer or protein, which is better - video

A video on how to choose between a gainer and a protein and whether it is worth choosing. Tips from a professional trainer on how to organize your intake of these sports supplements.

Various supplements are required to maximize the benefits of strength training. They are represented by a huge assortment, which greatly complicates the choice for beginner athletes. This applies to absolutely any specialized sports nutrition store.

It is impossible to achieve impressive effects without taking sports nutrition for beginners. Beginners in bodybuilding, having learned about the need to take a sports diet, can easily get confused in the abundance of various products, not knowing which one to give their preference to. In order not to be mistaken with a choice and not to be disappointed, you should thoroughly study which supplements really work and will benefit in achieving your sports goal already in the initial stages of strength training.

People who have only recently started weight training find it difficult to understand which supplements to buy and how much money to spend. It is impossible to act without confidence that the sports nutrition taken will bring effectiveness. Otherwise, the product will not be useful.

Novice bodybuilders should be careful about their training program. It is recommended to work with weights no more than four times a week. The duration of the lesson should be maximum 60 minutes. You need to give yourself a break from training. Without following this recommendation, it will not be possible to achieve the desired result. Longer duration and frequency of training will lead to overtraining.

It is important to understand the difference between strength training meals and dietary ones. To increase the volume of muscle mass, you should refuse three meals a day. It is recommended to eat seven or even eight times a day, but in small portions. This is the main key to the success of any novice athlete who wants to have impressive muscle volume. The most important nutrient that every bodybuilder should have in their diet is protein. The amount of protein per day cannot be less than 20 grams per serving. This applies to both training and free days.

Aspiring bodybuilders should clearly understand that sports nutrition is an integral part of weight training. Supplements contain substances that are needed to build muscle mass. The main thing is not to overdo it and not get carried away with such products.

It is no coincidence that they are called supplements, since they cannot be taken as a full meal, but only serve to compensate for the lack of elements required to build muscle volume. The main drawback with sports nutrition is that many quality supplements are expensive. This must be taken into account in the long term.

There is a certain basic set of sports nutrition for beginners that should be considered for purchase. Each product has its own characteristics, as well as what kind of sports purpose they are most suitable for.

Protein

To build good muscle mass, you need a protein that contains whey protein, which has the fastest delivery of this substance to the muscles. This supplement is the main source of amino acids. Without them, volumes practically do not grow.

The best results are obtained when drinking protein both before and after training. Whey protein provides the muscles with exactly the substances that stimulate the increase in volume. It is this supplement that is the best among all products containing protein.

Whey protein is the most easily digestible protein. In addition, you can make a cocktail from it absolutely everywhere. It can be taken at home and taken with you in gym... The disadvantage of this supplement is considered to be a rather high cost, as well as the fact that it is quite high in calories. This is a significant disadvantage for those trying to lose weight.

Slow carbohydrates

Food supplements with complex carbohydrates often contain vitamins, as well as calcium, magnesium, and potassium. They allow you to get the energy you need for training, so it is best to take this sports food before starting a workout.

Dextrose and maltodextrin can be taken, but they are much more expensive. A more affordable option is to mix whey protein with banana or rice milk. A healthy alternative can be sweet potatoes, dates, and oatmeal.

The main benefit of slow carbohydrates is that they help burn fat and also keep blood sugar levels stable. If you buy the supplement in powder form, the price is quite high.

Creatine

Additive as show various studies, increases strength indicators and stimulates a set of lean muscle mass, that is, without fatty subcutaneous complications. Creatine is taken both before and after training, and on days off. The optimal daily serving is 5 grams.

Creatine provides the athlete with the necessary energy to perform a high-intensity workout. The main advantage of creatine is that it helps to "push" the limits of one's own capabilities, that is, to train much longer and more productively. It is produced in different forms, which allows you to choose the option for yourself.

The cretin helps to train harder because it makes the athlete stronger and more enduring. The disadvantages of the supplement are water retention in the body, which negatively affects weight, as well as a loss of strength, which can be felt after exercise.

This product is not only a useful sports supplement, but also an excellent anti-inflammatory agent, which is an undeniable benefit for post-workout recovery. Its effectiveness can be compared to a drug like Ibuprofen, but fish oil also has no side effects.

The daily dosage depends on the needs of the body. People who play sports are recommended to consume from 2 to 4 grams of fish oil per day. The product is rich in Omega-3 and Omega-6 acids, which are usually not enough supplied with food.

Fish oil promotes faster recovery and is the main source of Omega-3 and -6. But, taking this product, you should be prepared for an unpleasant aftertaste, nausea, heartburn, belching with a fishy smell.

Often, when performing heavy sets, athletes experience the unpleasant sensation that their muscles are starting to burn. This phenomenon is called muscle acidosis, which makes further training impossible. Taking beta-alanine relieves muscle fatigue and allows you to make exercises longer, which means that it accelerates progress by increasing strength indicators.

It is recommended to consume this supplement half an hour before training. On rest days, you can drink it at any convenient time. Thanks to beta-alanine, fat is lost faster, muscle mass and strength increase. The cost of the product is high. Often, athletes feel a tingling sensation in the body, but it is completely harmless.

Other exercise supplements

There are two more supplements that can help beginners improve their workouts.

They fully live up to their name. Pre-workouts are consumed before a workout to increase workout productivity. It is recommended to drink this supplement half an hour before training. It is a mixture of various components, most popularly deserved: caffeine, L-tyrosine, creatine nitrate, beta-alanine, arginine.

The main advantage of pre-workout complexes is the energy they give to the body. The cost of the supplement is high, and its constituent components are found in other products, so sometimes it is more advisable to dwell on them.

Glutamine

Promotes better recovery after physical activity... It is recommended to take it after you finish your workout, which will help you experience less pain and speed up the healing process. If you recover faster, then you can return to work faster.

The only drawback of glutamine is the high cost, and otherwise the athlete only gets the benefits. The use of this supplement helps to strengthen the body, minimize pain, and remove excess ammonia from the body.

Testosterone Boosting Supplements

In men, testosterone levels inevitably drop with age. It can be increased by taking certain medications. They stimulate the body's natural production of this hormone, resulting in many benefits in exercising.

Such preparations are produced based on natural ingredients. They stimulate libido and provide a burst of energy, help build muscle. The downside is that the increase in testosterone is not very significant.

If the drug is taken uncontrollably, there is an excess of the hormone, the man becomes more aggressive, acne and baldness appear.

ZMA

It is a supplement for increasing the indicators of strength and the level of anabolic hormones. ZMA is not a testosterone booster, but studies have shown that it can be used to keep it high during exercise.

This sports nutrition improves the speed and time of recovery processes, stimulates the production of androgenic testosterone, as well as an increase in muscle volume. If the dosage is exceeded, the body accumulates an excess of minerals and vitamins.

Conclusion

Sports nutrition is necessary for athletes to improve strength, endurance, recovery processes, and accelerate fat burning. It does not replace the usual diet, but allows you to compensate for the lack of substances that are necessary for a high-quality set of muscle mass.