and biotic substances
The effect of multivitamin and mineral supplements on sports achivments
In theory balanced diet should provide the athlete with all the necessary vitamins and minerals. In practice, this does not happen even in people leading a sedentary lifestyle. (Conclusions were drawn in the course of a study in which more than 12 thousand French people from 35 to 60 years old participated. The studies lasted 7 years.) Basically, there is a lack of magnesium, selenium, iron, vitamin D. Reception of other vitamins / minerals also falls short of the recommended norms . The needs of athletes are much higher, and therefore, the lack of microelements is more acute. The increase in the need for vitamins / minerals is associated with the acceleration of physiological processes, a large volume of excreted urine and sweat.
What, for example, are the losses of trace elements with sweat? 1 liter of sweat after a 10 km run is 20 mg of calcium. 5 mg magnesium, 200 mg potassium and 800 mg sodium.
Numerous studies show that micronutrient intake improves individual health parameters rather than athletic performance. The explanation is simple - it is very difficult to increase plasma levels of vitamins and minerals. So, after 8 months of taking, only the levels of B1, B6, B12 and folic acid increased. Levels B2, A, C and E remained unchanged.
Moderate doses of iron are rarely effective in combating fatigue or anemia. It takes at least three months to restore iron stores in the body, especially in case of severe deficiency.
Iron preparations can be replaced with a cocktail of vitamins A (30 mg), E (500 mg) and C (1 g) for a month (vitamin C for two weeks).
Antioxidants: Necessary or Useless?
Free radicals are molecules that are missing one electron. Therefore, they try to take the missing electron from other cells, which leads to injuries at the cellular level.
Physical exercise is able to activate the production of free radicals (by 2 - 10%). This is due to an increase in oxygen consumption, a redistribution of blood flows. Injured muscles also produce free radicals.
In 20006, for the first time, it was established that the oxidative reaction provoked by physical activity. Has two phases:
- immediately after exercise: the first attack of free radicals. Their activity increases first due to ischemia(lack of oxygen), and then with perfusion(inflow of oxygen).
- 24-72 hours after exercise: the second attack of free radicals associated with the appearance of phagocyte cells that remove damaged cells. The second attack coincides with the post-workout ache.
This discovery made it possible to scientifically substantiate the need for taking antioxidants to prevent muscle breakdown after exercise.
On the other hand, free radicals do more than just destroy cells. They serve as signals for the body to adapt to the new requirements that are imposed by the sports regime.
Types of Antioxidants
1. Coming with food: (vitamins A, C, E, minerals zinc, selenium, etc.);
2. In produced by the body (glutathione, SOD).
Regular exercise enhances the production of antioxidants as natural protectors. At the same time, the increase in the production of antioxidants exceeds the increase in the activity of free radicals provoked by physical activity. However, it should be recognized that there are no reliable methods for determining the level of free radical production.
Are Antioxidant Supplements Necessary?
Antioxidants are used in combinations rather than individually. For example, vitamin C is fat soluble and therefore penetrates and acts in the cell wall. Vitamin C is water-soluble, so its antioxidant functions are manifested either directly in the cell or outside it.
On paper, antioxidant supplements can reduce post-exercise muscle catabolism. However, this is not easy to prove in practice. There is evidence that taking antioxidants can delay the onset of fatigue. In addition, it can be assumed (but not proven) that antioxidants strengthen the immune system. The fact is that the main function of antioxidant supplements is to increase the concentration of vitamins E and C in neutrophils (blood cells responsible for immunity).
Essential fatty acids
Three main categories of fatty acids:
- Saturated fatty acids (fats that harden in the refrigerator). They are also called "useless"
- Monounsaturated fatty acids (olive oil)
- Polyunsaturated fatty acids: omega-6/linoleic acid, omega-3/alpha-linolenic acid (fish oil), conjugated linoleic acid
The third group is considered indispensable. The protective shell of cells (membrane) consists mainly of polyunsaturated fatty acids. More precisely, the fat composition of cell membranes reliably reflects the composition of fats included in food. The fatty composition of the membrane affects its physiological functions. A shell rich in saturated fatty acids is much less "perfect".
The optimal ratio of omega-6 and omega-3 fatty acids should not exceed 5.
Conjugated Linoleic Acid (CLA)
A 2006 study (7-week muscle building program) showed the effectiveness of CLA (gain muscle mass/decrease in muscle catabolism). However, not all researchers were able to obtain similar results. The question of the effectiveness of CLA remains open.
Prebiotic and Probiotic Supplements
Probiotics are enriched with "beneficial" bacteria that inhabit the gastrointestinal tract.
Prebiotics (fructooligosaccharides, inulin) do not contain bacteria. We are talking about fibers that promote the reproduction of "beneficial" bacteria.
Recommendations to use "biotic" substances, in particular kefir, were proposed by A. Vorobyov, the author of the textbook "Weightlifting".
V Supplements Protecting Athletes
What is recovery
Physical activity at the level of 95% of the athlete's maximum capacity requires about 48 hours to recover. If you had to give 100%, it can take up to 10 days to recover.
There are significantly more supplements that can increase exercise intensity (such as caffeine) than supplements that speed up recovery.
1. Restoration of water balance
Priority task. During and immediately after exercise, it is important to replace lost water and sodium. Dehydration leads to fatigue and can cause cramps.
2. Energy recovery
Most important in endurance training.
3. Recovery of trace elements
Micronutrient deficiencies can cause serious ailments.
4. Restoration of immunity
Some immune cells begin to show increased activity, while others, on the contrary, slow down their activity. Moderate exercise strengthens the immune system. Under-recovery (beginning next workout before the body recovers from the previous one) undermines the defense mechanisms. High-class athletes often become victims of infections. From 1 to 9 hours after exercise, athletes are very vulnerable.
5. Restoration of the endocrine system
With overtraining, an imbalance in hormone production can become chronic. The purpose of supplementation is to mitigate the effects of catabolic hormones, particularly cortisol.
6. Restoring the integrity of muscle mass
Items 1-5 are restored in a few hours, in extreme cases 1-2 days. Recovery of muscle mass is much slower.
7. Joint recovery
Resuming training when the joints / tendons / ligaments have not yet fully recovered does not create serious problems at first. However, in the future, under-recovery is fraught with chronic pain.
CNS recovery
It happens the slowest. Supplements that can accelerate the recovery of the central nervous system are very, very few.
Supplements for spasms and cramps
Seizures are still poorly understood. There is not even a consensus about the causes of their occurrence. Perhaps because there are too many of them.
The following factors may or may not lead to seizures:
- dehydration
- greater than usual loss of sodium through sweat
- It used to be thought that creatine supplementation contributes to the occurrence of seizures. This opinion has now been refuted.
Designed to prevent seizures special formulations(in the form of drinks).
Immune System Supplements
It is important to compensate for the energy costs of the body (carbohydrates).
deficit glutamine impairs the protective properties of the body. Glutamine is the main source of energy for lymphocytes. Serves as an immune system stimulant. However, it is better not to take glutamine in its pure form, but BCAA. They prevent a drop in glutamine levels.
For chronic fatigue/overtraining, probiotics in the form of Lactobacillus acidophilus are helpful. ( Note:
lactobacilli acidophilus included in medicinal products acylact, dry biobacton, ecofemin, acipol and dietary supplements bifiform complex). Probiotics have a beneficial and long-lasting effect on the immune system.
Deficiency of immunoglobulin can also provoke an infectious disease. It was possible to maintain a stable level of immunoglobulin when taking 6 g caffeine per kg of weight one hour before training (endurance). The explanation is simple - the increased production of adrenaline provoked by caffeine.
Taking Antioxidants (vitamins A, C, E) in order to maintain immunity is controversial.
Arginine increases the production of nitric monoxide, which is used by immune cells to destroy pathogens. The action of arginine is poorly understood.
If it hurts in the side
There were almost no scientific studies related to pain in the chest (pleuralgia) or abdominal cavities. Pain often occurs on the right side.
Factors contributing to the appearance of pain - straightened body and shaking characteristic of running, racing. Cyclists who lean forward while riding are much less likely to suffer from stabbing pains. The more often the training, the less often the stabbing in the side. With age, the pain usually goes away. Eating / drinking, especially carbohydrate and especially sweet, increases duration and soreness of the stitches in the side. It is better to drink more often and little by little, so as not to provoke pain.
Ways to deal with stabbing in the side ( forward bends, tummy tuck/rectus abdominis contraction, rapid abdominal breathing
) provide only temporary relief.
Disorders of cardio-vascular system(CCS)
How to prevent/reduce heart muscle fatigue
- Avoid dehydration, as the heart will have to beat faster. Prevent the increase in blood viscosity;
- accelerate ATP synthesis
Proteins play a major role in the restoration of cardiac fibers.
In high-class athletes, hematocrit values (the number of blood cells - erythrocytes, leukocytes, platelets) can be quite low. Vitamins B1, B2, B6, B12, as well as folic acid and iron, help to slow down the destruction of red blood cells, whose main task is to deliver oxygen to tissues, and promote their production. It is better to take them as part of complex preparations.
Excess protein in the urine
Proteinuria(excess in the urine of blood plasma proteins - albumin, globulins) indicates a temporary disruption of the kidneys, provoked by physical activity.
Reasons for violation:
- Decreased blood flow and therefore oxygen delivery to the kidneys;
- Overheating and dehydration
To prevent the occurrence of proteinuria, probably could arginine and fatty acids omega 3. However, this hypothesis has not yet received scientific evaluation.
Respiratory system disorders
Sports activities at the amateur level improve the health of asthmatics. However, bronchial constriction is often observed in professional swimmers and athletes involved in winter sports, for example ski race over long distances.
Signs of disorders of the respiratory system:
- Chest tightness 5-10 minutes after the start
- Cough
- Labored breathing
Causes:
- Cooling/dehydration of the respiratory tract;
- Breathing through the mouth (the air is not cleaned and warmed up, which can lead to microtrauma of the bronchi)
Can delay bronchial constriction thorough warm-up.
Antioxidants help prevent bronchial constriction (A, C, E) And omega 3 taken one hour before workout.
Headache
With regular exercise, migraine dulls. The explanation is simple: with physical activity, the production of nitric monoxide increases. You can get rid of pain by taking arginine, which increases the production of nitrogen monoxide.
Causes of headache:
- Hypoglycemia
- Dehydration
- Poor-quality warm-up, a sharp redistribution of blood flows, a sharp increase in the intensity of physical activity
Aches/muscle pain
What is an aches
Aches do not occur because the muscles are oversaturated with lactic acid. As a rule, traces of lactic acid disappear from the muscles and blood in 20 minutes. The pain caused by lactic acid is similar to that of a burn.
Most likely, the aches appear due to microtraumas muscle fibers. In part, they are associated with a deterioration in blood microcirculation.
Aches can only appear when the muscle is retrained or during a massage.
Can dull the ache BCAA. Other supplements have been inconsistent or not confirmed in studies (L-carnitine, antioxidants, chondroitin sulfate, etc.).
Joint injuries
The most commonly used non-steroidal anti-inflammatory drugs, which quickly relieve pain. However, over time, they slow down the regeneration of joint tissues (ligaments, tendons) and muscles. In addition, they have many side effects. It is preferable to use non-drug preparations. And before the pain comes.
Glucosamine
Glucosamine sulfate serves as a precursor of glycosaminoglycan. Glucosaminoglycan is the second most important (after collagen) substance that is part of cartilage / ligaments / tendons. Glucosamine is produced from glucose and glutamine.
However, with intense physical activity, your own glucosamine is not enough.
In medical practice, glucosamine is mainly used to treat arthritis. It slows down the progression of the disease, relieves pain and improves joint mobility.
Most often, research confirms the effectiveness of glucosamine. However, glucosamine is better used in the form of ointments than orally.
There is one “but”: the mechanisms of joint destruction in arthritis do not necessarily coincide with the mechanism of destruction associated with the frequent repetition of the same movement.
Glucosamine is not suitable for rapid pain relief. Its effect is manifested after several weeks, or even months of use.
Glucosamine prevents the destruction of cartilage much more effectively than restores already damaged.
It should be taken during the entire period of intense physical activity.
Forms of glucosamine:
- Glucosamine sulfate
- Glucosamine hydrochloride
- N-acetylglucosamine
In the treatment of arthritis, it is recommended to take 1500 mg of glucosamine per day (500 mg 3 times a day). The same dose is prescribed for athletes.
1500 mg of glucosamine corresponds to 2250 mg of glucosamine sulfate.
Chondroitin
Chondroitin is another precursor of glycosaminoglycan. It, chondroitin, can be combined with glucosamine. Chondroitin sulfate is part of cartilage. Chondroitin is more expensive than glucosamine with similar properties. If finances allow, they can be combined. If not, glucosamine should be preferred.
Methylsulfonylmethane
Possibly enhances the effectiveness of glucosamine in the treatment of arthritis. The action is understudied.
gelatin of animal origin
Gelatin is a protein derived from collagen-containing substances, such as the bones and skin of pigs. The amino acids included in its composition serve as a precursor of collagen, which forms joints. The first nutritional supplement for the treatment of joints. Known since the 12th century.
Rich in glycine, proline, arginine. Poor in methionine. Tryptophan is absent.
More effective in severe forms of arthritis than mild arthritis.
Given the low cost, it is desirable not to deprive yourself of its potentially beneficial effects.
Fatty acid
The easiest way to combat minor joint inflammation is with omega-3 rich fish oil. The addition of olive oil and/or vitamin E enhances the beneficial effects of fish oil on the joints.
Before me is a book by two famous French experts in the field of sports and nutrition - Frederic Delavier (author of the book Anatomy strength exercises”) and Michel Gundil (sports nutrition expert).
What is special about these books? Firstly, the fact that all supplements are divided by task: endurance supplements, building muscle and strength, weight loss, vitamins/minerals/antioxidants/essential fatty acids, plants and "adaptogens", as well as supplements with protective properties. The story about each group of supplements is tied to the training process.
Secondly, the authors present data from experiments in which the effectiveness of additives was evaluated. By the way, some studies have shown that a number of sports supplements do not give the claimed effects, that is, they are simply useless (save your money, friends!). Or "new formulas" have no advantages over well-known analogues.
I will give just a couple of examples from the book.
Take the widely known L-carnitine. A lot has been written about how it helps to lose weight. But how to take it for weight loss? It is often recommended to drink 2 grams of L-carnitine in the morning or 30 minutes before a workout.
But the authors of the book in chapter 6 (on supplements for weight loss) write that world-class athletes took it 3 hours before the load! This is due to the fact that the maximum concentration of L-carnitine will be after 3 hours. Therefore, if you go to the gym in the evening, then drinking L-carnitine in the morning is not very effective, just like taking it immediately before training.
Another well-known supplement is creatine. Many sources recommend "loading": increasing doses of 20-25 grams of creatine per day for the first week, and then decreasing to 3-5 grams.
As it turned out, the author of this scheme, Professor Harris, studied the effect of creatine on muscles in athletes in the early 1990s. He left London for Stockholm on Monday to conduct research, and to cut his expenses, he decided to return home on Sunday. And since he had very little time to conduct the experiment, he decided to use huge daily doses in the experiment - those same 20-25 grams.
They have no scientific justification, 3-5 grams of creatine per day is enough for you. In general, be vigilant - read alternative sources and research results!
You will not find ready-made and unambiguous answers to your questions in this book. After reading it, some things will become more understandable, and some will make you think and look for new information. In my opinion, the book will be useful to those who seek understanding in the matter of supplementation and want to make an informed choice.
And using my 12 years of coaching experience (and 25 years of self-training experience), I will make you an expert in sports nutrition. Lesson one - never use the phrase " sports nutrition". These are supplements, “supplements”, and this word is more consistent with the main task of such products - to close holes in your diet, the lack of certain vitamins, trace elements, amino acids and other things (trust me, everyone has such gaps). I would conditionally divide consumers of sports supplements into two groups:
1. You have been training for a long time and hard (3-4 times a week without skipping) for the sake of a specific result - for example, you dream of shaking a barbell weighing 150 kg or running a marathon 42 km 195 m. You can and need a lot of what will be discussed below. I will offer specific sets of sports supplements for each task (see "Recipes").
2. Beginners, even if they train hard, - in the first six months you should get by with only both types of proteins: “quick” before breakfast, “long” at night. They make up for the protein deficiency that anyone has Russian man. I will recommend the same diet to those people who go to the gym once a week, “for themselves” (true, if you have excess weight- Check with your dietitian first.
Well, I recommend both categories to take (after consulting a doctor) cardio- and chondroprotectors, regardless of the training program. Let's move on to the powders and bars. If any product known to you is missing from this material, it means that I consider it unnecessary.
1. Protein
Release form: powders
Why: Protein is often drunk right after a workout, saying: "Muscle mass, muscle mass!" But without carbohydrates, which everyone forgets about, protein powder in the matter of instant muscle building is practically useless. Use it just to make up for a general lack of protein. The body will find where to attach it, for example, make testosterone out of it. Proteins are "fast" and "long". The former are more biologically available and instantly provide your body with energy and building material. The latter give the protein gradually, over several hours. It is not difficult to distinguish them: any whey (whey) is “fast”. Any combination containing casein protein (casein) is "long".
How to take: "Fast" protein is consumed in the morning (1 serving 20 minutes before breakfast) and immediately after fat burning workouts. In general, I am a staunch supporter of a predominantly protein breakfast, this allows you to gently raise blood sugar levels after a night's sleep and further spin up your metabolism. “Long” drink 30-90 minutes after the last meal, at night, so that the body has proteins at hand even in a dream.
Recommended: Of the sports supplements that my clients have come across, I can recommend VPX's "quick" Zero Carb for breakfast. For the night, I wholeheartedly recommend "Infusion" from SAN. True, it is more than protein - such products are called "meal replacement". It includes different types protein (which are absorbed at different times and therefore provide your body with nutrition all night long), as well as vitamins and a dosed amount of carbohydrates that does not harm the figure.
2. Complex amino acids
Release form: capsules, tablets, caplets
For what: I strongly doubt that there are a lot of amino acids in products with such names. Rather, it is the usual "fast" protein, only in convenient packaging. On the road or after a long night in an ambush under the nose of the enemy, where you can not get a shaker, this is a good replacement for a protein shake.
How to take: In any training regimen, except for hypertrophy, - 2-3 tablets 2-3 times a day, as a replacement for protein powders. And in the midst of a long hypertrophy program - 3 tablets twice a day, you can with food or a gainer, and you will also drink protein.
3. Gainer
Release form: powder
Why: My favorite product! The combination of easily digestible proteins and carbohydrates contributes not only to rapid weight gain, but also provides a hurricane of energy before training, and also significantly speeds up recovery after.
How to take: B training days 30-45 minutes before training and immediately after. On rest days, 1 serving in the afternoon. In endurance training mode, you can three times a day: before and after training, as well as at night. And never eat a gainer for breakfast! The mass in this case will grow only on the sides.
Worth remembering
No amount of creatine with protein will ever correct technical errors or help sleep deprivation. Also, be aware that no supplement can replace a complete, regular, and healthy diet. And do not forget that even harmless and certified products, if used thoughtlessly and beyond measure, can cause irreparable damage to health. If you suffer from food allergies, metabolic disorders, diabetes, chronic diseases heart, kidney, liver or gastrointestinal tract, then before taking any sports nutrition, it is necessary to consult an adequate, qualified doctor.
4. BCAA
Release form: tablets, capsules, powder
Why: BCAAs are also amino acids, but only three: isoleucine, leucine and valine. According to a number of studies, in skeletal muscles they are the most. I use BCAAs (and I encourage you to do the same) to lose far less muscle during your fat burning or endurance building phase.
How to take: When training - 5 capsules before and immediately after training. On rest days, 2 capsules with regular meals.
5. L-carnitine
Release form: tablets, capsules, ampoules
Why: Carnitine makes it easier for your body to access fat stores. I’m not ready to claim that L-carnitine helps to lose weight, but it really increases endurance and has a beneficial effect on cardiovascular health.
How to take: 1 tablet 2 times daily with food when training endurance or strength. And with any type of training, if you feel that the heart is experiencing a lot of stress (for example, on a hot summer day).
6. Creatine
Release form: powder, tablets, capsules
Why: Creatine is a precursor to creatine phosphate (CP), one of the main sources of energy for muscle work. CF provides an exceptionally short-term power nature of the work (the first 3-5 repetitions in the bench press, for example). It is generally accepted that taking creatine-containing supplements allows you to increase strength. For some, this is true, but for others, this supplement has no effect. Try it - suddenly this food is in you.
How to take: 2-3 g once a day, you can along with a gainer. Just be sure to drink after at least three glasses of plain water. Creatine has an unpleasant ability to absorb fluid, which can lead to spasms, bloating, and even trauma to the connective tissue, for which normal hydration is critical.
7. Glutamine
Release form: powder, granules, capsules
Why: For large physical activity glutamine stores in the body are depleted, and this negatively affects the immune system and reduces regenerative abilities. Therefore, if you have more than 5 training hours per week, you should use this supplement.
How to take: At a dose 2 times a day, in the morning and in the evening 15 minutes before meals - and you will recover normally, it is easier to endure stress and get sick less.
8. Energy
Release form: "jars", powder
Why: Another favorite product of mine! A high-quality energy drink at the same time whips up your mood, sports enthusiasm and healthy aggression. During strength training, such a product is of paramount importance. Just keep in mind - these are special sports energy drinks that are sold in special sports nutrition stores! They contain practically no sugar, but there are substances that support the health of the cardiovascular system. They have little in common with supermarket energy drinks.
How to take: Just half a small bottle, drunk 30-45 minutes before training, - and you are ready to break any records! However, I do not recommend drinking energy drinks before every workout (maximum 1-2 times a week), and in no case drink more than one piece per day.
What to mix powders with?
Proteins and gainers can be mixed with ordinary non-mineral and non-carbonated water, freshly squeezed or packaged juice, as well as milk. For gainer the best way- water, in combination with juice or milk, the amount of carbohydrates and calories in the mixture will greatly go off scale. Protein powder will tolerate any of the liquids listed above, except that milk should be selected with the least fat. By the way, if your intestines do not tolerate milk, you can safely interfere with the protein on ... kefir. But all other powders, especially creatine, can only be mixed with water, and they must be drunk immediately - in liquid form, additives are the least chemically stable.
9. Testosterone Boosters
Release form: capsules
For what. To supplements that increase testosterone levels, the attitude of doctors and laymen, as a rule, is completely negative. Obviously, because they are confused with hormonal doping. However, boosters do not pump you with extra hormones, but only gently increase the secretion of internal, your own testosterone. From the point of view of physiology, this means “becoming younger” by a few years, especially if you are over thirty. If you are 17-22 years old and you are healthy, you can safely do without this supplement - hormones in you are already in bulk!
How to take: The most useful quality of testosterone boosters, I think, is their stimulating effect on glucose metabolism. Therefore, in my opinion, it is most reasonable to use them when you are trying to get rid of excess fat. 2 capsules 2 times a day with meals.
10. Protein Bars
Form: you will laugh, but these are candy bars!
Why: Perhaps the most convenient source of protein and carbohydrates: no need to stir or drink - tore open the package and eat to your health! Use to quell hunger between main meals.
How to use. A pair of high-quality bars consistently beat off interest in food for exactly 3 hours, even for such an eternally hungry swallow like me. But daily rate, according to my observations, no more than 2-3 bars. If you exceed the dose, problems with appetite may begin!
* "Fast" protein - before breakfast and after training
** "Quick" protein for breakfast, "long" protein before bed
to health
There are a number of sports supplements and near-medical products that you can use in your diet, regardless of the goals that you are pursuing at a certain point in time.
cardioprotectors They should be taken before training during the hot season and during periods of endurance training. These include the L-carnitine already described above, as well as preparations containing potassium and magnesium - substances responsible for the smooth functioning of the heart. For example, potassium and magnesium aspartate.
vitamins and minerals I do not agree with the opinion prevailing among athletes and a number of coaches about the need to take increased doses of vitamins. Therefore, as a trainer, I prefer trivial pharmacy multivitamins in a normal dosage. As a rule, this is one serving immediately after breakfast. For taking additional vitamins supposedly useful to the athlete / pitching - C, E and B separately - I don’t advocate. More than enough multivitamins!
chondroprotectors American coaches have a good saying: “If you don’t play sports, you will go to a cardiologist. If you go in for sports, you will get to an orthopedist! So that the last part of this wonderful phrase does not touch you, regularly take chondroprotectors - additives that facilitate the regeneration of cartilage tissue and the restoration of the ligamentous apparatus as a whole. Even if you rarely go to the gym or don't go at all, chondroprotectors should be taken to prevent diseases of the musculoskeletal system. How often? This information should be in the instructions for use.
Want to get fit faster? Learn how to use sports nutritional supplements!
These days, the counters are downright bursting with various food additives (at least in the capital). Deciding which sports product is right for you personally is no easier than mastering a university chemistry program. What they didn’t come up with for us fitness girls! There is something to be confused about, especially since one is recommended to drink (eat) before training, the other right between sets, and the third allegedly helps to restore strength after training. And all this wealth is offered in a variety of jars, bottles and bottles, so it's just that your head is spinning.
We have compiled for you short guide in the world of sports nutrition. Be aware that these foods contain potential allergens such as flavors and preservatives. So before buying a large package of a product, take the smallest one available. Put on an experiment and only if successful, spend money on more packaging. The action of sports nutrition products is never instantaneous. Usually the body gets used to a new product for 2-3 weeks and only then begins to benefit.
When to drink plain water?
In our body, water is “responsible” for many vital functions, including thermoregulation. For a fitness enthusiast, this is a fundamental question. Exercise significantly raises body temperature. If not for the water, after an hour of intense aerobics, you would definitely have a heat stroke. “Filling up” with water before training is like pouring water into a radiator: underfilling threatens to overheat. The lack of only 2% of fluid in the body means a decrease in sports performance by 10%! If you lack 10% of water, this is already a high degree of dehydration. The exercises will seem unbearably heavy, and in order to complete the previous number of sets and repetitions, the working weights will have to be halved. Well, this is no longer training, but a waste of time.
To bring yourself into a state of full combat readiness, drink about 200 g of water before starting a workout. Attention! Drink water slowly, in small sips. If you drink water in one gulp, it will almost immediately end up in the bladder and ask for it back. If training lasts an hour or more, drink 100-200 g of water every 15-20 minutes of training. Don't wait to be thirsty. It appears when the fluid deficit in the body is already more than a liter. Sports doctors believe that a fitness athlete who practices aerobics 3-5 times a week should drink at least 3 liters of water without gas in excess of the diet.
When: before, during and after training.
When should you drink low carb drinks?
To train at full strength, you need a decent source of energy. Blood glucose is not suitable. It ends already at 4-8 minutes of training. Glycogen, in other words, pre-preserved glucose concentrate in the muscles and liver, will provide you with energy. This reserve is enough to train normally for about an hour. An hour later, performance drops sharply, and the body switches to an emergency source of energy - it begins to “burn through” the muscles. However, the efficiency of such a “fuel” is low, so you won’t show the same intensity anymore. Glycogen depletion is the main cause of muscle fatigue.
Twenty years ago, studies showed that athletes who drink an aqueous glucose solution (18-25 g of glucose per regular 0.33 liter bottle) right during training are able to train longer than those who drink plain water. Based on this fact, the sports industry has created pleasant low-carb drinks. They will increase your endurance and save your muscles if you are going to train for more than an hour. During such a long workout, you need to drink 100-200 g of the drink for every 15-20 minutes.
Low-carb sports drinks are an aqueous solution of glucose and sucrose. These carbohydrates are easily digested and replenish the melting glycogen stores. In addition, various useful additives are included in many drinks.
When: front long workout and during it, especially in hot and/or humid weather.
Do I need high carb drinks?
Most likely no. Drinks with a high content of carbohydrates (a serving of such a drink contains up to 110 g of carbohydrates) are needed when you have a real sports challenge like a 100-kilometer bike ride or many hours hiking. High-carbohydrate drinks are good for the marathon runner, but if you're not training hard, they'll be a calorie burn. It would seem that excess sugar will be deposited in the form of glycogen, but your liver is not rubber, it cannot accommodate all carbohydrates. The excess will be turned into fat and stored under the skin. And this is completely useless!
When: only during prolonged and heavy physical exertion.
Do I need protein shakes?
If you are over 30, you should eat less natural protein. It is less digestible and full of fat. It is better to switch to protein shakes and eat sea fish - tuna or salmon - twice a week. |
This is a protein powder, which must be kneaded with water or skim milk. Protein shakes contain 40 to 70 grams of protein per serving. You need to drink such cocktails after training to provide muscles with building material for growth. By the way, adapting to training, muscles increase the need for protein. If you leave your protein intake at the same level, there is a risk of stalling in performance. The extra protein makes the muscles firm and full. Actually, you can eat an extra piece of beef, but it takes too long to cook. A single rate of protein is 40-50 g. No more kneading is needed. Protein has no doping effect. Excess protein will be excreted by the body in the urine, that's all. We recommend that you drink a protein shake after your workout.When: after intense strength training.
Who needs fat burners?
The active components of fat burners are ephedra, caffeine, chromium picolinate, L-carnitine and pyruvates. In this series, the combination of ephedrine with caffeine is considered the most effective ( currently ephedrine and ephedro-containing drugs are prohibited). As for everything else, opinions here are diametrically divergent. The effect of weight loss has been proven only in animals, but in humans it has not been rechecked. By themselves, both picolinate and L-carnitine, and pyruvates are considered beneficial, which is why they are sold as supplements. Another thing is that their fat-burning properties have not been proven by science.
Professional fitness athletes opt for ephedrine with caffeine. In addition, such drugs are "convenient" in that they "inflate" the psyche. Nervous excitement helps to give all the best. It must be remembered that this type of fat burner is not suitable for nursing mothers, pregnant women and people with heart problems. (Currently, ephedrine supplements are prohibited.)
When: during the period of training aimed at weight loss.
When does it make sense to take meal replacements?
This type of supplement appeared quite recently, when it turned out that the state of the figure depends not so much on the amount eaten, but on the ratio of proteins, carbohydrates and fats in the diet. Each sachet of powder substitute contains macronutrients in perfect proportion. The energy value of a serving is about 300 calories, which is equivalent to a single meal. These supplements are convenient as an on-the-go snack when you don't have time to eat properly. In professional fitness, nutritional substitutes are used at the stage of “polishing” the figure, when you have to follow a particularly strict diet. Meal replacements are really convenient here - you don’t have to rack your brains by counting calories and the specific content of carbohydrates, fats and proteins. Experiments on the complete replacement of natural products with this food supplement showed its complete harmlessness even in the case of six months of use. (The experiment was not continued further due to uselessness).
When: post-workout and during weight loss.
What about mineralized sports drinks?
To compensate for a possible deficiency of mineral salts in the body, such drinks are also not suitable. There is too little salt in them. One thing is certain: the drinks have a pleasant taste and therefore they are easy to drink. And you can drink them more than plain water. Whether it is worth overpaying for such "convenience" is up to you. |
There is a strong opinion among some scientists that water for athletes should be enriched with mineral salts. Like, such salts are excreted later with sweat, but a deficiency of salts worsens the athletic qualities of muscles. In addition, water seems to be better absorbed by the body when it contains mineral salts. However, significant loss of mineral salts threatens only marathon runners. Power and Post workout recovery
Even if you don't consider yourself a fitness freak, you should take sports nutrition supplements after your workout. Within 30-40 minutes after exercise, the so-called “carbohydrate” window operates, when exhausted muscles absorb sugar like a sponge. Recently, scientists have discovered that the same rule applies to proteins. And it is being absorbed at a rapid pace. If you thoroughly refuel immediately after training, then the recovery of strength will accelerate and the return of the training will increase. However, you are unlikely to be able to eat in the locker room. And solid food will not go into your stomach. A protein-carbohydrate shake is the perfect solution. You can order it at the club bar, or you can prepare it in advance and bring it in a thermos.
The rule here is: a shake should contain 0.5 g of protein and 0.7 g of carbohydrates for every kilogram of your weight. If, for example, your weight is 59 kg, then after training you will need somewhere around 24 g of protein and 40 g of carbohydrates. Boiled beans, beans and soybeans are considered natural products. They contain proteins and carbohydrates in a similar ratio.
 19.01.2020 13:00:00 |
When you start exercising in the gym, you may notice that many visitors do not drink water during training, but a fat burner or isotonic drink, and at the end of the session they take amino acids in capsules or stir a protein shake.
Sports nutrition and supplements have become very popular now, and sports nutrition stores are often located right in the foyer of fitness clubs so that it is difficult to pass by without looking in and buying some kind of “jar” to enhance the result.
Today I will try to help you understand all the variety of drinks and supplements, as well as understand how much you need them, and how to use them correctly.
Protein
This word is of English origin, translated means "protein". It is accepted not only by men "on the mass" who want to look like Schwarzenegger, but also by girls who are actively involved in sports. Protein is used to build and maintain muscle mass. It is useful and indicated for malnutrition and during intense training.
You don’t need to take a large amount of protein before training, it’s better to just have a full meal two hours before class, and after that you can drink about 200-250 ml of a protein shake with a protein content of 10-15 g. The shake will help restore muscles if you want to lose weight, but at the same time highlight the muscles (do not be afraid - huge muscles will not grow).
When using cheap protein or when using it in large quantities, there may be problems with the intestines, but simply, pardon the expression, diarrhea, pain and bloating. I don't think you need it. When choosing a protein, you should not save money - high-quality sports nutrition is not cheap. To avoid problems with digestion, choose lactose-free and low in protein. Let there be no more than 20 g of protein in one serving.
Whey protein is considered the most valuable, and the taste is up to you. Now there are “probes” on sale - this is a very convenient thing. Good nutrition should mix easily and without sediment, taste good and not cause discomfort in the stomach and intestines after ingestion.
Very tasty protein from the American firms "Vader", "Mustek", a lot of positive feedback about the firms " Optimum Nutrition”, “San”.
In addition to the classic types of protein shakes, there are protein mixes for vegetarians and vegans, there is egg protein, and egg protein, as you know, is ideal for a set of amino acids. If you do not like to drink thick cocktails, you can buy protein bars. In this segment, the choice is even more diverse, from salted caramel containing 20 g of protein per bar, to all kinds of gluten-free vegetarian bars and many other types.
Fat and energy burners
Perhaps these drugs are of the greatest interest to women who imagine how they drink a pill or two and become slimmer before their eyes ... Alas, in life everything is more prosaic - there are no such wonderful pills. More precisely, they exist, but their use is prohibited, and is fraught with health problems.
As for safe fat burners, they themselves do not burn fat, but only help to do so. Sports fat burners "work" only if you actively train and eat right. In principle, under these conditions, you can lose weight without the use of supplements.
The safest and most effective are products containing l-carnitine, conjugated linoleic acid (CLA), green tea, small doses of caffeine, extract. These substances gently stimulate metabolic processes and increase the amount of fat burned during training.
Green tea extract has a slight diuretic effect, accelerates the breakdown of fats and reduces the conversion of carbohydrates into fats. Green coffee helps the body use fat rather than glycogen as its primary source of energy.
Contraindications and side effects These additives are few. L-carnitine and conjugated linoleic acid are even beneficial for the body. CLA is found in many dairy products and has the ability to bind a certain amount of fat from food and remove it naturally. Fat burners are usually taken after breakfast or immediately before training (read the instructions).
Manufacturers of sports nutrition and supplements, of course, are not limited to the release of only "soft" fat burners. There are drugs that increase calorie expenditure by raising body temperature, increasing heart rate, and stimulating thyroid function. Often these are complex supplements, in which substances that suppress appetite are also added.
A classic example is now popular and its new version Lipo 6X. It contains caffeine - it stimulates metabolism and nervous system, yohimbine - stimulates the function of the adrenal glands, which also accelerates the consumption of calories. They have more than enough positive, but also side effects and contraindications for use.
Among the “side effects” are heart rhythm failures, nervousness, insomnia, dizziness, hand tremors. The latest version of this fat burner - Lipo 6X - is supposedly devoid of all these shortcomings, but! the instructions contain all the same warnings that this drug stimulates the activity of the thyroid gland and the heart, so its use is undesirable for people with thyroid and heart rhythm problems. The use of Lipo 6 is prohibited for people under 21, pregnant and lactating.
I can advise you to start by adjusting your diet and start exercising regularly and, if things do not move from dead center within a couple of months of following the regimen, purchase L-carnitine in capsules or liquid form from the sports nutrition store and take it as directed in the instructions. Or try a complex containing L-carnitine, green tea, vitamins and minerals. And only after that look towards fat burners that have contraindications for cores.
At intense training, dieting, or "busy work" at work or school, you may experience a lack of energy. The solution to this problem can be energy. They include most often caffeine, minerals, vitamins. With good tolerance of its constituent components, energy drinks or capsules can be consumed, but not exceeding the dosage.
Do not forget that caffeine is addictive, guarana is contraindicated for people with heart disease. It is impossible to take energy drinks all the time, the body will get used to them and stop responding to them, in addition, they do not have a very good effect on the nervous system. Their use is justified in case of a short-term breakdown, which happens to each of us. I drank a week or two before training - and that's enough!
The pharmacy sells extracts of ginseng, Rhodiola rosea - these are adaptogens that increase your vitality, they can also be used as energy drinks. Their cost is much lower than the "sports" counterparts, and the action is pretty good. Of course, you won’t get a sharp surge of energy like after a sports nutrition, but you will feel better, it’s easier to wake up in the morning.
Amino acids, vitamins
Amino acids and vitamins are needed by everyone without exception and are needed daily, regardless of whether you train or not. Proteins are formed from amino acids, which are useful for muscles, skin, and hair, and without vitamins, the training body will have a very difficult time. Vitamin complexes are included in all series of sports nutrition. True, recent scientific publications claim that synthetic vitamins are harmful, although TV commercials say quite the opposite. While official medicine has not come to a consensus on this issue, try to get vitamins from natural products, natural dietary supplements, eat superfoods - chia, goji, maca, spirulina, etc. All synthetic vitamins are at your own risk, or with the approval of a doctor who is aware of the volume of your load.
Sports nutrition for women
To make it easier for customers to choose, firms produce a special sports nutrition for women, which is designed to take into account that women's needs are different from men's.
An example is the American series Fitmiss, which includes the entire list of sports nutrition - a women's protein shake, a fat burner, an energy drink, a vitamin complex and a detox formula. A full set of five jars costs $100 on iHerb.
Among domestic manufacturers, I can name Lady Fitness. My personal opinion is that the protein is not very tasty and there are particles of powder in it, I didn’t understand the fat burner in capsules at all. The bars are delicious, very pleasant drinks with L-carnitine and good vitamins, which, by the way, are easy to swallow (sometimes capsules or tablets are so large that it becomes scary!). The price is quite democratic.
Buy or not?
Use sports supplements and nutrition or not - it's up to you, but first, weigh the pros and cons. Low-quality, cheap and "doubtful" sports nutrition can be dangerous.
If the supplements are of high quality and are not taken in high doses, then there will be no harm from them, but it’s useless ... maybe there won’t be either. Sports nutrition, amino acids, vitamins, etc. necessary when the body's own resources are not enough. And this is usually the case for big sport, where a completely different regime and other tasks.
If you train three times a week for an hour and eat a balanced diet, then you are unlikely to need supplements.