The diet of people actively involved in sports includes not only the usual menu, but also a special group of products called sports nutrition, which allows you to achieve certain goals set for the athlete. Sports nutrition helps to get rid of extra pounds or, conversely, gain weight, increase the relief of muscles, increase endurance and strength. All this works only when the food is properly and correctly selected.

The peak of bodybuilding popularity in the CIS countries came in the first half of the nineties, when GYM's everywhere equipped in the basement and semi-basement rooms. These times were distinguished not only by the equipment and location of the rocking chairs, but also by the underdeveloped sports nutrition industry. It was possible to buy separate Twinlab and Vader products, Belarusian proteins “Atlant” and “Arena” packaged in plastic bags. Without much difficulty, you could buy a variety of steroids.

Currently, anabolics of synthetic origin are banned and equated to narcotic substances. This in no way affected the choice of sports nutrition, since today the athlete has free access to a huge number of products that are of natural origin. On the territory of Russia, they belong to dietary supplements - biologically active additives. The expansion of the range of sports nutrition was facilitated by the emergence of foreign and domestic companies actively using advanced technologies.

A large selection, of course, makes life easier for an athlete, but it requires a clear understanding of each product presented. This will allow you to choose a drug that ideally matches the goal set for the athlete, as well as their own individual characteristics.

There are a huge number of different food active additives, but the following are the most common:

• protein concentrates;
• gainers;
• creatines;
• L-carnitine;
• amino acid complexes;

Each drug has its own purpose and features of use.

Protein shakes are the most popular way to fuel your muscles. The term "" means "protein". It is he who is the main material for the growth of muscle tissue. The amount of pure protein in protein concentrate is about 70-90 percent. No other product can boast of such a composition.

Another advantage of a protein shake is that it is not only of high quality, but also quickly absorbed by organisms. If the assimilation of meat after eating takes 2-3 hours, a protein shake - 30 minutes. To obtain a pure concentration of protein isolate, natural products such as whey, eggs, meat, milk, chickpeas, peas, and soy are processed and evaporated.

The most popular protein concentrate in the world is whey. This is the best dietary supplement for active muscle growth. Whey protein, in addition to quick and easy digestibility, contains amino acids. The latter play an important role in the construction of relief muscles, since they maintain the tone of existing muscle tissue and contribute to the synthesis of a new one.

They represent the best sports nutrition for people with an ectomorphic - lean physique, for beginners who do not have muscle mass, which is the "base" for building a muscular massive body. This is what makes a supplement different from a protein shake.

The composition contains not only protein, but also free fast-digesting carbohydrates, a special complex of vitamins and minerals. Thanks to this combination of components, carbohydrates release energy, which is required by ectomorphs or people with a fast metabolism to accelerate the process of building up the total mass for the subsequent formation of massive muscles.

Consists of a concentrate of methylguanide-acetic acid. It is present in small amounts in fish and meat. The action of the supplement is aimed at increasing endurance, stimulating recovery processes in the body after the next training.

This type of sports nutrition is actively used by both beginners and professional athletes during periods of repeated stagnation. For bodybuilders, the use allows not only to increase endurance, but also is a kind of incentive to further development push.

L-carnitine

A popular dietary supplement for losing weight, which has a pronounced fat burning effect. Levocarnitine is produced in the human body in the liver, but in small quantities. Emulate the process of its synthesis in laboratory conditions started in 1960. The substance stimulates the process of destruction of body fat, during which energy is released. This allows you to take not only for the purpose of losing weight, but also in order to turn the existing fat into muscles.

Amino acid complexes

They are an additive that optimizes metabolic processes so that all the substances used by the athlete are absorbed by the body correctly and efficiently, that is, they do not turn into body fat. In addition, of the existing twenty-two amino acids that ensure proper metabolism, nine are not produced in the human body, but come exclusively with food.

Their lack negatively affects the training process. The best way to provide them in the required amount for the athlete is amino acid concentrates. They are available in both capsules and liquid form. This allows you to choose the most convenient form for use.

BCAA

It is a complex consisting of such as valine, isoleucine and leucine. It stimulates the efficiency of metabolic processes that allow you to increase muscle mass, serves as an additional source of energy for better and more productive training, as it significantly increases strength.

Pre-workout complexes

They are preparations based on minerals and vitamins. They are taken before playing sports in order to increase the overall tone of the athlete, give freshness and vigor, increase endurance. This has a positive effect on the quality of training, making them as useful and productive as possible.

Intended to be taken before training, it contains psychologically and physically active stimulant substances: geranamine, beta-alanine, caffeine. Some products may contain BCAAs and creatine.

Nutritious Protein Bars

They serve as a source of quick replenishment of energy, include in their composition: compressed flakes, milk (casein) or egg white, muesli or nuts. Bars are great for both pre-workout and post-workout to eliminate the "protein window" effect.

Arginine and other nitric oxide donators

Muscle tissue continuously produces nitric oxide. Therefore, it is of paramount importance for the development and growth of muscles. Donors have a similar principle of action. They stimulate the active production of testosterone and growth hormone.

Supplements to strengthen joints and ligaments

Necessary for bodybuilders and those who work with lifting heavy weights. This group of drugs is represented by additives such as collagen, glucosamine and chondroitin.

How to take sports nutrition?

There is nothing difficult in taking dietary supplements. The main thing is to strictly follow the instructions from the manufacturer, adhere to the recommended dosage. If the instructions for a gainer or protein concentrate indicate a dosage of 1.5 grams for every 1 kilogram of the athlete's own weight, this is the amount of the drug that is required per day.

Increasing the dosage will not adversely affect health and will not bring any side effects. All excess drug that is not absorbed by the body is simply excreted, that is, it comes out naturally.

Gainers for ectomorphs and proteins best consumed directly on days of sports activity. They are taken an hour before training and immediately after the end of the lesson. Cocktails are recommended to drink on rest days, no more than once a day.

Creatine and pre-workout supplements should be taken when the inevitable "stagnation" in training occurs, characterized by a decrease in motivation for sports. These drugs allow you to get the right push to continue moving towards achieving the desired result. They need to be consumed in limited quantities. If you overdo it with the reception, they will cause addiction, that is, they will cease to bring a pronounced effect from the reception.

This sports nutrition regimen is designed for experienced bodybuilders. Beginners who have started training require a slightly different approach. The first months of playing sports, it is enough to take a gainer or protein.

The nuances of choosing the right sports nutrition

Both foreign and domestic manufacturers produce biologically active supplements for athletes. Imported drugs are much more expensive. And if an athlete is faced with the question of choosing which manufacturer to give preference to, he should be guided by the fact that the best product was and remains " Optimum Nutrition”, “Twinlab” and “Weider”. These companies have an impeccable reputation.

Don't be tempted to buy cheap products. Underestimated cost is a sure sign that the buyer is facing either a low-quality product or a fake. Saving on your own health, results and effectiveness of training is highly discouraged. It is best to choose food from trusted manufacturing companies. To buy a truly original drug, and not a fake, you need to make all purchases exclusively in specialized reputable large chain stores.

Often, beginners in bodybuilding ask what this or that sports nutrition is for. In this article, we will briefly and concisely consider the main categories of sports nutrition and what they are for, without excess water and unnecessary information for a beginner.

What is protein for?

What is L-carnitine for?

L-carnitine helps burn fat and provides energy.

What is a gainer for?

Gainer is a carbohydrate-protein drink. Contains a large amount of calories. First of all, it is necessary for those who do not eat well in principle and do not get enough daily allowance calories for muscle growth. That is, a gainer, as it were, complements your diet, in fact, a gainer acts as a meal replacement. How many calories do you need to grow mass, you will learn from our article Carbohydrates in the diet of a bodybuilder.

What is creatine for?

Creatine increases strength and endurance. By increasing strength, indirectly increases mass.

What are amino acids for?

Essentially, amino acids are the same as protein. Protein is made up of amino acids. Therefore, amino acids perform the same function as protein, they are simply absorbed faster and are convenient in that in addition to powder, they come in tablets, capsules and liquid. How many amino acids to consume in our article Amino acids.

What are BCAAs for?

Why do you need a training complex?

The training complex nourishes the body right during training, usually contains all the necessary substances for recovery, prevention of muscle mass breakdown, and muscle mass growth.

What is a fat burner for?

Sports nutrition experts!

Sports nutrition advice from Denis Tsyplenkov, multiple champion of power extreme tournaments. If you are aiming to gain muscle mass, while not having excess weight Forget amino acids. They are taken only to restore the water balance in the body, when the athlete wants to enter the desired weight class before the competition. In other cases, choose a quality protein. He will be the one to help you.

If you think that sports nutrition is steroids and protein in syringes, then you should definitely read this material.

To begin with, what is a sports nutrition? sports supplements that complement your main diet. They include a wide variety of products. I have experienced the following:

• Protein
• Amino acids
• Creatine
• Fat burners

During the year I have used all these supplements, some (protein and amino acids) of different brands, and now I will try to describe the results they gave.

Protein

Protein is a concentrated protein. This is the same protein that is found in everyday products: eggs, chicken, milk. It differs from them only in consistency and concentration. Therefore, all those who shout that the protein is harmful can ... continue to shout about it, since I can hardly convince them. Protein is used to quickly get a serving of protein without cooking any foods.

An experience

Protein can easily replace one meal a day. A feeling of satiety immediately comes from it, and if you add a banana to the cocktail, you can safely forget about hunger for several hours.

Amino acids

Amino acids are the building blocks of proteins. Muscles are 35% composed of three amino acids:

• leucine
• isoleucine
• valine

This is why amino acids or BCAAs (a complex of the 3 most important amino acids) are often consumed in addition to protein, as they complement each other rather than replace. Most often, amino acids are drunk in the morning, before bedtime or during training, since catabolic processes are at their strongest at this time, and amino acids prevent these processes.

An experience

Like all sports supplements, amino acids are flavored and pure. Professionals recommend drinking pure amino acids, but this is just wild muck. Seriously, it's much easier for me to force myself to eat a bunch of chicken breasts every day than to drink this disgusting powder. Therefore, I advise you to still take amino acids with taste, so you at least feel the pleasure of the process of taking.

Personally, I did not feel any changes, neither in the growth of muscle mass, nor in my own feelings. It is difficult to say that they did not work, perhaps without them everything would have been even worse. But if the choice is between them and protein, I would leave the protein, as its action is more pronounced than that of amino acids.

Creatine

Creatine is a special acid that is involved in the process of muscle growth. The main task of creatine is to increase muscle strength. And, as you know, the more strength, the more muscle.

An experience

Creatine is perhaps the most effective supplement. Starting to take it, in just a few days you will feel an increase in strength, albeit a small one. This happens due to the fact that during exercise, the muscles consume ATP (adenosine triphosphate) reserves, and creatine replenishes these reserves.

A very common theory is that at the beginning of creatine intake, you need to do a creatine load for several days, taking it in large quantities. I did not dare to do this, and many famous athletes, whose opinion I trust, do not advise doing this. It does not cause any harm to the body (as well as the rest of the supplements listed in this article), but for sensitive people, long-term use may cause digestive problems. You won't know if you don't try :)

Vitamin and mineral complexes

Everyone took them, and everyone knows what it is. But sports vitamin-mineral complexes (VMC) are slightly different from the usual ones that you can buy at any pharmacy. Of the main differences:

• high concentration of vitamins and minerals
• a slightly different composition, which is more suitable specifically for sports loads

An experience

I really regret that I did not start taking vitamins and minerals at the very beginning of my training. Now I have to put up with the old injuries in the joints that I received when I came to the gym and started lifting huge weights like an idiot. My body didn't forgive me. It seems to me that IUDs could prevent this or at least mitigate the consequences.

There are a huge number of VMCs on the market. The compositions are written for all of them, so carefully go through all of them and compare. The price can turn out to be completely different with the same composition, and it is very easy to overpay for the brand. However, like everywhere else. the only side effect there may be yellow color of urine at the first doses. This is due to the fact that the complexes contain vitamin B2, which gives this characteristic color.

Fat burners

Fat burners are special drugs that help reduce body fat. Please don't be under any illusion that these drugs will be taken away from you. overweight. They can help you, but only if you add them to your workouts and proper nutrition.

There are two types of fat burners:

• thermogenics
• lipotropics

The action of thermogenics is to increase body temperature, and due to this, an increase in calorie consumption. Lipotropics, on the other hand, accelerate the release of fatty acids from cells and thereby contribute to weight loss. Decide for yourself what to choose for yourself, I would recommend not using this product at all, and here's why.

An experience

The first time after taking fat burners, you feel incredible euphoria, as if you drank a bunch of cans of energy drinks. In training, you don't think about anything other than working out in the gym, and this concentration is a really cool feeling. By adding fat burners to my diet for a month, I lost about a kilogram more than I lost before without them.

But not everything is so good. Fat burners hit the psyche quite hard. Firstly, the packaging warns that they should not be taken less than 5 hours before bedtime. In fact, I took them in the morning or afternoon, and still very often could not fall asleep all night. Secondly, after a while you can become more aggressive (not in my case). After taking fat burners, I constantly got euphoria, so I can’t confirm this 100%.

Do not forget that this is a rather strong load on the body, and the fact that your body will constantly maintain a temperature of 1-2 degrees above the norm will definitely not have a positive effect on it. To say that they cannot be taken is hypocrisy, because I took them and do not particularly regret it, but if you have any health problems, be sure to consult your doctor.

Conclusion

I hope you understand that the stories that sports nutrition is harmful are just a myth. Sports nutrition is more of a convenience than a necessity. If you have the opportunity to eat right and get all the necessary elements from ordinary food, then you may not even look in the direction of sports nutrition.

How do you feel about sports nutrition? Do you think it harms the body?

3 years ago, Christina became interested in sports. Six months later, she ran her first 25 km race. After 2 years, she took second place in the crossfit team. Christina claims that the result depends not only on hard training, but also on proper sports nutrition.

I asked Christina to talk about her daily diet. What helped her achieve results and what supplements and vitamins she uses.

Kristina after her first all-Russian half marathon "For the Run"

Why you need sports nutrition

The athlete expends more energy and nutrients than the average person. Eating one Greek salad in the morning, and then running a marathon will not work.

The task of sports nutrition- provide the athlete's body with the necessary amount of proteins, fats, carbohydrates, amino acids, vitamins and minerals. Therefore, it differs from regular nutrition in regularity and increased volumes.

Athletes regulate the ratio of nutrients in the diet and use sports supplements based on the type and intensity of exercise. Supplements complement the basic diet and fill gaps in dietary patterns.

1. What to eat for breakfast

Have breakfast with porridge without sugar and butter. Suitable oatmeal, lentil, buckwheat or wheat. Porridge contains slow carbohydrates that will take a long time to digest and you will not get hungry before lunch. Cooking takes 7-15 minutes. Instant porridge will not work. It digests too quickly and contains less fiber. In half an hour you will want to eat again.

Oatmeal breakfast no more than 2 times a week. The study of the effect of products on the absorption of minerals revealed that the phytic acid of oatmeal is able to bind calcium and other elements in the intestinal lumen, thereby reducing their intake into the body. As a result, the concentration of calcium in the body decreases. It is better to buy different cereals and alternate.

Oatmeal. 450g is enough for 5-6 breakfasts

Wheat porridge. 600g is enough for 7-8 breakfasts

Drink 1 Omega-3 capsule. This is a group of polyunsaturated fatty acids necessary for increased stress on the joints. In the morning, Omega-3 is absorbed better and improves the quality of intra-articular lubrication. Reduces the risk of pain and dislocations during training and competition.

Omega 3. 200 softgels per pack

Add mass gainer. For people prone to thinness and athletes during the period of active weight gain, a gainer can be added to breakfast. It contains fats, proteins and 70% carbohydrates. Dilute 250 grams of powder in juice, water or milk.

Gainer "Mutant Mass". Packing 6.8 GK is enough for 27 receptions

2. Before strength training

Eat no earlier than an hour and a half before training. The closer a meal is to a workout, the harder it is to work out. It is good to combine slow cereals: buckwheat, bulgur, lentils with lean meat: chicken, beef. Meat can be replaced with lean fish: cod, pollock, blue whiting, halibut, flounder. Meat and fish should be boiled, baked in foil or steamed. In porridge, you can add vegetable oil 80% fat.

Christina does a barbell snatch from the floor

Drink BCAA. During strength training, due to sharp and heavy loads, muscle fibers disintegrate. To quickly restore them and vice versa to increase the number muscle fibers, you need BCAA. It is a complex of three amino acids not synthesized by the body.

1. Valine- energy source, supports on high level serotonin, which supplies energy for a long time.
2. Leucine- is responsible for the formation of protein compounds in the liver and muscles, is important for building and growing muscles.
3. Isoleucine- takes part in cellular processes, also functions as an energy source.

Calculate dosage by weight. 33 mg of BCAA for every kg of weight. For example, if you weigh 75 kg, then you need to take 5 grams of BCAA per day. You can divide the daily rate into two doses. Before training, take half. There are four forms of BCAA release:

• powder and liquid concentrate dilute in water or juice. You will feel a specific taste;
• capsules and tablets just drink water. With this form, you will not feel any taste or smell, but BCAA in capsules and tablets is more expensive.

BCAA with cola flavor. Packing 360g

3. After strength training

Eat fast carbohydrates. After an active workout, the body needs to replenish the glycogen used by the muscles. During training, the level of adrenaline and cortisol in the body increases, which continue their action after training, destroying muscles. To prevent this, it is important to use another hormone - insulin, which is produced when eating fast carbohydrates and blocks the actions of cortisol and adrenaline. Suitable bananas, dates, dried fruits, sweet juice.

Drink whey protein for muscle growth and the second half of the daily allowance of BCAA. Protein, which is contained in milk, meat and cottage cheese, is absorbed by the body more difficult and its content in them is less. Therefore, athletes drink a concentrated whey protein blend. It is absorbed within 10-15 minutes and you feel full.

The daily dosage is calculated by weight. 3 grams per kg of weight. The powder must be diluted with water or low-fat milk at the rate of 30 grams per 300-400 ml. liquids.

Whey protein "P1 Way Blend". Packing 2.27 kg.

4. Before the race

Eat two hours before the race with the expectation that everything eaten has time to be digested. Prepare porridge with dried fruits, bananas, sandwiches with lean fish or chicken. Fatty foods should be avoided, which can make you feel heavy during the race. Also, you should not take risks with new food or unusual products, as the body can react quite unexpectedly to them.

If the race takes place in the morning, then you can go to the start immediately after breakfast

5. During the race

Christina at the Brave Homer race. The length of the distance is 7 km, the climb is 500 meters.

Take with you a supply of sports nutrition with carbohydrates if you are going to run for 40 minutes or longer. Carbohydrate gels, isotonics, protein bars, glucose tablets.

Determine when it's time to eat carbohydrate gel very simple - when you are tired and your legs do not rise. Some take caffeinated gels during a race to give themselves an extra energy boost during the race. Such gels are taken when you need to wake up nervous system, for example, when drowsiness appears.

With tonic substances, you need to be careful in hot weather, because they put an additional strain on the heart. You should not use them every day, because the body gets used to it and the effectiveness is lost.

Carbohydrate gel "Energy Gel" with apple flavor. Packing 41 g.

Protein Bars more saturating than gels. They contain a lot of protein. Such bars are used by ultramarathon runners, cyclists and skiers. Bars are good way have a snack when you run longer than 4 hours and the gels are no longer enough.

Protein bar with chocolate and coconut flavors 80 g.

Isotonic it is necessary to drink large quantities and in small sips from the very beginning of the race. Don't wait for the craving to come. By that time, the body will already be seriously dehydrated.

Isotonic drinks are drunk because a lot of electrolytes come out with sweat, which are involved in the conduction of a nerve impulse. Without them, the muscles reduce and they can contract worse. Loss of water makes the blood thicker and harder for the heart to work. Isotonic consists of water, carbohydrates and salts. It prevents severe fluid loss and maintains electrolyte balance.

Isotonics are sold in liquid form, ready-to-use and in powder form. One measuring spoon of the powder should be diluted in 500 - 700 ml. water. There are also salt tablets, which are similar in composition to isotonics in everything except water - they need to be washed down.

Powder isotonic. Packing 2000 is enough for 80 receptions

6. After the race

Keep drinking after the finish. If the isotonic drink is already over, then drink plain water to make up for the loss of fluid.

Eat fast carbs high glycemic or protein foods to replenish energy stores, glycogen and start repairing damaged muscle fibers. Protein bars, milkshakes, tuna or chicken sandwiches, cereal with milk, dates.

Bananas are often handed out after big races - eat at least one to replenish carbohydrates and potassium, this will help prevent muscle cramps.

7. For dinner

Eat a pack of cottage cheese or make an omelet with two egg yolks, five egg whites and milk. During sleep, the body also needs energy. If three hours before bedtime to eat loose or quickly digestible foods, the body will break down the muscles.

Drink casein protein if there is no time or desire to cook something. It is slowly absorbed by the body, which means that muscle mass all night will be protected from exhaustion. In the stomach, casein turns into a curd mass, which makes it possible to digest slowly, due to which the protein enters the body stably.

The powder must be diluted with low-fat milk at the rate of 30 grams per 300-400 ml. liquids. If you are lactose intolerant, then casein protein can be replaced with egg.

Micellar casein with slow release amino acids. Packing 700 g is enough for 23 doses

8. What vitamins to take

When playing sports, metabolism accelerates, the load on the joints and the cardiovascular system increases. In this regard, the need for vitamins is greatly increased. All vitamins can be obtained from food. Based on what effect you want to get, add the necessary foods to the diet.

vitamins	Products
Help increase muscle mass
B13	Milk, yeast, liver
A	Fish oil, carrots, dairy products
B1	Cereals, legumes, kidneys, liver
Help keep muscles toned
B3	Milk, tuna, eggs, liver
B9	Fresh vegetables, legumes
B7	Soy, liver, egg yolks, cereals
Reduce the risk of injury
K	Banana, kiwi, avocado, lettuce
D	Eggs, dairy products
Increase productivity
B2	Grains, dairy products, meat
B6	uncooked rice, chicken, pork, fish, chicken eggs
B12	Milk, meat, fish
Help recovery after stress
E	Nuts, bran, vegetable oil
C	Tomato, citrus, melon, broccoli, Bulgarian pepper
B4	Fish, meat, soy flour

But it is not always possible to add more fruits and other sources of vitamins to your diet. This can lead to an imbalance of carbohydrates and fats. Therefore, athletes are advised to introduce special sports vitamins into the diet.

Vitamin-mineral complex "Daily Formula". 100 tablets per pack.

You can take the usual vitamin and mineral complex to improve overall well-being. If discomfort or pain in the joints periodically appears, it is better to drink a vitamin complex to protect the joints. It consists of:

• Glucosamine- the main natural component of cartilage fluid in the joints. Thanks to him, the synthesis of one of the main elements of the body - synovial fluid is activated.
• Chondroitin triggers the production of hyaluronic acid, which lubricates the joints.
• MSM- organic sulfur, which is part of hormones, proteins and other metabolic compounds. Organic sulfur is involved in tissue repair.

Complex for joints Animal Flex is sold in tablets. 8 tablets per pack for 1 day. During the day, you need to drink one serving of the complex, regardless of the meal. This amount is enough for a full course for a month and a half. Take a break after the course.

Vitamin-mineral complex for joints "Animal Flex". 44 servings

8 tablets for 1 day in each serving

9. How not to overdo it with additives

Eat regular food. Supplements are not cooler than simple products. A full meal cannot be replaced by supplements. They only help to maintain a regular diet and provide the body with an increased amount of calories. Athletes eat all the same meat, fish, cereals and other foods as the rest of the people. When the loads increase, supplements come into play.

Follow the dosage. Supplements work best when you use the right amount at the right time of the day. Diluting three scoops of protein instead of one or drinking two servings of vitamins is pointless.

10. How to check the quality of supplements

Fake or expired sports supplements will not help you improve your performance. But, like any other low-quality food, they will cause indigestion. Check the label, expiration date, and ingredients carefully.

If in doubt, ask the seller to show the certificate for the product. The original products have a certificate of conformity, signed by the Chief Sanitary Doctor of the Russian Federation.

Myths about sports nutrition

Sports nutrition even 10 years ago caused sidelong glances and thoughts about chemistry and illegal drugs. But every year the production of supplements is being improved and there is practically no doubt about their help and benefits to athletes. But if thoughts of its harm nevertheless creep in, we will try to debunk the last doubts and fears.

• “This is chemistry. High-quality sports nutrition is made only from natural ingredients. For more confidence, consult with experts, buy sports nutrition in trusted stores and pay attention to the manufacturer and the packaging itself.
• "Sports Nutrition for Professional Athletes". Supplements help professional athletes - football players, athletes, weightlifters, recover faster after grueling workouts so that they do not experience a calorie deficit and can work intensively for a long time. But if you are not preparing for the Olympics, this does not mean that sports nutrition is not for you. Protein shakes will help your muscles recover after strength training, and BCAA amino acids will contribute to the process of protein digestion.
• "Sportpit is not needed". During training, of course, you can do without sports nutrition, but here the choice depends on the ability to quickly recover and get all the necessary vitamins and minerals from food and at the same time a balanced diet. Which is much more difficult due to dubious products and ingredients, the rhythm of life and the large amount of time that purchases, cooking and the food process itself require. Otherwise, when training program and the desire to get results from classes, you can earn overwork, metabolic disorders and, against this background, get injured.

Sports nutrition assistant for those who use it wisely and without fanaticism

memo

1. Breakfast with slow carbohydrates that will nourish the body for 2-3 hours.
2. Before training eat no later than an hour and a half. The closer a meal is to a workout, the harder it is to work out.
   Before and after workout drink BCAAs to keep your muscles from breaking down.
   After workout eat fast carbohydrates and drink whey protein for muscle growth.
3. two hours before race eat low-fat food.
   On a long run use energy gels, protein bars, isotonics and glucose tablets as needed.
   After the race eat fast carbohydrates to restore energy and prevent muscle spasm.
4. Eat slow-digesting meals at dinner or drink casein protein to keep muscles from breaking down.
5. Do not forget to drink multivitamin complexes and vitamins for the joints.
6. Do not replace a full meal with supplements. They only supplement the main diet.
7. Check the quality of supplements before you buy.

Whatever you do - running, crossfit or weightlifting, the main thing is a systematic approach to training and nutrition. But before choosing options for sports nutrition, it is worth understanding the attitude to food in general, for which we have prepared 3 services. Enter your email, click the download button ↓ and get a portion of useful tips.

We asked Igor Zavyalov, an honored coach of Russia, a specialist in sports and space medicine, a legendary doctor, to tell the whole truth about dietary supplements: are they really needed to create an ideal figure.

Igor Zavialov

This article is addressed to those who want to improve their functionality and appearance. It is not for bodybuilding professionals who have their own very specific goals and methods - it is for those who want and can do more!

The energy we need to live comes from food. In addition, nutrients are necessary for the preservation and maintenance of health, full development, renewal of all body tissues, physical and psychological concentration, which ensures the successful implementation of different kind activities. Nutrients are chemical compounds that enter the body with food and are necessary for its normal functioning. They are usually divided into two large groups:

1. Macronutrients (needed in large quantities) substances.
2. Micronutrients (required in small quantities) substances.

The first group includes proteins, fats, carbohydrates and - yes nutritionists will forgive me - water. The second group contains vitamins and minerals. Minerals, in turn, are divided into macrominerals (potassium, calcium, sodium, magnesium, iron, and others) and microminerals (cobalt, chromium, fluorine, copper, zinc, and others). The division is rather arbitrary, accepted in the professional community, which is why I apologized to nutritionists for water. It is not usually classified as a nutrient because it contains no calories. At the same time, water is vital for all processes occurring inside us. No water - no life!

Another classification is based on the quality, vital component of food components. According to her, nutrients are usually divided into irreplaceable (essential) and replaceable.

Most of the above are indispensable, since they are not synthesized in our body at all or are produced in insufficient quantities.

A classic example is essential amino acids (valine, leucine, isoleucine, lysine, methionine, tryptophan, threonine, phenylalanine), essential fatty acids (linolenic, arachidonic) and others.

Researchers studying metabolic processes argue a lot about which substances can be considered indispensable. Quite often, carbohydrates become the subject of battles - the main source of glucose for our body.

It is known that during the period of severe trials (intensive and prolonged physical activity, starvation or unreasonable diets) glucose can be synthesized by the cells of the body from other sources. Gluconeogenesis - this metabolic process comes to our rescue when we are deficient in carbohydrate intake and allows the liver to produce glucose extracted from pyruvate and amino acids.

Replaceable nutrients can not only be ingested with food, but also synthesized by our cells without special work. An example is amino acids (alanine, arginine, glycine, taurine), which, if necessary, can be synthesized from essential amino acids. Fiber is also important for the digestion process, although it is not absorbed by our intestinal tract.

I understand that it is not easy for a non-specialist to put this information in their heads. And yet, there is no need to be upset. The good news is that over thousands of years of evolution, our body has learned to take care of itself - it knows exactly how many nutrients and in what quantity it needs at any given time. At the same time, the body takes into account absolutely everything: age, metabolic rate, load level, degree of adaptation, and thousands of other sometimes unknown modern science parameters. And if scientists who have devoted their entire lives to studying the processes occurring in the human body are very careful in practical advice, then "experienced connoisseurs" who can often be found in gyms or on sports grounds, they always know exactly what to take to gain weight, and what to lose weight, and what kind of “restorers” or “fat burners” are needed for whom. Confidently and even persistently, they give advice to all who suffer. Psychologists call this behavior the Dunning-Kruger effect - people with low qualifications are not able to objectively assess their own level of knowledge, which allows them to be absolutely sure of the correctness of their judgments.

A huge market of sports nutrition and various kinds of supplements offers big choice products for all occasions. It is rather difficult for a non-professional to understand such a vast assortment and understand what he really needs from this. Let's figure it out together.

Food additives: benefit or harm

There are two large groups of drugs used in sports to improve performance, increase physical and mental performance and exercise tolerance, as well as to optimize the recovery process after training and competition.

Pharmacological preparations and means

Contrary to popular belief, not all pharmacological preparations are doping. Many of them are allowed and can be prescribed by a doctor if there are appropriate indications and subject to all formalities.

Let's take a closer look at another group comparable in popularity to Hollywood blockbusters.

Biologically active additives (BAA)

Dietary supplements are designed to fill the lack of nutrients, improve their digestibility and activate the internal reserves of the body. Marketing geniuses called these supplements "active" to once again emphasize their positive effect on the body. Of course, based on this logic, there should also be “passive” additives, but with all your desire, you will not find these on store shelves. The letter L in front of the name, for example L-carnitine or L-lysine, gives a special significance and solidity to the product. In fact, the letter L indicates the presence of left-handed isomers of a substance. That is, if polarized light passed through an aqueous solution of a substance deviates to the left, then this is a left-handed isomer, if to the right, then right-handed (D). Therefore, there are also D-carnitine and D-lysine. But it so happened historically that most of the nutrients necessary for human life are precisely L-isomers. D-nutrients are practically non-existent in natural foods, so they should also be avoided in nutritional supplements.

The classification of dietary supplements that are used in sports is not an easy task. In addition, manufacturers themselves can vary the purpose of their products, depending on the trends prevailing in the fitness industry market. Let's take a look at the most popular dietary supplements and find out if they are really necessary. Here it is impossible to resist the temptation to draw an analogy with star actors and compare their popularity with the popularity of some supplements.

L-carnitine

Carnitine - an acid that used to be called a vitamin-like substance - is not inferior in its popularity to Brad Pitt or Angelina Jolie. This substance is homeostatic, its concentration in the body is constant. If necessary, the body synthesizes this acid in the liver and kidneys from essential amino acids (lysine and methionine). The main function of carnitine is to deliver fatty acids to the mitochondria, where they are used for energy production. That is why enterprising marketers have awarded L-carnitine with the title of "fat burner". But carnitine fulfills its task only if it is obtained naturally and all the conditions for burning fat are created in the body (a person at this moment should go in for sports). serious Scientific research do not confirm the effectiveness of this supplement for weight loss or for the prevention of fatigue. L-carnitine at a reasonable dosage is not toxic, but it is not essential (indispensable).

Proteins and amino acids

Proteins are associated primarily with Arnold Schwarzenegger. Who else can compare with Iron Arnie in popularity in gyms and trendy fitness clubs? Of course, proteins and their building blocks are amino acids. But is their popularity really justified? Let's figure it out. Proteins are synthesized from amino acids (anabolic process) and also broken down into amino acids (catabolic process). These two processes are inextricably linked with each other and occur in our body continuously. Muscle protein is 35% BCAA (Branched Chain Amino Acids) - valine, isoleucine and leucine. BCAA is a complex that is incredibly popular in the sports environment, especially among bodybuilders. Essential amino acids are not synthesized by the body, so their only natural source is food. They are found in sufficient quantities in animal products. Yes, leucine, for example, is also found in spinach and broccoli, but even these vegetables are not as rich in leucine as meat, poultry, and fish. If you are not a professional bodybuilder, then by eating a variety of foods and including food of animal origin in your diet, you can easily fill the body's need for essential amino acids. Moreover, the body will “take” exactly as many useful substances as it needs at a particular moment. Therefore, the most frequently heard argument in favor of taking additional amino acids in the form of supplements - "Since I can not eat as much meat as necessary for building muscle, I use amino acids" - does not work. Your body and its systems are simply not ready for this amount of protein (and amino acids). Not only will it not be absorbed, but your liver and kidneys will work hard to remove excess from the body.

Creatine is an organic substance that is synthesized in the liver from the amino acids arginine, glycine and methionine. Our kidneys and pancreas can also produce creatine - they are forced to do this if there is not enough meat or fish in the diet. About 95% of creatine is in skeletal muscles in free form or as creatine phosphate. It can also be found in small amounts in the cells of the heart and brain. Creatine instantly comes to our rescue and provides energy during super-intense muscle loads lasting no more than 30 seconds. More than 600 scientific papers and studies are devoted to creatine, and two-thirds of them confirm its positive effect on physical performance. The only difficulty is that its concentration in the muscles cannot increase indefinitely. It is very individual and depends more on genetic factors and the degree of fitness than on the amount of supplements taken. So creatine is definitely Bruce Willis.