Sports nutrition is a group of food products intended for people who lead an active lifestyle, play a lot of sports, work on improving their physical condition, and, therefore, cannot get enough nutrients from ordinary food.
Each type of sports nutrition has its own purpose.
Protein is an additive made on the basis of highly concentrated protein mixtures. Protein is the basis for muscle growth, therefore, is one of the key components of sports nutrition.
The functions of the protein are diverse: it serves as a "building" function, acting as the main "building material" to increase the volume of muscle fibers, and participates in the digestive processes as an enzyme.
In sports nutrition, protein can be used for various purposes:
- accelerated muscle growth;
- maintaining good physical shape;
- support for the use of creatine and other supplements.
A gainer is a protein-carbohydrate mixture. Often, a gainer is available in combination with other supplements, such as creatine, vitamins, amino acids or trace elements. In some cases, it is additionally saturated with fats. This is due to the main task of the gainer, which is to quickly increase weight and restore energy spent during training.
The effectiveness of gainers has been proven in numerous studies. The main condition for success is the choice of a high-quality and balanced product, which contains purified protein, carbohydrates and other useful substances.
Thin people who have no problem areas should think about taking the supplement. Gainer is not recommended for patients with a tendency to rapidly increase the volume of adipose tissue. It can cause unwanted effects of weight gain. In any case, gaining a gainer requires a diet and careful planning of the schedule.
Amino acids are the nutrients that make up the protein cells in our body. In sports nutrition, special attention is paid to amino acids , since their intake can significantly accelerate the growth of muscle tissue.
In addition to muscle development, amino acids affect processes such as tissue repair, the production of hormones, antibodies and enzymes. An additional intake of amino acids positively affects the mental state, mental processes and accelerates the breakdown of fats.
Distinguish between essential and non-essential amino acids. The former are not capable of being synthesized by our body in sufficient quantities, and the latter can be obtained from food.
There is also a special group of amino acids that is not included in the protein structure, but is actively involved in the metabolism. Most often, athletes choose amino acid complexes that they take in combination with protein and other supplements.
BCAA is a complex of three essential amino acids: leucine, isoleucine and valine. BCAA makes up one third of all amino acids in muscle. They participate in anabolic processes, restore the body and have an anti-catabolic effect.
BCAAs are not produced on their own, but come from food. For this reason, they are called essential amino acids. They are processed directly in the muscles and are used by them as “fuel”.
The complex is capable of:
- increase sports performance;
- improve overall health;
- accelerate recovery after exercise.
BCAAs are safe for health and approved by sports organizations.
Creatine is a supplement that is popular with both beginner athletes and professional bodybuilders. Creatine is a natural acid found in our muscles. With its additional intake, it gradually accumulates in the body and positively affects athletic success.
Studies have proven the effectiveness of creatine in the following areas:
- providing additional energy during intense loads;
- speed increase;
- growth of power indicators ;
- improving the quality of muscle tissue;
- lower cholesterol;
- normalization of health.
Complexes of vitamins and minerals
Vitamin-mineral complexes, also known as multivitamins , are supplements that provide the body with the necessary substances. They are available in a variety of forms: from tablets to injection solutions. Multivitamins are selected according to age, gender, type of activity and other factors.
It is more difficult for athletes to achieve serious success without the additional intake of multivitamins. They help to overcome the plateau effect when progress in the development of muscle mass or reduction of body fat slows down. Very often it is difficult to cope with this phenomenon even with perfect nutrition and regular training.
The use of vitamin-mineral complexes is relevant in the conditions of modern life, when preference is given to high-calorie foods, in which there are no necessary useful elements.
Choosing the right drug is by no means an easy task that requires attention. Do not recklessly trust a manufacturer who claims that his product is the best on the market. Carefully study the composition or consult with a nutritionist before taking the dose.
Fat Burners are specialized formulations designed to reduce body fat. They help make the body more prominent , improve problem areas and facilitate training.
Due to the fact that the drug releases energy from fat reserves, it helps to make training more intense and enhances concentration when performing complex movements. In addition, fat burners :
- stimulate metabolism;
- reduce the absorption of fats and carbohydrates;
- remove excess fluid;
- accelerate the breakdown of fat cells.
In case of problems with excess weight, it is worth thinking about combining this drug with other types of sports nutrition. The right combination of supplements and intensive training will give a quick and lasting effect.
Testosterone boosters - an additive aimed at stimulating muscle growth, increasing strength and libido. The drug also found wide application in the field of correction of the level of male sex hormones. Their effectiveness is due to the ability to increase the production of natural testosterone. Usually boosters can be bought at pharmacies and specialty stores.
The drug is used by men who want to build lean muscle mass. Supplement should not be taken until 23 years old. Until this time, the body has a mobile hormonal system in which its own level of testosterone is usually elevated. The use is not recommended for girls, as this can lead to the development of masculinization.
It is important to note that boosters only work during reception.
Choice of additives
The maximum effect is achieved only if the supplements are taken in a complex. The result will be visible if all drugs are of high quality and the required dosage. There are ready-made regimens for taking supplements based on certain goals.
Usually additives are taken to solve such problems:
- accelerated muscle gain;
- high-quality muscle growth;
- losing weight;
- creating a beautiful relief;
- improved results in boxing, tennis or running.
Feasible side effects
Sports supplements are not considered medications, so their proper use is safe and not addictive. The correct combination of additives and the right dosage are a guarantee of no side effects.
It is difficult to choose sports nutrition on your own and to balance its intake correctly. Today, many additives are produced, of which only a part deserves attention. If you have doubts that you have chosen the right scheme, get advice from an experienced trainer.