To get the best results from sports supplements , it is important to make sure that you get the most out of each supplement individually. Many supplements work better at certain times of the day. This means that you should take some at the beginning of the day, while others should be taken in the evening; some supplements should be taken on a full stomach, while others are best taken on an empty stomach.
In addition to the time of administration, dosing is very important. In most supplements, there are dosage indications, and consuming more or less of this value, you will not get the most out of this supplement.
Here is a list of the most common mistakes made when taking sports supplements.
Mistake 1 - Kneading sports supplements in advance
Some athletes knead sports supplements in advance at home. They go to the gym and take them after training, it takes about 2-3 hours.
Such athletes do not know that molecular bonds in water are destroyed. For example, BCAAs begin to disintegrate 10 minutes after stirring them in water. Creatine after 40 minutes.
Therefore, knead sports supplements before use, do not knead them in advance.
Mistake 2 - Avoiding Soy Protein
Facts: Many years ago, bodybuilders and athletes were warned to stay away from soy foods and supplements, due to their ability to cause unwanted side effects. Although this has not been proven, many men still believe in this myth.
Since then, studies have shown only positive results for soy protein for men, such as lowering the risk of prostate cancer and protecting the cardiovascular system. Soya is not only an excellent source of protein for vegan athletes, it also increases muscle growth if combined with milk protein. In other words, taking 25 g of soy and 25 g of whey is better than taking 50 g of either soy or whey.
Tip: Soy should be part of your diet if your goal is to gain muscle mass. Use a mixture of soy and whey protein before and after training, approximately 25-50 g of the mixture 30 minutes before and / or immediately after training. Feel free to use soy products at other times of the day.
Mistake 3 - Non-cyclical supplementation
Facts: Some supplements do not work when you take them every day, this may be due to psychological or physiological factors. For some supplements, your body adapts, which leads to a decrease in efficiency. To avoid this, you should consume supplements cyclically. In other words, when using the supplement for a month, next month you should give the body a break from them. After a few weeks, your body will react much more strongly to this food supplement.
Tip: Use the pause between the supplements for several weeks, so that your body gets a new boost when you take them again.
Mistake 4 - Incorrect timing of supplementation
Facts: The time at which you take the supplements is very important. If you drank the pre-workout too soon, then by the time you begin to train the whole effect of it will already pass.
Even vitamins and minerals must be taken in a timely manner. Your body needs fats to absorb fat-soluble vitamins (A, D, E, and K); if fats do not enter the body, then vitamins will not bring any benefit. Other supplements, such as ZMA , work best on an empty stomach and at bedtime.
Tip: Follow the label recommendations for all supplements.
Mistake 5 - The More The Better
Facts: Almost all supplements work better when you use the right amount at the right time of day. In fact, most supplements can have unwanted side effects if you use them more than recommended.
Sometimes an overdose actually causes more problems than it solves, moving you away from achieving your desired goal.
Tip: Follow the dosage recommendations on the label, or use dosage information from a reliable source.
Mistake 6 - Replacing regular food with supplements
Facts: Supplements are therefore called that because they should complement your daily diet. They are not intended to replace an entire food dish. Supplements are needed to fill the gaps in your diet.
You can use a protein shake as a snack before or after a workout. This is the best choice, because it provides your body with exactly what it needs at this moment.
At the same time, it may seem that you are getting everything you need from your protein shake, but you still miss a couple of important things:
- additional nutrients found in food;
- all unknown phytonutrients, the benefits of which we may not yet know.
Tip: Ideally, you should make at least three meals from whole foods every day. Supplement them with supplements such as protein and multivitamins.
Mistake 7 - Stopping supplementation due to lack of instant effect
Facts: only a few supplements give an effect immediately after consumption; These include caffeine and nicotinic acid. Other supplements give a gradual effect that you begin to feel during training; among them are creatine , nitric oxide energies and testosterone boosters.
Many other supplements will not give you quick feedback. For example, you will not feel the effects of glutamine, vitamin C, or branched chain amino acids (BCAAs) when you drink them 30 minutes before or after your workout. However, they will show good results if you take them regularly.
Tip: You will not be able to feel the effect of sports supplements if you use them for a week or a month. In order to see the result, you need much more time, so be patient.