Lesson one – never use the phrase “sports nutrition”. These are supplements and this word more corresponds to the main task of such products – to close holes in your diet, the lack of certain vitamins, trace elements, amino acids and other things. Consumers of sports supplements can be divided into two groups:
- You have been training long and persistently (3-4 times a week without passes) for a specific result – for example, you dream of running a marathon 42 km 195 m. You need much of what will be discussed below.
- Beginners – in the first six months, you should manage only proteins of both types: “fast” before breakfast, “long” for the night.
Why: Protein is often drunk right after exercise. But without carbohydrates, which everyone forgets about, powdered protein in the matter of instant muscle building is practically useless. Use it just to make up for the overall lack of protein.
- Complex amino acids
For what: It is an ordinary “fast” protein, only in convenient packing. On the road or after a long night in an ambush, where you cannot get a shaker, it’s a good substitute for a protein shake.
Why: A combination of easily digestible proteins and carbohydrates contributes not only to rapid mass gain, but also provides a hurricane of energy before training, and also significantly accelerates recovery after.
For what: BCAA is also amino acids, but it consists of only three these: isoleucine, leucine, and valine. According to a number of studies, skeletal muscles are the most common. Use BCAA to lose much less muscle in a “fat burning” period or period aimed at developing endurance.
Why: Carnitine makes it easier for your body to access fat stores. We can’t argue that L-carnitine helps to lose weight, but it actually increases stamina and has a beneficial effect on the health of the cardiovascular system.
For what: Creatine is the precursor of creatine phosphate (CF) – one of the main sources of energy for muscle work. It provides an exceptionally short-term strength of the work (first 3-5 repetitions in the bench press, for example). It is generally believed that the intake of creatine-containing supplements can increase strength. For some, this is true, but on the organisms of others, this additive has no effect.
For what: With large physical loads, the reserves of glutamine in the body are depleted, and this negatively affects the immunity and reduces the recovery ability. Therefore, if you have more than 5 training hours per week, you should use this supplement.
- Power engineering
For what: A high-quality power engineer simultaneously spurs your mood, sports enthusiasm, and healthy aggression. During strength training, such a product is paramount. There is almost no sugar, but there are substances that support the health of the cardiovascular system. They have little in common with energy drinks from the supermarket.