Hello friends! How is your New Year mood? Did everyone get a lot of snow?) As promised, today I wrote the most practical article. It will be useful for both boys who love iron, and girls who dream of a beautiful priest. So that advertising does not motivate you to flush money down the toilet by buying an arsenal of various incomprehensible colorful jars of sports nutrition, I will tell you about the most effective sports supplements that give tangible results. There will be no clear distinction. There will be sports nutrition for muscle growth, as well as helping to lose weight. The main criterion for my selection is the result.

The short route is not the fastest, and the long route is not the longest. I say this to the fact that many novice athletes think that by buying more sports nutrition they will immediately begin to show unrealistic progress.

It often happens just the opposite. Progress stays the same, but money goes down the toilet. It happens, it is usually not the fault of the newcomer.

How not to believe the advertising of sports nutrition manufacturers, which promises simply incredible results from the use of various supplements? Bright jars, with the image of the TOP bodybuilders of the planet, and even with names like "Super Protein", "Mega Pump", etc. so they ask to be bought.

I would like to make one digression:

Sports nutrition is NOT a substitute for a regular, balanced diet. This is just an addition to the main diet.

Just as an addition, it can not work badly. But do not think that if you eat only sports nutrition instead of regular food, then in a week you will become like the Hulk.

If you stop eating regular food, then your body will not need to produce enzymes to digest it, because sports nutrition is absorbed much easier, it will be absorbed without them. Therefore, all the best in moderation.

Sports nutrition that works

What sports nutrition works? Everything! But many supplements are not worth the money that manufacturers ask for them. The effect of some additives is very mild, and, frankly, often not noticeable at all.

Here are some sports supplements that are really worth paying attention to:

1. Creatine monohydrate.
2. Protein.
3. BCAA amino acids.
4. Vitamins and minerals.
5. Fat burners.

Creatine Monohydrate

I talked much more about this supplement in the article:. I highly recommend you read it!

Creatine is found in our muscles, glands, kidneys and liver in the form of creatine phosphate. It circulates daily in an amount of approximately three grams in our blood.

If we talk about some abstract harmfulness of creatine, then you should not worry about this, it is an absolutely natural substance that belongs to the class of immins, i.e. is a protein.

Approximately 98% of creatine is found in our muscles. When taking creatine, the muscles become more massive, voluminous and strong. Creatine stores water. Muscle fibers thicken due to the deposition of additional protein on their walls, i.e. muscle mass grows.

Just don't get confused. Water does not accumulate between muscle fibers, as happens when taking steroids or cortisone, but inside muscle fibers, which promotes anabolism (growth) in muscle cells.

Creatine acts like this: when the ATP molecule (adenosine triphosphate) is oxidized, the energy necessary for the life of the body is released. As a result of oxidation, the ATP molecule loses one phosphate atom and turns into an ADP molecule (adenosine diphosphate).

The amount of ATP contained in the muscles is only enough for 10-15 seconds of active work. After that, creatine is needed to replenish ATP reserves. Replenishment of ATP occurs due to creatine phosphate, which restores the destroyed phosphate bond and converts ADP into ATP.

It can be taken by both men and women. After all, everyone has ATP?))) It works for about 70% of people. This is due to the fact that approximately 30% of people naturally have elevated levels of creatine in their blood.

Why can't a person do intensive work at the maximum level for a long time?

Very simple! This is primarily due to the rapid depletion of creatine phosphate reserves. From this follows the simplest, logical conclusion: the additional intake of creatine allows us to work harder and longer than usual.

Can you get creatine from regular food?

Yes! Can! The only problem is that in order to get the daily norm of creatine (5-6 g per day), you need to eat about 4 kg of meat. This is very harmful. in addition to creatine, you will heavily burden your digestive system, greatly increase your cholesterol and fat levels, and your kidneys will be overloaded with other proteins that the body cannot absorb. Can you imagine if this happens every day?

That is why it is advisable to take creatine in concentrated form.

What form to take creatine?

In general, there is no difference in what form creatine enters your body. The main thing is not to overpay, buy CREATINE MONOHYDRATE! It's the monohydrate.

In what form it doesn't matter. It is available as a powder. white color, odorless, and in capsules, for example. I find it much more convenient to take it in powder form. It works out cheaper.

Why do I focus so much on the monohydrate, and all because now sports nutrition manufacturers are trying to powder their brains with newfangled names and useless "super working" transport systems.

The transport system is what helps get the creatine into the blood as quickly as possible, but the trick is that creatine is best absorbed and transported at the maximum level of insulin in the blood.

Insulin (a transport hormone) is produced to lower blood glucose levels. Those. all “transporters” (transport systems) are essentially just fast carbohydrates (sugars) that raise insulin levels to transport creatine.

In short, if you buy creatine with transport systems, then you will pay 2-3 times more just for adding, roughly speaking, glucose to creatine monohydrate. Do you need it?

Many people advise taking creatine starting from the so-called phase. "downloads". Those. take 20 g of creatine per day for a week, and then just maintain the level of creatine by drinking 5 g (one teaspoon) per day.

I think that this is not necessary in FIG! Swedish scientists conducted an experiment, the essence of which is that they gathered two groups, one group took creatine with a loading phase, the other without it. A month later, the level of creatine in the blood of all people from the two groups was the same, increased by 20%.

I'll tell myself. Creatine monohydrate was taken and so, and so. Didn't feel a difference. Then why is it useless for you to translate the product?

Creatine regimen:

1. Take creatine at 5 g (one teaspoon) either immediately in the morning, on an empty stomach with sweet (grape) juice, or 30-60 minutes after training.
2. If you miss one dose of creatine, it's okay, just continue taking it further according to the plan. It accumulates cumulatively in the body and reaches the desired concentration (about 8 g) within 2 weeks.
3. It should be taken in cycles. Although the creatine molecule itself is very small and is unlikely to cause problems for the kidneys, people in white coats still recommend taking it for 6-8 weeks, and then taking a break for 2 weeks. I do the same.

Protein

I will not write about protein in detail in this article, because. we have already considered this question. Let's take a look at how to take it correctly.

Now my goal is to tell you exactly why protein is a working supplement that brings results.

Protein is produced in dairies from whey left over, for example, from cheese or cottage cheese, dried, flavored and scattered in colorful jars or bags. In fact - IT'S JUST PROTEIN, but easier to digest.

It can be used to compensate for the lack of protein in the diet. It's also very convenient. Instead of serving a meal, simply stir the protein in milk or water and drink a delicious shake.

You should not completely replace food with canned protein, but as an ADDITION to the main diet, this is a good helper.

You can drink it for both girls and boys. There are no contraindications, of course. Eat often and drink a protein shake a couple of times a day.

Protein regimen:

1. Fast-digesting protein (whey - WHEY) drink 2 hours after lifting and immediately after training, 1-2 scoops (30-60 g) with 200-300 ml of water or milk. I advise you to read my very powerful article about.
2. Medium-digestible protein (egg (Eggs), beef (Primal) drink between meals throughout the day.
3. Slow-digesting protein (from cottage cheese (Casein) drink at night, before going to bed.

In fact, in most cases, you will be more than enough complex protein, which contains all of the above types of protein.

Amino acids BCAA

BCAAs are branched chain amino acids. Especially indispensable for "drying" and for vegetarians, because. they need to carefully monitor the amino acid profile due to the lack of animal protein in the diet.

BCAAs restore the energy potential of the cell after a workout so that the cell can start building new contractile elements.

These amino acids include three amino acids:

• leucine;
• valine;
• isoleucine;

There have been many studies that have proven the real effectiveness of BCAA amino acids, namely:

Quote from the conclusion:

“By adding BCAA (76% leucine) to your daily servings of protein, it was possible to increase the amount of dry muscle mass, to increase the strength indicators of athletes, the level of muscle proteolysis has decreased. Decreased body fat Here is a link to the study.

Here is another interesting conclusion from one study:

Quote from the conclusion:

“Essential amino acids accelerate muscle protein synthesis, but the introduction of non-essential amino acids for these purposes, as shown by the experiment, is not necessary. The greater the dose of BCAAs administered, the greater the anabolic response was obtained” Here is a link to the study.

As a rule, on banks with amino acids the ratio of these amino acids in relation to each other is indicated.

For example, a very common ratio of 2:2:1 will be deciphered in absolute terms as 5 g of leucine and valine, in relation to 2.5 g of isoleucine.

The individual characteristics of digestion and assimilation for each person are so specific that it is impossible for everyone to choose a universal working BCAA supplement, but there are still general recommendations on the features of their intake, which I will discuss below.

Scheme of taking BCAA amino acids:

1. NEVER take BCAAs on an empty stomach!
2. Take BCAAs during and after training for 15-20 g. During training, it is more convenient to take amino acids in the form of a powder dissolved in water.
3. Sometimes you should take BCAAs before training to rule out the possibility of insufficient glycogen in the liver cells.

Vitamins and minerals

Vitamins and minerals are involved in almost all metabolic processes in the body. We must try to get the maximum of them from food, but at present there are not so many of them in food, because. vegetables and fruits undergo various types of cleaning and disinfection. Also, various growth stimulants are used for their cultivation, but this is not about that now.

As a rule, every person involved in sports needs to take these trace elements from additional sources.

There are excellent specialized vitamins for athletes sold in sports nutrition stores. Another thing is that they have become increasingly fake, so buy vitamins either in large, specialized sports nutrition stores or in a pharmacy.

Pharmacy vitamins have a much lower concentration than special ones, so it makes sense to double their dosage.

The most important among vitamins is. Not only because of its ability to stimulate the immune system, but simply because it is vital, because. its deficiency causes scurvy (sorbut).

Scheme of taking amino acids, vitamins and minerals:

1. Everything is very simple. The main rule: DRINK VITAMINS IN THE MORNING, AND MINERALS FOR THE NIGHT.
2. Buy vitamins and minerals in large specialized stores or pharmacies.

There are some very interesting supplements that work great and are available in almost EVERY PHARMACY, such as adaptogens, glutamic acid and enzymes, etc. You can read about them in VERY DETAILS in my article about.

Fat burners

They work really well when combined with proper nutrition. EXACTLY IN COMBINATION! Fat burners will not replace you proper nutrition aimed at reducing body fat. They really work, but at the same time you need to control your diet. As a rule, it should be aimed at losing weight. and are the best options in my opinion.

Fat burners work, but they give a temporary effect. They only bear fruit when you take them, so you probably don't need them!

They are used, as a rule, on drying, when it is necessary to show a short-term result. Usually their reception is advisable by professional athletes in order to achieve a competitive form.

There are drugs and supplements that are prohibited by Russian law (for example, ephedrine). I will not consider them. Also, I will not consider drugs that interfere with your endocrine system. I will consider only those that are safe for your health and, if desired, can be purchased without any problems.

• caffeine and guarana

Stimulate the CNS (central nervous system) and the production of nor-adrenaline, which triggers fat burning in our body.

Guarana is the same coffee, only guarana beans contain twice as much caffeine as coffee beans.

The positive “invigorating” effect of these additives has been proven, so if an increased dose of caffeine is found in the blood of an Olympic athlete, then he will be disqualified for doping.

• L-Carnitine (L-Carnitine)

You can easily find this supplement in any sports nutrition store. Carnitine does not burn fat on its own, but it greatly facilitates this process when you are on a diet (there will be no sense without a diet).

In other words, it helps the body use fat as energy. Also, it increases the digestibility of food by increasing the secretion of enzymes involved in digestion.

Fat burner regimen:

Caffeine: 3-6mg of coffee per pound of body 30-60 minutes before workout.

L-Carnitine: 0.5 to 5 grams per day in the morning (morning, afternoon and pre-workout)

conclusions

• sports nutrition is only an ADDITION to the basic diet;
• Creatine Monohydrate is worth it to buy, because. it is inexpensive (500 r. 500 gr, on average), but gives a very tangible effect;
• protein can be a good help in replenishing the daily protein intake, but if you can eat well (6-8 times a day), then there is no particular need for protein;
• BCAAs work great, but it's a very expensive protein per gram. They are especially necessary for drying and for vegetarians;
• vitamins and minerals won't hurt anyone. Good thing, although there is a lot of controversy about the digestibility of "pill" supplements;
• fat burners work only in conjunction with a diet. If there is no diet, then do not expect any weight loss;

That's all, friends. Now choose sports nutrition for muscle growth or weight loss, I think you will succeed without any problems. If you have any questions, I will be happy to answer everyone in the comments.

Pump your muscles, transform your body and life.

P.S. Subscribe to blog updates. It will only get worse from there.

With respect and best wishes, !

1. Protein

Different kinds proteins complement each other, and if you want to achieve effective muscle growth, only one of them will not be enough for you. Ideally, combine them, using each in right time and in the right amount, or choose multicomponent protein complexes - mixtures of casein, whey protein, protein isolate, egg and soy protein in various combinations.

There are many manufacturers of proteins on the market. Let's name such brands as Optimum Nutrition, BSN, SAN, MusclePharm, MuscleTech, Dymatize, Cellucor.

2. Amino acids

3. BCAA

4. Gainers

Gainers are high-calorie carbohydrate-protein mixtures for those who want to build muscle, increase strength, or simply increase weight. The composition of gainers is based on high-quality carbohydrates and protein ( construction material for muscles). It may also include various vitamins and creatine.

You should choose the right supplement option individually for your tasks, loads and metabolism. For example, lean athletes with a fast metabolism who find it difficult to gain muscle mass will be helped by a gainer with the maximum amount of carbohydrates. Conversely, those who are prone to rapid weight gain and the formation of fat deposits should focus on protein supplements.

“Having muscle mass is better than not having it!” Bold effort, right?

Perhaps not the entire audience of the site Rocket Nutrition agree with it, because many can rightly say: “Muscles are not important if there is no visible result from them!”. This is partly true, but wait, if your goal is functionality, strength and endurance - you still need to think about muscle mass! Perhaps, of course, not to the extent that the guys think about it, who set themselves the goal of just having a beautiful body, but still!

In this article, we will analyze the top 3 supplements for muscle growth. For those who want to become stronger and more resilient, this will be useful material, and for those who, with the onset of the cold season, are thinking about starting a “mass-gaining cycle”, it should become truly invaluable!

With the onset of the cold season, many people think about starting a mass-building cycle, and rightly so, as this is a great time to focus on gaining muscle mass and getting a little stronger.

Proper mass recruitment implies the correct ratio of calories received, sufficient protein intake and an effective training plan.

The judicious addition of sports supplements to the diet will also effectively help you gain muscle mass.

There are many different supplements on the sports nutrition market that promise phenomenal results. I do not really trust these loud statements, because they are not supported by the results of research or many years of experience in training. Therefore, my top supplements will be based not only on my personal long-term experience, but also on the results of numerous tests.

So, I present to you the top 3 sports nutrition supplements that will definitely help you activate muscle growth:

1. Creatine

Creatine increases the capacity of your creatine phosphate, energy system, and anaerobic system. Simply put, it increases strength, endurance, and recovery between sets. To put it simply, you can do nine squats per set instead of eight.

A very important aspect of taking creatine is that it increases your training volume across days, weeks and months. And here everything is identical: more training volume - more muscles.

If you look at the science, creatine appears to be the most effective and most proven supplement available on the sports nutrition market for improving anaerobic endurance and body weight.

There are about a hundred studies related to the ergogenic effect (increased exercise efficiency) of creatine. Approximately 70% of them reported an increase in training endurance, while no study indicated an ergolytic effect of creatine (impaired performance).

Both in the short and long term, taking creatine improves the quality of training, which leads to 5-15% increase in strength and performance. In addition, almost all studies show that correct reception Creatine increases body weight by 1-2 kilograms in the first week after taking it.

in the report International Society for Sports Nutrition, the authors point out:

"The sheer volume of research done with positive results for creatine monohydrate leads us to conclude that it is the most effective dietary supplement available today for enhancing high-intensity exercise and building lean muscle mass."

A recent study found optimal regimen for creatine intake, which increased creatine in muscles by 10-40%. According to this scheme, it is necessary to use creatine at about 0.3 g. per kilogram of body weight for the first 5-7 days. This period of acceptance is called the "loading phase". For example, if you weigh 70 kg, then you need to consume about 20 grams. creatine 5 gr. for each dose (4 times a day).

After the end of the "loading phase" (5-7 days), you need to take 3-5 grams of creatine per day. In the same study, an experiment was made with the absence of a "loading phase" and cycling of creatine intake, this regimen did not show such effective results in maintaining optimal levels of creatine in muscles.

Taking creatine is not an absolute necessity for everyone who is engaged in the gym, but if you want to increase the efficiency of work in the gym, and as a result, the result from training, then creatine is the optimal supplement in terms of price / quality.

Output:

1. Taking creatine is completely safe.

2. The effectiveness of this supplement has been proven by numerous independent studies around the world.

3. The supplement is sold at affordable prices and is available to most of those involved.

note

On our website you can purchase Creatine MAX with transport system. What is a transport system? The transport system allows 100% absorption of creatine, you can be sure that all the nutrients will go directly to your muscles!

IN Creatine MAX from Rocket Nutrition uses a "smart transport system" consisting of arginine, glutamine, taurine and citrilline.

Plus, 5 grams per serving of Micronized Creatine Monohydrate. And the excellent taste of grapes - it's worth a try!

2. Beta-alanine

One of the leading theories of muscle fatigue is accumulation of hydrogen ions in the muscles(resulting in a decrease in pH). Beta-alanine is an amino acid that helps to contain excess hydrogen in the muscles, as a result it helps to increase the efficiency of the anaerobic energy system.

There are a number of reliable studies showing that beta-alanine has a positive effect on physical performance. One study showed that taking beta-alanine before a workout increased the number of reps per set by a few extra. For example, if you are training in the medium rep range (8-15 reps), then you can count on 3 more reps per set. Beta-alanine also improves performance in interval training and sprinting.

Interestingly, creatine and beta-alanine work separately from each other, and if you use them together (or with a short interval), then you get double performance charge. How does this happen? There are two anaerobic systems that are responsible for energy sources when working in the gym: phosphagenic (quick response system) and glycolytic energy system.

Creatine helps the phosphagen system work, while beta-alanine increases the capacity of the glycolytic system. Therefore, if you have the opportunity, then drink a serving of creatine and beta-alanine together.

Recommended daily dose of beta-alanine: 2-5 grams. Just like creatine, the effectiveness of taking this supplement does not depend on the time of day of taking it, so you can take it at any time that is convenient for you.

When taking beta-alanine, you may feel a tingling sensation - this is a normal situation, you should not worry.

Output:

1. Beta-Alanine Helps You Perform More Reps As It Delays Muscle Soreness

2. It is better to use it together with creatine, in which case you get double the result.

note

A high dosage of beta-alanine is found in the Energy BCAA product from Rocket Nutrition- 1.5 grams per serving. beta-alanine in Energy BCAAs works in synergy with citrulline And BCAA.

Also, the product contains working dosages: l-carnitine, taurine And extract green tea . This is an excellent energy complex that helps to cope with muscle fatigue during a workout.

You can buy this product directly from our website!

3. Protein

Let's be blunt: if you want to build lean muscle mass and don't get your daily protein intake (1.5 - 2.5 grams per body weight), then you run the risk of not materializing the result that you earned in the gym. Of course, you can surround yourself with protein foods and wake up and fall asleep to the sounds of cooking. chicken breast, but it's much easier and more convenient to help yourself and drink a couple of protein shakes a day. Moreover, in high-quality protein you will find a complete amino acid profile.

Whey protein is a source of protein derived from milk. More recently, whey protein has become even more popular among athletes, as a direct relationship between the growth of sports results and protein intake has been proven. It is a source of a rich amino acid profile, including a number of essential amino acids such as BCAAs.

There is an extensive scientific base that proves the effectiveness of whey protein intake in terms of increasing strength and muscle mass. Of course, the results are not entirely unambiguous, but there is a significant amount of evidence that indicates that whey protein increases both strength and muscle mass.

Also, recent studies have shown that the amino acids that make up whey protein activate cellular signaling pathways, in particular MTOR responsible for muscle protein synthesis and muscle hypertrophy. This appears to be due to the high concentration leucine in protein.

A single intake of protein varies in the range of 20-30 grams. Experts recommend taking protein immediately after a workout, but you can have a protein shake at other times, depending on your daily protein intake and body weight.

Output:

1. Whey protein is an excellent source of bioavailable protein.

2. It is high in BCAAs

3. The main thing is to choose a quality brand and then your progress will be noticeable in the very near future

note

If you are looking for a quality protein, then be sure to take a look at SUPERSTAR Whey Protein. We use two sources in our protein: concentrate (classic) and isolate (highly purified protein).

The best amino acid profile on the market and no harmful sweeteners or preservatives.

Choose your sports nutrition wisely, as it can make a tangible contribution to your progress in sports!

• Each person's body is unique, so it reacts differently to supplements.
• Athletes tend to prefer creatine, it allows you to maintain a high pace of training and better strengthen muscles.
• With the support of proper nutrition and training, supplements will help you get to the next level faster.

So, the five most important supplements for rapid muscle growth

If you walk through a bodybuilding store, you will see a huge number of supplements designed specifically for better growth muscles and recovery of your body after a grueling workout. For the most part, all supplements are good in their own way, but not all of them are suitable for every individual. Each person's body is unique, so it reacts differently to supplements. Despite all this, there are a number of supplements that help achieve best results, and get the most bang for your buck across the board. Next, Pittsport will tell you about the supplements that will best help you build muscle.

1. Creatine

Creatine is a completely natural, natural substance found in our muscle cells. Primarily around skeletal muscle tissue, where about 95% of all creatine in the body is located. The remaining five percent is evenly distributed throughout the body.

This natural metabolite is reproduced as creatine monohydrate for sports dietary nutrition. In the body, it is needed for cellular energy production and modulation.

Benefits of using creatine:

• Stimulating the beginning of muscle growth
• Increasing the volume of muscle cells
• Fast recovery after workouts
• Rapid glycogen synthesis
• High intensity muscle work

Athletes tend to enjoy using creatine for both strength training and bodybuilding as it allows them to keep up the pace of their workouts and build muscle better. At the same time, it is always easy to stop taking creatine, because it is always present in the body anyway. As a rule, it will take the body 3-4 weeks to bring the level of creatine back to normal.

2.Beta-Alanine

Beta-Alanine is a naturally occurring, non-essential amino acid that comes into our bodies from protein-rich foods such as chicken. The increase in training performance is due to its ability to increase intramuscular levels of carnosine. Taking Beta-Alanine as a supplement will allow you to increase your carnosine levels by over 60% in just 4 weeks.

This is very important during intense training, when our body produces a large amount of hydrogen, due to which the pH drops, that is, there is more lactic acid in the body. This acidity can cause very severe fatigue, reduce muscle performance, and even stop the transmission of nerve impulses.

By maintaining elevated carnosine levels with Beta-Alanine supplements, you will be able to delay the production of hydrogen and subsequent acidity, which will allow you to avoid rapid fatigue or muscle failure.

Additional positive points when using Beta-Alanine:

• Enhanced endurance
• Increased power
• Less fatigue
• Improved body composition
• Beta Alanine Works Well With Creatine
• Increased performance, regardless of intensity or duration.

3. Whey protein.

It has long been a known truth that bodybuilders can increase their performance and build powerful muscles by consuming whey protein shakes. These proteins provide our body with a lot of protein, as well as the necessary amount of calcium, magnesium and other minerals that are so easily absorbed in the form of a drink.

These protein blends are usually consumed both before and after workouts for better recovery. If you're strictly following your muscle-building diet, or want to burn excess fat, then, using whey protein every day, you can speed up these processes. Next, Pittsport will tell you about the main benefits of this supplement.

• Easy absorption. Many athletes can save time by using post-workout whey shakes for fast-absorbing nutrients, as these supplements contain a range of vitamins and minerals not available in daily diets, making it a great option for busy business people.
• There are no problems with digestion of lactose. People with lactose intolerance are aware of the discomfort that often awaits them when using everyday shakes. Whey protein blends are usually a combination of egg and soy proteins, as well as calcium caseinate. As you yourself may have noticed by the composition, no negative effect, as after milk, is observed.
• Increased muscle recovery. After intense weight lifting or other sporting activities, your body needs to recover, and for this it needs special nutrition. Protein is the most important building block for muscle recovery. Protein is the main ingredient in protein blends and many other supplements. If you use it immediately after training, then your body will start the process of rapid recovery.
• Natural appetite suppressants. Eating a high protein diet can easily satisfy hunger, thereby allowing you to eat a low-calorie diet without feeling hungry. Whey protein supplements and shakes can be used as meal replacements or as a snack between meals.
• Amino acids. Our bodies need a significant amount of quality proteins and amino acids to function properly. Whey protein supplements are literally loaded with amino acids that enable protein synthesis.
• Improved metabolism. A large amount of protein is necessary for athletes as fuel for the stove. When consumed throughout the day, it serves as a great source of energy and fuels that fire we call metabolism. With an improved metabolism, you will burn more calories and satisfy your hunger.

Recommended Portion: consume 30-40 grams of whey protein. Best before or after workouts, and also when there is simply no other food nearby to get the required amount of protein. However, while these shakes are ideal workout supplements, at other times, always try to eat whole foods.

4. Branched amino acids.

Another essential supplement that is often used by both strength and bodybuilders are branched-chain amino acids. Of the 21 essential acids, three are branched: leucine, isoleucine, and valine. These amino acids are the main building blocks of protein and make up about 30% of all skeletal muscle in our body. Our body uses them to repair muscles. Just like whey proteins, they send nutrients directly to the muscles, allowing them to recover better. Your body uses up BCAAs during exercise, so supplementing can help you replenish lost nutrients. This supplement also reduces muscle pain from fatigue and speeds up metabolic recovery.

A good proof that BCAAs really help is the increase in muscle endurance through constant fueling. This may be of interest to long-distance athletes such as marathon runners, swimmers, or even just backpackers.

5. Glutamine

Glutamine is generally praised for its ability to cushion muscle tissue breakdown during intense exercise, which can help increase endurance and strength threshold. You will find that you can lift heavier weights, both longer and more times. Your body compensates for overcoming strength limits with muscle growth. Glutamine, as a supplement, also has a number of other benefits:

• Preserving muscle tissue allows your body to burn extra fat, because the stronger your muscles, the more efficient your metabolism. When you work out to lose weight, your body can burn some muscle mass, so it's important to slow down this process.
• Glutamine has shown itself to positive side in restoring the immune system in many people who have taken it. During intense training, glutamine allows you to distribute part of the load on the immune system, thus it not only restores muscles, but also integrates into the immune system, allowing the whole body to recover faster.
• Glutamine is also known for its ability to increase growth hormone levels in the body. This is incredibly important for those who are focused specifically on muscle growth. Studies show that as little as 2 grams of glutamine supplementation already increases hormone levels.
• Muscle tissue needs nitrogen. Glutamine supplements (L-glutamine) contain about 20% nitrogen, making them one of the best sources of nitrogen for muscles.
• Together with other builders and building blocks such as creatine and whey protein, you will see significant growth and move quickly towards your goal.

Today, almost any beginner who crosses the threshold of the gym begins to worry about the question of what to eat so that the results in the gym grow by leaps and bounds.

How to eat as a beginner is a question that requires careful consideration and not only in the context of sports supplements, it is important what natural foods rich in protein will provide complete nutrition for muscle growth.

As a rule, before starting training, a novice athlete thinks about purchasing sports nutrition, of course, it cannot be otherwise, since no one has canceled the myths about magical properties protein or gainer, an abundance of online sports nutrition stores and advertising promising maximum progress in 6 weeks also left their mark.

It was not without quotes, perhaps, that already at the first introductory training session, akin to a general practitioner, he writes out a prescription from the list of vital sports nutrition products that can only be purchased from him at very “favorable” prices.

Sports nutrition for beginners or nutrition for muscle growth

To begin with, without going into deep details, so as not to confuse the beginner, we will define what sports nutrition is and consider the main types of sports nutrition products.

Sports nutrition- these are specially designed food products rich in protein, as well as products of a special composition, which are produced as a source of additional nutritional elements, vitamins, amino acids, various endocrine stimulants and means to strengthen joints and ligaments, for people involved in sports or leading an active lifestyle.

The main goal and task of sports nutrition is to improve the quality of life of an athlete, thus sports nutrition is designed to help improve sports performance, improve health, and normalize body weight.

Categories of food supplements

Foods rich in protein (Proteins) - whey, milk, egg, casein and soy, as well as complex, combining several types of proteins at once

Carbohydrate-protein mixtures (Gainers) - may have a different percentage of protein and carbohydrates, as a rule, an average of 30/70, respectively.

Amino acids - complex, BCAA (Branched Chain Amino Acids) - branched amino acids, and individual Glutamine, Arginine, Lysine, Alanine, Taurine.

Special preparations - fat burners, preparations for joints and ligaments, vasodilation, energy and ATP accumulators, etc.

Of course, this is not the whole list, because the market for the sports nutrition industry is not worth the place, new products appear every day, created through many years of scientific research, but let's leave that for another time, today we consider only the most important and necessary products in the diet of a newcomer to iron sports.

We have analyzed the main types of sports nutrition, now we will consider sports nutrition for beginners, what a beginner needs to eat.

The answer is simple - for a beginner to engage in gym you need to eat, quality nutrition is a must and a necessary condition for progress!

Everyone needs to eat, both people who are not involved in sports and athletes, and it doesn’t matter if you are a beginner in the gym or a pro, only portions differ.

Let's dwell on portions, depending on gender, body type and lifestyle, each human being needs a certain amount of useful substances that are contained in natural products to maintain vitality, and some even produce the body itself.

If, for some reason, the daily diet of products cannot provide the human body with the necessary amount of useful substances, various supplements come to the rescue, and here we recall sports nutrition.

According to the scientific definition, people are divided into somatotypes, in general these are:

Ectomorphs - lean and have difficulty gaining muscle mass

Mesomorphs – naturally athletic and muscular, but also prone to gaining excess weight

Endomorphs - prone to fullness, have a slow metabolism

There is a separate training strategy and diet for each body type, but this is if your body fits the classic definition, which is actually very rare. Therefore, for each person, you need to individually select both a training program and a nutrition scheme, and it is better to do it yourself, having thoroughly studied your body for many months or even years spent in the gym. No coach will study your body better than you.

At the initial stage of training, regardless of the type of physique and the goals pursued, the main tasks in the gym are:

The nutrition of a beginner pitching or fitness nyashka has its own characteristics, regardless of body type, beginners need to balanced diet and protein-rich foods, for starters, you can start with 2 g per 1 kg of your own weight per day, then gradually increase to 3-4 grams with an increase in fitness and appetite. per kg of weight.

As for carbohydrates, everything is individual here, the recommended rate is from 2 to 7 grams per 1 kg of body weight, depending on the volume and type of training, as well as your goals. If the goal is fat burning, then 2 grams will be sufficient. carbohydrates per kg of weight, and if you work for weight, then the amount of carbohydrates per kg of weight can reach 7 or more grams.

Where do you get all these grams per kg of weight?

Everything is quite simple, all the necessary proteins and carbohydrates are found in natural products.

The best natural foods rich in protein - eggs, cottage cheese, meat, poultry, fish, dairy products

the best natural sources of carbohydrates are various cereals and cereals, baked potatoes, bananas and other fruits, wholemeal black bread, durum pasta.

You probably ask, where is sports nutrition here, because there is an article about it? That's right, an article about which sports nutrition to choose for a beginner to train in the gym, and the best sports nutrition for a beginner is natural products.

Rating of the 5 best natural products in the categories of proteins and carbohydrates, in terms of availability and quality:

Protein rich foods

1. Chicken egg is the cheapest source of protein with the highest degree of digestibility, the so-called reference protein. In 1 whole egg - 5-7 gr. squirrel.
2. Natural cottage cheese - the best source of casein protein has a greater degree of digestibility than meat. It takes a long time to digest, so it is ideal to use before training and at bedtime. The largest amount of protein in fat-free 0% cottage cheese is 18 gr. protein per 100 gr. product.
3. Chicken breasts - a classic of the diet of athletes, 100 gr. contains 23 gr. protein and in addition a set of vitamins, micro and macro elements
4. Sour milk sourdough - not every adult organism can perceive milk in large quantities, so we chose sourdough, sour milk culture also contains a huge amount of beneficial bacteria that positively affect the body's immunity and stomach microflora. 1 liter of sourdough contains 30 gr. protein, which is not bad, especially in summer, when you want to drink.
5. Tilapia is a fish that contains as much as 26 grams. protein per 100 gr. product with a minimum amount of fat, as well as many useful elements. You can find it in any fish store.

Foods rich in carbohydrates

1. Buckwheat is the queen of cereals, this product bears such a proud name, and it’s hard to argue, buckwheat contains large amounts of vitamins B2, B6, B1, a lot of iron and magnesium. In 100 gr. boiled buckwheat contains 20 gr. carbohydrates.
2. Rice - a pair for chicken breasts, the same classic of the diet of athletes, contains vitamins B2, B6, B1 and a lot of fiber. In 100 gr. boiled rice contains 28 gr. carbohydrates and 2.6 gr. squirrel.
3. Bananas - contains fast carbohydrates, so it is ideal to eat before training to quickly get the necessary energy and after training to close the "carbohydrate window". Bananas are rich in potassium and magnesium, vitamins B6, B12. One medium banana contains 40 gr. carbohydrates
4. Nuts are the perfect snack for an athlete, a storehouse of vitamins and minerals. Average in nuts different types 16-30 gr. carbohydrates per 100 gr. product.
5. Durum pasta - contain a low glycemic index no more than that of buckwheat and rice, while being the most high-calorie and well suited for nutrition during the period of weight gain. Contains 30 gr. carbohydrates and 5 gr. protein per 100 gr. boiled product.

Now let's take for example a man weighing 75 kg, who decided to work out in the gym and wants to become bigger and stronger, as mentioned above, at the initial stage, 2 grams will be enough. protein per 1 kg of its own weight, you get 150 gr. protein per day. For carbohydrates, about 375 grams will come out. in a day.

Let's make an approximate daily calculation of nutrition, based on the rating of products:

Proteins: 2 eggs - 12 gr., 1 pack of cottage cheese 0% - 40 gr., 2x150 gr. chicken breast - 69 gr., 1 liter of sourdough - 30 gr. Total - 151 gr. squirrel

Carbohydrates: 300 gr. boiled buckwheat - 60 gr., 300 gr. boiled rice - 84 gr., 2 bananas - 80 gr., 300 gr. boiled pasta - 90 gr. Total - 314 gr. carbohydrates

In this case, we got the required amount of protein and carbohydrates exclusively from natural products and, as you can see, we did without a gainer and protein.

You can independently compose your sports menu based on your goals and objectives, cut carbohydrates if you want to lose weight, add if you gain. Choose protein foods according to your taste for your daily amount of protein.

Sports nutrition for beginners: pros and cons

Is it worth resorting to nutritional supplements or are natural products sufficient?

In this article, we wanted to show you that sports nutrition is not a panacea and you can get what you need for a training body. useful material from natural products. Therefore, to begin with, review your diet, whether there are enough protein-rich foods in it, whether there are enough carbohydrates, make your first sports diet.

Start eating right, because sausages and ham are not a source of protein, they are a source of fat, and after that start surfing the Internet in search of sports nutrition.

If for some reason you cannot get the required daily amount of proteins and carbohydrates from natural products, then use sports nutrition or even.

For beginners to train in the gym, such a scheme for taking sports nutrition according to body types is suitable:

Endomorphs- protein after training and at night, preferably complex protein after training, casein protein at night, BCAAs in powder form 5 gr. before training and 5 gr. after training, or with water during training.

Ectomorphs- gainer as a second breakfast and after training, protein during the day and at night, preferably before bedtime casein protein, amino acids BCAA in powder form 5 gr. before training and 5 gr. after training, or with water during training.

Mesomorphs- whey protein after training and casein protein before bedtime, BCAA amino acids in powder form 5 gr. before training and 5 gr. after training, or with water during training.

At this stage of your training activity, perhaps, this assortment of sports nutrition will be enough, you can add multivitamins in courses and the complex for a beginner is ready.

Remember, no sports nutrition, regardless of brand and cost, can replace natural products!

Sports nutrition is just nutritional supplements, not miracle drugs, all results are achieved solely by your hard work in the gym, proper natural nutrition and regimen.

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