All about sports nutrition. Sports weight loss fat burners

The article deals with the types of sports nutrition, its purpose and dosages. You will also get acquainted with the recipes of home sports supplements.

a sports nutrition store for a beginner to run their eyes. A lot of additives in the form of tablets and powders - what can be chosen from this for the growth of muscle mass, burning fat, increasing testosterone?

We will answer all questions about sports nutrition, and also advise which substances to use at certain stages of training.

Diet of sports nutrition

Any expert will tell you that no sports supplements will equal the need for an organism with proper nutrition. Food is a fuel for the body, and the quality of this fuel depends on how fully the body will function.

During exercise, you will need the same balanced diet as outside sport training, with only a few details.

IMPORTANT: The most important thing in sports nutrition is the balance of carbohydrates, fats, proteins and vitamins.

Any athlete is extremely important to the intake of carbohydrates into the body.

• Carbohydrates are the body's energy reserve, which is expended during fitness classes. With its deficiency, fatigue and weakness quickly come. In addition, in case of shortage, energy can be obtained not only from fat deposits, but also muscles, which leads to depletion of muscle mass.
• Pay attention to slow carbohydrates, which will provide a long charge of vivacity and will give strength both for training and for other activities. Complex carbohydrates are contained in pasta, bread, fruits and vegetables, cereal dishes, cereals, potatoes
• Deficiency fat reduces performance, and also disrupts metabolic processes in the body, which leads to various health problems. Particularly important is the intake of fat for long-term sports, which require a high level of endurance, such as cycling, long-distance races, etc. Fat is best obtained from vegetable oils, especially useful ones such as cedar, linseed, etc., fatty fish,nuts, seeds

• Protein - the main building material for muscle tissue, it is also needed for muscle recovery after training. In small quantities, the protein acts as an energy reserve. When doing sports, it is recommended to eat 2-3 g of protein per 1 kg of weight. Protein can be obtained with foods such as lean meat, poultry, fish, dairy products, legumes, seafood
• Vitamins and minerals are not sources of energy, but their presence is just as important as nutrients. For example, vitamin D and calcium are responsible for a healthy skeleton, and the oxygen saturation of the whole body depends on iron. The athlete needs a full range of vitamins and minerals for the full vital activity of the body.
• . Pay attention to such an important indicator as the amount of water drunk per day. Lack of moisture will cause dehydration, due to which the spasms of muscles are not excluded. Water deficiency will also affect the performance and fatigue rate of

IMPORTANT: When exercising, 3-4 liters of fluid per day should be consumed.

Here are the main provisions of sports nutrition:

• Eat often and at about the same time. Between the main meals, make sure to make 1-2 useful snacks.
• Make your menu from a variety of foods, alternate and replace positions to get full nutrients and vitamins with food.
• Keep up with the caloric content of food, the athlete needs enough energy to practice
• Drink up to 4 liters of water per day

Kinds of sports nutrition

• Food supplements are special supplements to the normal diet that usually consist of natural ingredients and affect the regulatory and metabolic processes of the body.
• Protein - based on a mixture of proteins
• Gainers - protein and carbohydrate composition, which is used most often after training to restore
• Creatine - carboxylic acid with nitrogen content, regulates energy metabolism in muscles and nerve cells
• Amino acids - additives with components of high-grade proteins.

• Anabolic complexes are a class of additives that effectively influence the increase in musculature. Often drugs of this class do not have clinical evidence of their positive effects.
• Vitamin and mineral complexes
• Weight loss - compounds for fat reduction
• Functional food - products that are used in addition to the usual diet. Such food is filled with substances that perform certain functions in the body: affect health, harmony, muscle mass

Sports nutrition: fat burners for women for weight loss

The standard of a slender figure forces women to look for new ways to bring their body closer to the ideal. In addition to proper nutrition and exercise, there are fat burners - a kind of athletic supplements, aimed at accelerating metabolism, splitting and removing fat cells from the body.

IMPORTANT: Sports fat burners are absolutely useless without physical exertion. The advertised drugs that promise weight loss without effort are nothing more than a marketing move. Such substances can have side effects and be harmful to health.

• Sports tablets in its composition have only natural ingredients. These are stimulants such as guarana, caffeine, red pepper, forskolin. Such fat burners are called thermogenics, because under their action the body temperature rises, which affects the metabolic rate of
• . There are preparations with an additional decrease in the feeling of hunger. They contain chromium, synephrine, dietary fiber
• There are also a subset of tablets called blockers. These are special substances that bind carbohydrates and fats even at the stage of digestion of food and do not allow them to assimilate in the body. Thus, the energy value of
• products is reduced. Drugs for women accelerate the whole body metabolism with additional impact on "problem" fat in the abdomen, sides, thighs, buttocks
• Specialists recommend using several types of fat burners in order to achieve maximum effect

IMPORTANT: When choosing fat burners, do not rely solely on the advice of your fitness instructor. Admission sports supplements should be carried out under the supervision of a doctor.

Sports fat burner for men for weight loss

Men's products for fat reduction differ from women's. The reason for this is the end result to which the strong sex is striving. If a woman wants to be light and feminine, then the man has a desire for a strong, muscular, athletic body.

It is easier for a woman to endure prolonged aerobic activity, but representatives of a strong half prefer force loads. Jump and run to a man is more difficult, as his carbohydrate reserves are depleted faster, which means fatigue comes faster.

That's why catecholamines( adrenaline and norepinephrine) and caffeine or guarana stimulants are added to fat burners for men.

Men's weight loss products are divided into:

• thermogenics - tablets that increase the body temperature
• diuretics - diuretics
• blockers - drugs that prevent the absorption of carbohydrates and lipids from food
• L-carnitine
• thyroid stimulants
• hormone blockers cortisol
• Omega-3 and Omega-6 fatty acids

IMPORTANT: Appetite suppressants are not as popular among men as among women, since the stronger sex works primarily on the growth of the musculaturery, and for this they need to eat well.

Sports nutrition for muscle growth for beginners

For muscle growth, whey protein, creatine, casein, glutamine, amino acids, arginine, testosterone preparations and others are used.

All these nutrients need to be taken up gradually, at the same time regularly consulting with a doctor. But where do begin a beginner?

Specialists advise to start eating sports nutrition with whey protein. This product is called the cornerstone of any diet, including a diet for muscle growth. Whey protein is quickly absorbed by the body, it is effective and easy to use. It is convenient to use it instead of eating, if time is pressing, or drinking cocktails in addition to a diet with a lack of protein.

Here is the scheme of using whey protein, due to which the substance will have the maximum effect. All figures are calculated for a man weighing about 90 kg.

1. In the morning on an empty stomach - 20 grams of whey protein. After full sleep, the body is in the splitting phase of the elements. A portion of the protein will adjust the body to the synthesis of amino acids and the further growth of muscle tissue. It is important that the morning protein is absorbed in full, so prepare a cocktail solely from the protein mixture.
2. Before physical exertion - 20 g. The intake of pure protein before sports will ensure its rapid inflow to the muscles, as a result of which both growth and muscular recovery will start.
3. Half an hour after physical exertion - 40 g. This is the most important time for protein intake. In a cocktail, add 80 grams of fast carbohydrates. It is also useful after a workout to drink a remedy or even several drugs that stimulate the production of insulin. Insulin accelerates the synthesis of amino acids and their delivery to muscle tissue.

Sports nutrition for muscle regeneration

Training is certainly important for muscle growth, but muscle recovery is no less a necessary stage. After physical exertion, it is useful to undergo the following procedures:

• sports massage
• steam bath
• water procedures - swimming in the pool, contrast shower

IMPORTANT: Along with the listed methods of recovery, as well as sports supplements, proper nutrition and rest are proper, including adequate sleep.

For fast recovery, use also sports supplements.

• Protein-carbohydrate cocktails stimulate the production of glycogen and repair muscles in the first 30-40 minutes after training
• Nitric oxide or pre-workout supplements used after exercise accelerate the supply of nutrients to damaged muscles
• Creatine stimulates protein and carbohydrate metabolism, promotes recovery and growthmuscle mass
• Vitamin E and vitamin C, acting in combination, reduce the effect of free radicals on muscle cells

Video: How to completely restorevatsya after hard training

Sports Nutrition: increase testosterone

testosterone boosters - means to increase testosterone - need individuals who are seeking to increase muscle size without increasing body fat.

It will be most appropriate to take such remedies for men after 30 years, who have a decrease in the synthesis of their own hormone.

IMPORTANT: Young people under the age of 20 are not allowed to use testosterone boosters in order not to cause hormonal disruption in the growing body.

What are the types of testosterone boosters?

• Inhibitors of aromatase - a month of admission increase the hormone level by half from the initial
• Tamoxifen - the most effective tool. In just a third of a month, it can increase the hormone level by 140%
• 6-OXO - an additive that lowers the level of estrogens and increases the male hormone
• Forskolin, D-aspartic acid, agmatin
• ZMA - substances with clinically proven efficacy, do not have undesirable consequences.

IMPORTANT: If the dosages and the course of admission are not adhered to, you can provoke an addiction of the body, as a result of which the body will produce less of its own testosterone.

Protein food: protein

• Protein consists of amino acids - bricks, from which the muscle tissue is synthesized. Proteins are the basis for musculature formation, as well as the main component of dietary nutrition
• . They are split in the body into amino acids that are involved in supporting the heartbeat, the synthesis of hormones and enzymes, and a significant part in the development of muscles and their recovery after training.
• In sports nutritionprotein is a natural substance that contains protein, carbohydrates and other elements purified from fats, carbohydrates and other elements.
• Sports protein is used in bodybuilding for various purposes. This is the buildup of muscle mass, and healthy weight loss, and maintaining a good physical form.

Amino acids: sports nutrition

Of amino acids is a protein of any origin. From them the tissues of the body, including muscles, are formed. In bodybuilding, amino acids occupy a special place, because they perform a number of important functions in the body:

• give a long charge of energy for training
• stimulates the creation of protein compounds
• catabolism( the process of destruction) is converted into anabolism( the process of creation),
• , which is important both with the growth of muscle tissue, and when losing weight and drying,
• cleaves fat cells

IMPORTANT: There are in total 20 names of amino acids, among which 9 are irreplaceable, that is, which the body is unable to reproduce itselftoyatelno.

A particularly important drug based on aminoxylot in bodybuilding is the BCAA complex, which contains a triple of essential amino acids( leucine, isoleucine, valine).

Types of Proteins in Sports Nutrition

Protein can be divided by the rate of assimilation into:

1. Slow - a protein that has a low suction speed. This includes, first of all, casein, as well as soy and other vegetable proteins. They have few amino acids in the composition and are considered inferior, which is why they are never used as the main protein for muscle growth, but act only as an auxiliary tool.
2. Fast protein that is rapidly absorbed from the gastrointestinal tract. It is a whey protein that is used universally, as well as rare meat and fish proteins. Quick mixtures are ideal for working on muscle growth, since they contain a large set of amino acids, and after training they also stimulate insulin production.
3. Complex is a protein that has both fast proteins for full muscle recovery after training and slow ones for longtheir food

Proteins are divided into the following by origin:

• egg white
• whey protein( concentrate, isolate, whey protein hydrolyzate)
• vegetable protein( soybean, hemp protein)
• meatprotein
• fish protein

Proteins in food

• Lean meat and lean poultry

• Lean and fatty fish, seafood

• eggs and milk products

• Beans

• Nuts

• Cereals

Sports nutrition: egg protein

IMPORTANT: Egg protein is a kind of absolutein the world of proteins. It is most easily absorbed by the body, so it is usually considered a template for calculating the rate of absorption of other proteins.

• The egg protein is almost completely protein albumin, the yolk also contains seven different proteins
• As for the consumption of whole eggs for food, the studies prove that the eggs contain the so-called "good" cholesterol, which does not affect the level of harmful cholesterol
• Therefore, there are eggs in large quantities. If your goal is to build muscle or maintain your physical shape, eat the eggs whole. If you are in the stage of losing weight, use only protein, as in the yolk a lot of fat
• In the sports egg protein, which is made from both whole protein and egg albumin, only valuable protein properties are retained, and egg defects are eliminated

Useful or harmfulProtein powders are often called chemistry. However, contrary to all these opinions, the protein is a completely natural product. It is produced all over the world from natural raw materials and is an additional substance in the diet.

Is it good or bad to drink protein shakes? Harmful protein formulations will only be with a strong overdose.

• A typical person needs 1.2 grams of protein per kg of body weight.
• A bodybuilder needs up to 4 grams of protein per kilogram of body weight, depending on his daily goal. It is more difficult to use more, therefore an overdose occurs extremely rarely
• Otherwise, the proteins have only one benefit. If you replace a protein dish with a cocktail, then do not do any harm to the body - the body receives the same dose of protein
• . If you use cocktails as snacks between meals and thus get a daily protein intake, you definitely do the right thing

IMPORTANT:Ideal for sports proteins - use them 30-40 minutes after training to restore muscle.

Video: Sports nutrition. Benefit or harm?

Sports nutrition without proteins

Is it possible to build muscle mass without using a sports protein?

• Yes, it's easy to do with the right program of training, rest, balanced nutrition and enough protein in the diet.
• Many people think that you can "pump up" only by going to the gym. However, without proper restoration of muscles, adequate nutrition and rest, you will never find the beautiful and powerful musculature of
• . It should be remembered that from different foods the protein is assimilated in different ways - quickly and slowly, in full or only 30-50% of it. Consider this when you make up your menu and calculate the daily amount of protein

Sports nutrition only facilitates the way of mass recruitment, because it is easy to control the use of protein, and cocktails are a real miracle cure with a lack of time for snacking.

Sports supplement creatine

Effect that sports supplement creatine:

• Increase strength
• Increase muscle mass to 5 kg in 1 month
• Effect on the quality of muscle tissue
• Stimulation of the synthesis of anabolic hormones - testosterone and growth hormone
• Containment of the action of lactic acid

IMPORTANT: Exceptathletes, aimed at muscle growth, creatine is widely used and losing weight. By increasing the strength, increasing the speed of recovery processes, creatine also stimulates the reduction of the fat layer.

Glucosamine: sports nutrition

Glucosamine is produced by the human body to maintain cartilage and ligaments in normal form. Sport additive glucosamine performs the following functions:

• strengthens the tendons, cartilages, ligaments
• strengthens the bones
• indirectly participates in the formation of muscles and gives them strength
• revitalizes the nails, hair, skin
• strengthens the vessels, positively affects the heart
• participates in the body's defense mechanisms

Glucosamine is important for bodybuilders, which give a high load on ligaments and joints during exercise. Athletes who neglect caring for cartilage and tendons have problems with joints by the age of 40.Timely prophylaxis in the form of glucosamine will help to avoid these troubles.

Sports nutrition at home

If you do not want to take sports supplements, obtained through chemical processes, you can organize for yourself a real home sports nutrition.

We are talking about protein and protein-carbohydrate cocktails, which are prepared from completely natural products. By making such drinks for yourself, you will be assured of their natural composition and the absence of toxic additives.

In addition to the products mentioned in the recipes section, you will need a blender. Cocktails are prepared very simply: all the ingredients are loaded into the bowl of the blender and ground into a homogeneous mass.

In the absence of a blender, it will be more difficult to prepare such drinks. You will need a small grater for solid products, and mix the ingredients in an even composition with the help of a halo and a lion's share of patience.

IMPORTANT: The advantage of buying a blender for home sports nutrition is also the fact that it can grind nuts and seeds - important ingredients of useful protein shakes.

Home sports nutrition: choose products

Base for any cocktail - milk. The fatter it is, the more it contains protein, however, with high fat content, protein is digested worse. On the advice of specialists, choose a product with a fat content of 2-2.5%.When lactose intolerance, use natural fresh fruit juice.

But in the case of cottage cheese, boldly buy a completely fat-free product. In a cocktail, protein and carbohydrates from cottage cheese are important, and not at all its animal fat.

To improve the taste, add cinnamon, cocoa, berries or rub a little black elite chocolate.

IMPORTANT: Protein cocktails prepared at home are only useful fresh, so drink them immediately after preparation. The scheme of reception of cocktails is the same as that of purchased protein mixtures - before training, half an hour after it and instead of snacks.

Sports nutrition: cocktail recipes

• 300 ml of milk, 1 tbsp.honey, 1 ripe banana
• 300 ml of milk, 1 ripe banana, 1 apple without skin, 1 tbsp.sugar
• 300 ml of milk, 2 chicken proteins, 2 bananas, 1 tbsp.sugar
• 200 ml kefir, 60 g milk powder, 1 tbsp.jam, 1 tsp.sugar
• 200 ml fresh orange juice, 50 g curd 0% fat, 0.5 banana, 25 g dark chocolate or cocoa, 1 tsp.jams

Sports nutrition: reviews

Sports nutrition is used by both beginners and experienced athletes. All known and many achieved bodybuilders also resort to various additives.

Completely natural composition of sports nutrition allows you to call it extremely useful, and in case of misuse - harmless. Therefore, reviews of sports nutrition are positive, they differ only from the producer to the manufacturer: some formulations are more effective.

Despite the obvious benefits of sports supplements for muscle growth, weight loss and maintaining the form, be sure to consult a doctor before you start using them.

Video: Sports nutrition - for what and why