How to take sports nutrition
Most people involved in bodybuilding or fitness simply do not know how to take sports nutrition. Most often they are interested in what kind of sports nutrition for a set muscle mass you need to accept and the best (correct) way to do it. This article will tell you when to take some popular supplements and how to get the most out of them.

HOW AND WHEN TO TAKE SPORTS NUTRITION CORRECTLY
There are 3 types of well-known and proven supplements for gaining lean muscle mass and strength, namely: protein, creatine and glutamine. But what is the most best time for taking these supplements

How to take Protein
The average human need for protein is 1.5 - 2 grams of protein per 1 kg of body weight per day, but this figure can reach 4 grams per 1 kg of body weight. Protein should also be diluted in low-fat milk, water or juice, just like a gainer. The protein plan is as follows: In the morning - after sleep, protein deficiency is especially needed, so whey protein with its fast absorption rate may be ideal; During the day - if you cannot eat often for some reason, then it would be a good option to use a mixture of whey protein and casein, or a multicomponent protein;
The most important time to properly consume protein powder is immediately after training 40-50 grams. Muscles are like sponges, they need instant nutrition to recover and grow.
The next most important time of protein intake is before bedtime 20-30 grams. You will sleep for about 8 hours. That's a long time without protein.
As soon as you wake up, take 20-30 grams of protein 30 minutes before a full breakfast. This will help stop the catabolic action that your body has undergone during the night's sleep.
Be sure to take 20-30 grams of protein half an hour before going to the gym. This will help reduce the catabolic effect of your strength training. Pre and Post Workout - Only whey isolate should be taken due to its high absorption rate;
At night - casein becomes an ideal option, a long-acting protein will allow you to maintain a high level of amino acids in the blood throughout the night.

Above is the best time to take protein. And it doesn't have to be protein powder. If you have the opportunity, you can get all the protein you need from regular food. But a protein supplement is better absorbed. The choice is yours! Without missing any of the four cocktail receptions, you will feel the changes for the better.

How to take Creatine

Creatine is a natural substance found in meat and fish, but can also be produced in the liver, kidneys, and glands. To get 6 g of creatine daily, you need to eat 4 kg of meat per day, and this is harmful. This is why creatine supplementation is beneficial for vegetarians. Approximately 98% of the total amount of creatine in the body is in the muscles. Additional use of creatine leads to muscle building by stimulating muscle protein synthesis. Muscles become more massive and strong. This increase in muscle mass should not be confused with the accumulation of water in the muscles (between muscle fibers) due to the use of steroids and cortisone. The plan for taking creatine is as follows: In the initial period, 10 g of creatine is taken 2 times a day for a week, later - 3 g twice a day or 5-6 grams once a day (one teaspoon). The course of taking creatine is from 4 to 6 weeks, followed by a pause for 2-4 weeks. The necessary break is due to the fact that the synthesis of one's own creatine decreases when it is administered with food, and its restoration natural level occurs within approximately 2 weeks. This is the optimal regimen for the use of creatine, although there are other individual regimens for taking creatine (even fasting). Taking creatine on an empty stomach accelerates its absorption. If abdominal pain or diarrhea occurs, then you can take creatine after meals. The best absorption of creatine by muscles occurs during the period maximum level insulin, so the optimal time for taking creatine is: immediately after sleep; after taking sweet food (therefore, it is recommended to drink creatine with sweet juice); 30-60 minutes after training.
I think everyone knows the benefits of using creatine. It hydrates muscles to aid in protein synthesis, which helps improve recovery between sets and workouts. Take creatine 30 minutes before and immediately after your workout with juice or protein. Such a mixture will create an anabolic state for the muscles and help prevent their breakdown (catabolism).

Apart from these two important points taking creatine, you can add a couple more doses throughout the day. I recommend 25-30 grams of creatine per day during the loading phase (lasting about five days) and then moving on to the maintenance phase of 10-20 grams of creatine per day, which will last about a month.

How to take Glutamine
As one of the most abundant amino acids in muscle cells, glutamine aids in recovery by strengthening the immune system. Therefore, it is imperative to take glutamine immediately after training (10 grams) along with a post-workout shake. Also, most studies show that 5 grams of glutamine before bed significantly increases growth hormone levels.

How to take amino acids
Amino acids are the building blocks that make up protein, and almost our entire body is made up of protein compounds, so our bodies need to be nourished with amino acids. The plan for taking amino acids is as follows: In the morning - after sleep, compensation of protein deficiency is especially required, so you should drink amino acids before breakfast; During the day - if you cannot eat often for some reason, then amino acids are taken to reduce catabolism, so I advise you to have a couple servings of amino acids in your bag;

Before and after training - to store and cover the shortage of energy raw materials used up during intense exercise. Therefore, such sports nutrition as amino acids should be taken no later than 20-30 minutes after training.

It is especially important to take amino acids before and after training to reduce the catabolic effect of physical stress on the muscles: taking amino acids before training enhances intracellular amino acid reserves, and taking amino acids immediately after training replenishes the supply of amino acids in cells under conditions of powerful muscle tissue recovery until the amino acids of food and protein supplements eaten after training will “reach” (digestion and initial absorption of food requires at least 40 minutes of time.)

Tips for using sports nutrition
Taking all three of these popular supplements together is fine, but it will make it harder for you to figure out which supplement works best for you and which one is a waste of time. Everyone's metabolism is different, so be patient and give the supplement time to do its job! Use one supplement for 4-6 weeks and document your results. Over time, you will understand what suits you best for your specific goals.

In order for strength training to bring maximum benefits, you need to take various supplements. They are represented by a huge assortment, which greatly complicates the choice for novice athletes. This applies to absolutely any specialized sports nutrition store.

It is impossible to achieve impressive effects if you do not take sports nutrition for beginners. Beginners in bodybuilding, having learned about the need to take sports nutrition, can easily get confused in the abundance of various products, not knowing which one to give their preference to. In order not to make the wrong choice and not be disappointed, you should thoroughly study which supplements really work and will be beneficial in achieving your sports goal already in the initial stages of strength training.

For people who have only recently started weight training, it is quite difficult to understand which supplements to buy and how much. Money should be spent. It is impossible to act without confidence that the sports nutrition taken will bring effectiveness. Otherwise, the product will not benefit.

Beginner bodybuilders should be attentive to their training program. It is recommended to work with weights no more than four times a week. The duration of the session should be a maximum of 60 minutes. You need to give yourself a rest from training. Without following this recommendation, it will not be possible to achieve the desired result. Long duration and frequency of training will lead to overtraining.

It is necessary to understand the difference between nutrition for strength training and diet. To build muscle mass, you should give up three meals a day. It is recommended to eat seven or even eight times a day, but in small portions. This is the main key to the success of any novice athlete who wants to have an impressive amount of muscle. The most important substance that should be present in the diet of every bodybuilder is protein. The amount of protein per day cannot be less than 20 grams per serving. This applies to both training and non-training days.

Beginning bodybuilders should be clear that sports nutrition is an integral part of training with weights. Supplements contain substances that are necessary for the growth of muscle mass. The main thing is not to overdo it and not get carried away with such products.

It is no coincidence that they are called supplements, since they cannot be taken as a complete meal, but only serve to compensate for the lack of elements required to build muscle. The main disadvantage that is typical for sports nutrition is that many quality supplements are quite expensive. This must be taken into account in the long term.

There is a certain basic set of sports nutrition for beginners that should be considered for purchase. Each product has its own characteristics, as well as for which specific sports purpose they are best suited.

Protein

To build good muscle mass, you need a protein that contains whey protein, which is distinguished by the fastest delivery of this substance to the muscles. This supplement is the main source of amino acids. Without them, volumes practically do not grow.

The best result is obtained when they drink protein both before and after training. Thanks to whey protein, the muscles receive exactly those substances that stimulate an increase in volume. It is this supplement that is the best among all products containing protein.

Whey protein is the most easily digestible. In addition, you can make a cocktail from it absolutely anywhere. It can be taken at home and taken with you to the gym. The disadvantage of this supplement is considered to be a rather high cost, as well as the fact that it is quite high in calories. This is a significant disadvantage for those who are trying to lose weight.

Slow carbs

Dietary supplements with complex carbohydrates often contain vitamins, as well as calcium, magnesium, and potassium. They allow you to get the energy necessary for training, so it is best to take this sport nutrition before starting a workout.

You can take dextrose and maltodextrin, but they are much more expensive. A more affordable option is to mix whey protein with banana or rice milk. Healthy alternatives include sweet potatoes, dates, and oatmeal.

The main benefit of slow carbohydrates is that they promote fat burning and also keep blood sugar levels stable. If you buy the supplement in powder form, the price will be quite high.

Creatine

The supplement, as various studies show, increases strength and stimulates the set of lean muscle mass, that is, without fatty subcutaneous complications. They take creatine both before and after training, and on non-training days. The optimal daily portion is 5 grams.

Thanks to creatine, the athlete receives the necessary boost of energy to perform a high-intensity workout. The main advantage of creatine is that it helps to "push" the limits of one's own capabilities, that is, to train much longer and more productively. It comes in a variety of formats so you can choose the one that suits you.

Cretin helps to train harder because it makes the athlete stronger and more enduring. The disadvantage of the supplement is water retention in the body, which negatively affects weight, as well as a breakdown that can be felt after exercise.

This product is not only a useful sports supplement, but also an excellent anti-inflammatory agent, which is an undeniable advantage for post-workout recovery. Its effectiveness can be compared with a drug such as Ibuprofen, but fish oil also has no side effects.

The daily dosage depends on the needs of the body. People who play sports a day are recommended to consume from 2 to 4 grams of fish oil. The product is rich in Omega-3 and Omega-6 acids, which are usually insufficiently supplied with food.

Fish oil promotes faster recovery and is the main supplier of Omega-3 and -6. But when taking this product, you should be prepared for an unpleasant aftertaste, nausea, heartburn, belching with a fishy smell.

It is not uncommon for athletes to experience the uncomfortable feeling that their muscles are starting to burn when performing heavy sets. This phenomenon is called muscle acidosis, which makes it impossible to continue training. Taking beta-alanine relieves muscle fatigue and allows you to make classes longer, and, therefore, accelerates progress by increasing strength indicators.

It is recommended to consume this supplement half an hour before training. On rest days, you can drink it at any convenient time. Thanks to beta-alanine, fat disappears faster, muscle mass and strength increase. The cost of the product is high. Often athletes feel a tingling in the body, but it is absolutely harmless.

Other Workout Supplements

There are two more supplements that can help beginners improve their workouts.

Fully justify their name. Pre-workouts are used before training to increase the productivity of training. This supplement is recommended to drink half an hour before training. It is a mixture of various components, the most popular are: caffeine, L-tyrosine, creatine nitrate, beta-alanine, arginine.

The main advantage of pre-workout complexes is the energy they give the body. The cost of the supplement is high, and the components included in its composition are found in other products, so sometimes it is more expedient to dwell on them.

Glutamine

Promotes better recovery after physical exertion. It is recommended to take it after the end of the workout, which will help to experience less pain and speed up the healing process. If you recover faster, then you can return to classes faster.

The only drawback of glutamine is the high cost, and otherwise the athlete receives only benefits. The use of this supplement helps to strengthen the body, minimize pain, remove excess ammonia from the body.

Testosterone Boosting Supplements

In men, testosterone levels inevitably drop with age. It can be increased by taking certain drugs. They stimulate the natural production of this hormone in the body, which allows you to get many benefits in the performance of physical activity.

Produce such drugs based on natural ingredients. They stimulate libido and provide a surge of energy, help build muscle. The disadvantage is that the increase in testosterone is not very significant.

If the drug is taken uncontrollably, there is an excess of the hormone, the man becomes more aggressive, acne and baldness appear.

ZMA

It is a supplement for increasing strength indicators and the level of anabolic hormones. ZMA is not a testosterone booster, but it has been shown in studies to keep testosterone high during exercise.

This sports nutrition improves the speed and time of recovery processes, stimulates the production of androgenic testosterone, as well as an increase in muscle volume. If you exceed the dosage, an excess of minerals and vitamins accumulates in the body.

Conclusion

Sports nutrition is necessary for athletes to improve strength, endurance, recovery processes, and accelerate fat burning. It does not replace the usual diet, but allows you to compensate for the lack of substances that are necessary for a quality set of muscle mass.

Stimulates intense muscle growth, and how to take it correctly? Develop the right strategy for taking sports supplements and achieve maximum results in gaining muscle mass!

You squat, you press the barbell from the chest, you pave the way to the perfect physique every time you cross the threshold. gym. The goals are set, the working weights are constantly growing, as is the number of repetitions in the approach. You are disciplined, you work hard and do not accept compromises in matters relating to the training process and sports nutrition. You count and write down the number of sets and repetitions, and take into account each gram of proteins received and. But, unfortunately, even with such a scrupulous approach, you periodically notice that progress slows down and stops, and perhaps you even take a step back! This means that an additional impulse is needed. Need good strategy sports nutrition intake that will get you back on the road to success. But what drugs to take, when and in what dosages?

This guide will help you lay a solid foundation for a nutritional strategy that is thought through to the smallest detail and optimized for full implementation. useful properties products. For each drug, we will choose the ideal time of administration, contributing to the achievement of maximum results by both novice athletes and experienced bodybuilding veterans. In short, if you are looking to gain muscle mass, master these skills!

But first, let me list the nutrients we included in this program. We also consider it necessary to dwell in detail on the time of intake and dosages of nutrients. And, as with any exercise program or diet, check with your doctor first.

Whey Protein

20 g pre-workout: the time has come to once again raise the content of amino acids in the blood plasma. By taking whey protein before training, you guarantee a stable supply of amino acids to the muscles during the training session, and this will accelerate the onset of growth processes and.

40 g post-workout: prime time for fast, easy-to-digest protein combined with a double serving of simple carbohydrates (80 g). No later than 30 minutes after a workout, drink this protein-carbohydrate shake and add a couple of ingredients to it to stimulate insulin secretion, which in turn will help boost protein synthesis and transport and amino acids to muscle tissue.

Creatine

Another well-known and very effective nutrient. In muscle tissue, it is converted to creatine phosphate, which is an energy source for muscle contractions during a training session. Creatine preparations ensure that the muscles are loaded to the limit with this energy substrate. In addition, creatine has a hydrating effect and attracts water to muscle cells, which creates an anabolic environment and promotes protein synthesis. And for a set of mass and growth of power indicators, you can’t wish for the best!

3-5 g pre-workout: in combination with a small amount complex carbohydrates and 20 g of whey protein, taking creatine before a training session provides you with the maximum load on your muscles with this nutrient.

3-5 g post-workout: within 30 minutes of your workout, take a shake containing the indicated serving of creatine, 80g of simple sugars, and 40g of whey protein, and you're guaranteed massive muscle growth. After a training session, the muscles are in desperate need of nutrients ah, so why don't we give them these nutrients? The secretion of insulin in response to the influx of monosaccharides will help transport creatine straight into muscle tissue.

Casein

The second source of protein on our list is a slow protein, and therefore is digested in the digestive tract and enters the bloodstream steadily and continuously, nourishing the muscles over an extended period of time. While we included whey protein in the program because of its instant absorption, casein is useful in those moments when we need a long-term supply of nutrients, for example, between meals or when there is no opportunity for a full meal for a long time.

20 g post-workout: add 20g of casein to your post-workout shake. Whey protein will provide an immediate supply of nutrients to the muscle tissue, while casein will begin to be absorbed when a serving of whey protein has already been used up, and the muscles still need an influx of amino acids for effective recovery. In addition, casein will keep you feeling full until you reach your full post-workout meal.

20 g at night: Since casein is absorbed slowly, you may benefit from a midnight cocktail to meet the nutrient needs of your muscles. During a night's sleep, the body is starving, and this hunger puts the metabolism into a catabolic state. Taking casein 3-4 hours after going to bed will guarantee you a continuous gain in muscle mass. Yes, you have to set an alarm, but you have a more than good reason for this!

Glutamine

It can be called a "long-term investment". Yes, it does not have such a pronounced effect as creatine, but glutamine gives you a lot of benefits invisible to the naked eye. As one of the most abundant amino acids in the body, glutamine promotes recovery by assisting in the replenishment of glycogen stores in muscle cells after a training session, increases the secretion of growth hormone and strengthens the immune system, which allows you to stay healthy and full of energy. In addition, glutamine pushes back the fatigue threshold during training, so you can increase the length and intensity of your training sessions. The digestive system needs glutamine so badly that the nutrient deficiency is replenished by the breakdown of muscle tissue. As you can see, the need for taking glutamine is obvious.

7-10 g in the morning immediately after waking up: The first serving should be taken with the whey protein shake we've already covered. The cocktail must be absorbed quickly so that the body comes out of the catabolic state after a night's sleep.

7-10 g pre-workout: the second serving will help you train longer and increase the intensity of your workouts.

7-10 g post-workout: taking glutamine after training will help replenish glycogen stores, put the body in the desired anabolic state and give a powerful impetus to the start of recovery processes.

7-10 g 30-60 minutes before bed: another great opportunity to protect muscle tissue, obtained by sweat and blood, during a night's sleep. Glutamine, along with a small portion of a casein shake, will help avoid the nightmare of catabolism.

Branched Chain Amino Acids (BCAAs)

During intense training, isoleucine and valine act as an alternative source of energy and prevent the use of muscle earned by such hard work as fuel. In other periods, BCAAs stimulate protein synthesis and repel attacks - the main catabolic hormone.

5-10 g in the morning immediately after waking up: you should start your day with BCAAs, because this is another "lethal weapon" to combat catabolism, which attacks the body under the cover of night. BCAAs instantly fill the body with energy, while glutamine and whey protein go straight to muscle tissue.

5-10 g pre-workout: and again, a pre-workout serving of BCAAs will energize the body, protect muscle tissue, and help you stay in an anabolic state for intense muscle growth.

5-10 g post-workout: the third portion will stimulate protein synthesis and stop the secretion of the catabolic hormone cortisol, which provokes the breakdown of muscle tissue and reduces the anabolic effect of testosterone on muscle growth.

Arginine

As a direct precursor to nitric oxide (NO), it is a powerful supplement with many beneficial properties. By dilating blood vessels, arginine increases blood flow to muscle tissue and promotes the delivery of nutrients (amino acids and glucose) and anabolic hormones such as somatotropin, testosterone and insulin-like growth factor (IGF-1) to the muscles. In addition, by increasing the hydration of muscle cells, protein synthesis is stimulated, which in turn becomes the foundation for an effective set of muscle mass.

2-3 g in the morning immediately after waking up: arginine will dilate your blood vessels and help deliver nutrients to your muscle tissue.

2-3 g before training: a serving of arginine will raise the secretion of growth hormone before a training session.

2-3 g 30-60 minutes before bedtime: lucky moment in order to get the most out of the nocturnal peak of growth hormone secretion, since arginine potentiates the action of somatotropin.

Testosterone Booster

Promotes the synthesis of testosterone from cholesterol in the testicles. In addition, it has the ability to improve neuromuscular conduction and increase the strength of muscle contractions during a training session. If you're looking for an extra boost of strength and energy before your workout, a testosterone booster is the perfect choice.

250-500 mg pre-workout: give an extra boost to testosterone secretion before hitting the gym.

ZMA

(a combination of magnesium, zinc and) helps to increase the secretion of IGF-1 and testosterone. gives a powerful impetus to regeneration processes, and magnesium calms nervous system and helps you set yourself up for rest and recovery. And the better you sleep at night, the more time your body gets to grow.

Nutrition is extremely important, because muscles are built precisely thanks to the elements entering the body. And if there is a goal to gain muscle mass in a short time, then it is all the more important to choose the right set of sports nutrition for gaining muscle mass.

There is a basic set of sports nutrition for gaining muscle mass that every athlete should know:

• BCAAs.
• Multivitamins.
• Omega 3.
• Glutamine.

These substances not only help develop muscles, but also support overall health.

To gain muscle mass, ordinary products are not enough; in any case, you will have to turn to sports supplements for help. In addition to working out hard, it's also important to maintain a calorie surplus. All bodybuilders take a sports complex that includes several basic supplements.

Whey Protein

This is one of the main components that is included in the sports This supplement has complex composition, which can be completely different, but it includes many important elements and amino acids. Proteins are an important part that is included in any

Gainer

If you can’t gain the required number of calories in any way, then a gainer will come to the rescue, which is also an important component that should be included in a sports nutrition set for gaining muscle mass, because a large number of Protein is the key to muscle growth. But when choosing a gainer, you need to pay special attention to the composition. It is important to ensure that there are not too many carbohydrates in it, giving preference to protein.

BCAA

It is a complex of three amino acids: leucine, isoleucine and valine. They are extremely important for the body, but it does not synthesize them on its own. BCAAs stimulate insulin production, which helps fuel your muscles. In addition, these three amino acids prevent protein breakdown and muscle breakdown.

Pre-workout complexes

Often, training pretty exhausting the body, there is no strength left at all. To cope with this and add strength and energy during training, the use of simulators, which contain caffeine or geranamine, will help. If you need extra energy, then you can safely add pre-workout complexes to your set of sports nutrition to gain muscle mass.

Creatine

Increases strength and stimulates the growth of volumes. There are many types of creatine on the market today, but the monohydrate remains the most common.

Omega 3

This component is found in fatty fish, but even this is sometimes not enough for an athlete and therefore one has to resort to supplements. The best choice is fish oil. Omega-3 improves blood circulation, which speeds up the delivery of important substances to the muscles. But its benefits do not end there, it also speeds up metabolism, which helps to get rid of fat, and is good for the cardiovascular system.

Multivitamins

They practically do not affect but, despite this, are no less important. Chasing weight gain, taking various supplements, the athlete begins to forget about some important vitamins, without which chaos will come in the body. Even if you eat fruits and vegetables in large quantities, some vitamins may still be lacking.

Glutamine

This amino acid is found in the muscles most of all. Although the body itself is able to produce it, an additional intake will not hurt. Glutamine helps with recovery, so it's best taken after workouts and at night. Glutamine should be included in your sports nutrition, for a quick set of muscle mass, it is simply necessary.

Mistakes

1. Protein-only breakfast. It is wrong to eat carbohydrate-rich food in the morning, because while we sleep, blood sugar levels drop and all the carbohydrates consumed after waking up will go straight to the stomach. Every person who has the goal of gaining muscle mass should have a hearty breakfast. First of all, as soon as you wake up, it is best to drink protein cocktail, but not a simple, but a highly purified hydrolyzed whey protein isolate. This is important because regular whey will take a long time to digest, but this one takes about 15 minutes. At this time, you can do some of your business, for example, take a shower. After this time, an appetite will appear, because the protein will have time to digest, the metabolism will accelerate, and the body will begin to ask for a new portion of food. Coming to the kitchen, you can cook an omelet, oatmeal, pancakes, cottage cheese. If you wish, you can eat several at once. different dishes. In the morning diet, it is important to have both protein and carbohydrate, so they should be equally divided. The main thing is to eat your fill. As a drink, it is recommended to drink a cup of green tea. And, of course, we must not forget about vitamins and fish oil!
2. A large amount of carbohydrates immediately after training. You can often hear advice about the need to consume easily digestible carbohydrates after a workout, but this is wrong. Thus, the appetite will only go away for the next 2 hours, preventing you from eating food that is really important for muscle growth. are good only if the goal is to increase strength and endurance, and not gain mass. And if you are striving for the latter, then your choice should stop at the protein.
3. Refusal of protein shakes. Some do not include protein in a sports nutrition kit for gaining muscle mass, limiting themselves to gainers, believing that only a combination of carbohydrates and proteins will give the desired effect, but protein itself will not. One simple rule works here: protein is important for muscle growth, so the first thing to do is to focus on it. For people who regularly exercise in the gym and strive to gain weight, it is recommended to consume protein at the rate of 2-3 grams per kilogram of body weight. Also, it is important not to try to gain weight on an ongoing basis, but to eat hard for a couple of weeks, trying to achieve the maximum result, and then give the body a break from the constantly arriving calories. To gain mass, proteins from ordinary products are not enough, so without the help of protein shakes, nowhere. It is best to drink whey protein before and after training, and slow protein before bed. What sports nutrition for gaining muscle mass can do without protein shakes? None.
4. Underestimation of BCAA and glutamine. BCAA is a complex of three amino acids that are extremely important: isoleucine, leucine and valine. They are considered almost the most important component of building muscles. The importance of taking these amino acids lies also in the fact that the body is not able to synthesize them on its own, so they come only with food. In addition to capsule form, BCAA is also available in powder form, which makes it easier to take, since the powder is tasteless and odorless, it can be added both to your shaker and to food. These amino acids are recommended to be consumed during training, namely, to break the use into 3 times: before, during and after.
5. But BCAA amino acids alone are not enough for active muscle growth. The body needs even more amino acids than the previous three. Thanks to them, he will be able to produce hormones. This is where powdered amino acids come in. They are absorbed faster and taste better than tablets. It is best to consume them immediately after a meal.
6. Some mistakenly believe that water is an obstacle to the natural processes of digestion. This is not so, and besides, it is also necessary. Water is the engine of anabolic processes in the body that promote muscle growth.

Sports nutrition for gaining lean muscle mass

Drying is a fairly common term among bodybuilders. They designate the right sports nutrition for gaining muscle mass, which is designed to maximize the elimination of body fat, which will make the body toned and the muscles become more pronounced. Everything is logical here, during drying, a person seeks to lose excess water.

As everyone knows, the body takes energy primarily from carbohydrates. Glucose is stored in the body as glycogen, and if you consume too many carbohydrates, the glycogen will begin to turn into fat. So in order to make the body fit, you need to use this glycogen and fat, for which you exclude carbohydrates from the diet, and the body will begin to take carbohydrates from its reserves on its own. Although at first glance this type of so-called diet seems to work, it can be dangerous. So most often experienced athletes do such things. It is impossible to choose the best sports nutrition for gaining muscle mass suitable for everyone, because it is very individual.

Most often, bodybuilders resort to drying before the competition. There are 4 foods that can be consumed in unlimited quantities: egg white, chicken breast without skin and fat, preferably steamed, fish, squid fillet. But in the diet, albeit in a very small amount, carbohydrates in the form of greens, cucumbers, cabbage, buckwheat porridge should be present. For an average person who wants to lose weight, drying is not at all the most suitable option. In this case, it will be sufficient to adhere to a few elementary rules.

Rules for proper nutrition

1. Do not exhaust your body with debilitating diets. It is much better to know and consume what is useful and to exclude harmful products.
2. What is best to forbid yourself is flour products and sugar.
3. Replace mayonnaise, chips, sausage, ice cream with vegetables, mushrooms, cottage cheese, kefir, cheese.
4. A complete rejection of fats can become extremely dangerous for the body, as metabolism, the condition of the skin, hair, and nails will deteriorate.
5. Breakfast is the most important meal of the day.
6. Don't eat before bed. If it turned out that you have time to eat quite late, then it is best to have a snack with some fruit and kefir.
7. It is best to eat often, but in small portions.

Home sports nutrition for gaining muscle mass is also possible. You can also prepare protein shakes yourself and be sure of their composition. All you need is a blender and the necessary ingredients.

1. The first protein-carbohydrate shake can be made from a combination of milk, 1 banana and 1 tablespoon of honey.
2. You can also cook from 100 g of cottage cheese + milk + banana.
3. Another option is milk, egg white, banana and a tablespoon of sugar.

These are not all cocktail options. Taking these ingredients as a basis and adding various fruits and nuts to them, you can make a protein shake that will be no worse than the purchased one, and in addition, some harmful substances may be present in store mixes, and you will be sure in the composition of the drink prepared by yourself.

Sports nutrition - they are skillfully used professional athletes, newcomers have high hopes for it. Over the years of its existence, sports supplements have acquired myths. They were composed by skilled marketers and people far from sports. "Sports nutrition: how to take" or "What is the use of sports nutrition" are popular search queries. If beginner athletes have questions, they need to be answered.

What is sports nutrition

These are supplements that help the athlete to normalize the amount of certain substances in the body. They are obtained by processing food products(well, almost all). Supplements cannot replace a full-fledged diet, but they can harmoniously complement it.

Beginners use products to gain muscle mass without thinking about their properties. Each supplement has a purpose - it gives the body something specific, stimulates processes or replenishes the balance of missing substances.

An amateur athlete can be sure that he will not lose weight and will not “pump up” from taking protein. Such products should be taken with a specific purpose and after a thorough analysis of your diet. Athletes need to know how to take sports nutrition.

Sports nutrition when describing for beginners should be divided into certain groups:

Protein- a product obtained as a result of the synthesis of products - eggs, whey, soy. The main purpose of such an additive is to compensate for the lack of proteins in the body. Helps with gaining pure muscle mass, as well as maintaining "quality" weight when losing weight.

BCAA- amino acid complex. “Why take BCAAs” is a commonplace question. The three essential amino acids are quickly absorbed into the muscles, supporting their rapid growth.

Creatine- an amino acid obtained by the body from meat. It is absorbed into the muscles and absorbs water well. Because of this, it is effective if you need to quickly increase strength or weight. Drinking courses for a month.

L-carnitine- an amino acid that stimulates the process of weight loss. Do not believe the silly myth - a person does not lose weight from taking this supplement. It only enhances the result of intensive training.

Gainer- a product used during the period of mass gain. It is especially useful for thin people, as it helps to reach the required level of calories eaten per day.

Amino acid complexes- contain amino acids necessary for building muscles.

Pre-workout complexes- the name speaks for itself. A supplement that is drunk before exercise to increase the body's productivity for a short period.

There are fat-burning complexes, protein bars, vitamin complexes.

Sports nutrition - for what and why.

How to take sports nutrition and why

The intake of sports nutrition is justified by the purpose. It is the desire to gain muscle (or not muscle) mass, increase strength, lose weight. Each supplement should be considered separately, having analyzed its effect on the body and the subtleties of application.

How to drink protein

A sports supplement is used to replenish the protein in the body. The product is relevant if the trainee does not have the opportunity to get the right amount of the substance from food.

There are several types of protein:

• Whey- the most common, cheap and effective. It is obtained as a result of the processing of whey, produced in a ratio of 80/20 (proteins / carbohydrates, respectively). It is absorbed by the body quickly, suitable for athletes of different levels.
• Casein- protein, will be absorbed by the body for 5-7 hours. Average cost and good result with proper use.
• Hydrolysates- analogue of whey protein, which has a higher quality, fewer impurities, fast digestibility and ease on the stomach.
• Isolate- the product with the highest percentage of protein, an excellent option for an experienced athlete on a low-carb diet.
• soy is a protein derived from soy. Ideal for people who have completely abandoned animal products. Among other things, this type of sports supplement contains enough vitamins.
• Egg- Athletes prefer this product for the most effective set of clean muscles. Contains a complex of amino acids, differs in the amount of protein close to the maximum.

How to choose the right protein Full review!

You need to take a sports supplement as follows:

• It is desirable to take all types of protein after training to ensure high-quality recovery of muscle fibers.
• Taking the product before training is questionable - the only option for restoring potentially wasted resources by the body after training.
• Casein - it is good to drink it before going to bed to level the loss of protein during sleep, as well as in the morning.
• Egg white is not recommended to drink at night, but should be taken after training, during the day, replacing or supplementing meals.
• Whey supplement is drunk after training and during the day, replacing meals.
• Soy is a great option for after a workout, but not at night.
• Hydrolysates are taken at any time of the day, preferably after training, for muscle recovery.

How to take protein?

Beginning athletes may not know how often to drink protein. The answer to this question is simple: as much as you need. You should take the supplement not only on training days, but also during periods of rest. Muscles do not grow during exercise, but during recovery after them.

A serving of a cocktail complements or replaces a meal. Ideally, you need to get about 2 grams of protein per kilogram of body weight per day. If you can’t achieve such a result with conventional products, you should drink protein.

How to drink a gainer

A gainer is a way to get the missing amount of carbohydrates. The product is used to achieve a calorie surplus. This is true during periods of gaining muscle mass, increased activity.

Gainer is carbohydrates. In excess, they will lead to muscle growth with a certain percentage of body fat. If we recall the concept of "carbohydrate window", known even to fans of iron sports, it becomes clear how to take a gainer. Here are some recommendations:

• If a person takes the product after exercise, during the carbohydrate window, his body will learn how to use carbohydrates correctly.
• You can drink a gainer in the morning to saturate the body with energy, before training - in fact, for the same purpose, and also after it - for increased mass growth.
• It is not recommended to take a gainer at night - it is better to trust casein.

The gainer is available in percentages from 10/90 to 40/60 (proteins / carbohydrates, respectively). There are hybrids - 50/50. The higher the percentage of protein in the gainer, the higher its cost.

How to drink creatine

Creatine is the favorite amino acid of representatives power types sports. Allows you to gain 4-5 kilograms of weight in a short time, increase strength by 10-20%, and also serves as an "energy" for the body during the first course.

Creatine is an amino acid derived from meat. To get the daily allowance, a person should eat about 3-4 kg meat product per day, which is expensive and somewhat disgusting.

The increase in strength comes at the expense of energy, as well as the kilograms gained. Weight gain follows from the fact that the muscles absorb creatine, and it absorbs water. The athlete taking the product is filled with water, the muscles visually become larger, more impressive. How to take creatine is the rule.

• Start taking amino acids with small dosages. On the day without training - 5 grams in the morning, on the day of classes - 5 grams in the morning and before training. This is how the first week goes. If the body has not reacted negatively to the supplement, you can continue.
• In the second and subsequent weeks (total 4), the dosage can be increased to 10 grams. Although it is believed that the body cannot absorb more than 5 grams of creatine at a time, practice shows the opposite.
• After the athlete has completed the monthly intake of the amino acid, you should take at least a 2-week break so as not to harm the body.

An important fact - for the course of creatine, you can gain muscle mass by increasing strength indicators. Water will leave the body, but the accumulated muscles will remain.

Important! If you abuse creatine, you can harm the liver! With the right approach and moderate intake, a negative effect is not observed.

Pre-workout complexes

This type of sports nutrition should not be given much attention. Pre-workout complexes are not a prerequisite for quality training, muscle growth. Questions like “how to take predetren” arise from amateurs, but professionals also drink it. Here are a couple of recommendations:

• Take in small doses (most often instructions come with the product) before training.
• Do not drink in the morning, at night.
• Do not abuse - cause addiction.
• This type of supplement, if used incorrectly, can negatively affect the functioning of the heart - take it wisely.

Almost all pre-workout complexes are addictive, as they are based on caffeine. As a result of their excessive intake, lethargy and dependence are observed.

How to take L-carnitine

Levocarnitine: how to take? This question is asked by girls and athletes who want to get rid of a couple of extra pounds. The amino acid speeds up the metabolism, which is why training and diet bring results.

The time to take L-carnitine is before training, regardless of the supplement form: syrup, powder or tablets.

Intensive use is allowed, but only by competitive athletes.

BCAA and amino acid complexes

Two types of sports nutrition can be safely combined - BCAA, although it is positioned as a separate sports supplement, is also an amino acid complex.

How to take BCAAs, amino acids - all experienced bodybuilders know the answer to these questions. Complexes in capsules are drunk before and after training, in the morning on an empty stomach. Powder variations are consumed in a diluted form during classes and at bedtime. This ensures optimal protein synthesis with amino acids and rapid muscle recovery.

Athletes refer amino acid complexes to essential supplements. The explanation is very simple - getting all 20 amino acids from food will not work. Especially in the right amount.

Conclusion

Each sports supplement is disassembled to the smallest detail. All products are described, as well as how to take them. And so, to summarize:

Protein is a way to supplement the supply of protein that is missing in the diet.

Gainer- an excellent source of carbohydrates.

Creatine- amino acid for temporary weight gain, visual increase and increase in strength.

L-carnitine- a product to speed up metabolism. Makes gym workouts effective for weight loss.

Pre-workout complexes- provide a surge of vivacity, a boost of energy before training.

Amino acids and BCAAs- synthesize protein in the body, promote muscle growth and recovery.