How to combine and properly consume sports nutrition

Creatine and BCAA are a fairly powerful combination of sports nutrition that can give you the desired result in the shortest possible time. The mechanism of action of these supplements is different, however, together they have a synergistic, that is, mutually reinforcing effect, which allows you to train longer and more intensely, and recover two or even three times faster than usual. Today we will try to understand what creatine is needed for, why BCAA amino acids are so good, what effect these supplements have on the body, and most importantly, how to combine creatine and BCAA.

Introduction

Let's start with how creatine works. This sports nutritional supplement enjoys well-deserved popularity among athletes around the world, and far beyond bodybuilding. Creatine supplies the body with energy, due to which your endurance can increase not only the intensity of your workout, but also its duration. It is this that significantly increases strength indicators, so the loads with which you will have to work will increase, and this in turn will have a positive effect on muscle growth. These are the main functions of a creatine supplement. Among other things, it also helps accelerate recovery processes due to its ability to retain water in the body and supply fluid to numerous tissues and fibers.

Just like creatine, BCAA is one of the most popular sports supplements in almost any sport today. In fact, these are the amino acids that make up 30-40% of our muscles: isoleucine, leucine and valine. It is during their synthesis that almost half of all proteins in the body are formed. In other words, it is BCAA amino acids that are the building blocks of our muscles. This complex of amino acids significantly accelerates the absorption of other microelements that enter the body with food. Among other things, BCAA nourishes the body with energy and significantly speeds up recovery processes. Thanks to these properties, this sports supplement has earned such high popularity in sports and especially in bodybuilding.

How to drink protein to gain muscle mass?

To get the maximum effect, it is recommended to take protein four or five times a day:

1. The first dose will be in the morning, after sleep. ...
2. before training. ...
3. after training. ...
4. before bedtime. ...
5. the fifth intake is possible upon request, between meals.

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Creatine and BCAA

Have you ever wondered what effect taking these supplements together has on your body? How much more effective is their combined use? Any more or less experienced athlete will tell you that sports supplements work best not alone, but in combination with other supplements. So it is in our case. It is best to take creatine and BCAA together, and this regimen will be even more effective if you include protein in it. Everything is simple here: creatine gives strength, amino acids give energy, and protein acts as a building material for muscles (since amino acids are a structural element of protein). This model of taking creatine and BCAA with the inclusion of protein is considered optimal for any task.

Moreover, any task means gaining muscle mass, losing weight, and staying in shape. Of course, primary attention should be paid to a healthy diet, since it is with food that the body receives all the most essential nutritional components: proteins, fats, carbohydrates, vitamins and minerals. When using sports supplements, you should never forget the golden rule: “Supplements are called supplements because they are only an addition to the diet, and not a replacement for it.” However, today we will not talk about nutrition, but about creatine and amino acids. You can read about nutrition in our articles “Proper nutrition when playing sports”, “Principles of proper nutrition”, as well as in articles about losing weight and gaining muscle mass.

When to take BCAA for weight loss?

The optimal time to take BCAA is before and after exercise and in the morning on an empty stomach (to suppress morning catabolism); many people prefer to drink it during training, adding it to water. The average single dose is 5 grams, large doses do not lead to increased effects.

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How to take creatine and BCAA

On the one hand, the advantage of many sports supplements is the fact that they can be used at the same time. One way or another, the body will still absorb all the nutrients that enter it, and therefore many do this. But we will take a slightly different, more intelligent path. And since we’re talking about the regimen for taking amino acids with protein, let me remind you that we talked about this in detail in the corresponding article “Protein and BCAA”. If we turn to the classic scheme - creatine and BCAA, then it is advisable to consume them with juice or sugared water, since sugar is the conductor for creatine molecules. Plus, fast carbohydrates allow you to replenish the body’s energy reserves, which, based on the sum of factors, gives a quick result.

The absorption of both supplements occurs in the shortest possible time, literally within 15-20 minutes, and after half an hour you can drink a protein shake as needed. In this case, the protein will be just right, since metabolic processes will already be accelerated and its absorption will take place with maximum benefit for the body. As for the time of administration, if we are talking about BCAA, you can drink them literally at any time of the day. Starting from waking up and ending with reception at night. The optimal number of doses of BCAA amino acids will be from 1 to 3. The optimal daily dose for the average person is 5-7 grams, for an enthusiastic amateur - 7-10 grams, and for a fairly hard training athlete - over 10 grams.

With creatine, things are a little more complicated. There are two schools of thought on how to consume creatine. Both the first and second have an extensive evidence base, and the essence of these two approaches is as follows. The first point of view indicates that the concentration of creatine in the body accumulates gradually, which means that it is necessary to start taking it with a dosage of 5 grams for one week with a further transition to a full portion of 10 grams. The second point of view indicates that the concentration of creatine in the body reaches its peak literally immediately after the start of its intake, which means that there is no point in a weekly loading phase. One way or another, both points of view agree that the optimal dosage of creatine is 10 g/day.

So, whether you use creatine loading in your practice or not, in any case, we found that the daily dosage of creatine is 10 grams, and the daily dosage of BCAA amino acids is 5-10 grams. It is necessary to take creatine once a day, and it is recommended to take BCAA 1-3 times a day. You can take these supplements together or separately. It is very important to monitor how your body reacts to taking creatine and BCAA. If taking them together causes you bloating, belching, nausea or even vomiting, you need to switch to using the supplements separately, or maybe even separate their intake for different periods of time.

TOP proteins

There are now a variety of protein shakes on the sports nutrition market. With such a huge selection, you can get confused. We present to your attention the TOP 8 best proteins:

With all the diversity of the protein line, it should be remembered that most of the protein must be obtained from natural food. You shouldn’t get carried away with proteins unless absolutely necessary because such a load negatively affects the urinary system and kidneys.

Combining Collagen with Other Supplements

In Russia and the USA, collagen is, to a large extent, an independent product, to which the necessary salt additives, such as vitamins and chondroprotectors, are purchased. In Japan, collagen is usually sold with everything needed. The powder contains vitamin C, as well as the most popular additives in the form of:

• coenzyme Q10,
• hyaluronic acid,
• B vitamins,
• Vitamin E.

Honda drink, 10 sachets, 12.8 g each, Evalar

1 322 ₽

Dietary supplement NOT A MEDICINE

There may be other combinations, but this quartet is the top of the most popular dietary supplements for collagen drinks, designed primarily for an anti-aging effect.

You can also take collagen in the morning along with hyaluronic acid, coenzyme and vitamin E. These three supplements have beneficial effects on the skin and help improve hair condition. If you want to achieve maximum effect with your hair, add B vitamins to your collagen.

In Russia, by the way, there is a drug very similar in composition - the collagen drink “Lora”. It contains collagen in maximum concentration (7000 mg per serving), hyaluronic acid and L-carnosine, a peptide that helps reduce the intensity of age-related skin changes. When finished, the drink has a pleasant lemon taste. In this regard, it corresponds to another trend in the Middle Kingdom - producing collagen drinks with different fruit and berry flavors or as part of freeze-dried smoothies.

Collagen gummy berries, 2000 mg, 30 chewable lozenges, Evalar

691 ₽

Dietary supplement NOT A MEDICINE

Collagen for skin, hair and nails

Many people take collagen primarily as a beauty drink, without complicating the regimen with supplements such as glucosamine and chondroitin. But there really is no point in dividing collagen drinks and regimens into those that are used to maintain joints, ligaments and connective tissues in good condition, and those that help improve the condition of the skin.

Marine collagen, 6000 mg, 120 g, Evalar

1 763 ₽

Dietary supplement NOT A MEDICINE

Starting timely prevention of age-related joint degradation is as important as taking vitamins according to the season, taking care of your skin and eating right. If you decide to introduce collagen into your diet and do a course for your skin, just add two or three drugs that will also help your joints.

When choosing between different types of collagen, it is better to give preference to marine collagen. It is better absorbed and does not put a strain on the gastrointestinal tract and does not cause allergic reactions. It was also noted that marine collagen from Evalar mixes faster and easier in any liquid.

Collagen: maximum effect for joints and ligaments

Today, collagen as a dietary supplement is available in powder form with or without a variety of flavors. This is an easy-to-use and store product that will be useful for those who care about the health of their joints and want to improve the condition of their skin, hair and nails.

Powdered collagen is especially popular in Japan and Korea. There it is sold in every drug store and is available in a variety of flavors. Due to the peculiarities of local cuisine, marine collagen, obtained from the connective tissues of fish, is more common than beef collagen, which is obtained from the dermis of cattle.

In Russia, this wonderful product is presented mainly in the Evalar assortment. What is especially important is that Evalar has not only all forms and varieties of collagen (from Honda drink and Laura drinks to collagen in the form of marmalade and marine collagen with a high concentration of active substance), but also the necessary dietary supplements that will help enhance the effect of collagen.

Vitamin C, 1000 mg, 20 effervescent tablets, Evalar

343 ₽

Dietary supplement NOT A MEDICINE

This is, first of all, vitamin C. Soluble or in the form of tablets (capsules) - any vitamin C in adequate concentration improves the absorption of collagen.

A complex of glucosamine, chondroitin and MSM is a must-have for those who want not only to improve the condition of their skin, but also to prevent joints. When choosing these drugs, it is important to look at the dosage and choose options with the maximum concentration of the active substance.

You should take collagen in the morning, at least half an hour before meals. The powder can be dissolved in freshly squeezed or purchased juice. This method of consumption will increase the digestibility of collagen and make the course of the drink more effective.

It is important to note that collagen has a cumulative effect. It is recommended to take it in courses. In the first option, drink the complex for a month and take a break for a month, and then repeat. In the second, they take it for six months and then take a break for six months. In order for the cumulative effect to become noticeable, in both cases it is recommended to take the supplements for at least six months.

Collagen: drink or eat?

Injuries to joints and ligaments have always been present, especially when it comes to sports and military training. But humanity invented effective injections, complex operations and painkillers much later than it was faced with a complex of these problems. How were they solved before and how are they still being solved in some cases? A strong decoction of bones and joints (cartilage) of farm animals and poultry, which is prepared for several hours. This is the most primitive method of extracting collagen from animal raw materials. Veterinarians are well aware of its effect and still use it; it is recommended by some therapists when it comes to sprains and minor injuries of the musculoskeletal system.