Sports nutrition for beginners: where to start?

Sports nutrition is supplements to the basic diet in the form of powders, capsules, bars, which some are categorically afraid to consume, while others ask for more and do not see any danger in them.

What is it and why do you need to eat “sports-style”?

Proper nutrition is the key to health and effective training. Each of us needs a sufficient amount of nutrients, vitamins and minerals per day, and those who exercise doubly so. Active physical activity exhausts our body. To compensate for losses, you need to increase the amount of nutrients in your diet. Sports nutrition or sports nutrition helps achieve this goal.

Sports nutrition is a specific set of nutrients that are distinguished by purpose or composition. Depending on the purpose, sports nutrition is distinguished, which is intended for:

muscle building;
increasing the duration of training;
losing weight;
protecting joints from damage;
general strengthening of the body.

The composition of sports supplements can be protein, carbohydrate, protein-carbohydrate (mixed), based on amino acids, creatine or a vitamin-mineral complex.

Sports nutrition is selected based on the purpose of its consumption. As a rule, creatine, protein, amino acids, gainers and vitamin complexes are needed by all athletes who want to increase their strength, gain muscle mass, or those who engage in high-intensity training. Such supplements strengthen muscles, provide the body with plasticity and ease of movement.

What Beginners Should Know

The main rule for beginners is that sports nutrition does not replace regular nutrition. A balanced diet, including plenty of protein, is basic. Most of the nutrients can be obtained from foods. Thus, protein and amino acids are found in large quantities in meat, fish, chicken, dairy and fermented milk products. The body receives fiber and vitamins from vegetables, carbohydrates from fruits. You need to diversify your diet as much as possible, giving up store-bought sweets, flour products, and alcohol.

The second rule is that you need to choose supplements taking into account your body composition, weight, age, health status, and lifestyle. So, if you smoke or have just given up a bad habit, you should take vitamin C. Beginners over 40 years of age must take Omega-3 and coenzyme Q10 to protect the cardiovascular system.

And the third rule is to take only safe supplements. Anabolic steroids banned in Russia, although they will make you a muscular athlete, will lead to serious illnesses. Set yourself a goal - to lose weight or gain weight within a certain period of time, but this period should not be realistic. For example, you cannot lose 10 kg in 2 months without stressing the body. It is impossible to increase your weight by 2-3 times in six months without harm to your health. Get ready that you will have to train for a long time and regularly, without stopping for more than 1-2 weeks.

Top 5. Be First Collagen + Hyaluronic acid + Vitamin C

Rating (2021): 4.67

177 reviews from resources were taken into account: Yandex.Market, Otzovik, OZON, Wildberries, Otzyvru

Available in different flavors Unlike tasteless capsules, Be First powder can be diluted with water and drunk as juice. The manufacturer offers four options: pineapple, raspberry, wild berries and exotic.

Best price In terms of price, the product has become the undisputed leader in the rating - with it, a 1-month course will cost only 850 rubles.

Characteristics
Average price: 850 rub.
Country Russia
Release form: powder
Quantity per package: 200 gr.

Another great complex from Be First, which contains collagen, hyaluronic acid and vitamin C. They provide excellent support for joints, ligaments and skin and have almost 100% tolerance, unlike products with MSM. All these components together have a more powerful effect than individually, and the effectiveness of the drug is confirmed by numerous reviews. It is absorbed perfectly, and the result is felt within a few days. At the same time, the price is more than affordable, especially considering that one jar will last for a month. Available in powder form in different flavors: pineapple, raspberry, wild berries and exotic. Of course, flavors are not everyone's taste: some buyers are delighted, others claim that it is too sweet and has a chemical aftertaste.

Advantages and disadvantages

Helps restore joints and skin
Has several flavors
Affordable price
Virtually no side effects

Many people note a chemical taste
May seem quite cloying

Why do they say that sports nutrition is a scam?

Opinions about sports nutrition are mixed. Some people think this is a panacea for those who want to get a beautiful figure, others call the supplements scams. And both sides are wrong. And that's why:

Sports supplements will not make you a muscleman if you take them while sitting at home. They help the body cope with stress, saturate it with protein, amino acids, minerals and other important substances. Supplements help the athlete, but do not do all the work for him.
In addition to taking sports nutrition, willpower is important if you are just starting to train. The first few days after exercise your muscles and joints will ache, especially if you previously led a sedentary lifestyle. Sports nutrition will not give you motivation, but it will speed up recovery, make you more resilient and reduce muscle pain.
You need to evaluate the effectiveness of the supplement not by advertising, but by common sense. Protein is at least 50% protein as it is made from milk, meat or soy. But a supplement with goji berries, the manufacturers of which promise a weight loss of 10 kg in a month, will only start the process of burning fat, but will not make you slimmer without diet and exercise. loads

High-quality sports nutrition contains elements that are synthesized by the body, but in insufficient quantities. Therefore, they really work and do not cause side effects. The main thing is to be able to read the ingredients and differentiate quality supplements from dummies.

Top 9. VPLAB Glucosamine Chondroitin MSM

Rating (2021): 4.58

907 reviews from resources were taken into account: Yandex.Market, Otzovik, IRecommend, OZON, Wildberries

Quick results If you believe the reviews, the product is very effective and positive changes are noticeable after just a few days of use. After 1-2 weeks, the pain practically disappears and the general condition of the joints improves.

Characteristics
Average price: 1200 rub.
Country: UK
Release form: capsules/tablets
Quantity per package: 90

Glucosamine Chondroitin MSM is recommended for athletes with high physical activity, the elderly and anyone who wants to maintain healthy joints. Contains the “main three” components in optimal proportions and copes with its task perfectly: accelerates the restoration of connective tissues, improves shock-absorbing properties, and reduces inflammatory processes. The reviews note that positive changes are noticeable already in the first days of use, however, to achieve 100% effect, it is worth drinking the full course - 1 month. Unfortunately, like other products with a similar composition, individual intolerance and problems with the gastrointestinal tract are possible.

Advantages and disadvantages

Trusted manufacturer
Optimal dosage of active ingredients
Tangible effect
The result appears quite quickly

There are side effects
Large tablets are difficult to swallow
There are fakes

Benefits of sports nutrition

To begin with, remember that sports nutrition is not a chemical seasoning for food, but food. Supplements can easily replace 1 meal if it is not possible to have a normal snack with regular foods. And it is better to take a serving of protein or eat a protein bar than regular chocolate or a bun. In the first case, you will get protein, and in the second, unnecessary carbohydrates.

Benefits of sports nutrition:

ease of administration - you can dilute the protein in a shaker and carry it with you;
safety for the body - provided that the composition does not contain harmful components;
high speed of absorption;
when converted to products, the cost of additives turns out to be lower;
ease of dosing, calculation of the amount of required nutrients depending on weight.

To develop strength and endurance

The most popular sports nutrition for these purposes:

Creatine;
Pre-workout complex;
Some SARMs.

The most popular product for developing strength is creatine. You can take it in two ways:

With loading;
No download.

In the first case, we take creatine 4 times a day, one serving (5 g) for a week. Next, we maintain the level of this substance in the body. Reception without loading is carried out as usual: 5-10 g per day.

Another sports nutrition that helps develop strength and endurance is a pre-workout complex. The components included in the pre-workout help not only to cheer you up, but also to increase the duration of your workout. Such supplements perfectly stimulate the central nervous system and help get rid of feelings of tiredness and tiredness.

It is fair to note the advisability of taking BCAA for the development of these indicators. If you are interested in much greater results, then you can use selective androgen receptor modulators, or SARMs for short.

What food to start with

There is a huge amount of sports nutrition: proteins, gainers, amino acids, isotonics, etc. It is quite difficult to immediately understand their purpose, and it is not necessary for a beginner. You need to start your path to a beautiful figure with proven supplements that will not immediately burden the body, but will help it cope with stress.

Vitamins and minerals

Athletes must take vitamins at least twice a year for 30 days. Special complexes strengthen the immune system, protect against inflammatory and infectious diseases, and slow down the aging of the body. A special need for vitamins and minerals arises in spring and autumn, when the body undergoes restructuring, which leads to a weakening of the immune system.

During physical activity, active sweating occurs. Important microelements leave the body along with sweat. This is why it is so important to take vitamin and mineral complexes during strength and aerobic exercise. Choose supplements that contain vitamins B, A, C, E. Additionally, you can take Omega-3.

Proteins

Protein is the basis of sports nutrition. Without proteins it is impossible to gain weight. You can replace meals with meat products, but you will have to consume about 500-700 grams per day. chicken breast. Unfortunately, not everyone has this opportunity.

Protein is the building material for muscles. When you rest after training, the supplement builds tissue on damaged muscles. Slowly but surely, protein increases muscle mass, making it stronger and more resilient.

Amino acids

Amino acids can be taken together with protein, but this combination is suitable for experienced athletes. Beginners just need to choose one of these two supplements. The advantage of amino acids is that they are well absorbed by the body and can be taken in capsule form. They help out in situations where the protein does not taste good or causes indigestion or is intolerant to dairy products. You can choose BCAA in powder form, which is easily and quickly absorbed and satisfies hunger.

Creatine

Much is known about the benefits of creatine. This supplement increases endurance and strength, helping you train longer by performing more repetitions in a standard amount of time. True, for beginners who have not yet developed their own training pace and have not learned how to contract muscles correctly, creatine may be useless. But if you are already making confident steps in sports, then buy a creatine supplement - it will help you increase weight.

Fat burners

Much is known about the effectiveness of fat burners. But most opinions are a marketing ploy. Good fat burners really work, but only if diet and exercise are involved. If you have problems with excess weight, try natural supplements, thermogenics or lipotropics. Just keep in mind that many fat burners have contraindications and side effects.

L-carnitine

It is worth including L-carnitine in a sports nutrition kit for beginners if you are overweight or lack energy. Carnitine combines the functions of an energy drink and a fat burner, but is safe for the body. It converts fat into energy, increasing endurance. Carnitine also improves the functioning of the cardiovascular system, so this is definitely a necessary and important supplement for beginners.

Top 6. SAN Glucosamine Chondroitin with MSM

Rating (2021): 4.65

309 reviews from resources were taken into account: Yandex.Market, Otzovik, IRecommend, OZON, Wildberries

100% result The effectiveness of “Glucosamine Chondroitin with MSM” is confirmed by numerous reviews from athletes. After the course, pain completely disappears, joint mobility improves and their endurance increases.

Characteristics
Average price: 1200 rub.
Country: USA
Release form: capsules/tablets
Quantity per package: 90

Cool chondroprotector from an American brand. Contains all three main components: glucosamine, chondroitin and methylsulfonylmethane, which are necessary to maintain the health of the musculoskeletal system. The drug strengthens joints and ligaments, accelerates their regeneration, stimulates the production of synovial fluid, and also reduces calcium loss in the body and makes bones stronger. It is recommended to professional and amateur athletes as a preventive measure for osteoporosis. Reviews note that the pain becomes less after just 3 days of use, however, 100% of the result can be achieved after a full course of 1-3 months - it all depends on the degree of damage and individual characteristics. There are no shortcomings as such, the only thing that can stop you from buying is the price.

Advantages and disadvantages

A large number of active ingredients
100% result
Changes are noticeable quite quickly
Suitable for prevention

It's quite expensive

Tips for Newbies

Before purchasing and consuming sports nutrition, consider the following points:

The main amount of nutrients should come from food. You can't give up meat in favor of protein. It is better to replace sports nutrition with quality products, and not vice versa.
Amino acids are recommended for those intolerant to dairy products and vegetarians.
You need to start sports by taking multivitamin complexes, and then add protein and creatine.
Buy supplements only in specialized stores to eliminate the risk of receiving low-quality and dangerous counterfeits.
Lack of results in the first month of training is the norm. When gaining weight and losing weight, slow results are better than fast ones.
Do not exceed the recommended dosage.

Well, the main advice is to consult your doctor before taking sports nutrition and training.

Top 3. Maxler Glucosamine Chondroitin MSM

Rating (2021): 4.72

482 reviews from resources were taken into account: Yandex.Market, Otzovik, IRecommend, OZON, Wildberries

Wide range of applications The complex can be confidently called universal - it is indispensable as a dietary supplement for those who are actively involved in sports, is used to recover from injuries or sprains, is effective for various joint diseases and is even suitable for prevention.

Characteristics
Average price: 1150 rub.
Country: Germany
Release form: capsules/tablets
Quantity per package: 90

Glucosamine Chondroitin MSM is an effective complex that includes all the necessary nutrients to maintain healthy ligaments and joints. Its use is suitable both for prevention and for combating existing pain and recovery from injuries. In the reviews, athletes confirm that the drug works, but you should not expect quick results - pain in the knees, lower back and joints completely goes away after a full course of one month. Although everything is individual here and some people notice positive changes after just a week of taking it. The complex will also be useful for various diseases: osteoarthritis, arthritis, etc. But with little activity, it is not recommended to take more than 1 capsule per day.

Advantages and disadvantages

Optimal content of active ingredients
100% efficiency
Prolonged action
Suitable for prevention and recovery from injuries

Big pills
Not instant results

Glutamine

Glutamine 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 helping to replenish glycogen stores in muscle cells after a training session, enhances growth hormone secretion and strengthens the immune system, allowing you to stay healthy and energized. In addition, glutamine delays the threshold of fatigue during training, allowing you to increase the duration and intensity of your training sessions. The digestive system needs glutamine so much that the deficiency of the nutrient is replenished through the breakdown of muscle tissue. As you can see, the need to take glutamine is obvious.

7-10 g in the morning immediately after waking up:

The first serving should be taken along with the whey protein shake we already talked about. 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:

A 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 reserves, transfer the body into the desired anabolic state and give a powerful impetus to the start of recovery processes.

7-10 g 30-60 minutes before bedtime:

Another great opportunity to protect muscle tissue gained by sweat and blood during night sleep. Glutamine, along with a small portion of casein cocktail, will help avoid the nightmare called catabolism.

Arginine

As a direct precursor to nitric oxide (NO), arginine 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 growth hormone, 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 effective muscle mass gain.

2-3 g in the morning immediately after waking up:

Arginine will dilate your blood vessels and help deliver nutrients to muscle tissue.

2-3 g pre-workout:

a portion of arginine will increase the secretion of growth hormone before the training session.

2-3 g 30-60 minutes before going to bed:

This is a good time to make the most of the nocturnal peak of growth hormone secretion, since arginine potentiates the action of somatotropin.

ZMA

ZMA (a combination of magnesium, zinc and vitamin B6) helps increase the secretion of IGF-1 and testosterone. Zinc gives a powerful impetus to regeneration processes, and magnesium calms the nervous system and helps you set the mood for rest and recovery. And the more soundly you sleep at night, the more time your body has to grow.

30-60 minutes before bedtime:

30 mg zinc, 450 mg magnesium and 11 mg vitamin B6.

Testosterone booster

A testosterone booster promotes the synthesis of testosterone from cholesterol in the testicles. In addition, it has the ability to improve neuromuscular conduction and increases the strength of muscle contractions during a training session. If you need an extra boost of strength and energy before a workout, a testosterone booster is the perfect choice.

250-500 mg pre-workout:

give an extra boost to testosterone secretion before hitting the gym.