A set of sports nutrition to increase strength, endurance and speed up recovery

A set of sports nutrition to increase strength, endurance and speed up recovery

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10.04.2015

Kolyaskin Kirill and Koshelev Alexey tell us - what sports nutrition to choose to increase strength indicators - what sports nutrition will increase your endurance for long-term exercise - which sports nutrition is suitable for accelerating muscle recovery after training

Amino acids

- nutrients that make up all the proteins in our body.
With their help, you can gain muscle mass without a single drop of excess fat. For what:
muscle mass gain, recovery, weight loss
Subtypes
: complex (full protein composition), BCAA (leucine, isoleucine, valine), isolated (individual amino acids)
Release form:
powder, capsules, tablets, liquid concentrate
Main ingredients
: split protein
Method Application:
Take 5g to 15g immediately after training and between meals.

You might be interested in the video -

Amino acids in sports nutrition, how to take them and why

BCAAs

— a complex of amino acids (L-Leucine, L-Isoleucine, L-Valine) that help accelerate recovery after training
Why:
preserving muscle mass, accelerating muscle recovery after training
Release form:
powder, capsules, tablets, liquid concentrate
Main ingredients
: split protein
Method Application:
to accelerate muscle recovery after training, take (5g to 10g per serving) between meals 2 to 5 times daily.

You may be interested in the video - How to take BCAA amino acids, reviews, composition, differences

Creatine

- the most important component of our muscles.
Increases the strength and endurance of the athlete. Great for preparing for competitions. Why:
gain muscle mass, increase endurance
Subtypes
: monohydrate, with a transport system
Release form:
powder, capsules, tablets
Main ingredients
: creatine, transport amino acids
Method of use:
take 5 g per dose mixed with 150-300 ml of juice or just drink tea spoon of powder with juice, because it does not dissolve well. Depending on your body weight, take from 1 to 4 servings per day for 4-6 weeks, then take a break from 2 to 6 weeks.

You may be interested in the video - How to take creatine monohydrate, what is the creatine loading phase, reviews, possible side effects

Pre-workout complexes
Why:
invigorates, gives strength and endurance during training, promotes pumping, fat burning and growth of pure muscle mass
Release form:
powder, portioned bottles
Main ingredients
: creatine, taurine, caffeine, transport amino acids
Directions for use:
take from 1 measuring spoon per 15-30 minutes before training.
You may be interested in the video - Review of pre-workout complexes.
Composition, instructions for use of Isotonics What:

drink during training, increase endurance, replenish the mineral-salt balance in the body
Release form:
powder, portioned bottles
Main ingredients
: sugar, minerals, vitamins
Directions for use:
mix 1-2 servings of powder with water and drink during training.

You may be interested in the video - About isotonics, their composition and functions

Glutamine (glutamine) is a conditionally essential amino acid that is part of protein. Why: promotes muscle mass gain, is a source of energy, has anti-catabolic properties (reduces muscle breakdown as a result of training), accelerates recovery after training and strengthens the immune system. Release form: capsules, powder Directions for use: 1 teaspoon (5 g) immediately after training, 1 teaspoon (5 g) before bedtime.

Side effects of sports supplements

Sports nutrition should be balanced and dosed. Only in this case will taking supplements be safe for health. For example, excessive protein consumption can not only lead to kidney failure if you have kidney problems, but also reduce bone density, which can lead to osteoporosis. But the consumption of milk protein and gainer, even in small doses, can lead to intestinal disorders and allergies, but only if lactose intolerance is diagnosed.

As for creatine, today there are no studies that would confirm its absolute safety. Harvard Medical School believes that this substance will not help build muscle mass in adulthood. Therefore, it is better to use it at an older age to maintain built-up muscles.

Contraindications to all sports supplements do not exclude individual intolerance to the components. This rule applies to food, medicine and even household products. If the supplement contains at least one component that the body does not like, then you can get not only nausea and vomiting, but also an upset stomach.

Physician, endocrinologist and physiotherapist at the ON Clinic Kharkov Sports Palace medical center Natalya Shchukina notes:

“Sports supplements are an unregulated category of products, meaning they are sold without restrictions and in large quantities to improve athletic performance. According to the Academy of Sports Medicine, their use, although a personal choice, is controversial from a medical point of view. Therefore, in each specific case, consultation with the attending physician will not be superfluous.”

Supplements for athletes

If we are talking about professional sports
, then the use of supplements and special nutrition, according to Korochkin, is justified by necessity - without them it is impossible to achieve high results in any sport.
The stress experienced by a professional athlete suggests that there is an additional source of energy. After all, with food, even with the most balanced diet, it is impossible to get all the substances necessary for extreme loads. And in order to set records in our time, a combination of many factors is required: competent medical care, the work of a psychologist and nutritionist. Professional nutritional supplements used by athletes can bring both benefit and harm to the body. If a person takes risks to his health for the sake of a sports career
, he will be able to find an excuse for himself.
But people who play sports for themselves do not need such doping at all
. A balanced diet and regular vitamin complexes prescribed by a doctor are quite enough. This will allow you to receive a sufficient amount of nutrients and energy before, during and after training.

Products for increasing endurance

• Beets are rich in iodine, copper, zinc, manganese, sodium, calcium, and fluorine. It promotes the production of creatine, an acid that is necessary for normal muscle function and their energy exchange with nerve cells.
• Raisins and other dried fruits help saturate the blood with oxygen and improve cell nutrition.
• Tomato juice contains lycopene, the strongest antioxidant.
• Lingonberries and cranberries increase the pain threshold and saturate the body with vitamins and antioxidants.
• Ginger helps relieve muscle pain and tension.
• Bananas strengthen the cardiovascular system.
• Seafood contains iodine, which improves tone.

Types of protein for weight gain

• Whey
  The most popular category among athletes. Richest in BCAA amino acids. They are quickly broken down, replenishing energy and promoting muscle growth and recovery. Based on the percentage of protein, from high to low, they are divided into: hydrolyzate (partially fermented solution), isolate (does not contain impurities), concentrate (about half are third-party additives). Regardless of the type, due to the high rate of breakdown, these products are considered the most effective and can be used before going to the gym and after training.
• Casein
  Casein is also of dairy origin and is obtained through the curdling process. A large amount of it is found in cheese and cottage cheese. Thanks to its complex structure, it can dull the feeling of hunger for several hours, and therefore is more often used for weight loss. However, use for weight gain is also appropriate with the right schedule: a portion of casein at night will prevent the process of muscle destruction, and combination with whey will ensure long-term saturation of muscle tissue with amino acids.
• Multicomponent
  mixtures of several types of proteins can combine construction and restoration work and act more effectively on muscle tissue. For example, hydrolysis combined with isolate will work well together and have a lower cost. A mix of casein and whey protein is ideal for post-workout intake, guaranteeing instant recovery and long-term saturation with amino acids.
• Isolates
  This type of protein for mass gain is obtained by high-quality purification of milk protein. The result of careful processing is a pure product that does not contain fats or carbohydrates. Depending on the nuances of the composition, the supplement is suitable for accelerating muscle growth and weight loss.
• Plant-based
  This is an excellent option for those who, due to lactose intolerance, cannot take whey protein. The most commonly used source is soy. This category is especially popular among girls, as it promotes weight loss and the production of female hormones. In addition, consuming this type of protein supplement has a positive effect on cholesterol levels. Suitable for use after training, but has less effectiveness and digestibility compared to other types.
• Liquid
  Ready-made protein shakes for weight gain are available on sale. As a rule, one bottle corresponds to a serving, which is very convenient. They can also be isolates and are processed by the body as quickly as possible.

Glycogen

Decreased endurance is observed with a lack of glycogen. These are operational energy reserves in the muscles and liver.

If it is not enough, the muscles do not have time to recover, weakness, lethargy appear, and performance decreases.

At distances longer than 30 minutes, the main cause of fatigue is depletion of glycogen stores and dehydration.

To cope with the lack of glycogen, you need to follow a high-carbohydrate diet. Experts recommend eating 10 grams of carbohydrates per 1 kg of weight .

Athletes carry out carbohydrate loading before competitions, but if you do not participate in competitions, it is of no use.

How to choose sports nutrition?

Obviously, the choice of one or another sports supplement depends on the purpose of use. Whether you are losing or gaining weight, you want to recover faster or increase your strength. The previous chapter provides a list of types of sports nutrition; use it as a guide in the selection. In this section we will provide tips on competently navigating the variety of additives.

When approaching your choice, rely on the following criteria:

• Price
  . Sports supplements of the same type can vary greatly in cost. Well-known brands, of course, are more expensive than their counterparts. However, cheap sports nutrition does not mean it is bad. In the catalog you can find decent products in all price ranges. Therefore, decide how much you are willing to pay and look for a product that suits your request.
• Brand
  . Choose products from trusted companies, not necessarily the most popular ones. It is enough to find a manufacturer with a good reputation. By the way, there are such in all price segments.
• Shop
  . Order sports nutrition only from reliable online stores. They usually have a wide range of products. It is not necessary to choose the one with the greatest variety, just focus on this indicator. It’s not a problem if you are in another city or region - no one has canceled delivery. This way you will find the most profitable and suitable offer or even run into a promotion.
• Reviews
  . Get acquainted with opinions about this or that sports and nutrition product on the Internet. Often, someone has already tried what you are looking for and shared their results with others.
• Consultations
  . Do not neglect the help of sellers or online store managers. Basically, these are guys who understand the issue.