Gainer
Many people confuse proteins and gainers.
The composition is really similar: the basis of gainers is whey protein, to which fast carbohydrates are added (usually the polysaccharide maltodextrin). It is believed that gainer is best consumed immediately after training, during the so-called “carbohydrate window”, when the energy received from food is spent not on gaining fat mass, but on muscle recovery. Gainer is a very high-calorie supplement, so it should be taken with caution. If you are naturally thin, then a gainer will not harm you; otherwise, a gainer may negatively affect your weight.
Creatine
Creatine (creatine monohydrate) is a carboxylic acid that in the human body is responsible for neutralizing acids released during physical activity and for providing energy during heavy physical activity. The body produces creatine on its own, but its level is not high enough for intense training. It is also found in beef and red fish (but also not to the extent needed by athletes).
As a dietary supplement, creatine increases the effectiveness of training. It is believed that it has a positive effect on muscle definition.
BCAA (amino acids)
Dietary supplement for athletes BCAA is a mixture of essential amino acids leucine, isoleucine and valine, which are involved in building muscle tissue. Amino acids are active participants in protein synthesis. Their use during “drying” allows you not to lose muscle. You can also use BCAA while losing weight.
Glutamine
Glutamic acid (glutamine) is a popular dietary supplement, which is a conditionally essential amino acid from the class of “stimulating” acids. Glutamine not only promotes protein synthesis and the maintenance of muscle mass, but also stimulates brain function.
Pre-workout supplements
They are a type of sports nutrition designed to support the performance and endurance of an athlete during training. The complex most often includes caffeine, L-tyrosine, creatine nitrate, beta-alanine, arginine and other substances.
Vitamins and minerals
Vitamin and mineral complexes are an important food supplement for athletes. A high volume of loads requires an increased amount of auxiliary substances. As a rule, vitamin complexes for athletes contain vitamins A, C, E, D, group B, calcium, magnesium, sodium, phosphorus, collagen, etc.
Fish oil (omega-3) is a must, and it was created specifically for athletes. Essential fatty acids are needed for rapid recovery after exercise and normalization of the cardiovascular system.
Omega-3 is indicated for every athlete. For both professionals and ordinary gym goers. Unlike the pharmacy assortment, sports nutrition contains omega-3 in a higher, more capacious dosage.
Which sports nutrition to choose for mass?
Let's say your main goal is to gain muscle mass. This is the most popular purpose for using sports nutrition, hence the fairly large list of what you can use:
- Protein;
- Gainer;
- BCAA;
- Creatine;
- Testosterone and growth hormone boosters;
- Vitamins and minerals.
Protein. It’s probably not worth talking a lot about protein for a long time. Everyone knows that we need protein to build our bodies, but we often cannot overcome its deficiency with ordinary food. Gainer is very similar to protein, except that the former has more carbohydrates. This is an excellent option for gaining weight, in which you can fulfill the condition of excess calories.
BCAA are three essential amino acids (leucine, isoleucine and valine) that help us be more productive in training. These three components contribute to muscle growth, increased endurance and strength.
Creatine. Significant gains can also be achieved with creatine, which also helps you gain weight quickly. When taking creatine, an increase in strength indicators is also noted (according to the experience of athletes, +5 kg to the bench press in at least two weeks).
Testosterone and growth hormone boosters are harmless and effective products that do not cause adverse reactions. They usually contain several natural components that stimulate the production of hormones.
Vitamins and minerals are the most important category that everyone needs first and foremost.
Main periods for taking nutritional supplements
1. After training
- whey protein – 25-50 g
- creatine monohydrate – 2-5 g
2. Before bed
- 10 minutes before bedtime Glutamine - 8-10 g
- In 5 minutes Micellar casein – 30 g
- Fiber - 5-15 g
- Vitamins – 1 tab
3. In the morning
- Whey protein – 25 g
- Creatine – 2-5 g
- Vitamins – 1 tab
4. Before and during training
- BCAA amino acids - 5-15 g (ratio 2-1-1)
- Arginine - 5 g or citruline - 2-3 g
How to choose sports nutrition for cutting?
If you have already “built up the meat” and decided to give your body definition, then it’s time to start drying. Without additional help in the form of sports supplements during this period, it is almost impossible to get a good result. If you decide to dry out, then you need to pay attention to the following sports nutrition:
- Fat burner;
- BCAA;
- Fatty acid;
- Vitamins and minerals, Omega-3;
- Laxogenin.
Fat burner is the main product that should be used during the drying period. It is best to use thermogenerics, whose action is based on an increase in body temperature. Many burners contain stimulants that help you tune in to your workouts, lift your mood, and perform better.
BCAA during the drying period, because when losing weight, muscle destruction is observed, endurance and performance decrease. Essential amino acids help eliminate the process of catabolism and provide the necessary energy.
Laxogenin. Separately, it is worth mentioning laxogenin. Its use is aimed at maintaining muscle volume during drying. During a period of strict diet and grueling training, the muscles may be the first to be targeted. Laxogenin, which belongs to the category of SARMs drugs, accelerates protein synthesis and helps in the growth of lean muscle mass. Moreover, even women can use it; it is non-toxic and does not negatively affect the reproductive system.
Vitamins and minerals, Omega-3 are very important during drying. While losing weight, we can lose a significant amount of nutrients. A strict diet does not allow us to fully replenish these components. Therefore, it is important to take vitamin and mineral complexes, as well as fatty acids (omega-3).
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 You Need to Know Before Taking Any Supplement
If you've just recently started lifting weights, figuring out where to start and how much money to spend can be challenging. You need to be sure that your nutrition and training are designed in such a way that the supplements will get the maximum benefit.
A beginner should not train with weights more than four days a week, and the workout should last no more than an hour. Resting is what you need to allow you to achieve the results you want, while overtraining, on the contrary, will not allow you to do this.
Nutrition for strength training is not the same as dieting. You need to increase the number of meals per day, not three, but closer to seven or eight small portions. Here are beginner tips for growing muscles. Protein intake is critical for bodybuilders, so make sure you get at least 20 grams of protein in each serving, even on rest days.
For mood, improved sleep and quality of life
It is very important to monitor not only your physical health, but also pay sufficient attention to the psychological component. There are also drugs on the sports nutrition market that help increase mental abilities, improve emotional background, quality of sleep and life in general:
- Nootropics;
- Relaxers.
Nootropics are drugs that affect the integrative functions of the brain, help it be more resistant to aggressive influences, stimulate mental activity, and improve memory. There are both pharmacy drugs and those sold in specialized sports nutrition stores. Often nootropic components are added to pre-workout complexes.
Relaxers are great supplements for improving sleep. However, in this case you need to remember that some of these products have a powerful effect. In other words, it is better to use them if you do not need maximum concentration soon, but just want to have quality rest and recovery.
For healthy body and active longevity
Now let’s move on to sports nutrition for that category of athletes who can no longer be called young, but calling them old is also wrong. Let's talk about what kind of support experienced athletes, as well as those who are prone to injury, may need. The following sports supplements will help maintain the health of the body and its functions:
- Chondroprotectors;
- Testosterone boosters;
- Vitamins and minerals;
- Omega-3.
Chondroprotectors. The main goal is to accelerate the recovery process and reduce the rate of cartilage degeneration. Such preparations are made from natural ingredients. As a rule, such a sports supplement contains glucosamine sulfate or chondroitin sulfate. It is these substances that are part of cartilage tissue, which means that the use of chondroprotectors allows you to strengthen it.
Testosterone boosters help you gain more than just lean muscle mass. Their properties also include a positive effect on libido and potency. They are able to accelerate their own testosterone levels. As you know, this figure decreases with age. Naturally, such sports supplements are recommended only for men, because testosterone is an exclusively male sex hormone.
Vitamins, minerals and Omega-3 - their benefits and necessity have already been noted above. One has only to say that almost everyone is recommended to take such supplements, even if you don’t have heavy physical activity in your life.
VITAMINS, MICROELEMENTS
Physical activity dramatically increases the need for vitamins and microelements. The most common “victim” of strength training is calcium. Lack of calcium can cause joint pain and decreased immunity. In addition, training produces countless harmful free radicals in the blood. B vitamins help to successfully overcome the stress of physical activity and stimulate protein metabolism. Taking additional vitamins is especially important in winter, when we eat less fresh fruits and vegetables.
How to use
: Take 500-1000 mg of vitamin C twice daily, 400-800 IU of vitamin E twice daily with food. 50 mg of vitamins B1 and B6, and 50 mcg of vitamin B12. Take calcium, potassium, zinc, etc. medications according to the instructions on the package. Many athletes limit themselves to taking multivitamins.
How to choose sports nutrition correctly if you are a beginner?
By putting everything together, you can get a fairly extensive list of sports nutrition. However, if you are a beginner and have just started working out in the gym, then you don’t have to work hard on everything at once. The question arises: how to choose sports nutrition correctly? Beginning athletes can generally get by with ordinary food at first. Only then, as you progress, should you think about additional sources of nutrients.
Among all the sports nutrition described above, we can recommend several products to beginners:
- Protein;
- Gainer;
- BCAA;
- Vitamins and minerals.
This kit is quite enough to get started.
It is worth noting that the gainer can only be recommended for those beginners who find it very difficult to gain weight (mainly ectomorphs). Everyone else is better off purchasing protein.
If you are a beginner and you only have enough budget for one or two supplements, then we advise you to take BCAA and Multivitamins. This is quite enough to maintain health and progress in the early stages.
Whey protein
Protein is the most popular type of sports nutrition. Even those who are not involved in bodybuilding know about it. Anyone who considers protein a “chemical” and is worried about a decrease in potency when taking it can be advised to consult an English dictionary. Protein translated from English means “protein”. Protein powder is simply dry protein that is made primarily from milk.
Whey protein is equally effective for everyone - from beginners to Olympia medalists. You need to take whey protein before training, and then a second time! – immediately after its completion. The secret is that whey protein is absorbed in 10-15 minutes and delivers the amino acids it contains to the muscles at an express speed. By comparison, it can take more than an hour to absorb the protein from cottage cheese. Protein powder can also replace part of the flour when preparing homemade baked goods.
How to use
: Take 20 g of whey protein before training and another 20-40 g after.
Selection of sports nutrition
We offer you an almost ready-made set of sports nutrition for quality progress! We will offer you several supplements in each category for your choice:
Amino acids
Nutra Bio 100% Pure L-Glutamic Acid
Price: 2176.00 rub. 1930.00 rub.
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Finaflex EAA Hardcore
Price: 2816.00 rub.
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Controlled Labs Purple Wraath
Price: 4736.00 rub. 4290.00 rub.
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Vitamins
VitaHerb Code Women
Price: 2304.00 rub.
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Blackstone Labs Vit D3
Price: 3072.00 rub.
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VitaHerb Code Man
Price: 2432.00 rub.
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Protein
Blackstone Labs Isolation
Price: 3968.00 rub.
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Condemned Labz Commissary Whey Protein
Price: 3584.00 rub.
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Pampilki
Killer Labz Noxious
Price: 3328.00 rub.
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Centurion Labz Blood Rush
Price: 3328.00 rub.
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Revange Nutrition Iron Kick
Price: 3072.00 rub.
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Pre-workouts
Killer Labz Noxious
Price: 3328.00 rub.
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Dust v2
Price: 3328.00 rub.
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Centurion Labz Blood Rush
Price: 3328.00 rub.
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