- What is sports nutrition?
- Types of sports nutrition
- Pros of sports nutrition
- Harm of sports nutrition and side effects
- Sports nutrition and steroids
- How to choose sports nutrition?
- How to take sports nutrition?
Sleep, nutrition and training are a trinity that experienced athletes highlight as the most important combination in any sport. Without full recovery, it is difficult to progress, and without adequate nutrition, there will not be enough resources to achieve the goal. Training, as you can see, is in 3rd place, because... Without fulfilling the first two conditions, their effect is close to zero - the body simply wears out.
No wonder food is located in the middle. Without proper nutrient intake, both the quality of your workouts and sleep suffers. The diet is adjusted - indicators increase, recovery, mood and brain function improve. Lack of substances - we degrade. And all because the body is a biological machine that requires adequate fuel and timely maintenance. Moreover, the body will serve itself if it is provided with nutrients. But how can this be achieved in practice?
Types of sports nutrition: PROTEINS and GAINERS
Sports protein is the most popular type of sports nutrition, without which, as is commonly believed, it is impossible to achieve high results in sports.
Proteins are responsible for muscle growth and recovery, are building materials for the synthesis of hormones (including growth hormone), and ensure biochemical reactions and immunity.
Athletes have a higher need for protein than ordinary people (this applies not only to strength sports). The most popular types of sports proteins are listed below.
Protein foods, regardless of the type of protein, have a high saturation index, i.e. satisfies the feeling of hunger well, facilitating the process of losing weight.
There is absolutely no magic in sports proteins - they are just a convenient way to add a certain amount of protein to your diet. You can gain muscle mass by eating exclusively natural protein foods.
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1 Whey protein
high quality protein short-term action “fast” protein muscle building diet immunity
Milk protein consists of 20% whey and 80% casein. Whey protein contains all the essential amino acids and is especially rich in essential amino acids, BCAA, leucine (10-14 g per 100 grams of protein) and cysteine (three times more than casein). Very quickly and well absorbed.
Thanks to its high BCAA content and rapid absorption, it is ideal for building muscle mass. Recommended for nutrition before or after training, as well as between meals (if necessary).
A high concentration of leucine stimulates the processes of creating muscle tissue.
The low calorie content of whey protein, the quality of the protein in it and the high rate of absorption explain its popularity in bodybuilding, both among professionals and amateurs, both during the period of active weight gain and during drying the body and diets.
High levels of cysteine stimulate the production of glutathione, a powerful antioxidant.
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2 Casein
well-absorbed complete composition of amino acids long-lasting action “slow” protein muscle building
Milk protein consists of 80% casein. This type of protein contains all the essential amino acids and is especially rich in two non-essential amino acids: tyrosine and proline.
It is very well absorbed and has a low absorption rate due to the fact that casein molecules gather in clusters (groups) in the acidic environment of the stomach and it takes time and energy to “break them apart.” This explains its strong anabolic properties.
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The long-term anabolic effect makes casein an ideal source of protein when it is not possible to consume protein frequently or you need to skip meals, in particular before bed: the slow release of amino acids into the blood during the digestion of casein ensures the processes of restoration and growth of muscle tissue within 3-4 hours.
Casein is a major component of meal replacement products and some types of protein bars.
It is not recommended to take casein immediately before training, as it is digested slowly and lingers in the stomach for a long time.
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3 Egg white (from egg white)
well absorbed full composition of amino acids muscle mass building suitable for those who are lactose intolerant or allergic to milk or soy
Egg white (the white part of the egg) consists of 40% protein. The yolk also contains protein, but it is less common as an ingredient in protein powders. It is complete, contains all essential amino acids, and has a high degree of absorption.
The rate of absorption is moderate-high - lower than that of whey protein, 45-60 minutes.
An excellent source of protein for those who are lactose intolerant or allergic to milk or soy.
Egg protein has almost all the benefits of whey protein and is therefore a good alternative. It is also a good choice if you don't have time to cook eggs or simply don't like their taste.
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4 Soy protein
vegetarian source of protein is highly digestible, complete amino acid composition, ideal for those who are allergic to animal proteins
Soy protein is one of the most controversial types of protein in sports nutrition.
On the one hand, it is the only complete protein among all plant proteins (contains all the amino acids necessary for humans). Its amino acid composition is close to that of animal proteins.
On the other hand, numerous scientific facts indicate the exceptional harm of soy and its derivatives of protein, in particular soy protein isolate. The reason is the isoflavones it contains - active substances whose properties are similar to those of the female sex hormone estrogen.
Soy protein is considered an ideal source of protein for those with allergies to milk or egg whites.
The absorption rate is average between whey protein and casein.
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5 Gainers
for gaining muscle and general mass protein and carbohydrates high calorie content for thin and ectomorphs In order to gain muscle mass, you need to eat more calories during the day than the body requires for normal functioning. How much more is an individual question.
Gainers or mass gainers are a type of sports nutrition that is designed specifically for those who want to gain weight, both muscle and general.
Just like protein, there is absolutely no magic in this dietary supplement: it contains the same protein and a fairly large amount of carbohydrates, which carry calories (= energy) and also stimulate a rise in insulin levels, which is important for better absorption both protein and other nutrients.
The calorie content of one serving of gainer can range from 400 to 1500 kcal. The approximate composition of a serving of one of the popular gainers: 1250 kcal per serving, 252 grams of carbohydrates, 50 grams of protein.
Gainers, despite the alluring name “for gaining muscle mass,” are not recommended for anyone who wants to gain this same muscle mass . They may be useful for thin people (both men and women) or so-called ectomorphs.
People who are overweight or obese will not benefit from taking them.
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But the same mass gainer effect can be achieved if you simply eat more natural foods: a combination of protein natural foods with carbohydrates gives a similar effect and is more beneficial to health, since it does not stimulate sharp jumps in insulin levels in the blood.
For details about what weight gainers are, who should take them and how, how to make a home gainer and how they differ from protein, read the material Gainers for mass gain: instructions for use.
Warnings
- Misinformation and myths about sports nutrition are widespread and come from popular but untrustworthy sources.
- Some athletes may experience stomach upset when trying to follow fluid and nutritional guidelines correctly. Resistance can be increased by increasing the rate of gastric emptying through the following steps:
- Use small, frequent meals and liquids instead of large ones.
- Use liquids with low CHO content (6-8%) instead of more concentrated drinks.
- Cool liquid leaves the stomach faster than cold liquid
- Some athletes will have difficulty ingesting fructose and will need to use glucose or sucrose based carbohydrates.
- When making dietary changes, be clear about timing and implementation.
- As training loads increase, athletes may believe that they need additional sources of protein. Increasing your balanced caloric intake will provide the required amount of protein. A common mistake is using protein supplements to compensate for a calorie deficit.
- Only those who have completed RD registration and received a CSSD can practice as an athlete nutritionist.
Types of sports nutrition: AMINO ACIDS
Amino acids are a type of sports nutrition popularized due to their undoubted beneficial properties, because. they are the structural elements that make up a protein molecule.
The benefit of the separate use of amino acids in the form of special additives is questionable due to the high cost and inappropriateness, since all the necessary amino acids are already contained in natural food proteins or sports analogues.
There are a huge number of types of amino acid sports supplements that are used both independently and in combination with others.
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6 BCAA / Leucine
reduce pain in muscles, recovery after training, preservation of muscle mass
Branched chain amino acids (BCAAs) are unique in that they are the only ones that are directly used by muscles as an energy source during exercise, so their stores can be depleted very quickly.
It is believed that their use in bodybuilding helps build muscle mass, speeds up recovery after training and delays the feeling of fatigue during training.
Leucine, one of the three bcaa amino acids, is the amino acid with the most powerful anabolic effect.
Scientific research clearly confirms that BCAAs play a very important role in the body, but the key question is: does it make sense to take them if there is enough high-quality protein in the diet, because... are they already contained in it?
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7 Protein/Amino acids tablets
convenient for use and dosing
Amino acid tablets are typically derived from quality protein sources, such as whey protein, and contain approximately 1 g of protein. They are very easy to use as they eliminate the need for a shaker and cooking.
8 Glutamine
recovery after trainingprotection from muscle tissue destruction
Glutamine is the main amino acid that makes up 60% of our muscles.
Glutamine supplementation is thought to be particularly beneficial in the treatment and prevention of muscle catabolism (the breakdown of muscle tissue) by preventing a decrease in its concentration in the muscles, improving nitrogen balance and recovery.
Immune cells use glutamine as an energy source, and scientific research supports the immune-boosting effects of this amino acid.
In bodybuilding, glutamine is taken to gain muscle mass, increase muscle strength and protect against muscle catabolism. However, scientific research casts doubt on the advisability of taking it as a supplement.
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9 Taurine
important for metabolism
Taurine is an amino acid that is now included in many types of sports nutrition intended for use before training. It has largely become famous in bodybuilding due to its use in many energy drinks, in particular Red Bull.
In bodybuilding, the benefits of taurine are justified by the fact that it is found in large quantities in skeletal muscles and, according to sports nutrition sellers, plays a role in increasing the volume of muscle cells.
It may also improve insulin sensitivity and prevent oxidative damage to cells.
We have yet to verify scientific evidence for the beneficial properties of taurine.
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How to choose the right sports nutrition for a beginner
It is important to understand that sports nutrition for muscle growth for beginners will be useful when you individualize your approach to its use. First, you need to decide on the goals that you want to achieve with sports supplements.
There is a big difference in how to choose a sports nutrition for beginners if the priority is weight loss or muscle growth. In addition, it is also necessary to take into account factors such as the person’s initial physique, weight, as well as the intensity and frequency of training.
The recommendations from fitness experts below will help you choose the best and most effective products for you.
Types of sports nutrition: PERFORMANCE IMPROVING DRUGS
This class includes types of sports nutrition that increase the intensity of training, the speed of recovery and reduce catabolic processes in muscle tissue.
10 Creatine
improves peak powerincreases muscle volume
Creatine is one of the few sports supplements that has been scientifically proven to be effective for gaining muscle mass and increasing muscle strength.
Supplemental creatine increases the amount of creatine in muscle tissue, which increases the time during which muscles can contract at peak power.
This effect is explained by the participation of creatine in the process of generating energy to power muscle cells.
This property makes it useful in almost any sport: it allows you to perform more repetitions during exercises in the gym (which stimulates more muscle growth), run a distance faster, jump higher, throw further, etc.
Numerous studies indicate creatine's ability to increase muscle size and strength in response to strength training.
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11 Beta Alanine
reduces oxidative processes and the feeling of fatigue
Studies have shown that taking beta-alanine increases the concentration of carnosine in the muscles, which neutralizes the effect of lactic acid, which accumulates in the muscles during exercise and is one of the factors in the appearance of muscle fatigue.
The result could be faster times in a sprint or more reps per set in bodybuilding.
It is important to keep in mind that beta-alanine can only be effective in sports in which the active phase is quite short (60-240 s) and performed at high intensity.
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12 D-Ribose
source of energy for high-intensity training
D-ribose is involved in the synthesis of ATP molecules. ATP is the main source of energy for all functions in the body, including muscle contraction. Supplementing D-ribose likely helps prevent ATP loss or speed up ATP re-synthesis during recovery.
Supplemental D-ribose results in increased ATP levels and performance during very high-intensity exercise on consecutive days. Thus, ribose may be beneficial for athletes during long, intense workouts.
13 HMB
prevents the destruction of muscle tissue
HMB helps reduce muscle damage and has an anti-catabolic effect (prevents the breakdown of muscle tissue). This property may contribute to more effective increases in muscle mass and strength, as well as muscle adaptation to high loads.
One study examined the effectiveness of supplemental supplementation with 1.5 g of HMB and a mixture of amino acids on muscle adaptation over 12 weeks of heavy training [10]. In the group of patients who took HMB and amino acids, there was a significantly greater increase in muscle mass (on average 5 kg more than in the group without supplements) and strength.
IMPORTANT!
A) Restrictions on the use of special nutrition may be associated with personal preferences regarding the taste, consistency and chemical composition of isotonic drinks, gels or bars. We highly recommend checking the effect of any sports nutrition before important starts in training, during long races in conditions as close as possible to real ones.
B) Contraindications for the use of sports nutrition - allergies, gastrointestinal diseases, metabolic disorders, diabetes, chronic heart, kidney and liver diseases. Before starting to use sports nutrition, it is advisable to consult a doctor about its use.
C) The shelf life of SiS sports nutrition depends on its type. The minimum value is from one year. This means that if you buy what you need now and will not be able to use the entire volume during “summer” training and starts in the 2022 season, you will definitely be able to use it during the fall - winter and late spring of 2021.
D) SiS sports nutrition does not contain substances prohibited by WADA in any form. But in any case, if you are a professional athlete whose health is being assessed for an anti-doping violation, you should consult with your team or organization physician before using SiS nutrition.
SiS is known for its collaboration with top athletes and organizations:
- Since January 2022, he has been collaborating with such masters of skiing as Sergey Ustyugov, Denis Spitsov, Gleb Retivykh, Yulia Belorukova and Anastasia Sedova;
- In the biathlon world, SiS supports Anton Babikov;
- At the Rio 2016 Olympics, SiS provided its products to 34 Olympic medalists and champions;
- SiS is the official partner of the Moscow Marathon and a number of other significant sporting events in Russia;
- SiS sponsors the cycling team Team Sky and the Manchester United football club;
Since many athletes buy their food in volumes that are enough for a season of use. Kant, together with the SiS company, offers you special prices for bulk purchases of sports nutrition:
- when purchasing from 5,000 to 10,000 rubles - 25% discount
- when purchasing from 10,000 rubles - 30% discount
The assortment is unlimited!
Types of sports nutrition: NITROGEN OXIDE
A type of sports nutrition based on nitric oxide, which is usually taken before training, because... it promotes vasodilation, improving blood supply, and therefore nutrition of the muscles during exercise.
Most of these drugs contain the amino acid arginine, which is involved in the synthesis of nitric oxide.
Nitric oxide NO is a substance that is produced and released by the cells lining blood vessels. It causes a strong dilation of blood vessels and, accordingly, an increase in blood flow.
Other ingredients found in vasodilators include Arginine AKG, Arginine Nitrate, Agmatin, L-Citrulline, L-Norvalline and L-Tyrosine.
14 Arginine
stimulates the release of nitric oxide; stimulates the release of growth hormone
Arginine is classified as a nonessential amino acid because our body can produce it. But, since its quantity is often limited, it is usually called conditionally replaceable.
Arginine in sports and bodybuilding is taken in order to increase the natural level of the rasta hormone, as well as the concentration of nitric oxide NO in the blood. An increase in NO levels in the blood leads to dilation of blood vessels and a decrease in blood pressure. This should increase exercise efficiency and endurance.
Despite the widespread popularity of arginine as a form of sports nutrition, scientific research on its effectiveness is very contradictory.
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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.
Types of sports nutrition: TESTOSTERONE BOOSTER
Testosterone boosters are a type of sports nutrition whose purpose is to increase testosterone levels in the blood.
Testosterone is the main anabolic hormone in the body that stimulates muscle growth.
Normal to slightly elevated testosterone levels have positive effects on cardiovascular health, mood, immune function, mental performance, and protection against osteoporosis.
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15 Tribulus
stimulates the release of testosterone
Some hormones stimulate the body to produce testosterone on its own. One of the most important of these stimulants is luteinizing hormone.
Tribulus terrestris is believed to increase the secretion of luteinizing hormone, and therefore testosterone.
The effectiveness of Tribulus as a testosterone booster is questionable.
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16 ZMA
zinc + magnesium aspartate
ZMA is a combination of two essential minerals, zinc and magnesium, as well as vitamin B6. These essential micronutrients are involved in countless metabolic reactions in the body, including the body's use of energy and the production of hormones and other vital tissues.
In general, most people do not get enough zinc and magnesium in their diet. Athletes are at even greater risk of developing mineral deficiencies due to greater losses through urine and sweat, increased metabolism, and stress caused by intense physical activity.
One of the most important functions of zinc (among many others) is its participation in normal testosterone production. In fact, research shows that even a slight deficiency of zinc can lead to decreased testosterone levels. Taking extra zinc can help prevent this.
The risk of magnesium deficiency is even higher for many athletes than zinc, especially when sweating heavily, eating a refined diet, drinking alcohol, or taking diuretics, all of which contribute to the loss of magnesium from the body.
Even a slight deficiency of magnesium can negatively affect the nervous system (it is involved in the transmission of nerve impulses), which will lead to disruption of the normal functioning of skeletal muscles and the heart.
Common deficiency symptoms are muscle spasms and heart palpitations. It is difficult to diagnose magnesium deficiency in a timely manner using a simple blood test, since cells are depleted long before magnesium levels in the blood decrease. The good news is that within two weeks of starting to take a magnesium supplement, problems associated with magnesium deficiency disappear.
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17 D-aspartic acid
stimulates the release of testosterone
D-aspartic acid is a nonessential amino acid that plays a role in energy metabolism and the regulation of testosterone levels.
Its effectiveness as a testosterone booster is also controversial. Scientific research suggests that taking it increases testosterone levels in the body of untrained people, but for athletes it may not be effective.
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18 L-Carnitine
burning fat increases the time of testosterone retention in the cell
L-carnitine is an incredibly popular bodybuilding and fitness supplement that is taken as a fat burner in hopes of further stimulating muscle growth and increasing endurance.
Theoretically, L-carnitine may promote fat burning because it helps transport fat into the mitochondria within cells, but scientific research casts doubt on any of the supplement's benefits as marketed. that the effectiveness of carnitine for fat burning and muscle growth is in great doubt.
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Types of sports nutrition: FAT BURNERS
Fat burners as a type of sports nutrition are incredibly popular nowadays. Why? Because they answer the innermost need of the lazy person of the 21st century: to lose weight without changing your lifestyle and eating habits.
“Just one tablet is enough and the fat will melt before your eyes” - this is roughly the slogan of some of the most popular and positioned as the most powerful fat burners, Black Mamba and Nutrex Lipo 6 black.
The use of fat burners carries a risk of harm to health. Especially those that are positioned as “the strongest and most effective.”
19 Green tea extract
fat burning
There is a large number of scientific studies that confirm the positive effects of drinking green tea on health and weight loss.
Most of them attribute the fat-burning effect of green tea to the content of EGCG catechin, an active ingredient that has the effect of enhancing thermogenesis (generation of heat by the body), accelerating internal metabolism - factors that promote weight loss.
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20 Raspberry Ketone
fat burning
Raspberry ketone is an aromatic compound that chemically resembles capsaicin, the substance that gives red peppers their heat.
Research shows that capsaicin promotes thermogenesis (the body's production of heat) by increasing the secretion of adrenaline, which affects the sympathetic nervous system. In humans, capsaicin strongly increases energy burning, reduces appetite, increases fat oxidation, and reduces body fat [21].
In animal experiments, raspberry ketone was effective in preventing obesity in response to a high-calorie diet [22]. Raspberry ketone promotes increased fat burning, increases thermogenesis and inhibits the absorption of dietary fat.
The combined action of all these factors leads to noticeable fat burning, both subcutaneous and internal fat.
#3 More thorough scientific study of the issue is required. Team PROmuscuslus.ru
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21 Caffeine
energy improves well-being during training
Sports nutrition products marketed as pre-workout formulas, including energy drinks, typically always contain caffeine.
It is also the main active ingredient in the vast majority of fat burners.
Caffeine is a central nervous system stimulant. Its effect on the body is manifested in dulling the feeling of fatigue during training and increasing energy, allowing you to perform exercises more intensely. Caffeine also slightly increases fat burning and metabolic rate.
Research shows that moderate caffeine consumption is not only safe for health, but may even reduce the risk of certain diseases.
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22 CLA
fat burning
Positive animal studies on the fat-burning effects of a special type of fat called conjugated linoleic acid (CLA) have inspired a large number of researchers to test its weight-loss effectiveness in humans.
Subsequent human studies were successful. However, based on the scientific evidence available today, the effectiveness of this fat burner would be more accurately described as questionable.
#3 More thorough scientific study of the issue is required. Team PROmuscuslus.ru
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23 Green coffee bean extract
fat burning
Both green coffee extract and its main component, the phenolic compound chlorogenic acid, have thermogenic fat-burning effects as well as other health benefits.
In a recent study of laboratory mice, green coffee extract inhibited weight gain and fat accumulation [25].
The effect may be due to the combined effects of caffeine, chlorogenic acid, and other antioxidant compounds found in green coffee extract.
Chlorogenic acid affects fat stores in the liver. This acid also contains components that stimulate the release of nitric oxide, which, as described above, leads to improved blood supply to organs and normalization of blood pressure [26-27].
#3 More thorough scientific study of the issue is required. Team PROmuscuslus.ru
Types of sports nutrition: OMEGA-3s (EPA & DHA)
24 Fish oil
reduces muscle pain, protects muscles from destruction, fat burning
Fish oil is rich in omega-3 fatty acids, which have received enormous attention over the past few decades due to the tremendous health benefits associated with their consumption.
Most Americans eat significantly more omega-6 fats compared to omega-3 fats. This imbalance can lead to increased inflammation and serious health problems.
In addition to their overall health benefits, omega-3 fats are especially important for athletes.
Research shows that consuming omega-3s in sports prevents muscle loss, improves blood flow to muscles during exercise, reduces muscle soreness and swelling, and may promote fat burning.
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