Sports nutrition to take. Sports nutrition for beginners

Sports nutrition, as a rule, refers to various dietary supplements that contain all the useful substances necessary for athletes. There are several types of additives designed for specific purposes. Some are designed to burn excess fat, others to build muscle mass, others to restore energy, and so on. In addition, there are differences in the use of supplements by gender, age and degree of training. Therefore, the choice of sports nutrition should be taken with all responsibility. Before using any supplement, you should carefully study the question: how to properly take sports nutrition. This is due to the fact that improper intake of supplements will not bring any benefit to the body, but it can cause harm.

Sports nutrition, as a rule, refers to various dietary supplements.

The nuances of choosing sports nutrition

Fitness or sports activities do not always need to be combined with dietary supplements. However, taking the right supplements will help you reach your goal faster than just training. Quite often, beginners, not knowing which sports nutrition to choose from a huge amount, make a mistake. A short review of sports nutrition will help to avoid this. After all, the main thing here is to know what additives are used for what.

Here are some of them:

• Protein is 95% protein, which is used to build and build muscle mass. It is extracted from several sources, both animal and vegetable. Each of them has its own speed of assimilation.
• Gainer is a protein-carbohydrate mixture designed for rapid weight gain. This supplement is mainly used by people of a thin physique who cannot gain the necessary weight on their own. For those who are prone to gaining excess weight, taking a gainer is contraindicated, since the fast carbohydrates that make up its composition will turn into body fat.

Gainer SCI-MX Muscle Meal Leancore 2.2 kg

• Creatine is an acid derived from the amino acids arginine, glycine, and methionine. 95% of this acid is found in the muscles. In the process of its decay, energy is generated, muscle endurance increases.
• BCAAs are a complex of three essential amino acids. With a sufficient amount, the body can independently synthesize all other amino acids from them. BCAA amino acids preserve muscle tissue, increase its endurance.
• are supplements specifically designed to combat excess body fat. Depending on the composition, they are designed to convert the fat in the body into energy, reduce appetite, stimulate metabolism, remove excess water from the body.
• Vitamin-mineral complexes are especially necessary for athletes, since heavy physical exertion consumes a large amount of vitamins and minerals. In this case, the vitamins supplied with food are not enough, an effect called "training plateau" occurs. In order to avoid this, it is necessary to include a vitamin-mineral complex in your diet.

Fat burners APS NUTRITION (White Lightning)

How to make a choice?

The main types of additives have been studied. Now the question arises: how to choose sports nutrition from such a variety? Everything is simple here. To get started, decide on the purpose for which you started playing sports. It is worth considering that taking some supplements for girls is undesirable. Therefore, it is advisable to consult with experts in this field who will help you choose the most suitable dietary supplements. It can be either your personal trainer or a sports nutritionist. However, when seeking advice, make sure they have the right qualifications. It is best to buy supplements in specialized stores.

What supplements to choose for girls?

First of all, it is worth noting that it is somewhat more difficult for girls to get rid of body fat than for guys. This is due to the fact that in the fair sex, the metabolism is an order of magnitude slower than in men.

Based on this, the choice of sports nutrition for girls falls on:

• L-carnitine - an amino acid that accelerates the process of burning fat;
• protein, necessary in case of a strict diet or during heavy physical exercise;
• vitamins;
• collagen, which in no way affects the process of losing weight, it is needed to strengthen joints and restore skin elasticity;
• fat burners, which contribute not only to the breakdown of fats, but also suppress hunger, increase muscle endurance. Of all the listed supplements, fat burners are the most popular among girls.

Among all types of supplements, there are those that girls do not need at all. This may include:

• gainer containing fast carbohydrates and promoting weight gain, which girls most often want to get rid of;
• creatine is used only in strength sports;

Creatine is only used in strength sports

• anabolic formulas that stimulate the secretion of testosterone.

It is worth considering that taking supplements should be combined with proper nutrition and exercise. Without this, they are practically useless.

Where to buy supplements

You can buy supplements on the American site, where promotions are always held, and using our link you are guaranteed to receive an additional 5% discount. It also works. Therefore, if you have already decided which supplements are best for you, then they can be found on.

Also, if you liked the supplements that are listed in the article, you can simply click on the desired link and immediately get to iherb.

Reception features

To achieve the desired goals in sports, not only the correct selection of sports nutrition is important, but also its intake. Therefore, it is extremely important to know how to properly take sports nutrition. In this matter, each supplement has its own nuances. Some need to be taken before classes, others after, and so on. Let's consider everything in order.

Protein is better absorbed when mixed with milk. If you are lactose intolerant, you can mix with water. You can drink it throughout the day, both in the morning and before bed. The dosage is calculated based on the individual needs of the person.

Gainer, like protein, is mixed with milk or water. It must be taken in the morning and after training. At night, it is undesirable to use this supplement, as this can lead to the growth of body fat.

Protein is better absorbed when mixed with milk

Creatine is best taken separately from all other supplements and not combined with meals. It is best taken with grape juice at a dosage of 5 grams per 1 glass.

BCAA amino acids are best taken at all stages of training, that is, before, during and after. You can drink any liquid. A single dose of 5 grams will allow you to feel the result, although you can take 20 grams at a time.

Fat burners should be taken according to the manufacturer's instructions or half an hour before the start of classes. It is best to drink them with water.

It is desirable to combine vitamin-mineral complexes with food intake, as they irritate the stomach. The dosage is indicated in the instructions for use.

Nutrition is extremely important, because muscles are built precisely thanks to the elements entering the body. And if there is a goal to gain muscle mass in a short time, then it is all the more important to choose the right set of sports nutrition for gaining muscle mass.

There is a basic set of sports nutrition for gaining muscle mass that every athlete should know:

• BCAAs.
• Multivitamins.
• Omega 3.
• Glutamine.

These substances not only help develop muscles, but also support overall health.

To gain muscle mass, ordinary products are not enough; in any case, you will have to turn to sports supplements for help. In addition to working out hard, it's also important to maintain a calorie surplus. All bodybuilders take a sports complex that includes several basic supplements.

Whey Protein

This is one of the main components that is included in sports. This supplement has a complex composition that can be completely different, but it includes many important elements and amino acids. Proteins are an important part that is included in any

Gainer

If you can’t gain the required number of calories in any way, then a gainer will come to the rescue, which is also an important component that should be included in a sports nutrition kit for gaining muscle mass, because a large amount of protein is the key to muscle growth. But when choosing a gainer, you need to pay special attention to the composition. It is important to ensure that there are not too many carbohydrates in it, giving preference to protein.

BCAA

It is a complex of three amino acids: leucine, isoleucine and valine. They are extremely important for the body, but it does not synthesize them on its own. BCAAs stimulate insulin production, which helps fuel your muscles. In addition, these three amino acids prevent protein breakdown and muscle breakdown.

Pre-workout complexes

Often, training pretty exhausting the body, there is no strength left at all. To cope with this and add strength and energy during training, the use of simulators, which contain caffeine or geranamine, will help. If you need extra energy, then you can safely add pre-workout complexes to your set of sports nutrition to gain muscle mass.

Creatine

Increases strength and stimulates the growth of volumes. There are many types of creatine on the market today, but the monohydrate remains the most common.

Omega 3

This component is found in fatty fish, but even this is sometimes not enough for an athlete and therefore one has to resort to supplements. The best choice is fish oil. Omega-3 improves blood circulation, which speeds up the delivery of important substances to the muscles. But its benefits do not end there, it also speeds up metabolism, which helps to get rid of fat, and is good for the cardiovascular system.

Multivitamins

They practically do not affect but, despite this, are no less important. Chasing weight gain, taking various supplements, the athlete begins to forget about some important vitamins, without which chaos will come in the body. Even if you eat fruits and vegetables in large quantities, some vitamins may still be lacking.

Glutamine

This amino acid is found in the muscles most of all. Although the body itself is able to produce it, an additional intake will not hurt. Glutamine helps with recovery, so it's best taken after workouts and at night. Glutamine should be included in your sports nutrition, for a quick set of muscle mass, it is simply necessary.

Mistakes

1. Protein-only breakfast. It is wrong to eat carbohydrate-rich food in the morning, because while we sleep, blood sugar levels drop and all the carbohydrates consumed after waking up will go straight to the stomach. Every person who has the goal of gaining muscle mass should have a hearty breakfast. First of all, as soon as you wake up, it is best to drink a protein shake, but not a simple one, but a highly purified hydrolyzed whey protein isolate. This is important because regular whey will take a long time to digest, but this one takes about 15 minutes. At this time, you can do some of your business, for example, take a shower. After this time, an appetite will appear, because the protein will have time to digest, the metabolism will accelerate, and the body will begin to ask for a new portion of food. Coming to the kitchen, you can cook an omelet, oatmeal, pancakes, cottage cheese. If you wish, you can eat several different dishes at once. In the morning diet, it is important to have both protein and carbohydrate, so they should be equally divided. The main thing is to eat your fill. As a drink, it is recommended to drink a cup of green tea. And, of course, we must not forget about vitamins and fish oil!
2. A large amount of carbohydrates immediately after training. You can often hear advice about the need to consume easily digestible carbohydrates after a workout, but this is wrong. Thus, the appetite will only go away for the next 2 hours, preventing you from eating food that is really important for muscle growth. are good only if the goal is to increase strength and endurance, and not gain mass. And if you are striving for the latter, then your choice should stop at the protein.
3. Refusal of protein shakes. Some do not include protein in their sports nutrition kit for gaining muscle mass, limiting themselves to gainers, believing that only a combination of carbohydrates and proteins will give the desired effect, but protein itself will not. One simple rule works here: protein is important for muscle growth, so the first thing to do is to focus on it. For people who regularly exercise in the gym and strive to gain weight, it is recommended to consume protein at the rate of 2-3 grams per kilogram of body weight. Also, it is important not to try to gain weight on an ongoing basis, but to eat hard for a couple of weeks, trying to achieve the maximum result, and then give the body a break from the constantly arriving calories. To gain mass, proteins from ordinary products are not enough, so without the help of protein shakes, nowhere. It is best to drink whey protein before and after training, and slow protein before bed. What sports nutrition for gaining muscle mass can do without protein shakes? None.
4. Underestimation of BCAA and glutamine. BCAA is a complex of three amino acids that are extremely important: isoleucine, leucine and valine. They are considered almost the most important component of building muscles. The importance of taking these amino acids lies also in the fact that the body is not able to synthesize them on its own, so they come only with food. In addition to capsule form, BCAA is also available in powder form, which makes it easier to take, since the powder is tasteless and odorless, it can be added both to your shaker and to food. These amino acids are recommended to be consumed during training, namely, to break the use into 3 times: before, during and after.
5. But BCAA amino acids alone are not enough for active muscle growth. The body needs even more amino acids than the previous three. Thanks to them, he will be able to produce hormones. This is where powdered amino acids come in. They are absorbed faster and taste better than tablets. It is best to consume them immediately after a meal.
6. Some mistakenly believe that water is an obstacle to the natural processes of digestion. This is not so, and besides, it is also necessary. Water is the engine of anabolic processes in the body that promote muscle growth.

Sports nutrition for gaining lean muscle mass

Drying is a fairly common term among bodybuilders. They designate the right sports nutrition for gaining muscle mass, which is designed to maximize the elimination of fat, which will make the body toned and the muscles become more pronounced. Everything is logical here, during drying, a person seeks to lose excess water.

As everyone knows, the body takes energy primarily from carbohydrates. Glucose is stored in the body as glycogen, and if you consume too many carbohydrates, the glycogen will begin to turn into fat. So in order to make the body fit, you need to use this glycogen and fat, for which you exclude carbohydrates from the diet, and the body will begin to take carbohydrates from its reserves on its own. Although at first glance this type of so-called diet seems to work, it can be dangerous. So most often experienced athletes do such things. It is impossible to choose the best sports nutrition for gaining muscle mass suitable for everyone, because it is very individual.

Most often, bodybuilders resort to drying before the competition. There are 4 foods that can be consumed in unlimited quantities: egg white, chicken breast without skin and fat, preferably steamed, fish, squid fillet. But in the diet, albeit in a very small amount, carbohydrates in the form of greens, cucumbers, cabbage, buckwheat porridge should be present. For an average person who wants to lose weight, drying is not at all the most suitable option. In this case, it will be sufficient to adhere to a few elementary rules.

Rules for proper nutrition

1. Do not exhaust your body with debilitating diets. It is much better to know and consume what is useful and to exclude harmful products.
2. What is best to forbid yourself is flour products and sugar.
3. Replace mayonnaise, chips, sausage, ice cream with vegetables, mushrooms, cottage cheese, kefir, cheese.
4. A complete rejection of fats can become extremely dangerous for the body, as metabolism, the condition of the skin, hair, and nails will deteriorate.
5. Breakfast is the most important meal of the day.
6. Don't eat before bed. If it turned out that you have time to eat quite late, then it is best to have a snack with some fruit and kefir.
7. It is best to eat often, but in small portions.

Home sports nutrition for gaining muscle mass is also possible. You can also prepare protein shakes yourself and be sure of their composition. All you need is a blender and the necessary ingredients.

1. The first protein-carbohydrate shake can be made from a combination of milk, 1 banana and 1 tablespoon of honey.
2. You can also cook from 100 g of cottage cheese + milk + banana.
3. Another option is milk, egg white, banana and a tablespoon of sugar.

These are not all cocktail options. Taking these ingredients as a basis and adding different fruits and nuts to them, you can make a protein shake that will be no worse than the purchased one, and besides, some harmful substances may be present in store mixes, and you will be sure in the composition of the drink prepared by yourself.

Experts call this capacious term an extensive line of products containing substances necessary for the life of the body, and in a concentrated form.

Sports nutrition features and difference from other products

• athletes;
• supporters of an active lifestyle;
• people whose work is associated with significant physical exertion.

It is possible to use it by those people who simply want to improve the quality and variety of their diet without increasing calories, as well as those who want to lose weight.

It should be understood that these products have nothing to do with the "chemistry" - doping and anabolic steroids, popular in competitive bodybuilding. Doping is a line of prohibited substances that boost the physical capabilities of the body. Their reception is carried out by unscrupulous professional athletes, for whom victory is important at any cost. And this price can be very high - up to serious injuries.

Steroids are used by bodybuilders. These substances are also prohibited, but almost all performing bodybuilders still use them, and the judges do not pay attention to it, so taking anabolics is an established practice of classic and even beach bodybuilding. Steroids play a rather important role:

• significantly reduce the phase of catabolism (destruction of muscle fibers) after hard training;
• cause increased muscle growth (anabolism effect);
• increase power performance.

An athlete who heavily uses anabolics is immediately visible. He has terribly hypertrophied muscles and sometimes completely loses his human appearance. That is why the performances of professional bodybuilders, the appearance of athletes are unpleasant for the mass audience. In addition, long-term use of steroids causes serious health problems.

What are supplements for?

All the substances that the body needs for life, we get with food. That is why for any average person there is no particular need for sports nutrition - provided that it is properly, nutritiously fed. It is hardly possible to call hamburgers and pies from the cafe closest to the office “real” food. The stormy rhythms of life force us to eat not only "fast food", but also semi-finished products, instant products, so that the body clearly lacks useful substances. Just their lack can be filled with the use of sports nutrition products.

And their use is especially shown to people who are active, involved in sports, whether amateur or professional. At the same time, these additives do not belong to prohibited substances that are harmful to health.

Sports nutrition performs several important functions in the body:

• allows you to replenish the supply of trace elements, nutrients and vitamins;
• provides a good supply of energy for training and other vigorous activities;
• helps during the period of following diets - it maintains metabolism at an acceptable level and does not allow the body to “burn” muscles along with fat;
• controls appetite;
• promotes the growth of muscle tissue and rapid recovery after a hard workout;
• protects joints and ligaments.

It should be understood that all these and many other properties do not belong to any one type of sports supplements, but to different ones. So the choice of a particular product should be conscious, meeting certain goals. A universal, suitable for all cases sports supplement simply does not exist.

Sports nutrition includes several different products, each of which is used for its own purposes. There are quite a few of them. Here are just the most popular and sought after ones:

• proteins;
• gainers;
• complexes of amino acids;
• energy;
• casein.

Proteins - a product that provides muscles with building material

Protein - a mixture containing up to 90% protein. Most often, athletes who build muscle mass take proteins. During training with iron, muscle fibers receive many microtraumas and even break down (a phenomenon called catabolism). After training, the muscles are restored (anabolism phase), and with a margin. The material (proteins) for recovery the body takes from food. It is not difficult to guess that the nutrition of an athlete should be complete. Proteins, which are a concentrated protein, help to fill the lack of nutrients and speed up the recovery process.

Proteins promote muscle growth, in which fats are burned. Therefore, this product is also useful for those who want to lose weight as soon as possible. In addition, it makes up for the lack of protein without increasing the calorie content when following strict diets. Receiving a protein shake is quite possible to replace dinner.

Gainers - energy for training

Gainers are another product designed for athletes. This is a protein-carbohydrate mixture with a ratio of 50% protein and 30% carbohydrates. Provides a good supply of energy for a hard workout and enough protein for muscle recovery and growth. It has a high calorie content, and therefore is not indicated for people who want to lose weight.

Creatine

Creatine is one of the most popular energy drinks. Just one teaspoon of creatine monohydrate will fully provide the athlete with energy for training. Increases endurance and strength performance.

Amino acids

It is the material that ultimately makes up all the cells of our body, including muscle tissue. Among athletes, the most popular complex consists of leucine, isoleucine and valine. A supplement that contains these essential amino acids is called a BCAA. It is useful to use before, during and after training. Of particular interest is the property of BCAAs to stimulate fat burning processes in the body. Helps not to lose muscle mass during drying.

How to choose a supplement

Sports supplements will only benefit if you choose the right one. You can’t buy a product just because it was praised by a friend in the hall. It is possible that he does not pursue the goals that are relevant to you. Think carefully about the purpose for which you will use the supplement.

• If you need a quick mass gain, then the best option is gainers.
• For fat burning, it is better to buy L-carnitine. And one serving of protein (45 grams per glass of milk) is a complete meal replacement, excluding calories.
• During hard workouts, BCAAs will help well.
• Proteins (preferably whey or casein, soy should not be taken) are a universal supplement that is useful for everyone.
• Creatine - buy safely if you want to get energy for training and strength without gaining mass.

Sports supplements can be used both individually and in combination with each other. There is no antagonism between them. Remember that there may be individual intolerance.

In this article, we will tell you in detail how to properly use sports nutrition. Having acquired any sports nutrition, not everyone knows and understands how to use it correctly. On packages, as a rule, information is in a foreign language, and even if there is a sticker with a translation, it is not a fact that it is correct (correctly translated). Even if you translate the text yourself, it is not always clear what and how. exists? These are gainers, proteins, amino acids and creatine. We also hope everyone knows perfectly well that any sports nutrition is a nutritional supplement to your basic diet.

How to drink Creatine correctly:

Creatine is considered one of the most effective nutritional supplements in sports. It has the form of a powder (tablets, capsules) and is diluted in water or juice (preferably grape). An indicator of the quality of creatine in powder is a sediment at the bottom in the form of crystals. We recommend using creatine monohydrate powder. There are two ways to consume creatine with and without a loading phase. Loading phase: for five days we drink 5 grams 4 times a day (20 grams in total) between meals and then 2 grams per day for maintenance, also between meals, and on training days immediately after it. Dilute in 300-500 ml of water or juice. Without loading: we drink every day 2 grams of creatine 1 time per day, between meals on weekends from training days and on training days immediately after it. Very important: during the entire course of taking creatine, you need to drink plenty of water, 3 or more liters per day. 30% of athletes creatine does not bring results (the reception is not effective), this is due to the high content of the substance in the body by nature.

How to use a gainer and protein:

We are looking for the composition of the portion on the bank of the purchased protein or gainer, which the manufacturer recommends to use, that is, what portion to drink per day. It also happens that a jar contains a measuring spoon (stingy) and the manufacturer writes how many such spoons should be consumed per day. It is optimal to break this recommended daily portion into two doses. We drink on weekends between meals, and on training days one serving between breakfast and lunch, the second after training. A serving can even be divided into three doses and drink the third dose before bedtime (more suitable for protein (casein)). Dilute the protein or gainer in 300-500 ml of milk or water, stirring until dissolved (it is better to beat). The diluted product should be consumed within an hour. Do not dilute in hot liquid.

How to Use Amino Acids Properly:

Amino acids come in tablets, capsules and powder, which is very convenient when taking them, we just drink it with water. They are quickly absorbed in the body, that is, when they enter the stomach, they are immediately absorbed, so it is best to take them after a workout. Again, you need to look at the dosage recommended by the manufacturer. The dosage can be divided into 2 or 3 doses per day and drink before bedtime.

Tips for the proper use of sports nutrition:

2 If you train for mass, then it will be more profitable to use protein (whey isolate) than bcaa.

3 Amines are more suitable for weight loss.

4 Manufacturers of different firms of gainers and proteins may contain creatine and bcaa, as a rule they are few and not enough for the norm.

5 Maltodextrin (sugar substitute) is found in cheap gainers and proteins, it is better to avoid it in the composition.

6 The loading cycle of any sports nutrition is 2-3 months, then there is a break, let the body rest.

7 Any sports nutrition is drunk every day, regardless of training.

8 If you have any allergies, please consult your doctor first.

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In order for strength training to bring maximum benefits, you need to take various supplements. They are represented by a huge assortment, which greatly complicates the choice for novice athletes. This applies to absolutely any specialized sports nutrition store.

It is impossible to achieve impressive effects if you do not take sports nutrition for beginners. Beginners in bodybuilding, having learned about the need to take sports nutrition, can easily get confused in the abundance of various products, not knowing which one to give their preference to. In order not to make the wrong choice and not be disappointed, you should thoroughly study which supplements really work and will be beneficial in achieving your sports goal already in the initial stages of strength training.

For people who have only recently started weight training, it is quite difficult to understand which supplements to buy and how much money to spend. It is impossible to act without confidence that the sports nutrition taken will bring effectiveness. Otherwise, the product will not benefit.

Beginner bodybuilders should be attentive to their training program. It is recommended to work with weights no more than four times a week. The duration of the session should be a maximum of 60 minutes. You need to give yourself a rest from training. Without following this recommendation, it will not be possible to achieve the desired result. Long duration and frequency of training will lead to overtraining.

It is necessary to understand the difference between nutrition for strength training and diet. To build muscle mass, you should give up three meals a day. It is recommended to eat seven or even eight times a day, but in small portions. This is the main key to the success of any novice athlete who wants to have an impressive amount of muscle. The most important substance that should be present in the diet of every bodybuilder is protein. The amount of protein per day cannot be less than 20 grams per serving. This applies to both training and non-training days.

Beginning bodybuilders should be clear that sports nutrition is an integral part of training with weights. Supplements contain substances that are necessary for the growth of muscle mass. The main thing is not to overdo it and not get carried away with such products.

It is no coincidence that they are called supplements, since they cannot be taken as a complete meal, but only serve to compensate for the lack of elements required to build muscle. The main disadvantage that is typical for sports nutrition is that many quality supplements are quite expensive. This must be taken into account in the long term.

There is a certain basic set of sports nutrition for beginners that should be considered for purchase. Each product has its own characteristics, as well as for which specific sports purpose they are best suited.

Protein

To build good muscle mass, you need a protein that contains whey protein, which is distinguished by the fastest delivery of this substance to the muscles. This supplement is the main source of amino acids. Without them, volumes practically do not grow.

The best result is obtained when they drink protein both before and after training. Thanks to whey protein, the muscles receive exactly those substances that stimulate an increase in volume. It is this supplement that is the best among all products containing protein.

Whey protein is the most easily digestible. In addition, you can make a cocktail from it absolutely anywhere. It can be taken at home and taken with you to the gym. The disadvantage of this supplement is considered to be a rather high cost, as well as the fact that it is quite high in calories. This is a significant disadvantage for those who are trying to lose weight.

Slow carbs

Dietary supplements with complex carbohydrates often contain vitamins, as well as calcium, magnesium, and potassium. They allow you to get the energy needed for training, so it is best to take this sport nutrition before starting a workout.

You can take dextrose and maltodextrin, but they are much more expensive. A more affordable option is to mix whey protein with banana or rice milk. Healthy alternatives include sweet potatoes, dates, and oatmeal.

The main benefit of slow carbohydrates is that they promote fat burning and also keep blood sugar levels stable. If you buy the supplement in powder form, the price will be quite high.

Creatine

The supplement, as various studies show, increases strength and stimulates the set of lean muscle mass, that is, without fatty subcutaneous complications. They take creatine both before and after training, and on non-training days. The optimal daily portion is 5 grams.

Thanks to creatine, the athlete receives the necessary boost of energy to perform a high-intensity workout. The main advantage of creatine is that it helps to "push" the limits of one's own capabilities, that is, to train much longer and more productively. It comes in a variety of formats, allowing you to choose the option for yourself.

Cretin helps to train harder because it makes the athlete stronger and more enduring. The disadvantage of the supplement is water retention in the body, which negatively affects weight, as well as a breakdown that can be felt after exercise.

This product is not only a useful sports supplement, but also an excellent anti-inflammatory agent, which is an undeniable advantage for post-workout recovery. Its effectiveness can be compared with a drug such as Ibuprofen, but fish oil also has no side effects.

The daily dosage depends on the needs of the body. People who play sports a day are recommended to consume from 2 to 4 grams of fish oil. The product is rich in Omega-3 and Omega-6 acids, which are usually insufficiently supplied with food.

Fish oil promotes faster recovery and is the main supplier of Omega-3 and -6. But when taking this product, you should be prepared for an unpleasant aftertaste, nausea, heartburn, belching with a fishy smell.

It is not uncommon for athletes to experience the uncomfortable feeling that their muscles are starting to burn when performing heavy sets. This phenomenon is called muscle acidosis, which makes it impossible to continue training. Taking beta-alanine relieves muscle fatigue and allows you to make classes longer, and, therefore, accelerates progress by increasing strength indicators.

It is recommended to consume this supplement half an hour before training. On rest days, you can drink it at any convenient time. Thanks to beta-alanine, fat disappears faster, muscle mass and strength increase. The cost of the product is high. Often athletes feel a tingling in the body, but it is absolutely harmless.

Other Workout Supplements

There are two more supplements that can help beginners improve their workouts.

Fully justify their name. Pre-workouts are used before training to increase the productivity of training. This supplement is recommended to drink half an hour before training. It is a mixture of various components, the most popular are: caffeine, L-tyrosine, creatine nitrate, beta-alanine, arginine.

The main advantage of pre-workout complexes is the energy they give the body. The cost of the supplement is high, and the components included in its composition are found in other products, so sometimes it is more expedient to dwell on them.

Glutamine

Promotes better recovery after physical exertion. It is recommended to take it after the end of the workout, which will help to experience less pain and speed up the healing process. If you recover faster, then you can return to classes faster.

The only drawback of glutamine is the high cost, and otherwise the athlete receives only benefits. The use of this supplement helps to strengthen the body, minimize pain, remove excess ammonia from the body.

Testosterone Boosting Supplements

In men, testosterone levels inevitably drop with age. It can be increased by taking certain drugs. They stimulate the natural production of this hormone in the body, which allows you to get many benefits in the performance of physical activity.

Produce such drugs based on natural ingredients. They stimulate libido and provide a surge of energy, help build muscle. The disadvantage is that the increase in testosterone is not very significant.

If the drug is taken uncontrollably, there is an excess of the hormone, the man becomes more aggressive, acne and baldness appear.

ZMA

It is a supplement for increasing strength indicators and the level of anabolic hormones. ZMA is not a testosterone booster, but it has been shown in studies to keep testosterone high during exercise.

This sports nutrition improves the speed and time of recovery processes, stimulates the production of androgenic testosterone, as well as an increase in muscle volume. If you exceed the dosage, an excess of minerals and vitamins accumulates in the body.

Conclusion

Sports nutrition is necessary for athletes to improve strength, endurance, recovery processes, and accelerate fat burning. It does not replace the usual diet, but allows you to compensate for the lack of substances that are necessary for a quality set of muscle mass.