Sports nutrition - how to choose and not make a mistake in choosing

Sports nutrition - it is skillfully used by professional athletes, and beginners have great hopes for it. Over the years of its existence, sports supplements have become overgrown with myths. They were composed by skilled marketers and people far from sports. “Sports nutrition: how to take” or “What are the benefits of sports nutrition” are popular search queries. If novice athletes have questions, they need to be answered.

What is sports nutrition?

Sports nutrition is a concentrate of nutrients necessary for rapid recovery of the body after physical activity. Such concentrates not only contain increased amounts of nutrients (proteins, fats, amino acids, carbohydrates) and vitamins, but are also absorbed very quickly.

Many fitness enthusiasts confuse sports nutrition with steroids (chemical analogs of male hormones that accelerate muscle growth due to unhealthy hormonal changes in metabolism and retention of nutrients and water in the body). However, these are completely different things in composition and effects on the body.

Sports nutrition is food supplements that enrich it with proteins, fats and carbohydrates, vitamins, enzymes, minerals and other substances beneficial to health.

And these are the same nutrients that are found in regular food. But in sports nutrition they have a higher concentration and are easier to digest.

Products for an athlete's diet

The main thing to consider is that food for an athlete must perform a number of specific tasks, and is not solely a source of satisfying hunger. Products on a bodybuilder’s menu must meet the following requirements:

1. Supply the body with all necessary nutrients, micro- and macroelements, vitamins, calories

Caloric value directly depends on the athlete’s sporting goals.

1. Contribute to the normalization and activation of metabolic processes occurring in the body

This quality is fully met by natural additives and active biological substances.

1. Regulate body weight

Weight depends on your goals. At some stages of training, the mass should decrease, at others it should increase, and in some cases it should be maintained in an unchanged state.

1. Change morphological parameters

This property allows you to build muscle mass, and, on the contrary, reduce body fat.

How to choose sports nutrition for gaining muscle mass? PROTEIN

Proteins are sports nutrition preparations with a high protein content (from 40 to 99%) to speed up the body’s recovery after physical activity. Protein is the main building material for muscles. Therefore, its high content in food guarantees rapid growth of muscle mass.

What types of proteins are there?

Egg protein is considered one of the highest quality in amino acid composition. The only “disadvantage” is the rather high price.

Whey protein is very useful due to its almost instantaneous absorption into the blood, which leads to a surge in insulin production, which contributes to the equally rapid transport of amino acids into the muscles. It is this protein that is recommended to be used immediately after training to close the carbohydrate window (it is also called anabolic or protein-carbohydrate), if your goal is to lose weight.

Whey protein can be of three types: concentrate, isolate, hydrolysate - in order of improving quality and increasing price.

Casein is a long-lasting protein in the sense that it takes a long time to digest and supplies the body with amino acids for a long time. This protein is very convenient to take at night to reduce nighttime catabolism when gaining weight or if you have to take long breaks from eating.

Soy protein. Reduces blood cholesterol levels. Recommended for people who are overweight and intolerant to milk protein. In significant doses and over long periods of use, it leads to changes in hormonal levels (contains substances with estrogenic activity) with all the ensuing consequences.

Mixed proteins. They consist of several different proteins that differ in their absorption time. Very good as gainers.

WHICH PROTEIN TO CHOOSE

The name of the protein is accompanied by the name of the manufacturer in parentheses.

SINTHA-6 (BSN)

The best in terms of price-taste-quality ratio. Action: slow protein.

Probolic SR (MHP)

The best complete protein. Action: slow, up to 12 hours.

Matrix (Syntrax)

It has excellent taste. Almost all bodybuilders I know are on this drug.

Elite XT (Demotyze)

Budget protein option.

Caseine 100% (Optimum Nutrition)

By definition, a “slow” protein.

Muscle Milk (SytoSport)

Lipotropic Protein (LG sciences)

Recommended protein manufacturers: Optimum Nutrition, Demotyze (budget proteins), BSN.

HOW TO TAKE PROTEIN

2-3 times a day, 30-50 g + 250-300 g of milk.

Protein is usually taken with the second meal and before bed (for slow protein). Whey protein can be taken up to 4 times a day. Be sure to take after training (close the anabolic window).

Servings: Usually recommend one scoop + milk. It is recommended to stir in a blender or shaker rather than by hand.

If you have a lot of time and the opportunity to prepare a shake several times a day, then you should choose whey protein.

If time is short and it is not possible to eat regularly, it is better to choose a multi-component protein with long-term absorption. This will smooth out the irregular flow of amino acids into the blood.

Whey protein is preferred for fat burning workouts. Whey protein is also highly recommended for thin people up to 4 times a day.

Whey protein should be taken an hour before training and immediately after strength training. When taken four times a day, also in the morning on an empty stomach and during the day between meals.

The importance of proper nutrition for an athlete

Training requires the athlete to expend a huge amount of energy both to perform physical activity and to maintain vital functions. This is the work of the heart muscle, respiratory and digestive systems. This is due to the fact that during intensive training both the muscles and internal organs work in an intensive mode.

If the body does not receive enough nutrients and nutrients, this will first lead to an energy imbalance and then to exhaustion. To avoid this, the athlete needs to pay increased attention to his daily diet. It should be as balanced as possible, completely replenish expended energy, and consist of healthy natural products of animal and plant origin.

GAINERS

Gainers are protein-carbohydrate mixtures. Typically they contain 15-30% proteins (differing in digestion time), complex carbohydrates (50-80%), vitamins, fatty acids, creatine, and minerals.

The main function of gainers is to help increase muscle mass. Close the protein and carbohydrate window immediately after training. Quickly replenish glycogen reserves. Also taken an hour and a half before training for high energy levels.

Who are gainers indicated for?

Thin people - ectomorphs. And it is best to prefer gainers with a high carbohydrate content.

Actively training athletes: boxers, track and field athletes, martial artists...

Who should not take gainers?

People prone to obesity.

HOW TO CHOOSE GAINER

Cyto Gainer (SytoSport)

Not the cheapest, but very high quality.

True mass (BSN)

Very high quality gainer. Contains carbohydrates with a low glycemic index, essential amino acids, high BCAA content (see below).

Muscle Juice (Ultimate Nutrition)

Sirius Mass (Optimum Nutrition)

HOW TO TAKE GAINERS

2-4 servings per day + 400-500 g of milk. Serving – 2-3 scoops.

What is a gainer?

How to take gainer correctly?

Menu for athletes

An example of a balanced menu includes the following products:

• 400 grams of poultry meat;
• 0.4 kg cottage cheese;
• 30 grams of butter;
• 200 grams of bread;
• 0.5 kg cereal porridge;
• 300 grams of fruits and vegetables;
• 4-5 pieces of eggs.

For a strength athlete

If the ultimate goal of training is to gain muscle mass, the athlete needs a lot of protein. Some athletes prefer to receive it along with the food they eat, others - in the form of specially formulated supplements. The latter include gainers, amino acids, and proteins for preparing protein nutritional cocktails.

For girls

Nutrition for athletes actively training in the gym has its own characteristics. In addition to complex carbohydrates, it should be dominated by vegetable fiber and monounsaturated fats. It is preferable to eat small meals. The break between individual meals should be less than three hours.

Sample menu for girls actively involved in sports:

1. The first breakfast includes three eggs, oatmeal (100 g), and the second - half a liter of kefir or milk;
2. For lunch, it is recommended to eat brown rice (150 g), white poultry or fish (200 g);
3. For an afternoon snack, nuts and cottage cheese (200 g) are best;
4. For dinner they serve salad or fruit, meat or fish (200 gr.);
5. Before going to bed, it is recommended to drink at least 500 ml of kefir, which can be replaced with any other fermented milk product.

The dietary requirements for an athlete remain the same, regardless of how long the menu is drawn up - for a week or a month. The main thing is that the products in it are chosen exclusively nutritious, natural and healthy.

Prohibited Products

Regular table salt is a taboo for athletes. An alternative to it is sea. It is rich in many useful elements. The menu should not include spicy or fried foods, mushrooms, sugar, alcoholic beverages, various types of semi-finished products, or juices made from powder.

CREATINE

Creatine is a nitrogen-containing organic acid involved in energy metabolism in muscles.

Taking creatine actually increases muscle mass, strength, and stimulates the secretion of anabolic hormones.

Creatine is very useful for pure strength, mass-gaining and speed training. However, for those losing weight, creatine will be very useful, because it increases the capabilities of the muscles, and this helps to train much more intensely. And such training is perceived much more comfortably.

It is recommended to take creatine in monohydrate form. This is the most effective and beneficial form of creatine to take.

A loading phase when taking monohydrate is not necessary.

How to take creatine?

Be sure to drink creatine with at least 1 glass of water. There are two methods of taking creatine supplements.

Taking creatine with loading

6-7 days, 20 g daily. Divide the intake into four parts of 5 grams throughout the day. During this time, the muscles are saturated with creatine. Literally in the very first days this becomes noticeable during training. Strength and energy increases. After finishing loading, take 2-3 g per day.

Taking creatine without loading

5-6 g daily after training or in the morning.

Both methods ultimately give approximately the same effect.

Nuances

When loading, there may be side effects caused by an increased dose of the drug. And also, in general, the consumption of the drug is higher. However, the result comes faster.

Without loading, the drug consumption is less, the maximum result is somewhat delayed (noticeable after 2-3 weeks).

Creatine should be taken cyclically, in courses of 2 months. Then do not take it for 2-4 weeks.

You can alternate two-month cycles, doing one with loading, the other without loading.

For better absorption, you should supplement your creatine intake with fast carbohydrates and amino acids: sugar in the amount of 10-15 g or juice, as well as whey protein (20-30 g) or amino acids.

There are ready-made creatine complexes with the so-called transport system (pre-workout complexes). Such preparations already contain various additives that improve the absorption of creatine. These drugs are recommended to be taken only on training days. They are much more expensive than self-prepared mixtures of sugar, creatine and protein. In addition, it is very easy to encounter low-quality drugs from this group.

It’s easier and cheaper to create such mixtures yourself. It is reasonable to start using creatine with creatine monohydrate mixed with sugar and protein or with a gainer.

WHICH CREATINE TO CHOOSE

Recommended creatine preparations with transport system:

NO-XPLODE (BSN)

From this drug you literally physically feel increasing strength and power.

Take one scoop only on training days. You can increase the dose to two spoons.

FIERCE (SAN)

NO Shotgun (VPX)

The best manufacturers of creatine monohydrate:

Optimum Nutrition (Micronised Creatine Powder) Ultimate Nutrition (Creatine Monohidrate) SciFit (Creatine Monohidrate) Multi Power

Keep in mind! After stopping creatine intake, there is a slow phase of regression in strength results. It `s naturally.

How to take creatine

Fully or partially limited products

The diet excludes from the diet of athletes:

• White wheat bread, semolina, products made from various types of dough, pastries, cookies, waffles, dumplings, dumplings, pastries, pancakes, cakes.
• Fatty (pork) and stringy meat, fatty sausages, goose meat, duck meat, semi-finished products, canned food, smoked meats, fast food products, animal fats, fried foods, fatty milk sauces.
• Sugar, chocolate, ice cream, candy, cakes, pastries, condensed milk, sweet confectionery desserts, sweet carbonated drinks.

Table of prohibited products

AMINO ACIDS

Amino acids are components of proteins. Additional intake of pure amino acids significantly accelerates recovery processes in the body, has a positive effect on health and improves many body functions.

Amino acids suppress catabolism, speed up metabolism, stimulate fat burning, help maintain muscle mass during intense fat-burning workouts, and improve the functioning of the body as a whole.

Promotes the production of the hormone leptin, which promotes fat burning. Increases insulin production (carbohydrate window).

The dosage rate is from 20 to 40 g per day.

How is taking amino acids different from taking protein?

It is generally accepted that amino acids work better when training for relief (reducing the level of subcutaneous fat). To increase muscle mass, it is better to take both protein and amino acids throughout the day.

What are the amino acids?

Complex

The preparations include almost all amino acids. They are divided into free and hydrolyzed. The second option accelerates the absorption of amino acids.

BCAAs

This is a complex of three amino acids – leucine, isoleucine, valine. These amino acids in total make up more than a third of all amino acids in muscles.

Individual amino acids

These preparations contain individual amino acids that are of great importance in themselves. For example, glutamine, arginine.

Form of amino acid preparations

Powder Tablets Capsules

In general, all forms are identical in effectiveness, but amino acids in powder form are the cheapest.

How to take amino acids?

Before and after training, 10-15 grams.

The morning intake, immediately after waking up, may include 5 g of amino acids with a glass of clean water.

BCAA amino acids can be drunk directly during training, say 5-10 grams, mixed in the water you drink during training.

During drying (working on relief), it is worth taking amino acids 4 times a day, 5-10 g.

Amino acid quality and how to check it

The drug must have a bitter taste. Amino acids taste bitter. The drug should dissolve very well in water. Correspondence of what is written on the package (color, taste) to what is contained in it.

BCAAs

As mentioned, it is a mixture of three amino acids: leucine, isoleucine and valine.

This mixture is generally considered very beneficial for health and physical development. Has no side effects.

Amino acids that make up BCAA:

Protect muscles from catabolic destruction Increase lean muscle mass Reduce the percentage of body fat Increase strength indicators Stimulate the production of insulin (and this is a very important anabolic hormone)

Arginine

It is a donor of nitric oxide (known for its hormonal activity in muscles). Arginine plays an important role in the division of muscle cells, in recovery processes after training, in the healing of injuries, removing waste products from muscles, strengthens the immune system, stimulates the production of growth hormone, and improves erectile function.

Taking arginine allows you to increase the intensity of training and increase the flow of blood into the muscles (pumping) during training.

How to take arginine

Three times a day. Before training (improves blood pumping into muscles), after training (improves recovery), at night (increases the secretion of growth hormone). Dosage – no more than 9 g per day. Start taking 1 g per day and gradually increase to 9 g per day. You can increase the intake by 0.5-1 g daily. The supplement should be taken in courses with breaks (see instructions for the drug).

GLUTAMINE (GLUTAMIC ACID)

Glutamine stimulates an increase in the secretion of growth hormone (manifold). Strengthens the immune system. Accelerates recovery after training. Has an anti-catabolic effect. It is useful to take at night.

How to take glutamine

Take glutamine 4-8 g per day after training and before bed.

Which amino acids to choose

AMINO GOLD (Ultimate Nutrition) SUPER AMINO 2222 (Optimum Nutrition) AMINO 2500 (PERFORMANCE) SUPER AMINO 4800 (Dymatize)

The best drugs with BCAA

INTRA FUEL (SAN) The drug has a very good taste. BCAA 12,000 POWDER (Ultimate Nutrition) XTEND (Scivation)

Recommended preparations with arginine

L-Arginine (SciFit) L-Arginine Power (Ultimate Nutrition) L-Arginine (Twinlab)

Sources[edit | edit code]

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PRE-WORKOUTS (PRE-WORKOUT COMPLEXES)

A pre-workout complex is a type of sports nutrition, the components of which make training much more productive, promote faster recovery and muscle growth. This product provides increased energy and ensures quick recovery after training.

Typically contain creatine with a transport system (increases strength and muscle mass), amino acids, carbohydrates, BCAA (provide muscle nutrition and suppress catabolism), arginine (improves muscle nutrition and ensures good pumping), vitamins and minerals (replenish lost substances through sweat), caffeine (stimulates performance), taurine (stimulates performance), beta-alanine (antioxidant and muscle restorer).

It is strictly not recommended to exceed the dosages recommended in the instructions for the drugs.

Be sure to take breaks from taking the supplement to avoid addiction and reduced effectiveness. Usually, after 12 weeks of use, you need to take a 4-week break.

You should start using the drug with a minimum dose and carefully monitor your condition during training.

Do not use medications in the afternoon to avoid disturbing sleep.

Recommended Pre-Workout Supplements

NO-Xplode and NO-Xplode 2 (BSN)

Jack3d (USP Labs)

Xpand Xtreme Pump (Dymatize)

Diet features

Athletes' nutrition varies depending on their body type. Its calorie needs, as well as the proportions of its diet, depend on this.

For people with different body types

All people, regardless of gender, are divided into the following groups:

• a mesomorph with an athletic build needs to maintain optimal weight;
• ectomorph, prone to thinness, needs to gain weight;
• an endomorph prone to obesity needs to lose weight.

Each of these types must follow specific nutritional guidelines.

The table presents the basic rules of nutrition by body type, depending on the goals of sports activities.

For gaining muscle mass

People belonging to the mesomorphic and ectomorphic types, during sports activities, need to gain body weight due to the increase in muscle tissue. They need to increase their caloric intake by consuming proteins, fats and carbohydrates in strict proportions.

Recommendations for adjusting nutrition for these types are presented in the general table above. It provides recommendations on how much to increase your intake of proteins, fats and carbohydrates.

For weight loss and burning subcutaneous fat

Endomorphs, who, as a rule, have excess body weight, need its qualitative reduction, which will occur due to fat, not muscle tissue. People with a similar body structure need to reduce their overall caloric intake. Read more about nutrition for an endomorph in our article.

The proportions of reducing the consumption of proteins, fats and carbohydrates are given as percentages in the table. It also provides recommendations for choosing products for people with an endomorphic body type.

Proper nutrition and exercise give amazing results for endomorphs when losing weight. At the same time, it is the balance of substances in the diet that is important with a general reduction in caloric content of food. To further stimulate fat burning, protein and other diets are used.

Depending on the body type, the consumption of certain products is regulated, the diet is adjusted, thus reducing or gaining body weight.

Read our article about creating a menu for fans of fitness nutrition for weight loss.

SPORTS NUTRITION FOR WEIGHT LOSS L-carnitine

The best and really safe drug for weight loss. In essence, it is a vitamin. The effect of taking it is not quick, but stable. Health and well-being actually improves.

Effects of carnitine

Accelerated fat burning Anabolic functions (stimulation of growth hormone production) Noticeable increase in mental and physical energy Reduction of cholesterol levels Increased resistance to stress Detoxification (increased removal of toxins from the body) Stimulation of tissue regeneration Prevention of osteoporosis Antioxidant effect

How to take L-carnitine

Recommended dose – 1-2 grams per day Take 1g in the morning on an empty stomach, and 1g before training. On days when there is no training, take before lunch. You should start taking the drug with one dose of 1 g (either in the morning or before training). With long-term use, the effectiveness of the drug decreases. Should be taken for 4 weeks with breaks of 2 weeks.

Sports nutrition for weight loss

The best L-carnitine preparations

L-Carnitine Concentrate (Multipower)

Liquid: Power System L-Carnitine (Power System)

Tablets: L-Carnitine 500 (Ultimate Nutrition)

There are also much cheaper analogues sold in pharmacies. For example, the drug Carniton. Keep in mind, carnitine has several contraindications!

How to take L-carnitine for weight loss

THERMOGENICS

Thermogenics are sports nutrition drugs that accelerate metabolism (its catabolic component), activate the activity of the central nervous system, and suppress appetite. They increase body temperature (this is the main effect of these drugs). They warm up the body, causing it to burn more calories.

The main component is caffeine or another similar substance. May also include yohimbine, guarana extract, various essential oils, carnitine, ephedrine, ginger, pepper extracts, Rhodiola root, etc.

Additional substances included in thermogenics accelerate the breakdown of fats, accelerate their transport, stimulate the production of certain hormones, suppress appetite, etc.

Thermogenics physically increase body temperature, increasing calorie expenditure, stimulate the thyroid gland, activate the nervous system, and suppress appetite.

Contraindications to taking thermogenics

Any heart problems. High blood pressure. Arrhythmias. Diseases of the thyroid gland accompanied by hyperthyroidism. Diseases of the gastrointestinal tract. Kidney failure. Liver failure.

How to take thermogenics

Usually 2-3 times a day on an empty stomach to maintain the desired concentration of drugs in the blood. The best time to take is morning and lunchtime. You should not take the drug in the afternoon, as sleep is disturbed.

Exceeding recommended dosages is hazardous to health.

You should take thermogenics for no longer than 1 month, and then you need to take a 1-2 week break, after which you can resume taking them. Continue dosing cycles until the desired result is achieved.

Side effects from taking thermogenics

Tachycardia (increased heart rate) High blood pressure Excitability and irritability Trembling in the limbs Sweating Insomnia Nausea Heartburn Digestive disorders (diarrhea, flatulence)

The first three effects are almost inevitable and to a certain extent acceptable. If you notice other effects, you should immediately reduce the dosage or stop taking it.

Quality thermogenics

Lipo-6x (Nutrex)

Stimulant X (Anabolic Xtreme)

Tight Hardcore (SAN)

Thermogenics should not be used unless really necessary. Still, the effects they cause are not healthy.

CALORIE BLOCKERS

Fat blockers

These are substances that irreversibly bind to food fats and prevent their digestion. These substances block lipase, an enzyme that breaks down fats, and increase the viscosity of gastric contents. This may cause stomach upset.

The basis of such preparations is the substance chitosan, a substance obtained from crustacean shells.

Sports nutrition preparations with fat blockers are taken 15 minutes before meals.

Any fat-soluble vitamins or fat-based medications should be taken 4 hours before or 4 hours after taking a fat blocker. It is not recommended to take a fat blocker drug more than three times a day.

Recommended Calorie Blockers

Cheaters Relief (BSN)

Carbohydrate blockers

Substances that bind enzymes that break down carbohydrates or bind irreversibly to food components, preventing the breakdown of carbohydrates into simple sugars.

Recommended Carbohydrate Blockers

Carb Block (Ultimate Nutrition)

Taken 20-30 minutes before meals.

DIURETICS

Diuretics increase urine output. The effect of the drugs is very short-term, but fast. Convenient if you need to quickly, but not for long, get sculpted muscles by removing subcutaneous moisture.

They reduce weight (not fat!) and develop muscles by removing water and mineral salts from the body.

Not recommended for people under 18 years of age. There may be side effects: itching, redness.

Recommended diuretics

Xpel (MHP)

Hydrazide (Muscletech)

Taken in the morning before meals.

OMEGA-3 UNSATURATED FATTY ACIDS

Omega-3 polyunsaturated fatty acids (PUFAs) belong to the family of unsaturated fatty acids.

The most important omega-3 polyunsaturated fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The human body is not able to synthesize these fatty acids from simpler substances.

It is recommended to supplement your daily diet with preparations containing omega-3 to accelerate muscle growth, reduce subcutaneous fat, and improve well-being.

Rich sources of omega-3 are fish oil, flaxseed oil, camelina oil, and fish dishes.

Of the preparations containing omega-3, those containing vitamin E are considered the best. This is due to the rapid oxidation of omega-3 in light and in the presence of air. And vitamin E is a powerful antioxidant.

Recommended sports nutrition products containing omega-3

Fish Oil (Universal Nutrition) EFA Lean Gold Gel (Labrada) Lipidex (SAN) Vaporize (MAN) Flaxseed Oil Softgels (Optimum Nutrition) Animal Omega (Universal) And also, of course, fish oil with vitamin E in capsules, freely sold in pharmacies .

Be sure to consider taking other supplements containing vitamins A, E, D when taking omega-3 supplements. The total amount of these vitamins should not exceed medical standards in order to avoid hypervitaminosis.

Almost all gainers, proteins, vitamin and mineral complexes already include omega-3.

Healthy fats and fatty acids

Authorized Products

The diet for athletes includes the following products:

• Soups, borscht in low-fat meat broth.
• Lean red meat (beef, veal, pork), rabbit, turkey, chicken.
• Various types of sea and river fish (salmon, sardines, pike, trout, tuna, perch, hake, herring, cod), as well as seafood (shrimp, crabs, squid, mussels).
• Cooked chicken eggs.
• Yeast-free bread with bran/added grains, crackers.
• Cereal products (buckwheat, oatmeal, wheat, brown rice), wholemeal pasta.
• Dairy/fermented milk products of medium fat content (milk, cheeses, cottage cheese, yogurt, kefir, fermented baked milk).
• Vegetable oils (corn, olive, sesame, flaxseed), fish oil, butter.
• Soy and soy products, legumes (beans, chickpeas, peas, lentils).
• Vegetables with a low content of starchy substances (cucumbers, zucchini, sweet peppers, tomatoes, carrots, onions, cabbage), garden greens.
• Sour fruits/berries (citrus fruits, apples, currants).
• Seaweed, various nuts, seeds, bran, sesame/flax seeds, honey, preserves, jams, dried fruits (dried apricots, dates, figs, prunes, raisins).
• Herbal tea, freshly squeezed juices from orange, pomegranate, apples, plums, green tea with lemon, rosehip infusion, coffee, still mineral water.

Table of permitted products

FOOD REPLACEMENTS

Meal replacements are sports nutrition preparations containing proteins, fats, carbohydrates, bacteria, mineral complexes, fatty acids, amino acids, vitamins and fiber in the best combinations. They cannot replace nutritious food! They resemble gainers in composition and action.

Useful for people who do not have the opportunity to constantly prepare their own food and do not have time for frequent meals.

Substitutes should be taken no more than 3 times a day. Under no circumstances should you completely replace your diet with these supplements! Can be mixed with milk, water. Be sure to follow the instructions for use.

The best meal replacements

Infusion (SAN) True Mass (BSN) Meso-Tech (MuscleTech) Whey Gold Meal (Optimum Nutrition) Hyper Mass (Multipower)

VITAMINS AND MINERALS

It is impossible to achieve noticeable results in strength training if you do not take additional vitamins and minerals. Regular nutrition is not enough for the full growth and development of the body.

It is necessary to take sports supplements of vitamins and minerals in courses with breaks of 1-2 months. It is very important to take high-quality, rather expensive drugs. They differ markedly from cheap ones in their effectiveness and content.

Recommended vitamin and mineral complexes

Animal Pak (Universal)

Opti-Men and Opti-Women (Optimum Nutrition) – separately for men and women.

Activite (MHP)

Vitamins for health. Everything you need to know about vitamins.

Sample sports menu for the week: recipes for every day

Sample sports menus for men and women have been developed. If you follow these recommendations, you can quickly get into the desired shape.

Proper diet for men

An approximate weekly diet for men with weight loss and active sports is given in the table.

When creating an individual menu for a man as part of proper nutrition for sports, it is necessary to adjust the amount of products based on individual indicators.

Preferred dishes for girls

An approximate weekly diet for women is presented in the table.

The set of correct menu products for girls listed in the table can be prepared in the form of salads, or resort to various cooking methods, except for frying.

Dietary supplements and sports nutrition for joints and ligaments

Taking dietary supplements for joints and ligaments is very desirable and even necessary.

It is recommended to take a course of joint and ligament supplements every three months to make them stronger and more elastic. Typically, such preparations contain glucosamine and chondroitin, oils and organic acids.

Recommended preparations for joints and ligaments

Teraflex (sold in pharmacies)

Animal Flex (Universal Nutrition)

NOT NECESSARY SPORTS NUTRITION

Liquid creatine (if it is not monohydrate) is too expensive and gives little effect.

Aplodan (MuscleTech) is a gimmicky but rather expensive creatine product.

Chitosan – reduces the digestibility of food. It is better to use complex preparations with chitosan.

Chromium picolinate – suppresses appetite, lowers blood sugar levels. Very similar to placebo.

Pantocreatine and anastane are very similar to an outright scam.

Post-workout complexes: Xpand Post, Cell Mass, Anabolic Halo Pro HardCore - are not worth the money you pay for them. It is much more productive to use gainers or proteins.

Dietary recommendations

Several useful recommendations that will help answer the question of how to eat properly for athletes.

• Create your own menu. There are many “magic” diets on the Internet, but none of them may be right for you. Study the necessary literature or consult a nutritionist;

• The standard distribution of BJU for professionals should be around 3:1:6;

• A sports diet should contain nutritious natural foods, without dyes or additives;

• Give preference to dark grains: brown rice, buckwheat;

• Use sports supplements with caution;

• Don't overeat or starve, there should be balance in food. You should feel full. Chew your food thoroughly while eating;

• During cutting and losing weight, the amount of calories consumed should be less than the amount received from food. Cardio exercise is a good way to lose weight. In a week of training at an average pace, you can lose about two kilograms;

HOW TO CHOOSE AND WHERE TO BUY SPORTS NUTRITION?

Come to the store, having clearly defined what exactly you want to buy. Take full advantage of the Internet and these tips.

Be conservative in your selection. Don't chase newfangled drugs. They, as practice shows, are just a combination of already known substances, and are much more expensive. All really working substances and mixtures have long been invented.

Trust only official dealers of trusted manufacturers: Optimum Nutrition, MultiPower, BSN and some others listed in this article. And remember, even from the same manufacturer, drugs for different purposes can differ significantly in quality.

Find one decent store and use only that one. It’s especially good if it has a discount system. This significantly saves money and reduces the risk of buying a fake to a minimum.

Look for reviews and opinions about new supplements and descriptions on the Internet before you buy them.

Pay attention to the integrity of the original packaging.

Pay attention to the expiration dates of the drug.

Russian sports nutrition products are significantly inferior in quality to their Western counterparts.

What happens if you don't stick to your diet?

Many people do not think about their diet at all, but poor nutrition can lead to sad consequences for the body. Moreover, poor nutrition means not just the consumption of fast food, but also large portions, lack of vitamins, and incorrect balance of nutritional supplements. What can poor nutrition lead to:

• Deep-fried foods contain many carcinogens. This can lead to the development of cancer;

• Excess salt and spices in foods gives them taste, but does not benefit the body. The risk of developing hypertension, kidney disease, and joint problems increases;

• An incorrect ratio of BZHU leads to a lack of minerals and nutrients in the body. You will feel hungry much more often than if you were eating healthy;

• Trans fats contained in foods negatively affect immunity and reproductive function. Trans fats include margarines and various spreads;

• Improper nutrition leads to obesity, stomach and intestinal diseases.