The phrase "sports nutrition" combines drugs and concentrates, which are specially designed for people heavily involved in power sports. Created to increase the performance of strength, endurance and muscle share.
Athletes during resistance training need increased amounts of energy than people who are not involved in sports. It does not apply to those who are trained for the discharge of body weight. Eating habits are not able to provide such a person high-calorie foods.
Sports nutrition is only a supplement to the usual diet, so without the right foods full of protein, they will not let weight gain and does not improve other indicators.
For comparison: one calorie sports nutrition cup exceeds a plate of fried potatoes meat, but it does not mean that beginners need to completely abandon the meal and go only additives.
Content:
- Types of sports nutrition for beginners
- How to choose the sports nutrition for beginners
- admission rules
Types of sports nutrition for beginners
Additives that are suitable for beginners:
- vitamin and mineral;
- gainer;
- creatine;
- BCAAs;
- Whey protein complexes.
Gainers - complexes consisting of protein concentrate and carbohydrates. They are designed to replenish energy wastage after workouts and weight gain.
Application helps beginners to increase body weight and achieve better power performance by increasing muscle mass. This effect is caused by the fact that the necessary building material and calories as protein enters the body at the right time - during exercise or after its closure.
Creatine affect the growth and recovery of muscle fibers due to administration of a sufficient amount of easy digestible protein, thus it creates a power base for more intensive and extensive training in future.
Beginners should know that Creatine is only suitable for gipostenikov (people slim build), since remaining a certain amount of carbohydrates can be deposited as a layer of excess subcutaneous fat fiber.
creatine - Nitrogen-containing acid, which is directly involved in metabolism and energy processes occurring in muscle and nerve cells. Athletes who perform exercise with the additional weight is used to increase creatine muscle force production.
Creatine helps to accelerate the release of the required amount of energy reserves in a short period. The systematic use of creatine in muscle contributes to the appearance of relief by increasing the muscle. Used to restore the sportsman strength after grueling workouts.
Amino acids - a kind of building blocks for constructing proteins. Without the receipt of additional amino acids in the athlete is not worth thinking about the growth of muscle mass. Amino acids perform essential bodily functions:
- recuperation after intense training;
- strengthening the catabolism of fat in the subcutaneous fat;
- the function of energy depot;
- increase in muscle force production.
The most important influence on the body of the athlete have three amino acids isoleucine, leucine and valine. Is the general term BCAA, which are designed to accelerate the start of growth of muscle mass and increase its strength characteristics at beginners.
proteins - a complex of amino acids, which are connected in a chain. During power exercises proteins contribute to obtaining the desired increase in muscle mass. Used for weight loss and "drying".
Useful impact on beginners serum proteins have a shape consisting of a concentrated mixture of proteins obtained from whey. These proteins are referred to as fast as the speed of their metabolism in the digestive tract can not be compared to the proteins that a person receives from their usual food.
Thanks to the use of proteins in the body creates a depot of free amino acids, which are used to fill the plastic function, manifested in building muscle tissue.
How to choose the sports nutrition for beginners
In the selection of sports nutrition is necessary to proceed from individual to individual: height, weight, condition of the cardiovascular system, the metabolic rate.
The product must be checked, to meet the criteria, based on the physiology of the novice athlete.
Better to choose supplements known manufacturers, won the trust of professionals.
The composition must be balanced and correspond to its price policy.
Pay attention to:
- ease of use and storage;
- assimilation rate, which is best suited to a specific metabolism;
- high nutritional value, which satisfies the needs of the body, in addition to the usual food;
- ease of dosing additives themselves, and larger doses.
For those who are just starting to build a muscular body, sports nutrition choose easy, as it is sold on the market, in a shop.
Power beginners should consist of most of the foods: meat, fish, eggs, soy, cheese, milk, etc. These products contain the greatest amount of protein and sports supplements the first month of training will not benefit due to the fact that a newcomer needs to accelerate metabolism and to learn how to do the exercises, which further will increase muscle masses.
Microtrauma that provide muscle growth at the initial stage of training are not so large as to complement the food more than the amount of protein. In addition to the initial stages of power growth, muscle size, endurance is due to the fact that the body learns more economical to consume energy reserves.
Proper and balanced diet - a substitute for the supplement in the initial stages. The main thing - remember that sports nutrition - has no effect on the athlete, if he does not consume adequate amounts of protein, fats and carbohydrates.
Sportpit - secondary and usual protein foods a would take place in the athlete's diet. After the beginner athlete has learned to correctly contract muscles, provided the muscle hypertrophy (3-4 months), cited data volumes in the consistency (about six months) - it is possible to draw the eye to some sports supplements, which accelerate muscle growth masses.
admission rules
The selection of sports nutrition important - optimal calculation, based on the current body of the athlete. For people with ectomorphic figure the best choice would be the gainer. It is taken after each training session, drinking with 350-400 ml of water or milk. The procedure must be repeated at 2 hours after recovery.
For people with mesomorphic and endomorphic figure the best choice is a complex protein that is necessary to drink after every workout and before going to bed.
Complex protein supplements contain serum, medium (egg, animal) and casein protein, which is contained in sufficient amounts in cow's milk.
This component of the drink is enough for the novice athlete with mesomorphic or endomorphic type Body at the initial stage of training for the normal progression of which may exceed the expected indicators.
Gainer composition is similar to the protein, the only difference - the addition of carbohydrates. The gainer contains maltodextrin. This is an acceptable choice for ectomorphs as Gainer provides rapid muscle gain.
Further good choice in sports nutrition - casein protein for ectomorphic physique. Mesomorphy endomorphs and suitable whey protein following strength training and casein protein before bedtime.
Selection of highly specialized protein is definitely better, but in this situation, feel a strong change purse athlete. Integrated additive will be sufficient: and after exercise, and for receiving at bedtime.
Highly specialized protein consists of only one type of protein: fast, medium or long. It is for these indicators is determined by the rate of metabolism and absorption in the body of the athlete.
Vitamins and minerals in the opinion of experienced athletes topped the list originally required the supplement. Not ruled out buying a fake. The smart choice - the selection of a multivitamin complex in the pharmacy.
Receiving amines makes sense if the athlete adheres vegetarian diet arrived or drying period, which is the loss of body fat while maintaining lean muscle. In other situations, it is unnecessary. Amines - an expensive protein is due to the fact that the ratio of price - the weight does not always correspond to the actual performance.
Plus amines:
- which is selected composition of substances, which contains only the required amines for muscle growth;
- instant assimilation speed.
After training, the body begins enhanced recovery, wherein a would occupy the role carbohydrates rather than proteins. Therefore it is better to use protein shakes, containing in its composition, not only pure protein, but also a sufficient amount of carbohydrates.
Own situation - vegetarian athletes, as their diet of animal protein deficiency. In such cases it is necessary to carefully monitor the amino acid profile and the additive - a good solution.
Creatine - the most recent, but effective sports supplements. According to the classification of creatine referred to as "nutrition for muscle growth." The only feature of creatine - an untimely effect, as after starting should take about two weeks to become the first tangible result.
Creatine has a cumulative effect. First, it accumulates in the body and only then starts to perform the function intended for it.
Do not just spend money on expensive supplements, do not bring any benefit in the first months. It is better to spend all this money on a balanced and proper diet.
Only after several months of hard training you can start taking the starting additive. Top bodybuilders begin with the reconstruction of the power that is much more complicated point in leading healthy lifestyles, rather than enhanced training.