5 sports additives that exactly work

Everyone who monitors their figure and health sooner or later comes to the conclusion that ordinary nutrition, in order to achieve an ideal body and well -being, is no longer enough. You can help yourself in achieving a result with a special nutrition. About five sports additives that work exactly will be described in this article.

The best sports supplements

Thanks to the media, today there are practically no people who consider sports nutrition something dangerous. If a few years ago, many squeamishly called “chemistry”, then today everything has changed. Fitness and a healthy lifestyle have become trends.

The sports nutrition industry is developing semi -steps and protein, creatine and other sports additives can be purchased at almost any village.

Important: if many readers hear about protein, Heiner and Creatin for the first time, then almost everything used additives as multivitamins and fish oil. Maybe this will seem strange to someone, but these are some of the real-working additives.

What is protein for?

Protein is the most popular representative of sports nutrition. They are used by almost all athletes and most lovers. "Protein" is translated from Latin as protein. This additive is necessary to replenish the body's need in this most important substance.

There are a large amount of "protein from a can." Most often, protein is classified by:

• Waterproofing. Absorbed by the body almost immediately after taking
• Isolate. Absorbed by the body for 15-20 minutes
• Concentrate. Is absorbed within 1-2 hours
• Casein. The longest is absorbed by the body

Due to the different durations of assimilation, various types of protein are used at different times. Casein protein is optimal to take before bedtime, isolated before training, waterproofing after. And the concentrate in the days between training or just to replenish the amount of protein in the body.

How to take protein correctly?

To date, there are quite a lot of research about the influence of additional protein intake for the body. But, protein will only give an effect in compliance with the correct dosages.

How much protein is taken per day?

The usual dosage of protein is 1 -1.5 g per body weight per day. Do not increase the amount of this food supplement in the hope of improving progress. The body simply will not be able to learn the “extra” protein and lead it naturally or put it until better in the form of fat.

It is also not worth saving on this additive. If you take protein less than the specified dosage. Then the muscles simply will not have time to recover and there will be no effect from taking.

Important: protein should be taken not only during training days, but also on holiday days. The muscles need additional protein at any time. Regardless of whether you were in the gym today or not.

How to take protein for a set of muscle mass?

For a set of muscle mass, you can slightly increase the amount of protein. Some professional athletes take 3-4 g of this additive for body weight. But, firstly, today there are no authoritative research on this score. And, secondly, the body of a professional athlete and body of a fitness lover is very different. And what gives the effect of the pros does not always “work” on an amateur.

IMPORTANT: effective dosage of protein for gaining muscle mass of 2 g per kilogram of weight.

How to take protein to girls?

Protein is equally useful for both girls and men. Contraindications when taking this additive are some diseases. Since protein is not divided into “male” and “female” fundamental differences in the techniques of this additive between men and women.

How many times to take protein?

The daily rate of concentrated protein is best divided into several parts. The best option would be to use a milk cocktail with protein an hour before training and half an hour after it.

• To prepare a protein cocktail, one part of the protein powder and two parts of the liquid are taken
• You can use milk, juice, kefir and water as a liquid
• You can cook a cocktail in a shaker (such shakers are sold in all sports nutrition stores) or in a blender

Important: you need to understand that protein is not a “magical powder”. By itself, he will not “inflate” the muscles. Protein is the necessary "bricks" for muscles. And you are the builder yourself.

Is it worth taking creatine?

Creatine is a sports supplement that is used to increase strength, muscle mass and endurance. Creatine plays an important role in the body. This substance is necessary for energy metabolism and as a source of energy for muscles.

The normal amount of creatine in the human body is 100 g - 140 g. At the same time, spend up to 2 g of this substance daily. In small quantities, creatine is synthesized by the body. But, the level of this substance is replenished at the expense of food.

Creatine is found in meat, red fish and milk. But, with intense training, this substance must be used as an additive.

Important: Creatine is shown to vegetarians. Due to the low content of this substance in plant foods, adherents of such a power system do not receive this substance from products.

How to take creatine?

There are two schemes for taking creatine with and without loading. When loading the first 4-6 days, a large amount of this additive is used. Which then decreases.

The creatine acceptance system without loading involves taking this additive without changing the dosage. The system of loading by creatine of the body at first, followed by a decrease in dosage today, is considered more effective.

How much creatine is taken per day?

At the time of loading creatine, 20 g of this substance per day are taken. The amount must be divided into 4 doses of 50 g. The loading phase takes place 4-6 days.

After the loading phase, it is enough to take 2-3 grams of this substance per day for 12 weeks.

Important: twelve years ago, neuropsychiatrists from the Tokyo University proved that creatine has the same effect on the brain as on the muscles. The use of creatine allows you to increase the duration of intensive brain function.

How to take creatine with protein?

Recent studies show that creatine and protein not only do not interfere with each other while using simultaneously, but on the contrary, the effectiveness of each of these two additives increases. The main thing is to take into account all of the above both in the case of protein and in the case of creatine.

Creatine is taken before meals or after?

In 2008, studies were conducted on how best to take creatine. But these studies did not reveal the benefits of taking protein on an empty stomach, during or after food. In all these cases, the effectiveness of this sports supplement was the same.

But taking creatine is best with sweet juice. The thing is that insulin, the hormone produced by the body when eating sweet products, contributes to the better absorption of creatine.

How to take multivitamins?

Multivitamins are produced in different forms. In the form of chewing and sparkling tablets, in the form of injections, in the form of a liquid for oral and capsules. All of them are accepted in different ways. When taking multivitamins, you need to find the dosage of the drug on the package and follow it. Most often, it may look as follows:

• For chewing tablets - one day during eating
• In the form of a liquid for oral administration - 10 ml per day during meals
• In the form of capsules and tablets-1-2 twice a day

How to take a gainer for a set of muscle mass?

Another popular sports supplement is a gainer. This balanced protein-carbon mixture is used during a mass gain. Some manufacturers add creatine, multivitamins, fats and other components to the geiner.

Geiner is used by people with quick metabolism. That is, those who have the rate of metabolic processes does not allow you to build a large muscle mass.

How much to take a gainer per day

The dosage of the genener must be removed on the basis of the content of proteins and carbohydrates in this addition. Different brands of this product have a different number of these components. Therefore, it is better to know about the dosage on the packaging of the gainer.

You should not exceed the specified amount of this additive. Since the extra geiner will not be learned by the body. To receive this additive, using a shaker or blender, dilute the powder in milk, water or juice.

When is it better to take a geiner?

The best time to receive this additive is the “protein-carbohydrate window”. This term is called a period that begins immediately after training, and ends 1.5 hours after it. At this time, the body is in dire need of nutrients. Therefore, proteins and carbohydrates are used as intended, rather than transformed into fats.

Less commonly, but from this no less effective, the geiner is taken before training.

Fish oil benefits and harm how to take?

Fat paul -saturated Omega-3 acids are necessary for any modern person.

• Regardless of whether he is visiting the gym or not. In addition, Vitamins D, E and A enter the composition of fish oil.
• Fish oil strengthens the immune system and counteracts acute respiratory infections and influenza.
• Substances included in this food supplement carry out the prevention of atherosclerosis, improve the condition of the skin, nails and hair
• Use fish oil to treat rickets and improve human bone tissue
• Today, fish oil in capsules is very popular. Thanks to this form, taste discomfort is eliminated, but at the same time the benefit remains at the right level

How much fish should be taken?

The daily norm depends on the amount of substance in the capsule and is up to 6 pieces per day. You need to take this supplement three times a day during meals.

Fish oil in bodybuilding how to take?

In bodybuilding, fish oil helps to recover faster and is a catalyst for muscle growth. For people engaged in bodybuilding, the norm of taking this additive is 2-3 g per day. Better take in 2-3 times.

How long can I take fish oil? How many days do you need to take fish oil?

To prevent various health problems, you need to take fish oil in courses one month. There should be at least three such courses in the year. For medicinal purposes, as well as people involved in difficult working conditions or engaged in strength sports, the course can be 2-3 months.

Sports additives for joints and ligaments

People engaged in fitness need to closely monitor their ligaments. They are very demanding and their injury is fraught with long recovery. Therefore, more and more often special additives are used to prevent problems with ligaments.

There are three types of substances that are necessary for joints and ligaments. Such substances include:

• chondroitin Sulfate
• glucosamine sulfate
• collagen

Sports supplements can contain as one of these substances and all at once. But most often such additives are a mixture chondroitin With glucosamine.

• Chondroitin This is the construction protein of cartilage. The molecule of this substance is a carrier of water for the ligaments. Without water, they become fragile and wear out quickly
• Glucosamine It is formed in the body naturally. But, in case of violation of metabolic processes, the level of this substance can decrease, which will lead to a deterioration in the quality of the joints and ligaments. Glucosamine directly or by entering into reaction with other substances is involved in the formation and strengthening of cartilage and bone tissue
• Collagen This is an important substance for the formation and proper operation of the joints and ligaments. But, by the age of 25, the body reduces its production. Therefore, taking this substance in the form of additives will help to avoid problems with this part of the musculoskeletal system

Sports additives: tips and reviews

Nikolai. I am engaged in powerlifting and can no longer imagine my life without protein, carnitine and other additives. But, it is important not to forget about such a “additive” as water. Without a normal drinking regime, none of the above sports will work. Normal dosage of water is that you drink a multiplied by three.

Olesya. And I'm losing weight with protein. Many diets in the fight against excess calories reduce the amount of protein. I make up with protein. You just need to buy a pure concentrate. Such in which there are no impurities of carbohydrates and other substances.

Video: Sports nutrition. Sports supplements from Denis Semenikhin