The best sports nutrition regimen. How to take sports nutrition correctly - guide

Every day I get asked “how to take sports nutrition?”, how to use protein, gainer, amino acids, etc. People do not quite understand that this is a supplement to the diet, but not as a replacement for it. Therefore, in order to tell exactly when to use something, you need to know your lifestyle, your daily routine, etc. Agree, I cannot know this, so there cannot be an exact answer for everyone. But I am giving you the basics so that you can understand when and what supplement to take.

How to take protein to gain muscle mass

This is a protein supplement and you should only take it if you cannot get the required amount of protein from regular foods. For example, you are an athlete who weighs 80 kg; to gain muscle mass, you need 2 grams of protein per 1 kg of body weight, that is, 160 grams of protein. Let's say you ate 500 grams of meat and didn't eat anything else containing protein. A pound of meat contains approximately 100 grams. squirrel. And you need 160, therefore, you can take 2 servings of protein of 30 grams each.

It should be taken between meals, or when the meal was only carbohydrate. There is no need to consume it after a workout, since afterward we need carbohydrates, not protein. A multi-component protein between meals is best for this purpose.

How to take gainer

This is a high-calorie supplement that is based on carbohydrates. To understand when and how much to drink gainer, you need to understand how many carbohydrates you ate per day. Each person has his own needs for carbohydrates, they must be calculated using the trial method. For example, you determined that during the period of mass gain you need 300 grams of carbohydrates. And you ate today, for example, only 200 grams of rice, which is 150 grams. carbohydrates. This means we need to get the remaining 150 grams from the gainer. Each supplement has its own composition, so you need to read on the back of the can how much protein and carbohydrates are contained in a serving, based on this, you can understand whether you should take 1 or 2 servings. Again, if you have eaten the required amount of macronutrients from regular foods, then you do not need supplements.

You need to take the gainer either between meals, or an hour before or 30 minutes after training.

How to take amino acids

If you consume protein, then there is no need to take amino acids separately, because protein contains a complete set of amino acids.

You can take them, for example, if you don’t get enough protein from your diet, and you no longer have food in you, and you’re tired of protein, then you can take several tablets after each meal. In principle, I don’t see any point in taking them when the protein is the same, only cheaper. Moreover, manufacturers often deceive by pressing ordinary protein into tablets.

BCAA how to take

When gaining muscle mass, this product is generally useless, as are complex amino acids. Firstly, these are only 3 essential amino acids, and muscles need all 8. Secondly, protein or any protein of animal origin contains these 3 amino acids, even soy, BCAA in large quantities. So during the period of mass recruitment this will be a transfer of money.

They can only be consumed during cutting, then they will serve as a source of energy during training through the process of gluconeogenesis (conversion of amino acids into glucose). Do not take more than 10 grams at a time, because... will not be digested. Can be taken before strength training and before cardio.

How to take creatine

As I wrote about it, I think this supplement is for beginners. It is unlikely to work for an experienced athlete, because... your creatine reserves have already been developed to the limit. Suitable for a beginner.

Since insulin transports creatine into the muscles, and carbohydrates cause a large release of insulin, this means that creatine must be taken with fast carbohydrates. I also think that all these downloads are just a marketing ploy so that you spend this supplement faster and come back for a new one sooner.

5 grams of creatine per day is quite enough, taken with something sweet, for example, washed down with juice.

How to take l carnitine

Many consider it a fat burner. This is wrong. By itself, it does not burn fats, it only transports them to the mitochondria, and there they are burned, and only if there is a calorie deficit. L-carnitine is simply an “elevator”, you can take the elevator or you can walk up. The elevator is more convenient, a little faster, but you still need to get to it, wait for it, etc. Also with l-carnitine, it is only an assistant.

3 grams half an hour before strength or cardio exercise will be enough.

Friends, there is no need to listen to sports nutrition sellers, since it is in their interests to sell as much as possible. If they sell you protein and separately amino acids and bcaa, just give my reasons, and you will see how the seller hesitates. Remember, this is a business first and foremost, and each supplement should be chosen only when necessary.

Now you know how to take sports nutrition correctly!

You can often hear negative reviews from users that sports nutrition does not provide any effect and that it is a waste of time and money. I hasten to refute the words of these “experts”; there is an effect, but only if the supplements are taken correctly.

Most people, when buying sports nutrition, for some reason do not read the instructions for use. Although it would seem that the simplest and most banal thing is to familiarize yourself with the manufacturer’s recommendations. Many people prefer to listen to their “smart” neighbor and his advice, and then complain that there is no point.

So, I repeat once again, before you start using sports supplements, you need to know how to take sports nutrition correctly, only then will they begin to work and perform their function.

Sports nutrition is an additional source of energy, which makes it possible to exercise for a longer time with greater loads. Consequently, productivity increases and the desired parameters are achieved faster.

There cannot be any harm specifically from sports nutrition (unless there are direct health contraindications), because this is a product made from natural raw materials, these are not steroids, which contain chemicals. On the contrary, sports nutrition improves metabolism, helps strengthen the immune system, and also enriches the organs with essential microelements and vitamins.

There may be a negative reaction from the body if you exceed the dosage or use the drug incorrectly. It’s also worth remembering that when using biological supplements, you must have physical activity in parallel, otherwise the product will not only not work, but can also harm your organs.

The conclusion from what is described above will be traced throughout the article, the main thing is to follow the rules for taking each supplement separately, you need to know this and follow it.

How to use sports nutrition

The dosage depends on many factors: weight, height, workload, length of time involved in sports (whether you are a beginner or a professional). If you bought sports nutrition for the first time, and you are just starting your journey in sports, then it is best to divide the indicators indicated on the packaging by three, since they are indicated for more professional athletes.

The test period, which will give you the answer to whether this company’s sports nutrition is right for you, lasts three months, after which you need to take at least a month of rest. The body will signal if the sports supplement does not suit you, then you need to try another one (change the company).

Yes, the selection of your sports nutrition occurs only by trial, all athletes go through this, there is nothing wrong with it, but later you will already know what to use. There is no one good drug that will help everyone. The individuality of the body poses a difficult task for us, but it is feasible. Now let’s take a closer look at the substances that make up sports nutrition.

Amino acids

Amino acids are a component of protein, so their area of ​​action is similar. Taking amino acids helps restore strength and muscles after physical activity. They are involved in the formation and growth of muscle mass. There is no particular point in drinking amino acids if your sports nutrition already contains protein, essentially they are the same thing.

It would be more rational to divide the daily dose of amino acids into two portions and drink them at different times. The first part of the mixture, diluted in water or juice, is taken between meals (breakfast and lunch), and the second half is drunk immediately after working out in the gym.

Amino acids are mostly used to lose excess weight. But it is also effective in case of weight gain. This is a broad-spectrum sports nutrition.

Protein

Direct building material for muscle tissue. Thanks to it, the body is enriched with energy and strength. Protein, entering the body, breaks down into amino acids, after which they undergo a period of transformation and are reassembled into another cellular protein, which is part of muscle tissue.

In order for the protein to work correctly and perform its functions, it must also be taken according to a certain scheme. Divide the powder into two parts and take one dose after breakfast, and another hour after training. If there is no training, then the second portion should enter the body after lunch.

Protein mixed with milk is well absorbed, but if you have problems with milk absorption, you can simply dilute the substance in water. This is a personal matter for everyone, although this drink will still be tastier and more enjoyable with milk.

Gainer

The gainer contains two important substances for the body: protein, which is already well known to us, that is, protein, as well as carbohydrates. Carbohydrates are the most important building block of muscle cells. It is he who will enrich the body with strength for the whole day. Provided the correct dosage of carbohydrates in the body, productivity will increase significantly and remain throughout the day.

You need to take the gainer in the same way as protein. Twice a day: after breakfast and after training. If you include it in your diet, you don’t have to spend extra on protein, since you will get it in the required quantity from the gainer.

Just like protein, you need to mix the gainer with milk or water, whichever you prefer, although better absorption still occurs with milk.

Creatine

A substance that our body produces daily. If you take it additionally, the body receives an additional supply of energy, with the help of creatine you can extend your workout, you will have enough strength to increase the load.

There are often articles that say that creatine is best taken along with protein and gainer, but there is other information along with this. That it is better to take it separately from all substances, as an independent supplement. So, if you take it separately, then for better absorption you need to drink it, for example, with grape juice, because when taken together with carbohydrates, the drug is broken down and absorbed better. If taken together with a gainer. Then the carbohydrates that trigger the dissolution process will be taken from it.

Glutamine

Another amino acid that is part of protein. Thanks to this conditionally essential amino acid, the immune system is strengthened, and also, if you drink it, muscle growth is accelerated. This amino acid slows down the process of protein breakdown, helps the athlete recover after training, and tone the muscles. It has a fairly wide range of effects, so we can say that it is useful to include the substance in your diet. Glutamine is found in the blood and muscles.

The daily dose varies from 4 to 8 g, it should be divided into two doses, and taken after lunch and immediately before bed. It is best to take this amino acid separately from other drugs, then its effect occurs most quickly and the effect improves.

BCAA

A complex of essential amino acids that work through interaction with each other. Thanks to this complex, the body can independently synthesize any amino acid. Additional intake of these amino acids is necessary for people who have increased physical activity.

This drug should be taken quite often, before training, directly during training and after it, after one hour. The daily intake should not exceed twenty grams, but it is optimal to take five or a little more grams at a time.

Most people involved in bodybuilding or fitness simply do not know how to take sports nutrition. Most often, they are interested in what kind of sports nutrition to gain muscle mass should be taken and the best (correct) way to do it. This article will tell you when to take some popular supplements and how to get the most benefit from them.

How and when to take sports nutrition correctly

There are 3 types of well-known and proven supplements for gaining pure muscle mass and strength, namely:, and. But what is the best time to take these supplements?

Protein powder

1. The most important time to properly consume protein powder is immediately after training, 40-50 grams. Muscles are like a sponge; they need instant nutrition to repair and grow.
2. The next most important time to take protein is before 20-30 grams. You will sleep for about 8 hours. That's a long time without protein.
3. As soon as you wake up, take 20-30 grams of protein 30 minutes before a full breakfast. This will help stop the catabolic effects that your body has undergone during the night's sleep.
4. Be sure to take 20-30 grams of protein half an hour before going to the gym. This will help reduce the catabolic effect of your strength training.

Above is the best time to take protein. And it doesn't have to be protein powder. If you have the opportunity, you can get all the protein you need from regular food. But the protein supplement is better absorbed. The choice is yours! Without skipping any of the four cocktail doses, you will feel changes for the better.

How to take Creatine

I think everyone knows the benefits of using creatine. It hydrates muscles to aid in protein synthesis, which helps improve recovery between sets and workouts. Take creatine 30 minutes with juice or protein before and immediately after your workout. This mixture will create an anabolic state for the muscles and help prevent their breakdown (catabolism).

In addition to these two important points of taking creatine, you can add a couple more doses throughout the day. I recommend 25-30 grams of creatine per day during the loading phase (lasts about five days), and then move into a maintenance phase of 10-20 grams of creatine per day, which will last about a month.

How to take Glutamine

As one of the most abundant amino acids in muscle cells, glutamine aids in recovery by strengthening the immune system. Therefore, it is imperative to take glutamine immediately after training (10 grams) along with a post-workout shake. Also, most studies show that 5 grams of glutamine before bed significantly increases growth hormone levels.

It's possible to take all three of these popular supplements together, but it will make it harder for you to figure out which supplement works best for you and which is a waste of time. Everyone's metabolism is different, so be patient and give the supplement time to do its job! Use one supplement for 4-6 weeks and document your results. Over time, you will understand what works best for your specific goals.

Sports nutrition, as a rule, refers to various biologically active supplements containing all the nutrients 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 full responsibility. Before using any supplement, you should carefully study the question: how to take sports nutrition correctly. This is due to the fact that taking supplements incorrectly will not bring any benefit to the body, and can cause harm.

Sports nutrition is usually referred to as various dietary supplements.

Nuances of choosing sports nutrition

Fitness or sports activities do not always need to be combined with taking dietary supplements. However, taking the right supplements will help you achieve your goal faster than simple workouts. Quite often, beginners, not knowing which sports nutrition to choose from a huge selection, make a mistake. A short review of sports nutrition will help you 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 increase muscle mass. It is obtained from several sources, both animal and plant. Each of them has its own absorption rate.
• Gainer is a protein-carbohydrate mixture designed for rapid weight gain. This supplement is used primarily by thin people who cannot gain the required weight on their own. For those who are prone to gaining excess weight, taking a gainer is contraindicated, since the fast carbohydrates included in its composition will turn into fat deposits.

Gainer SCI-MX Muscle Meal Leancore 2.2 kg

• Creatine is an acid formed from the amino acids arginine, glycine and methionine. 95% of this acid is found in muscles. In the process of its breakdown, energy is generated and muscle endurance increases.
• BCAA is a complex of three essential amino acids. With sufficient quantities, the body can independently synthesize all other amino acids from them. BCAA amino acids preserve muscle tissue and increase its endurance.
• are supplements specifically designed to combat excess fat deposits. Depending on their composition, they are designed to convert fat in the body into energy, reduce appetite, stimulate metabolism, and remove excess water from the body.
• Vitamin-mineral complexes are especially necessary for athletes, since heavy physical activity consumes a large amount of vitamins and minerals. In this case, the vitamins supplied with food are not enough, and an effect called a “training plateau” occurs. In order to avoid this, you need to include a vitamin and 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. First, decide on the purpose for which you started playing sports. It is worth considering that taking some supplements is not advisable for girls. Therefore, it is advisable to consult with experts in this field who will help you choose the most suitable dietary supplements. This could be your personal trainer or a sports nutritionist. However, when seeking advice, make sure they have the necessary qualifications. It is best to buy supplements in specialized stores.

What supplements should girls choose?

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

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

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

Among all types of additives, there are some that girls have absolutely no need for. This may include:

• gainer, which contains fast carbohydrates and promotes weight gain, which girls most often want to get rid of;
• creatine is used only when doing strength sports;

Creatine is used only when doing strength sports

• anabolic formulas that stimulate testosterone secretion.

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 website, where there are always promotions, 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, they can be found at.

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

Protein is better absorbed when mixed with milk. If you are lactose intolerant, you can mix it 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 a person.

Gainer, like protein, is mixed with milk or water. It must be taken in the morning and after training. It is not advisable to use this supplement at night, as this may lead to the growth of fat deposits.

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 to take it 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 it with 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 advisable to combine vitamin-mineral complexes with meals, as they irritate the stomach. The dosage is indicated in the instructions for use.

The diet of people actively involved in sports includes not only the regular menu, but also a special group of products called sports nutrition, which allows you to achieve certain goals set for the athlete. Sports nutrition helps you get rid of extra pounds or, conversely, gain weight, increase muscle definition, and increase endurance and strength. All this works only when the nutrition is correctly and competently selected.

The peak of popularity of bodybuilding in the CIS countries occurred in the first half of the nineties, when gyms were widely installed in basements and semi-basements. These times were distinguished not only by the equipment and location of rocking chairs, but also by the underdeveloped sports nutrition industry. It was possible to purchase separate TwinLab and Vader products, as well as Belarusian proteins “Atlant” and “Arena” packaged in plastic bags. You could buy a variety of steroids without much difficulty.

Currently, anabolic steroids of synthetic origin are prohibited and equated to narcotic substances. This in no way influenced the choice of sports nutrition, since today the athlete has free access to a huge number of products of natural origin. On the territory of Russia they are classified as dietary supplements - biologically active additives. The expansion of the range of sports nutrition was facilitated by the emergence of foreign and domestic companies actively using advanced technologies.

A large selection certainly makes an athlete’s life easier, but requires a clear understanding of each product presented. This will allow you to select a drug that ideally matches the goal set for the athlete, as well as his own individual characteristics.

There are a huge number of different active food additives, but the most widespread are the following:

• protein concentrates;
• gainers;
• creatines;
• L-carnitine;
• amino acid complexes;

Each drug has its own purpose and application features.

Protein shakes are the most popular way to fuel muscles. The term "" means "protein". It is the main material for the growth of muscle tissue. The amount of pure protein in protein concentrate is about 70-90 percent. No other product can boast of such a composition.

Another advantage of a protein shake is that it is not only high quality, but also quickly absorbed by the body. If the absorption of meat after consumption takes 2-3 hours, a protein shake takes 30 minutes. To obtain a pure protein isolate concentrate, natural products such as whey, eggs, meat, milk, chickpeas, peas, and soy are processed and evaporated.

The most popular protein concentrate around the world is whey. This is the best biological supplement for active muscle growth. Whey protein, in addition to being quickly and easily digestible, contains amino acids. The latter play a crucial role in building sculpted muscles, since they maintain the tone of existing muscle tissue and promote the synthesis of new ones.

They represent the best sports nutrition for people with an ectomorphic - lean physique, for beginners who do not have muscle mass, which is the “base” for building a muscular, massive body. This makes a striking difference between a supplement and a protein shake.

The composition contains not only protein, but also free, quickly digestible carbohydrates, a special complex of vitamins and minerals. Thanks to this combination of components, carbohydrates release energy, which is required by ectomorphs or people with a fast metabolism to speed up the process of increasing total mass for the subsequent formation of massive muscles.

Consists of methyl guanide acetic acid concentrate. It is present in small quantities in fish and meat. The action of the supplement is aimed at increasing endurance and stimulating recovery processes in the body after regular training.

This type of sports nutrition is actively used by both beginners and professional athletes during periods of repeated stagnation. For bodybuilders, consumption not only increases endurance, but is also a kind of impetus for further development.

L-carnitine

A popular dietary supplement for losing weight, which has a pronounced fat-burning effect. Levocarnitine is produced in the human body in the liver, but in small quantities. The process of its synthesis in laboratory conditions began to be simulated in 1960. The substance stimulates the process of destruction of fat deposits, during which energy is released. This allows you to take it not only for the purpose of losing weight, but also to turn existing fat into muscle.

Amino acid complexes

They are a supplement that optimizes metabolic processes so that all the substances used by the athlete are absorbed by the body correctly and efficiently, that is, they do not turn into fat deposits. In addition, of the existing twenty-two amino acids that ensure proper metabolism, nine are not produced in the human body, but are supplied exclusively with food.

Their lack negatively affects the training process. The best way to provide them in the required quantity for an athlete is amino acid concentrates. They are available in both capsules and liquid form. This allows you to choose the most convenient form for use.

BCAAs

It is a complex consisting of valine, isoleucine and leucine. It stimulates the efficiency of metabolic processes, allowing you to increase muscle mass, and serves as an additional source of energy for better and more productive training, since it significantly increases strength.

Pre-workout supplements

They are preparations based on minerals and vitamins. They are taken before sports in order to increase the overall tone of the athlete, give freshness and vigor, and increase endurance. This has a beneficial effect on the quality of training, making it as useful and productive as possible.

Intended for use before training, it contains psychologically and physically active stimulant substances: geranamine, beta-alanine, caffeine. Some medications may contain BCAA and creatine.

Nutritious protein bars

They serve as a source of quick energy replenishment and include: compressed cereal, milk (casein) or egg white, muesli or nuts. The bars are great for use both before and after a workout to eliminate the “protein window” effect.

Arginine and other nitric oxide donors

Muscle tissue continuously produces nitric oxide. Therefore, it is of paramount importance for muscle development and growth. Donors have a similar operating principle. They stimulate active production of testosterone and growth hormone.

Supplements for strengthening joints and ligaments

Essential for bodybuilders and those who lift heavy weights. This group of drugs is represented by additives such as collagen, glucosamine and chondroitin.

How to take sports nutrition correctly?

There is nothing complicated about taking dietary supplements. The main thing is to strictly follow the instructions from the manufacturer and adhere to the recommended dosage. If the instructions for a gainer or protein concentrate indicate a dosage of 1.5 grams for every 1 kilogram of an athlete’s own weight, this is exactly the amount of the drug required per day.

Increasing the dosage will not adversely affect your health and will not bring any side effects. All excess drugs that are not absorbed by the body are simply excreted, that is, they come out naturally.

Gainers for ectomorphs and proteins It is best to consume directly on days of sports activity. They are taken an hour before training and immediately after training. It is recommended to drink cocktails on rest days, no more than once a day.

Creatine and pre-workout supplements should be taken when inevitable “stagnation” occurs in training, characterized by a decrease in motivation for sports. These drugs allow you to get the necessary push to continue moving towards achieving the desired result. They should be consumed in limited quantities. If you overdo it, they will become addictive, that is, they will stop bringing a pronounced effect from taking them.

This sports nutrition regimen is intended for experienced bodybuilders. Beginners starting training require a slightly different approach. For the first months of playing sports, it is enough to take a gainer or protein.

The nuances of choosing the right sports nutrition

Both foreign and domestic manufacturers produce dietary supplements for athletes. Imported drugs are much more expensive. And if an athlete is faced with the question of choosing which manufacturer to give preference to, he should be guided by the fact that the best products were and remain the ones from Optimum Nutrition, Twinlab and Weider. These companies have an impeccable reputation.

There is no need to succumb to the temptation to buy cheap products. A low price is a sure sign that the buyer is faced with either a low-quality product or a counterfeit. Saving on your own health, results and effectiveness of training is highly not recommended. It is best to choose food from trusted manufacturing companies. To buy a truly original drug, and not a fake, you need to make all purchases exclusively in specialized, reputable large chain stores.