Many sports nutrition users trumpet that this or that supplement does not work, that they ran into a fake, that the effect is weak, that the product is a dummy, so as not to join their ranks, let's look at the CORRECT use of sports nutrition so that it works and brings the expected and most importantly , the desired effect!
Protein
It is advisable to mix the protein with milk; if milk is not digestible, then with water. You can drink protein in the morning, at night, between meals and after training, depending on the type of protein and your goals. How much protein you need and how much protein is absorbed at a time, see our other article “Protein, how much do you need to get big.”
Gainer
The gainer is also mixed with milk or water. Gainer must be drunk after training, as well as between meals and in the morning. Consuming weight gainers at night can lead to unwanted fat growth. The amount of gainer should be calculated based on how many calories you need to get per day.
Creatine
Contrary to some manufacturers' claims that creatine should be taken with food or protein, creatine is best taken alone and in separate form, i.e. not as part of a protein or gainer, but in a separate form or together with the transport system. Creatine in its own form or with the transport system is absorbed much better! It is better to drink creatine separately between meals, stirring it in grape juice, 5 grams of creatine per 1 glass of juice. If creatine comes with a transport system, usually a mixture of carbohydrates, then creatine can be mixed in water, since the carbohydrates that come with creatine will replace grape juice. Creatine is drunk separately from everything else so that during the digestion process it does not break down and turn into a useless product, transport system and grape juice are used for the same.
Amino acids
Amino acids can be drunk with water, juice, any liquid, both in the morning and during the day, and between meals, and at night, as well as with food, before eating food and after, i.e. at any time, they will be learned always and at any time. You can get the amount of amino acids you need by reading our article “Amino Acids”.
BCAAs
It is better to drink BCAA or BCA before, during and after training, this perfect time to use BCA with water, juice or any other liquid. You can drink them with food, protein, or just about anything. For the effect of BCAA to be felt, you need to drink about 5 grams at one time. In general, they are consumed from 5 to 20 grams at a time. Naturally, 1 gram of BCA will have an effect, but not what you expect from them.
Glutamine
A very delicate and unstable amino acid, glutamine must be mixed in water and drunk immediately. It is best to drink glutamine separately between meals or in the morning and at night, but you can also mix it with protein or gainer or regular food. The dosage of glutamine should be from 5 to 20 grams, since most of it is destroyed in the stomach without ever entering the blood.
Vitamins, minerals, herbs
Vitamins can be taken with water at any time of the day, but preferably with food, either immediately before a meal or immediately after a meal, since with food they irritate the stomach less and are better absorbed. Dosages of vitamins must be looked at depending on the manufacturer and adhere to the manufacturers' instructions.
Fat burners
Fat burners should be taken with water, in accordance with the manufacturer's instructions, or half an hour before training.
L-carnitine
As a strengthening agent, you can drink L-carnitine at any time of the day, with water or with food. As a fat burner, you should drink it 30 minutes before training, starting with a dosage of 1 gram and, depending on your feelings, gradually increasing it. Typically, L-carnitine is already felt well at a dosage of 1-3 grams.
Pre-workout supplements
It is necessary to drink 15-45 minutes before training, stirring in water or juice. Pre-workout complexes must be taken on an empty stomach, i.e. Before using a pre-workout complex, you should not eat for at least 1 hour, but preferably 2, since the ingredients included in the complexes are destroyed in the stomach and the complex no longer works as it should.
Training complexes
You need to drink during training instead of water, naturally dissolving the training complex in water or juice.
Post-workout complexes
You should drink it immediately after training, depending on the complex, dissolving it in water, juice or milk.
L-arginine or nitric oxide
Drink before training on an empty stomach, just like a pre-workout complex, or in the morning immediately after sleep, and start eating half an hour after taking L-arginine so that it has time to be absorbed. L-arginine is very delicate and easily destroyed, hence the need to take it on an empty stomach.
Products for joints and ligaments
Testosterone boosters
When, how and what sports nutrition Is it better to take for weight gain? Learn how protein, creatine, BCAAs and other supplements affect recovery and growth.
Even serious athletes often experience times when their progress in the gym slows down or stops. Or even worse – regression begins. Then you need an additional push for growth. Properly selected sports nutrition can help you get the desired results again.
Whey Protein for Muscle Gain
Protein is the basis of any sports nutrition regimen.It’s obvious: it’s convenient to take with you, it’s easily digestible and effectively covers the body’s need for protein. Protein comes to the rescue in those moments when you don’t have time to prepare food or just don’t want to eat another chicken breast or steak.
Protein should be used in certain time in the indicated dosage (dosage is calculated for an athlete weighing about 90 kg):
20 g immediately after waking up: your body has been hungry for 8 hours or more, so it's wise to drink a protein shake as soon as you wake up. This will bring you out of the catabolic state and trigger muscle growth mechanisms. We don't need you in the morning complex carbohydrates or fats, enough quickly digestible protein and some simple carbohydrates. The body will thank you for the influx of amino acids into the blood.
20 g pre-workout: at this time the level of amino acids in the blood needs to be raised again. Taking protein before training will provide your muscles with an influx of amino acids throughout the workout, making the recovery process much more productive.
40 g post-workout: at this time, the body needs quickly digestible protein and approximately twice as much simple carbohydrates (80 g). Drink this cocktail no later than half an hour after training. This will raise insulin levels, which will stimulate protein synthesis by transporting glucose and amino acids into muscle tissue.
Creatine for strength gains
Creatine is an equally common sports supplement. It is converted into creatine phosphate in the muscles, which supplies them with energy during exercise. Creatine also promotes greater water flow into muscle cells, which leads to the creation of an anabolic environment for increased protein synthesis. This is the best supplement for the set muscle mass and increasing strength indicators.
3 –5 g before training: this is the amount taken with not big amount complex carbohydrates and 20 grams of protein will replenish creatine reserves in the body.
3 –5 g post workout: Within half an hour of finishing your workout, take creatine along with 40 g of whey protein and 80 g of simple carbohydrates. You will receive a cocktail containing everything you need for further growth. After a workout, your muscles need nutrients– why not give them to him? The insulin spike from eating simple carbohydrates is guaranteed to send creatine directly into the muscles.
Useful article: " »
Casein for better recovery during sleep
Casein is a slowly digestible protein that will enter the bloodstream over a long period of time. Whey protein is used when the body urgently needs protein, while casein is needed in other cases: in between meals or when you have not been able to eat for a long time.
20 g post-workout: Take 20 g of casein along with the rest of your sports nutrition. Whey protein will be quickly absorbed, and casein will feed the muscles with amino acids for a long time, which will lead to better recovery. It will also help you stay full until your next full meal.
20 g in the middle of the night: Since casein digests slowly, you'll benefit from drinking a shake in the middle of your sleep. This way the body will receive the protein it needs for recovery. During sleep, the body is hungry and because of this falls into a state of catabolism. Taking casein about 3-4 hours after you go to bed will promote weight gain. So set your alarm!
Glutamine – an amino acid that promotes recovery
The effect of taking glutamine is not as noticeable as taking creatine, however, glutamine is not without its advantages. As one of the most abundant amino acids in the body, glutamine is actively involved in recovery by helping muscle cells store glycogen after exercise. It also helps increase growth hormone levels and supports immunity. In addition, glutamine reduces fatigue during training, so you can work out longer.. Glutamine is also needed for the functioning of the digestive system: if you do not take it additionally in the form of sports nutrition, the digestive system will take it from your muscle tissue.
7–10 g immediately after waking up: should be taken along with a small portion of protein, as we wrote about above. This is necessary in order to bring the body out of the catabolic state in which it was at night.
7–10 g pre-workout: this will allow you to train longer at high intensity.
7–10 g post-workout: This will help glycogen flow into the muscles, which will put the body into an anabolic state and speed up recovery.
7–10 g 30–60 minutes before bedtime: this will protect your muscles from breakdown while you sleep. Together with a small dose of catabolism, this will prevent catabolism.
BCAAs for restoration and reduction of catabolism
Leucine, isoleucine and valine, which are part of BCAAs, are used as fuel during intense training. They protect your hard-earned muscles from breaking down. The rest of the time: improve protein synthesis and reduce the level of the catabolic hormone cortisol.
5–10 g immediately after waking up: Taking BCAAs in the morning helps get rid of catabolism after an overnight fast. The body will use BCAAs for energy, and the protein and glutamine will fuel muscle tissue.
5–10 g pre-workout: this will help supply the body with energy and protect muscle tissue from breakdown. You will trigger the anabolic processes necessary for growth.
5–10 g post-workout: this will increase protein synthesis and suppress the production of the catabolic hormone cortisol, which causes muscle loss and limits the effect of testosterone on muscle growth.
Arginine to improve blood supply to muscles
Arginine is converted in the body to nitric oxide (NO). This is a supplement with many beneficial properties. Arginine increases blood flow to the muscles, as it blood vessels more nutrients (amino acids and glucose) are ingested, as well as hormones such as growth hormone, testosterone and insulin-like growth factor (IGF-1). Also more strong intake water into muscle cells increases protein synthesis, which leads to rapid growth muscles.
2–3 g immediately after waking up: At this time, arginine will dilate blood vessels, which will improve the flow of other nutrients into the muscles.
2–3 g pre-workout: this will increase natural growth hormone production before exercise.
2–3 g 30–60 minutes before bedtime: this will also help increase growth hormone levels.
Tribulus to increase testosterone levels
Tribulus increases levels of testosterone, which is produced from cholesterol. It also improves your strength in training, so it's worth using if you need an extra source of energy before strength training.
250–500 mg pre-workout: A jump in testosterone levels before going to the gym will benefit you.
Useful article: " »
ZMA for improved hormone production and recovery
ZMA (a combination of zinc, magnesium and vitamin B) has been proven to 6 ) leads to an increase in the production of insulin-like growth factor and testosterone. Zinc improves recovery and magnesium soothes nervous system, so it’s easier for the body to relax. The better you sleep, the more opportunities your body has to grow.
30–60 minutes before bed: 30 mg zinc, 450 mg magnesium and 11 mg vitamin B 6 .
Vitamins and Antioxidants for Better Health
Antioxidants help the body get rid of free radicals that are formed during stressful periods, such as after strength training. Should, to cope with stress and maintain the body in a state of anabolism.
500 mg vitamin C with post-workout meal: Vitamin C helps maintain healthy joints and supports immune function.
150–300 mg of vitamin E with your post-workout meal: Vitamin E reduces muscle cell damage and improves recovery. This antioxidant is also important for the condition of the skin, nails and hair.
Sports nutrition intake schedule
|
Times of Day |
Sports nutrition products |
|
Immediately after waking up |
20 g whey protein 2–3 g arginine 7–10 g glutamine 5–10 g BCAA |
|
Noon |
Protein shake with 20 g whey protein and 20 g casein |
|
Before training |
20 g whey protein 2–3 g arginine 7–10 g glutamine 3–5 g creatine 5–10 g BCAA 250–500 mg tribulus |
|
After training |
40–80 g simple carbohydrates 20 g whey protein 20 g casein 2–3 g arginine 7–10 g glutamine 3–5 g creatine 5–10 g BCAA |
|
Along with dinner |
500 mg vitamin C 150–300 mg vitamin E |
|
30–60 minutes before bedtime |
20 g casein 2–3 g arginine 7–10 g glutamine ZMA (30 mg zinc, 450 mg magnesium, 11 mg vitamin B6) |
|
In the middle of the night |
20–30 g casein |
Now you know how and when to take sports nutrition. However, if you are still a beginner, start with whey protein and then gradually buy other sports supplements. This way you will understand what works best for you. We are all different, and the choice of sports nutrition is subjective. Stick to it proper nutrition, since without a proper diet there will be no benefit from supplements. Get complex carbohydrates from potatoes, pasta from durum varieties wheat, rice and oatmeal, and protein from lean beef, turkey, chicken, eggs and fish. This way you will quickly achieve the desired result.
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 additive has its own composition, so it is necessary to back side jars, read how much protein and carbohydrates a serving contains, based on this, 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!
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 get rid of extra pounds or, conversely, gain weight, increase muscle definition, 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 GYM's everywhere they were 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.
Exists great amount various food active additives, but greatest distribution received 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 protein shake is that it is not only qualitatively, but also quickly absorbed by organisms. If the absorption of meat after consumption takes 2-3 hours, a protein shake takes 30 minutes. To obtain a pure protein isolate concentrate, such natural products, like whey, eggs, meat, milk, chickpeas, peas, soy.
The most popular protein concentrate around the world is whey. This is the best dietary supplement for active growth muscle mass. Whey protein, in addition to being quickly and easily digestible, contains amino acids. The last ones are playing vital 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 allows not only to increase endurance, but is also a kind of incentive to further development push
L-carnitine
Popular food supplement for those losing weight, with 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 substances used by the athlete are absorbed by the body correctly and efficiently, that is, they do not turn into body fat. 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 provide them in the required quantity for the athlete and are 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 flakes, 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 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. Reduced cost - sure sign the fact 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 networks shops.
Many novice bodybuilders dream of quickly improving their training results. This is very commendable, but to achieve high goals you should know the basic rules of an athlete. It is important not only to exercise regularly, you also need to carefully monitor your diet. An athlete needs to know which foods are beneficial to the body and which are harmful to it.
Many beginners, when they first heard about adding special sports supplements to their diet, immediately begin to buy everything in a row and use both necessary substances and unnecessary ones, indiscriminately. To prevent this situation, we suggest you familiarize yourself with the most popular dietary supplements, their properties and methods of use.
How to use sports nutrition correctly?
Use by athletes special additives pursues different goals: some want to lose weight, others want to gain muscle mass. Let's consider how to take sports nutrition to perform various tasks.
- What sports nutrition should I take to recover faster after training?
For these purposes, it is best to use additives such as:- Gainers.
- Restores the overall performance of the body. Amino acids (especially BCAA). They are necessary for improvement general condition
- muscles.
- Creatine.
This supplement replenishes creatine phosphate reserves in the muscles. By taking creatine, you can become even stronger and do more sets in your workouts.- How to use sports nutrition correctly to build muscle? To build muscle mass, you need to drink dietary supplements such as:(80-90%) from carbohydrates, and to a lesser extent from proteins (10-20%). The use of this supplement will allow you not only to build muscle mass, but also to increase your weight in general. If you are an ectomorph and you are not afraid of the possibility of a slight increase in body fat, - the best choice for you!
- Protein. It consists primarily of protein. Correct usage Protein and, in addition, taking amino acids will allow you to actively gain muscle mass without increasing body fat. If you are prone to obesity, then you should especially carefully monitor your diet. You need to eat right and enrich your diet with protein foods.
- How to use sports nutrition to lose weight?
Taking the right supplements can help you lose weight excess weight and get rid of body fat.
If you want to lose weight, you should take supplements such as:- Fat burners.
- They will help break down fat in your body. However, one must be careful when using such dietary supplements. It is best to combine them with amino acids and remember to eat right and train regularly in the gym.
- L-carnitine. Promotes fat burning. Protein. To lose weight, you need to eat more protein foods and at the same time reduce your intake of fats and carbohydrates. Proper intake of proteins will allow you to remove
excess fat
and at the same time maintain muscle mass.
What sports nutrition should you take to get the desired effect?
Often, when athletes start taking sports nutrition, they expect immediate results, and when they don’t get it, they get upset and even disappointed in the supplements they consume, believing that they are fake and generally “nonsense.”
Don't give in to despondency! Firstly, it is almost impossible to get results immediately - this takes time. Secondly, think about whether you took the supplements correctly, or maybe you even chose the wrong dietary supplements that you need?
To better understand the purposes for which certain additives are suitable, let’s take a closer look at the most popular of them. How to take L-carnitine? Refers to amino acids that can significantly affect energy processes V
human body . For many years, this substance has been used as an effective fat burner. in this substance is 200-500 mg. However, with active loads it should be increased to 1000-3000 mg. According to doctors, it is this norm that will compensate for the daily loss of levocarnitine in muscle tissue.
The supplement should be taken 1-2 times a day with water or juice.
How to take protein correctly?
Proper protein intake allows athletes to maintain good shape and actively build muscle mass without gaining excess fat.
Protein intake should be carefully planned, as the body's ability to absorb it is limited. certain hours different.
- In the morning. When you wake up, it's better to drink Whey Protein, as it is quickly absorbed by the body.
- During the day. During the day it is necessary to maintain protein balance
- body. You can use any protein mixture. Before training. Can be taken protein shakes before the start of classes to increase energy potential
- Your muscles. After training.
- It is recommended to take protein mixtures after exercise, as this helps build muscle mass. At this time, the body actively absorbs all the substances it takes.
For the night.
Should be taken to maintain muscle tone during sleep.
For better absorption of proteins by the body, experts advise using them together with vitamins B3, B6, B12, H and minerals (for example, chromium and zinc).
- Use of amino acids
- Amino acid intake should also be divided throughout the day. In the morning. After sleep, your body needs to be fueled, so you should take amino acids along with gainers, which will provide you with quick saturation.
- Before training. A boost of amino acids before exercise will help you cope with the heaviest loads. For the night.
Taking amino acids before bed will replenish your body
useful substances
- for a long time at night. It is best to take amino acids half an hour before meals or half an hour after meals. You need to drink them with plenty of water.
- Features of taking gainers You should not take the gainer at night. This supplement is saturated with carbohydrates, which are not broken down during sleep, but are deposited in the fat layer, which is undesirable for any athlete.
- Depending on your body type After heavy exercise, the body requires nutrients. By taking the gainer, you will completely fill it with energy. However, let us remind you again: be careful with this supplement, its excessive use will lead to excess weight gain.
- It is best to drink dietary supplements with plain water.- so nothing can interfere with its absorption.
- Take only those sports supplements that you need.
- Choose your dietary supplements carefully.
- Consult a specialist about taking sports nutrition. Remember that it is important not only to choose quality supplements, but also to use them correctly.
