Natural nutrition - or how to do without sports supplements. How to take sports nutrition correctly - guide Sports nutrition, what you can eat

Sports nutrition has become an integral part of the lives and careers of many athletes. Beginners, looking at professional athletes, begin to think that they can only become the same with the help of sports nutrition. Therefore, they rush headlong to stores, spend their money on supplements, and, in the end, are disappointed in the results. And this outcome is not at all surprising, because the variety of different products and supplements can confuse anyone at first. In this article we will break down sports nutrition and advice for beginners on this matter.

Sports nutrition for beginners

Before we dive into all the supplements in detail, it is important to note some sports nutrition tips. You shouldn't compare yourself to professional athletes. The cabinets of some of them are filled to capacity with various additives that differ from each other in their effects. They use so much sports nutrition because their bodies have already achieved maximum results, and it will be impossible to surpass it with just simple food. Sports nutrition for a beginner should only serve as a support, and you should not focus on it.

Protein or gainer?

All beginners, without exception, have a reasonable question at first: where to start taking sports nutrition? It's actually quite simple here. The main goal of any gym goer is to gain muscle mass. And nothing can cope with this task better than a gainer or protein. Choosing between them is the first stage in introducing novice athletes to sports nutrition.

Gainer and protein, although they perform the same function, differ from each other not only in composition, but also in their principle of action. Gainer is a complex supplement that contains a large amount of fats, proteins, and carbohydrates. In addition, it often includes vitamin and mineral complexes, additional components to improve digestibility and other ingredients. It is distinguished by its high calorie content, often high sugar content, and large portions. Gainers are best suited for those who have trouble gaining weight or are naturally thin. With its help, total body weight is gained, which is what we need at first.

Protein, on the contrary, contains a minimum of ingredients, and is presented in the form of one type of protein (usually). We won’t go into detail about each type of protein, let’s just say that it is necessary for gaining pure muscle mass. These supplements are low in calories, rarely contain additional ingredients, and are easily absorbed by the body. They are best consumed by those who have a fuller physique, or those who want to gain only pure muscle mass.

Sports nutrition for beginners should start with these two supplements - they are the main ones in terms of weight gain.

BCAA or complex amino acids?

Our body contains very interesting substances – amino acids. They perform a variety of functions in the body, and without them normal life activity is impossible. In fact, protein in the body is not the final product. During the process of breakdown, it is transformed into amino acids, from which the muscles of our body are built. But what, then, is the difference between BCAA and complex amino acids and how to choose sports nutrition for a beginner?

There are several differences between them. Firstly, complex supplements also contain BCAA, but in much lower concentrations. The main function of BCAA is to maintain and increase muscle mass, as well as reduce the percentage of body fat. Complex amino acids are more tuned to maintain a positive amino acid and energy balance in the body. Therefore, it is impossible to say unequivocally which sports nutrition is better for a beginner of these two. In this matter, everyone must decide for themselves, focusing on their goals.

Find out all about BCAA powder as the most convenient form of essential amino acids!

Vitamins and minerals – only a complex!

To support vital processes, the body uses energy obtained from food. But the body will not function properly if it does not have a sufficient amount of vitamins and minerals. These substances participate in absolutely all internal metabolic processes, and also affect the processes of growth, development, respiration, hematopoiesis, and so on. Therefore, if you are interested in what kind of sports nutrition a beginner needs, then vitamin-mineral complexes are definitely what should be in your arsenal! Here we can say even more - they are necessary for any person, even those who do not play sports.

Athletes need these substances in increased quantities. During heavy physical work, all internal processes accelerate. Accordingly, the consumption of vitamins and minerals also accelerates. In addition, some minerals leave the body with sweat, and due to their lack in the body, many negative processes can occur.

Sports nutrition for beginners – what to look for? First you need to decide what goals you are pursuing. Most inexperienced athletes, already in the first days of training, try to extract from experienced bodybuilders the “secrets” of quick pumping, and what kind of sports nutrition is needed for this. As a result, having heard a lot of useless advice from a “pumped up” but uninformed athlete, beginners go to stores and waste money. And the first advice for beginners will be a recommendation - forget about all the “miracle” methods! Of course, sports nutrition will help you achieve your goal. But here the emphasis is on the word “help”. It won't do all the work for you. If you want to get the body of your dreams, then be prepared to spend more than one, or even two years on it. And only then will you be able to see real results.

Go ahead. Never, under any circumstances, call sports nutrition chemicals. In fact, all sports nutrition is regular food. Not quite ordinary, but food. Sports nutrition is a concentrated form of everything you consume in your diet. And all this is obtained from organic and natural sources. Sports nutrition has some advantages over regular food, but it will never completely replace natural food! Therefore, remember rule No. 2 - sports nutrition is food that should be eaten in moderation.

What additional sports nutrition should a beginner take?

Once you are quite comfortable in the gym, learn how to do the exercises correctly, and your first muscle mass begins to appear, then you can start thinking about other wonders of sports nutrition. There are several other sports supplements that have proven to be effective and work well for certain purposes. So let’s look at which sports nutrition is better to take extra for muscle growth...

Creatine. This is one of the cheapest, but at the same time effective aids for athletes. It performs several functions at once - it increases strength and endurance, and also has an indirect effect on the growth of muscle mass. Creatine is a substance that can be independently synthesized by the body, but in insufficient quantities. Taking it additionally will only enhance its effectiveness and have a positive effect on the general condition of your body. It makes explosive training much easier and gives you more strength during training.

Pre-workout complexes. They often contain creatine, stimulants and other ingredients. Their effect is that they allow the body to use additional sources of energy during training, and also stimulate the central nervous system. As a result, your brain thinks that you are not tired longer and that you still have a lot of energy for training.

Instructions

Gainer. Take it by mixing it in a shaker with water, or low-fat, it’s a matter of taste. The intake plan is as follows: with breakfast - to increase the caloric content of your diet; 1-2 hours before training - to create a supply of amino acids and carbohydrates before intense stress on the body; immediately - in order to provide the body with a large amount of carbohydrates and proteins, which are one of the main factors of muscle growth; during the day - in order to increase the number of meals in case of inadequate and irregular nutrition, as well as to replace “harmful” interceptions.

Protein. Take it based on the average human need - 2-2.5 grams of protein per 1 kg of weight per day. Protein, just like , is diluted in water, juice or low-fat milk. The intake plan is as follows: the best option would be to use whey protein with its rapid absorption property; Because of this property, take whey isolate also before and after workouts; protein, especially if your diet is disrupted; Take casein before bed to help maintain high amino acid levels throughout the night.

Amino acids. The intake plan is as follows: in the morning - to compensate for protein deficiency; during the day - to reduce catabolism; before and after training - to create a reserve and compensate for the energy deficit expended during training, take amino acids no later than half an hour after training.

Creatine. Take creatine based on your average need - 4-6 g of creatine per day. The intake plan is as follows: at the very beginning of the intake, take 10 g of creatine twice a day for a week, and after that - 3 g 2 times a day or 5-6 grams 1 time a day. Continue the course for 4 to 6 weeks, and then take a break for 2-4 weeks. Take creatine on an empty stomach and immediately after waking up.

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When building muscle, athletes must take protein supplements. For each person their number is individual. However, even adhering to certain rules for taking protein, it is not always possible to guarantee that no harm will be caused to the body.

What are proteins

At its core - . It is a natural substance and differs from ordinary protein foods in that it has a high degree of protein, that is, it does not contain fats and carbohydrates.

Protein is obtained from chicken eggs, meat, and whey from cow's milk.

Such nutrition can be called ideal for a modern person whose lifestyle is sedentary, full of stress and fatigue. With such conditions, there is practically a need for carbohydrates and fats, and protein, on the contrary, becomes extremely necessary. This is due to the intense consumption of protein by the body.

It would seem that the protein is absolutely harmless and even beneficial. And this is true, but subject to certain conditions.

How not to harm your body by eating protein

The main rule when introducing protein powder into your diet is strict adherence to the measure. In order to restore or stimulate muscle growth, increase the production of enzymes and hormones, it is often enough to consume a protein supplement of no more than 2-2.5 g per 1 kg of body weight.

By increasing the required protein intake, great harm can be done to the body. This is especially dangerous when exceeding the norm is repeated regularly. In such cases, excess protein begins to decompose into its component parts in the human liver, forming carcinogens. They, in turn, create a serious burden on the liver, heart, kidneys and intestines. First of all, the damage is done to the immune system. And with prolonged excessive consumption of protein, stones appear in the kidneys and liver.

People who are prohibited from consuming dairy products, as well as individual protein intolerance, are strictly prohibited from taking protein supplements.

In case of existing diseases of internal organs, protein consumption significantly aggravates the course of the disease. It should be remembered that sometimes a disease can occur completely unnoticed by a person. Therefore, before starting to consume protein, it is extremely important to diagnose the body to identify diseases of the internal organs. And only after making sure that there are no various kinds of pathologies from the liver, kidneys and cardiovascular system, will it be possible to introduce protein supplements into your diet.

If the secretion of gastric juice is reduced, protein consumption should be avoided.

When you find yourself in the gym for the first time, you can get confused. It is necessary to perform one repetition after another, follow the instructions of the trainer or the found program. During the break I feel thirsty. What you drink can affect your workout progress and results.

Specialty drinks

Another significant group of specialized sports drinks are isotonics. They usually consist of three components: water, a carbohydrate mixture and salts that act as an electrolyte. They can speed up metabolism and speed up all life processes, give an “explosive lift” during training and promote muscle growth by accelerating recovery. However, they also have contraindications. First, people with weak tooth enamel can damage their teeth. It is better for them to drink isotonic drinks through a straw. Secondly, if you consume isotonics in large quantities, disorders of the arterial, cardiovascular system, and sleep disturbances are possible. All indications and dosage are indicated on the sports drink label.

Caffeine

Pu-erh (imperial tea) is a rather extravagant drink for sports training. However, it can help with the removal of harmful substances during the period of burning fat and gaining muscle mass. If you have a sports diet rich in substances obtained as a result of genetic engineering (gainers, fat burners), then pu-erh will allow you to remove “production waste” from the body.

Green tea can reduce hunger, which can be useful during the “cutting” stage, but is completely unacceptable when gaining muscle mass.

Water with honey

Protein shakes

To ensure maximum benefits from strength training, you need to take various supplements. They are presented in a huge assortment, which makes the choice much more difficult for novice athletes. This applies to absolutely any specialized sports nutrition store.

It is impossible to achieve impressive effects if you do not take sports nutrition for beginners. Beginners in bodybuilding, having learned about the need to take sports nutrition, can easily get confused in the abundance of different products, not knowing which one to give their preference. In order not to make the wrong choice and not be disappointed, you should thoroughly study which supplements really work and will be beneficial in achieving your sports goal already in the initial stages of strength training.

For people who have only recently started lifting weights, it is quite difficult to understand which supplements to purchase and how much money to spend. You cannot act without confidence that the sports nutrition you take will be effective. Otherwise the product will not be useful.

Beginning bodybuilders should be careful about their training program. It is recommended to lift weights no more than four times a week. The duration of the lesson should be a maximum of 60 minutes. You need to give yourself a break from training. Without following this recommendation, you will not be able to achieve the desired result. Long duration and frequency of training will lead to overtraining.

It is necessary to understand the difference between nutrition for strength training and dietary nutrition. To increase muscle mass, you should give up three meals a day. It is recommended to eat seven or even eight times a day, but in small portions. This is the main key to the success of any novice athlete who wants to have an impressive amount of muscle. The most important substance that should be present in the diet of every bodybuilder is protein. The amount of protein per day cannot be less than 20 grams per serving. This applies to both training and free days.

Beginning bodybuilders should be clearly aware that sports nutrition is an integral part of weight training. Supplements contain substances that are necessary for muscle growth. The main thing is not to overdo it and not get carried away with such products.

It is no coincidence that they are called supplements, since they cannot be taken as a full meal, but only serve to compensate for the lack of elements required to increase muscle volume. The main disadvantage that is typical for sports nutrition is that many high-quality supplements are quite expensive. This definitely needs to be taken into account in the long term.

There is a certain basic set of sports nutrition for beginners that should be considered for purchase. Each product has its own characteristics, as well as what specific sports purpose they are most suitable for.

Protein

To build good muscle mass, you need protein that contains whey protein, which has the highest speed of delivery of this substance to the muscles. This supplement is a major source of amino acids. Without them, volumes practically do not grow.

The best results are obtained when you drink protein both before and after training. Thanks to whey protein, muscles receive exactly those substances that stimulate an increase in volume. This supplement is the best among all products containing protein.

Whey protein is the easiest to digest. In addition, you can make a cocktail from it absolutely anywhere. You can take it at home and take it with you to the gym. The disadvantage of this supplement is its rather high cost, as well as the fact that it is quite high in calories. This is a significant disadvantage for those trying to lose weight.

Slow carbohydrates

Dietary supplements with complex carbohydrates often contain vitamins, as well as calcium, magnesium, and potassium. They allow you to obtain the energy necessary for training, so it is best to take this sports nutrition before starting training.

You can take dextrose and maltodextrin, but they are much more expensive. A more affordable option is to mix whey protein with banana or rice milk. Healthy alternatives include sweet potatoes, dates, and oatmeal.

The main benefit of slow carbohydrates is that they help burn fat and also keep blood sugar levels stable. If you purchase the supplement in powder form, the price will be quite high.

Creatine

The supplement, as shown by various studies, increases strength indicators and stimulates the gain of lean muscle mass, that is, without subcutaneous fat complications. Take creatine both before and after training, and on days off from training. The optimal daily portion is 5 grams.

Thanks to creatine, the athlete receives the necessary energy boost to perform a high-intensity workout. The main advantage of creatine is that it helps to “push” the limits of your own capabilities, that is, to train much longer and more productively. It is available in various forms, which allows you to choose the option for yourself.

Cretin helps to train more intensely because it makes the athlete stronger and more resilient. The disadvantage of the supplement is water retention in the body, which negatively affects weight, as well as a loss of strength that can be felt after exercise.

This product is not only a useful sports supplement, but also an excellent anti-inflammatory agent, which is an undeniable advantage for post-workout recovery. Its effectiveness can be compared with a drug such as Ibuprofen, but fish oil also has no side effects.

The daily dosage depends on the needs of the body. People who play sports are recommended to consume from 2 to 4 grams of fish oil per day. The product is rich in Omega-3 and Omega-6 acids, which are usually not supplied enough with food.

Fish oil promotes faster recovery and is the main supplier of Omega-3 and -6. But when taking this product, you should be prepared for an unpleasant aftertaste, nausea, heartburn, and belching with a fishy smell.

Often, when performing heavy approaches, athletes experience an unpleasant feeling that their muscles are starting to burn. This phenomenon is called muscle acidosis, which makes further training impossible. Taking beta-alanine relieves muscle fatigue and allows you to make exercise longer, and, therefore, accelerates progress by increasing strength indicators.

It is recommended to use this supplement half an hour before training. On rest days you can drink it at any convenient time. Thanks to beta-alanine, fat is lost faster, muscle mass and strength increase. The cost of the product is high. Athletes often feel a tingling sensation in the body, but it is absolutely harmless.

Other Workout Supplements

There are two other supplements that can help beginners improve their workouts.

They fully live up to their name. Pre-workouts are taken before class to increase training productivity. It is recommended to drink this supplement half an hour before training. It is a mixture of various components, the most popular being: caffeine, L-tyrosine, creatine nitrate, beta-alanine, arginine.

The main advantage of pre-workout supplements is the energy they provide the body. The cost of the supplement is high, and the components it contains are found in other products, so sometimes it makes more sense to stick to them.

Glutamine

Promotes better recovery after physical activity. It is recommended to take it after completing a workout, which will help you experience less pain and speed up the healing process. If you recover faster, it means you can return to classes faster.

The only disadvantage of glutamine is its high cost, but otherwise the athlete receives only benefits. The use of this supplement helps strengthen the body, minimize pain, and remove excess ammonia from the body.

Supplements to Boost Testosterone

Testosterone levels inevitably decline in men as they age. It can be increased by taking certain medications. They stimulate the body's natural production of this hormone, which can provide many benefits to exercise.

Such preparations are produced based on natural ingredients. They stimulate libido and provide a surge of energy, helping to build muscles. The downside is that the increase in testosterone is not very significant.

If the drug is taken uncontrollably, an excess of the hormone occurs, the man becomes more aggressive, acne and baldness appear.

ZMA

It is a supplement for increasing strength and anabolic hormone levels. ZMA is not a testosterone-boosting drug, but taking it has been shown in studies to keep testosterone levels high during exercise.

This sports nutrition improves the speed and time of recovery processes, stimulates the production of androgenic testosterone, as well as an increase in muscle volume. If you exceed the dosage, excess minerals and vitamins accumulate in the body.

Conclusion

Sports nutrition is necessary for athletes to improve strength, endurance, recovery processes, and accelerate fat burning. It does not replace a regular diet, but it allows you to compensate for the lack of substances that are necessary for a high-quality gain of muscle mass.

Today, almost any beginner who crosses the threshold of the gym begins to worry about the question of what to eat so that the results in the gym grow by leaps and bounds.

How a beginner should eat is a question that requires careful consideration, and not only in terms of sports supplements, it is important what natural foods rich in protein will provide adequate nutrition for muscle growth.

As a rule, before starting training, a novice athlete thinks about purchasing sports nutrition; naturally, it cannot be otherwise, since no one has canceled the myths about the magical properties of protein or gainer, the abundance of online sports nutrition stores and advertising promising maximum progress in 6 weeks, also left their mark.

It could not have happened without quotes, which already at the first introductory training, akin to a general practitioner, writes out a prescription from the list of vital sports nutrition products that can only be purchased from him at very “favorable” prices.

Sports nutrition for beginners or nutrition for muscle growth

To begin with, without going into deep details, so as not to confuse a beginner, we will define what sports nutrition is and consider the main types of sports nutrition products.

Sports nutrition– these are specially developed food products rich in protein, as well as products of special composition, which are produced as a source of additional nutritional elements, vitamins, amino acids, various endocrine stimulants and means for strengthening joints and ligaments, for people involved in sports or leading an active lifestyle.

The main goal and task of sports nutrition is to improve the quality of life of an athlete, thereby sports nutrition is designed to help improve athletic performance, improve health, and normalize body weight.

Dietary Supplement Categories

Protein-rich foods (Proteins) – whey, milk, egg, casein and soy, as well as complex proteins, combining several types of proteins at once

Carbohydrate-protein mixtures (gainers) – may have different percentages of protein and carbohydrates, usually on average 30\70, respectively.

Amino acids – complex, BCAA (Branched Chain Amino Acids) – branched amino acids, and individual Glutamine, Arginine, Lysine, Alanine, Taurine.

Special preparations – fat burners, preparations for joints and ligaments, vasodilation, energy drinks and ATP batteries, etc.

This is, of course, not the entire list, because the sports nutrition industry market does not stand still, new products appear every day, created through many years of scientific research, but we will leave this for another time, today we are considering only the most important and necessary products in the diet of a beginner in iron sports.

We have looked at the main types of sports nutrition, now we will look at sports nutrition for beginners, and what a beginner should eat.

The answer is simple - a beginner in the gym needs to eat; quality nutrition is a mandatory and necessary condition for progress!

Everyone needs to eat, both people who are not involved in sports and athletes, and it doesn’t matter whether you are new to the gym or a pro, only the portions differ.

Let's look at the portions, depending on gender, body type and lifestyle, each human being needs a certain amount of useful substances to maintain vitality, which are contained in natural products, and some are even produced by the body itself.

If, for some reason, the daily food intake cannot provide the human body with the necessary amount of nutrients, various supplements come to the rescue, and this is where we remember about sports nutrition.

According to scientific definition, people are divided into somatotypes, in general terms they are:

Ectomorphs – thin and have difficulty gaining muscle mass

Mesomorphs – naturally athletic and muscular, but also prone to gaining excess weight

Endomorphs – prone to obesity, have a slow metabolism

For each body type there is a separate training strategy and diet, but this is if your body fits the classic definition, which is actually very rare. Therefore, for each person you need to individually select both a training program and a nutrition plan, and it is better to do this yourself, having thoroughly studied your body over many months or even years spent in the gym. No trainer will study your body better than you.

At the initial stage of training, regardless of body type and goals, the main tasks in the gym are:

The nutrition of a beginner jock or fitness cutie has its own characteristics, regardless of body type. Beginners with strength training need a balanced diet and foods rich in protein, for starters, you can start with 2 g per 1 kg of your own weight per day, then with increasing fitness and appetite gradually increase to 3-4 g. per kg of weight.

As for carbohydrates, everything is individual, the recommended norm is from 2 to 7 grams per 1 kg of body weight, depending on the volume and type of training, as well as the goals set. If the goal is fat burning, then 2 grams will be sufficient. carbohydrates per kg of weight, and if you work for weight, then the amount of carbohydrates per kg of weight can reach 7 or more grams.

Where do we get all these grams per kg of weight?

Everything is quite simple, all the necessary proteins and carbohydrates are found in natural products.

The best natural foods rich in protein - eggs, cottage cheese, meat, poultry, fish, dairy products

the best natural sources of carbohydrates are various cereals and cereals, baked potatoes, bananas and other fruits, wholemeal black bread, durum pasta.

You are probably asking, where is sports nutrition here, since the article is about it? That’s right, the article is about what sports nutrition to choose for a beginner training in the gym, and the best sports nutrition for a beginner is natural products.

Rating of the 5 best natural products in the categories of proteins and carbohydrates, in terms of availability and quality:

Protein-rich foods

1. A chicken egg is the cheapest source of protein with the highest degree of digestibility, the so-called reference protein. 1 whole egg contains 5-7 grams. squirrel.
2. Natural cottage cheese is the best source of casein protein and has a higher degree of digestibility than meat. It takes quite a long time to digest, so it is ideal to use before training and before bed. The largest amount of protein in low-fat 0% cottage cheese is 18 g. protein per 100 g. product.
3. Chicken breasts - a classic diet for athletes, 100 g. contains 23 g. protein and in addition a set of vitamins, micro and macroelements
4. Fermented milk starter - not every adult body can accept milk in large quantities, so we chose sourdough; fermented milk starter also contains a huge amount of beneficial bacteria that have a positive effect on the body’s immunity and stomach microflora. 1 liter of starter contains 30 grams. squirrel, which is not bad at all, especially in the summer when you are thirsty.
5. Tilapia is a fish that contains as much as 26 grams. protein per 100 g. product with a minimum amount of fat, as well as many useful elements. You can find it in any fish store.

Carbohydrate-rich foods

1. Buckwheat is the queen of porridges, this product bears such a proud name, and it’s hard to argue; buckwheat contains large quantities of vitamins B2, B6, B1, a lot of iron and magnesium. In 100 gr. boiled buckwheat contains 20 grams. carbohydrates.
2. Rice is a pairing for chicken breasts, the same classic diet for athletes, contains vitamins B2, B6, B1 and a lot of fiber. In 100 gr. boiled rice contains 28 grams. carbohydrates and 2.6 g. squirrel.
3. Bananas contain fast carbohydrates, so it is ideal to eat before training to quickly obtain the necessary energy and after training to close the “carbohydrate window”. Bananas are rich in potassium and magnesium, vitamins B6, B12. One medium banana contains 40 grams. carbohydrates
4. Nuts are an ideal snack for an athlete and a storehouse of vitamins and minerals. On average, nuts of different types contain 16-30 grams. carbohydrates per 100 g. product.
5. Durum pasta contains a low glycemic index, no more than that of buckwheat and rice, but it is high in calories and is well suited for nutrition during the period of weight gain. Contains 30 g. carbohydrates and 5 gr. protein per 100 g. cooked product.

Now let’s take for example a man weighing 75 kg who decided to work out in the gym and wants to become bigger and stronger, as mentioned above, at the initial stage 2 grams will be enough. protein per 1 kg of body weight, you get 150 grams. protein per day. In terms of carbohydrates, it will be about 375 grams. in a day.

Let's make an approximate daily nutrition calculation based on product ratings:

Proteins: 2 eggs - 12 gr., 1 pack of cottage cheese 0% - 40 gr., 2x150 gr. chicken breast – 69 gr., 1 liter of sourdough – 30 gr. Total – 151 gr. squirrel

Carbohydrates: 300 gr. boiled buckwheat – 60 gr., 300 gr. boiled rice - 84 gr., 2 bananas - 80 gr., 300 gr. boiled pasta – 90 gr. Total – 314 gr. carbohydrates

In this case, we received the required amount of protein and carbohydrates exclusively from natural products and, as you can see, we did without gainer and protein.

You can create your own sports menu based on your goals and objectives, cut carbohydrates if you want to lose weight, add more if you gain weight. Select protein products to suit your daily protein intake.

Sports nutrition for beginners: pros and cons

Should I resort to nutritional supplements or are natural products sufficient?

In this article, we wanted to show you that sports nutrition is not a panacea and you can get the nutrients your training body needs from natural products. Therefore, first, review your diet, whether it contains foods rich in protein in sufficient quantities, whether there are enough carbohydrates, and create your first sports diet.

Start eating right, because sausages and ham are not a source of protein, they are a source of fat, and only then start surfing the Internet in search of sports nutrition.

If for some reason you cannot get the required daily amount of proteins and carbohydrates from natural products, then use sports nutrition or even.

For beginners training in the gym, the following scheme for taking sports nutrition according to body type is suitable:

Endomorphs– protein after training and at night, preferably complex protein after training, casein at night, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.

Ectomorphs- gainer as a second breakfast and after training, protein during the day and at night, preferably casein protein before bed, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.

Mesomorphs– whey protein after training and casein protein before bed, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.

At this stage of your training activity, perhaps this assortment of sports nutrition will be enough, you can add multivitamins in courses and the complex for a beginner is ready.

Remember, no sports nutrition, regardless of brand and cost, can replace natural products!

Sports nutrition is just nutritional supplements, not miracle drugs; all results are achieved solely by your hard work in the gym, proper natural nutrition and regimen.

The best on the site

Thanks to active advertising in magazines, the Internet and other media. Sports nutrition.
Guys and men who start training get the impression that
that you need to take sports nutrition right away, or there will be no effect from the exercises.

A guy came to my gym for the first time and immediately said: “What do I need? take from sports nutrition so that the training wouldn’t be in vain and I’d immediately build up my muscles?”

Of course he got excited.

First, let's look at what sports nutrition is, whether it can be harmful, and what it consists of.

We have a firmly ingrained opinion that in order to become a bodybuilder, powerlifter or just a big and strong guy, you need to use anabolic steroids(anabolic steroid).

Initially this was indeed the case. Who used steroids became big and strong,
and those who were categorically against them (I strongly support these guys), could not boast of outstanding force or mass.

The whole point is that body-building originated in America.
And the American guys had to be huge at all costs.
They used steroids in huge doses and became champions.

These principles reached us in the early 80s. And of course the training programs were the same as those of the American guys. .

More precisely, the Joveidor training system was used at that time, which included a large number of exercises and approaches per workout.

Only a person using steroids could progress through such a program.
Clean athletes remained outsiders.

But in fact, the word bodybuilding is
implies a beautiful body structure.

And still no steroids.

And it turned out that the main thing in building a beautiful body without steroids is:

Such programs began to appear relatively recently. Just 5 - 7 years ago.
They have not yet reached a wide range of readers.

And even instructors in gyms and gyms, out of habit (or lack of knowledge), often write exactly the Joweider training system to a beginner.

I saw enough of this while working at the fitness center. And in our Sports Palace, where I often go to see my friends and coaches.

What happens when a beginner is given such a program?

He begins to progress and within the first 2 - 3 months he sees the results of his training.
The person believes that he is on the right path.

But such programs (when you have from 8 to 20 exercises per workout) work hard for a pure athlete. And in a couple or three months the body wears out, in the literal sense of the word. And the person stops progressing.

Again, careless instructors (may competent trainers forgive me) begin to say that the muscles are accustomed to the load, and the set of exercises needs to be changed, or even completely - they offer chemistry (steroids) to get results.

You need to stay away from such instructors; they themselves “pumped themselves up with the help of chemistry.” And they simply don’t know other ways to help you.

With the right set of exercises you can
practice for years and get results.

The muscles get used to the load and become stronger each time.

Here's a look at Vyacheslav's photo.

He is a simple student, and sometimes he doesn’t have enough money just for food, not to mention sports nutrition and especially chemistry.

And why does he need chemistry? He is a willing bodybuilder. Vyacheslav intuitively worked out correctly, and when we met him, I adjusted his training, and he made even more progress.

And here is a photo of 15 year old Roman Tikhostup

Roman worked out for 2 years to no avail, he couldn’t bench press 50 kg - that’s 2 years.
And the trainers offered him anabolic steroids.

But he flatly refused, he wanted to quit several times, but he likes to study.

Then we met him and he asked to join.

And not even a year had passed since he and I made a wonderful figure.

During this time, Roman acquired the following strength indicators: Bench press - 105 kg at a time, bench leg press 260 kg - working weight and pull-ups 10 times with a weight of 20 kg.

Agree, why does he need chemistry?
And we did the abs with him, again by training the abs correctly, and not at every workout.

At the same time, as needed, we trained without the use of sports nutrition.

Why am I writing this to you? I just want you to understand that bodybuilding and powerlifting now do not need anabolic steroids, now everything is decided by the right training program (set of exercises).

For teenagers, I wrote a book for effective training.

And sports nutrition is a set of substances useful to the athlete that help muscles recover faster and fill up.

You can read more about each element of sports nutrition on this page:

The most popular substance in sports nutrition is protein. And his cocktails.

Guys think that by taking a good dose of protein, they will progress immediately.

Webinar No. 6. Sports nutrition, Fat burners. Anabolics.

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What is protein?

This is a regular protein. For example, you boiled eggs, removed the yolk from them and got real protein. And there is nothing more in the protein. Only protein.

Protein consists of twenty-two amino acids.

There are nonessential and essential amino acids.

What does it mean?

The body can produce non-essential amino acids on its own.

The body does not produce essential amino acids.

We are interested in several essential amino acids:

Isoleucine (for muscle building),

Valin(for muscle strength) and

Threonine(muscle relaxation).

These amino acids must be taken with food; as a rule, they are most abundant in meat.

I continue the story about protein. What it consists of has been disassembled,

Now let's see

When should you start using sports nutrition?
so that it brings real benefits.
And so as not to throw money away.

The fact is that for a beginner, all the body’s reserves have not yet been used up.
And he doesn’t need additional nutrition (sports nutrition).

Moreover, sports nutrition, at the initial stage of training (up to a year), can be harmful.

After all, the same protein will not be absorbed by the muscles when they are already there. When they are big and strong.

If the muscles are weak or practically absent, then the protein is considered by the body as excess nutrition. And the liver diligently processes and utilizes it.

In one meal, the liver can process
The rest is either stored in fat or goes down the drain (you know which one).

It turns out that by taking protein at the very beginning of your training, you are simply making your excrement (waste) more expensive.

Sometimes people “swell” from excess protein; this is the liver actively storing it as fat.

Excess creatine and casein have approximately the same effect on an unprepared body.

And at the beginning of training, sports nutrition intake will always go in excess.

If you are just starting to exercise, then taking vitamins will be beneficial for your body. That's all.

It is best to purchase the most expensive imported multivitamins at the pharmacy and take the course.
You should take vitamins no more often than one course, and take a two-month break.

I especially want to focus on the very fashionable ones now,
so-called carbohydrate drinks -

They appeared relatively recently and are well advertised.

They are popular among young people.

However, despite such popularity, professional bodybuilders for some reason close the carbohydrate window in a completely different way.

They take 100 grams of boiled rice with raisins and honey to taste. I wonder why?

You probably already guessed that rice with raisins and honey performs the function of closing the carbohydrate window much better.

And for those who don’t understand, they “rub their ears” about gainers.

The whole truth about gainers.

First of all, it is worth analyzing the meaning of the word “gainer” - from the original capitalist, this word is translated as “that crap that makes you grow” (there is no way to express it in one word).

What is meant by “grow”? And the fact is that by stuffing a portion of such powder into yourself, you will get a positive nitrogen balance, which means an increase in total body weight, both muscle and fat.

These are all essential amino acids. And they are part of liquid amino acids.

I want to clarify that you need to start using sports nutrition
not from protein, but from

Those. When you build up good layers of muscle, approximately as I said, this will happen when you lift 100 kg no earlier. And you will get into excellent sports shape!

That's when you need to start taking creatine. And maybe vitamins. Creatine intake lasts no longer than 3 weeks.

I found this out in the article: The whole truth about CREATINE. Which I published on this site. Read.

Creatine is loaded in several different ways.
One of them, proven in practice, is outlined below.

All you need is powdered creatine monohydrate.

I can’t say anything definite about other types of creatine. We don't use them.

As you will now see, you don’t need to cram into yourself all the sports nutrition that is offered to us in advertising.

This sports nutrition complex,
will give you everything you need to progress.

I remind you once again that progress will be strong only with a correctly composed set of exercises. Even sports supplements will not help a “careless” complex.

All types of sports nutrition can cause side effects.

Usually because they are in a concentrated state.

Side effects of sports nutrition may manifest themselves as:

Allergic reactions,

And some other “troubles”.

These are not very scary side effects. To protect yourself from them, you first need to take very little of the drug. And see how the body reacts to it.

And if any of the above appears, then you need stop taking the drug immediately.

This sports nutrition is intended for those
who have already achieved some success in training.

Namely for those who work with weights of at least 100 kg. For those who have not yet achieved this, I recommend not to use this nutrition. Your body has enough strength to reach the desired level.

And if you start using it right away, it simply will not be absorbed, since the muscles are not ready yet, there are no necessary volumes..

Sports nutrition.

Liquid amino acids

(30 ml before training and 30 immediately after) on rest days 2 times a day in the morning and at lunch, half an hour before meals.
The company is “Extreme Whey”.

Creatine powder (precisely pure creatine monohydrate):

Creatine and caffeine are mutually exclusive products While we are taking creatine, we exclude coffee and tea.

Available here: Creatine monohydrate:

kreatin_dymatize_nutrition_creatine_1000_gr/

Liquid vitamins

(half dose) an hour before the second meal.

The company is “Extreme Whey”.

We take any vitamins in the morning and at lunch; they should not be taken in the evening, they have a stimulating effect on the central nervous system (CNS).

Riboxin

2 tablets with meals three times a day. Sold in a pharmacy

Brewer's yeast

Vitamins A and E are separate.

3 tablets per day each. At the pharmacy

Tincture of ginseng or eleutherococcus

immediately before training, see the instructions for how many drops. At the pharmacy.

Casein.

Take before bed.

Protein.

How to take sports nutrition:

In the morning immediately after sleep: a spoonful of creatine.

During breakfast: Vitamins A, E, riboxin and brewer's yeast

For lunch: Riboxin, yeast.

3 hours after lunch: protein shake.

Before training: a spoonful of liquid amino acids, Ginseng.

Post-workout: Liquid amino acids, banana and protein with glutamine.

On the way home: eat 50 grams of pine nuts.

Dinner: Riboxin, yeast.

After two hours: 300 gr. low-fat cottage cheese with low-fat yogurt.

At night: casein shake.

During the day, 2.5 - 3 liters of water.

We have been taking sports nutrition for 2 months. then a 2 month break.

You can take care of your liver at this time:

Drink a tablespoon of olive oil (the most expensive) in the morning, on an empty stomach. 20 minutes before meals.

It’s better to start on a day off to see how the body behaves.

If there is a little seething in the area of ​​the right hypochondrium, this is good.

This way you can cleanse your liver for the rest of your life. Get rid of many ailments.

For those who have calculous cholecystitis (gallbladder stones).
Be sure to consult with a knowledgeable physician first.

That's basically all I wanted to tell you about sports nutrition.

Finally, I’ll add to you:

Recipes for various cocktails for gaining weight:

Cocktails are divided into 4 categories:

— Recipes based on protein powder.

— Carbohydrate cocktails and mixtures (restorative).

— High-calorie cocktails (high in fat).

— Recipes based on milk powder.

They are convenient to store and measure the composition in a special shaker set:

Protein based recipes:

Berry

Components
2 scoops of any protein;
4 strawberries;
15 blueberries;
450 g low-fat milk;
half a cup of ice.

Cooking method. Mix all ingredients in a mixer until smooth consistency

Bilberry

Components:
milk powder - 25 g;
milk - 125 g;
blueberries - 2 tablespoons;
juice from half a lemon;

Strawberry-nut mixture

Components:

1 cup low-fat strawberry yogurt;
6 chopped nuts;

Cooking method. Mix all ingredients in a mixer until smooth.

Cocktail “Ice”

Components:
2 scoops of vanilla or any other protein;
1 ripe plum (pitted);
juice of one lemon;
450 g ice water;
half a cup of ice.

Cooking method. Mix all ingredients in a mixer until smooth and add a few ice cubes.

Protein-Carbohydrate with Almonds

Components:
2 scoops of vanilla or any other protein;
300-350 g skim milk;
half a cup of dry oatmeal;
half a cup of raisins;
12 pcs. chopped almonds;
1 tablespoon peanut butter.

Cooking method. Mix all ingredients in a mixer until smooth.

Carbohydrate cocktails and mixtures:

Components:
glucose - 50 g;

ascorbic acid - 0.5 g;
vitamin B1 - 0.1 g; calcium glycerophosphate - 1 g;
juice of one lemon;
fruit juice (or water) - up to 200 ml.

Use after exhausting workouts.

Components:
glucose - 100 g;
oat flakes - 30 g;
egg yolk - 1 pc;
juice of one lemon;
ascorbic acid - 0.5 g;
“Panangin” (or “Asparkam”) - 2 g;
water - 200 ml.

Components:
sugar - 50 g;
glucose - 25 g;
cranberry jam - 5 g;
ascorbic acid - 0.3 g;
citric acid - 0.5 g;
oat flakes - 20 g;
water - 200 ml.

Method of preparation Prepare a decoction of oatmeal in which to dissolve all components.

Take for recovery after training and during long competitions as additional nutrition.

High calorie cocktails:

Components:
sour cream - 120 g;
sunflower oil - 60 g;
orange juice - 100 g;
1 egg yolk;
juice of half a lemon;
Cherry confiture (or any fruit to taste) - 25 g

Cooking method. In a mixer, beat sour cream, sunflower oil, orange juice and yolk, then add marmalade and lemon juice and mix again.

Take one hour before the start of heavy training or competitions, and also as an additional meal (contains about 900 kcal).

Components:
1 egg (hard-boiled);
milk powder - 25 g;
sunflower (or olive) oil - 1 tablespoon;
sour cream (yogurt) - 1 tablespoon;
mustard and lemon juice - to taste

Cooking method. Cut the egg in half, grind the yolk with other ingredients and fill the egg halves with the resulting paste.

Take for breakfast and as a snack as part of your diet during intense training or athletic competition.

Recipe 3 Recipe by Valentin Dikul

Components:
150 g sour cream;
100 g cottage cheese;
three teaspoons of finely chopped chocolate;
1-2 teaspoons honey

Cooking method. Place the ingredients in the mixer in the following order: sour cream, cottage cheese, chocolate, honey. Beat to a uniform consistency.

Recipes based on milk powder:

Components:
milk powder - 25 g;
milk - 125 g;
blueberries - 2 tablespoons;
juice from half a lemon;
sugar - 2 teaspoons (or honey).

Cooking method. Mix all ingredients in a mixer until smooth.

Components:
powdered milk - 40 g;
cottage cheese - 60 g;
milk - 5 tablespoons;
half a banana;
1 teaspoon sugar or honey;
lemon juice to taste.

Cooking method. Dilute milk powder in milk, mix with cottage cheese, add sugar (or honey) and finely chopped or mashed banana, add lemon juice.

Components:
powdered milk - 40 g;
curdled milk - 1 glass;
honey - 2 teaspoons;
milk - 1 cup;
instant coffee - 2 teaspoons.

Cooking method. Dissolve the milk powder in the curdled milk, add the remaining ingredients and mix with the milk.

Components:
sour cream - 1 glass;
milk - 1 glass;
2 bananas;
3 eggs;
2 teaspoons chocolate, or syrup.

Cooking method. In a mixer, beat sour cream, milk, raw eggs and finely chopped or mashed bananas, then sprinkle with grated chocolate or pour over syrup.

Components:
low-fat cottage cheese - 100 g;
separated milk - 200 g;
fruit jam - 30 g;
methionine - 1.5 g

Cooking method. Grind the methionine, add it to the cottage cheese and grind, then mix with milk and jam.

Take after high speed-strength loads, or 6-10 hours after exhausting endurance training.