A very topical question at the moment, the wrong answer to which is often found by beginners themselves. The vast majority of newly minted athletes In the US, they invest their souls not in training or rational nutrition, but in choosing and buying sports supplements. Of course, such an approach is fundamentally wrong, for supplements are called additives, and their goal is help. But we will not be so categorical and one-sided. If we consider this product as an aid, then the first thing a person faces is the choice. There are a lot of sports nutrition, and we are not talking about an incredible number of producers, some of which are far from being the most conscientious. Today we will try to determine what sports nutrition is needed for beginners.
Nutrition - one of the three "whales" of bodybuilding
All that we do with you - requires us energy, which we get only with food. It's not just about physical activity, it's about the processes of growth, recovery, etc. So it turns out that nutrition is one of the most important factors in bodybuilding, both amateur and professional.
Sports nutrition in turn allows us to supplement our usual diet in such a way that the final quantity and quality of food is ideal. Not every person has the opportunity to consume all the necessary components of food, such as essential amino acids or carbohydrates with a low glycemic index.
Who needs sports supplements?
Very good question. Even in spite of all the above, we can confidently tell you that supplements are only needed for experienced athletes who have already acquired a decent bag of knowledge, strength and endurance. Very often they are taken with the so-called muscle plateau (stagnation). To the beginner the overwhelming majority of products of a sports food simply is not necessary. But nevertheless there are additives on which it should pay attention.
Additives for beginners
Of course, protein (proteins) are needed for beginners in the first place, both in the processes of mass gain and in fat burning. Remember once and for all: muscles are a protein, and hence there is no protein - there are no muscles. The difference in the choice of protein will be determined only by your final goals.
If you gain weight and at the same time treat the so-called ectomorphs (lean physique), then you, in fact, do not care what protein to use. The most suitable products are those that, in addition to proteins, have a certain amount of carbohydrates and fats. This combination allows better assimilation of the final amount of protein. A good representative of such a protein is SYNTHA-6 from BSN. If you fight with subcutaneous fat, then preference is best given to so-called isolates. In them, the total content of fats and carbohydrates is negligible.
It is worth noting that many lean beginners in the US are afraid to gain an excessive percentage of fat, due to which they also lean on protein isolates. This is fundamentally the wrong decision, because leanness is caused by a banal lack of energy, i.e. - lack of fats and carbohydrates. If we talk in general terms, then just the same thanks to these components, rather than proteins.
The word "geyner" comes from English. Gain to receive. Surely you've heard the bodybuilding proverb: "no pain - no gain", which can be translated as "no pain - no result". In principle, the statement is correct, because the pain accompanies a muscle failure, the devastation of ATP and KF reserves, etc., but this does not apply to the geyners. Before us is an ordinary protein-carbohydrate mixture intended for persons who can not muster muscle mass in any way. In addition, the gainers are considered the best after-training, because after the end of training our body needs a record amount of carbohydrates.
It should be noted that those who struggle with excessive percentage of subcutaneous fat, should not take the geyners around the clock. The only permitted reception is immediately after training. As for the favorite ectomorphs and hardgainer, they can add a geyner to every meal. Weight gain is guaranteed. Choose only those products that have a decent proportion of carbohydrates relative to a single portion (not less than 50 grams).
These products are best known as carbohydrate drinks. It is worth noting that they are suitable for both slimming and weight gaining people. Their main goal is to provide energy to the muscle fibers during prolonged physical activity. Simply put: they must be drunk during exercise.
We all know that with the depletion of glycogen stores in muscles, the body begins to release cortisol, which tries to extract energy in the most barbaric way - to disassemble the muscle protein to glucose. That is why it is important to monitor your energy exchange. In addition, the normal level of glycogen will allow you to recover faster after heavy physical exertion, because again, the energy exchange will be in order. If you take them only during training, then the risk of getting excess fat is simply zero.
4. Vitamin-mineral complexes
Perhaps, this additive is more important than all of the above. Many pay attention to fats, proteins and carbohydrates, completely forgetting about vitamins and minerals, and it is on them that the general assimilation of these substances depends. In addition, vitamins play one of the key roles in the entire body, because they participate in virtually all processes of life: from muscle contractions, to digesting complex food.
In general, these complexes are mandatory for admission to everyone who visits the fitness center. The most effective are specialized sports vitamins, such as Optimen from Optimum Nutrition or Vitacore from Maxler.