418
The diet of every person actively engaged in sports and wishing to gain muscle mass consists not only of the usual menu, but also of a certain amount of supplements. Sports nutrition not required, but preferably for use. They include a number of components that are difficult to obtain by ordinary questioning.
Today there is a huge amount of supplements. A large selection has both its pluses and minuses for the athlete. It is necessary to have a clear idea about each product, which will allow you to choose a suitable action strategy and achieve a high result.
As a rule, sports supplements are used more often among men, since women are less likely to gain muscle mass.
Categories of supplements for muscle growth:
• additional food,
• energy and recovery,
• general energy, keeping the body in good shape, stimulation of the nervous system.
So, additional nutrition can include protein, gainer, protein bars and functional nutrition. If an athlete manages to get the necessary amount of proteins, fats and carbohydrates during a normal diet, then there is no need to use supplements. Otherwise, the listed supplements will help. Nevertheless, one cannot deny the fact that in the first place is the usual food, which should provide about 60-70% of the total daily ration. The remaining 30-40% can be left for sports supplements. In addition, it is necessary to select supplements in accordance with your needs. It depends on what amount of nutrients is missing during the consumption of ordinary food. So, if the amount of protein is insufficient for the athlete, protein will be perfect, and if there is a lack of carbohydrates - a gainer. If there is not enough time for a full meal and supplements, then you can snack on a protein bar.
The following are among the most popular today's companies producing protein supplements: Gold Standart 100% Whey, ProStar Whey, Matrix.
A gainer can be a wonderful addition to protein. This sports supplement is also suitable for a lack of proteins and carbohydrates. Ideally, when gaining muscle mass, it is necessary to eat regular food 5 times a day in small portions, but it is obvious that in modern life conditions and in the presence of a tight work schedule, this process may not be possible. In this case, the gainer can become an assistant in the case of a lack of nutrients. 100-150 g of this supplement can be enough to replace one meal.
The following supplements can be attributed to the second above-mentioned point: creatine, glutamine, BCAA, l-carnitine, beta-alanine, citrulline, vitamins, minerals, omega-3. These supplements will not be superfluous for anyone, because energy recovery is one of the most important aspects of muscle growth.
In addition to muscle energy, the athlete needs supplements to increase the general tone of the body and stimulate the nervous system, in order to carry out intensive training and not lose motivation. First of all, this includes caffeine. This is, perhaps, the most common energy source, which is an assistant in any energetic work. This also includes various adaptogens, such as ginseng, lemongrass, Eleutherococcus, etc. All this can be purchased in the form of a single supplement, the so-called pre-training complex, which will help increase the overall level of energy, allow you to train more intensively and recover faster.
All pre-training complexes are created on the basis of minerals and vitamins. They should be taken before sports. They have a favorable effect on the quality of training and make them more productive. However, their use should also depend on the current state of the athlete and the level of motivation. It is best to use them, for example, during the drying period, when the body receives few carbohydrates and trains harder. Not everyone may need to use a pre-training complex during mass-building stages.
Advantages of sports pit:
• energy for training,
• content of vitamins and minerals,
• increase in muscle mass.
Disadvantages:
• side effects,
• probability of overdose,
• individual intolerance.
Based on the above, it is possible to come to the conclusion that although sports nutrition is not mandatory, its use will significantly increase the result of training and help to reach the set goal.
