How to take sports nutrition for the maximum effect?

Chapter 1: Fundamentals of sports nutrition and its role in achieving results

Sports nutrition is not just an additive to the diet, it is a strategic tool for optimizing physical form, increasing productivity and accelerating recovery. Its main task is to make up for the deficiency of the necessary nutrients, which occurs as a result of intense training and increased energy costs. The correct use of sports nutrition allows athletes and fans of fitness to achieve their goals faster and more efficiently, minimizing the risk of injuries and overwork.

1.1. Key components of sports nutrition:

• Protein (protein): Fundamental building material for muscles. Participates in the restoration of muscle fibers after training, contributes to the growth of muscle mass and maintaining it during the diet. There are several types of protein: whey, casein, soy, egg and plant. Each species has its own characteristics in the speed of assimilation and amino acid composition.
• Carbohydrates: The main source of energy for the body. Provide fuel for training, support the level of glycogen in the muscles and liver, necessary for long and intensive work. Carbohydrates are divided into simple (fast) and complex (slow).
• Fat: An important source of energy, participate in the hormonal balance, the absorption of vitamins and maintaining cell health. It is necessary to choose useful fats, such as unsaturated fatty acids contained in fish, nuts and vegetable oils.
• Vitamins and minerals: Ezmone microelements involved in many biochemical processes in the body. Support immunity, energy metabolism, bone health and joints.
• Amino acids: Structural units of protein. Some amino acids are indispensable, that is, the body cannot synthesize them independently and should receive from food or additives. Especially important are BCAA (leucin, isolacin, valin), which play a key role in restoration of muscles and preventing catabolism.
• Creatine: An organic compound involved in the energy metabolism in the muscles. Increases strength and endurance, contributes to the hydration of muscle cells.
• Other additives: This category includes various booster, fat burners, pre -training complexes, adaptogens and other products aimed at improving certain aspects of physical form and performance.

1.2. Classification of sports nutrition:

• Protein powders (whey, casein, soy, egg, vegetable): Used to increase protein consumption, recovery after training and maintain muscle mass.
• Gainers: Mixtures of carbohydrates and proteins designed to gain body weight.
• Amino acids (BCAA, Glutamin, Arginine): Used to restore muscles, prevent catabolism and improve performance.
• Creatine: Increases strength and endurance.
• Preventive complexes: Contain a mixture of ingredients aimed at increasing energy, concentration and performance during training.
• Fathers: They contain ingredients that help accelerate metabolism and burn fat.
• Vitamin-mineral complexes: Provide the body with the necessary trace elements.
• Energy drinks and bars: Provide a quick source of energy.
• Specialized products (for joints and ligaments, for improving sleep, etc.): Aimed at solving specific problems associated with training and health.

1.3. Factors affecting the effectiveness of sports nutrition:

• Individual needs: Age, gender, weight, level of physical activity, goals of training and health status determine the optimal composition and dosage of sports nutrition.
• Diet: Sports nutrition is an addition to a balanced diet, and not its replacement. It is necessary to get a sufficient number of nutrients from natural products.
• Training mode: The intensity and duration of training affect the need for certain types of sports nutrition.
• Reception time: The correct time of receiving sports nutrition can significantly increase its effectiveness.
• Quality product: It is important to choose products from trusted manufacturers in order to avoid fakes and poor -quality ingredients.
• Hydration: Sufficient water consumption is necessary for the assimilation and metabolism of sports nutrition.
• Health status: Some diseases and conditions may require adjustments to attending sports nutrition.

Chapter 2: Protein – a key element for muscle growth and restoration

Protein is the cornerstone of sports nutrition, playing an indispensable role in the construction and restoration of muscle tissue. Its sufficient consumption is especially important for people involved in power sports, bodybuilding and other types of physical activity aimed at increasing muscle mass.

2.1. The role of protein in the body:

• Building material for muscles: Protein consists of amino acids, which are the main building blocks for muscle tissue.
• Recovery after training: Training cause microsyas of muscle fibers, and protein is necessary for their restoration and growth.
• Maintaining muscle mass: Protein helps maintain muscle mass during diet periods and calories restrictions.
• Participation in metabolic processes: Protein is involved in many biochemical reactions in the body, including the synthesis of hormones and enzymes.
• Strengthening immunity: Antibodies that protect the body from infections consist of protein.

2.2. Types of protein:

• Whey Protein (Whey Protein): The most popular type of protein is quickly absorbed and contains all the necessary amino acids. Ideal for reception after training for rapid muscle recovery. There are three main forms of serum protein: concentrate, isolate and hydrolyzate.
  • Concentrate: Contains about 70-80% protein, the rest falls on fats and carbohydrates. The most affordable form.
  • Izolat: Contains more than 90% of protein, with the minimum content of fats and carbohydrates. Suitable for people with lactose intolerance.
  • Hydrolyzat: Protein, split into smaller peptides, which provides the fastest assimilation.
• Casein: Slowly absorbed protein is ideal for admission before bedtime to provide muscles with amino acids throughout the night.
• Soy protein: Plant protein containing all the necessary amino acids. Suitable for vegetarians and people with allergies to dairy products.
• Egg protein: High -quality protein with an excellent amino acid profile.
• Plant proteins (pea, rice, hemp, sunflower): An alternative to animal proteins suitable for vegans and people with allergies. Often mixed to create a full -fledged amino acid profile.
• Complex proteins: Mixtures of various types of protein, providing both quick and slow absorption of amino acids.

2.3. The optimal protein reception time:

• After training: The most important time for taking protein, since muscles need amino acids to restore and growth. Serum protein is the best choice.
• Before going to bed: Casein is the best choice to provide muscles with amino acids during the night.
• In the morning: Wastein protein or complex protein will help stop catabolism after night fasting.
• Between meals: A protein cocktail can be used as a snack to increase the total protein consumption during the day.

2.4. Protein dosage:

• General recommendations: 1.6-2.2 grams of protein per kilogram of body weight per day for people involved in power sports.
• With a diet: An increase in protein consumption to 2.2-2.7 grams per kilogram of body weight to preserve muscle mass.
• Important: Divide the daily dose of protein into several meals in order to ensure the uniform flow of amino acids into the body.

2.5. Practical tips for the reception of protein:

• Mix protein powder with water, milk or juice.
• Add protein powder to smoothies, yogurts or oatmeal.
• Use protein bars as a snack.
• Carefully read the composition of protein products and choose products from trusted manufacturers.
• Follow the body’s reaction to protein and adjust the dosage if necessary.
• Do not abuse protein, since an excess of protein can create a load on the kidneys.
• Make sure you get enough water to help the body absorb protein.

Chapter 3: Carbohydrates – energy for training and recovery

Carbohydrates are the main source of energy for the body, especially during intense training. They provide fuel for muscles and brain, maintain the level of glycogen in the muscles and liver, necessary for prolonged and effective work.

3.1. The role of carbohydrates in the body:

• Energy source: Carbohydrates break down to glucose, which is used as fuel for cell cells.
• Maintaining the level of glycogen: Glycogen is a supply of glucose in the muscles and liver, which is used during training.
• Participation in metabolic processes: Carbohydrates are involved in the metabolism of fats and proteins.
• Blood sugar regulation: Carbohydrates affect the level of glucose in the blood, which should be maintained within normal limits.
• Improving mood: Carbohydrates stimulate the production of serotonin, a neurotransmitter responsible for a good mood.

3.2. Types of carbohydrates:

• Simple carbohydrates (fast): They are quickly absorbed and cause a sharp jump in blood sugar. Contained in sweets, fruits, juices and white bread.
• Complex carbohydrates (slow): Slowly absorbed and provide a gradual increase in blood sugar. Contained in whole grain products, vegetables, legumes and brown rice.

3.3. Sports carbohydrate additives:

• Gainers: Mixtures of carbohydrates and proteins designed to gain body weight. They contain a large number of calories and carbohydrates, which helps to increase weight.
• MaltherkCSTRIN: Quickly absorbed carbohydrate used to quickly make up for glycogen reserves after training.
• Dextrose (glucose): Simple sugar used to rapidly increase blood sugar and energy replenishment.
• Energy gels and drinks: Contain a mixture of carbohydrates and electrolytes designed to maintain energy and hydration during long training.

3.4. The optimal time of taking carbohydrates:

• Before training: Complex carbohydrates 1-2 hours before training to provide energy. Simple carbohydrates 30-60 minutes before training to quickly increase blood sugar.
• During training: Energy gels and drinks to maintain energy and hydration levels.
• After training: Simple carbohydrates for the rapid replenishment of glycogen reserves and muscle restoration. Geiner is a great choice for those who want to gain mass.
• During the day: Complex carbohydrates during the day to maintain energy and health.

3.5. Dosage of carbohydrates:

• General recommendations: 3-5 grams of carbohydrates per kilogram of body weight per day for people involved in moderate training.
• For intense training: 6-10 grams of carbohydrates per kilogram of body weight per day.
• Important: Choose high -quality sources of carbohydrates and avoid excessive consumption of simple sugars.

3.6. Practical tips for receiving carbohydrates:

• Include various sources of carbohydrates in your diet, such as whole grain products, vegetables, fruits and legumes.
• Plan the consumption of carbohydrates depending on the intensity and duration of training.
• Use energy gels and drinks during long training to maintain energy and hydration.
• Fill glycogen reserves after training with simple carbohydrates and protein.
• Avoid excessive consumption of simple sugars, as this can lead to health problems.
• Experiment with various types of carbohydrate additives to find those that are best suited for you.
• Follow the body’s reaction to carbohydrates and adjust the dosage if necessary.

Chapter 4: Creatine – an increase in strength and endurance

Creatine is an organic compound that plays a key role in energy metabolism in the muscles. It increases strength and endurance, contributes to the hydration of muscle cells and accelerates recovery after training.

4.1. The role of creatine in the body:

• ATP increase in reserves: Creatine helps to restore adenosine triphosphate (ATF), the main energy molecule in cells.
• Increased strength and endurance: The increased reserves of ATP allow you to train with greater intensity and duration.
• Hydratation of muscle cells: Creatine helps to keep water in muscle cells, which increases their volume and strength.
• Acceleration of recovery: Creatine helps restore muscles after training, reducing damage and inflammation.
• Improving cognitive function: Studies show that creatine can improve memory and concentration.

4.2. Forms of creatine:

• Creatine Monogidrate: The most common and studied form of creatine. Available in price and effective for most people.
• Creatine Ethyl ether: Theoretically, it should be better absorbed, but studies do not confirm the advantages over monohydrate.
• Creatine hydrochlori: It dissolves better than monohydrate, but there is also no convincing evidence of greater effectiveness.
• Creatine Nitrate: The combination of creatine and nitrate, which theoretically improves blood flow and the delivery of nutrients to muscles.
• Creatine buffering (Kre-KLKALYN): It is alleged that it is more stable in the acidic environment of the stomach and does not require the loading phase, but the studies do not confirm these statements.

4.3. Protocols accept creatine:

• Loading phase: 20 grams of creatine per day, divided into 4 doses, within 5-7 days. Then a supporting dose of 3-5 grams per day.
• Without the boot phase: 3-5 grams of creatine per day from the very beginning. This method requires more time to saturate the muscles by creatine, but over time the effect will be the same as with the loading phase.

4.4. The optimal time of taking creatine:

• After training: Reception of creatine after training with protein and carbohydrates can improve its absorption.
• At any time of the day: Creatine can be taken at any time of the day, the main thing is to take it regularly.

4.5. Dosage creatine:

• Supporting dose: 3-5 grams per day.
• For large athletes (more than 90 kg): You can increase the dosage to 5-10 grams per day.

4.6. Practical tips for taking creatine:

• Drink enough water (at least 2-3 liters per day), since creatine contributes to the hydration of muscle cells.
• Take creatine regularly to maintain a high level in the muscles.
• Mix creatine with water, juice or protein cocktail.
• Take creatine with carbohydrates to improve its absorption.
• Creatine monohydrate is the most affordable and effective type of creatine.
• Small gastrointestinal disorders are possible in some people, especially with the loading phase. In this case, you can divide the dose into smaller tricks.
• Creatine does not cause side effects in healthy people subject to recommended dosages.
• There is no need to cyclic creatine. It can be taken on an ongoing basis.

Chapter 5: Amino acids – restoration and support of muscle growth

Amino acids are the construction blocks of protein and play an important role in muscle restoration, preventing catabolism and improving productivity.

5.1. The role of amino acids in the body:

• Building material for muscles: Amino acids form the basis of muscle tissue.
• Recovery after training: Amino acids help restore damaged muscle fibers.
• Prevention of catabolism: Amino acids prevent the destruction of muscle tissue during training and during calories limit.
• Participation in metabolic processes: Amino acids are involved in the metabolism of fats and carbohydrates.
• Improving mood and cognitive function: Some amino acids, such as tripophanes, affect the production of neurotransmitters that improve mood and cognitive functions.

5.2. Types of amino acids:

• Irreplaceable amino acids: The body cannot synthesize them independently and should receive from food or additives. These include: leucine, isolacin, valin (BCAA), lysine, methionine, phenylalanine, Treonin and Triptophanes.
• Replaced amino acids: The body can synthesize them independently. These include: alanine, arginine, asparagine, asparaginic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.
• Conditionally replaced amino acids: The body can synthesize them, but in certain conditions, such as illness or stress, additional admission from food or additives is required. These include: Arginine, cysteine, glutamine, tyrosine, glycine and pier.

5.3. Sports amino acid additives:

• BCAA (Laicin, Isoleycin, Valin): The most popular amino acid supplement used to restore muscles, prevent catabolism and improve performance.
• Glutamine: A conditionally replaced amino acid, important for maintaining immunity and restoration of muscles.
• Arginine: Amino acid, which is involved in the synthesis of nitrogen oxide, expanding blood vessels and improving blood flow to the muscles.
• Taurin: An amino acid that is involved in the regulation of water balance in cells and improves the functioning of the nervous system.
• EAA (Essential Amino Acids): A complex of all essential amino acids.

5.4. The optimal time of taking amino acids:

• Before training: BCAA and EAA to prevent catabolism and improve performance.
• During training: BCAA and EAA to maintain energy and hydration levels.
• After training: BCAA and EAA to restore muscles and accelerate growth.
• Before going to bed: Glutamine to maintain immunity and restoration of muscles.

5.5. Amino acid dosage:

• BCAA: 5-10 grams per day, divided into several tricks.
• Glutamine: 5-10 grams per day, divided into several tricks.
• Arginine: 3-6 grams per day, divided into several tricks.
• EAA: 10-20 grams per day, divided into several tricks.

5.6. Practical advice on the reception of amino acids:

• Take amino acids before, during and after training to achieve the maximum effect.
• Mix amino acids with water, juice or protein cocktail.
• Do not exceed the recommended dosage.
• Follow the body’s reaction to amino acids and adjust the dosage if necessary.
• Amino acids can help improve recovery and prevent catabolism during a diet.
• EAA (Essential Amino Acids) is a more complete source of amino acids than BCAA, as they contain all essential amino acids.
• Amino acids are well combined with other types of sports nutrition, such as protein and creatine.

Chapter 6: Vitamins and minerals – support for health and performance

Vitamins and minerals are indispensable trace elements involved in many biochemical processes in the body. They support immunity, energy metabolism, bone health and joints, and are necessary for optimal physical and mental performance.

6.1. The role of vitamins and minerals in the body:

• Maintaining immunity: Vitamins C, D, E and zinc play an important role in strengthening the immune system.
• Energy exchange: B vitamins are involved in the metabolism of carbohydrates, fats and proteins, providing energy to the body.
• Health of bones and joints: Vitamin D, calcium, magnesium and phosphorus are necessary to maintain the health of bones and joints.
• Antioxidant Protection: Vitamins C, E and selenium protect the body cells from damage to free radicals.
• Regulation of the nervous system: Magnesium, potassium and B vitamins are involved in the regulation of the nervous system and improve sleep.

6.2. Important vitamins and minerals for athletes:

• Vitamin D: It improves the absorption of calcium, supports the health of bones and muscles, and strengthens immunity.
• Vitamin C: The antioxidant, strengthens the immunity, participates in the synthesis of collagen.
• B vitamins B: Participate in energy exchange, support the nervous system, improve sleep.
• Calcium: It is necessary for the health of bones and muscles, participates in muscle contraction.
• Magnesium: Participates in energy exchange, regulates the nervous system, reduces the risk of seizures.
• Zinc: Strengthens immunity, participates in the synthesis of testosterone.
• Iron: It is necessary for the transport of oxygen in the blood, prevents anemia.
• Potassium: Participates in the regulation of the water balance, necessary for the work of muscles and the nervous system.

6.3. Sports vitamin-mineral complexes:

• Multivitamins: Contain a wide range of vitamins and minerals necessary to maintain health and performance.
• Specialized complexes: They contain increased doses of certain vitamins and minerals aimed at solving specific problems, such as strengthening immunity or supporting joints of the joints.
• Electrolytes: A mixtures of minerals, such as sodium, potassium, magnesium and calcium, which are lost with later during training and are necessary to maintain hydration and electrolyte balance.

6.4. The optimal time of taking vitamins and minerals:

• At any time of the day: Vitamins and minerals can be taken at any time of the day, the main thing is to take them regularly.
• After eating: Reception of vitamins and minerals after eating can improve their absorption.
• Before going to bed: Magnesium can help improve sleep.

6.5. Dosage of vitamins and minerals:

• Follow the packaging instructions: The dosage of vitamins and minerals depends on the type of product and individual needs.
• Consult a doctor or nutritionist: If necessary, you can get individual recommendations for the dosage of vitamins and minerals.
• Do not exceed the recommended dosage: Excess of vitamins and minerals can be harmful to health.

6.6. Practical tips for taking vitamins and minerals:

• Choose vitamin-mineral complexes from trusted manufacturers.
• Make sure that the complex contains all the necessary vitamins and minerals in a sufficient dosage.
• Take vitamins and minerals regularly to maintain the optimal level in the body.
• Include a variety of products rich in vitamins and minerals in your diet, such as fruits, vegetables, whole grain products and low -fat sources of protein.
• Pay attention to the signs of deficiency of vitamins and minerals, such as fatigue, weakness, reduction of immunity and skin and hair problems.
• Consult a doctor or nutritionist if you have suspicions of a deficiency of vitamins and minerals.
• Electrolytes are especially important for maintaining hydration during long and intense training.

Chapter 7: Other sports additives – booster, fat burners and adaptogens

In addition to the main types of sports nutrition, there are other additives aimed at improving certain aspects of physical form and performance.

7.1. Preventive complexes:

• Composition: They usually contain a mixture of ingredients such as caffeine, beta-alanine, creatine, arginine, citrullin Malat and other substances aimed at increasing energy, concentration, strength and endurance during training.
• Action: Caffeine stimulates the central nervous system and increases energy. Beta-Alanin increases the level of carnosine in the muscles, which helps to reduce fatigue. Creatine increases strength and endurance. Arginine and citrullin Malat improve blood flow to the muscles.
• Application: Take 20-30 minutes before training.
• Precautions: It is not recommended to take pre -training complexes before bedtime, as caffeine can break sleep. Start with small doses to evaluate tolerance. It is not recommended to take pre -training complexes constantly, since the body can adapt to them.

7.2. Fathers:

• Composition: They usually contain ingredients that help accelerate metabolism, increase thermogenesis (heat production), suppress appetite and improve lipolis (splitting of fats). These include: caffeine, green tea extract, L-carnitine, Sinefrin, Yohimbin and other substances.
• Action: Caffeine and extract of green tea stimulate metabolism and thermogenesis. L-carnitine helps to transport fatty acids to mitochondria for burning. Sinefrin and Yochimbin can suppress appetite and stimulate lipolysis.
• Application: Take in accordance with the instructions on the package. Typically, fat burners are taken in the morning or before training.
• Precautions: Fat burners can cause side effects, such as a rapid heartbeat, increased blood pressure, anxiety and insomnia. It is not recommended to take fat burners to people with cardiovascular diseases, high blood pressure and problems with the nervous system. Fat -burners are not a magic tablet and work only in combination with a healthy diet and physical exercises.

7.3. Adaptogens:

• Composition: Plant extracts that help the body adapt to stress, increase resistance to physical and mental stress, improve immunity and general health. These include: ginseng, eleutherococcus, rhodiola pink, Ashvaganda and other plants.
• Action: Adaptogens normalize the work of the endocrine system, reduce the level of cortisol (stress hormone), increase energy levels and improve cognitive functions.
• Application: Take in accordance with the instructions on the package. Typically, adaptogens are taken in the morning or during the day.
• Precautions: Adaptogens are usually safe for most people, but can cause side effects in some people. It is not recommended to take adaptogens to people with autoimmune diseases and allergies to the plants from which they are made.

7.4. Additives for joints and ligaments:

• Composition: They contain ingredients that help maintain joint health and ligaments, reduce inflammation and pain, improve mobility and flexibility. These include: glucosamine, chondroitin, MSM (methyl sulfonylomethane), collagen, hyaluronic acid and other substances.
• Action: Glucosamine and chondroitin are construction blocks of cartilage and help restore its damage. MSM has anti -inflammatory properties. Collagen strengthens the ligaments and tendons. Hyaluronic acid lubricates the joints and improves their mobility.
• Application: Take in accordance with the instructions on the package. Typically, additives for joints and ligaments are taken long courses.
• Precautions: Addresses for joints and ligaments are usually safe for most people, but can cause side effects in some people. Glucosamine can increase blood sugar in people with diabetes.

7.5. Addings to improve sleep:

• Composition: They contain ingredients that help improve sleep quality, accelerate falling asleep and reduce anxiety. These include: melatonin, magnesium, L-triptophanes, valerian, chamomile and other substances.
• Action: Melatonin is a hormone that regulates the cycle of sleep and wakefulness. Magnesium relaxes muscles and nervous system. L-tripthophanes is the predecessor of serotonin, a neurotransmitter that improves mood and sleep. Valerian and chamomile have soothing properties.
• Application: Take 30-60 minutes before bedtime.
• Precautions: Additives to improve sleep can cause drowsiness during the day. It is not recommended to drive a car or engage in other activities requiring concentration, after taking additives to improve sleep.

Chapter 8: Sports nutrition strategies for different purposes

The choice and use of sports nutrition should be adapted to the specific goals of training and the individual needs of the body.

8.1. A set of muscle mass:

• Priorities: Increased consumption of calories, protein and carbohydrates.
• Recommended additives:
  • Protein: Wastein protein after training, casein before bedtime, complex protein during the day.
  • Heiner: To increase the consumption of calories and carbohydrates.
  • Creatine: To increase strength and endurance.
  • BCAA: To restore muscles and prevent catabolism