Side effects of sports nutrition for mass gain

Side effects of sports nutrition for mass gain

I. Creatine: an increase in strength and muscle mass – a stick about the two -edges

Creatine is perhaps the most studied and popular sports nutrition to increase the strength and volume of muscles. It is naturally contained in the body, mainly in muscle tissue, and plays a key role in providing energy at high -intensity loads. Reception of creatine additives increases the level of creatine phosphate in the muscles, which theoretically allows you to train more intense and longer, contributing to muscle growth. However, like any additive, creatine is not devoid of potential side effects.

A. Water delay and weight gain:

One of the most common side effects of creatine is the delay of water in the muscles. Creatine has osmotic properties, that is, attracts water to muscle cells. This leads to an increase in muscle volume and, accordingly, to an increase in the total body weight. For many, this is the desired effect, as it creates the visual effect of the “fullness” of the muscles. However, for some people, water delay can be unpleasant, causing a feeling of swelling of the abdomen, discomfort and even a temporary increase in blood pressure.

• Mechanism: Creatine increases the concentration of dissolved particles inside muscle cells, creating an osmotic gradient, which contributes to the transition of water from the intercellular space to the muscle cells.
• Impact on performance: Water delay can positively affect performance, improving muscle hydration and reducing the risk of dehydration during training. However, in some cases, an excessive delay in water can lead to a feeling of stiffness and a decrease in the speed of movements, especially in sports, requiring high maneuverability.
• Minimization methods:
  • Maintaining adequate hydration: Regular use of enough water helps the body regulate the water balance and minimize the negative effects of water retention.
  • Gradual increase in dosage: Instead of a boot dose of creatine, you can start with a lower maintenance dose to allow the body to gradually adapt.
  • Using micronized creatine: Micronized creatine has smaller particles, which improves its solubility and assimilation, reducing the risk of water retention in subcutaneous tissue.
  • Cycling Creatine: Periodic refusal to take creatine allows the body to remove excess water and restore the natural water balance.

B. Gastrointestinal disorders:

Some people taking creatine experience side effects from the gastrointestinal tract, such as nausea, diarrhea, abdominal pain and bloating. These symptoms most often occur when using large doses of creatine, especially on an empty stomach.

• Mechanism: Creatine has high osmotic activity, and its excess in the intestines can attract water, causing diarrhea and discomfort. In addition, poor -quality creatine may contain impurities that irritate the mucous membrane of the stomach and intestines.
• Risk factors:
  • High dosage: The use of large doses of creatine, especially in the loading phase, increases the risk of gastrointestinal disorders.
  • Taking Creatine Natzak: Taking creatine on an empty stomach can increase its irritating effect on the mucous membrane of the stomach.
  • Low quality creatine: Cheap creatine of low quality may contain impurities that cause digestive disorders.
  • Individual sensitivity: Some people are more sensitive to creatine and can experience gastrointestinal disorders even at small doses.
• Minimization methods:
  • Dose separation: Divide the daily dose of creatine into several small techniques during the day.
  • Reception of creatine during eating: Take creatine with food to reduce its irritating effect on the stomach.
  • Choosing high -quality creatine: Choose creatine from well -known manufacturers that has passed the test for cleanliness and quality.
  • Using micronized creatine: Micronized creatine is better dissolved and absorbed, reducing the risk of gastrointestinal disorders.
  • Avoid dehydration: Support adequate hydration to compensate for the loss of fluid for diarrhea.
  • Consult a doctor: If gastrointestinal disorders do not pass or intensify, consult a doctor.

C. Muscle cramps:

There is an opinion that taking creatine can increase the risk of muscle seizures. However, scientific data on this issue are contradictory. Some studies did not find the connection between creative intake and muscle seizures, while others showed that creatine can increase the risk of convulsions for athletes trained in hot weather.

• Mechanism: Theoretically, creatine can increase the risk of seizures by changing the electrolyte balance in the body and increasing the need for fluid. However, the exact mechanism has not been fully studied.
• Risk factors:
  • Dehydration: Dehydration is one of the main risk factors for muscle seizures, and creatine’s taking can aggravate this problem if you do not maintain adequate hydration.
  • Dysbalance of electrolytes: The deficiency of electrolytes, such as sodium, potassium and magnesium, can also lead to muscle seizures.
  • Intensive training in hot weather: The high ambient temperature increases the risk of dehydration and electrolyte imbalance, which can provoke muscle cramps.
• Minimization methods:
  • Maintaining adequate hydration: Drink enough water, especially during and after training.
  • Replenishment of electrolytes: Use sports drinks or additives with electrolytes to compensate for their loss with later.
  • Avoid overtraining: Give the muscles enough time to restore between training.
  • Stretching: Regularly perform muscle stretching to improve their flexibility and reduce the risk of seizures.
  • Reduce caffeine consumption: Caffeine has a diuretic effect, which can lead to dehydration.

D. Exposure to the kidneys:

The question of creatine’s effect on the function of the kidneys is the subject of disputes. In general, studies show that taking creatine in recommended doses is safe for healthy people with normal kidney function. However, people with existing kidney diseases should avoid taking creatine, as it can worsen their condition.

• Mechanism: Creatine is metabolized into creatinine, which is excreted from the body through the kidneys. An increase in the level of creatinine in the blood may indicate impaired renal function. However, in people taking creatine, an increased level of creatinine does not necessarily indicate problems with the kidneys, but may be a result of increased consumption of creatine.
• Risk factors:
  • Existing kidney diseases: People with chronic kidney disease, glomerulonephritis or other kidney diseases should avoid taking creatine.
  • High dosage: The use of excessively high doses of creatine can create an additional load on the kidneys.
  • Dehydration: Dehydration can worsen the function of the kidneys and increase the risk of complications when taking creatine.
• Recommendations:
  • Consult a doctor: Before taking creatine, especially if you have any kidney diseases, consult your doctor.
  • Follow the recommended doses: Do not exceed the recommended doses of creatine.
  • Support adequate hydration: Drink enough water.
  • Conduct medical examinations regularly: If you take creatine on an ongoing basis, regularly undergo medical examinations to control the function of the kidneys.

E. Interaction with drugs:

Creatine can interact with some drugs such as non -steroidal anti -inflammatory drugs (NSAIDs), diuretics and cimetidine.

• NSAID: Joint intake of creatine and NSAIDs can increase the risk of kidney damage.
• Diuretics: Diuretics increase fluid elimination from the body, which can aggravate dehydration and increase the risk of muscle seizures when taking creatine.
• Cimetidine: Tsimetidine can reduce the excretion of creatinine from the body, which can lead to a false increase in the level of creatinine in the blood.
• Recommendations:
  • Consult a doctor: Before taking creatine, tell the doctor about all the medicines that you take.
  • Avoid joint taking creatine with NSAIDs, diuretics and cimetidin, if possible.

II. Protein: bricks for muscles – do not abuse!

Protein (protein) is the most important macronutrian necessary for the construction and restoration of muscle tissue. Protein additives, such as serum protein, casein and soy protein, are widely used by athletes and bodybuilders to increase protein consumption and accelerate muscle growth. However, excessive protein consumption can also have negative health consequences.

A. Study on the kidneys:

Excessive protein consumption can create an additional load on the kidneys, since the kidneys have to remove protein decay products from the body, such as urea.

• Mechanism: When the protein is broken down, ammonia is formed, which is converted into urea in the liver. Urea is excreted from the body through the kidneys. With excessive protein consumption, the formation of urea increases, which can create an additional load on the kidneys.
• Risk factors:
  • Existing kidney diseases: People with kidney diseases are more susceptible to the negative effects of excessive protein consumption.
  • Dehydration: Dehydration can worsen the function of the kidneys and increase the risk of complications with excessive protein consumption.
  • High protein consumption for a long time: Long -term use of a large amount of protein can lead to a gradual deterioration in renal function.
• Recommendations:
  • Follow the recommended protein consumption: For most people involved in sports, 1.2-2.0 grams of protein per kilogram of body weight per day are enough.
  • Support adequate hydration: Drink enough water.
  • Conduct medical examinations regularly: If you consume a large amount of protein on an ongoing basis, regularly undergo medical examinations to control the function of the kidneys.

B. Gastrointestinal disorders:

In some people, the use of protein additives can cause gastrointestinal disorders, such as bloating, gases, diarrhea and constipation.

• Mechanism: Protein additives may contain lactose, artificial sweeteners and other ingredients that can cause irritation of the gastrointestinal tract. In addition, an excess of protein in the diet may disrupt the balance of intestinal microflora.
• Risk factors:
  • Lactose intolerance: People with lactose intolerance can experience gastrointestinal disorders when using serum protein, which contains lactose.
  • Sensitivity to artificial sweeteners: Artificial sweeteners, such as aspartam and sucolosis, can cause bloating and diarrhea in some people.
  • Low fiber content in the diet: The lack of fiber in the diet can lead to constipation.
  • Individual sensitivity: Some people are more sensitive to protein additives and can experience gastrointestinal disorders even at small doses.
• Minimization methods:
  • Choose protein additives without lactose and artificial sweeteners: There are protein additives, such as isolation of serum protein, casein and soy protein, which contain less lactose or do not contain it at all.
  • Increase fiber consumption: Use more fruits, vegetables and whole grains.
  • Divide the dose: Divide the daily dose of protein into several small techniques during the day.
  • Gradually increase the dosage: Start with a small dose of protein and gradually increase it to give the body time to adapt.
  • Try different types of protein: If you experience gastrointestinal disorders when using one type of protein, try another.
  • Consult a doctor: If gastrointestinal disorders do not pass or intensify, consult a doctor.

C. Degidization:

The use of a large amount of protein can lead to dehydration, since the protein processing is required more water.

• Mechanism: The kidneys use water to remove urea, a protein decay product. With excessive protein consumption, the formation of urea increases, which requires more water to remove it.
• Recommendations:
  • Support adequate hydration: Drink enough water.
  • Increase water consumption during training: During training, you lose liquid with later, so it is important to replenish its stocks.

D. Violation of the balance of nutrients:

Excessive protein consumption can lead to a violation of the balance of nutrients in the body, as it displaces other important nutrients from the diet, such as carbohydrates and fats.

• Mechanism: If you consume too many protein, you may not have space for other products containing carbohydrates and fats. Carbohydrates are the main source of energy for the body, and fats are necessary for the absorption of fat -soluble vitamins and hormonal regulation.
• Recommendations:
  • Observe a balanced diet: Make sure your diet contains a sufficient amount of carbohydrates, fats, vitamins and minerals.
  • Do not replace full -fledged products with protein additives: Protein additives should be an addition to your diet, and not replacing full -fledged products.

E. Equity of weight (with excessive calories):

Although protein is important for muscle growth, excessive protein consumption leading to excess calories can lead to an increase in weight in the form of fat.

• Mechanism: If you use more calories than you spend, the body will lay an excess of energy in the form of fat. It does not matter where these calories come from – from protein, carbohydrates or fats.
• Recommendations:
  • Follow the total calorie consumption: Make sure you do not use more calories than spending.
  • Adjust protein consumption depending on your needs: If you do not strive for a set of muscle mass, you do not need to consume a large amount of protein.

III. Gainers: Fast a mass set – a quick set of fat?

Gainers are sports supplements designed to quickly gain mass. They contain a large number of calories, carbohydrates and protein. Gainers can be useful for people who are difficult to gain weight due to rapid metabolism or insufficient appetite. However, gainers also have potential side effects.

A. Increase in fat mass:

The main disadvantage of geners is that they can lead to an increase in fat mass, especially if you do not engage in a sufficient amount of physical exercises.

• Mechanism: Gainers contain a large number of calories, and if you do not spend these calories, the body will put them in the form of fat.
• Recommendations:
  • Combine a geiner with training: Regular training will help you burn calories and increase muscle mass, not fat.
  • Follow the total calorie consumption: Make sure you do not use more calories than spending.
  • Choose a high protein content and low sugar content: This will help you increase muscle mass, not fat.

B. Gastrointestinal disorders:

Geyners can cause gastrointestinal disorders, such as bloating, gases, diarrhea and constipation, due to the high content of carbohydrates and lactose.

• Mechanism: The high content of carbohydrates and lactose in geners can cause fermentation in the intestines, leading to bloating and gases. Lactose can also cause diarrhea in people with lactose intolerance.
• Recommendations:
  • Choose gainers without lactose and low sugar content:
  • Divide the dose: Divide the daily dose of the genener into several small techniques during the day.
  • Gradually increase the dosage: Start with a small dose of the gainer and gradually increase it to give the body time to adapt.
  • Try different types of geners: If you experience gastrointestinal disorders when using one type of gainer, try another.
  • Consult a doctor: If gastrointestinal disorders do not pass or intensify, consult a doctor.

C. Improving blood sugar:

Gainers with a high sugar content can lead to a sharp increase in blood sugar, which can be especially dangerous for people with diabetes or antiabet.

• Mechanism: Sugar is quickly absorbed in the intestines, which leads to a sharp increase in blood sugar.
• Recommendations:
  • Choose low sugar gears:
  • Avoid the use of geners on an empty stomach: The intake of the gainer on an empty stomach can increase a sharp increase in blood sugar.
  • Consult a doctor: If you have diabetes or antiabet, consult a doctor before taking a gainer.

D. Allergic reactions:

Gainers may contain various ingredients that can cause allergic reactions in some people.

• Mechanism: Allergic reactions arise when the immune system of the body mistakenly attacks harmless substances, such as proteins in food.
• Recommendations:
  • Read the composition of the geiner carefully: Make sure that the gainer does not contain the ingredients that you are allergic to.
  • Start with a small dose of geiner: This will allow you to check if you have an allergic reaction.
  • Stop taking the gainer and consult a doctor: If you have symptoms of an allergic reaction, such as a rash, itching, swelling or shortness of breathing.

IV. Hormonal booster (testosterone booster): Game with hormones is dangerous to health!

Testosterone boosters are sports supplements, which are claimed to increase testosterone levels in the body. They can contain various ingredients, such as Tertrix tribulus, D-pparaginic acid and zinc. Testosterone booster is often used by men to increase muscle mass, strength and libido. However, the effectiveness of these additives is often doubtful, and side effects can be serious.

A. Hormonal disorders:

Testosterone booster can disrupt the natural hormonal balance in the body, leading to various side effects, such as acne, hair loss, gynecomastia (breast augmentation in men) and a decrease in the production of own testosterone.

• Mechanism: Testosterone booster can suppress the production of its own testosterone, since the body perceives them as a signal that the level of testosterone is normal. When you stop taking a testosterone booster, the level of your own testosterone may remain low for some time.
• Recommendations:
  • Avoid taking testosterone booster, if possible: The effectiveness of these additives is often doubtful, and side effects can be serious.
  • Consult a doctor: If you still decide to take a testosterone booster, consult a doctor.
  • Choose a testosterone booster thoroughly: Choose products from well -known manufacturers that have undergone quality and safety.
  • Follow the recommended doses: Do not exceed the recommended doses of testosterone booster.
  • Conduct medical examinations regularly: If you take a testosterone booster on an ongoing basis, regularly undergo medical examinations to control the hormonal balance.

B. Impact on the cardiovascular system:

Testosterone booster can increase blood pressure and cholesterol, which can increase the risk of cardiovascular diseases.

• Mechanism: Testosterone can affect blood pressure and cholesterol.
• Recommendations:
  • Consult a doctor: If you have diseases of the cardiovascular system, consult a doctor before taking a testosterone booster.
  • Regularly control blood pressure and cholesterol: If you take a testosterone booster on an ongoing basis.

C. Exposure to the prostate:

Testosterone can stimulate the growth of prostate cells, which can increase the risk of developing benign prostate hyperplasia (DHCH) and prostate cancer.

• Mechanism: Testosterone is the main hormone that stimulates the growth of prostate cells.
• Recommendations:
  • Consult a doctor: If you have prostate diseases, consult a doctor before taking a testosterone booster.
  • Pass the prostate examinations regularly: If you take a testosterone booster on an ongoing basis.

D. Psychological side effects:

Testosterone can affect mood and behavior, which can lead to aggression, irritability and depression.

• Mechanism: Testosterone affects neurotransmitters in the brain, such as serotonin and dopamine, which play a role in the regulation of mood and behavior.
• Recommendations:
  • Be attentive to your mood and behavior: If you notice changes in your mood or behavior after the start of taking a testosterone booster, stop taking it and consult a doctor.

V. Amino acids BCAA: Restoration and growth – does it make sense to overpay?

Amino acids with an extensive chain (BCAA) is a group of three essential amino acids: leucine, isolacin and valin. They play an important role in the restoration and growth of muscles. BCAAs are widely used by athletes and bodybuilders to reduce muscle pain, accelerate the restoration and stimulation of muscle growth. However, side effects from taking BCAA are rare.

A. Gastrointestinal disorders (rarely):

In some people, the use of BCAA can cause gastrointestinal disorders, such as nausea, diarrhea and bloating.

• Mechanism: BCAA can violate the balance of intestinal microflora.
• Recommendations:
  • Divide the dose: Divide the daily dose of BCAA into several small techniques during the day.
  • Take BCAA while eating:
  • Try different types of BCAA:
  • Consult a doctor: If gastrointestinal disorders do not pass or intensify.

B. Interaction with drugs:

BCAA can interact with some drugs such as drugs for the treatment of diabetes and Parkinson’s disease.

• Recommendations:
  • Consult a doctor: Before taking BCAA, tell the doctor about all the medicines that you take.

C. Reducing blood sugar:

BCAA can reduce blood sugar, which can be dangerous for people with diabetes or antiabet.

• Recommendations:
  • Consult a doctor: If you have diabetes or prediabet, consult a doctor before taking BCAA.
  • Regularly control the blood sugar level: If you accept BCAA.

VI. General recommendations for receiving sports nutrition:

• Consult a doctor: Before taking any sports nutrition, especially if you have any diseases.
• Learn the composition thoroughly: Make sure that the product does not contain the ingredients that you are allergic or intolerance to.
• Choose quality products: Buy sports nutrition from well -known manufacturers who have undergone quality testing and safety.
• Follow the recommended doses: Do not exceed the recommended doses indicated on the packaging.
• Listen to your body: If you have any side effects after taking sports nutrition, stop taking it and consult a doctor.
• Do not replace good nutrition with sports nutrition: Sports nutrition should be an addition to a balanced diet, and not a replacement of full -fledged products.
• Support adequate hydration: Drink enough water, especially during and after training.
• Farm up: Sleep plays an important role in the restoration and growth of muscles.

In conclusion, sports nutrition can be a useful tool to achieve your goals in fitness. However, it is important to remember potential side effects and take sports nutrition wisely and caution. Consult a doctor or nutritionist to determine which additives are suitable for you, and observe the recommended doses. Remember that a healthy lifestyle, including a balanced diet, regular training and sufficient sleep, is the basis for achieving your goals.