Sports Food: Diet For Athletes
- Author John Perkins
- Sports drinks
Soda, water without gas, tonics and isotonics (Gatoreid, Powereide), plus really useful waters containing aloe juice, etc. etc. This is the most necessary of all that you can buy at the bar. To train and not to drink is like smoking between sets; load on the cardiovascular system is not the most useful. The best choice of a sports drink for training in a hall - usual still water. All the rest - either for fitness gourmets, or for those who did not have time to eat properly before training (in this case, the bottle of "Gatorade" will not allow dangerous fall of blood glucose level during the load). (Continued below.....)
- (....Continued....)Proteins
That is, a protein that is easier to digest than the same protein, taken from eggs, milk, cottage cheese, meat or fish. However, the need for his admission from the very beginning of the classes is greatly exaggerated financially interested in this people. The increased need for protein can arise only in response to no less elevated loads, which, as a rule, occur after a year or two of very intense and regular training. For muscle growth, a novice serving of a protein shake before and after training will be useful only if he last ate 6-8 hours ago.
- Gainers
Protein-carbohydrate drinks, stimulating the secretion of insulin - the main anabolic hormone, responsible for the assimilation of proteins, fats and carbohydrates. In practice, the gainers are used to quickly gain weight. Taking 2-3 servings of a geyner a day with food (and not instead of it), any sloth will accumulate a five kilogram of muscle mass in just a month. Those who have been training for a long time, it is useful to drink the geyners right before classes - their increased caloric content will help to conduct more intensive training and recover faster. In this regard, the gainers are much more useful than proteins, but, like all high-speed, have a side effect - the inevitable increase in fat under the skin.
- Vitamins, amino acids and other fat burners
All this can easily be combined into one group of expensive, probably useful, but not the most necessary drugs. Alas, the sports nutrition market is also a market, it needs diversification of the product, and therefore you will always be offered a new chondroprotector, then a new creatine. Yes, the producers will not take offense at me, but these products duplicate what you can buy in a pharmacy, and much cheaper. The best chondro- and cardioprotective agent is regular fish oil. Sports vitamins carry a thermonuclear dosage, which is difficult to absorb even a very heavy athlete; Pharmaceutical dosages are much better for normal active people. Amino acids - in general the lot of competing bodybuilders. So if you do not have extra money, excess health and unnecessary curiosity, refrain from applying the above.
Helpful advice: if you constantly use the products of a fitness bar, do not be lazy to ask the bartender to look at the jar of what you are constantly drinking - a gainer or protein. In many bars there is a restaurant "tradition" not to report in cocktails recommended by the manufacturer a dose, providing volume of ice and other by-products. If you notice the difference (the bartender is obliged to tell you how many grams of this or that product he pours into a cocktail) - order a double portion or buy your own jar.
Special diet provides you with muscle grow but you also need a lot of energy and strength to build muscles. That is why you may need a pre-workout supplements.
Pre-workout supplements are one of the types of sports nutrition that increase the working capacity of an athlete before training, increase strength, help build muscle mass and burn subcutaneous fat. There are a number of different ingredients in them. Some of the ingredients are effective, and some are not, but in the aggregate, they are a very active mixture that really improves the quality of the athletes' training process.
Pre-workout supplements
Composition of pre-workouts
The composition of Pre-workout supplements includes many components, usually 15-25, but most often you can find the following substances:
Creatine - increases the strengths, stimulates the growth of muscle mass. Pre-Workouts in the composition contain a variety of transport systems, which improve the assimilation of creatine.
BCAA - 3 essential amino acids that nourish muscle tissue and prevent catabolic processes.
Arginine - is needed to make up the muscles and the effect of pumping.
Vitamins and minerals are vital components for the human body, the reserves of which are depleted during intensive training, so they need to be restored.
Caffeine - a stimulant of the central nervous system, promotes the acceleration of metabolism.
Geranamine is another stimulant of the central nervous system, several times stronger than caffeine.
Taurine - a stimulant and a reductant, according to unconfirmed data stimulates the production of growth hormone.
Beta-alanine - restores muscles after training.
As practice shows, the remaining components, which are part of the predecessors, are not effective.
Cons of Pre-workout supplements
Pre-workout supplements contain a lot of stimulant and other various components that can be dangerous for the cardiovascular system, therefore, it is not worth taking sports complexes to athletes with heart problems, and it is also not recommended to use preworkouts if you are 40 years old or more. Cases and problems with digestion associated with taking stimulant supplements are not uncommon before buying a product, check the composition, make sure you do not have an individual intolerance to one of the components.
The Best Pre-workout supplements
The best Pre-workout supplements This list contains only pre-training, time-tested, they collected a lot of positive feedback and recommendations from professional athletes:
Jack3D from USPLabs;
No Xplode from BSN;
Mesomorph from APS;
Assault from MusclePharm;
Friction from VPX;
SuperPump Max from Gaspari Nutrition.
You can familiarize yourself with each of these products by simply clicking on the name in the list. All of them showed incredible effectiveness, of course, each of these preworkouts deserves attention.
How to take a pre-workout complex
Each manufacturer, together with a pre-workout instructor, provides consumers with an instruction on how to use the additive, while holding it, you can achieve maximum results. Deviate from the recommended dosage is not necessary, it can lead to a mass of health problems. Some companies also offer athletes to take Pre-workout supplements and during rest days, it is worth saying that in such cases they are more worried about the state of their wallet, rather than your physical form. In days off from training, it is better to take some restorative and nutritious supplements such as protein or amino acid complexes, daily use of potent stimulants of the central nervous system will deplete your strength and only slow the progression.
Reviews on Pre-workout supplements
In discussions at various forums and the most popular bodybuilding portals, one can find both positive and negative feedback about Pre-workout supplements. Athletes share their feelings and results, discuss the taste, effectiveness, safety and quality of products. Having analyzed a lot of Internet resources, we came to the conclusion that there are many times more positive reviews of pre-teens, moreover, one often finds statements by reputable sportsmen who recommend one or another stimulating complex.
I'm John, I'm writing for 10 years
