What sport is the food to choose. Councils for sports nutrition

This article is based on recommendations from the books of Arthur Lydyard, Joe Friel and other coaches and specialists, and my personal experience as an amateur runner. Always consider the characteristics of your body and consult with doctors and trainers, if there is any doubt.

To comprehensively study the issue of nutrition, it is worth reading the book Sports Nutrition for Endurance Athletes or other similar publications. I highly recommend even those who do little in sports, to study the issues of proper nutrition. In it you will find the answer to almost any question about minerals, vitamins, different foods, power schemes before, during and after training and competition.

In Russian, you can study the relevant section in "Bible triathlete"  . And, of course, we are waiting for the book "Eat right, run fast" 🙂

Especially it will be interesting to those who are eager to give up meat and milk and at the same time want to maintain or increase the amount and intensity of training.

And now tips:

1. Water

Drink a lot - 2 liters a day and more. If you drink less water - you need to accustom yourself to such a number gradually. There are even special programs for smartphones that allow you to track the amount of water you drink 🙂 You can buy mineral water without gas. But during training to fill the minerals still have to use isotonic.

2. Isotonic drinks

The important thing is that we lose a lot of salt during training, and drinking only water is very dangerous. The author of the "Bible triathlete" Joe Friel notes that the lack of sodium can lead to death in heavy loads, and such cases, unfortunately, took place. This occurs if in hot weather or under heavy loads, drink water, ignoring sources of salt (isotonic drinks or capsules / tablets with salt).

Which isotonic selection is a matter of taste. You can buy ready-made bottles (Gatorade and Powerade are represented in our stores), buy powders and breed them (it will be cheaper but not essential) or make an isotonic yourself - mix, for example, orange juice with salt and sugar.

3. Vitamins

There are special vitamin complexes for athletes - the same multivitamins, but with an additional dose of potassium, magnesium, calcium. However, they do not differ much from conventional multivitamin complexes. In any case, it will be useful to consult a doctor before starting regular sports activities - it is likely that your body will need additional support.

4. Carbohydrate Gels

This is energy feeding for the time of competitions and especially long trainings. I recommend Nutrend or Isostar, if you do not like the consistency of honey - the rest of the gels have a thicker consistency and a too sweet taste, as a rule. Isostar has gels without taste. The main thing is to try different variants and to have with you those that you like and do not cause problems with the stomach. Never need to eat something completely new at the races.

Any gel should be washed down with water. Therefore, in the race is to get the gel, when you see the food point, where you will be offered water. Gels with caffeine can help a lot when you lose concentration or are very tired. It is necessary to alternate them with the usual ones.

If you do not like to use the gel, it can be dissolved in water and taken in a flask with you. Or buy "drink gel" - gel, already dissolved in fruit juice. This is the producer of "Squeezy" and "Power Gel". It does not have to be washed down.

5. Chondroichi

BAD for joints, a very useful thing with serious racing loads, to keep your knees in the norm. But for safety, it will suit everyone who has a large monthly mileage. Chondroprotectors - preparations containing chondroitin - will not be saved in cases of arthrosis or serious trauma - they will need to add a doctor's visit, physiotherapy, exercises, ointments and so on. But for the prevention is quite appropriate.

I can recommend the Nutrend Flexit drink - it includes chondroitin, calcium, collagen, vitamins - everything you need to keep joints in order during heavy training. As with any additives, vitamins and preparations, a visit to the doctor will be very appropriate.

6. Soy and chocolate milk after training

Soy is highly recommended in the above-mentioned book "Sports Nutrition". It is a source of protein and calcium and is easily digested. Cow is usually mixed with cocoa, sugar and cream - the resulting chocolate milk is considered the best restorative drink after training: there have been studies that proved the advantage of this simple mixture before special "recovery drinks" - wrote about it in the specialized magazine Runner's World.

7. Before training

You can eat a sandwich with peanut butter or bananas. Too dense food in large volumes will hurt - blood circulation will be directed to digestion of food, which will reduce the effectiveness of training. If you are doing a morning run, you can limit yourself to a glass of tea, coffee or water and have breakfast already after the workout.

The best dish before races and long workouts is pasta with tuna or pizza with it. 🙂 Tuna has a very low glycemic index - energy lasts a long time. And pasta - in general, a classic for "carbohydrate loading" - not for nothing at any marathon (and other endurance competitions) on the eve of the "pasta party", where the organizers treat the participants pasta.

If you think that sports nutrition is steroids and protein in syringes, then you should definitely read this material

For a start, what is sportspit is sports supplements that complement your basic diet. They include a lot of different products. I experienced the following:

• Protein
• Amino acids
• Creatine
• Fat Burners

Within a year I used all these sports supplements, some (protein and amino acids) of different brands, and now I will try to describe the results they gave.

Protein

Protein is a concentrated protein. It is the same protein that is found in everyday foods: eggs, chicken, milk. It differs from them only in consistency and concentration. Therefore, all those who shout about the fact that the protein is harmful, can ... and continue to shout about it, since I can hardly convince them. Protein is used to quickly get a portion of protein without cooking some products.

An experience

Protein can easily replace one meal a day. He immediately gets a feeling of fullness, and if you add a banana to the cocktail, you can safely forget about the hunger for several hours.

Amino acids

Amino acids are the elements that make up proteins. Muscles by 35% consist of three amino acids:

• leucine
• isoleucine
• valine

That is why amino acids or BCAA (a complex of 3 most important amino acids) are often used in addition to protein, as they rather complement each other than replace. Most often, amino acids are drunk in the morning, before going to bed or during training, as catabolic processes at this time are as strong as possible, and amino acids prevent these processes.

An experience

Like all other sports supplements, amino acids are tasteful and clean. Professionals recommend to drink pure amino acids, but this is just a wild muck. Seriously, it's much easier for me to force myself to eat a bunch of chicken breasts every day than to drink this disgusting powder. Therefore I advise all the same to take amino acids with taste, so you will at least feel pleasure from the very process of admission.

Personally, I did not feel any changes, neither in the growth of muscle mass, nor in my own sensations. It's hard to say that they did not work, maybe without them everything would be even worse. But if you choose between them and the protein, I would leave the protein, since its effect is more pronounced than that of the amino acids.

Creatine

Creatine is a special acid that participates in the process of muscle mass growth. The main goal of creatine is to increase muscle strength. And, as you know, the more power, the more muscle.

An experience

Creatine is, perhaps, the most effective additive. Starting to take it, you literally in a few days will feel an increase in strength, albeit small. This is due to the fact that during exercise exercises, muscles consume ATP (adenosine triphosphate) stores, and creatine replenishes these reserves.

It is very common theory that at the beginning of taking creatine several days you need to do a creatine load, taking it in large quantities. I did not dare to do this, and many well-known sportsmen, whose opinions I trust, do not advise doing this. No harm is done to the body (and no other additives listed in this article), but sensitive people with prolonged admission may experience digestive problems. Do not find out without trying :)

Vitamin and mineral complexes

All of them accepted, and everyone knows what it is. But the sports vitamin-mineral complexes (IUDs) are slightly different from the usual ones, which can be bought in any pharmacy. Of the main differences:

• large concentration of vitamins and minerals
• a slightly different composition, which is more suitable for sports purposes

An experience

I very much regret that I did not start taking vitamins and minerals at the very beginning of my training. Now I have to put up with the old injuries in the joints, which I received, coming into the hall and starting to lift huge weights, like an idiot. The organism did not forgive me this. It seems to me that the CMC could prevent this or at least mitigate the consequences.

In the market there is a huge amount of IUD. To all of them compositions are written, therefore carefully walk on all of them and compare. The price can turn out completely different with the same composition, and it is very easy to overpay for the brand. However, as elsewhere. The only side effect can be the yellow color of urine at the first receptions. This is due to the fact that the complex contains vitamin B2, which gives this characteristic color.

Fat Burners

Fat burners are special preparations that help reduce body fat. Please do not make illusions about the fact that these drugs will take away your extra pounds. They can help you, but only if you add them to training and proper nutrition.

There are two types of fat burners:

• thermogenics
• lipotropics

The effect of thermogenics is to increase the body temperature, and due to this and increase the consumption of calories. Lipotropics also accelerate the release of fatty acids from the cells and thereby contribute to weight loss. What to choose for yourself to decide for yourself, I would recommend not to use this product at all, and that's why.

An experience

The first time after taking fat burners, you feel incredible euphoria, as if you drank a bunch of energy cans. In training, you do not think of anything except work in the gym, and this concentration is a really cool feeling. Adding fat burners in my diet for a month, I dropped somewhere in a kilogram more than dropped before without them.

But not everything is so good. The fat burners hit hard enough in the psyche. First, the package says a warning that they can not be taken less than 5 hours before bedtime. In fact, I took them in the morning or in the afternoon, and still very often could not fall asleep all night. Secondly, after a while you can become more aggressive (not in my case). I had euphoria after taking fat burners, so I can not confirm it 100%.

Do not forget that this is a fairly strong load on the body, and the fact that your body will constantly maintain the temperature 1-2 degrees above the norm, it will not affect it positively. To say that they can not be accepted is hypocrisy, because I accepted them and do not regret it, but if you have any health problems, then consult with your doctor.

Conclusion

I hope you understand that the stories that sports nutrition is harmful is just a myth. Sportpit is more a convenience than a necessity. If you have the opportunity to eat right and get all the right elements from a normal meal, you may not even look in the direction of sports nutrition.

How do you feel about sports nutrition? Do you think that this harms the body?

Sooner or later a newcomer to the fitness room will have to solve the dilemma: to drink or not to drink nutritional supplements. According to the trainers, serious successes without them can not be achieved, but also mindlessly to follow the recommendations is also not worth it. The first 2 councils  on sports nutrition for beginners say that it is necessary to collect information about products and determine for themselves what they are for. After all, at first people do not even know about the hidden potential. Instead of adjusting the diet, correctly form a training schedule and learn the exercises, many rely on the magic power of doping.

Without extra power, you can not do with those who want to squeeze the bar 150 kg. The selection of the sport begins with protein products. The first six months of drinking cocktails and fast and slow carbohydrates. Bonuses for the body:

1. The mixture supplies "bricks" for the development of muscle tissue.
2. It compensates for the deficiency of amino acids.
3. Protects the muscles from destruction.

Minus:  insufficient energy recharging, but for this purpose there are for beginners.

How to choose and take

Before choosing a sports picas for a dilettante, pay attention to the labeling:

• whey  Are rapidly digested globular proteins;
• casein  - complex "long-playing".

In the morning take  "Fast" cocktails like "Zero Carb" from VPX. Purified mixtures are biologically more accessible and transported to the muscles in 40 minutes. At night they drink  a glass of casein, consisting of phosphoproteins - protein and phosphorus. For its assimilation, the body needs 6 hours.

Relevant complex mixtures  as "Infusion" from the company SAN. They consist of simple and complex protein molecules, and are split at different times. In addition, they are enriched with vitamins and contain a dosed amount of carbohydrates.

With this mode, the building material for fibrils in the body "at hand" even during rest. This scheme of accepting sports nutrition for beginners is suitable for those who visit the gym once a week, but does not have excess weight.

Why a geyner and what sportspit is better

With what to begin to choose sports nutrition for beginners with insufficient body weight, if not from the protein-carbohydrate mix. In structure:  up to 75% of fructose, maltodextrin and up to 25% of proteins. In addition, contains a vitamin-mineral complex and flavoring fillers. Proteins are concentrated concentrates of milk powder, soy or egg powder.

Gainer for a beginner is:

1. Complex supply of nutrients.
2. Instant recovery of energy and glycogen stores after a load.

Minus additives:  people with a dense physique the product is not suitable.

How to choose a geener and how to drink

• During the days of work in the fitness hall they drink 40 minutes before class;
• in the period and in the evening.
• The rest of the time - 250 ml after lunch.

In order not to grow sideways, the additive for breakfast is not accepted.

One of the best geyner - "Bury Myodrive" brand SAN.

Creatine for beginners

After 10-12 months, drink - the precursor of creatine phosphate - a source for the production of the nucleotide ATP, which generates cellular energy. When the molecule of phosphate acid is disconnected during the metabolism, 40 J of thermal energy is released. Although the process is short-term, it is:

• increases strength and endurance in critical moments;
• improves the shape of the relief musculature.

What sports nutrition is better to choose: creatine for beginners

Producers produce complexes with grape sugar and other sweet fillers that stimulate the release of insulin. The hormone is responsible for delivering nutrition to the muscle cells.

High-calorie drinks are suitable for intensive exercise and people with fast metabolism.

Advanced athletes and beginners sportspit take 5 grams to 3 times a day. Some mix with the geynerom, without forgetting to wash down with 3 glasses of pure water. Popular product  - monohydrate from Dymatize.

How to learn to choose a quality sports nutrition

When buying, they are guided by mixtures of well-known manufacturers. Leaders  on manufacture - the USA and Germany. First, carefully read the composition. Contents with a long list of ingredients are not suitable, since they contain many chemical fillers. Since it is impossible to buy a concentrate without impurities, preferred varieties with flavoring identical to natural. The composition should not be more than 4-5 components.

Another secret to the right choice of sports nutrition is the purchase of a product in a specialized store or in a fitness center, from authorized dealers.

Council at last:  so as not to damage the muscles and ligaments, it is better to take it with the chondroprotector.

However, no isolate, geyner and creatine in novice athletes will not correct the consequences of technical errors and ignoring the diet. It is important to adhere to recommended doses in order not to harm your health. What sports nutrition is better for people with liver, kidney problems, Gastrointestinal problems, it is better to ask the doctor.

Councils for sports nutrition
  Today there are a lot of tips and recommendations for sports nutrition. As a rule, most sources praise sports supplements, giving them too much importance. However, such food is just an addition to the normal diet, which is necessary to replenish the stocks of a substance in the body. The main thing is to establish proper nutrition from normal sources, healthy and healthy foods. The choice of additives is based on the analysis of the number and types:

• squirrel;
• carbohydrates;
• fats;
• vitamins;
• minerals.

To do this, a complex diet is developed - taking into account how much and at what time the body should receive those or other components. However, in itself, sports nutrition results in no way and can not give in principle. Without full training it is impossible to build your body. Additives are just an assistant and building materials for muscles.

Nutrition should be given special attention, since it is the main factor necessary to obtain the desired results. Correct selection and reception of nutrients guarantees not only a beautiful figure, but also the general health of a person. The athlete's body constantly experiences high demands for additional energy. In any sport, a balanced diet is very important and significant - it is an integral part of the training program, helps prepare for competitions and achieve the desired results. The diet should include a variety of products that can provide the body with the required elements. Before you start using supplements, you need to learn how to get the necessary ingredients from everyday products.

Consider in more detail supplements for athletes

Review of sports nutrition

Today, additives are on the market in a very large amount. Many of them are effective, and many are not. Choose them from the needs of the body and specific sports goals.

The main components of the athlete's diet:

• proteins  Is a protein presented in a richer and bioavailable form than that found in conventional foods. It is necessary for those who can not get the right amount of this substance from simple foods. Its main advantages over, say, poultry or cottage cheese, is the ease of cooking and a high percentage of digestibility. They are produced in the form of protein concentrates (powders) or bars, and the most preferred option for the ratio of price and quality is precisely the powder form;
• amino acids  - represent these elements, from a certain sequence of which all the tissues of our body are built, including muscles. After training loads, amino acids are particularly effective, because in them the body experiences increased needs. They are necessary to accelerate the processes of recovery and regeneration of muscle tissue. They can be supplied both in the form of complexes, including all the main types of substances, and individual, for example BCAA, glutamine, arginine and others.
• heyners  - protein-carbohydrate mixtures. Used to increase muscle mass, as well as to replenish the total energy reserve of the body. It is necessary only with enhanced training, when the energy costs are very high;
• creatine  - contributes to the increase in the strength of athletes and the increase in muscle mass. The substance acts as an intracellular source of energy for high-intensity training, saturating muscles and increasing their efficiency;
• fat burners - a group of preparations of various composition, type and purpose, specially developed for use by the body of fat deposits as the main source of energy. The most common group of such drugs are Thermogenics (from English Thermogenic Fat Burners). Their effectiveness and principle of work are based, as a rule, on the principles of increasing the production of heat by the body. They accelerate metabolic processes and activate the activity of the central nervous system, and also suppress appetite.
• vitamins and minerals  - have bioavailable forms of beneficial substances, as well as high concentration. In addition, they perform a number of important functions in the body - act as catalysts that accelerate chemical reactions, allow better digestion and assimilation of food, fight overfatigue and overtraining, and also deliver oxygen and energy to the cells.

However, the latest development of Russian scientists deserves special attention. This additive is one of the best in terms of efficiency and price. It is useful to athletes who are engaged in power sports (weightlifting, powerlifting and bodybuilding), and people who prefer to be healthy and lead an active lifestyle. Leveton has a pronounced anabolic effect, the ability to eliminate erectile dysfunction, as well as the possibility of increasing the reserve capacity of central hemodynamics with the most rational proportion of cardiac output and heart rate. It is not toxic, is not a medicinal and androgenic agent. The preparation contains in bioaccumulated form the whole spectrum of microelements, amino acids and vitamins, which are necessary for athletes in the pre-competition and competition period.