Sports nutrition is a specific menu that helps athletes build muscle mass. With its help, during systemic training in two to three months, you can gain up to ten kilograms of muscle.
For all those who have just recently come to the gym and started exercising, professional trainers offer cocktails, which are a kind of food substitutes. There is even a special menu for beginners: you need to eat natural food three times a day and drink cocktails three times a day.
Sports nutrition necessarily includes foods rich in creatine (pork, beef, tuna, etc.) This chemical element is able to synthesize protein necessary for muscle growth. In addition, it slows down the appearance of lactic acids in the body, thus significantly increasing the body's endurance.
The use of this substance should be monitored by the physician of the sports section in which you exercise. To maximize the benefits of creatine, it is taken in a two-phase regimen. To begin with, creatine is taken in small doses for about seven days, after a doctor's examination, a verdict is made about whether it is possible to continue taking it. The duration of this phase is two to three months, and gradually you will need to take less and less creatine. Then you need to take a break for two to three weeks in order for the body to rest from the substance. After consulting your doctor, you can take creatine again.
In addition to creatine, the diet of athletes necessarily includes protein, which is 90% protein, which has a positive effect on muscle growth in the body. It is found in high amounts in meat, eggs, milk, potatoes, grains, and vegetables. But when training, a special whey is most often used, consisting of protein and milk.
Only amino acids can compete with protein in the rate of protein formation in the body. They, as a rule, can only be assigned to the athlete by the coach. You can buy them at any pharmacy where they are sold in capsule form.
Various complexes of vitamins and minerals are also considered sports nutrition. Of particular importance, according to the trainers, should be given to vitamin C, since it acts not only as a substance supporting the immune system, but also as a regenerator of ligament and muscle tissues.
