High-quality sports nutrition plays a special role in the life of every athlete involved in strength sports. It helps to increase muscle mass, strength, endurance, and promotes rapid recovery after exercise.
The most popular sports nutrition for gaining muscle mass is protein, which provides the body with protein, without which muscle growth is simply impossible. It gained its popularity due to the fact that the amount of high-quality protein consumed with food is often insufficient. There are several types of protein, but whey is the most effective. It has the best digestibility, which means that it allows you to provide the muscles with the necessary amino acids in the shortest possible time. It is recommended to use this supplement before and after training, as well as in the morning on an empty stomach. In weight loss training, protein can be consumed between meals to provide protein throughout the day.
Weight gainers are one of the most effective weight-building supplements in the sport. In their composition, they are similar to proteins, but have an increased calorie content due to the large amount of carbohydrates. Taking gainers allows you to increase the mass by 3-8 kg. per month, however, the amount of body fat also increases.
One of the most common types of sports nutrition is creatine. Athletes like it due to its effectiveness, which manifests itself within a few days after the start of the intake. Creatine increases endurance, strength, performance and has an anabolic effect. There are two ways to take this supplement: with a loading phase and without. During the loading phase, which lasts 5 days, 20g of creatine is taken. per day (4 to 5g.), then 5g. in a day. Creatine should be consumed on an empty stomach with plenty of cool water or juice. On workout days, it is taken both before and after training. The duration of the course of admission should not be more than 1 month, since creatine accumulates in the muscles up to a certain limit, so additional doses will simply be excreted from the body and will not bring any effect. After a month's break, you can resume your creatine intake.
It is important to remember that any sports nutrition is just a supplement that allows you to increase the return on training, to increase performance. And regular nutrition is the basis, which should be of high quality, saturated with useful substances, vitamins and microelements. Many are mistaken in the belief that by starting to use various additives, you can become like Arnold Schwarzenegger in a couple of months. However, without a well-designed training program, good rest and nutrition, this is not feasible.
