Sports food, contrary to negative attitude of most of inhabitants, has nothing in common with chemical products, doping or steroids. In this article we will consider such product in detail: its types and advantage, selection criteria for beginners and professional athletes.
Classification of sports food
The product is natural nutritional supplement on the basis of natural ingredients which underwent special processing. Produce additive in the concentrated form: liquid, powder or in tablets.
Thanks to special processing of additive sate an organism with the necessary number of calories and energy, without burdening the system of digestion. For descriptive reasons we will review an example: meat of chicken is acquired by an organism for only 60% whereas products sport pita — completely.
Sport pita is the purpose providing an organism of the athlete with balance, necessary for productive occupations, I WATCH, minerals and vitamins. On the structure and the principle of action the product is divided into the following types:
- proteins (with a large amount of protein in structure);
- geyner (complex of proteins and carbohydrates);
- amino acids (replaceable and irreplaceable);
- zhiroszhigatel (are directed to weight loss);
- complexes with creatine;
- vitamino-mineral mixes (for health of ligaments and joints).
Important! Nutritional supplements cannot replace good nutrition, they are necessary only for its correction.
As it is correct to choose sport pitas
Sports food can be picked up both for an effective set of muscle bulk, and for the purpose of weight loss. Developers of additives considered needs of the women and men beginning athletes and professionals.
For beginners
Effect of trainings, with whatever purpose you were engaged, depends not only on physical efforts, but also on healthy nutrition. Sport pitas will not yield any result if in the main food there is no balance, there are harmful products, for example, sweet sparkling water or fast food for the night. Let's consider nutritional supplements on categories.
Girls
Girls in sports activities are more focused on weight loss and the tightened, slim figure. With it they will be helped by the following types of additives:
- serumal protein — reduces feeling of hunger, at the same time sating an organism with necessary elements and energy, helps to be restored after the training, to develop relief contours;
- donators of nitrogen — promote expansion of vessels, improving a blood-groove, and to saturation of muscle tissue oxygen, effectively burning cells of fat;
- caffeine with extract of green tea — invigorates, accelerates processing of fats in energy, improves concentration of attention and physical activity;
- amino acids — accelerate metabolism, improve transfer of nervous impulses, thereby leveling fatigue of muscles, sate an organism with useful elements;
- multivitamins — fill loss of vitamins after the intensive training, a strict diet.
Muzhchin
Men do more often strength sports where the endurance is important. The efficiency of occupations will be promoted by such additives:
- the pretraining complex — will give a necessary charge of energy before occupations, the organism will encourage, stimulates it to active work;
- creatine — will promote training duration, will promote combustion of fats and a set of dry muscle bulk, will increase endurance;
- serumal protein — the construction material for muscle tissue promoting a set of their volume;
- additives with complex carbohydrates — a power source, contain a mineral and vitamin complex as a part of which there are a calcium, magnesium and potassium. These minerals are important for the fortress of a connecting, bone tissue, muscle fibers. They will support warm activity during active loadings. Slow carbohydrates help to regulate sugar level in blood, effectively burn fat deposits, improve the general metabolism;
- glutamine — improves work of an urinary system, reduces feeling of fatigue, pain, helps process of restoration after the training.
Whether you know? Four-time "Mr. Vselennaya" and seven-time "Mr. Olympia" Arnold Schwarzenegger, being engaged in body building, always included in the diet nutritional supplements, in particular, a protein and slow carbohydrates.
For weight loss
During a diet the organism feels a little shock from a lack of some vitamins and minerals. The nutritional supplements focused on weight loss help to fill this shortage, improve concentration and endurance of an organism. Let's consider the most effective:
- zhiroszhigatel — reduce density of fatty tissue, feeling of hunger and pain at loading;
- termogenik — due to slight increase of body temperature accelerate metabolism, promoting splitting of fats;
- anorektik — influencing the special centers of a brain, suppress appetite;
- blockers of fats and carbohydrates — do not allow to be acquired completely to these elements, reducing amount of the enzymes responsible for digestion and assimilation by an organism of fat cages;
- the complex of polyunsaturated fatty acids — supports work of central nervous system and brain, burns fats, improves work of bile-excreting bodies.
For increase in testosterone
With age production of testosterone at men decreases. It is possible to support a hormonal background by means of sports medicines:
- "ZMA" — medicine does not increase amount of hormone, but helps to support its level and stimulates work of an endocrine system;
- Ekdisteron — suits also women, stimulates anabolic processes of an organism, promotes increase in endurance, normalizes a hormonal background;
- Anatropin — stimulates production of testosterone, participates in processes of growth of muscle tissue, normalizes sexual function.
Important! It is not necessary to take the drugs uncontrolledly — the excess of hormone can lead to unreasonable aggression and problems with health: hair loss, skin diseases.
For a set of weight
The main construction material for muscle tissue is a protein. For increase in volume of muscles such medicines will be useful:
- serumal protein;
- soy protein (ideal option for vegetarians);
- casein protein (prevents destruction of muscle fibers);
- VSAA (leucine, isoleucine and valine) — contribute to the development of endurance, force, muscle growth.
Learn, than protein cocktails are useful and dangerous.
As it is correct to use
Each of types of sports additives has the dosage calculated on the athlete's weight. Let's consider daily dosages of mixes:
- protein — 1g/1 weight kg;
- amino acids — 2g/10 kg;
- zhiroszhigatel — 0.5 g / 10 kg;
- collagen — 1g/10 kg;
- creatine — 1g/10 kg;
- geyner — 1.5g/1 kg.
The recommended reception course — from one to two months.
Before a training
There are specially developed mixes increasing endurance and invigorating an organism. Their main ingredients — caffeine and green tea. For intensive loading, the donator of nitrogen is recommended to accept works with big weight. So, pretraining reception in 40–50 minutes prior to occupations contains:
- caffeine/extract of green tea — one portion (200–400 mg / 500–1000 mg);
- nitrogen oxide — one portion (from 30 to 100 mg).
The second reception in 15–30 minutes prior to a training (will be a power source) consists of such medicines:
- serumal protein — 20 g;
- complex of amino acids — 5 g;
- creatine — 2–5 g;
- beta alanine — 2–3 gr.
We recommend to learn whether proteins are harmful to human health.
After the training
After the training the process of restoration, feed of fabrics vitamins and minerals, strengthenings of fibers is necessary. Within 45 minutes it is necessary to give to an organism such complex:
- serumal and casein protein — on 20 g;
- mix of amino acids — 5 g;
- medicine of slow carbohydrates — 30–60 g;
- creatine — 2–5 g;
- beta alanine — 2–3 g.
What firm of sports food is better?
Today in the market of sports food the huge choice of various medicines. Conscientious producers select raw materials and develop a product, proceeding from level of training of consumers, their floor and features of an organism. Let's consider the most worthy brands:
- "Multipower" is the quality series focused on women. The main advantage of products consists in accounting of features of a female body, positive impact on a hormonal background;
- "OPTIMUM NUTRITION" is a wide choice of mixes of various appointment, are characteristic availability in the market and the highest quality;
- "BSN" — food is focused on weight loss, the ruler is presented by products both for beginners, and for professionals, many experts consider the mark a quality standard;
- "DYMATIZE NUTRITION" is high-quality mixes for a set of weight and mineral and vitamin medicines, amino acids, except direct appointment help to be restored after the trainings, to normalize function of a dream;
- "ULTIMATE NUTRITION" — developers considered love of many athletes for sweet. The line is presented by a wide choice of tastes of mixes, a good selection of the different direction;
- "SAN" — the presented series of products is rich with elements which care for joints of athletes;
- "TWINLAB" — this brand is ideal for the beginning athletes, besides, these products can be used by allergic persons.
Whether you know? The first additive for athletes appeared in 1934. Vegetable raw materials for powder mix were grown up on lands with the increased content of minerals.
In conclusion: sports food has to be applied with correctly picked up daily diet. At selection of products weigh all pros and cons, and by drawing up the program sport pita consult with the expert in this area.