This article is devoted to very popular subject as sports food which is very popular in many sports. Many treat it as it is positive, and is negative, perhaps even against it. In this article everything will be in detail opened as for this subject.
What it is necessary to know about sports food?
Sports food is called sports because it is used by athletes and act as addition to the main diet.
There are three basic types of food:
‒ Hydration;
‒ energy;
‒ restoration
When there is the training process, hydration is very important part. As we know, liquid, namely water plays very important role in the organism, besides, influences many bodies, such as vessels, joints and so on. How many it is necessary to drink liquids? Depends on intensity of the training and its type. For example, the marathoner who runs in temperature of +26 °C will be required a lot of liquid, than to the person who is engaged in the Scandinavian walking. It is important to adhere such parameters: 300-600 ml an hour (couple of drinks each 7-9 minutes). After the end of the training to drink as much, or it is slightly more, everything depends on the weight of the person (600 ml or more). It is recommended to drink usual water, but if the budget allows, then also hypotonic drink for recovery of water-salt balance will be useful. It is desirable, to take it on the training and to see as will help to increase results in the training
The main factor is to eat before the training. In this case the athlete for hour or 1.5 hours prior to the training has to receive proteins and carbohydrates. But there are situations, when there is no time to prepare and eat prior to the training. On this case there are proteinaceous and carbohydrate bars, protein bars, pretraining mixes and td. In addition, if the training goes slightly more than one hour, then energy stocks in the organism and in muscles are exhausted. Therefore it is worth buying carbohydrate gel. This gel will help to increase efficiency of the long training. Recommendations of the schedule of food: each 20-30 minutes.
For achievement of any results, it is necessary well to allow the organism to be restored after the training. After the end of the training there is "the carbohydrate window", at this time it is necessary to fill the lost energy stock. At this time the organism absorbs carbohydrates, proteins and other useful substances even more effectively. And it is just very useful to drink or the serumal protein, BCAA, the geyner (it in the case sets of weight or maintenance
Types of sports food
Presently, there is the huge amount of various nutritional active supplements, but the great popularity was found:
‒ protein concentrates;
‒ geyner;
‒ creatines;
‒ L-carnitine;
‒ amino-acid complexes.
But what difference between them? Above some of them were affected, but it is worth understanding in more detail each of them:
Protein
Protein – it is plain protein, comes from the English word protein (squirrels). It is such sports additive which was made on the basis of proteinaceous mix. It is very widespread in such power sport as bodybuilding. All bodybuilders know that for achievement of good results in creation of muscles, besides work in the hall, it is necessary to receive necessary amount of protein. It is necessary to do it how to receive from food, and by means of sports food.
Protein in food.
Huge amount of protein it is possible to find in egg whites, beef, the breast, cheeses, cottage cheese and td.
Protein as sports additive. To drink protein cocktail right after the training. But everything isn't so simple. What purpose of trainings at the athlete, weight loss, the set of weight is important to think. At the set of weight, men are required to use about 1-2 grams of the protein on 1 kilogram of weight. And girls need about 2 grams on each kilogram of the body a day. Also it is necessary to apply some rules of the use of additive at different times day. For example, in the morning, at night the organism so to say "starved" and after the dream it is necessary to begin the breakfast with protein cocktail. Thereby there will be the intake of construction material in muscles. Reception of the protein for the hour or 1.5 prior to the training will give to the organism energy for the training and material for creation of muscles. And during the training the stocks of the organism are exhausted and by that without fail to drink also after the training to fill the lost energy. Before going to bed. For avoidance of starvation of the organism and loss of construction material in muscles at night, it is recommended to use casein for the night. It will be digested almost all night long and to feed muscles.
At weight loss and work on the relief.
Weight loss represents the low-calorie plan of the diet, it leads to deficiency of protein as the organism can be weakened and in the consequence many diseases will develop. There are several points which show how need of reception of the protein is important at weight loss:
‒ Combustion of fat it is impossible without participation of proteins
If scientifically, then there is the beta oxidation – metabolic process of degradation of fatty acids.
‒ Preservation of the muscle at deficiency of calories.
The purpose of drying to burn the maximum number of calories at minimum losses of muscles, that is squirrels will help to keep muscles when drying.
‒ Protein it is rather long also plus is acquired by the human body besides in itself extends process of assimilation of organisms carbohydrates;
Thanks to it doesn't cause pancreas hormone jumps – insulin.
How and when to receive the protein at weight loss. Types of the protein
Surely since morning, for the hour prior to the training and the hour later after training process and also, as addition, in breaks between food. Standard daily rate about two grams on one kilogram of weight.
Types of the protein:
‒ Serumal protein;
The serumal protein differs in the fact that has completely all set of important amino acids and also irreplaceable amino acids and also positively influences the immune system. The best time of reception is the morning, prior to the training and after the training. In these intervals of amino acid are necessary for our organism. Types of serumal protein:
‒ Concentrate of the serumal protein. Quality available protein with the maintenance of 70% of the protein, combining in itself fats and carbohydrates;
‒ Serumal isolate. The serum formula with concentration of protein to 94%;
‒ Serumal hydrolyzate. Differs in what possesses high extent of assimilation.
‒ Egg protein. It was popular at old school of bodybuilding, differs in high biological value.
‒ Soy protein. The source of protein of plant origin, is intended generally for vegetarians and people from the lactose intolerance.
‒ Beef protein. The protein received having removed from beef previously fats and cholesterol, is the source of BCAA, creatine.
Geyner
The irreplaceable additive consisting of two components: carbohydrates and proteins, that is it is proteinaceous and carbohydrate mix. Why to receive the geyner? It is intended for the athlete who has the purpose – the fast set of muscle bulk. Geyner possesses the large supply of amino acids, carbohydrates and proteins.
Will be especially useful to the person who has the physical build type ektomorf – the thin person with lack of the zhirootlozheniye. How to receive the geyner? For the set of weight, right after the training, the geyner after the training will allow to restore quickly forces and to fill the spent energy and to begin growth of muscles. It is also possible to receive also before the training, but it in case the training purpose not the zhiroszhiganiye as reception of the geyner will give to the organism energy and simply goes to the expense elements of the geyner.
Creatine.
Comes from the Ancient Greek word κρέατος that means meat. Use for increase in efficiency of training process, increase in endurance and, of course, for accumulation of muscle bulk. It is most popular with body builders. Creatine for the organism is certain "fuel", that is creatine promotes synthesis of ATP and helps to keep it at rather high level long time. For achievement of the best results creatine should be drunk to or/and after the training. In days of rest to receive once a day.
L-carnitine.
Substance, which similar to B-vitamins, synthesized in the human body. In the organism is present at fabrics muscles and also the liver. Accelerates metabolic processes. Also use at treatment of diseases of kidneys. In sport it is used for weight loss, namely process of the zhiroszhiganiye becomes more active, facilitates cardio-trainings, promotes growth of dry muscle bulk, accelerates proteinaceous exchange. For achievement of good result the L-carnitine should be received before kardio the training and to keep to the diet.
Amino-acid complexes
At the moment there is a lot of amino acids, each of them performs different function, either with the metabolism, or with something another. The amino-acid complex quickly is digested the organism as contains ready amino acids. The best time of reception before the training and right after it. Amino acids fill muscles with energy during the training, and with the growth – right after its termination. At reception in the mornings – after awakening the muscles need to accelerate process of restoration and amino acid will only help with it.
In this article practically everything is in detail described about sports food. But from all this it is necessary to remember that sports food only supplements the diet, it most likely convenience than need. If the athlete eats properly, receives all necessary elements from simple food, then it is possible not to look on counters of shops of sports food.