Nutritional Supplements And Sports

A proper diet is a must for sports people. Every athlete should eat enough protein, fat and other elements. Sports foods are designed to provide the right amount of nutrients. Such a diet should not be abused because it can be harmful to health.

Proteins

Protein is a special dietary supplement that consists mainly of protein. It is used to increase muscle mass or to maintain it during exercise. The daily dose is determined depending on the intensity of training and the characteristics of the body. On average, 1.5 to 4 grams of protein are consumed per kilogram of body weight.

Amino acids

Amino acids are the building blocks of proteins. If they are not in the blood, the muscles will not be able to recover and grow. It is best to take them after training, when a kind of "protein window" opens - a process in which muscles begin to actively recover after exercise.

Amino acids are divided into: essential, semi-essential and replaceable. Each of them is characterized by its own characteristics, which we should consider.

• valine - a key element for growth, reduces sensitivity to cold and heat.
• leucine - necessary for the proper functioning of the immune system.
• phenylalanine - a key element in the synthesis of collagen.
• isoleucine - a backup source of energy.
• lysine - forms carnitine with vitamin C.
• methionine - involved in the recovery of the kidneys and liver.
• tryptophan - involved in the synthesis of serotonin.
• threonine - part of collagen.

• histidine - involved in the synthesis of white and red blood cells.
• arginine - is involved in the purification of the liver.
• cystine - stops inflammation and strengthens connective tissue.
• tyrosine - partially replaces phenylaniline during protein synthesis.

• asparagine - participates in the work of immunity.
• glutamine - a kind of "fuel" during prolonged exercise, helps to strengthen concentration and memory.
• taurine - necessary for the functioning of the central nervous system.
• ornithine - activates metabolism.
• serine - produces cellular energy.

Amino acids are available in various forms, but the most common are complex, containing all amino acids, but in different proportions. It is difficult to make the right choice. Be careful, because a large amount does not mean much benefit to the body. It is best to take 15-30 minutes after a workout, maybe also after waking up or before bed. It is desirable to combine them with the usual food, so the stomach will perceive them better.

Gainer

Gainers are a combination of protein and carbohydrates. They are used to increase a person's energy supply and to increase weight. Used in intensive training. Gainers differ in the amount of carbohydrates and proteins in their composition.

Fatburners

The problem of excess fat can be solved with the help of fat burners. Remember that without training, none of the supplements will help. In general, they are presented in the form of herbal preparations that break down fats or inhibit their synthesis. The most famous fat burners include green tea extracts, Cambodian garcinia, dandelion root, juniper berries.

Trace elements and vitamins

Vitamins are necessary not only for athletes, but also for everyone. Under heavy loads, their deficiency will affect much more than in people who lead a passive lifestyle. For this reason, the required amount of each of them must be obtained immediately.

As for trace elements, athletes need mainly iron, chromium, magnesium, copper and zinc.

You can get supplements from sports food stores and pharmacies.