Sports Nutrition For Beginners

Content

• What is sports nutrition
• What to know
• What food to start with
• Contraindications

Sports nutrition is a constantly evolving area, hundreds of scientific papers with new research are published on this topic every year.

What is sports nutrition

Sports nutrition - natural supplements (vitamins, minerals, herbs or other plant components, amino acids, enzymes, organ tissues and glandular extracts, metabolites or concentrates of these substances) made from food products for active people and professional, semi-professional athletes, as well as for newcomers.

A wide range of sports supplements allows you to choose the best option for each trainee.

Supplement forms include tablets, capsules, softgels, softgels, and liquids or powders intended for oral use only.

Functions of sports nutrition:

• replenishment of body reserves with nutrients;
• improvement of sports results;
• increasing the level of endurance and strength in men;
• reduced fatigue during exercise;
• active recovery after exercise.

What to know

 

In order not to harm the body, you should know the following rules:

1. The main thing is the basis, that is, a balanced diet and drinking regimen.
2. Sports nutrition cannot replace a complete diet, which provides all the necessary nutrients to meet the needs of the body. It is always just an additional source of nutrients.
3. A beginner should determine the purpose of taking supplements - to gain muscle mass, to normalize metabolism, as an additional source of nutrients, to maintain endurance, for effective recovery after training, and so on.
4. The choice of additives, selection. The range of sports supplements is large, so it is necessary to select them taking into account individual indicators - health status, age, weight and lifestyle. For example, for a beginner aged 40 and over, supplemental intake of coenzyme Q10 and omega-3 is very important to maintain the functions of the cardiovascular system.
5. Supplement safety. Always pay attention to the composition and expiration date. The choice should always be in favor of proven specialized stores with positive reviews.
6. Compliance with dosages, taking into account the increased needs of the body for nutrients, vitamins and minerals.
7. Adequate physical activity - the training system should be built taking into account the state of the body and the goals you want to achieve. It can be training both in the gym and in the fresh air.

What food to start with

 

Vitamin A is involved in the synthesis of steroid hormones, promotes muscle mass gain.

Vitamin D and magnesium are responsible for normal muscle activity. There are a large number of supplements - amino acids, proteins, creatine (or pre-workout complexes with creatine), isotonics and others.

You should start playing sports and using sports nutrition with the correction of deficiencies - by choosing a diet and taking vitamins and minerals, and then adding proteins and creatine as needed. After that, you can choose other additives.

vitamins

Vitamins A, D, E, C and B vitamins are considered important - they should be taken at least twice a year, in courses of 30 days.

B vitamins support energy metabolism, act as cofactors in biochemical reactions.

Vitamin E supports the health of the hormonal system, acts as an antioxidant.

Vitamin C promotes the absorption of protein from food, reduces the level of the stress hormone cortisol (it destroys muscle tissue).

Omega-3 is taken on an ongoing basis, unless there are genetic differences in absorption and certain diseases of the gallbladder, where a special approach is important (for example, Gilbert's syndrome).

Functions:

• strengthening immunity;
• protective barrier against infections and inflammations;
• slowing down the aging process of the body;
• getting effective results from training;
• replenishment of stocks of various substances (during training, active sweating occurs, the body loses the most important trace elements).

Dosage: instructions for the selected supplement.

 

Protein

Concentrated protein product (minimum 60%).

Functions:

• the basis of cells, the basis for building high-quality muscle mass, recruiting and maintaining its volume;
• energy exchange processes in the body;
• regulatory function - proteins are part of the hormones that control metabolism (insulin, somatotropin);
• respiratory function - the transport of oxygen by hemoglobin molecules - a protein in red blood cells.

Dosage: instructions for the supplement.

TYPES OF PROTEIN BIOLOGICAL VALUE, UNIT DEGREE OF DIGEST, % Egg Concentrate - 80% protein. It is absorbed more slowly than whey, but faster than casein. This makes it more versatile when taken - after training or during the inter-workout period. 100 97 Whey The most popular substance. Produced from the whey of cow's milk. The concentrate is 70% protein, the remaining substances are fats and carbohydrates (based on lactose). Isolate is a concentrate that has undergone a further processing process. The content of other additives is minimal. The assimilation is better and faster. Hydrolyzate is a fermented, highly purified protein. Has a high cost. Suitable for people after gastrectomy and with various other gross violations of the process of digestion and assimilation of protein. 104 98 Casein The slowest to digest. Due to the massive structure, intestinal absorption occurs gradually, with a feeling of satiety for a long period, without insulin surges. Can be used overnight. 77 87 Dairy Consists of two types of protein - "slow" casein and "fast" whey protein, in a ratio of 80:20. 60 96 Meat Base - beef protein. The best source of proteins - bioavailability, amino acid composition, excellent absorption rate, comparable to whey isolate. 92 94 Soy Lowest quality. May have phytoestrogenic activity. With prolonged use, it can harm the body - the cardiovascular system, can lead to accelerated aging of the brain, to a decrease in cognitive function. 74 78 77 87 Dairy Consists of two types of protein - "slow" casein and "fast" whey protein, in a ratio of 80:20. 60 96 Meat Base - beef protein. The best source of proteins - bioavailability, amino acid composition, excellent absorption rate, comparable to whey isolate. 92 94 Soy Lowest quality. May have phytoestrogenic activity. With prolonged use, it can harm the body - the cardiovascular system, can lead to accelerated aging of the brain, to a decrease in cognitive function. 74 78 77 87 Dairy Consists of two types of protein - "slow" casein and "fast" whey protein, in a ratio of 80:20. 60 96 Meat Base - beef protein. The best source of proteins - bioavailability, amino acid composition, excellent absorption rate, comparable to whey isolate. 92 94 Soy Lowest quality. May have phytoestrogenic activity. With prolonged use, it can harm the body - the cardiovascular system, can lead to accelerated aging of the brain, to a decrease in cognitive function. 74 78 92 94 Soy Lowest quality. May have phytoestrogenic activity. With prolonged use, it can harm the body - the cardiovascular system, can lead to accelerated aging of the brain, to a decrease in cognitive function. 74 78 92 94 Soy Lowest quality. May have phytoestrogenic activity. With prolonged use, it can harm the body - the cardiovascular system, can lead to accelerated aging of the brain, to a decrease in cognitive function. 74 78

Protein digestibility shows how many percent of the protein is absorbed in the form of amino acids.

Gainers

Carbohydrate-protein mixture. High-quality gainers are represented by a composition in which the rate of absorption of nutrients is different. Standard ratio: 1/2 - carbohydrate part, 1/3 - protein part (of the total serving volume). The composition of the product may include other nutrients - enzymes, vitamins.

Functions:

• body weight gain (total, including fat, not muscle).

Dosage: instructions for the supplement.

Amino acids

Protein components. Cells of the body are made up of protein, which is why amino acids are so important, especially for athletes.

General Features:

• effective restoration of joints, ligaments and muscles;
• regulation of metabolism;
• cell division, nutrient delivery, immune support.

Dosage: instructions for the supplement.

Reception in the morning, before bedtime or during training (catabolic processes at this time show maximum activity, and amino acids suppress them).

AMINO ACID TYPES DESCRIPTION Lysine (essential) The type of supplement in the main form is L-lysine. Functions: tissue regeneration, calcium metabolism, muscle recovery during overstrain, utilization of excess fat, nitrogen balance in the body. Dosage: according to the instructions. 12 mg per 1 kg of weight. With an increase in weight and physical activity, the need for lysine also increases. For example, long-distance runners are prone to lysine deficiency, leading to inflammation of the tendons, muscle wasting. If the athlete does not receive lysine from the main source - food, it is necessary to calculate the individual dosage in the form of a supplement. Excess: development of nephrolithiasis, malfunction of the gastrointestinal tract. Methionine (indispensable) Functions: strengthening the immune system, increasing the endurance of the body. Dosage: use according to the instructions. The daily dose should be divided into three parts. Leucine (essential) Functions: active metabolic reactions and anabolism. The additional intake of leucine promotes the process of burning fat, affects the synthesis of collagen and protein, and helps prevent muscle atrophy. Broken down in the muscles (instead of the liver), increases energy production. Promotes effective muscle recovery. Dosage: use according to the instructions. Valine (essential) Functions: participates in the synthesis of new cells and muscle fibers, stimulates the flow of fatty acids into skeletal muscles, removes inflammation in the muscles, regulates nitrogen metabolism in the body. Dosage: according to the instructions. Isoleucine (essential) Functions: rapid muscle recovery. The impact occurs most actively when used in conjunction with leucine and methionine. Dosage: according to the instructions. Threonine (essential) Functions: protein synthesis, the formation of collagen and elastin, the support of liver function, the production of antibodies, the improvement of metabolism, the active absorption of protein. Dosage: according to the instructions. Glycine (replaceable) Functions: increased concentration, endurance, motivation. Dosage: according to the instructions. It has a good degree of compatibility with other types of supplements and other amino acids. Alanine (replaceable) Functions: regulation of acidity (with an optimal level of alanine, the carnosine index increases, which does not allow acid to be formed in the muscles during active training), reduction of muscle pain, necessary recovery after active training. Dosage: take as directed. Arginine (conditionally essential) One of the 20 amino acids required for optimal functioning of body systems. Functions: nitrogen balance (needed for active muscle growth), for immunity, suppression of adipose tissue deposition processes, burning of adipose tissue. Dosage: according to the instructions. Glutamine (conditionally essential) Functions: maintaining energy for a longer time, reducing the content of lactic acid in the muscles, reducing cravings for foods containing sugar. Dosage: according to the instructions. Cysteine ​​(replaceable) Functions: formation of skin tissues, active synthesis of new proteins (muscles). Dosage: according to the instructions. Cysteine ​​(replaceable) Functions: formation of skin tissues, active synthesis of new proteins (muscles). Dosage: according to the instructions. Cysteine ​​(replaceable) Functions: formation of skin tissues, active synthesis of new proteins (muscles). Dosage: according to the instructions.

Amino acids are compatible with proteins. But for a beginner, it is enough to choose any kind of supplement, protein or amino acids.

Amino acids have good digestibility by the body, you can take them in the form of capsules.

There are various amino acid complexes, but there is no reference among them. It is recommended to take an analysis for organic acids and contact a sports nutritionist who will help you choose the right supplement.

Dosage: Take as directed by a sports nutritionist.

Creatine (monohydrate)

Creatine is a metabolite of three amino acids (arginine, glycine and methionine).

Creatine phosphate is a source of energy for muscles. About 95% of the body's creatine is found in the skeletal muscles. Creatine phosphate is synthesized in the liver from creatine and phosphate, as well as from amino acids.

Supplementing with creatine helps save arginine, glycine, and methionine for use through other vital metabolic pathways—protein synthesis, nitric oxide, and glutathione.

A large loss of creatine from the body occurs in response to increased muscle activity. The lost amount of creatine must be replenished through increased endogenous synthesis and nutritional supplements. For example, exercise on a bicycle ergometer (approximately 45% of maximum oxygen consumption for 90 minutes) increases creatine loss (as evidenced by urinary creatinine excretion) by 52% relative to pre- and post-exercise values.

Functions:

• maintains energy during active physical exertion, helping to improve performance and strength endurance;
• promotes an increase in muscle mass;
• maintains homeostasis;
• reduces intracellular calcium concentrations (through stimulation of the sarcoplasmic reticulum in skeletal muscles);
• reduces extracellular concentrations of glutamate (through absorption by synaptic vesicles in the brain);
• effective participation in antioxidant reactions, cleaning from free radicals, protecting tissues from toxins;
• prevents mitochondrial disorders associated with a decrease in ATP production and an increase in ROS production.

The source of creatine is red meat, seafood, and dietary supplements (creatine monohydrate).

Dosage: instructions for the supplement.

 

Pre-workout complex (with creatine) contains creatine nitrate, components - L-tyrosine, caffeine, arginine, beta-alanine.

Functions:

• allows you to use additional sources of energy during training;
• stimulates the functions of the central nervous system.

Dosage: instructions for the supplement. Take 30 minutes before workout.

Isotonic

Type of sports drink.

During physical training, the body actively consumes all the nutrients.

Functions:

• water-salt balance;
• replenishment of body resources;
• support for physical endurance, mental performance;
• prevention of cramps, spasms during exercise.

Dosage: instructions for the supplement.

Isotonics must be chosen based on the purpose of the appointment.

Type COMPOSITION PURPOSE Classic Vitamins, minerals, dextrose Cyclic sports (running, cycling, swimming, etc.) Carbohydrates Vitamins, minerals enriched with carbohydrates. It is necessary to pay attention to the composition, often the sugar content exceeds the norm. Fitness, bodybuilding, crossfit and any other sports. Stimulants Classic composition + carbohydrates + stimulants (green tea extract, caffeine, guarana). Additionally, creatine, L-carnitine, turmeric, ginger may be included. Any sport. A mild, safe alternative to a pre-workout complex that increases the body's performance without overloading the central nervous system.

Contraindications

 

There are also side effects and contraindications for natural supplements:

• allergic reaction, intolerance;
• diseases of the gastrointestinal tract;
• problems with the gastrointestinal tract - heartburn, nausea, bloating, diarrhea, etc .;
• non-compliance with dosages in the use of protein mixtures causes reactions (dehydration of the body, loss of calcium, gout, stress on the urinary system);
• the use of additives for other purposes, self-appointment;
• substandard additives.

Properly selected sports nutrition benefits the entire body and helps to achieve new sports results, improve the quality of life.