Sports Supplements - Types And Purposes

Sports nutrition and sports supplements are a separate group of food products and biologically active supplements intended for people who are engaged in sports and fitness, as well as lead an active lifestyle and want to improve their health and sports performance through the correct use of the body's resources and optimal recovery after physical exertion.

There are the following types of sports supplements .

Proteins or high-protein mixtures

What it is

Food supplement with a high protein content, the concentration of which reaches 70-95%. High-protein mixtures are the most popular sports supplementsamong bodybuilders. Being digested in the body, protein breaks down into amino acids. Amino acids obtained from protein prevent the destruction of muscle tissue during intense training and contribute to the active growth of muscles, as they are the building material of our body. Proteins are divided into animal and plant proteins. By origin, there are the following types of proteins: whey (quickly absorbed, good amino acid composition), egg (highest indicator of biological value, average rate of absorption, expensive), casein (slowly absorbed, not very pleasant taste), soy (long absorbed, lowers cholesterol , low biological value, suitable for vegans), beef (quickly absorbed, no lactose), multicomponent (equal types of proteins are included in the composition). Athletesthey mainly consume balanced mixtures of animal proteins, or animal proteins in combination with vegetable proteins, which also include vitamins and minerals. Proteins are also divided into slow - with a low rate of absorption (casein, soy protein) and fast. Whey is the most rapidly digestible protein.

What is it used for?

Gaining muscle mass, improving recovery after training, closing the protein window, losing excess weight without losing muscle mass (with reduced calorie intake). You need about 2-3 g of protein per kg of weight per day, the higher the load, the greater the need for protein. The form of release of protein food: concentrates of high-quality proteins in the form of powder with various flavors (strawberry, vanilla, chocolate, etc.), from which cocktails are prepared. You should choose proteins depending on your training goals. Slow proteins are beneficial in weight loss or muscle relief. Fast proteins are ideal for gaining muscle mass. Fast proteins are usually taken in the morning, immediately after training, you can also take them 1.5 hours before training. Slow - closer to bedtime or if there is a long time before the next meal.

Gainers or protein-carbohydrate mixtures

What it is

Gainers are universal sports supplements that contain carbohydrates and high-quality proteins. Carbohydrates are an important element of nutrition and are deposited in the muscles and liver in the form of the main fuel - glycogen. Carbohydrates will allow you to increase the intensity of exercise, while preventing proteins from going "to the furnace" for the body's energy needs, which often happens when an athlete pays attention only to the amount of protein received, but forgets about carbohydrate nutrition. Protein obtained by athletestogether with carbohydrates from the gainer, will not allow the destruction of already existing muscles and will serve as raw material for muscle growth. The best gainers contain several types of carbohydrates of varying degrees of complexity and digestibility, thanks to which a constant, uniform supply of glucose to the body is ensured. The amount of protein in the gainer ranges from 15 to 40%. Also, added vitamins, minerals, fatty acids, amino acids, creatine can be added to gainers. Gainers are produced in the form of powders that must be dissolved in liquid.

What is it used for?

For gaining muscle mass and preventing the breakdown of muscle tissue after intense physical activity. Some meals can be replaced with a gainer. It is better to take the gainer 1-2 hours before training, as well as after it for 30-40 minutes, during an open protein-carbohydrate window. For ectomorphs, a gainer with an increased content of carbohydrates is better suited, for endomorphs - a gainer with a little less carbohydrates and more protein, in order to gain muscle, not fat, mass.

Amino acids

What it is

Amino acids are the main component of proteins, from 20 amino acids the body itself synthesizes tens of thousands of different proteins, enzymes, hormones, etc. Muscles are made of proteins, and proteins are made of amino acids. At first glance, it may seem that amino acids and protein mixtures are practically the same thing. The difference is that amino acids enter the muscles much faster, because they are already at the 2nd stage of digestion. It can be said that amino acids are ready-made raw materials for muscles, in which they will be in a matter of minutes. Special mixtures — amino acid complexes contain natural organic compounds formed from whey protein. Such complexes are needed for building muscles, increasing strength and endurance, recovery between training sessions. Amino acid complexes of BCAA are separated separately (amino acids of BCAA form the main part of ulcer proteins) — they help to quickly restore the amino acid balance, increase the protein supply of muscles, provide them with additional energy and are needed for anaerobic loads of medium and high efficiency. Also, a separate product produces the conditionally replaceable amino acid L-glutamine, which is a reserve amino acid reserve from which the body is able to synthesize the replacement amino acids needed at the moment. Arginine, which regulates nitrogen balance in the body and is necessary for muscle growth, can also be found as a separate product. a separate product produces conditionally replaceable amino acid L-glutamine, which is a reserve amino acid reserve from which the body is able to synthesize replacement amino acids needed at the moment. Arginine, which regulates nitrogen balance in the body and is necessary for muscle growth, can also be found as a separate product. a separate product produces conditionally replaceable amino acid L-glutamine, which is a reserve amino acid reserve from which the body is able to synthesize replacement amino acids needed at the moment. Arginine, which regulates nitrogen balance in the body and is necessary for muscle growth, can also be found as a separate product.

What is it used for?

For muscle growth, slow down muscle breakdown, improve strength and endurance, the best tool for recovery after training. Useful for weight loss, as they have few calories, help reduce appetite, preserve muscles during drying or weight loss. The consumption of BCAA amino acids helps to replenish the protein deficiency after intense physical exertion, but during swimming and other aerobic exercises, the use of BCAA is not necessary, while the consumption of amino acid complexes can be regular. L-glutamine helps to quickly build up muscle mass, in particular during intense exercise, and to prevent catabolism (breakdown of muscle tissue). Amino acids are produced in the form of powder (must be dissolved in water, juice or milk), in liquid form (highest digestibility, but high cost and short shelf life), in the form of tablets and capsules (may additionally contain vitamins, minerals, egg protein). The mode of administration and dosage depend on the form of release (solution, powder, tablets) and the level of physical exertion.

Fat burners, weight loss products (including L-carnitine)

What it is

Fat burners are a fairly wide group of special tools, the action of which is aimed at accelerating fat metabolism and breaking down existing fats. The mechanism of action of these means is diverse. Conditionally, according to the dominant effect, it is possible to distinguish drugs that reduce appetite, lipotropics (accelerate the burning of existing fat reserves), blockers (prevent fat entering the body with food from being absorbed into the digestive tract), thermojetics (accelerate metabolism, and, accordingly, and fat burning). Fat burners often have a stimulating effect, improve mood, and remove water from the body.

Fat burners usually contain many components. For example: plant extracts (yohimbe tree, tea, coffee beans, bitter orange, guarana, juniper, plantain, beans, celery, etc.), amino acids (L-methionine, L-arginine, L-tyrosine, L-leucine, etc.) , dietary fibers (swelling in the stomach, reduce appetite), evodamine, choline, lipoic acid, L-carnitine (levocarnitine, vitamin VT, vitamin B11) — an amino acid, due to its effectiveness, is the most popular component of fat burners. L-carnitine performs a transport function, delivering fat molecules to cellular mitochondria, which burn them for energy, promotes faster removal of accumulated fats from the body, prevents their further accumulation, has antioxidant and anabolic effects.

What is it used for?

Reduction of fat deposits and acceleration of lipid metabolism, reduction of appetite. Fat burners are produced, as a rule, in the form of tablets and capsules, less often you can find a ready-made drink or powder to dissolve in water. The dosage and method and time of consumption vary depending on the properties and release of the product. Carefully read the instructions for consumption or consult a doctor, because when taking some fat burners, it may be necessary to reduce or eliminate the consumption of certain foods and substances (for example, coffee).

Creatine supplements

What it is

Creatine supplements are a group of sports supplements , the basis of which is creatine, a nitrogen-containing carboxylic acid that takes part in energy exchange in nerve and muscle cells. Creatine is formed in the liver, kidneys and pancreas from arginine, methionine and glycine. More than 90% of the body's creatine reserve is contained in the muscles, and the greater this reserve, the higher the athlete's strength indicators.

Creatine supplements are used to increase the performance of high-intensity, predominantly anaerobic loads (sprinting, sprinting, sprinting, maximum weight lifting, high-intensity anaerobic exercises, jumping).

What is it used for?

Increasing muscle strength during high-intensity anaerobic exercise, improving hydration of muscle cells, accelerating recovery after exercise, increasing energy reserves during intense training. An additional effect is an increase in muscle mass.

Creatine is produced in various forms: creatine monohydrate (the most popular), creatine phosphate, creatine ethyl ester, cre-alkaline, creatine malate, creatine pyruvate, creatine complexes (mixtures of several types of creatine and its salts, as well as other components that enhance the effect and improve the assimilation of creatine). Release forms of creatine and creatine complexes: powders for dissolution in water or juice and capsules. There are two main schemes for taking creatine. The first: loading phase + support phase. In accordance with it, consume 5-10 g of creatine 4-6 times a day during the week, and then maintain concentration with a daily small portion. The second scheme: only the maintenance phase, according to which 5-10 g of creatine are consumed per day in several doses. Follow the instructions on the package and the trainer's recommendations.

Anabolic complexes

What it is

Anabolism is a set of chemical processes aimed at the formation of cells and tissues. The opposite process is catabolism — the breakdown of complex compounds. Anabolic complexes contribute to the growth of muscle mass. These complexes have a diverse composition, their components can be amino acids, creatine, vitamins, minerals, chondroprotectors, plant extracts, carbohydrates, fatty acids, caffeine, microcellulose and other prohibited substances.

What is it used for?

The main purpose of anabolic complexes is to accelerate the growth of muscle mass. Other effects are an increase in energy and strength during training, a decrease in catabolism, and an acceleration of recovery processes. Dosage and regimens of taking anabolic complexes differ significantly depending on the composition and main tasks. There are drugs that are taken before training, after it, at night, in the morning, evenly throughout the day. Release form: tablets, capsules, powders for dilution.

Preparations for protection and strengthening of blood vessels and ligaments

What it is

Vessels and tendons of athletes are subjected to increased load. Drugs of this group contribute to the protection of blood vessels and ligaments, prevention of injuries, reduction of existing inflammation and acceleration of regeneration, increase of elasticity of ligaments and flexibility. The main components, indispensable for the health of blood vessels and ligaments: chondroitin (responsible for nutrition and protection of cartilage), collagen (protein, one of the main components of ligaments and tendons), glucosamine (building material for cartilage). Also, these complexes may include vitamins (C, B6, H) and minerals (manganese, copper, calcium, magnesium), which contribute to the maintenance of cartilage tissue health.

What is it used for?

Protection of blood vessels and ligaments from injuries, regeneration in case of damage, improvement of flexibility and elasticity of tendons. Release form: capsules, tablets, less often — a solution for oral administration or a powder for dissolution in water. Dosage and mode of administration depending on the composition and form of release of the complex.

Vitamin and mineral complexes

What it is

Vitamins and minerals are necessary for living organisms to carry out vital processes. Lack of these substances in the body leads to deterioration of well-being, disruption of vital functions and serious diseases. Sports vitamin-mineral complexes contain various vitamins and minerals (macro- and microelements).

What is it used for?

Improving well-being, maintaining the necessary level of vitamins and minerals in the body, compensating for insufficient intake of vitamins and minerals with food, losses as a result of physical exertion, ensuring effectiveness during physical exercises. Release form: tablets, capsules, rarely — powders, solution, multivitamin drink.

Antioxidants

What it is

Antioxidants are natural or synthetic substances capable of slowing down the oxidation of organic compounds. Oxidation processes in the body take place with the participation of free radicals. Antioxidants prevent the destructive effect of free radicals on cells, thereby slowing down the process of their destruction and aging. Antioxidants are vitamins A, C, E, beta-carotene, zinc, selenium, sulfur-containing amino acids and chelates, rosemary. Plant extracts, probiotics, enzymes, fatty acids can be added to antioxidant complexes.

What is it used for?

Reduction of oxidative stress caused by physical exertion, acceleration of recovery of the body after training, compensation of insufficient supply of antioxidants with food, support of immunity. Release form: tablets, capsules.

Drugs that increase the level of testosterone

What it is

Testosterone is the main male sex hormone. Increasing the level of testosterone in the body effectively affects the growth of muscle mass, increases endurance and contributes to an increase in energy. This group of drugs increases the level of testosterone by stimulating the synthesis of its own hormone in the body of athletes . The basic components are the plants tribulus and yohimbe. The composition may also include other plant extracts, vitamins, microelements, L-carnitine, microcellulose, etc.

What is it used for?

Increase and preservation of muscle mass. Tablet and capsule release form.