Before and after strength training
Whey Protein Isolate( also called "fast protein") provides high speed and percentage of protein digestion from the product. The isolate serves as an ideal supplement to nutrition - given that for muscle growth it is necessary to increase protein intake( up to two grams per kilogram of body weight per day), getting this protein from meat is both expensive and difficult in terms of digestion. In spite of the fact that in some cases conventional meat and dairy products can be handled, the intake of protein isolate is preferable at least immediately before and after the strength training.
The most important time for taking whey isolates is a period of 30-40 minutes before strength training - this will provide additional nutrition for the muscles. A portion of protein mixed with water or juice is recommended. Immediately after training, another 20-30 g of protein and carbohydrates are needed to close the metabolic window. In addition, you can take the protein as in the morning immediately after awakening, and between meals of the main food - this minimizes catabolic processes in the muscles and reduces the feeling of hunger. We also note that the opinion that the protein causes health problems and disrupts the liver and kidneys is quite erroneous. It is important to remember that the product obtained from milk can harm a healthy person only in atypical cases.
5 grams of creatine daily
Creatine - a natural element of nutrition, synthesized by the body under normal conditions, even from ordinary food. In the body of an athlete weighing 70 kg, about 110-130 g of creatine are stored, most of which is in the muscles. Since creatine is stored in the muscles, it needs animal meat to replenish it. In plants and cereals, there is no creatine. The main function of this supplement is that during a period of stress or physical exertion it must provide the body with energy. The side effect of finding creatine stores in muscles is an increase in their visual volume due to some water retention.
In the conditions of power loads, first the energy of creatine is used, and only then glucose, because before the body uses the energy of carbohydrates( especially proteins and fats), it must be processed into so-called ATP, which the muscles will later use forwork. In fact, creatine is this ATP - its presence provides the muscle with fast energy. Considering the fact that creatine is necessary all the time, the opinion that it should be taken by courses, as well as that it is absorbed exclusively with sugar or sugary drinks is by and large a myth. Those who are engaged in strength training for muscle growth, it is recommended that a constant intake of creatine in a dosage of 2 to 5 grams per day. In this case, the time and form of admission are not as important as constancy.
5-7 grams during training
Any animal or vegetable protein is a combination of amino acids. Consuming food, the body consumes and amino acids. In total, there are more than 200 different amino acids, 22 of which are important for healthy metabolism. Despite the fact that most of these twenty amino acids are synthesized by the body from other "brethren", splitting them into fragments, there are 9 amino acids that the body can not synthesize, and which must be supplied with food in its finished form. BCAA( branched-chain amino acids, branched-chain amino acids, BCAA) is a conditional combination of three of the nine essential amino acids: leucine, isoleucine and valine, essential for the health and growth of the muscles.
The use of amino acids BCAA stimulates muscle growth and normalizes fat metabolism processes, accelerating fat burning and improving metabolism. The daily requirement of an athlete weighing 70 kg in these three amino acids is about 6 grams. Despite the fact that high-quality powdered protein consists of approximately one-third of BCAA, the use of these amino acids as separate additives is recommended for those who seek to increase the duration and intensity of training. In this case, during strength training, it is necessary to take water with dissolved in it 5-7 grams of BCAA.Mix BCAA with powdered protein before or after training is not recommended, since in this case most of the efficiency of "pure" amino acids is lost.
Before training to increase the strength of
Pre-workout boosters are designed to improve performance during training. The main effect of this supplement is to increase the concentration of attention and increase the strength, secondary effect - in increasing blood flow to the muscles( "pumping").In most cases, the ingredients of the pre-training complex are divided into the following categories: components that increase the strength indicators( betaine, beta-alanine, creatine);additives to increase blood circulation in muscles( arginine, citrulline, pycnogenol);as well as energy stimulants( caffeine, mate extract, taurine, vitamins B6 and B12).
Speaking about the effectiveness of such additives, it is important to separate the present pre-training complexes( Jack3d, N.O.-Xplode, Animal Pump) and "light versions" containing mainly caffeine and creatine( similar products are practically useless).These pre-training complexes significantly increase the strength indicators, also causing muscle pumping with blood, which gives a positive psychological effect. However, it is important to note that since the main ingredients of such additives are energy components and large doses of caffeine, their administration is less than 5-6 hours before bedtime, otherwise you simply can not fall asleep. In addition, be sure to read the list of contraindications - with increased blood pressure and high excitability, the product can aggravate the symptoms.
Minimum 1 gram per day
Despite the fact that most beginners are not inclined to consider fish oil and omega-3 fatty acids as sports nutrition, the intake of these substances is extremely important for muscle growth. Omega-3 accelerates the recovery processes in the body( including regeneration of muscle tissue), reduce the level of the stress hormone cortisol, improve the skin condition and normalize blood pressure through a decrease in blood viscosity. It should also be noted that in the absence of omega-3 acids metabolic processes of the body are violated, which leads to a set of excess fat and increase the time for recovery after training.
Fish oil is considered the most optimal for taking the form of omega-3 fatty acids, because its constituent acids EPA and DHA are best absorbed. Vegetable sources of Omega-3 contain less effective linoleic acid and are digested worse( besides, during oxidation such omega-3s turn into toxic substances that can poison the body - in a number of European countries the sale of such oil is prohibited).Nutritionists believe that the minimum daily intake of Omega-3 acids is 250 mg, the optimal dose is 1 gram per day, a safe daily dose of 7-8 grams. To cover this rate, it is recommended either to consume 100 grams of fatty fish( salmon or trout) 4-5 times a week, or take omega-3 fatty acids as a sports supplement.
Gainers Can cause a set of fat mass
To exercise physical activity, the body needs energy - in most cases this energy is stored in muscle glycogen( about 100-170 grams).Approximately 45 minutes after the start of strength training, glycogen stores are depleted. To ensure energy, the body goes into a catabolic regimen, starting to destroy muscle tissue through the production of the hormone cortisol. To stop these processes and start the anabolic regimen of muscle growth, the body needs a signal in the form of an increase in the level of glucose in the blood. The easiest way to increase this level is quickly digested carbohydrates.
After the transition to anabolic regimen, the muscles require a building block for growth and recovery - protein. The protein should also be rapidly digestible, as the need is created immediately after the end of the training( "metabolic or carbohydrate window").It is on the logic described above that the theoretical basis of the so-called "geyners" - hypercaloric sports supplements containing a large number of carbohydrates and proteins is being built. However, despite the fact that the logic is correct, the gainers are not the best "price and quality" ratio. It is much easier and quicker to mix protein isolate with juice or eat a sweet fruit. In addition, the gayers contain an excessive amount of simple carbohydrates and their constant use can cause a set of fat mass.
Either ineffective or dangerous
Fat burners are considered one of the most popular types of sports nutrition - in search of an easy way to get rid of excess weight people tend to believe in advertising of any drug that promises a quick effect. However, in most cases, the presence of even basic knowledge of sports nutrition allows us to understand that practically all additives called thermogenics are not able to burn fat, since their main ingredient is just ordinary caffeine. Among other things, whatever advertising claims, the fat burner itself is not able to "burn fat" - its use separately from training is absolutely inefficient.
It is important to note that the first diet pills included amphetamines, caffeine and other stimulants, thyroid hormones, diuretics, and also often barbiturates to reduce side effects - the formula worked and weight decreased, but a huge number of side effects occurred,including addictive. Given the huge demand for drugs for weight loss, medical companies are constantly presenting a new "magic" component, but after a few years, such a component is also usually prohibited. The change in metabolism is a serious interference in the functioning of the body, which does not remain without consequences. The whole history of fat burners consists of the invention of a new medicine and evidence of its mortal danger several years later.
- Buford TW, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise, source
- Creatine, An Article at Examine.com, source
- Essential amino acid. Recommended daily amounts, source