Why do I need sports nutrition?
In the modern diet, Russians lack many important elements - zinc, magnesium, omega-3 fatty acids and a lot of vitamins. Not to mention the fact that the average compatriot consumes about 40 grams of protein a day.
If you want your muscles to grow, the level of protein intake should be 1.5-2 g protein per kilogram of weight. Thus, at a weight of 75 kg you should eat about 200 g of protein - this amount is contained in a kilogram of meat.
It is not so easy to eat a kilo of meat - it's much easier to take protein supplements containing up to 24 grams of protein per serving. Thus, you can easily( and, compared to meat, cheap) saturate the muscle with the substance for growth.
Important point - do not think that from one portion of the protein shake after the workout there will be some effect. You need to consume about 200 grams of protein per day, and one serving of a cocktail is only 20 grams. This is not enough.
Vitamins and minerals
In the absence of zinc, the production of testosterone, the most important male hormone, declines, with a low level of which one can not speak of any muscle growth. Sadly, most Russians lack zinc in nutrition.
In addition, with enhanced sports training, the body experiences an increased need for magnesium( without it numbness occurs in the limbs), many vitamins - again, we do not get the right level of these substances with food.
How to take BCAA?
Protein consists of constituent elements - amino acids. Beef, chicken meat, milk or cottage cheese are made up of different amino acids. There are about 20 of them, and some of the body can transform from one to another, but there are three that the body must receive with food.
Leucine, isoleucine and valine( they are called BCAA) can not be synthesized in the body. With their lack of metabolism, the body accumulates more fat, and does not grow muscle tissue. In a day, up to 30 grams of these amino acids are needed.
How to take vitamins and amino acids?
Vitamins and minerals do not accumulate in the body( with rare exceptions), and there is no point in taking them only twice a year. You should take them almost constantly - about ten months a year.
In addition, the acceptance of microscopic doses of sports nutrition also will not have any effect - you need 200 grams of protein a day, 30 of which should be BCAA - they are contained in protein cocktails, and sold separately.
After the is awakened, 20 grams of fast protein or 5 grams of BCAA( replenishment of essential amino acids per night)
Get progress in muscle growth without the use of proteins and multivitamins is much more difficult. But remember that sports nutrition only compensates for the shortcomings of the main diet, but does not replace it.