When it comes to talking about sports supplements, I remember M. Zhvanetsky's speech, which says that it's good to argue about oysters with those who did not eat them. They are arguing about additives, they are frightened, they are exposed, mostly by those who did not even try them, so it is better to understand what their benefits and harm are.
Sports supplements - harm and benefit
Developed sports supplements have been around for a long time. The purpose of the development was the ability to supplement the diet of athletes with those components that are necessary at certain times, but any food that is habitual for us consists of a complex, so to consume, for example, the necessary portion of protein, we must eat both carbohydrates and fat. And their advantage is that supplements for athletes contain the necessary elements in pure form or in a balanced complex designed for specific tasks.
Always remember that these are additives. Their action is equivalent to directional shock, but it is impossible to constantly strike the body. No additives can replace a full meal, even if these additives have natural ingredients. In addition, there is a category of sports nutrition supplements, uncontrolled reception of which is capable of causing real harm to health. More often this happens with steroids that can disrupt the activity of the nervous system, increase aggressiveness.
Sports supplements for muscle mass
Any kind of sport requires the presence of well-developed muscles, so sports supplements for weight gain are in high demand. This type of additives include:
- Easily digested protein . As a rule whey protein . Such protein accelerates the growth of muscles, increases efficiency, replenishes the body with useful minerals.
- Creatine . Its application stimulates the growth of muscle cells, promotes recovery after training.
- Amino acids . Usually glutamine. Promote the formation of protein from muscle cells, creating the conditions for the growth of muscle mass.
Sport Supplements for Joints and Ligaments
High loads, can not help but reflect on the condition of ligaments and joints of athletes. To protect them and make them more resistant to systematic, and sometimes extreme loads, chondroprotectors are used. These nutritional supplements for athletes contain substances that strengthen the connective tissue of ligaments and cartilage, which increase the elasticity, which promote the regeneration of tissues in case of damage. Chondroprotectors are based on glucosamine and chondroitin. Both substances are the main building material for the tissues of ligaments and cartilage.
Sport Supplements for Fat Burning
If men are more puzzled by the build-up of volumes and muscles, then for women, the process of losing weight and burning fat is first. Here to the aid come fat burners and sports additives for growing thin for women. They are used not only by women and the tasks before them are as follows:
- accelerate metabolism and reduce fat absorption;
- strengthen the process of releasing energy from fat during exercise;
- suppress appetite.
In accordance with the tasks, food additives for sports and not only are produced:
- Thermogens . They allow you to accelerate metabolism, activate the central nervous system and increase caloric intake.
- L-carnitine . Helps destroy fat tissue and release energy during exercise.
- Substitutes for food . Such sports supplements for weight loss are designed to meet the needs of the body in nutrients, reduce hunger, but they interfere with the formation of adipose tissue.
Sport Supplements for Strength
In addition to increasing the volume of muscles, it is important that they are strong. There are a number of nutritional supplements that increase muscle strength. The best sports supplements to increase muscle strength, which contain the following components:
- Caffeine . The most famous and often used stimulant, which increases the efficiency.
- Beta-alanine . Amino acid, which increases the energy of muscles, brain and nervous system.
- Creatine , which is responsible for supplying energy to the muscles.
- Arginine . This amino acid increases the strength of the muscles .
- Betaine . Stimulates the liver to produce keratin.
Sports supplements for endurance
Such sports as marathon, cycling, cross-country skiing require less strength than stamina. To improve endurance, sports nutritional supplements have also been developed:
- BCAA . This complex of amino acids protects the muscles from destruction during prolonged loads, making up for the loss of amino acids. Improves the absorption of nutrients.
- Power engineering . Complexes of carbohydrates and minerals, giving fast feeding to the body. The popular natural energies include guarana, which contains caffeine.
- Artinin . The main task of this amino acid is the maintenance and regulation of cardiac activity with prolonged exercise.
Sports Supplements for Energy
For any sports, and not only, classes, energy is needed. It can also be obtained using the best sports supplements:
- Gainers. This kind of sports supplements includes a protein-carbohydrate complex. This combination quickly and effectively increases energy.
- Just as with increasing endurance, the energy of the BCAA is used to increase energy.
Sports Supplements for Recovery after Workout
Conducted with a full laying exercise require a lot of effort, energy, which must be restored. At the same time, retain the acquired skills and the growth of muscle mass. Achieve this goal will help sports supplements for recovery. Here, all the same BCAAs, geyners, keratin can be useful. Successfully used glutamine, an amino acid, accelerating the recovery of muscles after exercise, reducing pain from training. Carbohydrates, capable of quickly recovering lost energy, will not be superfluous.