What you need to drink for muscle growth: the most important postulates. The most important vitamins for joints and bundles of athletes. Driving mode value

Active sports is, above all, loss of fluid. What to drink breakfast, lunch and dinner, if from drunk in the gym of the water I was just anticipated by her taste? After all, here, as in nutrition, preferably at least a small variety.

Mineralwood

Mineral water is well quenched thirst. But it's not worth drinking any mineral water. For example, acidic water is not recommended to people with increased acidity, and excess sodium can hit the weak heart. It is impossible to completely move on mineral water - this will lead to an excess of trace elements and thus damages health. Therefore, on the day it needs to drink no more than 1 liter.

Tea and coffee

It is better to use them as sources of caffeine - so you stretch the work of the nervous system, you will speed the fat burning and increase stamina. In the tea, except caffeine, contains tannins, useful for the gastrointestinal tract. But remember that excessive use of coffee or tea can disrupt the work of the heart, nervous system, and lead to dehydration. One cup of coffee or tea in the morning is allowed and even desirable. But not more.

Sweet soda

Does not contain anything other than water, dyes and sugar substitutes. Buy them - it means throwing money into the wind.

Homemade kvass

Contains minimal alcohol, a large amount of carbohydrates and vitamins of Group V. But do not confuse it with a bard of bottles. Such "kvass" is only quenching your thirst, and also treats you with dyes and preservatives.

Milk

In milk, especially pair, a lot of protein and useful trace elements. Wonderfully dilute with milk protein cocktail. Products based on milk (kefir, ryazhenka, liquid yogurts) perfectly complement the diet. They will not only supply your body with useful substances, but also normalize the intestinal microflora and improve digestion.

Juices and compotes

Juices will give you a lot of vitamins and carbohydrates (fructose and glucose). Natural juice is suitable for diluting the heiners, amino acid and protein cocktails. Compote from dried fruits are also rich in vitamins, but there are often a lot of sugar in them (especially in the purchased - canned).

Beer and wine

The most cheap and favorite athletes of alcoholic beverage is beer. It contains carbohydrates (up to 4-6 g per 100 ml) and vitamins (quite a bit, but there is). By the way, beer is much less green than vodka or whiskey. In 100 ml of approximately 50 kcal (against 300 kcal at vodka). But here, like all alcoholic calories, they only give an increase in body temperature and nothing more. Where better to drink dry wine. It is even stronger (10-17%), but rich in vitamins, useful sugars and tanning substances.

One of the important factors to achieve new results is the endurance of the body. To increase physical endurance, athletes use various physical factors, for example, hardened. Also resort to the help of psychological means. But every year there are more and more on store shelves with sports nutrition, therefore, therefore, it is imperative to understand which drug is really safe and is extremely difficult, especially novice bodybuilder. We will tell you about the most popular drugs to increase endurance and how much of them has.

Physical endurance of the organism - This is the ability to perform a specific action for the amount of time. And the result of an athlete or bodybuilder depends on this factor. This is one of the main reasons why scientists around the world seek to come up with a new and more efficient doping without harm to health. Developing endurance, the athlete begins to set less, capable of withstanding strong loads, and thus he brings up the strength of the Spirit. For the development of endurance, it is necessary to eat correctly and perform special exercises.

Now adopted classify pharmacological agents to increase endurance in the following way:

• Depleting;
• Non-depleting;
• Mixed;
• With a secondary positive action.

Let's consider each of these classes in detail.

Expressive or mobilizing drugs Are caffeine, fenamine and psychomotor stimulants. Mesocarb, meridal, pyridrop and sedanophen are also actively used. Their effect is that they activate the mediator link and quickly involve hidden reserves of the body into energy support. Such funds are quite effective, however, have side effects and contraindications. For example, after receiving excess drugs, the development of endurance requires a long period of recovery, and the physical and psychological dependence on fatigue is observed.

Non-depleting or metabolic preparations Inside are also divided into certain classes: actoprotectors, steroids, nootropics, nonsteroidal anabolics, substrates and various compounds supplying energy, and adaptogens. Their advantage is that the athlete does not feel the exhaustion of reserve forces. It is also noted that they can be used for a long time. Contraindications are possible and detected individually.

Mixed action preparations Stimulate glukegenesis in liver cells, glucose is formed using amino acid metabolism. The main representative is dexamethasone. It does not give cells to absorb the produced glucose, as a result of which an anti-zulin effect occurs. In addition, dexamethasone does not give the amino acids to be quickly transported and slows down the production of proteins in the muscles, which leads to anti-Ananabolic action. However, side effects are observed when taking mixed type preparations. For example, osteoporosis or muscle dystrophy may occur, immunity is also noticeably reduced, antibodies and connecting tissues begin to form slowly.

Preparations that reinforcely affect performanceCapably eliminate symptoms that worsen efficiency. This class of drugs for the development of endurance of the body requires the study of the history of individual overwork. And only after that you can go to their reception. Means with a secondary positive effect on performance act as follows: First, glukegenesis is activated, then the glucose begins to penetrate, as a result of which the opposition to acidosis and lactaciderism occurs. The next stage is compensation of substrates and electrolytes. And in conclusion - maintaining the conjugation of phosphorylation and oxidation.

Preparations for improving performance.

• Actoprotectors help the body become more resistant to physical exertion. It does not need to consume more oxygen and heat product. Now one of the most popular actoprotectors are the preparations of Begitil and Tomerzol. They enhance protein and RNA synthesis, which leads to the formation of special enzymes and proteins. They affect the nervous and cardiorespiratory system, as well as muscle tissue;
• Amino acids helps protein better synthesize and proved their effectiveness as specific mediators;
• Branch Chain Amino Acids (BCAA) - Three amino acids that are metabolized in the muscles. That is why up to 35% of muscle mass is formed precisely under the action of BCAA. Up to 10% of energy during training is formed precisely thanks to these amino acids. Another advantage of BCAA is the restoration of glycogen in the muscles, which is very important during the power training, as it is quickly depleted. If you keep a low-carb diet or professionally run, you are extremely important to use these amino acids;

• L-carnitine is an amino acid, which is contained in muscle mass and is independently synthesized in the body. Therefore, it is very important to replenish its reserves. Developing L-carnitine occurs in the liver. This amino acid does not only increase endurance, but also removes fatigue and pain, effective and to combat overweight. It should be taken 2-3 times a day before meals in 30 minutes, richly injected with liquid. Dosage should not exceed 1 g;
• Metionine - amino acid, which regulates the number of trace elements in the tissues and contributes to the replenishment of many other amino acids. The use of methionine is important for the development of physical endurance, as it produces adrenaline, creatine and does not give the body to dehydrate. If simultaneously take this amino acid and vitamin complex or hormones, then their effects will noticeably increase;

• Testosterone is most effective for improving endurance to competitions. It increases muscle mass and aerobic endurance. It is best to take stanozolol in tablets or injections of 50 ml every 2 days for men, women 2-3 times less. Otherwise, this will lead to the development of secondary sexual signs;
• Creatine increases the overall muscle mass and develops endurance. It is considered a food additive for athletes. You can take in the form of powder, capsules or tablets. Creatine monohydrate is considered the most effective;

• Mildronat should be taken 3 hours before the competition for 1 g. Only in this case is considered the most effective;
• L-glutamine - amino acid, which is 60% of the total amount of amino acids in the muscles. It is necessary to maintain the right amount of glutamine in the muscles, since during stress it is released into blood. Take L-glutamine 1 time per day 2-3 grams;
• Taurine is needed for energy and metabolic processes. It normalizes the metabolism and activates insulin production. In addition, this amino acid has regenerating and metabolic action. Use Taurine to improve endurance 2 times a day at 0.25-0.5 grams to meals;

• Vitamins and Minerals It is necessary to each person in accordance with the daily norm. Athletes experience a special need for vitamins, so it is best to take special complexes that are designed specifically for athletes;
• Glutamic acid It is necessary for protein and carbohydrate metabolism, however, it has many contraindications and side effects. For example, it should not be made of glutamic acid if you have renal or liver failure, a gastric ulcer, anemia, fever and obesity. The side effects that are manifested as insomnia, nausea, chills, allergies and abdominal pain are possible. Use glutamic acid 2-3 times in the knocks 1 gram before meals.

In active physical work, the fluid loss is the body of the athlete. The amount of such water ratings varies from a liter to three to four per game or start. With this liquid, the salt leaves, which in our body create osmotic pressure (OSMOS (OSMOS) - translated from the Greek pressure (push), the process of transferring substances from solutions of various concentrations through the semi-permeable membrane separating these solutions). The body creates a deficiency of these salts and a liquid component of blood. Blood is thickened. As a result, the heart is heavier to cope with it by pumping through the body, accordingly the processes of gas exchange and the processes of nutrition - the output of the products of the life of the organism cells. The cells of the body begin to "choke". The athlete begins to feel thirst, comes fatigue.

The situation when during doping - control after the game athlete cannot "squeeze" seventy milliliters of urine (minimum test portion) of two or three hours (there were cases and six to eight hours - standard, despite the continuous infusion of water. The body in the avral order replenishes the lost liquid to balance and return all the processes occurring in the body in the normal state. And it begins to give excess only when water and salt balance is more or less stabilized.

How much to drink athlete during a game or start, when to drink - to warn thirst or act in the fact that drinking water or something else and so on, argued before, arguing now, will argue later. Opinions about this great set. Something is proven, something is invented, something at the level of subconscious and guessing.

In the seventies-eighties, there was one extreme - to drink water during training did not give at all, and it was argued by leading scientific arguments. A few years ago, another extreme - thirst need to warn, drink five hundred milliliters - liter of water to start or game and also argued proved from a scientific point of view. Football players after such a premedication The first twenty-thirty minutes of the game barely looked filled legs on the field.

How to preserve the Condition of the body and prevent the internal processes occurring in the body did not dominate the tasks facing the athlete? Or at least keep the processes of dehydration and loss of salts under control?

We will not touch the popular gaming "promoted" sports and sportsmen of lovers. Since the first, often for money or by concluding a contract for the free shipment of drinks for the team, are like an advertising shield of manufacturers, and the second with pleasure imitate the cumiram ("I saw, players drink during the game" X "drink, so playing well! We need to look for him On the Internet, "" Ragecins after the throat of drink "Y" made an incredible feed! We must buy! ").

Let's see what professional athletes are doing to drink during competitions are vital, - Marathonians, athletes engaged in sports walking and those like. The preparation of solutions for their drinking trainers are engaged in the coaches and are erected into the rank almost shamanism. Secrecy and watching for others is fully present. Before the start, these bottles are surreated to power points, checked and needed or according to the planned plan. What about these bottles? Salt, carbohydrate solutions, and most often simple water. And, about the methods of cooking oatmeal for walkers and marathontes go legends!
The "promoted" manufacturers at high rank competitions in these sports do not even exhibit their drinks on the tables in the power points. It makes no sense, no one takes, - Why spoil the image.

The hetoreide turned into America to the cult brand, the same as McDonalds and Coca-Cola, so no one has long been reading there, which is written on the label about the composition of the drink and, probably, in vain. The most powerful psychological moment gives confidence and dominates all the rest ("I drink what I need"), because in my childhood in my hands at his idiot this athlete or athlete saw such a "champion" bottle. But, in Europe, this drink did not fit.

Producers of goods under the promoted brands dominate the tennis tournaments, including those producing drinks for athletes. At Australian Open, this is most noticeable. It is concerned that the participants of this tournament oblige to carry with them in bags to play the bottles of these manufacturers and periodically apply them during games.

Let's see what should be in a sports drink.

The foundation. Water.

Not every water (we consider this question as applied to professional sports) for these purposes.
As a rule, take the one that is at hand. The one is given the organizers or the receiving party. Often, such water is promotional or free sponsorship. Factory bottles, well, what to take with them?! Water and water, except different labels.

Try brewing the same tea in Moscow and Novosibirsk - the taste of the drink will be different. Beer cooked in the Czech Republic and the same drink made by the same technology and using the same ingredients in St. Petersburg will have a completely different taste.

What is water?

In fact, water spilled in the bottle will be varied not only by taste.
Where does this water come from?
Natural or artificial origin (product distillation, distillate with salts and minerals dissolved in it)?
Passing the path of cleaning through the filter system of tap water or extracted from the artesian source?
What is the composition of her salts and minerals?
What is the formula of the water itself?
What does she keep in mind?

"The subtleties on which you should not pay attention," you will change your shoulders. Do not tell me. The water content in the bone tissues of a person is about twenty percent, in muscles - more than seventy, in the blood - more than eighty, in the brain - more than ninety percent. And so, when the result depends on the hundredths and thousandth fractions of a second, from on time and correctly worked the muscle group and faster than the opponent of the worked reaction - such a question "What kind of water do you drink?" ceases to be trifle.
Moreover, this water hitting the body can act and negatively, and neutrally, and positively.Those who put high goals in sports, it should be not indifferent.

As there are no two identical people, it does not happen from different manufacturers of the same chemical composition. Moreover, in the same manufacturer, it may vary, unless of course this is water of natural origin, in its properties at different times of the year, depending on the well, the location of the plants and other points.

Water is the most powerful universal solvent. In it, more or lesser extent contains all the components of the Mendeleev table, it carries the elements of everything that comes into contact with it, that's why, before our time, scientists did not receive chemically clean water, because it contains molecules dissolved in themselves The vessel in which is located.

It is believed that water that falls into the bottles of mountain peaks and the melting of glaciers has a thinner molecular structure and is better absorbed by the body, since it penetrates easier through the cell membrane.

Now, when a liter of water on the shelves is more expensive than liter of gasoline, there is nothing surprising that there may be water in a bottle with a branded label, spilled from under the tap in the nearby basement and barely past elementary cleaning stages. Such is our reality.

We do not consider the water of artificial gas, because during active sports, it is unsuitable for use, and having natural gas content can only be used after it is removed. You can accelerate the process of cleaning the fluid from air impurities by heating it to a temperature of 80-90 degrees (it will be clearly visible to the naked eye - bubbles will go) and then cooled, drink.
Water with oxygen dissolved in it (is available and this) makes sense to use only during the recovery period and then additional oxygen is better to obtain naturally.

In Soviet times, preparing to all major starts, training at the Olympic base in Podolsk, used water for drinking athletes from the local artesian well. Divided drinks, drank just like this, the dining base cooked on this water food. There is no smallest in sports. Our athletes were among the strongest in the world. This does not mean that everyone now needs to go to Podolsk and stamp a miracle - water, especially since the time passed and the composition was changed. This is the question of water quality.

Powder Sport Drink

In Soviet times, dry mixes for drinks, designed specifically for sports of higher achievements (and not only), were very popular, the main focus of which was to prevent the dehydration of the organism in athletes during training and competitive loads - the regulation. The main components of these wonderful beverages were natural components, natural berries and fruits that have passed sublimation treatment (sublimation (sublimation drying) - the process in which the product is quickly freezed to a certain temperature under vacuum conditions, then from it, bypassing the liquid stage, water is removed). "Velo-tone", "Spartakiada", "Victoria", and especially closed packages with the "Olympiad" powder with the taste of black currant used their particular popularity. It was our, the Soviet product, if you please more - Russian-Estonian. No chemistry.

Now, athletes of the current generation, accustomed to artificial flavors and sweeteners, the natural taste of such drinks does not cause the natural taste of such drinks. Do not save and arguments about utility and naturalness.In Russia, there is a plant that produces such products, but its conveyor line is often idle due to the lack of demand.

Foreign companies are widely represented on our market by this product. The most in demand by the FIT asset from the multipauer, however, from the whole line of tastes, only three or four perceived by athletes with enthusiasm.

Drinks for sports and a healthy lifestyle from natural components.

Separate enthusiasts have been produced for many years high-quality drinks for athletes consisting of full of natural components. Ready and in syrup. Excellent compositions and various applications - from professional sports until thirst for thirst. The principle is the same - not a gram of chemistry. But, as they started with one small stream line, so far on it and work.

For example, it is not necessary to go far. Company "Vitan" from Nizhny Novgorod.

Isotonic drinks.

Isotonic - these are drinks having a concentration of substances dissolved in it similar in the density of liquid in the body, i.e. Equal Osmolarity. Standard composition: electrolytes (potassium, calcium, sodium, chlorine, phosphorus, magnesium), carbohydrates, as a rule, is glucose (but fructose, sugar or their artificial analogues may be present). The concentration of "fast" carbohydrates in such beverages is five to eight percent. It is impossible to quickly refund the loss of liquid with such drinks, the body absorbs them slowly.

Fashion for isotonic drinks led to the fact that many drinks appeared, which are positioned by manufacturers as sports, but in fact are not available, produced using cheap raw materials and substitutes, contain artificial flavors, sweeteners, dyes and preservatives that are for health, gently Speaking, not helpful.

Hypotonic drinks

For rapid reimbursement of fluid loss, there are hypotonic solutions. Those. The proportion of substances dissolved in them is less than in isotonic. This state can be achieved by diluting an isotonic drink with water to a concentration that is acceptable for you on taste and adding a chipping salt there.
Such beverages are recommended to be used in the heat, athletes who need to quickly fill the loss of liquid and athletes following their weight, since carbohydrates are less.

Hypertensive drinks

Drinks having a standard electrolyte composition, but a higher concentration of carbohydrates. Such a drink is often used by athletes - players in the preseason period, in individual sports in the days of heavy training. Often, such drinks are inserted into the pharmacological preparation program and is applied according to the schemes. Used carbohydrates in powder. This powder does not smell, it is easily dissolved and leaves no traces in the water. The taste of the drink does not change.

Energy sports drinks

Energy is drinks, including stimulants and carbohydrates supplemented by various necessary from the point of view of manufacturers ingredients. Caffeine, Guarana, Story Shen, Eleutherococcus, Toirhar, Tea Extract are used from the components of the possessing stimulating properties. Some drinks add them immediately somewhat for sure.

Caloriciness is attached to such drinks due to ordinary sugar, glucose, fructose and their artificial substitutes. Often these sources of "fast" carbohydrates are mixed.

The market of these drinks is calculated by billions of dollars, advertising services work day and night, banks and bottles with energy with the confidence of full owners burned the shelves of ordinary supermarkets of Russia, Ukraine, Kazakhstan, Belarus.

And, by the way, in some countries, the sale and production of these drinks is prohibited completely, in some sold through the pharmacy network. Probably, what do you think, not at least?

What to drink something?

So what is better to drink during training and games? - you ask.

I read, I read, but I do not see the answer to the main question ...

If you (this Council is useful and those who are engaged in sports at the amateur level), normally feed and workouts pass under acceptable temperature conditions, the answer is unequivocal. You need to drink the most sports drink - water. Simple water. Just need to find your ...

P.S. And finally, let me give a little advice ,. To quench thirst. Water, in half with freshly squeezed orange juice. Slightly cool. Leisurely…

The most complete answers to questions on the topic: "What are the athletes for the joints?".

People engaged in sports even at the amateur level are often faced with injuries and various pains. Increased physical exertion especially affect the state of the joints and ligaments. They may even be subjected to serious degenerative changes. It is also due to the fact that the body of the athlete often experiences a shortage of vitamins and minerals. Therefore, athletes are encouraged to comply with a special diet and take additional special preparations. Especially relevant vitamins for joints and ligaments of athletes. They help to fill the shortage of trace elements, feed the articular and cartilage cloth and help prevent injuries.

What athletes need to take vitamins

At elevated physical exertion, joints and ligaments are especially affected. This leads to chronic pain, the development of inflammatory processes and even to dystrophic changes. Therefore, it is so important to take vitamins for joints and ligaments. Athletes experiencing high loads, the danger of getting injury pursues almost constantly. Therefore, it is necessary to ensure admission to the organism substances that will strengthen the musculoskeletal system and prevent injury to the joints and ligaments. Especially large loads are subjected to bodybuilding or powerlifting. Frequent microtraums of cartilage tissue lead to the development of osteoarthrosis, which is heavier.

What problems can be athletes

If ordinary people arthritis begins to develop most often in old age, athletes are familiar with this disease from youth. Especially subject to change of knee joints. Most often they are inflated from football players, runners, rods and fighters. Injured injuries and other joints are drieping, lonely and ankle. But the most frequent problem of athletes is tensile ligaments. This type of injury is found during the occupation of any sport. And in order to prevent this, you need to provide the body with all the necessary vitamins and minerals for joints and ligaments.

What trace elements are necessary for the joints

For the health of the musculoskeletal system, proper nutrition is needed, with which a sufficient amount of vitamins and minerals come to the body. Many of them are needed for joints and ligaments. If the food is not enough with their food, the degenerative processes develop with elevated physical exertion and the risk of injury increases. What microelements are most important for the health of the joints and ligaments?

• Calcium is the main mineral, with which bone tissue is formed. It depends on its strength and functioning of joints.
• Selenium has the ability to restore damaged tissues and reduce joint pain. This trace element improves the assimilation of other vitamins and minerals.
• Omega-3 Fatty acids are needed to improve the mobility of the joints and the prevention of any diseases of the musculoskeletal system.
• Bor and manganese improve the metabolism, contribute to the production of collagen.
• Phosphorus and copper strengthen bones and ligaments.
• Hyaluronic acid improves the mobility of the joints.

The most important vitamins for the joints and ligaments of athletes

1. Proper formation of cartilage and bone tissue is impossible without vitamin A. Its powerful antioxidant action protects joints from damage. And due to the lack of vitamin A, immunity decreases and the risk of developing infectious inflammatory diseases of the musculoskeletal system increases.
2. Vitamin E helps slow down the processes of aging in the body and accelerates tissue regeneration.
3. Vitamin C is very important not only for the prevention of infectious inflammatory diseases. He participates in the synthesis of collagen, in its presence, Vitamins A and E.
4. Vitamin D helps strengthen the cartilage tissue.
5. Vitamins of group B have an anesthetic and anti-inflammatory effect, reinforce the regeneration processes and accelerate the synthesis of collagen.
6. Vitamin K is very important for the formation of bone mass and protein synthesis of osteocalcin.

What should be the composition of vitamin additives for joints

Of course, separately take all these components difficult - it would have to drink at the same time a lot of tablets. Therefore, special vitamins for joints and ligaments of athletes were developed. Their composition may be different, but the most effective preparations contain such a belt:

• glucosamine sulfate;
• chondroitin sulfate;
• collagen, best in the form of gelatin;
• calcium in bioavailable form;
• methylsulfamilmethane, who relieves pain well;
• vitamins D, E, A and C;
• calcium.

What are pharmacy drugs

Quite often, especially with increased physical exertion, a person lacks those trace elements that he gets with food. Therefore, many doctors recommend purchasing vitamins for joints and adhesions of athletes in a pharmacy. Now there are many such drugs:

• "Calcinova" contains just those trace elements whose disadvantage leads to diseases of the joints and ligaments;
• "Calckene" is a complex mineral-vitamin supplement, which is used for any diseases of the musculoskeletal system;
• "Arthra MSM Forte" not only helps in the regeneration of cartilage tissue, but also participates in the synthesis of substances necessary for the normal operation of the joints;
• "Kondronova" - very good vitamins for joints and ligaments of athletes;
• "Founder" - an effective regulator of calcium-phosphoric metabolism;

• "Trovit" is a complex additive, useful for people exposed to heavy physical exertion;
• "Endzhoy NT" restores and strengthens the ligaments, returns the mobility to the joints.

How to choose vitamins

Preference should be given to those drugs that have long been used and received many positive feedback. Recommendations can be obtained from your coach or attending physician. In addition, it is necessary to study the features of the existing components of additives and when choosing them carefully read the composition. Now the pharmacological industry produces different vitamins for joints and ligaments of athletes. How to choose the best drug?

• Do not purchase additives, including a lot of different components, as many vitamins and minerals can interact with each other, which has an adverse effect.
• Preferences need to be given to drugs that do not contain flavors, dyes, other substances that can cause allergic reactions.
• Pay attention to the number of active substances in the additive.
• There are vitamin additives in tablets, powders, capsules and even in injections. You need to choose those that are convenient to take.
• Before taking a drug, even on the recommendation of the doctor, you need to carefully examine the instructions where all contraindications and side effects are described.

Hi Duzhny guys and graceful ladies! In touch, Ivan Ustinov and I welcome you on my resource. Today it will be about sports nutrition, a rather popular topic, namely, that drinking muscle growth. The question is really worth it, so try to reveal the topic as best and clearer.

Now we will get acquainted with the drinks to build muscles, vitamins that our muscles will stimulate, and with any "hard" in this topic. About the "required", of course, kidding, because everything is very serious. But we will not walk around and about. Let's start ...

Protein is popular and known to everyone, even people only thinking to join bodybuilding. For example, it is a source of construction material not only for muscles, but also for synthesis (the most important male hormone), so necessary for energetic and efficient training.

It gives a powerful impetus to the restorative abilities of our muscle fibers. In short, it is a steep thing, well, you understood ... Yes, and in general, biographic supplements for muscle growth is a huge force when using it with brains.

Despite the fact that the types of proteins there is a lot (about it in more detail), many use only a few basic types of protein: serum and casein. The first drink guys before and after training for intensive classes and accelerated muscle recovery, because this type of protein is quickly absorbed and immediately gives a raw material to the muscles.

The second can be taken before bedtime, as it is absorbed long and during the whole sleep is able to feed damaged muscle training. This is the main advantage of casein protein before serum. However, as it turned out, Kazyin is not so cool. I wrote about this more

Diagram of use: Whey protein, mixed with water or juice take a thirty minutes before classes to feed muscles and after training in a volume of 20 to 30 grams together with carbohydrates to close the metabolic window. Mandatory selection of protein - after awakening. Many are used on a hungry stomach portion of the AMA-amino acids, it is a more expensive but more refined and efficient form of a protein that is absorbed very quickly.

Heiner

Heiners are suitable as protein and carbohydrate mixtures. During intensive loads, the body loses a large amount of energy. Energy reserves are in muscle tissues - but it is enough to organize for about 45 minutes of workout, then it ends and the destruction of the fabric, our muscles also begins.

Creatine

The creatine is plays a latter role in the body structure of the body - the body's natural substance. 95% is contained in muscle tissues and 5% are synthesized with all body. Creatine is your energy and power during exercises. It needs to drink 2-5 grams per day. I recommend to read.

But the role of creatine is slightly exaggerated, that is, the need for additional admission to everyone, since not for all it gives the expected effect. We are all individual and the response to sports additives is no exception. Personally, I heard a lot of times from the guys that they bought creatine and then gave it as a gift to others, because they themselves could not mascel the jar or package of this additive.

The same was with me. I took, I tried, gave. And it's worth a good creatine, so do not hurry to buy it, find out first the necessary conditions for its reception and which side effects may be. But on the other hand - if you do not take, you will not know how it acts on you personally.

Beginner shames can focus on the moment of ineffective activities: long and frequent workouts, but there are no visible results. Of course, you can dial muscle mass without additional additives, but this path will be much more and harder. And high-quality additives for muscle growth - you do not damage your health, since these are natural.

VSA

It is impossible not to mention the ACA - branched amino acids. In the organism of amino acids, more than 200, and necessary for metabolic processes - 22, and three of them occupy a leading position as muscle growth:

• Leucine.
• Isoleucine.
• Valin.

The role of ACAA \u003d muscle growth stimulation + fatty + accelerated fat burning + improvement of metabolism.

Amino acid reception scheme: from three to five grams after awakening, as much before and after training. Yes, many protein mixtures already contain amino acids, but they need to be taken separately for intensive loads in the gym. You are in addition.

Vitamins

The topic of sports and bodybuilding can not get around the question: what vitamins are needed to improve the performance of training and the restoration of the body?

For healthy and uninterrupted work of all systems, all groups of vitamins are needed, but each vitamin Murotno is taken separately and extremely uncomfortable, and there is no time for this, so multivitamins are quite suitable. It is not necessary to drink each vitamin separately, although you can find them on sale. Of course, the exception is the case when in your body there is a shortage of some separate vitamin.

But a list of vitamins that will help you in muscle growth and their brief description:

1. Vitamin A - Improves eyesight, participates in protein synthesis, and this is how it is important!
2. Vitamin E. - The most powerful antioxidant. This vitamin thickens the cell membrane, as a result of which the cell becomes more resistant to viruses, muscles are restored faster, because muscle cells are regenerated faster.
3. Vitamin D. - Need to absorb phosphorus and calcium. Without these minerals, the muscles will not be reduced since it is necessary during steep workouts. Phosphorus is still needed for the synthesis of energy molecules ATP (adenosine trifhosphate).
4. Vitamin C (ascorbic acid) - Well, so much without him. It is also an antioxidant and forms collagen (a substance that is part of the connective tissue). And the connecting tissue is our bundles and joints. Therefore, vitamin C is preventing injuries. In addition, Vitamin C is involved in testosterone synthesis. And as far as it is important and talking not to say.
5. Vitamin B1 (thiamine) - Participates in the synthesis of hemoglobin. This protein carries oxygen in red blood cells to our muscles. The importance of oxygen nutrition of the working muscle is colossal.
6. Vitamin B2 (Riboflavin) - About this vitamin you can say a lot, but for bodybuilding its function is the most important role in the synthesis of protein. In short, the more riboflavin, the more muscles. This close connection is traced very clearly and indisputable. This vitamin increases endurance and participates in energy exchange processes.
7. Vitamin B3 (niacin) - Need to participate in energy production processes in our body.
8. Vitamin B6 (pyridoxin) - Need to master the protein. Since bodybuilders eat a lot of protein, they extremely needed this vitamin.
9. Vitamin B12 (Kobalammin) - participates in the exchange processes of carbohydrates in the body. Supports nerve cells and fabric nervous system.
10. Biotin. - Provides the metabolism of amino acids helps produce energy from various sources.

Gorgeous pieces are omega-3 fatty acids. They are also actively crushing drinking bodybuilders to stimulate the growth of muscle mass. Consider the fact that the vegetable omega (for example linseed oil) gives the benefit not as much as omega of fish (fish oil). You will not hurt.

Glutamin

How to cook drinks

It is impossible to bypass the ways of cooking beverages of protein or heiner at home. Proteins and heiners are mixed with ordinary water without gas, or juice (freshly squeezed or packeted at your discretion). Often they drink them with milk, and people with lactose intolerance - with kefir.

The best combo for the heiner is water, since with other named fillers, it becomes fed by carbohydrates and calories, which in it is so abused. Protein loves milk if it is with a minimum percentage of fatty and combines a kefirchik.

The remaining powders are mixed only with water and drink immediately after dilution, since these additives are chemically unstable in the form of fluid.

Conclusion

Power workouts need to protect the cartilage tissue and joints. Any athlete without chondroprotectors (preparations for protecting the cartilage tissue) suffers from diseases of the musculoskeletal system, so do not go around the point. The frequency of receptions is displayed in the instructions and depends on the intensity of loads.

Well, novice and experienced athletes, perhaps everything. In fact, you can talk about this topic for a long time or even infinitely, and I tried to briefly describe the most necessary additives that need to drink for muscle growth. More information is available in separate articles on the themes of certain additives or vitamins. There we are walking. Well, this article turned out and so small, so tie.

Each action needs a deliberate approach, sports and bodybuilding is a responsible and hard work on themselves. Knowledge and observance of proper nutrition and loads - a guarantee of a qualitative result without harm to health.

Protein and other drinks are accepted for rapid growth, and already use them or not - the case of everyone. If you are ready for long-term training and a long path to the result without them, this is a purely your decision and no one has the right to criticize you for it.

With these words, I say goodbye to you until the next article, on my blog. There will be many more interesting and useful information. Come. Bye Bye...

Recommendation from the author: To bother with various cocktails, for example, from whey protein - you will need a high-quality shaker, which has a durable plastic without smell. I want to draw your attention to the shaker that matches this description. You find it under this reference.

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