• Effective sports nutrition for muscle growth. Sports nutrition for beginners: where to start and how to choose? What is a gainer

    1. Protein

    Different kinds proteins complement each other, and if you want to achieve effective muscle growth, only one of them will not be enough for you. Ideally, combine them, using each at the right time and in the right amount, or choose multicomponent protein complexes - casein mixtures, whey protein, protein isolate, egg and soy protein in various combinations.

    There are many manufacturers of proteins on the market. Let's name such brands as Optimum Nutrition, BSN, SAN, MusclePharm, MuscleTech, Dymatize, Cellucor.

    2. Amino acids

    3. BCAA

    4. Gainers

    Gainers are high-calorie carbohydrate-protein mixtures for those who want to build muscle, increase strength, or simply increase weight. The composition of gainers is based on high-quality carbohydrates and protein (building material for muscles). It may also include various vitamins and creatine.

    You should choose the right supplement option individually for your tasks, loads and metabolism. For example, thin athletes with a fast metabolism who find it difficult to set muscle mass, a gainer with the maximum amount of carbohydrates will help. Conversely, those who are prone to rapid weight gain and the formation of fat deposits should focus on protein supplements.

    • Each person's body is unique, so it reacts differently to supplements.
    • Athletes tend to prefer creatine, it allows you to maintain a high pace of training and better strengthen muscles.
    • Supported by proper nutrition and workouts, supplements will help you get to the next level faster.

    So, the five most important supplements for rapid muscle growth

    If you walk through a bodybuilding store, you will see a huge number of supplements designed specifically for better muscle growth and recovery of your body after a grueling workout. For the most part, all supplements are good in their own way, but not all of them are suitable for every individual. Each person's body is unique, so it reacts differently to supplements. Despite all this, there are a number of supplements that help achieve best results, and get the most bang for your buck across the board. Next, Pitsport will tell you about the supplements that the best way help you build muscle.

    1. Creatine

    Creatine is a completely natural, natural substance found in our muscle cells. Primarily around skeletal muscle tissue, where about 95% of all creatine in the body is located. The remaining five percent is evenly distributed throughout the body.

    This natural metabolite is reproduced as creatine monohydrate for sports dietary nutrition. In the body, it is needed for cellular energy production and modulation.

    Benefits of using creatine:

    • Stimulating the beginning of muscle growth
    • Increasing the volume of muscle cells
    • Fast recovery after workouts
    • Rapid glycogen synthesis
    • High intensity muscle work

    Athletes tend to enjoy using creatine in both strength training and bodybuilding as it allows them to keep up the pace of their workouts and build muscle better. At the same time, it is always easy to stop taking creatine, because it is always present in the body anyway. As a rule, it will take the body 3-4 weeks to bring the level of creatine back to normal.

    2.Beta-Alanine

    Beta-Alanine is a naturally occurring, non-essential amino acid that comes into our bodies from protein-rich foods such as chicken. The increase in training performance is due to its ability to increase intramuscular levels of carnosine. Taking Beta-Alanine as a supplement will allow you to increase your carnosine levels by over 60% in just 4 weeks.

    This is very important during intense training, when our body produces a large amount of hydrogen, due to which the pH drops, that is, there is more lactic acid in the body. This acidity can cause extreme fatigue, impair muscle performance, and even cut off nerve impulses.

    By maintaining elevated carnosine levels with Beta-Alanine supplements, you will be able to delay the production of hydrogen and subsequent acidity, which will allow you to avoid rapid fatigue or muscle failure.

    Additional positive points when using Beta-Alanine:

    • Enhanced endurance
    • Increased power
    • Less fatigue
    • Improved body composition
    • Beta Alanine Works Well With Creatine
    • Increased performance, regardless of intensity or duration.

    3. Whey protein.

    It has long been a known truth that bodybuilders can increase their performance and build powerful muscles by consuming whey protein shakes. These proteins provide our body with a lot of protein, as well as the necessary amount of calcium, magnesium and other minerals that are so easily absorbed in the form of a drink.

    These protein blends are usually consumed both before and after workouts for better recovery. Whether you're sticking to your muscle-building diet or want to burn excess fat, then using whey protein every day can help speed up those processes. Next, Pittsport will tell you about the main benefits of this supplement.

    • Easy absorption. Many athletes can save time by using post-workout whey shakes for fast-absorbing nutrients, as these supplements contain a range of vitamins and minerals not available in daily diets, making it a great option for busy business people.
    • There are no problems with digestion of lactose. People with lactose intolerance are aware of the discomfort that often awaits them when using everyday shakes. Whey protein blends are usually a combination of egg and soy proteins, as well as calcium caseinate. As you yourself may have noticed by the composition, no negative effect, as after milk, is observed.
    • Increased muscle recovery. After intense weight lifting or other sporting activities are over, your body needs to recover, and for this it needs special nutrition. Protein is the most important building block for muscle recovery. Protein is the main ingredient in protein blends and many other supplements. If you use it immediately after training, then your body will start the process of rapid recovery.
    • Natural appetite suppressants. Eating a high protein diet can easily satisfy hunger, thereby allowing you to eat a low-calorie diet without feeling hungry. Whey protein supplements and shakes can be used as meal replacements or as a snack between meals.
    • Amino acids. Our bodies need a significant amount of quality proteins and amino acids to function properly. Whey protein supplements are literally loaded with amino acids that enable protein synthesis.
    • Improved metabolism. A large amount of protein is necessary for athletes as fuel for the stove. When consumed throughout the day, it serves as a great source of energy and fuels that fire we call metabolism. With an improved metabolism, you will burn more calories and satisfy your hunger.

    Recommended Portion: consume 30-40 grams of whey protein. Best before or after workouts, and also when there is simply no other food nearby to get the required amount of protein. However, while these shakes are ideal workout supplements, at other times, always try to eat whole foods.

    4. Branched amino acids.

    Another essential supplement that is often used by both strength and bodybuilders are branched-chain amino acids. Of the 21 essential acids, three are branched: leucine, isoleucine, and valine. These amino acids are the main building blocks of protein and make up about 30% of all skeletal muscle in our body. Our body uses them to repair muscles. Just like whey proteins, they send nutrients directly to the muscles, allowing them to recover better. Your body uses up BCAAs during exercise, so supplementing can help you replenish lost nutrients. This supplement also reduces muscle pain from fatigue and speeds up metabolic recovery.

    A good proof that BCAAs really help is the increase in muscle endurance through constant fueling. This may be of interest to long-distance athletes such as marathon runners, swimmers, or even just backpackers.

    5. Glutamine

    Glutamine is generally praised for its ability to cushion muscle tissue breakdown during intense exercise, which can help increase endurance and strength threshold. You will find that you can lift heavier weights, both longer and more times. Your body compensates for overcoming strength limits with muscle growth. Glutamine, as a supplement, also has a number of other benefits:

    • Preserving muscle tissue allows your body to burn extra fat, because the stronger your muscles, the more efficient your metabolism. When you work out to lose weight, your body can burn some muscle mass, so it's important to slow down this process.
    • Glutamine has shown itself to positive side in restoring the immune system in many people who have taken it. During intense training, glutamine allows you to distribute part of the load on the immune system, thus it not only restores muscles, but also integrates into the immune system, allowing the whole body to recover faster.
    • Glutamine is also known for its ability to increase growth hormone levels in the body. This is incredibly important for those who are focused specifically on muscle growth. Studies show that as little as 2 grams of glutamine supplementation already increases hormone levels.
    • Muscle tissue needs nitrogen. Glutamine supplements (L-glutamine) contain about 20% nitrogen, making them one of the best sources of nitrogen for muscles.
    • Together with other builders and building blocks such as creatine and whey protein, you will see significant growth and move quickly towards your goal.

    And using my 12 years of coaching experience (and 25 years of self-training experience), I will make you an expert in sports nutrition. Lesson one - never use the phrase " sports nutrition". These are supplements, “supplements”, and this word is more consistent with the main task of such products - to close holes in your diet, the lack of certain vitamins, trace elements, amino acids and other things (trust me, everyone has such gaps). I would conditionally divide consumers of sports supplements into two groups:

    1. You have been training for a long time and hard (3-4 times a week without skipping) for the sake of a specific result - for example, you dream of shaking a barbell weighing 150 kg or running a marathon 42 km 195 m. You can and need a lot of what will be discussed below. I will offer specific sets of sports supplements for each task (see "Recipes").

    2. Beginners, even if they train hard, - in the first six months you should get by with only both types of proteins: “quick” before breakfast, “long” at night. They make up for the protein deficiency that anyone has Russian man. I will recommend the same diet to those people who go to the gym once a week, “for themselves” (true, if you have excess weight- Check with your dietitian first.

    Well, I recommend taking both categories (after consulting a doctor) with cardio- and chondroprotectors, regardless of the training program. Let's move on to the powders and bars. If any product known to you is missing from this material, it means that I consider it unnecessary.

    1. Protein

    Release form: powders

    Why: Protein is often drunk right after a workout, saying: "Muscle mass, muscle mass!" But without carbohydrates, which everyone forgets about, protein powder in the matter of instant muscle building is practically useless. Use it just to make up for a general lack of protein. The body will find where to attach it, for example, make testosterone out of it. Proteins are "fast" and "long". The former are more biologically available and instantly provide your body with energy and building material. The latter give the protein gradually, over several hours. It is not difficult to distinguish them: any whey (whey) is “fast”. Any combination containing casein protein (casein) is "long".

    How to take: "Fast" protein is consumed in the morning (1 serving 20 minutes before breakfast) and immediately after fat burning workouts. In general, I am a staunch supporter of a predominantly protein breakfast, this allows you to gently raise blood sugar levels after a night's sleep and further spin up your metabolism. “Long” drink 30-90 minutes after the last meal, at night, so that the body has proteins at hand even in a dream.

    Recommended: Of the sports supplements that my clients have come across, I can recommend VPX's "quick" Zero Carb for breakfast. For the night, I wholeheartedly recommend "Infusion" from SAN. True, it is more than protein - such products are called "meal replacement". It includes different types protein (which are digested for different time and therefore provide your body with nutrition all night), as well as vitamins and a dosed amount of carbohydrates that does not harm the figure.

    2. Complex amino acids

    Release form: capsules, tablets, caplets

    For what: I strongly doubt that there are a lot of amino acids in products with such names. Rather, it is the usual "fast" protein, only in convenient packaging. On the road or after a long night in an ambush under the nose of the enemy, where you can not get a shaker, this is a good replacement for a protein shake.

    How to take: In any training regimen, except for hypertrophy, - 2-3 tablets 2-3 times a day, as a replacement for protein powders. And in the midst of a long hypertrophy program - 3 tablets twice a day, you can with food or a gainer, and you will also drink protein.

    3. Gainer

    Release form: powder

    Why: My favorite product! The combination of easily digestible proteins and carbohydrates contributes not only to rapid weight gain, but also provides a hurricane of energy before training, and also significantly speeds up recovery after.

    How to take: On training days, 30-45 minutes before training and immediately after. On rest days, 1 serving in the afternoon. In endurance training mode, you can three times a day: before and after training, as well as at night. And never eat a gainer for breakfast! The mass in this case will grow only on the sides.

    Worth remembering

    No amount of creatine with protein will ever correct technical errors or help sleep deprivation. Also, be aware that no supplement can replace a complete, regular, and healthy diet. And do not forget that even harmless and certified products, if used thoughtlessly and beyond measure, can cause irreparable damage to health. If you suffer from food allergies, metabolic disorders, diabetes, chronic diseases heart, kidney, liver or gastrointestinal tract, then before taking any sports nutrition, it is necessary to consult an adequate, qualified doctor.

    4. BCAA

    Release form: tablets, capsules, powder

    Why: BCAAs are also amino acids, but only three: isoleucine, leucine and valine. According to a number of studies, skeletal muscles have the most of them. I use BCAAs (and I advise you to do the same) to lose much less muscle during your "fat-burning" or endurance-building period.

    How to take: When training - 5 capsules before and immediately after training. On rest days, 2 capsules with regular meals.

    5. L-carnitine

    Release form: tablets, capsules, ampoules

    Why: Carnitine makes it easier for your body to access fat stores. I'm not ready to say that L-carnitine helps to lose weight, but it really increases stamina and has a beneficial effect on health. of cardio-vascular system.

    How to take: 1 tablet 2 times a day with food when training endurance or strength. And with any type of training, if you feel that the heart is experiencing a lot of stress (for example, on a hot summer day).

    6. Creatine

    Release form: powder, tablets, capsules

    Why: Creatine is a precursor to creatine phosphate (CP), one of the main sources of energy for muscle work. CF provides an exceptionally short-term power nature of the work (the first 3-5 repetitions in the bench press, for example). It is generally accepted that taking creatine-containing supplements allows you to increase strength. For some, this is true, but for others, this supplement has no effect. Try it - suddenly this food is in you.

    How to take: 2-3 g once a day, you can along with a gainer. Just be sure to drink after at least three glasses of plain water. Creatine has an unpleasant ability to absorb fluid, which can lead to spasms, bloating, and even trauma to the connective tissue, for which normal hydration is critical.

    7. Glutamine

    Release form: powder, granules, capsules

    Why: With heavy physical exertion, glutamine reserves in the body are depleted, and this negatively affects the immune system and reduces regenerative abilities. Therefore, if you have more than 5 training hours per week, you should use this supplement.

    How to take: At a dose 2 times a day, in the morning and in the evening 15 minutes before meals - and you will recover normally, it is easier to endure stress and get sick less.

    8. Energy

    Release form: "jars", powder

    Why: Another favorite product of mine! A high-quality energy drink at the same time whips up your mood, sports enthusiasm and healthy aggression. During strength training such a product is paramount. Just keep in mind - these are special sports energy drinks that are sold in special sports nutrition stores! They contain practically no sugar, but there are substances that support the health of the cardiovascular system. WITH energy drinks from the supermarket they have little in common.

    How to take: Just half a small bottle, drunk 30-45 minutes before training, - and you are ready to break any records! However, I do not recommend drinking energy drinks before every workout (maximum 1-2 times a week), and in no case drink more than one piece per day.

    What to mix powders with?

    Proteins and gainers can be mixed with ordinary non-mineral and non-carbonated water, freshly squeezed or packaged juice, as well as milk. For gainer the best option- water, in combination with juice or milk, the amount of carbohydrates and calories in the mixture will greatly go off scale. Protein powder will tolerate any of the liquids listed above, except that milk should be selected with the least fat. By the way, if your intestines do not tolerate milk, you can safely interfere with the protein on ... kefir. But all other powders, especially creatine, can only be mixed with water, and they must be drunk immediately - in liquid form, supplements are the least chemically stable.

    9. Testosterone Boosters

    Release form: capsules

    For what. To supplements that increase testosterone levels, the attitude of doctors and laymen, as a rule, is completely negative. Obviously, because they are confused with hormonal doping. However, boosters do not pump you with extra hormones, but only gently increase the secretion of internal, your own testosterone. From the point of view of physiology, this means “becoming younger” by a few years, especially if you are over thirty. If you are 17-22 years old and you are healthy, you can safely do without this supplement - hormones in you are already in bulk!

    How to take: The most useful quality of testosterone boosters, I think, is their stimulating effect on glucose metabolism. Therefore, in my opinion, it is most reasonable to use them when you are trying to get rid of excess fat. 2 capsules 2 times a day with meals.

    10. Protein Bars

    Form: you will laugh, but these are candy bars!

    Why: Perhaps the most convenient source of protein and carbohydrates: no need to stir or drink - tore open the package and eat to your health! Use to quell hunger between main meals.

    How to use. A couple of high-quality bars consistently beat off interest in food for exactly 3 hours, even for such an eternally hungry swallow like me. But daily rate, according to my observations, no more than 2-3 bars. If you exceed the dose, problems with appetite may begin!

    * "Fast" protein - before breakfast and after training

    ** "Quick" protein for breakfast, "long" protein before bed

    to health

    There are a number of sports supplements and near-medical products that you can use in your diet, regardless of the goals that you are pursuing at a certain point in time.


    cardioprotectors They should be taken before training during the hot season and during periods of endurance training. These include the L-carnitine already described above, as well as preparations containing potassium and magnesium - substances responsible for the smooth functioning of the heart. For example, potassium and magnesium aspartate.


    vitamins and minerals I do not agree with the opinion that prevails among athletes and a number of coaches about the need to take increased doses of vitamins. Therefore, as a trainer, I prefer trivial pharmacy multivitamins in a normal dosage. As a rule, this is one serving immediately after breakfast. For taking additional vitamins supposedly useful to the athlete / pitching - C, E and B separately - I don’t advocate. More than enough multivitamins!


    chondroprotectors American coaches have a good saying: “If you don’t play sports, you will go to a cardiologist. If you go in for sports, you will get to an orthopedist! So that the last part of this wonderful phrase does not touch you, take chondroprotectors regularly - supplements that facilitate regeneration cartilage tissue and restoration of the ligamentous apparatus as a whole. Even if you rarely go to the gym or don’t go at all, chondroprotectors are worth drinking to prevent diseases of the musculoskeletal system. How often? This information should be in the instructions for use.

    Sports nutrition has become an integral part of the lives and careers of many athletes. Beginners, looking at professional athletes, begin to think that they can only become the same with the help of sports nutrition. So they run headlong to the stores, spend their money on supplements, and end up disappointed in the results. And this outcome is not at all surprising, because the variety of different products and supplements can confuse anyone at first. In this article, we will break down sports nutrition and advice for beginners on this matter.

    Sports nutrition for beginners

    Before we dive into all the supplements in detail, it's important to note some sports nutrition tips. Don't compare yourself to professional athletes. The cabinets of some of them are packed to capacity with various additives that differ from each other in their action. They use so much sports nutrition because their bodies have already reached their maximum performance, and it will not be possible to surpass it with simple food alone. Sports nutrition for a beginner will only have to play the role of support, and you should not focus on it.

    Protein or gainer?

    All beginners, without exception, have a reasonable question at first: where to start taking sports nutrition? It's actually quite simple here. The main goal of any visitor to the gym is to gain muscle mass. And nothing can cope with this task better than a gainer or protein. The choice between them is the first stage of acquaintance of novice athletes with sports nutrition.

    A gainer and a protein, although they perform the same function, differ from each other not only in composition, but also in the principle of action. A gainer is a complex supplement that contains a large amount of fats, proteins, and carbohydrates. In addition, it often includes vitamin-mineral complexes, additional components to improve digestibility, and other ingredients. It is distinguished by high calorie content, often high sugar content, and large portions. Gainer is best suited for those who have trouble gaining mass, or who have a naturally lean physique. With its help, the total body weight is gained, which at first we need.

    The protein, on the contrary, contains a minimum of ingredients, and is presented in the form of a protein of one of the types (as a rule). We will not delve into each of the types of protein in detail, we will only say that it is necessary for gaining pure muscle mass. These supplements are low in calories, rarely include additional ingredients, and are easily absorbed by the body. They are best used by those who have a full physique, or those who want to gain only pure muscle mass.

    Sports nutrition for beginners should begin with these two supplements - they are the main ones in terms of mass gain.

    BCAA or complex amines?

    There are very interesting substances in our body - amino acids. They perform a variety of functions in the body, and normal life is impossible without them. In fact, protein in the body is not an end product. In the process of decay, it is transformed into amino acids, from which the muscles of our body are built. But what, then, is the difference between BCAA and complex amino acids, and how to choose sports nutrition for a beginner?

    There are several differences between them. Firstly, complex supplements also contain BCAA, but in much lower concentrations. The main function of BCAAs is to maintain and increase muscle mass, as well as reduce the percentage of body fat. Complex amino acids are more tuned to maintain a positive amino acid and energy balance in the body. Therefore, it is impossible to say unequivocally which sports nutrition is better for a beginner of these two. In this matter, everyone should decide for himself, focusing on his goals.

    Learn all about BCAA powder as the most convenient form of essential amino acids!

    Vitamins and minerals - only a complex!

    To ensure life processes, the body uses the energy obtained from food. But there will be no full-fledged work of the body if it does not have a sufficient amount of vitamins and minerals. These substances are involved in absolutely all internal metabolic processes, and also affect the processes of growth, development, respiration, blood formation, and so on. Therefore, if you are interested in what kind of sports nutrition a beginner needs, then vitamin and mineral complexes are definitely what should be in your arsenal! Here you can say even more - they are necessary for any person, even for those who do not play sports.

    Athletes need these substances in increased quantities. During heavy physical work, all internal processes are accelerated. Accordingly, the consumption of vitamins and minerals is also accelerated. In addition, some minerals leave the body with sweat, and due to their lack in the body, many negative processes can occur.

    Sports nutrition for beginners - what to look for? First you need to decide what goals you are pursuing. Most inexperienced athletes already in the first days of training try to get the “secrets” of fast pumping from experienced builders, and what kind of sports nutrition is needed for this. As a result, having heard enough useless advice from a "pumped" but not knowledgeable athlete, beginners go to stores and waste money. And the first advice for beginners will be a recommendation - forget about all the "miraculous" ways! Of course, sports nutrition will help you achieve your goal. But here the emphasis is on the word "help". It won't do all the work for you. If you want to get the body of your dreams, then be prepared to spend more than one, or even two years on it. Only then can you see real results.

    Go ahead. Never, under any circumstances, call sports nutrition chemistry. In fact, all sports nutrition is ordinary food. Not quite ordinary, but food. Sports nutrition is a concentrated form of everything that you consume in your diet. And all this is obtained from organic and natural sources. Sports nutrition has some advantages over regular food, but it will never completely replace natural food! Therefore, remember rule number 2 - sports nutrition food, which should be eaten in moderation.

    What kind of sports nutrition should a beginner take additionally?

    After you have already got used to the gym enough, learn how to do the exercises correctly, and your first muscle mass will begin to show through, then you can start thinking about other miracles of sports nutrition. There are several other sports supplements that have been proven to work well for certain purposes. So let's figure out which sports nutrition is better to take additionally for muscle growth ...

    Creatine This is one of the cheapest, but at the same time effective assistants for athletes. It performs several functions at once - it increases indicators of strength and endurance, and also has an indirect effect on the growth of muscle mass. Creatine is a substance that can be synthesized by the body on its own, but in insufficient quantities. Its additional intake will only increase its effectiveness, and will have a positive effect on the general condition of your body. With it, explosive training is much easier to perform and more strength appears in training.

    Pre-workout complexes. They often contain creatine, stimulants, and other ingredients. Their action lies in the fact that they allow the body to use additional sources of energy during training, and also stimulate the work of the central nervous system. As a result, your brain feels like you are not tired for longer, and you still have a lot of energy to train.

    The key to success in bodybuilding is to REGULARLY push yourself to your limits. If you follow a hardcore regime and your diet provides the body with all the necessary calories and nutrients, you will get the MOST from sports nutrition. And this can give you a significant advantage. Aspiring bodybuilders often assume that nutrition is the key to success in bodybuilding, in the absence of one of the two most important components (proper training and diet), but they are deeply mistaken. Most The best way grow - first take care of the 2 main components, and only then grab sports nutrition.

    #1 Start the day with a SERUM

    Whey is the best sports nutrition to start the day with. You slept for a whole 8 hours and did not provide your body with amino acids for building muscles and other important processes. While sleep allows the body to grow and repair, it leads to a catabolic state in which muscle mass is broken down in order to obtain the necessary amino acids for conversion into energy. Whey is one of the best and fastest-digesting proteins, providing you with amino acids for fuel and growth. This will prevent the "raid" of the body to the muscles for the production of amino acids. Start your growth process right from the start of the day by taking whey protein before showering or brushing your teeth.

    Mix whey protein with water for a quick digestion. Avoid fats, complex carbohydrates, and fiber at this time of the day, as this will only slow down the process of protein digestion and absorption, working against your goals. Take 30-50 grams of whey protein immediately after waking up.

    #2 Multiply your results with a multivitamin

    It's been 20 minutes, You took a shower and got dressed. It's time for breakfast. You need to eat a complete meal that contains mainly protein (eggs) and complex carbohydrates (oatmeal and whole grain toast). A couple of pieces of fruit will come in handy. Fructose will directly replenish liver glycogen stores, which will turn off all catabolic processes and help activate the anabolic regime faster. And, of course, do not forget about the best sports nutrition - multivitamins. Vitamins and minerals should be consumed with breakfast for 2 reasons: they are easier to digest with a complete meal, you provide the body with nutrients at the very beginning of the day, thereby having a better effect on muscle growth and immunity.

    Breakfast should consist of proteins, complex carbohydrates and fruits + vitamin and mineral complex.

    #3 Build More Muscle With Creatine

    The benefits of creatine are well known to everyone. By taking creatine before and after training, you will reap the best benefits from sports nutrition. First, creatine provides water to the muscles, making them stronger for a while. And when you train with heavy weights and reps, you have the best effect on stimulating muscle growth. Second, after a workout, creatine provides nutrients to muscle cells to more effectively promote recovery. In addition, studies show that creatine has antioxidant-like protection and multiplies the benefits of cardio exercise. In a coupe, creatine is another top sports nutrition in bodybuilding.

    Take 2-3 grams of creatine along with whey protein before training and the same amount after (also with protein).

    #4 FIBER - ready to go

    Fiber also makes the "Best Sports Nutrition" Top List. It provides a range of benefits in bodybuilding, including better digestion. It also slows down the digestion process, causing the body to process protein more slowly. This is especially important because at night the body does not receive the necessary nutrition. Fiber before bed, along with a protein shake, will protect the muscles from catabolic effects. Either way, fiber should be taken with a full meal (or with a protein shake before bed) to most effectively slow down amino acid intake.

    Fiber will allow amino acids to circulate in the blood for longer, helping to protect hard-earned muscle mass from overnight breakdown.

    #5 Grow with GLUTAMINE

    Along with creatine, it is one of the best "representatives" of sports nutrition. Glutamine is the most abundant amino acid in the body and is used for a variety of physiological processes. Glutamine provides the following benefits for bodybuilders: better digestion, increased immunity, improved recovery, energy supply, supply of important metabolic messengers to muscles. In addition, glutamine helps in the production of bicarbonate, which can reduce fatigue during intense exercise. It also helps muscles to better “load” glycogen after exercise.

    That is why it is important to take glutamine before and after going to the gym. Your body can make this amino acid from other amino acids, but in order to do so, it takes them from the "store", destroying muscle mass in the process. Supplementing with glutamine gives the body what it needs without destroying the muscles that are so hard to build.

    Take 5-10 grams before training and the same amount after. Add creatine to protein shakes or water and take throughout the day. Increase the dosage gradually, then stick to the daily serving of 40 grams.

    #6 Don't forget about CAFFEINE

    It is one of the main and most effective food additives. In our case, caffeine is the best sports nutrition for bodybuilding. It is excellent for growth as it can help increase training intensity and focus. Caffeine helps to effectively get rid of fat by emptying fat stores and using them as energy. Sure, too much caffeine can make you jittery and awake. To get the best out of your caffeine use, use it once or twice a day, preferably early in the day.

    Drink 1-2 cups of coffee or take 200-400 mg as a pre-workout supplement. To combat fatigue - 200 mg as needed. For fat burning - 100 to 300 mg every 4 hours.

    #7 Workout Whey

    The best sports nutrition for the body is whey protein before and after strength training. It is at this time of the day that bodybuilders have their highest nutritional needs, and whey is a great solution to help add more muscle mass. Since whey protein digests quickly, taking it before a workout will immediately provide the body with amino acids for rapid recovery and muscle building.

    Another post-workout whey shake will push recovery and growth to the next level. The best thing to do is take whey protein with fast-digesting carbohydrates (carbohydrate energy drinks containing fast-digesting carbohydrates like Vitargo, dextrose, and maltodextrin). This will quickly supply the muscles with protein and help replenish glycogen stores that were depleted during training.

    Take 20-40 grams of pre-workout whey protein along with 40-80 grams simple carbohydrates. After training - the same. You can also add glutamine and creatine to the shake.

    #8 ANTIOXIDANTS

    When you exercise, you put stress on your body, thereby creating harmful free radicals. Antioxidants such as vitamin C and E help fight free radicals. A multivitamin most likely already contains these key nutrients, but an extra dose throughout the day is a great way to provide your body with vitamins. Take antioxidants with your lunch (or post-workout shake) as they are most effective when taken with calories.

    Consume 500 mg of Vitamin C and 400 mg of Vitamin E with a whole meal or post-workout with a whey shake.

    #9 ZINC AND MAGNESIUM

    As you know, bodybuilders and other athletes are deficient in zinc and magnesium. Exercise stress increase the need for these minerals. In addition, minerals tend to be lost through sweat, creating an even greater deficiency. Sports nutrition in the form of zinc and magnesium, such as ZMA, helps overcome the effects of overtraining and can increase levels of anabolic hormones, including free testosterone and insulin-like growth factor-1. ZMA also helps improve sleep quality (additional recovery aid). Keep in mind that ZMA works most effectively on an empty stomach, especially in the absence of calcium, which blocks zinc absorption.

    Take ZMA on an empty stomach 30 minutes before your last protein shake. Follow instructions for dosage. Most brands provide 30 mg of zinc, 450 mg of magnesium, and 11 mg of vitamin B per serving.

    #10 Time for CASEIN

    Casein protein, like whey, is a fraction milk protein and can equally be considered the best sports nutrition. Unlike whey, casein protein is absorbed more slowly. Consume fast-digesting protein before and after training and first thing after waking up, and slow-digesting at other times of the day and always before bed, as your body will be without food all night. The longer the amino acids stay in the blood, the less likely the body is to reach for muscle mass for its amino needs. You can also use casein as a meal replacement if you skip your lunch or dinner to provide your body with a slow and constant source of amino acids.

    Take 30-50 grams of casein protein with or without carbohydrates (for mass - with carbohydrates, weight loss and fat burning - without carbohydrates) before bed.

    Stick to this sports nutrition, train with intelligence and dedication, and you are guaranteed results.

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