Myths about sports nutrition are quite tenacious. It’s believed that supplements are harmful and addictive. In fact, the food doesn’t contain doping or steroids, doesn’t cause disease, but it may not be suitable for people with kidney disease. That is, it’s necessary to consult a doctor before introducing supplements into the diet.
Basics of Sports Nutrition
Amateurs and professional athletes who get on the top ratings of a sportsbook website only need to eat right and follow the work and rest schedule. Then the complexes before training are not needed. Supplements with stimulants and energy drinks are taken only before competitions. If you take them regularly and uncontrollably, you may get fatigue and insomnia instead of an energy burst.
The Body Needs a Lot of Protein
Protein is essential to the body. But if you are training for yourself and not a professional athlete, there is no need for more protein products and supplements. If you train constantly, 1.5 grams per kilogram of body weight is enough. The complexes can only be prescribed by doctors, and most often it is professionals who recommend supplements.
L-carnitine Makes You Lose Weight
This popular substance saturates the body with energy. Athletes don’t get tired longer and can perform more sets. More physical effort means less fatty tissue. Thus, L-carnitine has an indirect effect on weight loss. If you just take the supplement without exercising, the extra pounds won’t go away.
To Lose Weight, You Must Give up Carbs
Carbs aren’t only sugar but also bread, vegetables, cereals, i.e. the basis of a complete diet. With a lack of carbohydrates, the body lacks energy, storing it in the form of fat.
Gainers Help to Build Muscles
To gain muscle mass, you need to consume more calories than you spend. But the same is true
for fat tissue. Body weight gain is due to the high carbohydrate content, and that is what
gainers mostly consist of. It will be impossible to create relief with the help of supplements
alone, you will have to train in the gym anyway. Read the honest review here about this.
Protein May Replace Breakfast or Dinner
High-quality nutrition is more useful than any cocktail. For weight loss or gaining weight it’s more important to correctly calculate the amount of protein and carbohydrates to have results. The cocktail is useful if you need to recharge before training and have no time for a proper snack. The amino acids have a similar effect on the body, but they are easier to take because there is no need to cook them.
Are All Sports Nutrition Products the Same?
Sports nutrition differs not only in composition, but also in quality. Major brands spend a lot of time studying the effectiveness of components, their proper combination and purification. Leaders in the production of sports nutrition invest in new products, and before that they conduct multi-step research.
In the end, a few more useful tips to help you cope with stress and maintain energy balance:
- To improve performance, you can include cocoa-rich chocolate in your diet. Such a product improves blood circulation.
- Caffeine is a natural energy drink, but it’s not suitable for everyone. 3-4 mg per day per kg of weight can improve performance by 5-10%. If there is no improvement, caffeine is not suitable for you.
- You can drink water during workouts, because the body sweats a lot. But you should not try to replenish losses by 100%, otherwise, you can cause gastrointestinal upset. To avoid dehydration, it’s sufficient to drink 70% of the fluid loss.
- Omega acids help you withstand exercise and recover faster after exercise. An available source of omega is fish oil. Its popularity is not as high now, but it’s still not obsolete.
Sports nutrition allows you to cope with the load both in the gym and at work. When choosing a complex you need to pay attention to the needs of the body. There are supplements that normalize sleep, stimulate immunity, and have an antioxidant effect. Thus, sports nutrition is suitable for everyone, but you need to know how to choose it correctly.