Tags Sports Nutrition protein

Sports nutrition helps you achieve your exercise goals faster: gain or lose weight, increase strength, physical endurance, recover from training or prepare forclassessports. In this publication, we will tell you what sports nutrition and for what purpose athletes most often use.

What happens to the body during training

Training is a way to trigger the body's adaptive responses. By receivingphysical activityand, exceeding the usual, the human body is forced to adapt and change to new conditions.

During training:

● MusclesYou work and consume a lot of oxygen.

● During strength training, micro-tears of muscle fibers occur.

● Glucose is used up. Glycogen reserves in muscles and liver are depleted.

● A large amount of heat is generated.

● Fluid and salts leave the body. We lose a lot of sodium and chlorine.

● The blood is redistributed: it goes to the muscles and heart, depleting the blood flow to some other organs, including the digestive tract and brain.

● Hormonal levels change.

● Blood pressure and pulse rate increase.

During training, short-term adaptive reactions are activated. Theyhelpcan withstand the load right now. In the future, the body does not want repeated loads to be as difficult. Therefore, it includes long-term adaptive responses, such as muscle growth and increased metabolism to provide cells with energy.

How to take sports nutrition

Sports nutrition refers to dietary supplements, functional foods, drinks and everything we take internally to improve the effectiveness of training.

There is no one recommendation for everyone,what to drink after a workout for recoveryor before training to prepare for the load. Different people do different sports and have different goals. But we will tell you about the main types of sports nutrition that are used in sports.

Pre-workout complexes. As a rule, they contain stimulating components based on caffeine, yohimbine, ginseng and other substances. They stimulate not only muscle activity, neuromuscular conduction, but also the human psyche, giving vigor, improving the mood for training. An example from our store:

Ginseng Energy 500 ml . Take 15 ml half an hour or an hour before training. Increases energy and endurance. Can be drunk in the morning instead of coffee to get a boost of energy for the whole day. Additional components: ginger extract, vitamins B12 and C.

Protein. Used by athletes to build muscle. Whey protein is considered the best: it has an excellent amino acid composition and is well absorbed. You can also use plant protein, the source of which is usually soy.

Examples of such products in our store:

Whey Protein 100% - Chocolate 1kg – Iconfit . Estonian product based on high-quality whey protein concentrate. The exemplary amino acid profile provides the best prerequisites for muscle growth andpost-workout recovery.

Iconfit Plant Protein (480g) . Plant proteins are usually worse than whey proteins, but this product is enhanced by the additional inclusion of BCAA amino acids. They play an important role in building muscle tissue. The composition also includes vitamins, maca extract and inulin. The product is 70% protein. It does not contain gluten, lactose or sugar. Thissports nutrition for trainingwill help you build muscle faster, as it will provide the body with plastic material for the production of muscle fibers.

How to Speed ​​Up Recovery After a Workout

Massage, cold treatments, contrast showers, and physiotherapy will help speed up recovery. You also just need to rest: over time, lactic acid and other metabolites will leave the muscles and the entire body.

It is worth considering that training leads to the loss of fluid and electrolytes. Therefore, in the recovery period, you need to drink a lot of water. For better absorption of fluid, you can prepare a homemade electrolyte solution: a spoonful of soda, salt and sugar per liter of water. Sports drinks or oral rehydration solutions have an even better composition - they are sold in pharmacies and are designed to combat dehydration due to intestinal infections.

Many people ask,what to drink for muscle recovery after a workout. The answer depends on the purpose of training. Those who build muscle should take a gainer - this is a sports nutrition with a high content of carbohydrates. Also, to enhance muscle growth and stimulate energy metabolism, creatine and carnitine are used. As an auxiliarysports nutrition for recoveryThe body can use antioxidants and vitamins after exercise.

Iconfit Mass Gainer (1.5kg). Contains 5 parts carbohydrates to 1 part protein. Replenishes energy spent after training and provides an insulin release necessary for muscle growth. Additionally, it contains 23 vitamins and minerals, as well as micronized creatine.

Creatine monohydrate 600g pet . Popularaddand for athletes. Helps develop strength and increase muscle volume. This is a natural substance for the body, contained in muscle tissue. It stimulates protein synthesis and energy metabolism.

L-carnitine 500 mg tablets n30 – Vitamir . Suitable for those who want to burn fat and build muscle. This is a vitamin-like substance responsible for the formation of energy in cells.

Collagen 10000 mg 500ml . For those who need to restore not only muscles but also joints, ligaments, and tendons after training. Collagen is part of connective tissue. Its additional intake will protect against injuries and chronic pain, which force you to stop training for a long time. The product also contains 5 vitamins, copper, and hyaluronic acid.

All these supplements and products will help you benefit, enjoy your workouts, improve your athletic performance, build muscle, recover faster after training, and reduce the risk of injury. Use the opportunities that modern sports medicine gives you to have an advantage over your competitors.