Sports nutrition when and what to take. Sports nutrition for beginners: where to start and how to choose? First of all, take into account
Sports nutrition - professional athletes skillfully use it, beginners have great hopes for it. Over the years of its existence, sports supplements have acquired myths. They were composed by skilled marketers and people far from sports. "Sports nutrition: how to take" or "What is the use of sports nutrition" are popular search queries. If beginner athletes have questions, they need to be answered.
What is sports nutrition
These are supplements that help the athlete to normalize the amount of certain substances in the body. They are obtained by processing food products (well, or almost all). Supplements cannot replace a full-fledged diet, but they can harmoniously complement it.
Beginners use products to gain muscle mass without thinking about their properties. Each supplement has a purpose - it gives the body something specific, stimulates processes or replenishes the balance of missing substances.
An amateur athlete can be sure that he will not lose weight and will not “pump up” from taking protein. Such products should be taken with a specific purpose and after a thorough analysis of your diet. Athletes need to know how to take sports nutrition.
Sports nutrition when describing for beginners should be divided into certain groups:
Protein- a product obtained as a result of the synthesis of products - eggs, whey, soy. The main purpose of such an additive is to compensate for the lack of proteins in the body. Helps with gaining pure muscle mass, as well as maintaining "quality" weight when losing weight.
BCAA- amino acid complex. “Why take BCAAs” is a commonplace question. The three essential amino acids are quickly absorbed into the muscles, supporting their rapid growth.
Creatine- an amino acid obtained by the body from meat. It is absorbed into the muscles and absorbs water well. Because of this, it is effective if you need to quickly increase strength or weight. Drinking courses for a month.
L-carnitine- an amino acid that stimulates the process of weight loss. Do not believe the silly myth - a person does not lose weight from taking this supplement. It only enhances the result of intensive training.
Gainer- a product used during the period of mass gain. It is especially useful for thin people, as it helps to reach the required level of calories eaten per day.
Amino acid complexes- contain amino acids necessary for building muscles.
Pre-workout complexes- the name speaks for itself. A supplement that is drunk before exercise to increase the body's productivity for a short period.
There are fat-burning complexes, protein bars, vitamin complexes.
Sports nutrition - for what and why.
How to take sports nutrition and why
The intake of sports nutrition is justified by the purpose. It is the desire to gain muscle (or not muscle) mass, increase strength, lose weight. Each supplement should be considered separately, having analyzed its effect on the body and the subtleties of application.
How to drink protein
A sports supplement is used to replenish the protein in the body. The product is relevant if the trainee does not have the opportunity to get the right amount of the substance from food.
There are several types of protein:
- Whey- the most common, cheap and effective. It is obtained as a result of the processing of whey, produced in a ratio of 80/20 (proteins / carbohydrates, respectively). It is absorbed by the body quickly, suitable for athletes of different levels.
- Casein- protein, will be absorbed by the body for 5-7 hours. Average cost and good result with proper use.
- Hydrolysates- analogue of whey protein, which has a higher quality, fewer impurities, fast digestibility and ease on the stomach.
- Isolate- the product with the highest percentage of protein, an excellent option for an experienced athlete on a low-carb diet.
- soy is a protein derived from soy. Ideal for people who have completely abandoned animal products. Among other things, this type of sports supplement contains enough vitamins.
- Egg- Athletes prefer this product for the most effective set of clean muscles. Contains a complex of amino acids, differs in the amount of protein close to the maximum.
How to choose the right protein Full review!
You need to take a sports supplement as follows:
- It is desirable to take all types of protein after training to ensure high-quality recovery of muscle fibers.
- Taking the product before training is questionable - the only option for restoring potentially wasted resources by the body after training.
- Casein - it is good to drink it before going to bed to level the loss of protein during sleep, as well as in the morning.
- Egg white is not recommended to drink at night, but should be taken after training, during the day, replacing or supplementing meals.
- Whey supplement is drunk after training and during the day, replacing meals.
- Soy is a great option for after a workout, but not at night.
- Hydrolysates are taken at any time of the day, preferably after training, for muscle recovery.
How to take protein?
Beginning athletes may not know how often to drink protein. The answer to this question is simple: as much as you need. You should take the supplement not only on training days, but also during periods of rest. Muscles do not grow during exercise, but during recovery after them.
A serving of a cocktail complements or replaces a meal. Ideally, you need to get about 2 grams of protein per kilogram of body weight per day. If you can’t achieve such a result with conventional products, you should drink protein.
How to drink a gainer
A gainer is a way to get the missing amount of carbohydrates. The product is used to achieve a calorie surplus. This is true during periods of gaining muscle mass, increased activity.
Gainer is carbohydrates. In excess, they will lead to muscle growth with a certain percentage of body fat. If we recall the concept of "carbohydrate window", known even to fans of iron sports, it becomes clear how to take a gainer. Here are some recommendations:
- If a person takes the product after exercise, during the carbohydrate window, his body will learn how to use carbohydrates correctly.
- You can drink a gainer in the morning to saturate the body with energy, before training - in fact, for the same purpose, and also after it - for increased mass growth.
- It is not recommended to take a gainer at night - it is better to trust casein.
The gainer is available in percentages from 10/90 to 40/60 (proteins / carbohydrates, respectively). There are hybrids - 50/50. The higher the percentage of protein in the gainer, the higher its cost.
How to drink creatine
Creatine is the amino acid of choice for strength athletes. Allows you to gain 4-5 kilograms of weight in a short time, increase strength by 10-20%, and also serves as an "energy" for the body during the first course.
Creatine is an amino acid derived from meat. To get the daily norm, a person must eat about 3-4 kg of a meat product per day, which is expensive and somewhat disgusting.
The increase in strength comes at the expense of energy, as well as the kilograms gained. Weight gain follows from the fact that the muscles absorb creatine, and it absorbs water. The athlete taking the product is filled with water, the muscles visually become larger, more impressive. How to take creatine is the rule.
- Start taking amino acids with small dosages. On the day without training - 5 grams in the morning, on the day of classes - 5 grams in the morning and before training. This is how the first week goes. If the body has not reacted negatively to the supplement, you can continue.
- In the second and subsequent weeks (4 in total), the dosage can be increased to 10 grams. Although it is believed that the body cannot absorb more than 5 grams of creatine at a time, practice shows the opposite.
- After the athlete has completed the monthly intake of the amino acid, you should take at least a 2-week break so as not to harm the body.
An important fact - for the course of creatine, you can gain muscle mass by increasing strength indicators. Water will leave the body, but the accumulated muscles will remain.
Important! If you abuse creatine, you can harm the liver! With the right approach and moderate intake, a negative effect is not observed.
Pre-workout complexes
This type of sports nutrition should not be given much attention. Pre-workout complexes are not a prerequisite for quality training, muscle growth. Questions like “how to take predetren” arise from amateurs, but professionals also drink it. Here are a couple of recommendations:
- Take in small doses (most often instructions come with the product) before training.
- Do not drink in the morning, at night.
- Do not abuse - cause addiction.
- This type of supplement, if used incorrectly, can negatively affect the functioning of the heart - take it wisely.
Almost all pre-workout complexes are addictive, as they are based on caffeine. As a result of their excessive intake, lethargy and dependence are observed.
How to take L-carnitine
Levocarnitine: how to take? This question is asked by girls and athletes who want to get rid of a couple of extra pounds. The amino acid speeds up the metabolism, which is why training and diet bring results.
The time to take L-carnitine is before training, regardless of the supplement form: syrup, powder or tablets.
Intensive use is allowed, but only by competitive athletes.
BCAA and amino acid complexes
Two types of sports nutrition can be safely combined - BCAA, although it is positioned as a separate sports supplement, is also an amino acid complex.
How to take BCAAs, amino acids - all experienced bodybuilders know the answer to these questions. Complexes in capsules are drunk before and after training, in the morning on an empty stomach. Powder variations are consumed in a diluted form during classes and at bedtime. This ensures optimal protein synthesis with amino acids and rapid muscle recovery.
Athletes consider amino acid complexes to be essential supplements. The explanation is very simple - getting all 20 amino acids from food will not work. Especially in the right amount.
Conclusion
Each sports supplement is disassembled to the smallest detail. All products are described, as well as how to take them. And so, to summarize:
Protein is a way to supplement the supply of protein that is missing in the diet.
Gainer- an excellent source of carbohydrates.
Creatine- amino acid for temporary weight gain, visual increase and increase in strength.
L-carnitine- a product to speed up metabolism. Makes gym workouts effective for weight loss.
Pre-workout complexes- provide a surge of vivacity, a boost of energy before training.
Amino acids and BCAAs- synthesize protein in the body, promote muscle growth and recovery.
Experts call this capacious term an extensive line of products containing substances necessary for the life of the body, and in a concentrated form.
Sports nutrition features and difference from other products
- athletes;
- supporters of an active lifestyle;
- people whose work is associated with significant physical exertion.
It is possible to use it by those people who simply want to improve the quality and variety of their diet without increasing calories, as well as those who want to lose weight.
It should be understood that these products have nothing to do with the "chemistry" - doping and anabolic steroids, popular in competitive bodybuilding. Doping is a line of prohibited substances that boost the physical capabilities of the body. Their reception is carried out by unscrupulous professional athletes, for whom victory is important at any cost. And this price can be very high - up to serious injuries.
Steroids are used by bodybuilders. These substances are also prohibited, but almost all performing bodybuilders still use them, and the judges do not pay attention to it, so taking anabolics is an established practice of classic and even beach bodybuilding. Steroids play a rather important role:
- significantly reduce the phase of catabolism (destruction of muscle fibers) after hard training;
- cause increased muscle growth (anabolism effect);
- increase power performance.
An athlete who heavily uses anabolics is immediately visible. He has terribly hypertrophied muscles and sometimes completely loses his human appearance. That is why the performances of professional bodybuilders, the appearance of athletes are unpleasant for the mass audience. In addition, long-term use of steroids causes serious health problems.
What are supplements for?
All the substances that the body needs for life, we get with food. That is why for any average person there is no particular need for sports nutrition - provided that it is properly, nutritiously fed. It is hardly possible to call hamburgers and pies from the cafe closest to the office “real” food. The stormy rhythms of life force us to eat not only "fast food", but also semi-finished products, instant products, so that the body clearly lacks useful substances. Just their lack can be filled with the use of sports nutrition products.
And their use is especially shown to people who are active, involved in sports, whether amateur or professional. At the same time, these additives do not belong to prohibited substances that are harmful to health.
Sports nutrition performs several important functions in the body:
- allows you to replenish the supply of trace elements, nutrients and vitamins;
- provides a good supply of energy for training and other vigorous activities;
- helps during the period of following diets - it maintains metabolism at an acceptable level and does not allow the body to “burn” muscles along with fat;
- controls appetite;
- promotes the growth of muscle tissue and rapid recovery after a hard workout;
- protects joints and ligaments.
It should be understood that all these and many other properties do not belong to any one type of sports supplements, but to different ones. So the choice of a particular product should be conscious, meeting certain goals. A universal, suitable for all cases sports supplement simply does not exist.
Sports nutrition includes several different products, each of which is used for its own purposes. There are quite a few of them. Here are just the most popular and sought after ones:
- proteins;
- gainers;
- complexes of amino acids;
- energy;
- casein.
Proteins - a product that provides muscles with building material
Protein - a mixture containing up to 90% protein. Most often, athletes who build muscle mass take proteins. During training with iron, muscle fibers receive many microtraumas and even break down (a phenomenon called catabolism). After training, the muscles are restored (anabolism phase), and with a margin. The material (proteins) for recovery the body takes from food. It is not difficult to guess that the nutrition of an athlete should be complete. Proteins, which are a concentrated protein, help to fill the lack of nutrients and speed up the recovery process.
Proteins promote muscle growth, in which fats are burned. Therefore, this product is also useful for those who want to lose weight as soon as possible. In addition, it makes up for the lack of protein without increasing the calorie content when following strict diets. Receiving a protein shake is quite possible to replace dinner.
Gainers - energy for training
Gainers are another product designed for athletes. This is a protein-carbohydrate mixture with a ratio of 50% protein and 30% carbohydrates. Provides a good supply of energy for a hard workout and enough protein for muscle recovery and growth. It has a high calorie content, and therefore is not indicated for people who want to lose weight.
Creatine
Creatine is one of the most popular energy drinks. Just one teaspoon of creatine monohydrate will fully provide the athlete with energy for training. Increases endurance and strength performance.
Amino acids
It is the material that ultimately makes up all the cells of our body, including muscle tissue. Among athletes, the most popular complex consists of leucine, isoleucine and valine. A supplement that contains these essential amino acids is called a BCAA. It is useful to use before, during and after training. Of particular interest is the property of BCAAs to stimulate fat burning processes in the body. Helps not to lose muscle mass during drying.
How to choose a supplement
Sports supplements will only benefit if you choose the right one. You can’t buy a product just because it was praised by a friend in the hall. It is possible that he does not pursue the goals that are relevant to you. Think carefully about the purpose for which you will use the supplement.
- If you need a quick set of mass, then the best option is gainers.
- For fat burning, it is better to buy L-carnitine. And one serving of protein (45 grams per glass of milk) is a complete meal replacement, excluding calories.
- During hard workouts, BCAAs will help a lot.
- Proteins (preferably whey or casein, soy should not be taken) are a universal supplement that is useful for everyone.
- Creatine - buy safely if you want to get energy for training and strength without gaining mass.
Sports supplements can be used both individually and in combination with each other. There is no antagonism between them. Remember that there may be individual intolerance.
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.
Move on. 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.
Many people want to get a good figure, for which they visit gym doing sports outdoors and at home. Indeed, the basis of building the body lies in regular sports, but sometimes this is not enough, since the athlete's body is deficient in the necessary nutrients. You can quickly make up for their deficiency by using sports nutrition.
If the athlete's diet consists of a well-balanced sports nutrition and contains all the substances listed below, the result will be an excellent figure with well-drawn muscles.
- - strengthen the immune system, raise the tone, strengthen the structure of the bones and promote the development of the body.
- Fat burners- help the liver remove excess fat cells and prevent their accumulation.
- - contribute to the rapid recovery of muscle mass in case the muscles are damaged by high loads.
- - muscle amino acid, contained in the structure of the fibers. Increases the amount of gamma-aminobutyric acid in the body, and also maintains the balance of acid and alkali, promotes brain activity.
- Gainer- food supplement consisting of high quality protein and carbohydrates. Promotes a rapid increase in body weight and muscle growth. The high carbohydrate content provides the body with energy that is quickly consumed during high physical activity, and the protein content is responsible for the growth of tissue and muscle mass.
- - An energy supplement that improves endurance and strength.
Types of sports nutrition and their application
Application features
Sports nutrition cannot harm the body even if the dosage is exceeded. But still, follow the instructions for the use of nutritional supplements. It is important to consider for what purposes the food supplement is used and in which case it should be used. Timing and dosage are also important.
Did you know? Considered one of the healthiest fruits in the world - one lemon contains a daily dose of vitamin C for an adult. Lemons cleanse the liver, boost immunity and aid in weight loss. good decision- Add to your morning glass of water to start your day with a vitamin supplement.
What do you need
Since the athlete's body tolerates increased physical activity, useful substances obtained from food may not be enough. It is rather difficult to determine whether this is the case in any particular case. Therefore, even those who do not feel a deficiency of nutrients should use sports nutrition, which has all the necessary nutritional supplements in the most accessible form for the body. 
At what age can you use
Sports nutrition of any type can be consumed, starting from any age.
Some exceptions can be made for complex fat burners and pre-workout complexes, because they contain caffeine and other drugs that affect the mental state of a person, as well as the functioning of the heart and blood vessels. In this case, with the intake of a certain type of sports nutrition, it is necessary to wait at least until the age of 18 or 20.
Did you know? Many people worry about not getting the daily amount of vitamins the body needs, which is why they start taking multivitamins. However, all vitamins and minerals can be obtained by eating whole grains, dairy products, red meat, sea fish, and fruits.
Elements that make up sports nutrition:
- amino acids;
- creatine, L-carnitine, collagen and more.
All of these substances are found in the food that people consume daily. Almost from the very birth, the baby begins to eat creatine, amino acids, L-carnitine, collagen, and carbohydrates. All the same components a person continues to take throughout his life, simply because all this is in the composition of ordinary products. 
General application rules
Despite the harmlessness of sports nutrition, it should not be consumed uncontrollably.
- Follow the directions and dosages that come with each drug. The calculation is made as follows: to determine the daily dosage per kilogram of human body weight, it is prescribed to take 1.5 grams of a gainer or protein. If the dose is exceeded, nothing bad will happen, but a miraculous transformation of the figure will not happen immediately either - an excess amount of the drug simply will not work. In this case, no harm will be done to the person, and the excess of the drug will be excreted from the body naturally.
- Protein is consumed twice a day (one hour before the start of classes and immediately after the end of the training), but only on the days of training or other physical activity. To achieve the best effect, on non-training days, an athlete needs to eat cottage cheese, bananas, honey, meat and other protein-rich foods.
- Creatine will help if the muscles no longer grow, and the strength to continue training ends. The substance contributes to a surge of energy, but requires moderate use, as the body gets used to it over time and the energy effect decreases.
- Sports nutrition is more suitable for people who are constantly involved in strength sports, such as bodybuilding. Professional athletes in this area train with huge loads on the body, and they need substances such as collagen and glucosamine to strengthen the ligaments and joints. For beginners, it will be enough to take a gainer or protein.
Use the recommendations of a specialist in choosing the optimal sports diet
How to use sports nutrition
In order for sports nutrition to have the expected effect on the body, the athlete must adhere to the rules for taking it, which means eating or drinking exactly what you need, and at the right time.
First of all, take into account:
- Times of Day;
- accompanying circumstances;
- dosage;
- the physical condition of the athlete.
For gaining muscle mass
It is advisable for every athlete who is working on building muscle to consume the appropriate amount of protein in their daily diet.
Important! Nutritional supplements are very useful during the muscle building period, but a person does not need them on an ongoing basis. They are good as assistants and can help you achieve your goal, but the main components of success are a well-chosen diet and systematic training. Supplements can be taken to facilitate and accelerate the development of muscle mass.
If the attitude to increasing strength and developing muscles is serious, then the athlete should take about 2-2.5 grams of protein per 1 kilogram of his body weight every day. This ratio is perfect for wrestlers or bodybuilders who don't want to increase their weight but want to build strength and muscle. 
Protein
It is a protein supplement and protein is the main building block of muscle and you can't build a good figure without it. Protein supplements are extremely useful in situations where an athlete cannot take in enough protein in the diet. To build muscle mass, you need to provide at least 1.2-2 g of protein per kilogram of body weight.
Time of receipt:
- Athletes should consume fast-acting whey protein an hour or two before training.
- The next dose is 30 minutes after the end of the workout (for muscle recovery).
- Post-workout time is the best opportunity to build muscle because that's when the body needs protein the most.
- Another source of protein to offset the body's costs is consumed before bed in the form of casein (a slow-acting protein) to help repair muscles during sleep.
- Even on days when the gym is not visited, the athlete needs to consume enough protein. On non-workout days, the best time to take protein is after breakfast, after lunch, and after dinner.
Did you know? Bird eggs are the highest quality natural food protein source. All parts of the egg are edible, including the shell, which contains a lot of calcium.
Creatine (for beginners)
Creatine is considered the most effective legal anabolic. It is a supplement taken by athletes who want to provide maximum training intensity and optimal gains in muscle size and strength.
It is also great for beginners who are relatively new to bodybuilding through physical activity. Studies show that creatine has no negative effect on the body. 
Finding enough creatine in food is quite a challenge, so the substance is taken in powder form or in capsules. Creatine supplements vary in form, dissolution time in the body (absorption), and potency, so you need to pay attention to this when purchasing.
They work by increasing creatine content in skeletal muscle, which in turn increases musculature over time.
Creatine increases endurance, power, strength, helps to perform more repetitions of exercises, makes running faster, jumping higher; while it leads to fat loss. However, it is worth remembering that the use of creatine makes sense only in combination with serious strength training.
How to use:
- creatine is taken at 15-25 grams per day for 5 days;
- further intake is recommended in the size of the maintenance dose, from 3 to 5 grams per day.
Did you know? Doctors advise to reduce salt intake and take no more than 15 grams per day (one and a half teaspoons without a slide). Reducing salt intake can lead to a lower risk of heart disease, stroke, kidney damage, and high blood pressure.
Glutamine (for recovery)
Glutamine, or L-glutamine, is a naturally occurring amino acid that is normally stored in the muscles and released into the bloodstream in extreme situations. It is used by the immune system to recover during periods of stress such as physical injury, burns, starvation, as well as during prolonged and intense physical exertion (marathons, triathlons, ultra-long distance races).
When there is a deficiency of glutamine, or when its amount is sharply reduced during times of stress, the body's immune system is suppressed. In this case, replenishment of the lost glutamine to the previous level through food or nutritional supplements is required.
It is for this reason that marathon runners are often at risk of contracting colds, flu, and other illnesses in the next few days after a race. 
not only deplete glutamine stores, but also cause a temporary decrease in immunity and susceptibility to upper respiratory tract infections and other diseases.
Natural Sources:
- L-glutamine is most abundant in protein-rich foods such as meat, fish, legumes, and dairy products. Cooking can destroy glutamine, especially in vegetables.
- Two good plant sources are raw cabbage and beets.
L-Glutamine Supplements for Athletes
Athletes who take glutamine supplements usually do so to prevent muscle breakdown and improve immune system function. Several clinical studies have found that oral glutamine may reduce morbidity in endurance or extreme exercise athletes.
Research has also found that glutamine supplements help maintain muscle mass by preventing protein breakdown and improving glycogen synthesis. 
L-Glutamine is classified as a dietary supplement and is not banned by any sports organization. It can be found in most sports nutrition stores in the form of gels or tablets, and is often an ingredient in many protein powders.
Due to limited research, there are no established dosage recommendations, but bodybuilding experts recommend starting at 3 grams and gradually increasing to 5 grams per day.
If an athlete eats a healthy and varied diet and exercises regularly, it is likely that his body will be adequately supplied with all the necessary amino acids. If an athlete trains often and hard, and his diet is not complete enough, then the addition of glutamine can bring him significant benefits.
Important!If an athlete plans to use an L-glutamine supplement, it is wise to consult with a sports nutritionist beforehand to evaluate their diet and determine if it is needed.
How to take glutamine: video
Gainer (for speed dial)
Gainer - the name of this dietary supplement comes from the English word gain, meaning "growth", the drug is used for rapid weight gain. The gainer consists mainly of carbohydrates and proteins, looks like the finest flour, almost powder.
Conducting sports training with high intensity, a person uses a lot of energy. To quickly make up for its deficiency, you can use a protein-carbohydrate supplement that quickly restores lost energy.
High-calorie foods have these properties, but if you periodically have problems providing the body with the required amount of calories from food, a gainer can be very useful.
Rules for taking a gainer:
- for weight gain, the gainer is used two to three times a day;
- it is not difficult to calculate the daily dose: 1.5 grams of a gainer is taken per 1 kg of an athlete’s weight;
- the same dose of the drug is taken daily until the body weight reaches a satisfactory level;
- the gainer can be mixed with such liquids: water (in no case boiling water), milk, juice;
- after gaining the desired weight, the athlete can switch to a single use of the drug.
How to take a gainer: video
Important!People who are prone to rapid weight gain should stop taking a gainer, otherwise the problem with being overweight may worsen.
BCAA (Amino acids)
Amino acids (BCAAs, BCA) are the basis for building muscle in the body, helping to repair muscles after training, which leads to a gradual increase in muscle fibers. They help make muscles bigger and stronger by stimulating synthesis.
This is why protein supplements are so important for athletes looking to build muscle. These products, due to their easy absorption and high rate of absorption in the body, are suitable for use both before and after training, ensuring that the body receives an easily digestible form of protein.
BCAA admission rules:
- the dose for one dose is 5-10 grams;
- using BCAAs to build muscle mass, the first dose is carried out immediately after waking up in the morning;
- an additional portion at any time of the day (the same 5-10 grams) will spur brain work, reduce hunger and give impetus to muscle growth;
- a portion of amino acids is taken without fail before and after exercise;
- for quick assimilation, amino acids must be in liquid form, so they are dissolved in a liquid with the addition of a small amount of sugar;
- their reception is divided into three parts: at the beginning of the training, during it and immediately after;
- amino acids in capsule form are taken in the morning;
- for weight loss, amino acids are taken between breakfast, lunch and dinner.
For burning fat
Fat burning is a process that is necessary to provide energy human body who needs it, even if the person does nothing. There are supplements that speed up fat burning, so they can be used for weight loss.
Important! One of the myths healthy lifestyle life is that all fats are evil. However, there are good and bad fats. In particular, vitamins A, D, E, and K are fat-soluble, so fat is important for their absorption. Desirablerestrict consumption of transgenic and saturated fats, which increase the level of cholesterol in the body. Unsaturated fats lower bad cholesterol levels and support heart health.
Laxogenin is a plant steroid that is structurally similar to the better known ecdysterone. Studies have shown that laxogenin has similar properties to anabolic steroids such as Anavar, one of the most popular oral anabolic steroids of all time. 
But this does not mean that laxogenin is a prohormone. When an athlete takes prohormones, the body's levels of androgens (a generic term for prohormones and testosterone) increase and its own production of testosterone stops.
Unlike prohormones, laxogenin does not affect the endocrine system - it does not increase or decrease the amount of hormones such as testosterone and estrogen.
Laxogenin concentrated is available in capsules or powder. Depending on the manufacturer, the dosage of the contents of the capsules may vary slightly.
General instructions for the use of laxogenin:
- for beginners, the intake is limited to 50 mg per day;
- For experienced athletes, the daily dose can be increased to 100 mg (this amount is not recommended to be exceeded);
- admission course for beginners: 6 weeks;
- admission course for professional athletes: from 4 to 12 weeks;
- when losing weight, it is recommended to take 50 mg per day every other day.
L-carnitine is indispensable for the functioning of the muscles and supports the fat burning process. 
Athletes like to use L-carnitine to improve athletic performance and muscle endurance because it inhibits the formation of lactic acid in the muscles and improves muscle recovery after exercise. This property allows for longer workouts and delays the onset of fatigue.
In the human body, a substance similar to carnitine is synthesized on the basis of iron, vitamins C, B6, B12, folic acid, and niacin. The human body produces L-carnitine from the amino acids methionine and lysine, as well as from food (veal, lamb, lamb, fish, milk and cheese).
In a normal diet, an adult receives an average of 100 to 300 mg of L-carnitine, this amount is enough for normal energy metabolism in the body. However, athletes are often deficient in L-carnitine, so they benefit from additional intake of this substance. 
When weight loss is desired, L-carnitine is often taken to improve fat burning. However, additional intake of L-carnitine has positive influence on fat burning only in connection with high sports loads, and in case of a clear deficit.
How to consume L-carnitine for athletes:
- Take 1 gram of L-carnitine (preferably in liquid form) and consume about half an hour before your workout. A lower or higher dose has no apparent effect.
- Sugar (equivalent to producing insulin secretion) negates fat burning, so other foods should not contain sugar at all (or should contain little).
- Overdose can occur after taking more than three grams of the substance and leads to diarrhea, nausea and vomiting. To determine the ideal dosage, you should strictly follow the instructions provided by the dietary supplement manufacturers. You should not take more than two grams of the substance per day, and this amount should be distributed throughout the day.
- Adequate hydration of the body is important when supplementing with L-carnitine supplements.
It is possible that newcomers who have recently come to the gym will not get everything right right away, so here are a few tips from experienced athletes:
The best sports nutrition companies
Russian manufacturers:
- Cellucor PureProtein;
- G.E.O.N.
American manufacturers:
- Optimum Nutrition;
- Dymatize;
- Ultimate Nutrition;
- Syntrax;
- Twinlab;
- Universal Nutrition;
- MuscleTech;
- Nutrex Research;
- MusclePharm;
- Gaspari Nutrition;
- USPlabs;
- Prolab;
- MuscleMeds;
Manufacturers from other countries:
- Trec Nutrition (Poland);
- Multipower (Germany);
- Power System (Germany);
- Olimp (Poland);
- Vansiton (Ukraine);
- BioGame (Bulgaria);
- Scitec Nutrition (Hungary).
The athlete needs to remember that protein supplements do not create muscle on their own - they simply help a person build muscle through hard training. Exercise according to the schedule, increase the level of physical development. When taking nutritional supplements, follow the recommendations for use that come with them and do not forget that it is undesirable to exceed the dosage of drugs.