7 components of sports nutrition. Harm or benefit? Reminder for a newbie!

March 14, 2019

health • beauty • Fitness

Sports nutrition – what is it? Each of us, coming to the gym, has more than once thought about the need to use sports nutrition. For what? In order for your results to be better, as they say, HIGHER, FASTER, STRONGER! The fitness industry is huge and the trends in fitness nutrition are so diverse that it is not at all easy for a beginner to understand it all. In advanced fitness clubs, lectures on sports nutrition are held. But what if you haven't visited them? There was no time, money, opportunity. In this article you will find many answers to your questions. We will also dispel myths about the dangers of sports nutrition and how to use it correctly, otherwise you will not only not get the desired result, but can also harm your health.

If you look at Wikipedia, sports nutrition is a special group of food products produced primarily for people leading an active lifestyle, involved in sports and fitness.

What is the purpose of taking it? First of all, it improves your athletic performance. Increases strength and endurance of the body, improves health, increases muscle volume. Helps normalize metabolism, achieve optimal body weight and generally increases the quality and length of life.

So, let's figure out what types of sports nutrition there are and why each of them is needed.

Protein

Protein is a supplement that is based on concentrated protein. This is the same protein found in everyday foods: eggs, chicken, milk. It differs from them only in consistency and concentration. Protein is used to quickly gain

Get a portion of protein without exhausting yourself by eating chicken breasts.

Protein can easily replace one meal a day. And you need to eat often, up to 6 times a day. It also helps a lot in situations when you urgently need to eat a portion of protein, but there is no way to cook it.

The only downside is that you need to choose your protein wisely, as some types have a disgusting taste. And you will drink it often.

whey protein the fastest (it is also the richest in amino acids), the slowest is casein protein (it is taken as a forced food replacement or at night to support growth and recovery even during sleep). There is also a comprehensive option. Therefore, when choosing, you should consider the time when you plan to use the supplement: in the morning, between lunch and dinner, or at night.

For example, in the Art Life assortment of protein cocktails, you can choose the one that suits you in terms of composition and direction of action. They also have a delicious taste; they are a real delicacy.

The optimal dose of protein per day is 1.5 g. per 1 kg of body weight. Check if you are getting the required amount of protein per day. In addition to protein shakes, “Protein bars” can be an excellent addition to your daily diet.

The composition of Dietalika bars from Art Life is represented by high-quality proteins with varying degrees of digestibility. This is a great alternative to traditional sweets and an excellent assistant in maintaining the required diet. On the one hand, your body will receive everything it needs (proteins, carbohydrates, vitamins), on the other hand, fewer calories compared to chocolate or other desserts. One bar contains 11.06 g of protein

Beginners or pros? Proteins help increase muscle mass and improve the body's physical capabilities.
Shown to everyone without exception.

Does protein affect the liver? How does protein affect the filtering function of the kidneys?

When the amount of protein in the diet increases, the kidneys have to remove more of its metabolic products from the body and in a healthy body the kidneys are able to adapt to the increased load by increasing the filtration rate 24.

In some kidney diseases, this ability is impaired and tight control of the amount of protein in the diet is required to avoid exacerbation25.

Let's look at a few illustrative scientific studies.

Experiment: Study of the harm of protein to the kidneys in bodybuilders

To shed light on the issue of protein harm to the kidneys, scientists studied bodybuilders and other professional athletes with high average protein intake5.

A 7-day diet, blood and urine samples were analyzed to determine potential kidney side effects from high-dose protein intake.

The results showed that despite higher plasma concentrations of uric acid and calcium, the bodybuilders had levels of creatinine (a breakdown product of creatine), urea and albumin - markers of kidney health - within normal limits.

For both groups of athletes, the nitrogen balance in the body was positive with a daily protein dose of more than 1.26 g/kg. This indicates that you have enough protein in your diet to build muscle mass.

The study authors conclude that protein doses up to 2.8 g/kg are not harmful to kidney function in trained athletes.

Protein doses up to 2.8 g/kg do not appear to be harmful to kidney function in trained athletes

But this is only a study of the filtering function. It’s too early to calm down, because... An increase in the concentration of uric acid and calcium says something... More on that below.

Experiment: Study of the harm of protein to the kidneys in women

The effect of increased protein intake on kidney function in healthy women and those with mild renal failure has also been studied6.

It involved 1,624 women, aged 42-68 years, who gave blood samples over a period of 11 years (from 1989 to 2000). The amount of protein in the diet was assessed by asking women about the dishes they ate. The filtering function of the kidneys was assessed by the level of creatinine in the urine.

Gainers

A gainer is a protein-carbohydrate mixture for actively gaining muscle mass. The percentage of carbohydrate component often ranges from 50 to 80. Girls for the most part do not use it, because... rarely strive to increase in volume. Another thing is men who have a hard time gaining muscle mass. If you are prone to obesity, then a gainer is even contraindicated for you!

Beginners or pros? Definitely for the pros. They will help quickly gain muscle mass for those who actively work out in the gym. Carbohydrates provide timely supplies of “fuel”, and proteins provide building material for muscles.

The dangers of sports nutrition: 3 reasons to refuse nutritional supplements

Indeed, in professional sports there is nowhere without such nutrition. Most of the “stars” of world tennis, not considering the procedure supernatural, take special supplements between sets that restore the body.

See also: Top 10 most effective non-starvation diets: eat and lose weight

Football players, basketball players, figure skaters, hockey players - this list can be continued endlessly, without affecting bodybuilders and bodybuilders who a priori take such drugs.

Improving physical capabilities and “awakening” hidden resources in the body sounds great. However, are food additives absolutely harmless to health? Nutritionists and doctors “introduce” athletes to the other side of sports nutrition:

• It is impossible to accurately predict the effect of a nutritional supplement even taking into account the anatomical characteristics of a particular athlete, which means that using the drug is a certain risk.
• Most additives available on the international market contain chemical compounds that have a negative impact on the functioning of vital processes. To save on the production of sports nutrition, unreliable manufacturers simply replace natural substances with synthetic ones.
• Taking bioactive drugs is a change in the natural functioning of biological mechanisms, which means stress and a certain burden on the body.

If we consider the opinion of doctors in general, then most experts speak out against taking sports nutrition for beginners who work out in the gym no more than 3 times a week. Nutritional supplements are a “privilege” for professional athletes who devote all their time to physical activity.

The results of a survey of medical workers and nutritionists about the need for novice athletes to take nutritional supplements: “It won’t hurt, but there is no need to include drugs in the diet - 31.25%; sports nutrition is intended only for professionals (bodybuilders, bodybuilders, etc.) – 50%.”

Amino acids

Amino acids are the elements that make up proteins. Muscle is 35% composed of three amino acids: leucine, isoleucine and valine . They are not produced in the body, therefore they are irreplaceable. This element also plays a key role in the process of preventing the destruction of muscle protein that occurs during intense physical activity. Amino acids are also involved in the regulation of leptin, a hormone that suppresses appetite.

Most often, amino acids are drunk in the morning, before bed or during training, since catabolic processes are at their strongest at this time, and amino acids prevent these processes.

The best option is when amino acids are contained in protein shakes along with protein. Then you do not need to select the required doses of these substances; the manufacturer has carefully done this for you. Amino acids also come in flavor and pure form. Professionals recommend drinking pure amino acids, but this is just wild crap. So the best option is to drink protein shakes with an optimally selected composition of proteins and amino acids. This is exactly what Art Life protein shakes are.

Beginners or pros? All actively training athletes and bodybuilders, including those who want to lose weight.

Recommendations from nutritionists and professional athletes

To give our readers a complete understanding of how important it is to take nutritional supplements correctly, I suggest that you familiarize yourself with the useful recommendations of experts:

• It is imperative to be examined before starting and after completing the course, making sure that the body’s condition is normal (general tests).
• Remember that after taking nutritional supplements for three months, you need to pause for an identical period of time. Guys, don't test your body.
• Sports nutrition can only be used as a supplement and not a replacement for healthy food.
• You should be especially careful when using fat-burning drugs - they increase the body temperature, causing headaches, nausea and insomnia. It is better to adhere to a dietary diet, the benefits of which you can learn from this article.
• Choose products only from reliable manufacturers who have proven the quality of their products in the international arena.
• Friends, remember that anabolic steroids are prohibited drugs. There are no optimal proportions or harmless doses of such additives.
• Do not overuse food additives - we have already learned about the dangers of this phenomenon, friends.
• Consult with a professional about the possibility of taking several medications at the same time (for example, combining proteins and amino acids is strictly prohibited).
• Adhere to a specific schedule for consuming sports nutrition and follow the instructions recommended by the manufacturer.

See also: To lose weight, you need to eat right before training

By following simple tips, you will definitely be able to correctly combine sports nutrition, achieving results without harm to your health.

Advice from Start-health: “If you take approved drugs along with food that contains a large amount of fiber (fruits, vegetables), then the process of assimilation of supplements by the body will take place without consequences for the gastrointestinal tract.”

Friends, there can be only one conclusion: taking special nutritional supplements is necessary only for professional athletes who want to achieve “record” results. For beginners who watch their figure and periodically visit the gym, using sports nutrition is not a practical solution, although, of course, this is a personal matter for everyone.

If you still decide to use sports nutrition, be sure to consult nutritionists and doctors before starting the course, following the recommendations of specialists.

Have you already tried taking nutritional supplements? Be sure to share your personal experience with our subscribers. Any information based on real events is a way to broaden our horizons, looking at the problem from a new perspective.

Very soon we will meet again on the web pages of our “healthy” blog. Bye everyone, guys! ?

Creatine

Creatine is an organic acid that supplies energy to muscles during intense workouts. This promotes active growth of muscle mass. The main purpose of creatine is to increase muscle strength. It is used when it is necessary to improve performance in high-intensity sports that are characterized by repetition (jumping, tennis, boxing).

This happens due to the fact that when performing exercises, muscles use up ATP reserves (adenosine triphosphate), and creatine replenishes these reserves.

But, despite the fact that this substance is not a hormonal drug, it should not be taken for too long. This is due to the fact that addiction gradually develops, and the body stops producing its own creatine. Therefore, take this sports supplement in short courses and be sure to take a break.

Some experts consider keratin completely harmless. When taken in reasonable doses, others claim that the substance puts a noticeable strain on the kidneys and liver. If an athlete has chronic kidney or liver disease, then it is better not to risk his health and refuse to take such sports nutrition.

Beginners or pros? Anyone who needs to improve their performance in high-intensity sports.

Myths about protein and gainer

People who are far from professional bodybuilding and have never even bought a gym membership are still convinced that sports nutrition is harmful. The benefits and many arguments about the need to take it are empty words for them. Here are the most common myths about powdered sports nutrition:

• causes addiction;
• causes a decrease in potency;
• provokes diarrhea and diarrhea;
• interchangeable with baby food;
• provokes the development of neoplasms.

Of course, these are just rumors. Most types of sports nutrition are a harmless substitute for protein foods with preservatives, sweeteners, and flavorings.

Testosterone boosters

Testosterone boosters are biologically active complexes containing, as a rule, natural components that stimulate the growth of testosterone. The effectiveness of testosterone boosters is controversial, yet they remain popular sports supplements.

Beginners or pros? Pros - men over 30 years of age and older who want to build muscle mass. Testosterone boosters should not be taken by boys under 23 years of age to avoid hormonal imbalance. CONTRAINDICATED FOR WOMEN!

Vitamin and mineral complexes

Sports vitamin-mineral complexes (VMC) are slightly different from the usual ones, which can be bought at any pharmacy. Among the main differences:

• high concentration of vitamins and minerals;
• a slightly different composition, which is more suitable for sports activities.

There are synthetic and natural ones, respectively, some are more expensive, others are cheaper. Each has a written composition, so you need to read and compare. There are protein shakes that contain the necessary composition of vitamins.

For beginners, this will be enough, but only if you have no old joint injuries. With increased weight loads they will suffer. And here it will be necessary to use glucosamine and chondroitin to meet the basic needs of connective tissue and joints for nutrition, restoration and protection. One of the leaders among biological complexes for the restoration of the osteoarticular apparatus are “Joint Flex” and “Calcimax” from the Art Life company. But more on this in a separate article.

Many studies prove that synthetic vitamins do not have a significant effect on human health, and in some cases are even harmful. At the same time, vitamins obtained from natural products are of great benefit.

Beginners or pros? Natural IUDs are shown to everyone without exception, in reasonable doses and of high quality.

About protein

Before we begin to consider our topic, let's talk about the features of making sports nutrition. What is protein? In fact, this is the scientific name of a protein that is well known to us. The basis for the additive (in most cases) is milk, soy, eggs and other quite ordinary products known to us from childhood.

The variety of sports supplements is often confusing. So, today in the composition of protein you can find a variety of types of proteins - whey, egg, soy, casein and others. But whatever the additive, the essence remains the same - it is made from ordinary products. The only thing that is slightly different is the technology and the final composition (volume of proteins, presence of carbohydrates, fats, lactose, etc.).

Consequently, there is not and cannot be any “chemistry” in protein - it is the purest product, the production technology of which is not much different from the production of baby food. Moreover, almost any dairy plant will be able to handle protein production without any problems.

For example, the most popular whey protein is derived from whey.
Its advantages are good digestibility by the body and saturation of muscle fibers with the necessary amount of amino acids. In turn, casein protein (“slow” protein) is found in large volumes in cottage cheese - it is better to take it before bed. Can there be any harm to the body from ordinary products? Of course not. If problems do arise, in most cases they are associated with an overdose, and not with the features of the supplement.

Fat burners

Fat burners are special drugs that help reduce fat deposits. Please do not have any illusions that these drugs will remove those extra pounds from you. They can help you, but only if you add them to your workouts and proper nutrition.

Their action can be different, they have their own classification:

• diuretics (remove excess fluid from the body);
• anoretic (reduce appetite);
• lipotropics (destroy fat cells and prevent the body from absorbing fat);
• thermogenics (increase body temperature);
• metabolism stimulants.

What kind of substances are these?

• guarana;
• chitosan;
• caffeine;
• green tea extract;
• tyramine;
• Omega-3 fatty acids;
• L-carnitini etc.

As soon as you start using fat burners, you will feel incredibly euphoric, as if you drank a bunch of cans of energy drinks. During training, you will not think about anything other than working in the gym. There is an incredible concentration of attention.

But not everything is so good. Fat burners are quite hard on the psyche. Firstly, the packaging contains a warning that they should not be taken less than 5 hours before bedtime.

Do not forget that this is quite a strong load on the body, and the fact that your body will constantly maintain a temperature 1-2 degrees higher than normal will definitely not have a positive effect on it. If you have any health problems, be sure to consult your doctor.

If you are a beginner and do not want to risk your health, take an isotonic drink enriched with L-carnitine , vitamins and minerals in a balanced composition. It helps maintain optimal water-salt balance in the body. Quickly quenches thirst, increases endurance and performance. This is also available in: “Isotonic drink Aqua Balance”. The amount of L-carnitine in it is enough for an effective workout. In addition, you will not worry about your health.

The range of Art Life products includes Cereal Zaryad bars . They are enriched with L-carnitine, taurine, ginseng extracts, green tea and B vitamins. They promote rapid restoration of strength after prolonged mental stress and sports. They help you easily cope with increased physical and emotional stress. B vitamins activate energy metabolism and increase physical and mental performance. L-carnitine increases oxygen saturation of cells, stimulates brain activity, fights fatigue and promotes the conversion of fats into energy. Taurine supports energy processes in the body and is necessary for the proper functioning of the nervous system and heart. Cereals (rye, oats and barley) are a source of vitamins, microelements and valuable plant fiber necessary for the proper functioning of the digestive system.

Beginners or pros? All actively training athletes and bodybuilders, including those who want to lose weight.

The main benefits of sports nutrition:

1. Really brings the desired result when used correctly
2. It is convenient to store and use.
3. The amount of protein is greater than in meat, and the cost is lower.
4. Very high nutritional value
5. Convenience of dosing large doses of nutrients (for example, to get 1 teaspoon of creatine monohydrate, you need to eat about 1 kg of beef).

It's no secret that sports nutrition has had a bad reputation in our country for many years. The main reason is that completely harmless natural supplements were confused with hormonal drugs, which could well give a similar effect. Despite the fact that hormones are not milkshakes, but come in the form of ampoules or tablets, fears were strong.

However, over the years, as sports nutrition became widely available and sports literacy increased, ignorance began to recede. But does this mean that sports nutrition is completely safe and harmless? Not so simple.

Sports nutrition is a natural supplement made from regular foods. If you choose a high-quality product that has not expired, then it cannot cause any more harm than regular food. It would seem that the question is closed? One “but” prevents us from putting a bold point.

Regular food products also have side effects and contraindications.

1. Individual intolerance to product components.
2. Digestive system problems (heartburn, nausea, bloating, diarrhea)
3. Skin allergies
4. Addiction to protein mixtures threatens dehydration, gout, and calcium loss.

1. Misuse of drugs
2. Poor quality products

Mandatory rules of use and contraindications.

1. Carefully study the composition of any product you use if you have an individual intolerance or allergy to the components of the products from which the dietary supplement is made.
2. Time to take medications. If you have problems with the absorption of proteins or gainers, then do not take them in the morning on an empty stomach. Take them an hour after breakfast, when the digestive system has already “woke up” and is not completely empty.
3. If you have problems with the gastrointestinal tract, taking amino acids on an empty stomach is especially not recommended. They can cause simple discomfort in the stomach or even lead to an exacerbation when pain in the stomach haunts you on a constant basis.
4. Mutually exclusive use of drugs. There are frequent cases of taking drugs for the opposite purpose. For example, gainers and fat burners. It is almost impossible to gain muscle mass and burn subcutaneous fat at the same time. These are different processes and, accordingly, the intake of supplements should be different.
5. Abuse. Many athletes ignore the dosages specified by the manufacturer, acting on the principle “the more, the better.” Forgetting that an excess of a substance is sometimes worse than its deficiency. The resources of the digestive system are not endless. Exceeding the serving size of protein, for example, can lead to a significant portion of it not being absorbed. And this is a direct path to fermentation, the formation of gases and further abdominal disorders. Exceeding the dosage of amino acids or other drugs can also negatively affect the condition of the stomach and the functioning of the gastrointestinal tract as a whole. Exceeding dosages of vitamins or special preparations overloads the liver, and abuse of certain special supplements will place increased stress on the pancreas. Well, don’t forget that the kidneys need to excrete the excess - they won’t be happy either.

1. It is not recommended to take drugs that affect metabolism during adolescence, during pregnancy, or for people with cancer problems. Let us especially emphasize once again that sports nutrition is not hormonal drugs . But some of them can create good preconditions for enhancing hormone production. By the way, even simple physical activity or sports accelerates the production of hormones. For 90% of athletes this is a big plus and benefit. But there is also another 10%.
2. Taking amino acids, creatine, glutamine, BCAA and other pure amino acids on an empty stomach is not recommended for people with stomach problems. In case of serious problems (ulcers, periods of exacerbation of gastritis, etc.), taking amino acids (not as part of cocktails) should be avoided.
3. It is not recommended to take gainers and other high-carbohydrate drinks if you have diabetes or other problems with the endocrine system.
4. It is not recommended to take caffeine-containing medications if you have blood pressure or heart problems.
5. If indicated, use biological complexes for the musculoskeletal system and gastrointestinal tract.

Protein for men: harmful or not?

Women always strive to look beautiful and attractive. Men are no exception. At the same time, they also pay attention not only to clothes and accessories, but also to their figure. Getting a muscular torso is not easy. In this case, many resort to the help of proteins. And here the question arises: is protein harmful or not?

Wait for the search to complete in all databases. Upon completion, a link will appear to access the found materials.

A little about protein

Protein is protein. Protein is essential for muscle growth.

In addition, the substance is necessary for a person at any age, especially children and adolescents, when the development and formation of the body occurs. Protein is found in many foods.

However, if a man decides to build muscle mass, then the consumption of this food is insufficient, the process of muscle development proceeds very slowly.

Currently, there are high-protein mixtures that are produced from natural food raw materials. In this case, highly effective methods are used to purify protein from carbohydrates and fats, which makes it possible to obtain a pure product. Protein composition is recommended to be taken for the following processes:

• to maintain physical fitness;
• to maintain a diet that promotes muscle development;
• to restore metabolic processes in the body if they are disrupted.

To obtain a positive effect from consuming this protein mixture, as a rule, a dose of 20-25 g is sufficient. Consuming the product in large quantities will not give better results, since this is beyond the capabilities of any organism.

Protein: harmful or not?

The product does absolutely no harm to the male body, but... But you need to feel the limit, be moderate in the use of this powder mixture. In general, there should be moderation in everything.

However, this product should not be used in the following cases:

1. Having an allergy to protein. In this case, symptoms such as diarrhea, flatulence, and abdominal pain will occur. This is due to an insufficient number of enzymes that promote the breakdown of the substance. In such a situation, it is necessary to either reduce the daily dose or completely stop consuming protein.
2. Kidney diseases. In kidney disease, especially in renal failure, a large amount of protein leads to an increased load on the diseased organ. Therefore, use of the product is contraindicated.
3. Protein overload. If the body is oversaturated with protein drugs, then consuming protein can lead to increased liver function. This has a negative effect on the body.
4. Consumption of soy protein. Soy protein has a negative effect on the male body. This is due to the fact that this product contains phytoestrogens, which are similar in their effect to the female hormone estrogen. Excessive consumption of the substance can lead to allergies, gluten intolerance and feminization.

https://www..com/watch??v=eNVmueUDIcc

Protein is harmful for men in another way. Excessive consumption of the product can lead to potency. But to do this you really need to eat a lot of the powder composition.

Thus, protein is harmful for a man only if consumed in excess. You should also consider contraindications for using the product.

In general, the composition is not only not harmful, but is even a necessary substance for the normal functioning of a man.

Source: https://kakbik.info/sport-fitnes/protein-vreden-ili-net.html