Nutrition and dietSports nutrition
Sports supplements for women provide additional benefits in terms of burning fat and gaining lean muscle mass. Here is a list of the fifteen best.
Author: Jim Stoppani
An ideal figure can only be created by the right, hard training regimen, which also ensures the production of a large number of endorphins in the body. All calculations show that 80% of success depends on a balanced nutrition plan. However, these calculations do not take into account the strength of sports supplements. Include these fifteen important elements in your diet that can boost the growth of lean muscle mass, accelerate the breakdown of fat deposits and improve your overall health.
This article uses the following symbols to indicate the main effects of sports nutrition: - increased strength - muscle growth - improved overall health - increased endurance - fat burning
1/ WHEY PROTEIN
WHAT IS THIS:
One of two types of milk protein.
ACTION:
The main advantage of whey is its digestibility. It begins to break down immediately after entering the body, transporting amino acids to muscle tissue. And this is a plus, because at certain times of the day (early in the morning, before a workout, after a workout), protein from regular foods (eggs, chicken breasts, lean beef, fish) takes too long to digest, which reduces its effectiveness. However, whey contains more than just protein. It contains peptides (amino acid residues) that are believed to improve blood flow to the muscles (and this is especially important before training). Muscles receive more oxygen, nutrients and hormones exactly when they need it.
DOSAGE:
Take 20 g of whey protein (diluted in water) in the morning on an empty stomach, 30 minutes before training and 30 minutes after training. You can also make smoothies between meals.
What are the most important vitamins for athletes?
We have already noted that vitamin C is extremely important for athletes. Therefore, we will pay a little more attention to this substance in comparison with other vitamins for athletes. Vitamin C is a powerful natural antioxidant and not only protects the cellular structures of all tissues from destruction under the influence of free radicals, but also accelerates regenerative processes. The body also needs this substance to produce collagen. This protein compound is the main element of connective tissues, as well as ligaments. The more actively the body synthesizes collagen, the lower the risk of injury to the joint-ligamentous apparatus.
Vitamin C also increases the speed and quality of iron absorption by the body. This mineral is known for its ability to deliver oxygen to tissues. Moreover, iron is the main means of transport
An equally important function of vitamin C for athletes is the participation of this substance in the reactions of male hormone production. Testosterone is the main anabolic hormone in the body and, in many ways, with its participation, the growth processes of muscle tissue are activated and strength parameters increase
You should know that vitamin C is highly soluble in water, which promotes even distribution of the substance in the body. Overdose of this substance is practically impossible
Now let’s look at other vitamins for those involved in sports, which are important for an active lifestyle.
Pyridoxine (B6) - actively participates in the metabolism of protein compounds and accelerates the processes of removing metabolites of these reactions from the body. Natural sources of the substance are chicken, eggs, liver, rice, fish. The daily dose for men is 2 milligrams, and for women - 1.6 milligrams.
Thiamine (B1) is extremely important for the growth of muscle tissue. The substance is part of muscle proteins and is also used in the production of hemoglobin. As you know, hemoglobin is of utmost importance during sports. Men and women leading an active lifestyle should consume vitamin B1 in large quantities, since its consumption is high. Natural sources of the substance are grains, legumes and brewer's yeast
The daily dose for men is 1.5 milligrams, and for women - 1.1 milligrams.
Ergocalciferol (D) is necessary to improve the absorption of such an important mineral for bone tissue as calcium. Natural sources of the substance are milk and the sun (synthesized during tanning).
B3 - this substance is actively involved in six dozen metabolic processes and improves the quality of nutrition of muscle tissue
Natural sources of the substance are milk, tuna, eggs and mushrooms. The daily dose for men is 19 milligrams, and for women - 16 milligrams.
E is one of the most powerful natural antioxidants and most effectively protects tissue cell membranes from the negative effects of free radicals. This is a very important vitamin for athletes, since if the cell membranes are not damaged, the cells grow much faster. Natural sources of the substance are vegetable oils, vegetables, wheat bran and nuts. The daily dose for men is 10 milligrams, and for women - 8 milligrams.
A - is necessary for the reactions of synthesis of protein compounds to occur and thereby accelerate weight gain. It is also important for the reaction of restoring glycogen reserves. This vitamin is also extremely important for those involved in sports. Natural sources of the substance are vegetables.
Riboflavin (B2) is a substance that is extremely important for the normal functioning of energy processes. This vitamin is involved in the oxidative reactions of fatty acids, glucose metabolism, and also improves the quality of hydrogen absorption. Natural sources of the substance are liver, dairy products, meat and milk. The daily dose for men and women is 3 milligrams.
Cobalamin (B12) - is actively involved in a huge number of processes, for example, it helps stimulate muscles through nerve fibers. You must understand how important neuromuscular activity is in sports. Natural sources of the substance are dairy and seafood products, as well as poultry.
2/ NITROGEN DONators (NO-BOOSTER)
WHAT IS THIS:
Substances that increase the level of nitric oxide in the bloodstream.
ACTION:
Nitric oxide relaxes the muscles that regulate blood vessels. By expanding in diameter, the vessels allow a larger volume of blood to pass to the muscle tissue. Blood carries oxygen and nutrients (glucose, fats and amino acids). The more blood gets into the muscles, the more energy they can produce (i.e., the intensity and duration of training can be increased) and the better they recover from exercise (i.e., larger muscle groups can be trained more often). In addition, blood contains a lot of water. Passing through large vessels, it increases muscle volume (everyone knows the “pumping” effect after training). As a result of pumping, the membranes of muscle cells are stretched, which signals the cells to grow. Finally, nitric oxide promotes lipolysis - the breakdown of fats and their use as an energy source.
DOSAGE:
Choose products that contain the following ingredients: arginine, citrulline, GPLC (glycine propionyl-L-carnitine) or pycnogenol. Take one serving of NO booster 30-60 minutes before training.
Vitamin C in sports
People who are passionate and engaged in professional bodybuilding spend a huge amount of effort and time on improving their body. This does not mean that they rely only on training. For athletes, proper nutrition and timely provision of the body with the necessary elements play a huge role. They spend their energy reserves every day, so they need to replenish it constantly.
Bodybuilders assign one of the leading roles for muscle growth to vitamin C, as the most important substance. Ascorbic acid in bodybuilding performs the following functions:
- By increasing system resistance and immunity to viruses and infections, the functions of the immune mechanism and endurance are enhanced. With a full supply of ascorbic acid to their systems, athletes are able to resist flu and colds even during periods of epidemics and in the cold season.
- Due to the effect on the production of cortisol catabolic, the synthesis and absorption of proteins increases. This is explained by the fact that cells deprived of peroxide destruction, which is provided by a stress hormone, are able to regenerate faster and form new compounds. As a result, a person involved in bodybuilding achieves his goals faster and builds muscle.
- Vitamin C reduces the risk of muscle injuries and at the same time promotes accelerated tissue regeneration.
- Thanks to this element and its ability to influence body weight, workouts aimed at drying the body and shaping the body are more effective.
- It is known that in people. Those engaged in heavy physical activity often experience bronchospasm at the peak of highest activity during exercise. With a sufficient concentration of ascorbic acid, the occurrence of such a symptom is reduced several times.
- The element also protects athletes from emotional stress associated with increased fatigue. Athletes are also often nervous during competitions, so the substance helps maintain good mood and self-confidence, acting as a natural antidepressant.
- One of the main suppliers of energy resources is iron. With the participation of ascorbic acid, its absorption and speed of transportation into the system increases.
Separately, it is worth noting the effect of vitamin C on collagen production. This protein is the most abundant structural protein in the body. It is responsible for the strength and elasticity of tissues and is necessary for connecting cells to each other. It strengthens the ligaments and controls the integrity of cartilage. The substance prevents sprains, injuries and fractures. All amino acids intended to nourish muscles are supplied to them with the participation of collagen.
In addition, the protein compound helps synthesize arginine. This amino acid is responsible for recovery, regulates blood pressure, and supplies creatine to organs. With the participation of vitamin C, it eliminates the feeling of swelling and tightness in the muscles that occurs after intense training. The antioxidant properties of the substance are aimed at maintaining cell health and preventing their death.
It is known that all anabolic processes occur under the influence of steroids, insulin and peptides. And the production of these hormones is impossible without vitamins. When it is deficient, the athlete’s body experiences the exact opposite reaction – catabolism. This is the destruction of protein structures in the muscles. When protein is converted into amino acids. As a result, the production of cortisol and adrenaline increases. The person begins to experience severe fatigue and stress. Therefore, the main task of the athlete is to increase anabolism and reduce catabolism as much as possible.
According to research, oncological pathologies are directly related to factors that negatively affect the condition of cell membranes. By protecting the membranes from destruction, ascorbic acid prevents the formation of malignant cells and prevents the development of cancer.
When experiencing intense physical exertion, a bodybuilder subjects the heart and blood vessels to work at an increased rate. With the participation of vitamin C, the production of cholesterol and its division into bad and good occurs more efficiently. This means that the bloodstream is protected from the formation of blood clots and blockages, and clotting will remain normal.
No person is protected from exposure to allergens. Even athletes can be exposed to triggers caused by polluted air, dust, and chemical compounds. Ascorbic acid also helps in preventing allergies, constantly stimulating the immune system and preventing it from having a negative effect.
3/ CAFFEINE
WHAT IS THIS:
The most common stimulant in the world.
ACTION:
It has long been known that caffeine invigorates and improves concentration. But recently it was found that it also helps increase muscle strength and accelerate the rate of fat burning during exercise. The effectiveness of caffeine is significantly increased when combined with green tea extract. Caffeine stimulates the breakdown of fats. And green tea speeds up metabolism, causing fats to enter the bloodstream. The combination of these two elements ensures that the fats broken down by caffeine are used by the body as an energy source.
DOSAGE:
Take 200-400 mg of caffeine two to three times a day; one of the doses is 30-60 minutes before training.
Sports nutrition for girls: if you want to burn fat
Sports nutrition for women who want to lose weight has become a separate category. These supplements are designed to use fat as an additional source of energy and also stimulate faster lipolysis, or fat burning, in the body.
You will need:
- Protein;
- BCAA/Amino acid complexes;
- Vitamin and mineral complexes;
- Fat burner.
Since protein is used as an additional source of protein, it can easily replace one of the meals. In addition, BCAA also have a fat burning effect by increasing metabolic processes. But we’ll talk in more detail about another type of sports nutrition – fat burners .
Fat burners, as a rule, contain a number of stimulants, as well as other components, which in various ways accelerate the process of burning fat in the body. Some of them increase body temperature, which directly accelerates the process of lipolysis. Others act more cunningly - suppressing and muffling appetite. There is a special range of fat burners that block the absorption of carbohydrates and fats, which also has a fairly powerful effect. Some of these supplements can be combined to produce a synergistic effect. But you should not use several fat burners at once that contain the same ingredients or have the same effect on the body. You can buy a fat burner using the link.
Remember that using fat burners alone will not give good results! Be sure to use vitamin-mineral complexes, as well as amino acid complexes or BCAA, as well as protein. Remember that protein must be of high quality?
5/ CASEIN PROTEIN
WHAT IS THIS:
One of two types of milk protein.
ACTION:
Although casein and whey are derived from milk protein, there is a huge difference between them. Casein has a long absorption period, i.e. it ensures the supply of amino acids to the muscles for several hours. Casein is ideal for taking at certain times of the day, for example before bed, when the body will not receive food for at least 7-8 hours. Thus, in a study conducted by the Weider Research Group, it was found that participants who took casein protein before bed had a higher rate of muscle mass growth than participants who took casein in the morning. Another study found that participants who took a mixture of casein and whey after a workout experienced faster muscle mass growth than participants who took whey alone.
DOSAGE:
Take 20 g of casein immediately before bed. You can also prepare post-workout shakes based on 10 g casein and 10 g whey.
How to Take Weight Loss Supplements
Vitamin and mineral complexes are taken in courses with breaks. Usually one course lasts two months, and then there is a break for 3-4 months. You should not take vitamins all year round, as this can negatively affect your health. There is nothing good in an excess of even useful substances or in the fact that the body simply stops independently synthesizing the necessary vitamins. This rule does not apply to Omega-3. Fish oil and flaxseed oil can be taken constantly, alternating them with each other - two months of one, and then two months of the other.
BCAA should be taken by those whose workouts are very intense and last more than one hour. In this case, it is better to take BCAA before starting a workout; you can also drink it on time and immediately after completing your workout. On rest days, you can completely refuse it or take it immediately after waking up. By the way, if a woman does not exercise and only loses weight on a calorie deficit, then there is no need to add BCAA to her diet.
With protein, things are more complicated and there are many nuances when taking it:
- Before you start drinking cocktails, you need to calculate your calorie and protein intake. At least half of the protein intake should be obtained from food, and the rest from sports supplements. There is no need to worry about having too much protein. Recent studies have shown that even 3-4 grams of protein per kilogram of weight for an exercising person does not cause any harm. But the lack of proteins negatively affects the health and quality of the body.
- The powder can be diluted in milk or water. For those losing weight, it is better to choose the second option to reduce the number of calories consumed. If the cocktail fits into the daily norm, then you can use milk. It is better to choose a low-fat product, especially if you drink protein before or after a workout. The fact is that fats slow down the rate of protein absorption.
- You should not replace breakfast, lunch or dinner with a cocktail. This drink is ideal for snacks or a second dinner.
It is important to remember that protein contains calories. There are approximately 150 of them per serving, which means that those who want to lose excess weight should not drink it in large quantities. Be sure to calculate your calorie intake for weight loss and do not exceed it.
L-carnitine is taken before intense cardio training. There is no point in taking it on rest days, since it is only effective during physical activity.
6/ BRANCH CHAIN AMINO ACIDS (BCAA)
WHAT IS THIS:
A complex of three amino acids (isoleucine, leucine and valine) with a branched molecular structure.
ACTION:
The special structure of BCAA provides them with unique properties that have a beneficial effect on the athlete’s body. BCAA can increase the duration of a workout - amino acids serve as a source of energy for muscle tissue, and also inhibit the development of muscle fatigue caused by physical activity. In addition, BCAAs are directly involved in the creation of new muscle tissue (both as a building material and as a structure former). In particular, leucine stimulates protein synthesis (the process of muscle growth). BCAAs also help increase growth hormone levels, reduce cortisol levels and increase insulin levels, an anabolic hormone that is responsible for the flow of nutrients into muscle tissue after exercise.
DOSAGE:
Take 5-10 g of BCAA in pre- and post-workout shakes.
Taking sports nutrition for women
The intake of sports nutrition for women must be agreed upon with the trainer who is developing the training program. You can buy sports nutrition for women either individually or in complex sets depending on your goals - the PRIME KRAFT brand produces both options, which you can explore in our product catalog. Simply losing weight or building beautiful muscle definition is a completely achievable goal if you combine exercise with taking sports supplements.
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7/ CREATINE
WHAT IS THIS:
A nitrogen-containing carboxylic acid found in muscle tissue.
ACTION:
The main function of creatine is to release large amounts of energy into the muscles in a short period of time (during training). Taking creatine in the form of sports supplements replenishes its reserves in the body, which leads to increased endurance and strength. In addition, creatine transports water into muscle cells, causing them to increase in size and divide (grow).
DOSAGE:
Take 2-5 g of creatine (the dose depends on the form of administration) before and after training as part of pre- and post-workout shakes.
Harm of vitamin C
With all the advantages of this substance and positive properties for the body, it can bring not only benefits, but also harm. The main negative factor as a result of intake is the oxidative effect on the mucous membranes. Like any acid, this substance can cause irritation, and in excessive quantities leads to ulceration and destruction of tooth enamel.
It is contraindicated for many diseases, but people suffering from these pathologies cannot engage in bodybuilding. Therefore, it is not recommended for athletes to use drugs and vitamin supplements in case of increased susceptibility.
8/ BETA-ALANINE
WHAT IS THIS:
Nonessential amino acid.
ACTION:
When beta-alanine meets another amino acid, histidine, an amazing thing happens - it forms a compound called carnosine. Carnosine is believed to increase muscle size, strength and endurance, and promote fat burning. Since the amount of carnosine produced in the body directly depends on the intake of beta-alanine, the effectiveness of sports supplements containing the latter cannot be exaggerated.
DOSAGE:
Take 1-3 g of beta-alanine immediately before and after training.
Features of the metabolism of the female body
When choosing sports supplements, you should take into account the characteristics of the female body. Girls have less muscle than men, more fat reserves, and metabolism is slower.
Metabolic rate depends on the balance of hormones. Testosterone is the main male hormone that destroys fat reserves, increases strength, and accelerates muscle growth.
Estrogen is a female hormone, under the influence of which fat accumulates and fluid is retained.
Due to hormonal changes during the menstrual cycle, girls experience mood swings, decreased physical activity, and increased appetite. And pain during your period can interfere with your workouts.
Be sure to check out: Side effects of creatine on the body Benefits and harms of sports nutrition: recommendations for use and contraindications Rules and features of sports nutrition after training Everything you were interested in about sports nutrition for weight loss
9/ CONJUGATED LINOLEIC ACID (CLA)
WHAT IS THIS:
A healthy fat is Omega-6 fatty acid.
ACTION:
Although other Omega-6 fatty acids are less beneficial for the body (primarily due to the fact that Americans consume them in too high quantities), this is not the case with CLA. A number of studies support the fact that conjugated linoleic acid stimulates fat burning along with an increase in muscle size and strength. The main effect of CLA is to accelerate metabolism in the body. In addition, this fatty acid promotes the breakdown of fat during sleep, which prevents the breakdown of muscle tissue.
DOSAGE:
Take approximately 2 g of conjugated linoleic acid three times a day: breakfast, lunch and dinner.
How to choose sports nutrition for women?
Calcium preparations, for example, Collagen Ultra Plus Calcium, will help girls maintain healthy joints and tendons during intense sports activities.
Which sports nutrition is preferable for girls becomes clear when the goals are clearly defined. If you want to lose a lot of weight, then you should take amino acids, preparations with collagen and calcium (Collagen Ultra, for example), Omega 3 and Omega 6 polyunsaturated fatty acids, vitamins, creatine and caffeine. If girls need sports nutrition for weight gain, those who have already gotten rid of excess fat and are now building muscle mass, then to the listed set you need to add protein-carbohydrate cocktails, protein, and drugs that accelerate muscle growth.
WHERE TO BUY COLLAGEN ULTRA >>
10/ CALCIUM
WHAT IS THIS:
A vital mineral.
ACTION:
Everyone knows that bone health depends on the presence of calcium in the body. But did you know that calcium is also necessary for muscle contraction? If there is a lack of calcium, the muscles cannot function properly. In addition, scientists believe that this humble mineral promotes weight loss. This is explained as follows: calcium reduces the rate of fat absorption in the intestines and suppresses the production of cortisol, a hormone that slows down the breakdown of fat cells.
DOSAGE:
Take 500-600 mg calcium twice daily.
Consequences of vitamin deficiency and surplus
Without a sufficient supply of vitamins, sports nutrition cannot be fully absorbed. Therefore, for fitness and sports, vitamin supplements are one of the components of success.
With a deficiency of vitamins, the following conditions develop:
- fast fatiguability;
- low performance;
- susceptibility to infections.
Hypovitaminosis, and even more so vitamin deficiency, can occur against the background of an increased need for vitamins, which is associated with intense competitive and training loads. Negative factors also include: climatic features, impaired vitamin metabolism, unbalanced diet, improper culinary processing of foods, poor diet - usually in the spring-winter period, when there are fewer vitamins in food products.
A surplus, or excess supply of vitamins, is dangerous due to hypervitaminosis, when a general deterioration in well-being is added to the listed symptoms. However, such conditions, as a rule, arise from excessive use of synthetic vitamin preparations. However, only fat-soluble vitamins (A, D, E, K) can pose a danger - they accumulate in adipose tissue. Water-soluble (C, B-group) are excreted in liquid (urine, sweat), so they can be drunk constantly.
Athletes have a particularly high need for water-soluble vitamins, since they are quickly washed out of the body. They also need fat-soluble vitamins, since during drying or dieting the thickness of the fat layer decreases - and along with it, the amount of vitamins of this type rapidly decreases.
There is no need to take fat-soluble vitamins daily while maintaining or gaining weight.
11/ VITAMIN D
WHAT IS THIS:
Sun vitamin.
ACTION:
The results of a new study are on the way; they once again confirm the beneficial effects of vitamin D on human health. Vitamin D increases muscle strength by acting on muscle fiber receptors and activating genes responsible for muscle strength and size. In addition, vitamin D promotes weight loss, especially when combined with calcium.
DOSAGE:
Take approximately 2,000 IU of vitamin D twice daily along with calcium.
Key vitamins for bodybuilding and fitness
Key vitamins
Vitamin E Sports Bodybuilding Fitness
Vitamin E
Vitamin E is a powerful antioxidant. That is, this is the vitamin that fights free radicals. For an athlete who trains hard in the gym, this vitamin is worth its weight in gold, since we know that after training a huge amount of these free radicals are born in our body. Thus, the combination of two types of vitamin E, alpha-tocopherol and gamma-tocopherol, promotes better recovery of muscle fibers and reduces muscle pain to almost nothing. As with everything, moderation is needed with vitamin E, since in excess this vitamin is toxic to the body. It is recommended to consume more vitamin E from foods of natural origin. Nuts and vegetable oils are good sources of vitamin E.
Vitamin C Sports Bodybuilding Fitness
Vitamin C
Vitamin C can be called a broad-spectrum vitamin. For bodybuilders, perhaps the most valuable thing is that vitamin C is also a powerful antioxidant. It is recommended to be consumed after training. It is believed that vitamin C can increase weight due to the fact that it accumulates water in the muscles. The amount of vitamin C taken is within 2 grams per day. Another wonderful property of vitamin C is that it immediately fights such ailments as colds. Often we became hostage to a cold in the midst of a training cycle. In such cases, the task is to get back on your feet as soon as possible, with which vitamin C will “kindly” help us. They say that large doses of vitamin C, about 10 grams, treat colds. It may be, however, that doctors have found that a dosage of just 250 mg reduces cold symptoms.
Vitamin B Sports Bodybuilding Fitness
Vitamin B
B vitamins - thiamine, riboflamin, cyanocobalamin, folic acid, are co-enzymes and provide energy metabolism. The intensity of your training depends on B vitamins. With a lack of vitamins of this group, the athlete often feels overwhelmed and tired. Therefore, in order not to lose enthusiasm, you need to regularly supplement yourself with B vitamins.
Thiamine and riboflavin are needed by bodybuilders to absorb carbohydrates. Nutritionists recommend consuming 0.5 mg of thiamine and 0.6 mg of riboflavin for every thousand carbohydrates consumed. But the dosage of cyanocobalamin for the same thousand calories should be 3-10 mcg. Folic acid is of great importance for a bodybuilder; it improves protein absorption.
Carotenoids Sports Bodybuilding Fitness
Carotenoids
Carotenoids are substances that are similar in their action to vitamin A. In turn, vitamin A is known to be an antioxidant. Like vitamin A, carotenoids are excellent at fighting free radicals. In addition, these compounds have anti-cancer properties. Carotenoids such as alpha and beta carotene can be found in pharmacies. It is quite problematic to compete for all other carotenoids as a separate additive. Well, for us, however, this is not a problem, since we have fruits and vegetables. Doctors recommend eating brightly colored vegetables and fruits in search of carotenoids. Allegedly, such plant crops contain carotenoids. However, this does not mean at all that you need to run to the supermarket for some exotic crops. A regular apple contains lutein and zeaxacin. And ripe, juicy tomatoes contain plenty of lycopene.
12/ GREEN TEA EXTRACT
WHAT IS THIS:
The active ingredient in green tea, specifically the polyphenol epigallocatechin gallate.
ACTION:
EGCG blocks the enzyme that breaks down norepinephrine, a neurotransmitter/hormone that is a precursor to adrenaline and which speeds up metabolism and the breakdown of fats. EGCG maintains high levels of norepinephrine in the body. It is also believed that green tea extract promotes muscle recovery after intense exercise and also normalizes joint function.
DOSAGE:
Take approximately 500 mg of green tea extract in the form of EGCG three times daily before meals; one of the doses is 30-60 minutes before training.
The role of vitamins for women during physical activity
During physical exercise, our muscles actively contract, active sweating begins, and fat deposits break down.
The body experiences stress, consumes more oxygen, and the intense work of cells leads to their rapid destruction. Joints, ligaments, and muscles are subjected to heavy load. If you don’t help them recover, sports will bring a lot of harm to women’s health and beauty.
With sweat, breakdown products, fats, vitamins, and minerals are released. With their pronounced deficiency, metabolic processes slow down.
Proteins, fats and carbohydrates supplied with food will begin to be slowly absorbed. Training will not bring results, there will be nothing to build muscle mass from. To prevent this, you should take special supplements for athletes.
Why do women need vitamins when playing sports:
- strengthen bones and muscles;
- ensure the growth of muscle tissue;
- improve metabolism;
- compensate for the loss of nutrients;
- special supplements promote rapid burning of fat deposits;
- provide energy for the whole day;
- reduce the feeling of fatigue;
- help to recover faster after training;
- improve the functioning of the nervous system.
13/ COMPLEX OF VITAMINS GROUP B
WHAT IS THIS:
A complex of essential vitamins.
ACTION:
The action of the complex is to mobilize the body's forces. B vitamins help produce energy from nutrients entering the body, as well as transport oxygen to muscle tissue. Do you feel low energy and tired? Most likely, the reason is a deficiency of B vitamins (a common phenomenon among people who actively work out). Some B vitamins have additional properties: riboflavin normalizes the digestion process and stimulates the use of protein obtained from food in the construction of muscle cells; Folic acid is necessary for the normal development of the fetus in the womb, and also takes part in the production of nitric oxide in the body.
DOSAGE:
B-100 Complex contains 100 mg each of essential B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and pyridoxine (B6), as well as at least 100 mcg of cobalamin ( B12), folic acid (B9) and biotin (B7).
Five of the Best Multivitamins and Minerals
Scientists insist that in any sport, including bodybuilding, the athlete’s body’s need for vitamins increases sharply. And the practice and experience of many athletes show that it will not be possible to achieve outstanding results if you do not also include multivitamins in your sports nutrition!
Let's say a few words about the sports supplements that we included in our Top 5 coolest multivitamins.
Ultimate Nutrition Daily Complete Formula
If you can't decide which multivitamin to take, then take a closer look at Ultimate Nutrition's Daily Complete Formula! This is a wonderful complex of vitamins, minerals and antioxidants, whose joint work is aimed at strengthening your health. Do you not have enough time and energy to monitor your diet or strictly adhere to a diet, while the pace of life, work and study does not allow you to get enough sleep? Daily Complete Formula is exactly what you need! This multivitamin complex will improve the overall condition of your body so that you can actively exercise and enjoy life!
Animal Pak from Universal Nutrition
Another multivitamin from Ultimate Nutrition, but unlike the previous complex, Animal Pak is designed specifically for intensely training athletes. Vitamins, minerals and micronutrients are selected in such a way as to maintain your health, even during extremely hard training! These multivitamins have been taken by the toughest bodybuilders and weightlifters for over 8 years.
Multivitamins from Optimum Nutrition
Optimum Nutrition produces two unique multivitamin complexes: Opti-Men specifically for men and Opti-Women, designed for women.
Activite Sport by MHP
This is an innovative multivitamin complex that is distinguished by its effectiveness! MHP's Activite Sport will truly help you achieve maximum performance. These multivitamins are especially good for athletes building lean muscle mass who come to the gym to pump up.
Multi Pro from AST
AST's Multi Pro multivitamin and mineral complex is designed to meet the body needs of intensely training bodybuilders and fitness models. It contains active antioxidants that help the body resist stress during the training process and help muscles recover faster.
It is not difficult to guess that a person should receive all the minerals and vitamins his body needs through food or from specially designed supplements
This is especially important for athletes, not only professionals, but also for amateurs who have just joined the gym. You can also choose the right multivitamin for you from our top five, and we assure you that you won’t regret it!
14/ VITAMIN C
WHAT IS THIS:
Vital vitamin.
ACTION:
At the first symptoms of a sore throat, we start taking vitamin C. And rightly so, because it strengthens the immune system. Vitamin C is a powerful antioxidant that is involved in the synthesis of hormones, amino acids and collagen, and, most importantly, neutralizes free radicals that are formed under the influence of physical activity and other stress factors that break down nitric oxide. Free radical protection increases nitric oxide levels in the body, which helps develop muscle endurance, reduce fatigue and increase muscle size and strength.
DOSAGE:
Take 1000 mg twice daily with meals.
Microelements and amino acids
In addition to vitamins, for the normal functioning of the athlete’s body and successful training, it is necessary to replenish microelements. They are not sources of energy, but are involved in metabolic processes, enzymatic reactions and are excellent antioxidants.
Microelements for athletes:
Iron is an important substance for the production of hemoglobin and the transport of oxygen within the body. Without it, energy production and a decent level of endurance are impossible.
In addition, a lack of iron can lead to anemia, which has serious consequences for the athlete. - involved in protein formation and muscle building. Firstly, zinc controls carbohydrate metabolism, and secondly, it is necessary for the production of insulin and testosterone. Zinc is needed for the immune system, helping to increase the body's endurance and resistance to negative factors.
Magnesium - for carbohydrate-protein metabolism, magnesium is a kind of spark plug, without it it is impossible to build muscles, it promotes blood circulation, improves tissue elasticity and increases the body's resistance. But magnesium is most important for the nervous system.
Calcium is an important trace element for strong bones, preventing osteoporosis, muscle weakness, and insufficient contractility.
Selenium is an antioxidant that also simulates immunity, reduces the activity of heavy metals, cleansing the body of them. This substance provides a person with a good mood, promoting the production of appropriate hormones.
Chromium is an essential component for the breakdown and restructuring of carbohydrates, promoting the burning of adipose tissue. During intense physical activity, chromium helps reduce glycogen levels.
Potassium controls the level of water and glycogen in the body, and most importantly, increases muscle contractility. Potassium helps lower blood pressure and relax the body after exercise.
For reference!
Potassium is a component of almost all vegetables and fruits, so it is the only micronutrient that does not lead to deficiency.
As for amino acids, they are necessary for the formation of protein, building muscle mass, increasing mental abilities, improving psycho-emotional background, and sexual activity. For muscle growth, amino acids such as leucine and isoleucine, valine and taurine, glutamine and histidine, and arginine are needed. The amino acids carnitine, phenylalanine and lysine can be useful for burning fat tissue and losing weight.
15/ MULTIVITAMIN COMPLEX
WHAT IS THIS:
A balanced complex of essential microelements.
ACTION:
Multivitamin/multimineral complex compensates for the lack of essential vitamins and microelements in the body. Above we talked about supplements containing calcium, as well as vitamins B, C and D. Their use does not replace the need to take a standard multivitamin complex. It compensates for the lack of individual vitamins and minerals, which can be caused by an unbalanced or insufficient diet (read “diet”), as well as physical activity. Deficiency of these microelements leads to loss of strength and limits the rate of muscle growth, muscle gain and fat burning.
DOSAGE:
Choose a multivitamin that contains minimum daily doses of vitamins C, D, and essential B vitamins, as well as zinc, copper, and chromium. Take once daily with meals (usually breakfast).
Choosing a suitable complex of pharmacy vitamins and sports nutrition
Today there are an incredible number of vitamin complexes on sale. Bodybuilders are advised to choose special options tailored to the specific needs that arise during strength training. Below is a list of the most popular complexes.
Multivitamins from the pharmacy:
- Complivit includes 11 vitamins and 8 minerals. Comes in tablet form. It is recommended for use twice a day (morning and evening) during the rest period, and three times (in the morning, at lunch and shortly before bedtime) on training days.
- Alphabet - comes in the form of tablets in white, blue and pink. Drink according to the instructions: in the morning - white, at lunch - blue, in the evening - pink.
- Supradin is a particularly productive complex recommended for everyone who leads a dynamic lifestyle. The effervescent tablet must be dissolved in water, the pills are swallowed without chewing, accompanied by a considerable volume of liquid. Per day without load - 1 piece, on training days - two.
- Vitrum Performance is a multivitamin complex recommended for long-term muscle activity.
- Dynamisan contains not only minerals and vitamins, but also ginseng extract and amino acids. Used to enhance endurance and performance.
- Gerimax Energy contains green tea and ginseng root among its ingredients. Prescribed for intensive physical training.
- Undevit is the most accessible vitamin complex. Although it is not advertised as a supplement for bodybuilders, some choose it for its low cost and optimal components.
Sports nutrition:
- Animal Pak from Universal Nutrition is the most frequently purchased complex, specifically designed for athletes who choose strength training,
- Opti-Men from Optimum Nutrition - micronutrients designed specifically for male athletes,
- Opti-Women from Optimum Nutrition - a vitamin and mineral selection for the fair sex,
- Daily Formula from Universal Nutrition is an affordable version of Animal Pak.
You should seek the help of nutritional supplements during the period of building muscle mass or while getting rid of excess fat (drying, working on the relief). The dose should be calculated according to the manufacturer's recommendations on the packaging.
You need to take multivitamins for 1-2 months, then you need a break of 30 days.
So, vitamins are fundamentally important for athletes; without them it is difficult to achieve significant results.
However, it is fundamentally important that they are taken in balance. A nutritionist or an experienced trainer will help you choose a truly effective vitamin complex for bodybuilding.
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TOP 5 women's vitamins
The rating includes the best sports vitamins for women according to experts - nutritionists, coaches, and professional athletes.
- Optimum Nutrition Opti-Women. Multivitamins in capsules containing 40+ components. In addition to the standard set for energy and activity throughout the day (A, B, C, D, E, K) it contains phytoestrogens and a complex of elements for healthy hair, nails, teeth, skin, as well as Dong Quai - a component that strengthens the female reproductive system .
- TwinLab BioPQQ Microtabs. Winner of the Delicious Living's Awards 2014 for the title of the best complex for brain health. The herbal formula of instant microtablets includes substances for the production of cellular energy, stimulation of cognitive function and antioxidant protection.
- TwinLab Women's Ultra Daily. 12 vitamins, 10 minerals, a patented energy complex - what the female body needs, and in appropriate dosages.
- VPLab Nutrition Daily 1. Vitamin complex packaged in dark green tablets. It will strengthen the immune system, increase performance, improve concentration and will benefit both young and old people.
- Universal Nutrition Anti Oxidant. Antioxidants A, C, E, selenium and alpha-lipoic acid - for youth, beauty and weight control.
Need help choosing your fitness vitamins? Contact us and we will recommend a supplement that ideally suits your goals and type of activity.
