Diet for Sport #

Sports nutrition is a good and useful addition to your diet.

Sports nutrition products are divided into several groups:

• for gaining muscle mass;
• to increase strength and endurance;
• for burning fat;
• meal replacements;
• energizers;
• vitamins and minerals;
• amino acids.

Many manufacturers produce blends with a lot of protein and little carbohydrate, as well as gainers - blends with a lot of carbohydrates and less protein. Protein-carbohydrate mixtures supplement your diet. They include a full range of substitutable and essential amino acids, have a minimal percentage of fat and low calories. Gainers, on the other hand, can provide extra calories at the expense of increased carbohydrate content.

If you include sports nutrition products in your diet, do not forget that they are only a supplement. Calculate their intake based on the total amount of nutrients and calories you need. You can mix a portion of a protein shake before and after your workout. You can replace one meal with it, but you shouldn’t deprive yourself of regular foods.

Creatine increases muscle strength and endurance because it helps the cell retain extra water. The more water in your muscles, the more elastic they are and the better they contract. Depending on your weight and strength level you can gain 2 to 5 kg in a few weeks and increase your strength parameters by 5-10%.

Take creatine monohydrate with plenty of water immediately after training or before meals together with fruit juice. Some experts recommend taking it before going to bed and doing the so called creatine loading (15-20g a day for several days in separate portions). Then you can use 5g of creatine per day at a time. The use of transport mixtures improves the absorption of creatine.

They consist of vitamins, ribose, and glucose that are also active components with a positive effect on the cardiac function and energy metabolism.