10 main sport supplements for the diet of the athlete | Top Supplements

10 main sport supplements for the diet of the athlete | Top Supplements

Using my 12 years of coaching experience (and 25 years of independent workout experience), I will make you an expert in sports supplements. Lesson one – never use the phrase “sports nutrition.” These are supplements, “additives”, and this word more closely matches the main objective of such products – to close holes in your diet, lack of certain vitamins, microelements, amino acids and others (believe me, everyone has such lacunae). I would conditionally divide consumers of sports supplements into two groups:

  1. You train long and hard (3-4 times a week without passes) for a specific result – for example, you dream to shake a barbell weighing 150 kg or run a marathon 42 km 195 m. You can and should do a lot of what is going on below. I will offer specific sets of sports supplements for solving each problem (see “Recipes”).
  2. Beginners, even if they train hard, for the first six months you should get along with both types of proteins: “fast” before breakfast, “long” for the night. They compensate for the lack of protein that any Russian man has. I would recommend the same diet to those people who go to the gym once a week, “for themselves” (but if you are overweight, first consult with a dietician).

Well, I recommend both categories to take (after consulting with your doctor) cardio and chondroprotectors, regardless of the training program. We now turn to powders and bars. If any product known to you in this material is missing, it means that I consider it unnecessary.

1. Protein

Protein powder
Protein powder

For what: Protein is often drunk right after a workout, saying: “Muscle mass, muscle mass!” But without carbohydrates, which everyone has forgotten, powdered protein is practically useless in the matter of instant muscle building. Use it, just to compensate for the total lack of protein. The body will find where to attach it, for example, make testosterone out of it. Proteins are “fast” and “long.” The first bioavailable and instantly provide your body with energy and building material. The second give the protein gradually, over several hours. It is easy to distinguish them: any whey (whey) is “fast.” Any combination containing casein protein (casein) is “long.”

How to take: “Fast” protein is consumed in the morning (1 portion of minutes for 20 before breakfast) and immediately after training for fat burning. In general, I am a staunch supporter of a predominantly protein breakfast, this allows you to gently raise the level of sugar in the blood after a night’s sleep and further promote metabolism. “Long” drink 30-90 minutes after the last meal, at night, so that the body has proteins at hand, even in sleep.

2. Amino acids

Complex amino acids
Complex amino acids

Why: Strongly doubt that in products with such names there are a lot of amino acids. Rather, it is the usual “fast” protein, only in a convenient packaging. On the road or after a long night in ambush under the nose of the enemy, where you can not get a shaker, this is a good substitute for a protein cocktail.

How to take: In any training mode, except for hypertrophic, – 2-3 tablets 2-3 times a day, as a replacement for protein powders. And in the midst of a long hypertrophic program – 3 tablets twice a day, with food or a gainer, and you will drink protein too.

3. Gainer

Mass gainer
Mass gainer

For what: My favorite product! The combination of easily digestible proteins and carbohydrates contributes not only to a quick weight gain, but also provides energy for a hurricane before a workout, and also significantly speeds up recovery after.

How to take: On training days, 30-45 minutes before training and immediately after. On rest days, 1 serving in the afternoon. In the training mode, endurance can be done three times a day: before and after training, and also at night. And never eat a gainer for breakfast! The mass in this case, you will grow exclusively on the sides.

Worth remembering

No creatine with protein will never correct technical errors and will not help with lack of sleep. In addition, be aware that no supplements can replace a full, regular and healthy diet. And do not forget that even harmless and certified products, if you apply them thoughtlessly and beyond measure, can cause irreparable damage to health. If you suffer from food allergies, metabolic disorders, diabetes, chronic heart disease, kidney, liver or gastrointestinal tract, then before taking any sports nutrition, you should always consult an adequate, qualified doctor.

4. BCAA

BCAA Supplements
BCAA Supplements

For what: VSAA are also amino acids, but only three: isoleucine, leucine and valine. According to a number of studies, they are the most in skeletal muscles. I use BCAAs (and I advise you to do the same) in order to lose much less muscle in a “fat burning” period or a period aimed at developing endurance.

How to take: When you train – 5 capsules before and immediately after exercise. On rest days, take 2 capsules along with regular meals.

5. L-carnitine

L-carnitine
L-carnitine

What for: Carnitine makes it easier for your body to access fat reserves. Not ready to argue that L-carnitine helps to lose weight, but it really increases stamina and has a beneficial effect on the health of the cardiovascular system.

How to take: 1 tablet 2 times a day with food, when you train endurance or strength. And for any type of training, if you feel that your heart is under heavy loads (for example, on a hot summer day).

6. Creatine

Creatine powder
Creatine powder

What for: Creatine is a precursor of creatine phosphate (CF) – one of the main sources of energy for muscle work. KF provides exclusively short-term power character of work (the first 3-5 repetitions in the bench press, for example). It is considered that taking creatine supplements allows you to increase strength. For some, this is true, but this additive has no effect on the organisms of others. Try it – suddenly this food is in you.

How to take: 2-3 g once a day, you can, together with a gainer. Just be sure to drink at least three glasses of plain water. Creatine has an unpleasant ability to absorb fluid, which can lead to spasms, bloating of the intestines and even injuries to the connective tissue, for which normal water saturation is extremely important.

7. Glutamine

Glutamine powder
Glutamine powder

What for: With high physical exertion, the reserves of glutamine in the body are depleted, and this negatively affects the immune system and reduces the regenerative ability. Therefore, if you have more than 5 training hours per week, you should use this supplement.

How to take: According to the dose 2 times a day, in the morning and in the evening 15 minutes before a meal – and you will recover normally, it is easier to endure the load and get less pain.

8. Sports drinks

Sports drinks
Sports drinks

What for: Another my favorite product! High-quality energetic simultaneously whips up your mood, sports enthusiasm and healthy aggression. During strength training, such a product is of paramount importance. Just keep in mind – this is a special sports energy, which are sold in special shops of sports nutrition! They have almost no sugar, but there are substances that support the health of the cardiovascular system. They have little in common with energy drinks from the supermarket.

How to take: Only half of a small bottle, drunk 30-45 minutes before a workout – and you are ready to break any records! However, I do not recommend drinking energy before each workout (maximum 1-2 times a week), and in no case drink more than one piece a day.

What do the powders interfere with?

Proteins and gainers can be mixed with ordinary non-mineral and non-carbonated water, freshly squeezed or packaged juice, as well as milk. For a gainer, the best option is water, in combination with juice or milk, the amount of carbohydrates and calories in the mix will go off scale. Protein powder will tolerate any liquid from the above, except that the milk should pick the least fat. By the way, if your gut milk does not tolerate, you can safely interfere with the protein on … kefir. But all the other powders, especially creatine, can be mixed only with water, and they should be drunk immediately – the additives in liquid form are the least chemically stable.

9. Testosterone boosters

Testosterone boosters
Testosterone boosters

For what. For additives that increase the level of testosterone, the attitude of doctors and ordinary people, as a rule, is very negative. Obviously, because they are confused with hormone doping. However, boosters do not inflate you with extra hormones, but only gently increase the secretion of internal, own testosterone. From the point of view of physiology, this means “to look younger” for several years, especially if you are over thirty. If you are 17-22 years old and you are healthy, you can safely do without this supplement – hormones in you and so in bulk!

How to take: The most beneficial quality of testosterone boosters is their stimulating effect on glucose metabolism. Therefore, in my opinion, it is most reasonable to use them when you are trying to get rid of excess fat. 2 capsules 2 times a day with meals.

10. Protein Bars

Protein Bar
Protein Bar

Why: Perhaps the most convenient source of protein and? Carbohydrates: do not need to interfere or drink – ripped the packaging and eat for health! Use to suppress hunger between meals.

How to use. A pair of quality bars consistently discourage interest in food for exactly 3 hours, even in such an eternally hungry swallow as I am. But the daily rate, according to my observations, is no more than 2-3 bars. If you exceed the dose, problems with appetite may begin!

There are also a number of sports supplements and near-medical means that can be used in your diet, regardless of the goals that you pursue at a certain point in time.

Cardioprotectors. They should be taken before workouts during the hot season and during periods of endurance training. These include the above-described L-carnitine, as well as drugs containing potassium and magnesium – the substances responsible for the smooth functioning of the heart. For example, asparaginate potassium and magnesium.

Vitamins and minerals. With the opinion that exists among athletes and a number of trainers, I do not agree on the need to take higher doses of vitamins. Therefore, as a trainer, I prefer trivial pharmaceutical multivitamins in the normal dosage. As a rule, it is one portion immediately after breakfast. For taking additional, supposedly beneficial to an athlete / pumping vitamins – C, E and B separately – I? M not pleasing. Multivitamin more than enough!

Chondroprotectors. American coaches have a good saying: “If you don’t play sports, you’ll go to a cardiologist. You will play sports and you will go to an orthopedist! ”So that the last part of this wonderful phrase doesn’t touch you, take chondroprotectors regularly – additives that facilitate the regeneration of cartilage tissue and the restoration of the ligamentous apparatus as a whole. Even if you rarely go to the gym or not at all, chondroprotectors should be drunk to prevent diseases of the musculoskeletal system. How often? This information should be in the instructions for use.

Choose the best creatine monohydrate – Top 10 | Top supplements for athletes

Choose the best creatine monohydrate – Top 10 | Top supplements for athletes

Top Creatine monohydrate is a fuel for muscle contraction. It gives strength and tirelessness, so it is popular with athletes and bodybuilders. Among the assortment on the market, it is not easy to choose a quality supplement, because many of them are fakes and can be harmful to the body.

How to choose creatine

There are many types of creatine. The most effective is monohydrate. There are no special differences between supplements for beginners and athletes. When buying, you should pay attention to the shelf life of the drug and the following points:

  • keratin is odorless;
  • it is almost tasteless;
  • monohydrate is poorly soluble in water;
  • powder packaging must be intact.

It is recommended to buy products of well-known and proven brands that produce effective and safe additives. The most popular of them are represented in the ranking of the best creatine.

What is better creatine, protein or gainer?


Type
 

Advantages
 

Disadvantages
Creatine endurance development;

muscle growth;

improved muscle relief.

fluid retention;

risk of side effects in the form of digestive disorders.

Protein good digestibility;

immunity strengthening;

saturation of the body with amino acids;

normalization of nitrogen levels

pleasant taste;

kidney overload due to increased protein content;

the risk of side effects;

high price.

Gainer glycogen recovery;

increase the level of performance;

muscle tissue regeneration;

increase the intensity and duration of training.

high calorie;

set of fat at low intensity workout

Top Creatine Supplements

 Nomination
Place

Name/brand

Price ($)
Top Creatine supplements      1 Olimp Creatine Xplode Powder          30
     2 Ultimate Nutrition Creatine Monohydrate          14
     3 Optimum Nutrition Micronized Creatine Powder          13
     4 Optimum Nutrition Creatine Powder          40
     5 BioTech 100% Creatine Monohydrate          18
     6 MuscleTech NaNO Vapor          43
     7 BPI Sports BUILD-HD          43
     8 Weider CREATINE capsules 720          18
     9 OstroVit Creatine Matrix          15
     10 MusclePharm Creatine          16

Olimp Creatine Xplode Powder

Rating: 4.9

Olimp Creatine Xplode Powder
Olimp Creatine Xplode Powder

Food powder from the company “Olimp” demonstrates a stable quality, which is confirmed by large sales volumes. During its production, the experience of many years is taken into account, safe raw materials and innovative technologies are used. Products are tested in the laboratory and are in great demand among athletes and bodybuilders.

The supplement includes taurine and six types of creatine. In its composition there are no fats, carbohydrates and third-party compounds. The substance completely compensates for the need for amino acids and provides improved athletic performance, contributing to the growth of muscle volume. Take Creatine Xplode Powder five grams upon waking up, and also at the end of each workout. A pound of powder is designed for one hundred receptions.

Advantages

  • maximum result due to the combination of creatine;
  • acceleration of recovery after intensive training;
  • slowing the feeling of tiredness;
  • good digestibility.

Disadvantages

  • GI insecurity;
  • water retention.

Ultimate Nutrition Creatine Monohydrate

Rating: 4.8

Ultimate Nutrition Creatine Monohydrate
Ultimate Nutrition Creatine Monohydrate

The next participant in the ranking is creatine with a powder structure, which allows the substance to be better absorbed from the gastrointestinal tract and transported to muscle tissue. The five-gram portion contains monohydrate, which gives an additional charge of energy within fifteen minutes after administration.

Judging by customer feedback, the product significantly improves performance. It is taken four times a day for a week, and then reduced to two doses. Creatine is available in packages of various sizes.

Advantages

  • promotes healing of microtraumas;
  • choice of packaging depending on the volume;
  • accelerates protein synthesis;
  • accumulates glycogen;
  • affordable cost.

Disadvantages

  • not found.

Optimum Nutrition Micronized Creatine Powder

Rating: 4.8

Optimum Nutrition Micronized Creatine Powder
Optimum Nutrition Micronized Creatine Powder

One of the best-selling nutritional supplements is Micronized Creatine Powder. This creatine monohydrate is produced to increase the power factors. This is a natural product that is sold as a white powder and is taken in one serving daily. Consume thirty minutes after exercise or in the morning.

According to customer reviews, the additive is well absorbed by the body and does not cause problems with the gastrointestinal tract. Many athletes use the product along with protein and gainer. The price of the product is consistent with the characteristics of the additive.

Advantages

  • natural composition;
  • ease of use;
  • visible effect in a short time;
  • good digestibility.

Disadvantages

  • not.

Optimum Nutrition Creatine Powder

Rating: 4.7

Optimum Nutrition Creatine Powder
Optimum Nutrition Creatine Powder

The next participant in the rating is known for the best quality-price-effectiveness ratio. Powder monohydrate allows for a positive shift in a short time. It will take several days of admission to see the beginning of external changes. Thanks to him, physical activity increases significantly and the concentration of adenosine triphosphate in tissues increases.

In their responses, buyers note an increase in strength and stamina. They advise not to take powder on an empty stomach, so as not to increase the risk of indigestion. For a more effective result, it is recommended to mix a full teaspoon of the drug in a glass of water or mix with protein shakes. This volume is enough for 1.5-2 months.

Advantages

  • high efficiency;
  • optimal price;
  • harmless composition.

Disadvantages

  • not.

BioTech 100% Creatine Monohydrate

Rating: 4.6

BioTech 100% Creatine Monohydrate
BioTech 100% Creatine Monohydrate

BioTech Creatine increases tissue hydration in muscles and leads to an increase in muscle. A small dosage is sufficient to significantly increase strength and performance. The composition of the drug – pure monohydrate.

The additive is sold in packages of various capacities. This is a fairly profitable option that can be easily purchased on the market of sports nutrition. It is permissible to use it with protein shakes, energy drinks, gainers. Take powder courses for 4-8 weeks, then make the same break.

Advantages

  • acceptable price;
  • renewal of damaged tissues;
  • accelerated muscle growth;
  • good health after intensive training;
  • improvement of energy metabolism.

Disadvantages

  • can trigger acne.

MuscleTech NaNO Vapor

Rating: 4.5

MuscleTech NaNO Vapor
MuscleTech NaNO Vapor

NaNO Vapor is MuscleTech’s real trump card that helps you concentrate on getting a load and provides a powerful effect. The complex contains calcium, sodium, a minimum of carbohydrates. These effects include muscle growth, fat burning, and a powerful testosterone release. The additive increases the conductivity of nerve endings, accelerates the rate of metabolic processes, synthesizes nitrogen oxides.

To achieve the result, 25 grams of powder is added to 300 ml of water. Take the composition on an empty stomach twenty minutes before the start of classes.

Advantages

  • increase energy and strength;
  • a set of muscle mass;
  • unique composition.

Disadvantages

  • side effects in overdose;
  • reception only on an empty stomach;
  • high price.

BPI Sports BUILD-HD

Rating: 4.5

BPI Sports BUILD-HD
BPI Sports BUILD-HD

In addition to creatine, BPI Sports Powder contains D Aspartic Acid, sulfuric acid and antioxidant substances. The composition penetrates the cells, causing them to expand and grow in size. It stimulates the production of male hormones, protects tissues from oxidation, prolongs tirelessness. The result can be seen in just a few applications.

Supplement recommended in all kinds of power sports. The powder itself is pleasant to the taste and is quite expensive. After completing the course, the muscles may decrease slightly.

Advantages

  • free radical suppression;
  • active development of the muscular system;
  • increase power abilities.

Disadvantages

  • high cost;
  • wasteful use;
  • reduction of effect after discontinuation.

Weider CREATINE capsules 720

Rating: 4.5

Weider CREATINE capsules 720
Weider CREATINE capsules 720

The basis of CREATINE capsules 720 contains monohydrate, small doses of protein, carbohydrates and fats. Substances allow you to replenish the expended energy, increase endurance and contribute to the speedy recovery.

Buyers note that after taking the supplement, they began to train more efficiently and in a short time achieved the sporting success they had dreamed of. Creatine from Weider should not be taken during the protein-free diet and during the drying period. The price of the product is consistent with the quality, although some may seem overpriced.

Advantages

  • improving performance in sports;
  • performance improvement;
  • increase in muscle volume;
  • accelerated recovery after class.

Disadvantages

  • water retention in the cells;
  • not suitable for weight loss.

OstroVit Creatine Matrix

Rating: 4.4

OstroVit Creatine Matrix
OstroVit Creatine Matrix

The composition of the anabolic complex from the brand “Ostrovit” contains four types of creatine of the highest quality. Among them are monohydrate and alpha-ketoglutorate. The balanced combination is suitable for receiving athletes of various directions.

The drug perfectly stimulates muscle growth and increases the energy potential by increasing the concentration of creatine phosphate. Take an additive of three grams per 200 ml of water before exercise, after it and in the morning.

Advantages

  • minimum side effects;
  • many can afford;
  • maximum weight gain;
  • a marked increase in performance in sports.

Disadvantages

  • not found.

MusclePharm Creatine

Rating: 4.4

MusclePharm Creatine
MusclePharm Creatine

We can not say about an anabolic complex containing five forms of creatine. They have a different rate of absorption. It provides maximum effect. The mechanism of action of the powder is aimed at optimizing energy exchanges.

Buyers are advised to drink immediately diluted powder and add a spoonful of sugar for better absorption of substances. They note a huge surge of energy and the absence of the usual fatigue after exercise. At the end of intense exercise the muscles do not hurt, as before.

Advantages

  • improving overall well-being;
  • normalization of the stomach;
  • growth of power indicators.

Disadvantages

  • the need to increase fluid intake.

Attention! This rating is subjective, is not advertising and does not serve as a guide to purchase. Before buying, you should consult with a specialist.