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.

9 best supplement brands | Top Supplements for Athletes

9 best supplement brands | Top Supplements for Athletes

A company that produces high-quality and highly effective supplements must have an impeccable reputation, international offices in many countries of the world and allocate considerable funds for the development of new formulas for sports nutrition. We have prepared a rating of best supplement brands who have been competitive for many years and supply balanced, safe products with high working properties and reasonable prices for sale.

The best manufacturers of sports nutrition

Universal nutrition

Universal nutrition
Universal nutrition

This brand is one of the first creators of nutrition for athletes. In 2017, the company celebrates the 40th anniversary of its existence and today occupies a leading position in the world rankings. Drugs of this brand have long won the trust of customers and have many positive reviews. In the assortment of products you can find any kind of sports nutrition: proteins, creatine, fat burners, left carnitines, pre-training and post-training complexes, vitamins, minerals and much more. But still, the company focuses on the production of anabolic drugs, which makes a significant contribution to the development of bodybuilding.

Advantages:

  • the company is constantly expanding its range;
  • makes a significant contribution to the development of bodybuilding and other sports;
  • All the declared qualities of the products are verified and confirmed by numerous clinical trials;
  • developed their own unique products.

Disadvantages:

  • There is a shortage of choice among the main additives: proteins, creatine, gainers. In addition, the drugs of these groups are somewhat losing in quality to their competitors.

Ultimate Nutrition

Ultimate Nutrition
Ultimate Nutrition

The company is younger than its predecessor by several years. Founder Victor Rubeno for a long time could not bring the brand to the top, despite the large range of sports nutrition. By the beginning of the 90s, the company produced unique products – ready-to-eat protein and energy with different flavors in bottles. Drugs quickly found demand among athletes and brought the company to a leading position. The manufacturer has a huge range of products, but the emphasis is on protein and energy preparations. Especially popular is the Prostar Whey Protein Blend, it is distinguished by its high content of essential amino acids and is suitable for aerobic and anaerobic workouts.

Advantages:

  • the brand produces high-quality products at an affordable price;
  • drugs do not cause adverse reactions after taking;
  • improve athletic performance;
  • the company has a wide range of supplements for sports;
  • the brand is constantly improving the production process and product quality.

Disadvantages:

  • Some drugs can be addictive.

Optimum Nutrition

Optimum Nutrition
Optimum Nutrition

Since the existence of this manufacturer, just over 30 years have passed. Thanks to a powerful marketing program and support of distribution networks, the manufacturer has taken a leading position in the sports nutrition industry. The brand has 4 factories with its own laboratories, warehouses, with a total area of ​​more than 154,000 sq.m. It has high requirements for quality and production processes – all suppliers provide quality certificates, random tests, tests and laboratory tests are carried out. To minimize the risk of microbiological contamination, the manufacturer has developed its own NARRS program, which analyzes the risks at critical control points.

Advantages:

  • today the company is recognized as the best manufacturer of sports nutrition for powerlifting, bodybuilding, fitness;
  • manufactured products are suitable for professional athletes and amateurs;
  • The company is world famous due to its high quality, working properties and an acceptable cost of sports supplements of various categories.

Disadvantages:

  • Over the past few years, the cost of production has increased significantly, while the quality has remained at the same level and the company does not introduce any unique formulas and developments.

Muscletech

Muscletech
Muscletech

Since the appearance of this company, just over 20 years have passed. American brand drew attention to its products thanks to the fantastic and loud names. In the range there are more than 40 product names. There are 5 sports nutrition series on the market: Performance Series (10 products for increasing performance in sports), 100% Ultra-Premium Series (9 high-quality supplements that increase endurance and strength), 100% Premium Series (6 supplements that increase strength and muscle mass), Concentrated Series (powerful premium additives) and Essential Series (17 high-performance complexes).

Advantages:

  • products sold in almost all countries of the world;
  • the company has its own pharmacological laboratory;
  • many world-class athletes recommend supplements from MuscleTech;
  • the drugs are safe and reliable, this confirms the presence of several medical patents.

Disadvantages:

  • There are fakes on the products of this manufacturer.

BSN

BSN
BSN

The company opened in 2001. Despite the young age, the manufacturer managed to gain the trust of athletes around the world, thanks to the production of unique innovative products with an acceptable cost. In the assortment there are various categories of sports supplements, but the company focuses on the development of proteins, gainers and amino acids. All products comply with international quality standards and have more than 25 prestigious awards.

Advantages:

  • the products of this company are sold in more than 90 countries of the world;
  • innovative developments – the main direction on which the best BSN specialists work;
  • buying sports nutrition of this brand, the athlete will receive all the quality declared by the manufacturer;
  • products help professional athletes and beginners to get the most out of training.

Disadvantages:

  • The cost of sports nutrition from this brand is often too high.

Olimp labs

Olimp Sport Nutrition
Olimp Sport Nutrition

The company is registered in Poland, but the products are popular in many countries around the world. Currently, the products manufactured by this corporation, has two directions: biologically active complexes for health and beauty and sports supplements for professional athletes. The manufacturer has many serious awards, as well as international quality certificates. Each drug is the result of many years of work of specialists in sports pharmacology and medicine.

Advantages:

  • thorough cleaning of raw materials takes place in several stages, which guarantees high quality, efficiency and
  • safety of the products obtained;
  • additives do not cause undesirable reactions after application;
  • the company has its own laboratory;
  • sports nutrition allows the athlete to get the most from training;
  • Each drug undergoes multiple clinical trials before it goes on sale.

Disadvantages:

  • The direction of sports nutrition is mainly focused on professional power athletes.

Weider

Weider
Weider

The company began producing sports products in 1957. International status acquired after 30 years of its existence. Today, the brand produces several varieties of products that are suitable for athletes and bodybuilders – the Global Line, and for people who are often engaged in fitness or just lead an active lifestyle – Body Shaper. Products have long won the trust of their customers and are exported to dozens of countries around the world.

Advantages:

  • the best pharmacists and scientists are working on the creation of drugs;
  • products have different forms of production: capsules, powders, cocktails;
  • additives are made from natural ingredients and do not contain doping;
  • drugs from the manufacturer Weider help to achieve high results in bodybuilding and fitness;
  • sports nutrition of this brand has been recognized by world bodybuilders, athletes, and other athletes.

Disadvantages:

  • many fakes;
  • high price

BioTech USA

BioTech USA
BioTech USA

Products belongs to the premium class and is popular in more than 30 countries around the world. For more than 20 years, the company has been delivering products with high efficacy that meet international standards of quality and safety, and also have many prestigious awards. The company offers athletes an impressive selection of supplements: fat burners, amino acids, weight gainers, left carnitines, and more. Products in black and red underline the company’s style.

Advantages:

  • wide range of products;
  • there is a product line for a female audience;
  • annually, new supplement formulas are created that are designed to meet the needs of athletes of various categories;
  • sports nutrition is safe for health and does not cause undesirable reactions after application.

Disadvantages:

  • high cost of sports nutrition.

SAN Nutrition

SAN Nutrition
SAN Nutrition

This company’s sports nutrition is a great example of how high-quality supplements can be affordable. The company focuses on quality and regularly allocates huge funds for the development and production of new highly effective food additives. Products undergo numerous clinical tests and laboratory tests before they go on sale. The production of sports nutrition is aimed at an audience of professional athletes.

Advantages:

  • supplements can improve athletic performance, increase muscle mass and endurance of the body, get rid of fat deposits;
  • the company constantly raises the bar for the quality of its products;
  • sports nutrition has a pleasant taste and excellent tolerability;
  • This brand remains competitive due to its high quality, reasonable price and an impressive range of products.

Disadvantages:

  • There are no growth hormone stimulators, isothenics, glutamines.

Which manufacturer of sports nutrition to choose

  1. Companies that focus on the production of high-quality products for bodybuilders, athletes – MuscleTech, Universal Nutrition and Weider; on release of protein
  2. Companies that focus on the production of high-quality products for bodybuilders, athletes – MuscleTech, Universal Nutrition and Weider; on the release of protein and energy drugs – Ultimate Nutrition.
  3. A manufacturer that pays special attention to the manufacturing process –Optimum Nutrition. No other manufacturer of sports nutrition has such an area of ​​its own factories with laboratories and warehouses; besides, the corporation has developed its own NARRS program, which allows analyzing risk at critical control points.
  4. A corporation that operates on the principle of “More new and less old” – BSN.
  5. Manufacturer, which produces sports nutrition for power athletes – Olimp Labs.
  6. A company that annually pleases with new and high-quality premium sports nutrition products – BioTech USA.
  7. A manufacturer that constantly raises the bar for product quality – SAN Nutrition.