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.

Gainers – effective builders of your muscles, the best in 2019 | Top supplements

Gainers – effective builders of your muscles, the best in 2019 | Top supplements

What is a gainer? You are working hard in the gym, doing the right exercises, increasing the mass, but the mirror is in no hurry to show you the desired round shapes. You make even more effort, you train until you lose your pulse, you even try to eat more – and the result is an hour for a teaspoon. And it would not be so insulting, but a friend who has been training on the same program as you, has seen radical changes in six months.

What is the matter? Do not rush to blame yourself and blame for the fact that you are trying little. Perhaps your body has an accelerated metabolism or it does not build muscle. Metabolism rate is an individual trait of a person along with eye color or skin type. For a complete picture of your metabolic processes, you can enroll to an endocrinologist, but for now you can make a verdict: your body quickly burns energy and almost does not accumulate muscle mass.

The solution lies on the surface: start to consume much more protein and carbohydrate foods. Protein is the building material for muscles, and carbohydrates are the energy that an athlete needs for intense training. However, does everybody have the opportunity to have nourishing cereals, rich meat soups, buckwheat with chicken breast 4-5 times a day? Does everyone even have the opportunity to fully eat up to 4 times a day? Of course not.

Special formulations for athletes come to the rescue – gainers. These are powder mixtures that can be dissolved in water / milk / kefir and taken as an additional source of nutrition. Gainers consist of proteins (soy, milk, peas) and carbohydrates (“fast” and “slow”). Do not confuse gainers and regular protein shakes: the latter do not contain (or contain in very small quantities) carbohydrates, while in the gainers they are present in a large percentage.

Athlete and post-workout shake
Athlete and post-workout shake

How do gainers help you gain muscle mass?

Protein, which is part of the gainers, is a building material for muscles. And carbohydrates provide the body with energy and do not allow the body to take energy from already existing muscles. Thus, with intense workouts in athletes taking weight gainers, muscle mass is growing rapidly and rapidly. Attention: the use of gainers without intensive training is highly undesirable: it leads to the banal obesity of the body. This is another difference between gainers and protein shakes, which can be taken for weight loss.

The recommended portion of a gainer contains from 350 to 1000 Kcal. Therefore, they are accepted by those athletes who have no problems with weight gain, but who need to quickly get into shape before a competition. Accept and wrestlers who want to go to a higher weight category. However, gainers are always a temporary measure. After the desired weight is reached, it is necessary to switch to a regular protein shake in order to maintain the gained mass.

Recommendations for use

A portion of the powder 60-100 g, diluted with a liquid, to drink either an hour before a workout, or half an hour after it – to recover. If the intensity of training has decreased or the athlete is forced to abandon training for some time, it is not necessary to take gainers, because the body will not grow without loads or even maintain muscle mass.

Advantages of gainers:

  • additional nutrition for athletes who simply do not have the opportunity to take full meals often;
  • quick muscle mass gain for bodybuilders and powerlifters;
  • convenient release format – just dilute the powder with water / milk / kefir in a shaker;
  • rapid recovery of the body after a hard workout;
  • convenient to take on the road or in the gym.

So, you firmly decided to intensively build muscle mass and enter a gainer in your diet. How to choose the one that is right for you? This will help you rating the best and most popular gainers in 2019.

Are you ready to see best mass gainers?
Are you ready to see best mass gainers?

Best gainers 2019

  1. DYMATIZE NUTRITION SUPER MASS GAINER
  2. MUSCLE JUICE REVOLUTION 2600
  3. UNIVERSAL NUTRITION REAL GAINS
  4. UP YOUR MASS
  5. WEIDER MEGA MASS 4000
  6. OPTIMUM NUTRITION SERIOUS MASS 6LB
  7. BSN TRUE-MASS
  8. SAN MASS EFFECT REVOLUTION
  9. MASS TECH PERFORMANCE SERIES

DYMATIZE NUTRITION SUPER MASS GAINER

The composition of this gainer a huge amount of carbohydrates, and the percentage of them is 5 times more than the content of proteins. So the product is more suitable for restoring the energy balance of the body after intensive training. The manufacturing company decided to focus on maximizing the cost of the mixture (within reasonable limits), but there are still some vitamins, trace elements and creatine in the composition. This is just a find for subtle ectomorphs, in which the metabolism burns calories at the speed of sound. Per serving 1280 Kcal.

Top gainers: Super Mass Gainer
Top gainers: Super Mass Gainer

Advantages:

  • effective suppression of catabolism, a strong increase in anabolism;
  • energy value is very high;
  • complex of minerals, vitamins, creatine;
  • the price is fully consistent with the high quality of the goods.

Disadvantages:

  • very low protein content. Not suitable for those who just need to build muscle mass – more to restore the required energy level of the body.

MUSCLE JUICE REVOLUTION 2600

Often chosen by professional athletes brand food. The composition of several types of protein (total content – 25%), a huge number of amino acids. The rest is composed of complex carbohydrates, polyunsaturated fatty acids, calcium, iron, glutamine and enzymes. In servings (4 scoops) 1020 Kcal, of which fat – only 80 Kcal. The mixture is very well absorbed by the body and gives noticeable results.

Top gainers: Muscle Juice Revolution 2600
Top gainers: Muscle Juice Revolution 2600

Advantages:

  • excellent composition, content helping to digest proteins and carbohydrates;
  • high protein content;
  • very affordable price;
  • there is packaging on 5040gr;
  • strengthening the body.

Disadvantages:

  • It is difficult to choose the right portion so as not to gain excess fat.

UNIVERSAL NUTRITION REAL GAINS

This mixture actively suppresses catabolic processes in the body, intensifying – on the contrary – anabolic. Casein, a number of trace elements and inulin help to slow down the metabolic process. A high content of various carbohydrates saturates the body with energy, and a complex of several different proteins and a variety of amino acids contributes to effective and rapid muscle growth during intensive training. There are options with different food additives, which makes the mixture also tasty. In one portion – 605 Kcal.

Top gainers: Real Gains by Universal Nutrition
Top gainers: Real Gains by Universal Nutrition

Advantages:

  • artificial suppression of catabolism and increased anabolism;
  • composed of various origins proteins and many amino acids;
  • very affordable price;
  • the presence of different tastes;
  • There is a pack of 4800 grams.

Disadvantages:

  • carbohydrate, in fact, one – and this is ordinary sugar. With a decrease in the intensity of training in the body
  • immediately stores fat reserves;
  • if the bodybuilder will be limited to power loads alone, fat deposition is inevitable – cardio loadings need to be
  • injected, which is not what everyone likes to “roll”.

UP YOUR MASS

The mixture contains a high amount of protein for muscle growth and slow carbohydrates, which do not form fat, but give the athlete a lot of energy. A distinctive feature of this gainer is the incorporation of a large amount of vitamins and minerals in the composition, i.e. the mixture, among other things, is also a balanced vitamin complex. Gainer enhances anabolism and generally suits both ectomorphs and endomorphs – the only difference is that they need a different amount of powder to take. In one portion 520 Kcal.

Top gainers: Up Your Mass by MHP
Top gainers: Up Your Mass by MHP

Advantages:

  • slow (long) carbohydrates do not contribute to the buildup of fat;
  • amino acids and casein will quickly restore muscle tissue after exercise;
  • suitable for people with any type of shape and metabolic rate;
  • vitamin and mineral complex;
  • there are packagings for 908g, 2270g and 4540g.

Disadvantages:

  • only soy protein, not the best;
  • some tastes are sweet.

WEIDER MEGA MASS 4000

The composition of this gainer is such that there are 3 times more carbohydrates in it than proteins (there are only 20g of them per serving). Hence the low price: carbohydrates are cheaper than proteins. The mixture is obviously not suitable for endmorphs, since they will be deposited with fat. But for the ectomorph mixture is very useful. Muscles will grow slowly but surely. In general, a gainer aims more at recuperation after a workout. Contains a vitamin and mineral complex. In one portion 368 Kcal.

Top gainers: Mega Mass 4000 by Weider
Top gainers: Mega Mass 4000 by Weider

Advantages:

  • very quickly restores the body after exhausting workout;
  • affordable price;
  • ectomorphs gradually gain mass;
  • useful complex of vitamins and minerals.

Disadvantages:

  • weight gain is extremely slow;
  • low energy value per serving. Fast product consumption.

OPTIMUM NUTRITION SERIOUS MASS 6LB

As part of this gainer there is a huge amount of carbohydrates, the powder has the highest energy value. In combination with intensive strength training provides a rapid increase in mass. You can take before training as a stock of building materials for muscles, and after – to restore the normal energy level of the body. Excellent for ectomorphs, but completely unacceptable for endomorphs, as it turns the latter into round koloboks. Per serving 1250 Kcal.

Top gainers: Serious Mass by ON
Top gainers: Serious Mass by ON

Advantages:

  • huge energy value;
  • rapid saturation of the body with energy, recovery from stress;
  • affordable price;
  • vitamin-mineral complex in the composition.

Disadvantages:

  • It is contraindicated in endomorphs, as it intensively adds fat mass to the body.

BSN TRUE-MASS

In this gainer, proteins and carbohydrates are perfectly balanced, they are contained approximately equally, which ensures muscle growth with minimal risk of gaining excess fat. The complex of proteins of different origin still actively nourish and build up muscles after workout, and long carbohydrates practically do not go into fats, but they help to better assimilate proteins. In one portion 626 Kcal.

Top gainers: True-mass by BSN
Top gainers: True-mass by BSN

Advantages:

  • a complex of proteins of different digestibility gives an effective increase in muscle mass;
  • slow carbohydrates almost do not give fat and help proteins digest;
  • complex of vitamins and minerals.

Disadvantages:

  • the price is higher than many other gainers, but it is justified by the composition.

SAN MASS EFFECT REVOLUTION

The mixture contains a complex of several proteins in combination with casein (for better digestibility) and a complex of slow and fast carbohydrates. The composition provides a quick set of muscle mass, and providing the body with a shock dose of energy. This mixture is a godsend for lean and weak ectomorphs, it can be used with caution by mesomorphs and is contraindicated for endomorphs, since it will add fat to the sides on the sides. In one portion 1105 Kcal.

Top gainers: Mass Effect REVOLUTION by SAN
Top gainers: Mass Effect REVOLUTION by SAN

Advantages:

  • huge energy value;
  • very high product quality;
  • the rapid growth of muscle mass;
  • improving the overall condition of the body.

Disadvantages:

  • contraindicated in people with a tendency to be overweight;
  • no vitamins, not enough minerals;
  • as carbohydrates – ordinary sugar.

MASS TECH PERFORMANCE SERIES

As part of a huge content of proteins and relatively few carbohydrates (and those – slow) – if with caution, even endomorphs will do. Plus the highest content of creatine in comparison with analogues. The product is wonderfully suitable for those who want to rapidly build muscle mass, while not overgrow with fat. Moreover, the product contains Omega-unsaturated fats that displace saturated fats. In a portion of 1000 Kcal with 63g protein.

Top gainers: Mass Tech by Muscletech
Top gainers: Mass Tech by Muscletech

Advantages:

  • perfectly balanced composition, omega-fatty acids, slow carbohydrates – all this does not allow the body to
  • accumulate fat;
  • huge energy value per serving of the product;
  • high content of proteins and keratin, which increases the strength of the athlete;
  • even endomorphs will do, if you do not exceed the recommended dose and train intensively.

Disadvantages:

  • the relatively high cost, however, is fully justified.