Fitness / / March 29, 2016
Want to quickly become slim?Learn how to correctly apply the sports nutritional supplements!
Today counters downright bursting with different supplements (at least in the capital).Decide what sports product you do not need a person easier to master than a university program in chemistry.Why not just head and share it for us, fitnesistok!There is enought to confusion, especially since one is recommended to drink (eat) before training, and another - right in between sets, and the third supposedly helps recuperate after training.And all this wealth is offered in a variety of cans, bottles and bottles, so just my head is spinning.
We have compiled for you a brief guide to the world of sports nutrition.Remember that these products contain potential allergens such as fragrances and preservatives.So before you buy a big pack, take the smallest of the existing product.Put yourself in the experiment, and only in case of success expend more money on packaging.Action sports nutrition products is never instantaneous.Normally, the body gets used to the new product for 2-3 weeks, and only then begins to benefit.
When to drink plain water?
In our body water is "responsible" for many vital functions, including temperature regulation.For fitnesistki this question of principle.Exercise significantly increase the body temperature.If it was not water, after an hour of intense aerobics you'd have sufficed heatstroke."Refuel" with water before a workout - it's like that pour water into the radiator: Nedolya threatens overheating.Lack of only 2% of body fluids means the decrease of the sports performance by 10%!If you are missing 10% of the water - it is already a high degree of dehydration.Exercises will seem unbearably heavy, and to perform the same number of sets and repetitions, the workers will have to reduce the weight by half.Well, this is not training, but a waste of time.
to put himself into a state of full combat readiness, before training, drink about 200 grams of water.Attention!Drinking water should be slowly, in small sips.If you drink water in one gulp, it would almost immediately in the bladder and ask again.If training lasts an hour or more of 100-200g drink water every 15-20 minutes of training.Wait for thirst is not worth it.It occurs when the body's fluid deficit is already more than a liter.Sports physicians consider that fitnesistka practicing aerobics 3-5 times a week should drink diet over at least 3 liters of water without gas.
When: before, during and after exercise.
When to drink low-carb drinks?
to train at full strength, you need a decent source of energy.Blood glucose is not suitable.It ends already on the 4-8 minute training.Glycogen you provide energy, in other words, in advance, "canned" in muscle and liver glucose concentrate.This reserve is enough to properly train for about an hour.An hour performance drops dramatically, and the body goes to the emergency source of power - begins to "burn through" muscle.However, the effectiveness of the "fuel" is low, so that the same intensity, you do not show.Depletion of glycogen - that is the main cause of muscle fatigue.
Already twenty years ago, studies showed that athletes who drink directly on the training aqueous glucose solution (18-25 g of glucose on a normal bottle of 0.33 liters), are able to exercise longer than those who drank plain water.Based on this fact, the sports industry to create a pleasant low-carb drinks.They will increase your stamina and muscle will save, if you want to train for longer hours.In the course of such a long training should drink 100-200 g drink every 15-20 minutes.
Low-carbohydrate sports drinks are an aqueous solution of sucrose and glucose.These carbohydrates are easily digested and replenish glycogen stores are melting.In addition, many of the drinks included various useful additions.
When: before long training and during it, especially in hot and / or humid weather.
Do I need to drink high in carbohydrates?
Probably not.Drinks high in carbohydrates (a portion of this drink contains up to 110 grams of carbohydrates) are needed when you have to present a sports test like the bike ride a hundred kilometers or hours of hiking trek.High carbohydrate drinks are good for marathon runners, but if you exercise without an extreme, they turn into a bust calories.It would seem that excess sugar as glycogen postponed, but your liver is not rubber, not all carbohydrates together.The excess is converted into fat and hide under the skin.And it is quite useless!
When: only during prolonged and strenuous exercise.
Do I need protein shakes?
It is a protein powder that must be kneaded with water or skim milk.Protein cocktails contain from 40 to 70 grams of protein per serving.Drink cocktails are needed after exercise to ensure muscle building blocks for growth.By the way, adapting to the training, the muscles increase the need for protein.If you leave your protein intake at the same level, there is the risk of stall in performance.The extra protein makes muscles elastic and filled.In general - what you can eat an extra piece of beef, but it was too long to cook.A single protein intake is 40-50 g more kneading is not necessary.The protein has no effect doping.Excess protein in the urine the body will show, that's all.We recommend that you drink a protein shake after a workout.
If you are over 30, a natural protein you should eat less.It is worse to digest and full of fat.It is better to go on protein shakes and even once or twice a week to eat sea fish - tuna or salmon.
When: after intensive strength training.
Who needs fat burners?
active ingredients fat burners - Ephedra, caffeine, chromium picolinate, of L - carnitine and pyruvate.This number is considered the most effective combination of ephedrine with caffeine (currently efedrosoderzhaschie ephedrine and banned drugs).As for the rest, opinions diverge here.weight loss effect is proved only on animals, but what on a man he did not rechecked.Themselves and picolinate and L - carnitine and pyruvate are considered useful because they and sold as supplements.Another thing is that their properties szhiroszhigayuschie science is not proven.
Professional fitnesistki opt ephedrine with caffeine.In addition, such drugs are "comfortable" that the "bid up" mentality.Nervous excitement helps to spread.It must be remembered that this type is not suitable szhiroszhigatelya lactating mothers, pregnant women and people with heart failure.(Currently efedrinosoderzhaschie additives are prohibited).
When: during the period of training, aimed at weight reduction.
When it makes sense to take a meal replacement?
This type of additives appeared only recently, when it became clear that the state of the figure depends not so much on the quantity eaten as on the ratio of proteins, carbohydrates and fats in the diet.Each pack contains a powder substitute macronutrients in perfect proportions.Energy value portion is about 300 calories, which is equivalent to one-time food intake.These supplements are convenient as a snack on the go, when there is no time to eat normally.In professional fitness food substitutes used in the stage of "grinding" figures, especially when you have to observe a strict diet.Substitutes food here is really convenient - no need to wrestle with counting calories and specific carbohydrate, fat and protein.Experiments on the complete replacement of natural products of the food additive showed its complete safety, even in the case of a six-month application.(Then the experiment did not continue due to lack of need).
When: after training, and at the stage of weight loss.
mineralized What about sports drinks?
among some scientists There is a persistent belief that water is necessary for athletes to enrich minerals.Like, those salts are derived then from then, well, salt deficiency impairs athletic quality of muscle.In addition, if the water is better absorbed by the body when it contains mineral salts.However, a substantial loss of mineral salts threatens a marathon.Strength training and aerobic fitness are not accompanied by dangerous sweating.
To fill a possible shortage of mineral salts in the body, such drinks are also not suitable.Soleil in them too little.Undoubtedly only one: at the drinks taste good and because they are easy to drink.And they can enjoy more than just water.Is it worth it to pay more for such "convenience", you decide.
recovery after exercise
Even if you do not consider yourself to be a fan of fitness, you need to take sports supplements after exercise.Within 30-40 minutes after fiznagruzok acts so-called "carbohydrate" window when weakened muscles like a sponge to absorb sugar.Recently, scientists have discovered that the same rule applies to the protein.And it is absorbed by accelerated tempo.If thoroughly refuel immediately after exercise, the recuperation efficiency and accelerate the training will increase.However, eating in the locker room you are unlikely to succeed.And you do not climb into the stomach solid food.Protein-carbohydrate drink - perfect escape.You can order it in the club bar, but you can prepare in advance and bring a thermos.
The rule is: drink should contain 0.5 grams of protein and 0.7 grams of carbohydrates per kilogram of your body weight.If, for example, your weight - 59 kg, after exercise you need somewhere 24 g protein and 40 g carbohydrate.From natural products are considered to be boiled beans, beans and soy.They contain proteins and carbohydrates in a similar proportion.
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