Is sports nutrition really that important? Sports nutrition for beginners

Today, almost any beginner who crosses the threshold of the gym begins to worry about the question of what to eat so that the results in the gym grow by leaps and bounds.

How a beginner should eat is a question that requires careful consideration, and not only in terms of sports supplements, it is important what natural foods rich in protein will provide adequate nutrition for muscle growth.

As a rule, before starting training, a novice athlete thinks about purchasing sports nutrition; naturally, it cannot be otherwise, since no one has canceled the myths about the magical properties of protein or gainer, the abundance of online sports nutrition stores and advertising promising maximum progress in 6 weeks, also left their mark.

It could not have happened without quotes, who already at the first introductory training, akin to a general practitioner, writes out a prescription from the list of vital sports nutrition products that can only be purchased from him at very “favorable” prices.

Sports nutrition for beginners or nutrition for muscle growth

To begin with, without going into deep details, so as not to confuse a beginner, we will define what sports nutrition is and consider the main types of sports nutrition products.

Sports nutrition– these are specially developed food products rich in protein, as well as products of special composition, which are produced as a source of additional nutritional elements, vitamins, amino acids, various endocrine stimulants and means for strengthening joints and ligaments, for people involved in sports or leading an active lifestyle.

The main goal and task of sports nutrition is to improve the quality of life of an athlete, thereby sports nutrition is designed to help improve athletic performance, improve health, and normalize body weight.

Dietary Supplement Categories

Protein-rich foods (Proteins) – whey, milk, egg, casein and soy, as well as complex proteins, combining several types of proteins at once

Carbohydrate-protein mixtures (gainers) – may have different percentages of protein and carbohydrates, usually on average 30\70, respectively.

Amino acids – complex, BCAA (Branched Chain Amino Acids) – branched amino acids, and individual Glutamine, Arginine, Lysine, Alanine, Taurine.

Special preparations – fat burners, preparations for joints and ligaments, vasodilation, energy drinks and ATP batteries, etc.

This is, of course, not the entire list, because the sports nutrition industry market does not stand still, new products appear every day, created through many years of scientific research, but we will leave this for another time, today we are considering only the most important and necessary products in the diet of a beginner in iron sports.

We have looked at the main types of sports nutrition, now we will look at sports nutrition for beginners, and what a beginner should eat.

The answer is simple - a beginner in the gym needs to eat; quality nutrition is a mandatory and necessary condition for progress!

Everyone needs to eat, both people who are not involved in sports and athletes, and it doesn’t matter whether you are new to the gym or a pro, only the portions differ.

Let's look at the portions, depending on gender, body type and lifestyle, each human being needs a certain amount of useful substances to maintain vitality, which are contained in natural products, and some are even produced by the body itself.

If, for some reason, the daily food intake cannot provide the human body with the necessary amount of nutrients, various supplements come to the rescue, and this is where we remember about sports nutrition.

According to scientific definition, people are divided into somatotypes, in general terms they are:

Ectomorphs – thin and have difficulty gaining muscle mass

Mesomorphs – naturally athletic and muscular, but also prone to gaining excess weight

Endomorphs – prone to obesity, have a slow metabolism

For each body type there is a separate training strategy and diet, but this is if your body fits the classic definition, which is actually very rare. Therefore, for each person you need to individually select both a training program and a nutrition plan, and it is better to do this yourself, having thoroughly studied your body over many months or even years spent in the gym. No trainer will study your body better than you.

At the initial stage of training, regardless of body type and goals, the main tasks in the gym are:

The nutrition of a beginner jock or fitness cutie has its own characteristics, regardless of body type. Beginners with strength training need a balanced diet and foods rich in protein, for starters, you can start with 2 g per 1 kg of your own weight per day, then with increasing fitness and appetite gradually increase to 3-4 g. per kg of weight.

As for carbohydrates, everything is individual, the recommended norm is from 2 to 7 grams per 1 kg of body weight, depending on the volume and type of training, as well as the goals set. If the goal is fat burning, then 2 grams will be sufficient. carbohydrates per kg of weight, and if you work for weight, then the amount of carbohydrates per kg of weight can reach 7 or more grams.

Where do we get all these grams per kg of weight?

Everything is quite simple, all the necessary proteins and carbohydrates are found in natural products.

The best natural foods rich in protein - eggs, cottage cheese, meat, poultry, fish, dairy products

the best natural sources of carbohydrates are various cereals and cereals, baked potatoes, bananas and other fruits, wholemeal black bread, durum pasta.

You are probably asking, where is sports nutrition here, since the article is about it? That’s right, the article is about what sports nutrition to choose for a beginner training in the gym, and the best sports nutrition for a beginner is natural products.

Rating of the 5 best natural products in the categories of proteins and carbohydrates, in terms of availability and quality:

Protein-rich foods

1. A chicken egg is the cheapest source of protein with the highest degree of digestibility, the so-called reference protein. 1 whole egg contains 5-7 grams. squirrel.
2. Natural cottage cheese is the best source of casein protein and has a higher degree of digestibility than meat. It takes quite a long time to digest, so it is ideal to use before training and before bed. The largest amount of protein in low-fat 0% cottage cheese is 18 g. protein per 100 g. product.
3. Chicken breasts - a classic diet for athletes, 100 g. contains 23 g. protein and in addition a set of vitamins, micro and macroelements
4. Fermented milk starter - not every adult body can accept milk in large quantities, so we chose sourdough; fermented milk starter also contains a huge amount of beneficial bacteria that have a positive effect on the body’s immunity and stomach microflora. 1 liter of starter contains 30 grams. squirrel, which is not bad at all, especially in the summer when you are thirsty.
5. Tilapia is a fish that contains as much as 26 grams. protein per 100 g. product with a minimum amount of fat, as well as many useful elements. You can find it in any fish store.

Carbohydrate-rich foods

1. Buckwheat is the queen of porridges, this product bears such a proud name, and it’s hard to argue; buckwheat contains large quantities of vitamins B2, B6, B1, a lot of iron and magnesium. In 100 gr. boiled buckwheat contains 20 grams. carbohydrates.
2. Rice is a pairing for chicken breasts, the same classic diet for athletes, contains vitamins B2, B6, B1 and a lot of fiber. In 100 gr. boiled rice contains 28 grams. carbohydrates and 2.6 g. squirrel.
3. Bananas contain fast carbohydrates, so it is ideal to eat before training to quickly obtain the necessary energy and after training to close the “carbohydrate window”. Bananas are rich in potassium and magnesium, vitamins B6, B12. One medium banana contains 40 grams. carbohydrates
4. Nuts are an ideal snack for an athlete and a storehouse of vitamins and minerals. On average, nuts of different types contain 16-30 grams. carbohydrates per 100 g. product.
5. Durum pasta contains a low glycemic index, no more than that of buckwheat and rice, but it is high in calories and is well suited for nutrition during the period of weight gain. Contains 30 g. carbohydrates and 5 gr. protein per 100 g. cooked product.

Now let’s take for example a man weighing 75 kg who decided to work out in the gym and wants to become bigger and stronger, as mentioned above, at the initial stage 2 grams will be enough. protein per 1 kg of body weight, you get 150 grams. protein per day. In terms of carbohydrates, it will be about 375 grams. per day.

Let's make an approximate daily nutrition calculation based on product ratings:

Proteins: 2 eggs - 12 gr., 1 pack of cottage cheese 0% - 40 gr., 2x150 gr. chicken breast – 69 gr., 1 liter of sourdough – 30 gr. Total – 151 gr. squirrel

Carbohydrates: 300 gr. boiled buckwheat – 60 gr., 300 gr. boiled rice - 84 gr., 2 bananas - 80 gr., 300 gr. boiled pasta – 90 gr. Total – 314 gr. carbohydrates

In this case, we received the required amount of protein and carbohydrates exclusively from natural products and, as you can see, we did without gainer and protein.

You can create your own sports menu based on your goals and objectives, cut carbohydrates if you want to lose weight, add more if you gain weight. Select protein products to suit your daily protein intake.

Sports nutrition for beginners: pros and cons

Should I resort to nutritional supplements or are natural products sufficient?

In this article, we wanted to show you that sports nutrition is not a panacea and you can get the nutrients your training body needs from natural products. Therefore, first, review your diet, whether it contains foods rich in protein in sufficient quantities, whether there are enough carbohydrates, and create your first sports diet.

Start eating right, because sausages and ham are not a source of protein, they are a source of fat, and only then start surfing the Internet in search of sports nutrition.

If for some reason you cannot get the required daily amount of proteins and carbohydrates from natural products, then use sports nutrition or even.

For beginners training in the gym, the following scheme for taking sports nutrition according to body type is suitable:

Endomorphs– protein after training and at night, preferably complex protein after training, casein at night, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.

Ectomorphs- gainer as a second breakfast and after training, protein during the day and at night, preferably casein protein before bed, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.

Mesomorphs– whey protein after training and casein protein before bed, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.

At this stage of your training activity, perhaps this assortment of sports nutrition will be enough, you can add multivitamins in courses and the complex for a beginner is ready.

Remember, no sports nutrition, regardless of brand and cost, can replace natural products!

Sports nutrition is just nutritional supplements, not miracle drugs; all results are achieved solely by your hard work in the gym, proper natural nutrition and regimen.

The best on the site

Increasingly, athletes are interested in sports nutrition for beginners. Words such as sport and nutrition cannot but evoke positive emotions, but what is hidden behind this term? Despite the fact that this type of stimulation has been recognized all over the world for quite a long time, there are still some individuals who are extremely skeptical about this phenomenon. It is clear that often such statements come exclusively from those people who do not have sufficient information and are clearly far from starting to take sports nutrition.

Sports nutrition - what is it?

It’s worth immediately dispelling all sorts of myths about this and informing us once and for all that sports nutrition has nothing to do with doping, steroids, or even more so with any chemicals. This is due exclusively to organic or natural raw materials.

Sports nutrition for beginners is often obtained through high-tech processing, using only natural products of natural origin.

Why and who should take sports nutrition?

In order to decide on nutrition for a beginner, you must first set priorities, because an ordinary lifestyle is somewhat different from a sports one. Once a person decides to cross this line, there is no turning back, since then the results will not be achieved. In order to proudly wear the title of an athlete, you need to put in a lot of effort.

Naturally, the most global changes will concern the diet, since this is the key to success. Because of this, first of all, results, and the entire sports industry as a whole, completely depend on nutrition.

Reasons for use

Answering the question of why sports nutrition is necessary for beginners, we can immediately note that the main purpose is to provide the athlete’s body with all the necessary minerals, vitamins and nutrients that it requires as a result of intense training. But some may argue that all the elements the body needs can be obtained directly from the food a person eats every day, but in fact, the same effect is unlikely to be achieved for a number of reasons:

1. The body is not able to absorb such an amount of food to get at least 3000, or even 6000 kcal per day. At the same time, some foods simply cannot be absorbed 100%, and sports nutrition implies concentrates of easily digestible nutrients that provide all the necessary vitamins, but do not overload the body.
2. There is a specific list of products that contain the necessary components for an athlete, but due to the fact that they are in a form inappropriate for an athlete, you have to immediately buy a whole set of sports nutrition for beginners. For example, whey protein and creatine.
3. Thanks to sports nutrition, you can distribute your financial costs as efficiently as possible, because a sports diet involves a large amount of waste.
4. All manufacturers who create such products first of all enrich them with special components, thanks to which all food additives are absorbed much faster.
5. Sports nutrition contains practically no fat, so such products will be relevant for people who have problems with excess weight.

Thus, sports nutrition for beginners can maximize performance and performance. But at the same time, there is no need to place high hopes on these products, since this is not a panacea. Thanks to these products, you can only supplement your diet, but certainly not completely replace it. If used competently and correctly, it can really help achieve great results in sports.

Sports nutrition for beginner bodybuilders

It is worth noting that all strength sports that are aimed at improving the figure and building muscle mass require a special diet and its careful development. This is why sports nutrition is very important for bodybuilders (both beginners and professionals).

Intense loads must be accompanied by the maximum possible recovery. Nutritionists who work with athletes assure that for normal growth and muscle development, an average of 2-4 g of protein should be consumed per kilogram of body weight. Thanks to simple arithmetic calculations, anyone can calculate the daily protein requirement, which will correspond to their weight. After this, it will be possible to understand that such an amount of food per day is simply impossible to take. This situation can be observed not only with proteins, but also with other essential substances.

Thus, sports nutrition for powerlifters and bodybuilders is a must.

Sports nutrition rating

In fact, you need to understand that there are quite a large number of different supplements, some may help better, others worse, but to one degree or another, they may all be needed by an athlete. For this, a sports nutrition rating is needed, which includes the following components:

Protein remains the main and most effective complex that is necessary for building muscle mass; it certainly occupies the main place in the diet of any athlete. Such supplements became relevant more than 10 years ago and gained popularity quite quickly due to their instant absorption. The leader among such drugs is Iso Sensation Ultimate Nutrition, which is unique due to its formula, which includes colostrum, which enters the body with mother's milk and helps the growth and strengthening of the immune system.

Creatine confidently takes second place. As for this active substance, it is a kind of fuel for muscle contraction; the more it enters the body, the more resilient the muscles become. Therefore, it is also indispensable for effective training. By the way, recently, in the course of research, it became clear that creatine supplements turned out to be much more beneficial than expected. That is why it is included in almost all nutritional sports supplements. Among the best products for power sports is Mesomorph APS, which was able to combine all the unique technologies.

BCAAs (branched chain amino acids) are largely consumed during physical activity and training, and therefore require replacement. It is because of this that BCAAs remain popular and in demand due to their indispensable functions. By the way, they have one of the key roles in the protein response in muscles. Thus, the obtained result will be consolidated. The company released which remains the most popular due to the absence of soy and instant absorption. It can also be purchased in capsules, which is quite convenient.

Microelements and vitamins are also very necessary, because any athlete understands that the smooth functioning of the body can only be ensured with the support of the necessary rich and useful substances. The same leader Optimum Nutrition produces a unique multi-mineral called Opti-men, which shows very good results due to its high concentration.

Fat burners are necessary for an athlete during the period of muscle drying and to combat fat cells. The most powerful product in this line is called Lipo 6 Black Nutrex, which uses multiphase technology and has not only a long-lasting, but also a fast effect.

Nutritional supplements that are distinguished by their maximum digestibility are gainers. They contain an increased percentage of carbohydrates, proteins and other essential substances. Mass Effect Revolution SAN NEW is the undeniable leader that was created for professional athletes, thanks to its unique formula you can easily cultivate your mass.

They are a whole range of active supplements, the main task of which is to produce testosterone. Such substances are not recommended for use by persons under 22 years of age due to their pronounced anabolic effect. As for the most powerful stimulant, the choice is definitely HyperTEST Axis Labs; it regulates estrogen and increases muscle anabolism.

The popularity of a particular product is due to its rationality and effectiveness. At the moment, there are a large number of different drugs that each athlete selects for himself individually. The effectiveness of sports nutrition will be determined based on the dosage, systematics and its combination with other drugs and products. We should not forget about the quality for which the manufacturer must be responsible, be it sports nutrition for joints or any other purposes.

The dangers of sports nutrition: truth or myth

It seems like the controversy will never end. The harm that sports nutrition can bring to joints can only be caused if its use is incorrect and gets out of control, and in all other cases these are just statements of skeptics who have neither experience nor even knowledge in receiving these products.

And the path to the top of glory is full of mistakes. It is possible to achieve some professional results only by fully studying your body and selecting a treatment program specifically for it. It is worth remembering that high-quality sports nutrition, which is produced by recognized leaders and professionals, really works and helps to achieve the desired result.

The modern sports industry dictates new rules in strength sports, so athletes involved in powerlifting and bodybuilding are simply obliged to follow them.

Athlete dietetics

Naturally, sports nutrition intersects very closely with the diet of athletes, because only a doctor can explain all the nuances of how to take sports nutrition without harming your health. This is done on the basis of an examination, and, if necessary, some simple blood and urine tests. Despite the fact that sports nutrition is a product not only of professional athletes, when developing a complex for your body, you must definitely contact the appropriate specialist for help. After all, any load implies a special diet, which will not only help you achieve results, but can also be harmful to your health, so you need to take sports nutrition very carefully. A nutritionist should advise which one is better to choose.

Why are these products needed in a sports diet?

Creatine - increases strength gains.

Amino acids - break down protein. At the same time, it is very important that the athlete receives a full complex of essential amino acids.

Gainers are nutritional supplements that promote the growth of lean mass. The main components are proteins and carbohydrates.

Proteins help burn excess fat and increase body weight. The main component is protein - the main building material of the body.

Fat burners - as the name implies, help destroy fatty tissue and speed up metabolism.

Energy drinks - support high levels of strength thanks to the content of fructose and sucrose for training.

Multipacks are a complex type of drug that contains a lot of sports supplements.

It is worth noting that any of these substances is a necessary component for comprehensive sports nutrition.

The main conditions for effective sports nutrition

Before you take sports nutrition, you need to understand a few principles:

• The diet must be individual and developed by a nutritionist or doctor.
• Only foods that promote physical development should be consumed.
• Dieting.
• Regular training.
• Comprehensive intake of sports nutrition and their impeccable quality.

In order for a beginner to be able to get results that are worthy of professionals in the future, it is necessary to choose exactly those products that are worthy of champions. Products must have a patent and be recommended by specialists and professional trainers.

A strong and beautiful body will indicate that you have a strong-willed character and are strong in spirit. Thanks to daily training, you can lay a solid foundation not only for your sports career, but also for good health, where sports nutrition will act as the material for this foundation.

What to choose first

It is important to remember that only together with rest, training and nutritious food can you take sports nutrition. Recommendations for beginners from various experts are as follows. It is necessary to start taking good protein and a mineral-vitamin complex. In this case, the start of training will be due to a fairly rapid gain of muscle mass, and there will be no need to turn to specialized supplements. But as soon as the process begins to slow down, it is worth starting to use special complexes. It must be remembered that sports nutrition for beginners should contain a minimum of all kinds of additives.

So, for a beginning athlete, it is important to strictly adhere to a training schedule throughout the year, together with a natural (balanced) diet. In this case, sports nutrition must be introduced gradually, starting with vitamins that simply support the body, and then gradually move on to protein complexes.

As for women (according to Evgenia Izidorova, a personal trainer, MS), sports nutrition for beginner girls should contain a large amount of guarana and L-carotene. Together they can give a lot of energy and burn fat as quickly as possible. These are the main components that should interact perfectly with other additives.

The term “sports nutrition” combines preparations and concentrates specifically designed for people involved in strength sports. Sports nutrition for beginner athletes aims to increase strength, endurance and muscle mass. Now let's look at the main types of products that beginners need.

The need for sports nutrition

Athletes during periods of intense training and high loads require much more energy, which a regular diet cannot provide - to progress in bodybuilding and powerlifting, athletes require additional sources of calories and building elements for muscles.

It is worth understanding that any sports nutrition is only an additive to the main diet; without proper nutrition, sports supplements will not give any results.

Novice athletes are often wary of sports nutrition, confusing nutritional supplements with pharmacological drugs used by experienced and professional bodybuilders. In fact, you shouldn’t be afraid of sports nutrition - all supplements and concentrates consist of the same natural substances as regular human food and cannot cause harm to the body, if, of course, they are stored and consumed in accordance with the instructions.

The difference between sports nutrition and regular food is its concentration - a property that allows supplements to be absorbed much faster and more completely. In this case, the body does not need to spend additional energy on digestion.

Girls who train in a fitness club will also benefit from sports nutrition. It would be ideal to add whey protein, BCAA and multi-vitamin complexes (for example, Opti-women) to the main diet.

The caloric value of one glass of carbohydrate-protein mixture can be much higher than that of a plate of potatoes with meat: this does not mean that athletes need to stop eating regular food and switch only to supplements. Beginners should understand that sports supplements are just an addition to an athlete's diet and will not work on their own without regular training and a special sports diet.

Classification of sports nutrition

There are several types of sports nutritional supplements that are especially necessary for beginners:

1. Vitamin and mineral supplements;
2. Whey protein complexes.

Let's consider the purpose and principles of action of additives in more detail.

1. Gainer. Gainers are protein-carbohydrate mixtures for increasing weight and quickly replenishing energy costs. The use of gainers allows novice athletes to achieve a significant improvement in strength performance and weight gain due to the supply of calories and building protein when the athlete really needs it - directly during strength exercises or immediately after training.

Gainer influences the growth and regeneration of muscle tissue by introducing easily digestible protein into the body and creates an energy basis for more intense and prolonged training.

Beginners should know that the gainer is only suitable for ectomorph athletes (thin build). Otherwise, carbohydrates will be stored as excess fat.

2. Creatine. Creatine monohydrate is a nitrogen-containing acid that is involved in the metabolic and energy processes of muscle and nerve cells. Strength athletes use creatine to increase strength and muscle mass.

Creatine allows you to release a large amount of energy in a short period of time, gives muscles relief, and promotes the rapid recovery of athletes after hard training.

3. Amino acids. Amino acids are the building blocks from which all protein molecules in the body are formed. Without additional amino acids in bodybuilding, weight gain is impossible. Amino acids are also necessary for:

• Restoring the body after training;
• Catabolism of subcutaneous fat;
• Receiving energy;
• Increasing muscle strength.

A special role for athletes is played by 3 amino acids - valine, leucine, isoleucine, united by the general term - BCAA (from English - branched-chain amino acids). These amino acids are taken by bodybuilders in the form of separate nutritional complexes. BCAAs in combination with other supplements provide a “quick start” for the athlete.

4. Proteins. Proteins consist of amino acids connected in chains. In bodybuilding, proteins are needed to obtain the amount of protein necessary for growth, as well as for weight loss and “drying”.

Whey proteins are especially useful for beginners - concentrated mixtures of proteins obtained from whey. These proteins are also called “fast” because they have an increased rate of absorption in the gastrointestinal tract. This creates a high concentration of free amino acids in the blood and muscle tissue, which promotes productivity and duration of training.

Selection of sports nutrition

Beginners need to choose sports nutrition taking into account individual morphological characteristics and current sports goals. The product must be of high quality, produced by a well-known company with an impeccable reputation, balanced and have a reasonable cost.

Don't be afraid of overdoses or any side effects. Sports nutrition is not anabolic steroids, in any case, there is more benefit from it than harm

If possible, buy sports nutrition from trusted companies and in civilian stores. Sports nutrition is not often counterfeited, but it’s still better to be safe

The highest quality supplements are produced by companies such as Optimum Nutrition, BSN, MusclePharm, Universal Nutrition, USPlabs, Dymatize.

When purchasing sports nutrition, many athletes have a question about how to properly and at what time to consume protein, gainer, creatine or BCAA in order to get the maximum effect from training in the future. In this article, we will point out the main recommendations that should be taken into account when consuming sports nutrition throughout the day.

Protein

It is advisable to mix various proteins with milk. If milk is poorly digestible, then it should be mixed with regular drinking water. You can drink protein in the morning, at night, between meals and after training, depending on the type of protein and your goals.

Gainer

Also mixes with milk or water. Gainer must be drunk after training, as well as between meals and in the morning. Consuming weight gainers at night can lead to unwanted fat growth. The amount of gainer should be calculated based on how many calories you need to get per day.

Creatine

Contrary to the statements of some manufacturers that creatine should be taken with food or protein, creatine is best consumed separately and in its own form, i.e. not as part of a protein or gainer, but in a separate form or together with the transport system. or with the transport system it will be much better! It is better to drink creatine separately between meals, stirring it in grape juice, 5 grams of creatine per 1 glass of juice. If creatine comes with a transport system, usually a mixture of carbohydrates, then creatine can be mixed in water, since the carbohydrates that come with creatine will replace grape juice. Creatine is drunk separately from everything else so that during the digestion process it does not collapse and turn into a useless product; the transport system and grape juice are used for the same.

Amino acids

Amino acids can be drunk with water, juice, any liquid, both in the morning and during the day, and between meals, and at night, as well as with food, before eating food and after, i.e. at any time, they will be learned always and at any time.

BCAAs

It is better to drink BCAA or BCA before, during and after training; this is the ideal time to consume it with water, juice or any other liquid. You can drink them with food, protein, or just about anything. For the effect of BCAA to be felt, you need to drink about 5 grams at one time. In general, they are consumed from 5 to 20 grams at a time. Naturally, 1 gram of BCA will have an effect, but not what you expect from them.

Glutamine

A very delicate and unstable amino acid, glutamine must be mixed in water and drunk immediately. It is best to drink glutamine separately between meals or in the morning and at night, but you can also mix it with protein or gainer or regular food. The dosage of glutamine should be from 5 to 20 grams, since most of it is destroyed in the stomach without ever entering the blood.

Vitamins, minerals

Vitamins can be taken with water at any time of the day, but preferably with food, either immediately before meals or immediately after meals, since with food they irritate the stomach less and are better absorbed. Dosages of vitamins must be looked at depending on the manufacturer and adhere to the manufacturers' instructions.

Fat burners

Fat burners should be taken with water, in accordance with the manufacturer's instructions, or half an hour before training.

L-carnitine

As a strengthening agent, you can drink L-carnitine at any time of the day, with water or with food. As a fat burner, you should drink it 30 minutes before training, starting with a dosage of 1 gram and, depending on your feelings, gradually increasing it. Typically, L-carnitine is already felt well at a dosage of 1-3 grams.

Pre-workout supplements

It is necessary to drink 15-45 minutes before training, stirring in water or juice. Pre-workout complexes must be taken on an empty stomach, i.e. Before using a pre-workout complex, you should not eat for at least 1 hour, or better yet 2, since the ingredients included in the complexes are destroyed in the stomach and the complex no longer works as it should.

L-arginine or nitric oxide

Drink before training on an empty stomach, just like a pre-workout complex, or in the morning immediately after sleep, and start eating half an hour after taking L-arginine so that it has time to be absorbed. L-arginine is very delicate and easily destroyed, hence the need to take it on an empty stomach.

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