- Sports drinks
Sodas, still water, tonics and isotonics (Gatoreid, Powereide), plus really good water with aloe vera juice, etc. Here are most of the essentials you can buy at a bar. Training without alcohol is like smoking between sets, it's not the most useful load on the cardiovascular system. The best option for a sports drink for training in the hall: still water. Everyone else - both fitness gourmets and those who do not have time to eat properly before training (in this case, the bottle of "Gatoreida" will not allow blood sugar levels to drop dangerously during charging).
- Protein
Protein that is easier to digest than its counterpart and is obtained from eggs, milk, cheese, meat, or fish. However, the course that his admission required from the beginning has been greatly exaggerated on the financial interest of man. The increased need for protein only occurs with increased load, which usually occurs after one to two years of very intense and regular training. For muscle growth, it is only useful for a newbie to take pre and post workout protein shakes 6-8 hours before your last meal.
- Muscle mass gainer
Protein carbohydrate drink that stimulates the secretion of insulin, the main anabolic hormone responsible for the assimilation of proteins, fats and carbohydrates . In practice, weight gainers are used to gain weight quickly. Taking 2-3 servings of geyner a day with food (not instead of it), any sloth will accumulate 5 kg of muscle mass in a month. Those who have been training for a long time, it is useful to drink geyners before class: its higher calorie content will allow for more intensive training and faster recovery. In this sense, muscle-building agents are much more useful than protein, but, like all high-speed exercise, it has a side effect: the inevitable increase in subcutaneous fat.
- Vitamins, amino acids, and other fat burners
All of these can easily be combined into an expensive set of drugs that may be helpful but most are not necessary. Unfortunately, the sports nutrition market is also a market that requires product diversification, so you always get a new chondroprotector and then a new creatine. Yeah, the manufacturers don't get mad at me, but these products replicate what you can buy at the drug store and are much cheaper. The best protector of cartilage and heart is normal fish oil. Sports vitamins have thermonuclear doses that are difficult for even very heavy athletes to absorb; drug doses are much better for normally active people. Amino Acids – Usually a lot of competition for bodybuilders. So if you do not have extra money, extra health and unnecessary curiosity, then do not use the above methods.
HELPFUL TIP: If you use a lot of fitness bar products, don't be lazy and ask the bartender to see the can of what you drink regularly: muscle builders or protein. Among many bars, there is a "tradition" of restaurants not reporting the manufacturer's recommended cocktail doses, serving volumes of ice and other by-products. If you notice a difference (the bartender is obliged to tell you how many grams of this or that product he pours into the cocktail), order a double or buy your own jar.
Special diets give you muscle growth, but you also need a lot of energy and strength to build muscle. Here's why you may need a pre-workout supplement.
Pre-workout supplements are a type of sports nutrition that can improve an athlete's ability to work out before training, build strength, help build muscle mass, and burn subcutaneous fat. There are many different ingredients in them. Some ingredients work and some don't, but overall they are a very active mix that really improves the quality of an athlete's training process.
Pre-Workout Supplement
Pre-Workout Ingredients
The composition of a pre-workout supplement includes many ingredients, usually 15-25, but the most common It is as follows:
Creatine - increases strength and stimulates the growth of muscle mass. The pre-workout component of the composition contains various transport systems that enhance creatine uptake.
BCAA - 3 essential amino acids that nourish muscle tissue and prevent catabolic processes.
Arginine: necessary for muscle development and pumping effects.
Vitamins and minerals are important components of the human body, and their reserves are depleted during intense training and therefore must be replenished.
Caffeine: a central nervous system stimulant that speeds up metabolism.
Geranilamine is another central nervous system stimulant, several times stronger than caffeine.
Taurine - A stimulant and reducer that stimulates the production of growth hormone according to unproven data.
Beta-alanine - muscle recovery after training.
As practice shows, the remaining predecessor components are invalid.
Disadvantages of Pre-Workout Supplements
Pre-workout supplements contain many stimulants and various other ingredients that can be harmful to the cardiovascular system, therefore it is not worth it. people with heart problems From athletes taking sports complexes, before training or more is also not recommended if you are 40 years old. Digestive issues and problems associated with taking stimulant supplements are not uncommon, and before purchasing a product, check the ingredients to ensure you do not have an individual intolerance to one of the ingredients.
Best Pre-Workout Supplements
Best Pre-Workout Supplements This list contains only pre-workouts, time-tested, they have collected tons of positive feedback from professional athletes and suggestions:< /p>
Jack3D by USPLabs;
No Xplode by BSN;
Mesomorph by APS;
Attack by MusclePharm;
Friction by VPX;
SuperPump Max by Gaspari Nutrition.
You can familiarize yourself with each of these products simply by clicking on the name in the list. All of them have shown incredible results, and of course, each of these pre-workouts deserves attention.
How to take a pre-workout complex
Each manufacturer, as well as pre-workout trainers, provide consumers with instructions on how to use the supplement, and while holding it, you can get the maximum effect . Deviation from the recommended dose is unnecessary and can lead to numerous health problems. Some companies also offer pre-workout supplements for athletes, and on rest days, it's worth mentioning that they're more concerned with the state of your wallet than your body in those situations. On the days between training breaks, it is better to take some nutritional and restorative supplements, such as protein or amino acid complexes, daily use of strong CNS stimulants will deplete your energy and only slow progress.
Reviews about pre-workout supplements
In various forums and discussions on the most popular bodybuilding portals, you can find both positive and negative comments about pre-workout supplements. Athletes share their feelings and results, and discuss the taste, efficacy, safety, and quality of the products. After analyzing a large number of Internet resources, we came to the conclusion that there are many times more positive reviews about tweens, in addition, statements from well-known athletes who recommend one or another stimulant are often found.
