Sports nutrition for every day to keep fit

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2024-01-13 00:26

Acquiring the desired shape is an achievement for which one can safely award the medal "For Victory Over Oneself". For the sake of good performance and an admirable figure, you can survive both a rigid diet plan and exhausting workouts. But here you are at your peak. What to do now so that all efforts are not wasted? Should I lean on sports nutrition, or can I throw up supplements? Let's figure out how to keep the shape.

Try to find at least one person who worked in the gym for a year, and then quit and began to enjoy the results. Hardly anyone would believe in such miracles. A month, maybe, the form will last. And then there will be a rapid loss of muscles, gained through work and sweat.

And it does not matter at all in what kind of sport you have achieved success. You need to keep your muscles in good shape constantly.

Still, for beginners, everyone says the same thing: to get a strong and beautiful body, you will have to change your lifestyle and all your nutrition. Forever, and there will be no indulgences.

At first, choosing the type of food is easy: not enough muscle - we store protein, too much fat - we reduce the number of calories, and so on. But when the result is already there, you need to learn how to properly maintain it, while staying in shape. What is needed for this?

• Maintain weight and keep track of calories.
• Maintain developed muscles.
• Provide the body with trace elements.

What will help you achieve all this? Only the regime is the one that is now with you forever. As well as the required amount of workouts and nutrition. And if training has long turned from a duty into a sheer pleasure (otherwise you would not be able to get in shape), then everything is much more complicated with the diet.

Athletes have increased nutritional needs, making it difficult to formulate a diet. If you need a lot of protein, then you will have to eat a lot of eggs and meat. If you are gaining weight slowly, you need to eat a lot of carbohydrates. Sometimes a lot. So much so that no normal person can eat so much.

You will have to constantly monitor whether you "refueled" the body well enough. In this mode, you can endure the period of preparation for the competition. But day after day it is very difficult.

How, then, to maintain balance and not go crazy with a huge amount of food? The use of sports supplements suggests itself. After all, they were invented precisely in order to deliver everything you need to the body in an optimal way. Let's see what comes in handy for keeping in shape.

Carbohydrates

When you're at your peak, you need to consume as many carbs as you burn. Therefore, it may well be that you will not need supplements, and you will collect your daily allowance using ordinary products. There is only one exception: you came to the gym for muscle mass, and you are gaining weight with difficulty. If you had to drink a gainer to build muscle, then to maintain mass you will need to wash down the workout with a cocktail of carbohydrates and proteins. For example, here is such a specialized mixture.

Of course, the rate for maintaining shape will be less than for gaining weight, because we only need to eliminate the calorie deficit, and not throw tons of fuel into ourselves for growth.

Protein

If you're an athlete, you need protein. This is almost an axiom. If for an ordinary person the daily protein rate fluctuates between 1, 3-1, 5 grams per kilogram of weight, then athletes need to load in themselves 2-2, 5 grams of protein per kilogram of weight. Sometimes more is needed, depending on the training goals and the sport. Be that as it may, you need a lot of protein, a lot.

Protein should be taken even on non-workout days.

Let's say you work five days a week and rest two days. But on weekends, you are hungry, too, and calmly refuel. So are the muscles in which you put a ton of effort. They are hungry. If you do not feed them with protein, an increase in catabolic processes is inevitable. And when training day comes, it will be harder for the muscles to recover. That is, the muscle mass will melt, despite regular exercise.

Muscles need to be saved. We begin the operation to save the results of training by taking casein at night. You need to sleep for 7-8 hours so that the body can fully rest and recover. But over such a long period of time, the muscles begin to suffer from a lack of fuel. Eating meat at night? Have pity on your digestion. This is where you should turn to sports nutritional supplements for help.

Before exercising, if you are short of your daily protein intake, you can use whey protein, which is absorbed quickly and provides muscle building material when they need it most. A whey protein shake is also a tool to keep fit if you can't eat well for four hours.

Casein is a milk protein that takes a long time to be broken down and absorbed, so its use will provide the body with protein for the whole night.

If during the time the shape is set, different-sized jars are tired of the order, it is quite possible to limit yourself to a universal multicomponent protein, which contains quickly and slowly digestible proteins. When you are just maintaining the condition of the muscles, it is quite possible to take such liberties and not bother with the intake of different types of protein on a schedule.

And the easiest way to preserve muscle, if you can't even make a shake, is with protein bars. Protein, fiber and a minimum amount of sugar are what will help maintain strength.

Amino acids

Despite exercising with casein in the evening, muscles may lack nutrients in the morning. When cortisol has already been developed in the body after sleep, which triggers catabolic processes, it is easiest to stop the destruction of muscles with a portion of amino acids, which are absorbed not just quickly, but very quickly. This is such an ambulance to the body, especially if you can hardly force yourself to eat breakfast.

The BCAA amino acid complex in the form of chewable tablets begins to be absorbed even in the oral cavity, that is, the delivery of nutrition to the muscles occurs in a high-speed mode. Considering that one of the main functions of BCAAs is precisely to protect the existing muscle tissue, then such a bonus to breakfast will help to maintain ideal shape.

Fats and vitamins

Since our body is not able to function normally without fats, it is imperative to include them in the diet. Without fats, there is no question of a normal hormonal background and the absorption of vitamins.

Fats can constitute up to 27-30% of the energy diet of athletes, and the result depends on the quality of fats. A lard sandwich, for example, will only help an athlete formally. In order for fats to be incorporated into the metabolism, and not to be a heavy burden on the sides and walls of blood vessels, you need to consume omega-3 fatty acids, which are abundant in sea fish or flaxseed oil. An additional metered source of beneficial fatty acids is OMEGA 3-6-9 complexes based on fish oil and vegetable oils. These supplements have many positive bonus effects, ranging from skin improvement to good mood.

Athletes need 2-4 times more vitamins and minerals than people who do not go in for sports. Just taking and drinking a double dose of regular vitamins is not an idea. If only because the proportions of trace elements in vitamin complexes are different, and universal solutions are designed for the average consumer and do not take into account sports loads. Is it worth the risk of choosing a dose blindly when balanced supplements are developed for athletes, containing all the necessary vitamins and minerals?

You know perfectly well that the nutritional standards for men and women are different: the amount of required proteins, fats and carbohydrates is different. The same applies to vitamin and mineral complexes, so good sports supplements take into account the athlete's gender and offer male and female options.

Another mineral supplement you need after intense workouts is magnesium. It is this element that is involved in the regulation of blood pressure and insulin levels in the blood, therefore, during physical activity, its reserves are quickly depleted. To replenish them, it makes sense to take magnesium separately.

Protection and restoration of tissues

Constant sports activities give a frantic charge of energy and health, stimulate all body systems and give a beautiful figure. These are all pluses, but there is also a drop of ointment here. Increased loads lead to the fact that athletes may suffer from joints: cartilage tissue wears out faster. Since it is impossible to build up cartilage, you need to keep what you have.

To protect cartilage from degradation, chondroprotectors have been created - these are natural preparations that provide the tissues of the joints with a full range of substances necessary for regeneration.

Modern complex supplements contain glucosamine and chondroitin, which are difficult to obtain in their entirety with food. They are found in cartilage, thick broths and aspic, and these products are poorly correlated with a healthy lifestyle and sports diet. So an additional source of chondroprotectors will not hurt.

L-carnitine

Separately, it should be said about L-carnitine. This supplement is used when you need to speed up fat burning. If you are not going to lose a lot of weight and increase the number of cardio workouts, and by the beach season you want to outline the relief, then L-carnitine is a godsend.

It is a natural substance that helps to process fatty acids, that is, makes the metabolism accelerate. Weight will not drop dramatically: excess L-carnitine is quickly excreted from the body, so the effect is mild, but sufficient to make the shape shiny.

Good shape is not a dash to the top and rest on your laurels, but constant, daily work. We hope we helped make it a little easier.