Here's a jar labeled "protein." Aha! It certainly must be taken for a set of muscle mass. But next to it another five similar jars, and on the label of each word there is "protein". Whey, casein, combined, and more Creatine, inexplicable "something" called BCAA. What is the difference? Why such different prices?
Price = Quality
Up to the hype with currency rates sports nutrition it was already not cheap. Now it is even more expensive, and many are trying to move to more affordable products from domestic producers. Should I do that? Not! Why? Because sports nutrition - high-tech product, and everything in it must be done correctly, otherwise the trouble.
What specifically have Layfhakera claims to the Russian sports nutrition? The same as that of expert and experienced people are respected resource Sportwiki, check quality of several popular types of sports nutrition, including two domestic brands production. No bias, just the facts.
Both tested Russian protein inundated expertise "Roskontrolya". In one of the composition was not consistent with the stated and the other protein content is almost a third lower on the package. With such a negligent approach to the manufacture of no progress can not speak. How to calculate the rate of protein and calorie content without knowing the true composition of the product? With the same success can be blind enough foods supermarket shelves.
Foreign manufacturers are not perfect. Among them are unscrupulous companies that make part of the undeclared changes, but the chance to buy fake candid much lower, but the overall quality is much higher. In practice, this means there is no risk of breaking the bottom of the valve and other gastrointestinal discomfort, and the ability to trust structure, unmistakable form on its basis a daily ration.
What should I do if there is somewhat different packages equally high quality sports nutrition? Take the one that tastes better. :) As amended Layfhakera quite familiar with sports people, and preferences of the majority were on the side of the famous British manufacturer of sports nutrition.
VP Laboratory Products occupies the top position in the ranking of the most popular sports nutrition in Russia, it has successfully passed the examination "Roskontrolya" and therefore credible. VP Laboratory Specialists competent approach to the range produced sports nutrition. Only tested and working types of proteins, gainers, supplements and vitamins, without doubt, the mixtures. This approach clearer and easier for a beginner to professional, since it allows to manage a smaller number of different jars, completely covered with the body needs when doing sports.
There are entire encyclopedia of sports nutrition with a lot of specific and not always understandable for beginner information. We will talk about the key types of sports nutrition brief and to the point.
Protein
Protein - a sports supplement protein-based. Our muscles are made up mostly of protein. In fact, protein is the main building block for our body, and therefore it is extremely valuable and predictable ways. Containing a lot of protein foods such as meat and fish, there are decent money.
Whey Protein (Whey) - the so-called fast protein derived from whey. He is well and rapidly absorbed by the body, but it lacks not more than 4 hours.
Obviously, the use of whey protein is best in situations where the body as quickly as possible to get and digest protein, ie in the morning and after training, and between meals. It is important to remember that the amount of protein produced from a sports power must not exceed 50% of the total daily requirement. Perhaps for the first time so you will enjoy the simplicity and convenience of receiving protein cocktails that you want to make them the basis of your diet, but it can cause negative effects.
There are three types of whey protein: concentrate, isolate and hydrolyzate. They differ in degree of purification, but studies have not shown clear advantages over expensive hydrolysates to concentrates and isolates.
Casein (Casein), in turn, is slow protein that is slowly digested and is able to feed the organism to 8 hours.
Slow protein - the perfect way to compensate for the lack of protein receipts during sleep and during periods when there is a chance to skip a standard meal. Casein is digested worse than whey protein and contains a leaner set of amino acids, and therefore acts as an assistant to the serum protein.
Multicomponent (complex) protein It is a mixture of different types of protein. It compensates for the shortcomings of each type of protein, but retains its advantages.
Immediately after reception starts absorbed whey protein. By the time passed its peak effect, the body metabolizes already proteins with an average absorption time, and then by slow proteins. Thus excluded periods lack amino acid at all time digestion mixture. The multi-component protein is universal, but because it is used regardless of the purpose, when it is necessary to obtain a uniform saturation of the body with amino acids for a long time.
Gainer
Gainer - a protein-carbohydrate mixture, the best friend of those who can not gain weight. The problem of lean people that their body works like a stove. To anything deposited in the muscle, you need to cover the appetite of the "stove", because of what is necessary to greatly increase the caloric content of a daily diet. But how much to eat? High-calorie carbohydrates in the form of a drink ideal ratio of energy value and ease of use.
Gainers differ in composition and the ratio of protein and carbohydrates. Often, they add auxiliary components that contribute to weight gain. The result is superuniversal fuel, forcing the rise of even the most hopeless dryschey.
Amino acids
Proteins are composed of amino acids. In fact, it is they, and not the protein our body assimilates. There are 20 amino acids involved in the creation of protein and, in particular muscle tissue. Of these, nine are essential, that is, our body can not create them on their own in sufficient quantities, which means that they need to get outside. In the context of sports especially are three essential amino acids, with the common name of BCAA (Branched-chain amino acids).
BCAA account for 35% of all amino acids in our muscles, so to speak about the importance of their wealth in the body does not need. The main BCAA scientifically proven effects include stimulation of muscle growth and athletic performance, decrease the amount of fat in the body, protecting the existing muscle from destruction, as well as improving the effectiveness of proteins.
Take BCAA as well as whey protein, that is, in the morning, immediately after training and before going to bed and additionally between meals with weight loss.
creatine
Creatine - is the most popular addition to the basic sports nutrition in the world. Creatine increases muscle mass and strength parameters, ie is the best friend of those who want to pump, lift more and do more intense.
It is important to understand that creatine is not an artificially created substance and is completely safe. It is produced by the body and is present in the protein foods we eat. The problem is that you need to get in terms of muscle mass and strength training increase the amount of creatine is difficult. Sport supplement solves the problem simply, elegantly and without negative consequences.
Typically, creatine is produced in the form of capsules or powder that is conveniently added to the same protein shakes.
L-carnitine
L-carnitine - is the most common additive from fat burners category. Each time, when it comes to weight loss or dried, first in the diet was switched L-carnitine in the body performs the function of transporting fatty acids to the site of their processing into energy.
Additive, as is the case with creatine is not artificial and does not cause side effects. Our body itself produces L-carnitine, and its surpluses are rapidly cleared. For this reason, exceed the recommended dosage in the hope to enhance fat burning function makes no sense.
Sporting vitamins
Why buy a sports vitamins if you can take the ordinary in any drugstore? The fact that ordinary vitamins designed to suit the majority of people, and does not take into account the needs of those are sports in someone life. As a result, you drink like vitamins, but do not get everything, and in insufficient quantities.
Note: the usual vitamins are divided into children and adults, and sports - both male and female.
Especially important to take into account the physiology of the importance and understanding of priorities in sports. Statistically, men want to improve the power performance, endurance and recovery, while women pay more attention to the beauty and tone.
The difference in specific needs specific to a particular type of load is compensated by a common manifold vitamins, minerals and other nutrients. For example, in the picture complexes - it is not just a multi-vitamin, and mixtures consisting, in turn, from five specialized complex compositions. Together, they cover all the needs of the body with an active lifestyle. Conventional vitamins do not know how.
We hope that this guide will help you understand the existing variety of sports nutrition and choose the best options that meet your goals.