Try to find at least one person, who a year work out in the hall, and then quit and began to enjoy the results. Hardly some who believe in such miracles. Month, may form and hold. And then begins the rapid loss of muscle-established labor and sweat.
And it does not matter in what sport you achieve success. Maintain muscle tone must be constantly.
More newcomers all say the same thing: to get a strong and beautiful body, will have to change their way of life and all power. Forever, and there will be no concessions.
At first, choose the type of food is easy: do not lack muscle - stocking protein, too much fat - reducing the amount of calories and so on. But when the result is already there, you need to learn how to properly maintain, staying in shape. What do you need?
- Hold weight and monitor the amount of calories.
- Support the work developed muscles.
- Providing organism micronutrients.
What will all this be achieved? Only mode - the same man who is now with you forever. As well as the necessary amount of exercise and nutrition. And if you exercise for a long time from the duty became a pleasure (otherwise you could not get the form), then the diet everything is much more complicated.
Athletes increased nutrient requirements, so the diet is not easy to make. If you need a lot of protein, you have to eat a lot of eggs and meat. If you are slowly gaining weight, you should eat a lot of carbohydrates. Sometimes a lot. So much so that no normal person can not eat as much.
We'll have to constantly monitor whether you are good enough, "tucked" the body. In this mode, you can endure the preparation for a competition. But every day is very difficult.
How, then, to maintain balance and not go crazy with the vast amount of food? Application of sports supplements suggests itself. After all, they came up with it in order to deliver the body everything you need in an optimal way. Let's see what is useful to keep in shape.
carbohydrates
When you are at the peak, you need to consume as much carbohydrate as you burn. Therefore, it may well be that supplement and you do not need, and their daily rate you collect by conventional products. There is only one exception: you have come to the gym for muscle mass and gain weight easily. If building muscle gainer had to drink, and then to support the weight training will need to drink a cocktail of carbohydrates and proteins. For example, here is a specialized mixture.
Of course, the rule to keep in shape will be less than the mass of the set, because we only need to remove the calorie deficit, not throw a ton of fuel for growth.
proteins
If you're an athlete, you need protein. It is almost an axiom. If the average person rate of protein per day varies between 1.3-1.5 grams per kilogram of body weight, the athletes need to download a 2-2.5 grams of protein per kilogram of body weight. Sometimes you need and more, it depends on the training purposes and sport. Whatever it was, you need a lot of protein, very much.
Protein should be taken even in those days, when you have no training.
Let's say you work five days a week and two days of rest. But at the weekend, you will also want to have a relaxed and refueled food. And muscle, in which you put a ton of effort. They want to eat. If you do not feed them protein catabolic processes inevitably increase. And when the day comes workout, your muscles will be harder to recover. That is the muscle mass will melt, despite the regular classes.
Muscles need to be rescued. Operation for the conservation of training results starting with admission casein overnight. Need to sleep 7-8 hours, so the body can completely relax and recover. But for such a long period of time, the muscles begin to suffer from fuel poverty. Cram the night meat? Have pity on your digestion. This is exactly the case when to seek the assistance of sports nutrition supplements.
Before the training, if you nedobiraete their daily protein rate, you can use whey protein, which is digested quickly and provide the building blocks of muscles at a time when it is most necessary. Cocktail of whey protein - it is also a means of keeping in shape, if you are unable to eat normally for four hours.
Casein - a milk protein that is broken down and absorbed by the long, so its use will provide a body protein overnight.
If during the set forms of various sizes jars rather tired, it is possible to be limited and universal multi-component proteinIn which structure there are fast and slow digesting proteins. When you are just to maintain a state of muscle, it is possible to afford such liberties and do not bother with taking different types of protein on the schedule.
And the easiest way to keep muscles, if you can not even make a cocktail - protein bars. Protein, fiber, and a minimal amount of sugar - something that will help maintain strength.
Amino acids
Despite the evening charging casein morning muscles may lack nutrients. When the body after sleep already developed cortisol running the catabolic processes stop destruction easiest portion of amino acids muscles, which absorbed not only fast, but very quickly. It's such an ambulance body, especially if you hardly force yourself to eat breakfast.
BCAA amino acid complex in the form of chewable tablets begins to be absorbed more in the oral cavity, ie muscle power delivery is in high-speed mode. If we consider that one of the main functions of BCAA - this is just to protect existing muscle tissue, such a bonus for breakfast will help keep the ideal shape.
Fats and vitamins
Since no fat, our body is unable to function properly, be sure to include them in the diet. Without fat does not go talk about normal hormonal background and assimilation of vitamins.
Fats may constitute up to 27-30% of the energy of the diet of athletes, the fats depends on the quality of the result. Sandwich with bacon, for example, can help the athlete only formally. To built into fat metabolism and not lay heavy load flanks and on the vessel walls, necessary to use omega-3, which in many marine fish or linseed oil. Additional metered source of essential fatty acids - OMEGA 3-6-9 complexes based on fish oil and vegetable oils. Such additives bonus a lot of positive effects from the improving condition of the skin and ending with a good mood.
Vitamins and minerals athletes need 2-4 times more than people who do not engage in sports. Just take a drink a double dose of common vitamins - so-so idea. Not least because that the proportions of trace elements in different vitamin complexes, and flexible solutions are designed for the average consumer and not take into account the loads of sports. Is it worth the risk, selecting dose blindly, as supplements for athletes developed a balanced composition, containing all the necessary vitamins and minerals?
You know very well that the nutritional standards for men and women are different: the number of necessary proteins, fats and carbohydrates is different. The same applies to vitamins and minerals, so good bodybuilding supplements and take into account the gender of the athlete offer male and female options.
Another mineral supplement, it is necessary after intense workouts - magnesium. It is this element is involved in the regulation of blood pressure and insulin levels in the blood, so during physical exercise and its reserves are being rapidly depleted. To make up for them, it makes sense to take magnesium separately.
Protection and restoration of tissues
Constant exercise give a mad charge of energy and health, stimulate all body systems and give a beautiful figure. It's all pluses, but there is a drop of tar. Increased loads lead to the fact that the athletes joints may be affected: the cartilage tissue and wear faster. Because cartilage is impossible to build up, you need to keep what is.
To protect cartilage from degradation created hondroprotektory - these are natural products, which provide a full range of joint tissue substances necessary for regeneration.
With integrated advanced additive is present glucosamine and chondroitin, which are difficult to obtain in full with food. They are found in cartilage, thick broths and brawn, and these products are poorly correlated with a healthy lifestyle and sports diet. So that an additional source of chondroprotectors not hurt.
L-carnitine
Separately, it must be said about L-carnitine. This supplement use, when you need to accelerate the burning of fat. If you're not going to lose weight and greatly increase the amount of cardio, and the beach season it would be desirable to identify a relief, the L-carnitine - a godsend.
It is a natural substance that helps to process fatty acids, that is, accelerate the exchange of substances causes. Weight has been reduced sharply: the excess of L-carnitine is rapidly excreted from the body, so that the effect of it is easy, but enough to make the shape shiny.
Good shape - this is not a breakthrough to the top and rest on their laurels, and the constant, daily work. Hope that helped to make it a little easier.