5 sports supplements that really work

The first thing to remember is that the sports nutrition market - the same marketplace, where there are laws of marketing. Manufacturers will do everything to make you pay for "improved formula," "secret ingredient" or simply bright packaging.

Second, what should be remembered amateur athlete: no additive does not replace the hard work. Gymnasium, swimming pool, stadium, tennis court or the ring - to get the result, will have to work hard. It is equally important to monitor the quality of food, caloric content and composition of which varies depending on the tasks.

Finally, the need to once again look into the programming exercise. These items - foundation. Only after he laid down, you can move on.

Protein

Protein is the most popular supplement used by all athletes, related to his occupation more or less seriously. Receiving additional protein "of the banks" to accelerate muscle growth, helping to restore the injured muscle fibers quickly.

All whey protein to casein is divided, concentrate, isolate and hydrolyzate. Casein is digested longer just concentrate - slightly faster isolate - 15-20 minutes, the hydrolyzate - almost immediately after the reception.

Casein is good to drink for the night, the concentrate - used for cooking meals (for example, do Protein ice cream), but isolate and hydrolyzate is best to take before and after workouts, or diluted with water milk. So you protect your muscles against catabolism and help them recover faster.

Of course, if you are getting enough protein from normal food, or are experiencing problems with the kidneys or liver, lean on artificial protein is not necessary. However, it is important to remember that the muscles begin to be built only when the body receives at least 1.5-2 grams of protein per kilogram of bodyweight.

Fish fat

This is the most versatile supplement valuable fatty acids and a powerful immune stimulant of natural origin. Fish oil is prescribed by cardiologists for the prevention of cardiovascular disease, it is included in the list of auxiliary agents for the prevention of various forms of cancer.

Fish oil, even if you do not exercise and are reading this article in the general education purposes, it is best to buy sports nutrition stores, with savings on it can not be. For an adult male or female daily dosage of EPA and DHA (namely, they are found in fish oil) should be 2.5-3 grams.

fast carbohydrates

Fast, or as they are called, simple carbohydrates need to "wrap" the training, of course, if it is not directed to the intense fat burning. This means that you can afford to jam, honey, bananas or sweet yogurt before and immediately after exercise. Most of them will promote rapid resynthesis of glycogen after exercise.

If you do not want to carry on training products you can buy dry carbohydrate mixture - gainer, which, though not replace a full meal, but it will be a simple nutritious snack.

creatine

Creatine is bodybuilding supplements with the most powerful evidence base. Its regular intake results in increased power performance and increase muscle mass. Among other things, creatine is very cheap additive, what you can buy at the store sports nutrition. Today, there are different forms of it, but if you do not like to pay for a nice package, it is best to buy creatine monohydrate - the oldest and time-tested form of release.

multivitamins

Vitamins and minerals are necessary not only to athletes: deteriorating general when vitamin deficiency or imbalance of minerals condition of the body, there is the inability to concentrate on mental work and general lethargy.

It is believed that with the full, balanced diet of vitamin tablets can be forgotten. Given the state of the soil, environmental problems, accelerated growth of fruits and vegetables, such statements are overly optimistic.

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Taking all of these additives (or those that you feel are most appropriate for your sports and training purposes), you can recover faster, feel more energetic, healthier. It is important to remember that the use of additives without a balanced diet and hard training will not bring the desired result. But subject to the regime and properly selected training program, you will be able to overcome the stalemate and accelerate the progress of sports.