A Quick Guide to Sports Supplements for Beginners
Despite the abundance of information about sports nutrition, if you mention to some people that you are taking special supplements to gain muscle mass, they will round their eyes in horror and scream: “They are hormonal! They are harmful!".
That’s why in this article we will briefly examine sports supplements, what these are and why we need them.
Gainer – is a quickly digestible mixture of proteins and carbohydrates that should be taken in the mornings and after workouts. Within 20-30 minutes after a workout, the body is in high need of carbohydrates, it has a so-called “protein-carbohydrate” window. Roughly speaking, everything that you eat during this gap goes straight to the recovery and growth of your muscles.
Whey Protein – is one of the most well-known sports supplements. You should consume this during the day. In fact, whey protein is a milk powder, purified from fat, carbohydrates (lactose, in particular) and other impurities. Whey protein is our best friend in muscle growth. It is also great because our body absorbs and digests it very quickly unlike a piece of meat, that our stomach will digest for several ours, causing a feeling of heaviness and guilt.
BCAA Amino Acids
BCAA Amino Acids – supplements that reduce levels of fatigue during exercise and act as a construction material for muscles. They also protect our muscles from a breakdown during high intensity workouts and low-calorie diets. That is to say, these supplements solve the general problem of “losing muscle weight, not fat”.
Creatine – is a very important supplement for muscle mass and strength gain. It is a vitamin-like substance that is able to increase the levels of testosterone, however, it is not regarded as anabolic steroid and is absolutely safe in a long-term use. It has the ability to accumulate in the tissues (primarily in muscles, also provoking a delay in the muscle tissue fluid, which contributes to their increase), reduces fatigue and optimizes energy processes in the body.
There are many other sports supplements, but for a beginner these four are more than enough. It is also important to note that anyone, who wants to build a beautiful body and reduce their body fat level need, first of all, to have a balanced and nutritious diet.
Let us open a terrible secret for you: if you do really have a balanced diet, i.e. you have enough protein, carbohydrates, fat and vitamins in your meal, then you do not need all these supplements at all (unless you just do not like to eat and cannot possibly force yourself to consume, for example, the amount of meat equivalent to one portion of whey protein). And remember: your main weapon in the struggle for a beautiful body is not only food and supplements, but also your willpower and discipline to continue. Once a friend of mine asked me: “Which supplements do you use to have abs like that?” Well, I have achieved “abs like these” with workouts, not with supplements.