In fact, all types of sports nutrition are safe, and the effectiveness depends on the manufacturer (it is better not to chase a cheap product) and your efforts (if you drink protein and lie on the couch, muscles will not grow).
However, remember that anyone can have an individual intolerance to any product. In addition, if there are chronic diseases, it is better to consult a doctor about taking a particular diet, because protein can "load" diseased kidneys, GABA is most likely not suitable for people with liver disease, etc.
As for the species, there are many:
There are several categories of sports nutrition. Next, I'll explain what each kind means.
Protein is the best drug for gaining muscle mass, it renews the amount of protein that is consumed during active physical activity. It is a basic element of any complex of sports nutrition, designed to accelerate the set of muscle mass and restore it after training. The amino acids supplied by protein are involved in the construction of all cells in the human body. Leads to the production of hemoglobin. Protein shakes are in the greatest demand in sports nutrition. Whichever type of protein you choose - whey protein, casein, soy - any of them will charge the body with useful elements in the shortest possible time. Thus, whey protein leads to the loss of extra pounds, lowers cholesterol levels, and increases the efficiency of the body. It is also known for its positive results in the treatment of cancer . Soy protein is necessary for those athletes who prefer plant foods, as it is a supplier of an important and always necessary element for the human body - lecithin, which fights radionuclides. In general, protein ranks first among our customers in popularity, it is taken both for gaining muscle mass and for burning excess weight.
No complex for gaining muscle mass is complete without creatine, since it gives the body strength and endurance. For strength training athletes, increases physical performance . To maximize the effectiveness of training in sports such as sprint, martial arts, you should introduce creatine into your diet. At the same time, studies have shown that the younger the athlete, the better creatine is absorbed, and vice versa. An additional beneficial effect is provided by creatine for those individuals who do not consume animal fats. Its constant intake leads to a decrease in efficiency, therefore it is better to take it periodically.
Vitamin and mineral supplements are recommended to be used regardless of the goals set, as they support the general background of the body and strengthen its immunity. strong>
The purpose of gainers is to support of the internal resources of the body , they are easily and quickly absorbed and contain many useful substances. They are also indispensable for gaining muscle mass.
Fat burners are recommended for getting rid of excess weight and drawing muscle relief . They efficiently break down fat cells and help build lean muscle mass.
Caffeine is most needed by athletes who engage in long, exhausting workouts, as this supplement stimulates the central nervous system and increases mental performance.
Glutamine is recommended to be taken in case of threatse bacterial infection, it also helps to recover from injuries .
Arginine is a useful and vital acid for the body, contained in many foods. Its intake leads to improved blood flow, helps in the production of growth hormone. Its ability to regenerate new cells has been proven. It is recommended for use for those sports that involve minimal rest, as arginine instantly accelerates the blood and fills the body with additional energy.
Deanol - improves the mental capacity of the brain, helps its concentration. Restores body strength after training and increases endurance.
L-carnitine allows you to fight fatigue during physical exertion, gives a boost of energy and vigor, promotes muscle mass growth, and also helps to fight liver diseases, viral infections.
In order to correctly determine the required type of sports nutrition, it is better to contact a specialist who will help you choose the most balanced drugs in accordance with the training program. The human body is able to function smoothly with the correct ratio of proteins, fats and carbohydrates, an overabundance of any elements can lead to malfunctions of certain organs. The glycemic index of each product and the rate of its absorption are also taken into account.
High-carbohydrate preparations are recommended to be taken before physical activity, slowly digestible fats - before bedtime. It is very important to adhere to the dosage indicated on each package of sports nutrition products, since exceeding it can lead to allergic reactions, insomnia, increased blood pressure.
To obtain maximum results, sports drugs should be taken in a complex manner. They can be selected independently or with the help of a trainer, or you can purchase ready-made complex products that are ideal for certain purposes. When choosing sports nutrition, it should be remembered that each organism is individual and may react differently to drugs. Therefore, you should start taking any type of sports nutrition very carefully, while monitoring the body's response. If no side effects are found, you can continue taking the drug.
Of course, you should not buy sports nutrition for the sake of "faster, higher, stronger" if you are not going to play sports. This is useless, since the same protein is the main "builder" of muscle fibers, but its use alone is not able to "grow" muscles. The growth process starts under the condition of heavy intensive loads. But! If you want to lose weight, but not lose muscle, then you can use protein as an assistant, the weight will go away, and the muscle mass will remain.
On video hosting sites like Youtube, there are a lot of videos on how to choose a sports nutrition for yourself, which protein company is better, and so on. Here is one of these with Skip La Cour, probably the most titled and famousth natural bodybuilding champion. In it, he talks about active supplements, healthy food and the right choice of sports nutrition:
Designed for different types of physical activity and serve different purposes. Various protein preparations contribute to a set of muscle mass mainly in strength sports and bodybuilding. There is nutrition for endurance sports, the main task is to maintain the body during long-term sports.
All sports nutrition has various forms - powders for dilution with water and further intake, bars, gels, drinking ampoules, etc.