Obviously, the choice of a particular sports supplement depends on the purpose of use. Whether you want to lose weight or gain weight, recover faster or increase your strength. In the previous chapter you can find a list of different types of sports nutrition – use it as a guide when choosing. This section contains tips on how to navigate through the variety of supplements.
Use the following criteria as a guide when choosing a supplement:
- Price. Sports supplements of the same kind can vary greatly in price. Well-known brands, of course, cost more than their counterparts. However, a cheap sports drink does not mean a bad one. You can find decent products in all price ranges in the catalogue. So decide how much you are willing to pay and look for a product that meets your needs.
- Brand. Choose products from well-known companies, but not necessarily the most hyped ones. It is enough to find a manufacturer with a good reputation. By the way, there are such in all price segments.
- Shop. Order sports nutrition products only from reliable online shops. They usually offer a wide range of products. You don’t have to choose with the largest assortment, just be guided by this indicator as well. It does not matter if you are in another city or region – no one has cancelled delivery. That way you will find the most profitable and suitable offer or even come across a promotion.
- Testimonials. Read the opinions about a particular sports nutrition product on the Internet. You will often find that someone has already tried it and shared their results with others.
- Tips. Do not disregard the help of a seller or an online shop manager. Usually they are people who understand the subject.
HOW TO TAKE SPORTS NUTRITION?
Sports supplements are consumed by both teenagers and older people, depending on their needs. After all, the field itself has long gone beyond just sports. Taking care of health, treating illnesses, preventing injuries, increasing mental performance – all this is possible with sports nutrition. We’ve already talked about the different types of sports nutrition and their uses above, if you missed it, take a look.
In this chapter we will discuss a number of common questions that plague the minds of novice users and answer them objectively. We’ll also touch on the so-called myths about sports nutrition. So, in order:
To take sports nutrition on a regular basis or not?
So, there are supplements where the course of intake is unlimited, and those where it is clearly prescribed. With these supplements everything is more or less clear: take them as recommended and stay well, but what about those that do not give precise recommendations?
The answer is simple: start with your needs. As a rule, supplements without specific recommendations are safe. These are proteins, gainers, amino acids, fitness nutrition, etc. That is, mixes and products based on natural ingredients that your body needs on a daily basis.
If you are able to cover your nutrient needs from food, you can stop taking sports supplements. It makes sense to resume or continue taking them if there is an imbalance in the regularity and quality of your diet.
What happens if you stop taking supplements?
The answer is obvious: if you don’t replace taking supplements with eating the ingredients with your meals, recoil is inevitable. For example, take 2 servings of protein a day. This will give you about 50g of extra protein per day. From food, 100g, for a total of 150g. A good ratio for an athlete weighing 75-80kg.
If you don’t change your diet and simply stop taking the protein mixture, you’ll start to get a third less protein. This will lead to loss of muscle mass – 100g simply isn’t enough to maintain existing muscle volume.
With vitamins and other supplements the situation is similar: stamina, immunity, fatigue, etc. will decrease. So when you decide to stop taking sports nutrition, make changes to your current diet.
How do I know how much sports nutrition I need?
Obviously, a 90-pound athlete and a 45-pound girl have significantly different nutrient requirements. So don’t be guided by averages. Find out what is recommended based on weight, age and activity. Consult the experts. Try to listen to your body. For example, the recommended amount of protein for sportsmen is 2 g per kg of body weight. For the average person 1.2-1.5g is sufficient.
How not to go overboard?
Follow the directions for use and general advice. Be especially vigilant when using performance-enhancing drugs, pre-workout drugs, fat-increasing drugs, testosterone boosters, and anabolic complexes. Taking too many of these in excessive doses can lead to health problems. For example, if you are taking a weight gainer, you need to stick to the prescribed calorie allowance (on average 33 kcal per 1 kg of body weight per day), otherwise you risk becoming obese.
