The modern trend for fitness and an athletically built body does not leave a chance for lazy and unassembled people. The relief back, the cubes on the stomach, the protruding triceps and deltoid muscles are all attributes of beautiful and strong men. Women are not far behind: it is more difficult for them to gain muscle mass, but they manage to achieve this in a short time. Sports nutrition has been at the peak of popularity for several years now. Amino acids, protein, gainer, creatine, steroids, testosterone… This world is sucking in beginners like a black hole. The benefits and harms of sports nutrition, reviews of doctors and athletes are presented in this article.
Varieties of sports nutrition
The modern market offers dozens of varieties for athletes. Different composition and principles of action affect the result of taking supplements. The harm and benefits of sports nutrition can be less or more, depending on the goals of training and the individual characteristics of the athlete's body.
Basic itvarieties are as follows:
- Whey protein. This is the same powder supplement that even people far from bodybuilding have heard of. Sold in beautiful bags with tempting inscriptions, it is a fine powder for dilution with water or milk. A serving contains all the essential amino acids. Whey protein is particularly rich in essential amino acids, BCAAs, leucine and cysteine (three times more than casein).
- Casein is also a granular protein, but with a slightly different amino acid composition. Like whey protein, it contains about 20-24 grams of protein per serving. Absorbed for a long time: sometimes for six to seven hours.
- Branched Chain Amino Acids BCAAs (BCAs) are unique in that they are the only ones used directly by the muscles as an energy source during exercise, so they can be depleted very quickly - this is their main benefit. The harm of BCA sports nutrition and the negative effect on the body are present only in case of a serious overdose.
- Glutamine is an amino acid available separately in tablet form. Depending on the individual characteristics of the athlete, it can prevent the process of catabolism during intensive training from 50 to 90%.
- Anabolic steroids and hormonal drugs in the truest sense of the word are not sports supplements, the harm and benefits of which can be assessed. Alas, many athletes, even at an amateur level, perceive such drugs as an additive. As a result, many of them remain infertile andfor many years after the course are forced to be treated.
Myths about protein and gainer
People who are far from professional bodybuilding and have never even bought a gym membership are still convinced that sports nutrition is harmful. The benefits and many arguments about the need to take it for them are an empty phrase. Here are the most common myths about sports nutrition powders:
- addictive;
- causes a decrease in potency;
- causes diarrhea and diarrhoea;
- interchangeable with baby food;
- provokes the development of neoplasms.
Of course, these are just rumors. Most types of sports nutrition are a harmless protein meal replacement with preservatives, sweeteners, flavorings in the composition.
Is it possible to replace sports nutrition at home
You can only replace regular whey protein, and then only partially. For example, curd and kefir smoothies with berries are in fashion now.
Such cocktails really have a lot of protein in their composition. But compared to protein powder, they also contain fats and carbohydrates, the use of which is taboo for a cutting athlete. Therefore, such homemade shakes and smoothies cannot be considered an equivalent alternative to sports nutrition.
Protein and gainer: what is it, harm and benefit
Gainer is the same as protein, only contains a high amount of carbohydrates incomposition and is very high in calories. The average product contains about 80 grams of carbohydrates per serving and 30 grams of protein. Most weight gainers contain a large amount of vitamins and minerals in the composition. It is an ideal choice for mass-gaining athletes - this is the main benefit of sports nutrition. The harm and possible danger of a gainer is that due to excess carbohydrates it is possible to gain not only muscle tissue, but also a significant fat layer. This possibility is especially great if the training is low-intensity - in this case, carbohydrates from the gainer will go straight to fat reserves.
Whey Protein is a versatile supplement that contains about 24g of protein and about 10g of carbohydrates per serving. Some manufacturers supply the market with pure protein without admixture of carbohydrates and fats - such a product is more expensive, but it also has more benefits. The harm of sports protein nutrition lies in the possibility of toxic effects on the kidneys. People with diseases of the urinary system are allowed to take protein supplements only after consulting a nephrologist.
Reviews of doctors and athletes about the use of protein
Reviews from athletes are positive: hundreds of thousands of men and women around the world, regular protein intake has helped to achieve a dream figure. In order to gain high-quality and dense muscle tissue, it is enough to regularly take enough protein and train competently.
Doctors are not so categorical and are in no hurry to sing enthusiastic odes to protein supplements. They warn: high dosesproteins are toxic to the body, and if there is a tendency to kidney disease, they can even provoke the development of chronic renal failure.
Aminic acids: benefits and harms to the body
Amino acids are either tablet preparations or a sweet-tasting liquid. The main purpose of the intake is to instantly replenish the reserves of nutrients that could prevent catabolism.
Amino acids can be nonessential and nonessential. Some of them enter the body with food, some are produced in the intestines. Human muscles are built from these substances. With their deficiency, which is observed during the period of starvation, the process of catabolism begins - the body "eats" its own muscles. It works in a similar way, brings nutrition to the muscles and the benefits of BCA sports nutrition.
Harm of amino acids - instant assimilation of high doses of protein. Yes, this is the prevention of the breakdown of muscle tissue. Taken before training, such drugs contribute to the hypertrophy of muscle tissue. But if a person is not in perfect he alth, high dosages of amino acids can harm the liver and kidneys.
Reviews from gym goers on amino acids
Most athletes prefer domestic amino acids. Reviews indicate that there is no difference between expensive and cheap tablets in terms of action. Expensive complexes are most often also enriched with vitamins.
Domestic company"Ironman" offers to purchase a universal amino acid complex, which includes all the essential amino acids. For a beginner, this product will be enough. More experienced athletes prefer to stay at more expensive complexes, which include vitamins and minerals.
What are anabolic steroids and why are they taken
This is a special class of drugs, most often their action is a hormonal effect on the body. A lot of amateur athletes take steroids in order to achieve maximum muscle tissue hypertrophy as quickly as possible. Those "terrifying" bodybuilders that we see in photos from professional competitions, almost all take serious courses of anabolic steroids. They do this in order to achieve fame, fame in wide circles and money. But why ordinary guys use steroids is a mystery. The fact remains - every third visitor to the gym "sits" on anabolics.
There are several forms of release - injections, tablets, capsules. Almost all drugs are based on testosterone - it is the high content of this male sex hormone in the blood that makes the muscles grow very quickly. Literally in a month of regular use of anabolic steroids and competent training, you can add from three to six kilograms of muscle mass.
Testosterone: harm and benefit, reviews of athletes
Sports nutrition based on hormones does not exist. Anything that contains testosterone, androgens andother male sex hormones in non-medical concentrations, classified as anabolic steroids. Such tablets and ampoules for intramuscular injection are considered potent substances. Their distribution is prohibited and criminally prosecuted. These include testosterone. Sports nutrition, the harm and benefits of which have long been studied, is not related to anabolic steroids.
The harm of steroids is huge: already after a month on the course, the production of one's own hormones decreases. The body has no need to work - after all, hormones come from outside. Almost all men develop gynecomastia. As a result, in order to bring the hormonal balance back to normal, after the course, the so-called post-cycle therapy is required.
Reviews of athletes about such pills and injections are ambiguous. Someone irrevocably spoiled their he alth with such supplements, someone was able to achieve the body of their dreams thanks to them.
Growth hormone in bodybalding
Injectable growth hormone is not a prohibited drug. It can be purchased at any pharmacy. This substance is able to reduce subcutaneous fat to a minimum, provide hypertrophy of muscle fibers, give the athlete vigor, performance, a youthful appearance, but at the same time cause a slight psychological dependence - such is the benefit and harm of sports nutrition.
Doctors are generally reluctant to prescribe growth hormone to adults. It has one very serious side effect: despite its miraculous effect, it can provoke the growth of tumors and neoplasms, since under its action everything grows in the body - not only muscles, but alsopolyps, tumors, etc.
Growth hormone is very popular with women because of its ability to get rid of fat in a short time and rejuvenate the body.
Sports nutrition - harm or benefit? Doctors' opinion
It is definitely difficult to answer this question. In some cases, a few months of regular intake of high doses of protein is enough to disrupt kidney function - this is the danger and harm of sports nutrition. The benefit of protein is in replenishing the protein deficiency. It is an ideal substitute for those who, for ethical reasons, refuse to eat meat. Or has a lack of body weight - in this case, not only protein, but also a gainer will help.
The opinions of doctors confirm that any sports nutrition (BCA) harm and benefit can be unpredictable. It does not matter what exactly a person consumes - protein, gainer, amino acids, etc. In rare cases, the body can give an unexpected reaction.
For example, for the liver, high doses of protein can be too toxic, and this will provoke toxic hepatitis. But more often the kidneys can not cope with the load. If a person has a history of chronic pyelonephritis or glomerulonephritis, then high doses of protein in the diet can provoke the development of chronic renal failure.
