Sports nutrition to increase strength, energy, and endurance.
Sports nutrition to increase strength
Endurance and strength are two important components of a successful workout. These parameters are fundamental both when working with iron and during aerobic exercise. With stamina, running a cross or emerging victorious from a duel is possible.
Of course, some sports programs improve performance and increase endurance. However, with intense loads and a focus on results, sports nutrition to increase strength will help you recover and improve energy metabolism.
Pre-workout complexes are a type of sports nutrition used in bodybuilding, containing several components that make training more productive and contribute to rapid recovery, muscle growth, and increased endurance.
The composition of additives of this type usually includes many ingredients (10-20 or more). Most often included:
Creatine is added not because it is required before training to a greater extent than at other times but because pre-workout complexes contain many transport systems that improve its absorption. Pre-workout creatine supplements usually fall into a separate category: creatine with a transport system.
BCAAs are necessary for muscle nutrition during strength training; these amino acids suppress catabolism.
- Arginine – improves muscle nutrition and increases pumping.
- Vitamins and minerals – are included to replenish reserves that are depleted faster under the influence of the load.
- Caffeine – as a performance-enhancing stimulant
- Taurine is a stimulant and restorer.
- Beta-alanine – as a reducing agent and muscle antioxidant
Energetics Sports energy drinks are a separate class of products designed to have a refreshing and tonic effect on the athlete’s body, increase endurance coefficient, eliminate fatigue, and replenish energy deficiency. This effect is achieved by stimulating the nervous system and is temporary.
The most common components of energy drinks are guarana, B vitamins, carbohydrates, caffeine, melatonin, taurine, and carnitine. Sports energy drinks are available as tablets, powders, or liquids. What are sports energy drinks for? Energy stimulants for athletes
It’s necessary to restore and maintain tone during long and exhausting workouts. This group of sports nutrition is an additional and high-quality source of energy. They are safe for health but need a clear and regulated intake to feel the maximum effect and avoid undesirable consequences. The carbohydrates in sports energy drinks help increase muscle performance and improve muscle performance and strength.
And the sodium included in the composition helps maintain optimal water balance throughout the workout. Guarana – has tonic properties, is a medicinal plant, and promotes the excretion of lactic acid, reducing muscle pain during exercise.
Caffeine provides acts of mental activity and increases of endurance of an organism. Improving the functioning of the cardiovascular system is guaranteed by the presence of an amino acid such as taurine in the composition. Also, inosine, Yohimbe, polyunsaturated fats, minerals, vitamins, amino acids, and other substances have an excellent tonic, stimulating, and energy effect.
There is no other nutritional supplement as popular as creatine in the world. This substance is used in all sports. The human body synthesizes creatine in the liver, kidneys, and pancreas. Muscle tissue can accumulate creatine, a source of energy for them.
Creatine Optimum Nutrition is a nitrogen-containing carboxylic acid involved in energy metabolism in muscle and nerve cells. It is the main representative of the ergogenic components of sports nutrition. Available in various chemical forms (monohydrate, hydrogen tartrate, alpha-ketoglutarate, tri creatine malate). In bodybuilding, creatine is widely used as an athletic supplement to increase strength, muscle mass, and short-term anaerobic endurance with proven safety.
In bodybuilding and fitness, as well as in all other strength sports, during high-intensity exercise, the need for ATP in working muscles increases significantly – hundreds of times higher compared to the resting state.
The depleted stores of ATP and phosphocreatine must be constantly replenished for muscle contractions to continue at peak levels of frequency and strength. By increasing phosphocreatine by taking creatine, you can increase the amount of ATP and thus increase muscle strength.
BCAA as an energy substrate. Exercise increases BCAA oxidation to maintain energy homeostasis by converting it into a readily available energy source, glucose. Studies show that during and after exercise, the concentration of BCAAs (especially leucine) decreases in athletes; immediately after this, metabolic processes are activated that are aimed at normalizing the concentration of BCAAs, that is, muscle proteins begin to break down, as the main sources for replenishing the BCAA amino acid pool. Supplementation with BCAAs can restore their concentration and stop the process of muscle breakdown.
In addition, scientists have recently paid special attention to the role of leucine as a source of ATP (the body’s main energy substrate). Oxidation of leucine in muscle yields even more ATP molecules than the same amount of glucose.
And given that the oxidation of leucine and glucose goes in different ways, the athlete immediately receives 2 powerful sources of ATP; that is, he restores his strength much faster.
L-Carnitine is a safe fat burner. L-Carnitine is a metabolic link in the transport of fats in the body, so using L-Carnitine is necessary for people who want to lose weight. L-Carnitine transforms excess fat into energy for your muscles to work, which allows you to simultaneously reduce muscle glycogen consumption- this positively affects muscle growth and strength.
L-carnitine helps to reduce athlete’s fatigue by suppressing the action of lactic acid formed in the muscles during training. In addition, L-Carnitine, in addition to the fat-burning effect, can reduce hunger, relieve fatigue, and also has a healing effect on the cardiovascular system.
Isotonic is a drink containing a set of mineral elements similar to human blood plasma and a certain amount of fast and medium carbohydrates, which is why isotonic is also referred to as energy drinks. Isotonic (isotonic drink) – maintains the necessary balance of fluid in the body and prevents changes in blood electrolytic parameters during and after increased physical activity.
Isotonic is recommended for all types of aerobic activities – running, cycling, skating and rollerblading, skiing, shaping, football, hockey, and aerobic exercise equipment – where activities are associated with sweating and loss of body fluids and salts. An isotonic drink quenches thirst and increases stamina and performance.
With increased stress, the body loses a significant amount of fluid. Also, a large amount of salt is excreted with sweat. As a result of insufficient water intake, the concentration of substances dissolved in the blood plasma increases, which negatively affects the course of blood-related processes. Increased blood viscosity overloads the cardiovascular system, gas exchange in the capillaries deteriorates, and the outflow of water from the cells begins.
This interferes with the proper flow of metabolic processes. The loss of already 2-3% of the normal amount of water and the imbalance of electrolytes lead to a sharp decrease in the efficiency and endurance of the body, which manifests itself as a breakdown, lethargy, and a decrease in strong-willed qualities.
Under aerobic exercise conditions, an athlete needs to drink exactly an isotonic drink, not pure water. The isotonic fluid entering the body maintains the composition of the blood unchanged and replenishes the loss of electrolytes due to the presence of sodium and potassium salts. In addition, unlike pure water, it does not activate the diuresis mechanism; that is, it does not increase urination and prevents dehydration.
The additional amount of carbohydrates in the drink allows you to maintain the necessary glucose level in the blood. Thus, the use of isotonic helps to increase the endurance and performance of the athlete and allows you to maintain concentration and a strong-willed attitude to success.
Amino acids as a source of energy.
Amino acids are the building blocks of proteins in the body. It is known that muscles are mainly composed of protein, which is why the importance of these organic compounds in bodybuilding is so great.
The body uses them to produce enzymes, hormones, and antibodies to strengthen, grow and repair.
Amino acids make it possible to maintain the proper level of mental and physical tone, the intellectual activity of the brain, and the catabolism of subcutaneous fat after sports.
Amino acids are also energy sources, especially during fasting and intense training. Since the processing of amino acids produces metabolic intermediates, including pyruvic acid, acetyl-coenzyme A, acetoacetyl-CoA, oxaloacetate, and alpha-ketoglutarate, amino acids can serve as a source of energy released during the Krebs cycle.
There is a significant difference in how amino acids and carbohydrates are metabolized. For the former, the process occurs in such a way that the body receives much more energy if the amino acid pool is filled.