We address a topic of broad interest to athletes who practice sports strength - strength, namely that of nutritional supplements. We analyze the most effective of them, hoping that you can get information so I can do about these products for you. There are many discussions in the halls about supplements, and yet ignorant enough to confuse them with medication type doping. Be aware that nutritional supplements may be marketed without approval of the Ministry of Health, they are 100% natural and none of them are on the IOC doping list (International Olympic Committee). A healthy person, if you use supplements complying with recommended doses, certainly will not have any side effects or health risks. When using dietary supplements, it is important to know that it does not matter just that it contains a particular substance, but matter quality. After all, as matter of what use is assimilated and reaching muscle.

Protein concentrates:

Nutritional supplements on the market there are several types of concentrated protein, in terms of composition.

1. Protein concentrates were not given extra calories of carbohydrates, and contain up to 90% rate of only protein. Such a product may contain a few grams of sugars (carbohydrates as fructose or dextrose) because otherwise it would be intolerable taste even for the least demanding. This protein concentrates can be successfully used in diet or increasing the daily intake of protein, carbohydrates as their content is insignificant.
2. Protein concentrate with added carbohydrates, especially recommended for athletes aiming to gain weight, increase muscle mass. Typically such a protein content of the supplement varies between 20 and 50%, and contunutul of carbohydrates (sugars) is between 50 and 80%. The higher carbohydrate content is higher, the more product is indicated for athletes who gain weight is a priority. When using a protein concentrate with a higher carbohydrate content, consider that one serving can have up to 1000 calories. For example, a total of 200 grams. powder, the content may look like this: 40 gr. protein (160 calories) 160 grams. carbohydrate (640 calories), plus 20 ml. milk, which is another 20 calories. It is recommended that such a drink is not consumed with a meal, but separately, between meals, to be digested and assimilated by the body. It is also important to drink slowly, find that a meal in liquid form.

Amino acids:

Proteins consist of amino acids. Every time you eat foods that contain protein (meat, fish, eggs, dairy or concentrated protein) after digestion they are assimilated in the form of amino acids. Amino acids have very important roles in building and muscle growth, and in many other body processes. Virtually no life would be possible amino acids. That is, any athlete that sports strength - resistance should have a significant contribution of protein (and therefore amino acid). Muscles in the component amino acids, and if not fed at regular intervals (ideally every 3 hours) with body proteins can enter the so-called catabolic phase, that will catabolised (damage) of muscle tissue in order to make amino acids that is need. Moments are ideal management amino morning on an empty stomach, immediately upon waking, 30 minutes respectively before and immediately after workouts. It is always important to take amino acids on an empty stomach, otherwise do not assimilate. You can choose to use or proteins, or amino acids concentrated in these times of day. Amino acid concentrates usually presents in the form of capsules, tablets or liquid form. Bodybuilders use precompetitionale amino especially during periods when diets are restrictive, and I think athletes in contact sports have benefited more if he manages precompetitional, especially if you need to lose weight to get the desired weight category. Amino acids will be helpful in maintaining muscle tone and fortification, physical form. You wonder why you give amino acids and protein concentrates reach the muscle, after digestion, all in the form of amino acids. The explanation is simple: amino acids in the bloodstream faster than proteins, and not require digestion, practically predigerati.

Glutamine:

Perhaps the most important amino acid for athletes strength - strength, glutamine is a very popular supplement among athletes. Of the amino acids found in muscle, glutamine is the most abundant. Athletes need more glutamine pewntru recovery, and that is recommended to take 5 gr. glutamine after workouts, that evening, before bedtime, to facilitate the recovery. This is in the form of powder or capsules.

Creatine:

The most popular nutritional supplement of the last decade, creatine has occupied the leading position since 90 years. What is creatine for athletes? Every time you make a sustained exercise, the body muscles contract. In the gym every movement requires some in the muscle stretches and some in the muscle contracts following a process called the Krebs cycle (named after the scientist who discovered it). A substance called cyclic adenosine is produced by the body so that your muscles can contract it. Be fundamental to this substance creatine, and if the body has enough creatine, muscle contraction cycle is slowed down and suffer. Creatine is found in foods such as beef or fish muscle, but unfortunately too little for an athlete who has sustained a muscle is about significant and sustained physical effort. Following administration of creatine, athletes can make workouts more intense with increased strength and endurance. How to take creatine is: - if the athlete has up to 80 kg. recommend a dose of 15 grams. / Day, divided as follows: 5 gr. After breakfast, 5 gr. before training and 5 gr. immediately after training for five days, which is called loading phase followed by a maintenance phase is administered each 5 gr. before and 5 gr. after training. If the athlete has more than 80 kg., We recommend an additional 5 gr., Taken at night before bed, during the five days of loading. The creatine is improved if taken with a form of carbohydrate (preferably dextrose). Creatine usually presents as white powder, tasteless. There are versions ready when creatine is combined with dextrose and other components that sprouts efficiency. Another form of the creatine is sold in capsule, in which case you need lower doses (usually 4-5 capsules before that 4-5 capsules after training).

Tribulus:

Tribulus Terestris is the name of a native plant in Bulgaria, and has been used successfully by athletes strength - strength, resulting in better training and pumping muscle to increase strength. Tribulus can increase the natural secretion of testosterone and is a supplement to athletes especially indicated when the intended purpose is to increase muscle mass and strength.

Termogenicele:

Under this generic name is very popular dietary supplements sold in recent years. Termogenicele are plant extracts (Guarana - extract caffeine, Ma Huang - extract ephedrine). Studies have shown that this combination may have an effect to increase body temperature and promotes fat burning. Likewise, athletes using thermogenic see an improvement in energy levels and endurance. Depending on the option producers termogenicele can contain and chromium picolinate (a mineral that has the effect of body stabilize blood glucose levels), extracts of green tea and black tea and other ingredients. Thermogenic word just refers to the ability to increase body temperature. Usually, manufacturers recommend that athletes start taking the product with one capsule three times daily and gradually increase the dose one capsule, weekly, up to three capsules three times daily. It is recommended to avoid using thermogenic supplements if you have or have had kidney problems, liver or heart. In any case it is advisable to consult your doctor if you have one of these problems before using thermogenic. Manufacturers recommended not to exceed recommended doses and avoid use termogenicelor evening, because it can cause insomnia.

Protein Bars:

Protein bars are an excellent option to have on hand when you need an excellent source of quality protein and carbohydrates. A protein bar can contain between 15 and 50 gr. protein, along with a multivitamin and mineral complex, and contains no sugar. Carbohydrates in protein bars usually contain fructose or dextrose, along with other sources of carbohydrates comlecsi. Prior to 30-40 min. training, if you need a quick energy source, or immediately after training, protein bars are an ideal choice. Manufacturers have worked hard to improve their taste and currently there are protein bars on the market at least as tasty as chocolate bars, without the sugar or fat.

Be aware that supplements do not replace a diet and will not produce results without training.