A poisonous-yellow cake, covered with mastic, sweet packaged juice and ketchup, per kilometer spreading the aroma of ripe tomatoes, most often confuse unless the adherents of proper nutrition. The rest are mostly used to not particularly think about and just have fun. Like, once the store is sold – it means, not so bad. But something in any case should be attacked. Scold fast food, perhaps, is already unfashionable – it was replaced by sports nutrition and a formidable “protein – it’s chemistry!”. Which, of course, is very much in the hands of mayonnaise and non-moldy buns. Let’s understand.
What is Protein and BCAA
Protein is nothing more than a normal protein. It promotes muscle growth, not because of some miraculous chemical effect on your body. And because it is one of the most important building components of musculature. Protein rushes to the rescue when it is already hard to draw “building material” from normal protein foods. For example, to grow muscle, you need to consume an average of 1.6 to 2 grams of protein per kilogram of your weight. Even at the best sources of protein (products containing animal proteins – fish, poultry and eggs) you are unlikely to get the required number of grams. Just imagine how much you have to eat, and do not forget about where and how fat and carbohydrates accompanying these foods can be deposited. This is where the “purified” protein called the protein rushes to the rescue. He also helps out in situations where you do not have enough time to eat, for example, before training.
The protein, in turn, consists of amino acids. Without these “bricks” the creation of protein molecules is impossible in principle. So, the organism first splits protein food to amino acids, and only then own protein is built on their basis. It turns out that the less protein gets into your body – the less amino acids it contains. So, the growth of muscle mass is in question. In order to solve the problem with such a deficit, BCAA was created – a complex of three essential amino acids (leucine, isoleucine, valine), which are not synthesized by the body and are directly involved in the processes of anabolism and recovery. These amino acids can be obtained either with food, or with direct administration of BCAA. In fact, when using such a “fuel,” the need disappears to spend energy on the splitting of the protein, because the body already gets the finished amino acids. So, the process of building a protein in the body is much faster.
Confused when to take protein, and when BCAA? Urgently untangle. The rate of assimilation of BCAA is higher and digestion is not required, so it is most logical to apply them during intensive training. But completely replace the protein with amino acids will not work: one cocktail includes about 30 grams of protein, while a portion of BCAA – several times less.
Types of Protein and BCAA
Most quickly the body absorbs whey protein (it is the most rich in amino acids), the slowest – casein (it is taken as forced replacement of food or at night to support growth and recovery, even in sleep). There is also a complex option. Therefore, when choosing it is worth considering the time when you plan to use the supplement: in the morning, between lunch and dinner or at night. It is important to understand the difference between, for example, whey protein concentrate and isolate: they differ in that the first can contain some fat and lactose, and the second, on the contrary, practically does not have fat, carbohydrates and sugar in it (and therefore costs more) . If we talk about the hydrolyzate, then it has the highest degree of purification, and also has the best tolerability and digestibility.
The type of protein from which the product is made is far from the last, which should be noted when choosing. For example, soy protein in comparison with the “standard” egg have a relatively low efficiency and, accordingly, requires less financial investment. On the other hand, the soybean variant is the ideal source of vegetable protein for vegetarians who do not consume meat.
As for BCAA, their price, taste and even consistency are also different. Do not pursue the cheapest options, because too budgetary amino acids can include fewer active substances. Or other unpleasant nuances.
Pure powder BCAA is usually bitter and not completely dissolved in water. However, the market abounds with orange, lemon and berry flavors. In addition to powdered on the shelves of sports nutrition stores, capsular, tableted-effervescent and liquid amino acids are also found.
Gainer and Creatine
As a matter of fact, the geyner is a sort of “mass-gathering” mixture of protein and carbohydrates (the percentage of carbohydrate component often varies from 50 to 80). Girls almost do not resort to his help, because they rarely seek to increase in volume. Another thing – men – “hardgeynery”, heavily gaining muscle mass. Needless to say, if you are inclined to fullness, then the geyner is even contraindicated to you?
Creatine as one of the most popular (and, incidentally, inexpensive) sports supplements is also in most cases used by men. It is believed that it affects the increase in strength and endurance, promotes muscle hypertrophy and even prevents their age-related loss. Creatine is produced in a variety of forms (powder and tablets, capsules, liquid and even chewable variant), can be synthesized by the body on its own and contained in fish and red meat.
L-carnitine and fat burners
Disputes about whether the natural substance of L-carnitine contributes to active fat burning, do not subside to this day. In its properties, improved metabolism, anabolic action, activation of fat metabolism and even cell regeneration are prescribed. Girls, keen on fitness, use carnitine with enthusiasm. However, the effectiveness of tracking is difficult enough, because slimming at the same time cuts the intake of carbohydrates and actively engaged in physical activity.
But very specific results are brought by fat burners. Unfortunately, the results are often more unpleasant than positive. Typically, fat burners are composed of a mass of components that are not natural extracts. And the word “chemistry”, perhaps, here you can already use without a twinge of conscience. The official list of side effects often include fever, shivering, nausea and loss of appetite. Does it make sense after such a “cheerful” list to delve into the mechanism of the effect of the fat burner on the body? So, the fat burner can easily cause problems with the endocrine system, cause insomnia, headaches and indigestion. A similar story, alas, concerns many pre-training complexes.
As you can see, not all sports nutrition is equally useful. As well as not any bread, not any meat and not even any apples. If desired, “chemistry” can be found everywhere. Nevertheless, it is not so difficult to differentiate between “harmful” and “harmless”, if not simply sweep miracles from the shelves, but carefully read and comprehend the composition. You see – and understanding will come that protein is just a protein, and a lethal dose of caffeine (or something stronger) in a super-efficient fat burner will not lead to good.