What do athletes drink for their joints? How to increase endurance with drugs
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The right drinks for active people involved in sports can help them achieve sports results and solve their problems.
Freshly squeezed juices before a workout can give you the extra nutrients you need to maintain strength and endurance. Fresh fruit and vegetable juices contain the same beneficial vitamins, minerals and plant chemicals that you get from eating whole fruits or vegetables. Your body can more easily absorb these nutrients in the form of fresh juice, and your digestive system may not have to work as hard to digest them. Fresh juices can help:
- reduce the risk of developing cancer;
- increase immunity;
- help with detoxification;
- improve digestion;
- and increase weight loss.
Fruit or vegetable juices that contain complex and simple carbohydrates may provide you with the best energy fuel for the body. Complex carbohydrates provide you with fructose, which your body slowly converts into energy, giving you more strength for your workouts. Carbohydrates take about two hours to process, making fresh juice a quick and easy source of energy for your workout.
carrot juice
Carrot juice can give you energy for your workout, contains high levels of beta-carotene – antioxidant, which oxidizes the blood, brain and body tissues.
Fruit and nut juice
Banana– a good option for juicing as it contains high levels of potassium, which can help your body convert glucose into glycogen for long lasting energy.
Almond is a nutrient-dense food, and bran contains magnesium, which can help your body store and use glycogen and maintain healthy blood sugar levels.
Mix:
- 1 glass of freshly squeezed apple juice
- 1 banana;
- 1 tbsp. from wheat, rice or oat bran;
- and from 8 to 12 almonds.
Mix thoroughly, adding water to desired taste and consistency.
Beet juice
Freshly squeezed beet juice before exercise may help improve endurance. The nitrates in beet juice lead to decreased oxygen absorption, making exercise less tiring.
Before your next workout, drink the juice of 1 beetroot, adding fresh apple juice to taste.
Sugar in vegetables and fruits will help increase workout productivity, but this Only necessary for those who are gaining muscle mass.
Those losing weight need to be careful, juices should be consumed in the first half of the day, exclusively from fruits with a low glycemic index, such as green apple. Any simple carbohydrates inhibit fat burning. Also, another tonic drink with a slight energy drink effect would be coffee, for those who is losing weight - without sugar. But it is necessary to take into account that coffee expels water from the body, so make sure to replenish lost fluid.
What is the best thing to drink during training?
The best and only drink during training will be one without additives or impurities. The main task of drinks during training is to prevent dehydration and blood thickening; for this it is better to drink water, since you have already received the energy for training before the start of classes. You should use this energy during your workout rather than adding new carbohydrates, so drink a lot of water– Absolutely everyone needs it!
What's the best thing to drink after a workout?
Immediately after your workout, you will need enough protein to maintain your muscles and overall body condition. Within 30 minutes after training It won't hurt you to drink a glass of milk, to which you can add cottage cheese or fruit (for those who are gaining muscle), mix in a blender, it will turn out to be kind of natural. You can also consume, which will replenish energy and prevent muscle breakdown.
For those who are drying out, simple carbohydrates, and even milk sugar (lactose) can interfere with the drying process, as they will provide a surge in insulin and the weight will remain the same. Just like during a workout, you need water, and food is an important source of nutrients for you.
Conclusion: what to drink after training for muscle growth
Natural products - milk, fruit and vegetable juices - are a source of energy and nutrients. Each has its own absorption rate and nutritional value. Of course, if you gain muscle, you need to consume plenty of protein, fat, and carbohydrates. To replenish these reserves, a simple and effective way is to take sports cocktails - gainer, (replaceable and irreplaceable), pre-workout complexes. For those who are losing weight, taking it before training will help to release fat into energy. These are optional, but quite effective helpers in accelerating results.
Useful video: pre-workout drink recipe
Active sports involve, first of all, fluid loss. What should you wash down with breakfast, lunch and dinner if the water you drank in the gym simply disgusted you with its taste? After all, here, as in nutrition, at least a little variety is preferable.
Mineralka
Mineral water quenches thirst well. But you shouldn’t drink any mineral water. For example, acidic waters are not recommended for people with high acidity, and excess sodium can harm a weak heart. You cannot completely switch to mineral water - this will lead to an excess of microelements and thus harm your health. Therefore, you should drink no more than 1 liter per day.
Tea and coffee
It is better to use them as sources of caffeine - this way you will stimulate the nervous system, speed up fat burning and increase endurance. In addition to caffeine, tea contains tannins that are beneficial for the gastrointestinal tract. But remember that excessive consumption of coffee or tea can disrupt the functioning of the heart, nervous system, and lead to dehydration. One cup of coffee or tea in the morning is acceptable and even desirable. But not more.
Sweet soda
Contains nothing except water, dyes and sugar substitute. Buying them means throwing money away.
Homemade kvass
Contains a minimum of alcohol, a large amount of carbohydrates and B vitamins. But do not confuse it with store-bought bottled liquor. Such “kvass” will only quench your thirst, and will also treat you with dyes and preservatives.
Milk
Milk, especially fresh milk, contains a lot of protein and beneficial microelements. It's great to add milk to a protein shake. Milk-based products (kefir, fermented baked milk, liquid yogurt) perfectly complement the diet. They will not only supply your body with useful substances, but also normalize the intestinal microflora and improve digestion.
Juices and compotes
Juices will give you a lot of vitamins and carbohydrates (fructose and glucose). Natural juice is suitable for diluting gainers, amino acid and protein shakes. Dried fruit compotes are also rich in vitamins, but they often contain a lot of sugar (especially store-bought canned ones).
Beer and wine
The cheapest and favorite alcoholic drink among athletes is beer. It contains carbohydrates (up to 4-6 g per 100 ml) and vitamins (very little, but there are some). By the way, beer is much lower in calories than vodka or whiskey. 100 ml contains approximately 50 kcal (versus 300 kcal for vodka). But, like all alcoholic calories, they only provide an increase in body temperature and nothing more. It is much better to drink dry wine. Although it is stronger (10-17%), it is rich in vitamins, healthy sugars and tannins.
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Playing sports is an increased burden on the body, regardless of whether we are talking about professional sports or amateur activities a couple of times a week for the sake of pleasure and health. During intense training and sports games, the heart rate increases and body temperature rises. Increased sweating begins. And as a result, the body suffers from a lack of fluid. You need to drink more. Now it is recommended to drink before training, during and after training. The correct drinking regime for the athlete is determined by the coach. And most experts are of the opinion that water best quenches thirst and replenishes the body’s need for fluid.
Why is it so important to choose the “right” water?
Someone will shrug their shoulders: water is water. But even the taste of water from different sources differs significantly, which means its composition is also different. Indeed, in addition to H2O, water also contains dissolved salts, microelements necessary for the body, and often unwanted impurities. As water passes through water pipes, it acquires an unpleasant odor and metal particles enter it. Often, for the sake of safety, water is chlorinated, which is also not indifferent to our body, which consists of more than 80% water.
In addition to impurities, water also differs in its molecular structure. It is believed that melt water has the most “convenient” molecular structure for the body. And if it is also melt water from high-mountain glaciers, then it is also one of the cleanest. However, water from an artesian well, bottled directly next to the extraction site, also has quite acceptable quality.
There is a version that water can accumulate information, including negative information, changing its molecular structure. And such “negatively charged” water can cause significant harm to health. Official science does not confirm this fact (yet...).
I hope the reader has already understood that tap water, even if it has all the necessary hygienic certificates, should be used only for hygienic purposes. And for drinking and cooking, bottled water from a trusted manufacturer is better suited. When choosing bottled water, you should pay attention to its purpose. Everyone can drink table mineral water, but medicinal and medicinal-table water only on the recommendation of a doctor.
Do you need gas bubbles in water?
Separately, it is worth mentioning sparkling water. Most commercially available sparkling water is artificially carbonated. And during active sports, such water is categorically not recommended. It contains a large amount of carbon dioxide, which can cause discomfort in the stomach and bloating. Accumulation of gases, physical effort... The result is predictable and can be confusing if it happens in the presence of other people.
And for those who already have problems with the gastrointestinal tract (ulcers, gastritis, etc.), carbonated drinks are doubly contraindicated.
Even if mineral water has a natural gas content, athletes are advised to remove this gas by heating the water to 80-90 degrees, when the active release of gas bubbles begins. Subsequently, such water should be cooled to room temperature.
Optimal drinking water temperature
The best drinking water is at room temperature. Too cold water is dangerous because during physical activity, a steamy athlete risks getting a sore throat after drinking ice-cold water. Moreover, during intense training, the immune system is weakened, so the risk of disease increases even more. And cold water is absorbed by the body much more slowly; extra energy is spent to warm it to body temperature.
Hot water isn't too good either. When sweat floods your eyes anyway, it’s still not very pleasant to drink boiling water. In addition, hot water increases sweating, the body loses even more fluid, and the excretory system, which is already working at maximum capacity, is overloaded.
Are any additives needed for water?
Directly during training, athletes drink only clean water. The fact is that such water enters the body’s cells as quickly as possible. If there are any additives in the water, they determine how quickly the liquid will be absorbed.
After training, some athletes, in order to quickly restore strength, take various vitamin and mineral cocktails and add freshly squeezed lemon juice to the water.
There are also isotonic drinks, which have a density close to that of human body fluids. They contain minerals and carbohydrates in small concentrations. Such drinks cannot quickly quench thirst; they are absorbed by the body slowly. But their composition allows you to replenish the loss of not only fluid, but also energy.
Marathon athletes drink oatmeal during their long training sessions and races. And in many other sports, coaches prepare drinks for athletes according to their own recipes, which are kept secret.
Each athlete has his own preferences. Some people only like water of a certain brand, others superstitiously drink only water over which prayers were read in the temple. For example, Arnold Schwarzenegger is a regular customer of a special water bar in New York, where they offer more than 80 types of drinking water. Of these, he always chooses only one brand of artesian water, which contains practically no sodium, but is rich in calcium.
And the Belarusian gymnast Melita Staniuta, who became the face of a famous mineral water manufacturer, admits in an interview that she considers ordinary water to be the best drink.
Water is a natural drink. It quenches thirst, replenishes fluid loss, allows you to look good and maintains health. It’s no wonder that athletes prefer to drink plain, clean water. Their recommendations are worth listening to.
To drink or not to drink: are sports and bad habits compatible?
A pint of beer at the finish line of a marathon or a glass of wine after an intense strength training session... or not?
In the minds of many ordinary people, being an athlete means not drinking, not smoking, following a diet, sleep, and training plan, because without strict restrictions you cannot achieve high results. But increasingly, famous beer brands are becoming sponsors of races and marathons. Those who are “for a healthy lifestyle” are loudly indignant that this breaks all patterns, and above all spoils the health of athletes and turns them into alcoholics. But maybe it's not so bad?
What's wrong with alcohol and how does it affect our body?
When alcoholic beverages enter the body, 20% of what is drunk is absorbed by the stomach, and 80% is sent to the small intestine. If you drink on a full stomach, the food inside will absorb the alcohol and you won’t get drunk so quickly. Entering the bloodstream, alcohol is filtered by the liver - this is the main organ that is under attack.
In biochemistry textbooks you can find an approximate formula for calculating how much alcohol the liver can process:
Let’s say a man weighing 80 kg drank 0.5 beers with a strength of 5% after training:
We calculate the pure alcohol content in this beer: 500 ml * 0.05 = 25 ml
The concentration in the blood is given in grams, so we multiply the number of ml by the density of alcohol (0.79 g/ml): 25 ml * 0.79 g/ml = 20g
Depending on whether a person drinks on an empty or full stomach, 10% or 30% of the alcohol is lost, respectively. Most likely, after training the stomach will not be full, so subtract 10% from 20 g of pure alcohol: 20 g – (20 g/100*10) = 18 g
On average, a person consists of 70% liquid - we find its mass: 80 kg * 0.7 = 56 kg
We get the alcohol concentration in ppm: 18g / 56000 g * 1000‰ = 0.32 ppm.
The maximum concentration of alcohol in the blood occurs after 60-90 minutes. The probability of death is from 3.5 ppm, which is approximately equal to 660 ml of 40% vodka, or 2.1 liters of 12% wine, or 5 liters of 5% beer, drunk in a short period of time without a snack. The theoretical limit of ethanol for a healthy person when taken daily is 60 g for men and 50 g for women (due to gender differences in metabolism). Increased alcohol consumption causes liver disease - fatty degeneration. Most often, this is a reversible process; you just need to reduce alcohol consumption to a minimum or give it up altogether. If you start the problem, the next stage will be cirrhosis of the liver, which can no longer be treated.
Researchers at the Tyumen Medical Institute found that performance decreases significantly three hours after drinking alcohol, but even after alcohol is removed from the body, activity remains reduced for 45 hours.
“Every person has a certain maximum dose, which depends on gender, age, weight, physical condition. As we go through the stages of intoxication, from mild euphoria to confusion, the liver actively processes alcohol. The enzyme alcohol dehydrogenase oxidizes alcohol to acetaldehyde, which is poisonous and causes the greatest damage to the body. Aldehyde is toxic and has its own maximum permissible concentration, when exceeded, severe intoxication begins, including death. If the liver cannot cope with the production of the enzyme, the body begins to naturally reduce intoxication (the person vomits). By the way, the smell of fumes that appears after 5-7 hours is precisely the smell of the resulting acetaldehyde. The aldehyde is then oxidized by the enzyme aldehyde dehydrogenase and converted into an acid and then into a salt. They are metabolized by the muscles and heart and excreted in urine and sweat." - Daniil Ahiadorme, employee of the Laboratory of Carbohydrate Chemistry No. 21, Institute of Organic Chemistry named after. N.D. Zelinsky Russian Academy of Sciences, specialization: chemistry of natural compounds.
Slurred tongue, confusion of thoughts, lack of coordination, and sometimes memory loss the next morning - all this is all just after one “fun” evening. If you drink regularly, alcohol will negatively affect not only the liver, but also the cardiovascular system, gastrointestinal tract, kidneys, endocrine glands, muscles, skin, immune system and brain.
Alcohol makes you fat
Moreover, it is not a myth that alcohol can make you fat: 1 g of ethyl alcohol is equal to 7 calories. It seems that runners are not in danger of being overweight, because on average 100 calories are burned per kilometer. But recovering with alcohol is not the best idea: despite the calorie content, the content of proteins, fats and carbohydrates is negligible, so the body will not receive proper saturation, as from food and other drinks.
In addition, drinking beer, for example, negatively affects the figure, especially for men. It contains phytoestrogen - a female sex hormone of plant origin. If you drink beer excessively, the phytoestrogen will quantitatively exceed the content of the male sex hormone testosterone, which emphasizes masculinity, makes men broad-shouldered and strong, and is itself a powerful fat burner. The effect of beer on men over 40 is especially noticeable, when testosterone is not produced as actively, and weight is gained quickly, including the female type (at the waist and chest).
What's the benefit?
- To maintain the vital functions of the body, a person must receive enough vitamins, minerals and trace elements. It is not always possible to find the required amount of nutrients in food, and they may not be fully absorbed. For example, silicon, which is responsible for bone strength, fights the appearance of wrinkles and lowers blood pressure, is needed by the body in the amount of 25-45 mg daily, but no more than 4% of silicon is absorbed from foods. Researchers from the University of California (USA) have proven that beer is one of the most accessible natural sources of silicon. Three bottles of any beer can fill the daily requirement, but ales contain the most silicon. In addition to silicon, beer is rich in other microelements - zinc, iron, copper, selenium, chromium, magnesium, and B vitamins - thiamine, biotin, folic acid, riboflavin and others.
- But there are also benefits in other alcoholic drinks (if you do not abuse them). Antioxidants in wine reduce the level of bad cholesterol and at the same time increase the level of good cholesterol, fight cancer cells, the possibility of diabetes and depression. 30 ml of cognac or brandy has the same antioxidant effect as a daily dose of vitamin C. And tequila helps lower blood sugar levels. Although some types of alcohol are full of a variety of antioxidants and microelements, doctors insist that benefits can also be obtained from ordinary foods that will not cause harm to the body.
- Research by specialists from the University of Ghent (Belgium) has shown that “bitter” beer has an analgesic and anti-inflammatory effect comparable to analgin or ibuprofen. The bitterness of beer depends on the amount of bitter hop acids (isohumulone) added during brewing and is measured in international bitterness units (IBU). And it’s easy to believe in the healing properties of hops, because it is used in medicine to treat angina pectoris, intestinal spasms, kidney stones, cardiovascular neuroses, and dermatitis.
- A group of British scientists found that people who drink 3-6 glasses of beer or wine every week are 11% less likely to become infected with Helicobacter pylori bacteria than those who don't drink at all. This bacterium is dangerous because it infects the areas of the stomach and duodenum; many cases of ulcers, gastritis, duodenitis and even stomach cancer are associated with Helicobacter pylori.
- Nephrologists at the Catholic University of the Sacred Heart (Italy) studied the effect of different drinks on the occurrence of kidney stones. According to them, regular consumption of wine reduces the risk of urolithiasis by 31-33%, and if you drink beer, then by 41%!
- They tried to confirm the benefits of alcohol with statistics. For 40 years, Dutch doctors observed the life of a small town, whose residents included absolute abstainers, those who liked to drink without restrictions, and a group of subjects who took no more than 20 g of pure alcohol in any concentration per day. According to the study, mortality in the group of moderate drinkers was 36% lower than in the group that did not drink at all. People who drank wine lived an average of 3.8 years longer than others.
- And, of course, a small amount of alcohol helps to establish social connections, make friends, and join a group/club with similar interests.
Can athletes drink?
Research shows that many alcoholic drinks have a diuretic effect, meaning the body loses more water than usual when urinating. But Dr. James Betts from the University of Bath (UK) argues that low-alcohol drinks, such as 3.5% beer, have a weak diuretic effect, so a moderate amount of beer after exercise will not be harmful. Some runners swear that drinking a little alcohol the night before a race helps them run easier.
A few years ago, Professor Manuel Garzon from the University of Granada conducted an experiment. The subjects performed physical exercises, and to restore water balance after sports, he gave half of the group water and the others the same amount of beer. Result: beer was slightly more effective than water.
On the one side. The American College of Sports Medicine, through its research, proves that alcohol reduces the performance of athletes and can also disrupt the body's thermoregulation.
Professor David Cameron-Smith from the University of Auckland (New Zealand) also advocates against drinking alcohol before physical activity. The body has to adapt to the workout longer than if the exercise were carried out with a clear head. Firstly, the load on the heart increases. Secondly, the body becomes more susceptible to injury, healing slows down: alcohol dilates blood vessels, which does not reduce, but, on the contrary, increases swelling. Third, partying before a race will negatively impact your sleep, which will reduce glycogen levels, which are a critical source of energy for endurance performance. In addition, those who rest with an alcoholic drink replenish glycogen twice as slowly as non-drinking athletes.
Theoretically, alcohol can be used as a doping. But it will not give strength; on the contrary, it will reduce the reaction, worsen coordination and relax. For the sake of the latter, some athletes drink before a responsible race so that the alcohol acts as a sedative. But alcohol causes damage to the central nervous system and also disrupts the functioning of organs.
« As a coach, I have a negative attitude towards drinking alcohol. Undoubtedly, the same beer contains some useful elements, but they can also be found in ordinary products - so the benefits clearly do not outweigh this. Alcoholic drinks complicate the muscle recovery process, which takes away time that could be spent on improving results. In addition, alcohol is a diuretic, which means that if there is insufficient fluid replenishment (which is often required after a workout), the water balance in the body will be impaired, increasing the risk of dehydration. You shouldn’t actively train with a hangover – the cardiovascular system is already under a lot of stress. If you suddenly really want to play sports, you can simply take a walk in the park, in nature, or go, for example, to yoga (in an easy mode) - in general, engage in those types of activities that will not increase your blood pressure and heart rate. Remember that in sports medicine there is basically no permissible dose of alcohol. Therefore, when preparing for a race, I would recommend keeping its consumption to a minimum."- said Mikhail Kapitonov, Coach of Nike Run Club, Candidate of Masters in the 400 meter run.
On the other side. In 2014, Runner’s World magazine conducted a survey among its readers about whether it is possible to “reward” yourself with beer at the finish line and whether this contradicts the concept of a healthy lifestyle. Of almost 2,000 voters, 85% were in favor of beer - this clearly shows the attitude of runners towards combining alcohol and sports.
Research from Kaohsiung Medical University in Taiwan found that drinking small amounts of alcohol after vigorous exercise can reduce muscle cramps. Medical tests did not record significant changes if the athletes did not drink, however, according to the subjects themselves, 5 ml per kg of body weight of an alcoholic drink - beer with an alcohol content of 4.5% - helped them overcome the painful sensations of the recovery period.
« Unlike Russia, the culture of drinking alcohol abroad is different, so it is considered the norm there to receive and drink alcoholic beer at the finish line. In our country this is often met with hostility, saying how can an athlete drink at all? According to my personal observations, 70% of long-distance runners drink, and I am among them. I have been studying the issue of combining sports and alcohol habits for a long time, because when I started running marathons, I was surprised how grown men could drink and achieve good results. I was looking for information to either slow myself down, or to find some justification for the desire to drink. For example, I learned that the gene responsible for high achievements in sports is also responsible for alcoholism. This may be why some athletes with incredible athletic success become alcoholics.
When I started running marathons and drinking, I, of course, noticed that alcohol at least relieved stress. But you need to find your line, after crossing which alcohol will be harmful. For myself, I determined that, for example, at training camps I can drink 3 bottles of beer per evening if I run 30 km in a day. And if I ignore this desire to “relax,” then the next day I experience nervous tension, thoughts anxiously wander through my head, and I cannot fully devote myself to the training process. During the active preparation period, I specifically leave the city to concentrate on running and deprive myself of any temptations. I even interrupt my coaching activities, and alcohol relieves stress during such periods. But when I’m not preparing for any competitions or I have an injury, I live the life of an ordinary person and can afford to go to a bar or club.
When I started winning marathons back in 2010, everyone knew that I drank a lot, and they were surprised how I could run fast with such an addiction. I understood that I was not the only one, it was just my habits that were on public display and actively discussed. As much as I talk to people, most athletes in all sports except athletics do not drink alcohol on principle. But every second track and field athlete I know really likes to drink, and there is not even such a “harmful/not harmful” conversation, it’s taken for granted.
If alcohol interfered with my sports career and life, I would not drink.But the opposite happens. I know my norm: let’s say, today after 35 km I drink 4 bottles of beer, the day after the same long distance I drink a bottle of wine, so I don’t experience a hangover or poor health. And in principle, it is easier for runners to tolerate alcohol because they have a faster metabolism. But I wouldn’t drink before a race or come to training after a stormy night and wouldn’t recommend it to anyone. It’s much more pleasant to drink after the start than before it, drink too much alcohol and fail at the competition"- said Misha Bykov, master of sports in athletics, two-time winner of the White Nights marathon, founder and head coach of the Typical Marathoner running school.
Instead of a conclusion
Probably, as many people as there are, there are as many opinions about alcohol in sports. Even beer at the finish line has both supporters and ardent opponents. But if you look for a compromise, then you need to answer yourself: what is the norm? When is it time to stop so as not to harm your body and your sporting achievements?
Why borscht, mushrooms and sandwiches are the main enemies of those who decided to follow the example of the Olympians
It is possible that many will once again want to change their lives - they will start running in the morning and finally think about healthy eating. W→O→S spoke with experts in sports nutrition about what underlies the nutrition of athletes and what rules need to be followed while on a sports diet.
Pavel Sheremet, master of sports, specialist in sports nutrition
To achieve results in sports, two things are important: load and recovery. If you do not have time to recover after training, then it is simply pointless to give the next dose of load - it throws the athlete back. Recovery is, first of all, nutrition, which gives the body energy, building material for new cells. Proper nutrition is the best cure for many ailments. The basis of the nutrition system is the same at any level of training. The most important thing in this matter is the five rules that must be followed regardless of the degree of load.
1. Maintain the order of products.
Each product belongs to a specific group, there are six in total. Here they are in the order in which they should be consumed: liquids, fruits/vegetables, grocery group, nuts/oils, eggs/dairy products, fish/poultry/meat. You can eat everything, you just need to be consistent, although again, some people have individual intolerance to certain foods. It is recommended to consume foods from no more than three groups in one meal.
Moreover, you should try not to mix foods from different groups, but eat them separately - this way they are absorbed much better. For example, if you take a sandwich that contains meat, herbs, cheese and bread, and eat all this separately from each other, then there will be more benefits. When you swallow everything at once, the body simply cannot simultaneously secrete all the substances necessary to properly digest this complex.
Artemy Manucherovich, practicing physician, sports nutrition specialist: “At some point, an athlete’s muscle growth slows down, despite intense training and properly selected nutrition. Then they begin to use supplements (also a kind of sports nutrition), which are divided into two categories: energy drinks and proteins. Energy drinks are used for weight loss and to improve muscle definition, proteins are used to build high-quality muscles. Protein is an analogue of egg white, it is well absorbed by the body. It is especially important to take it within an hour after training. The dose directly depends on the physical activity and weight of the person: if this compliance is not observed, then taking protein nutrition can be harmful. Excess protein will lead to loss of calcium, which is responsible for many intracellular processes. Protein supplements should never be the only source of protein in the human body. So proper nutrition always remains important. Let me remind you that muscles grow not on the day of training, but on the day of rest. As for doping, formally this definition includes a whole list of drugs, which is updated every year by the World Anti-Doping Agency. In fact, even ordinary black tea can be considered doping: it contains caffeine, a stimulant that has a serious effect on the central nervous system. The most common doping drugs are anabolic steroids. These substances, similar to the male sex hormone testosterone, help to build muscle mass very easily, but in return they cause problems with the reproductive system, liver, nervous system and heart. Unfortunately, counterfeits are very often used and distributed in Russia, which cause even greater harm to health. Under the supervision of competent specialists, doping is possible without severe harm. But the need for it arises only at a super-professional level. Amateurs should have no need for doping at all.”
Meat salads, burgers, soups are all evil.
The worst thing is borscht. None of this “healthy” soup is properly absorbed by the body, which is why the majority of gastric diseases occur in Ukraine. In general, the first dishes appeared due to poverty: soup had to be cooked to feed a large family. By the way, lard is a very healthy product. It is 100% digestible, contains a lot of building materials for the body, and has a high energy value.
Well, and lastly, perhaps - you need to drink before meals and only water, preferably a lot. Drinking during meals is bad for digestion, and afterward you need to wait at least 40 minutes.
2. You can eat from 6 am to 6 pm.
This is one of the best known and most poorly enforced rules. You need to eat strictly every two hours during this period. At seven o'clock in the evening, our stomach, roughly speaking, falls asleep: it works at less than half its capacity. Any feeling of hunger after six hours must be suppressed - this is a bad habit, nothing more. Changing your habits is the hardest thing for a person. Here is an example from history: Genghis Khan had a Chinese adviser who said: “You can conquer the whole world, you can take away people’s loved ones, you can take away their lives, turn them around as you want, but never try to change people’s habits, because you will fail.” " So we - nutrition specialists - have to perform feats that even the Great Khan did not dare to attempt.