Diet for an athlete.

Diet for an athlete. Proper nutrition for men involved in sports: is it worth leaning on the range of so-called sports nutrition from fitness centers?

Consider the assortment of a fitness bar, something like this:

Sports drinks.

Soda, still water, tonics and isotonics, plus really healthy waters containing aloe juice, etc. etc. This is the most necessary of all that you can buy in a bar. Working out and not drinking is like smoking between sets; the load on the cardiovascular system is not the most useful. The best choice of sports drink for training in the gym is regular still water. Everything else is either for fitness gourmets, or for those who did not have time to eat normally before training (in this case, a bottle of tonic will not allow blood glucose levels to drop dangerously during exercise).


That is, a protein that is easier to digest than the same protein taken from eggs, milk, cottage cheese, meat or fish. However, the need to take it from the very beginning of classes is greatly exaggerated by people financially interested in this. An increased need for protein can only occur in response to an equally increased load, which, as a rule, occurs after a year or two of very intense and regular training. For a beginner, a portion of a protein shake before and after a workout will only be useful if he last ate 6-8 hours ago.


Protein-carbohydrate drinks that stimulate the secretion of insulin, the main anabolic hormone responsible for the absorption of proteins, fats and carbohydrates. In practice, gainers are used in order to quickly gain weight. Taking 2-3 servings of a gainer per day with food (and not instead of it), any squishy man will gain five missing pounds in just a month. For those who have been training for a long time, it is useful to drink gainers right before classes - their increased calorie content will help to conduct a more intense workout and recover faster. In this regard, gainers are much more useful than proteins, but, like all high-speed ones, they have a side effect - the inevitable increase in fat under the skin.

Vitamins, amino acids and other fat burners.

All this can be easily combined into one group of expensive, probably useful, but not the most needed drugs. Alas, the sports nutrition market is also a market, it needs product diversification, and therefore you will constantly be offered either a new chondroprotector or a new creatine. Yes, manufacturers will not be offended by me, but with these products they duplicate what you can already buy in a pharmacy, and much cheaper. The best chondro- and cardioprotector is ordinary fish oil. Sports vitamins carry a thermonuclear dosage that is difficult to digest even for a very heavy athlete; pharmacy dosages are much better suited for normal active people. Amino acids are generally the lot of competing bodybuilders. So if you don’t have extra money, extra health and extra curiosity, refrain from using the above.

Useful advice.

If you constantly use the products of a fitness bar, do not be too lazy to ask the bartender to look at a jar of what you constantly drink - a gainer or protein. In many bars, there is a restaurant "tradition" not to add the manufacturer's recommended dose to cocktails, providing the volume with ice and other by-products. If you notice a difference (the bartender must tell you how many grams of a particular product he puts in a cocktail) - order a double portion or get your own jar. In vain, perhaps, every club has its own “nutrition dealers”?