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Sports nutrition and supplements

How to Become a Sports Nutritionist?

The main reasons for doing fitness and bodybuilding are improving the appearance and taking care of your own health. Then what does “chemistry” mean – protein powders, capsules with amino acids? The fact is that to ensure muscle growth in bodybuilding is not always enough nutrients from food.

With the help of sports nutrition, you can get an additional amount of calories, carbohydrates, proteins and essential amino acids without excess fats, vitamins and minerals. For those who do not have the opportunity to eat 4-6 times a day specially prepared food, balanced in protein / fat / carbohydrate – sports nutrition can be an excellent tool. And “chemistry” has nothing to do with it.


Protein is the most popular type of sports nutrition. Even those who are not engaged in bodybuilding know about him. Anyone who considers protein “chemistry” and is worried about reducing the potency when it is taken can be recommended to refer to the dictionary of the English language. Protein in English means “protein.” Protein powder is only dried protein, which is mainly made from milk.

Whey protein (Whey protein) is equally effective for everyone – from beginners to Olympia winners. It is necessary to take a serumal protein before training, and then – the second time! – right after its termination. The secret is that whey protein is absorbed in 10-15 minutes and with the speed of express supplies the amino acids contained in it to the muscles. For comparison, the absorption of protein from the curd can take more than an hour. Protein powder can also replace part of the flour when cooking homemade pastries.

How to take: Take 20 g of whey protein before exercise and another 20-40 g after.


Creatine is a natural organic compound found in meat. Creatine enters the bloodstream and with it penetrates the muscles. There he becomes a “fuel” for muscle contractions. In other words, creatine from meat products increases the explosive strength and endurance of the muscles, provides a quick recovery of their energy potential. But in order for creatine to have a real impact on sporting results, you need to eat a lot of meat – up to 5 kg. Bodybuilders do not risk putting on similar experiments and take Creatine as a sports nutritional supplement.

How to take: Take 3-5 g of Creatine before and immediately after exercise.


The main purpose of gainers – to provide you with an additional amount of easily digestible calories – mainly carbohydrates and proteins during the set of muscle mass. It is not always possible to consume a sufficient amount of calories per day, and eating whole days a large amount of rice / chicken breast can be difficult. If you want to drink a gainer (the powder is dissolved in water or milk) before or after a workout, choose the one that contains the minimum amount of fat (they are digested for a long time). Also, many gainers contain creatine and can not be bought separately.

How to take: Gainers can be used as a substitute for regular food. However, do not overdo it – if you eat too many calories, it will lead to a set of excess fat. Calculate your estimated calorie needs, add 500 kcal. This figure can be used when taking Gainer – getting them the missing calories. On the market there is a fairly large selection of sports nutrition and you can find gainers with different calories.


Arginine is the name of an amino acid that in our body turns into nitric oxide. In humans, nitric oxide performs a bunch of useful functions. The first and most important expansion of the capillaries. The wider they are, the more blood penetrates the body’s muscle tissue. Blood carries nutrients and anabolic hormones. Result? Muscle growth is accelerating!

How to take: Take 3-5 g of arginine in the morning, before exercise and before bedtime.


Amino acid Glutamine performs a huge number of positive functions in the human body. Without it, the work of the intestines and muscles, and even the fight against immunity with a foreign infection, cannot do. Glutamine contributes to the accumulation of glycogen in the muscles, which makes them visually larger.

How to take: Start by taking 2-3 g of glutamine in the morning, before and after exercise, and before bedtime. Gradually bring the daily dose to 5 g.


Physical activity dramatically increases the need for vitamins and trace elements. Calcium is the most frequent “victim” of strength training. Calcium deficiency can cause joint pain and reduced immunity. In addition, training gives rise to the appearance in the blood of an infinite number of harmful free radicals. B vitamins help to successfully overcome the stress of physical exertion and stimulate protein metabolism. The extra intake of vitamins is especially relevant in the winter when we consume less fresh fruits and vegetables.

How to take: Take 500-1000 mg of vitamin C twice a day, 400-800 IU of vitamin E twice a day with meals. 50 mg of vitamins B1 and B6, and 50 μg of vitamin B12. Preparations of calcium, potassium, zinc, etc., take according to the instructions on the package. Many athletes are limited to taking multivitamins.


Fish oil contains two groups of fatty acids, which are almost not found in the modern diet: Omega-3 and Omega-6. These rare fats help prevent heart disease, counteract joint inflammation, accelerate muscle growth and burn subcutaneous fat accumulations. A lot of these fats contain salmon and flaxseed oil. Unfortunately, not everyone can afford to consume expensive varieties of fish in sufficient quantities. And the beneficial properties of flaxseed oil disappear during heat treatment (frying, for example), it should be used only as a salad dressing. To compensate for the lack of healthy fats in the diet, fish oil can be taken in the form of capsules.