Recently, the Internet has been flooded with videos, the main characters of which are people who managed to lose weight in a couple of months and give their body seductive forms.
As the final credits for such mini-films, one often has to see advertising of sports supplements. On the assurances of the heroes of the video, it is they who help to achieve such impressive results for the minimum terms. But does the goal justify the means when it comes not only about beauty, but also about health? Trainers are convinced that there is no serious harm from natural concentrates and amino acid additives, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. net But doctors urge to think many times before replacing the dinner with a protein cocktail or adding L-carnitine to the diet to lose weight more quickly, because concentrate will never replace a full meal. Such a confrontation gives rise to a lot of controversy among the supporters of healthy fitness. How is it really and is it worth using sports supplements?.
Opinion No. 1.
To get enough protein (protein) and strengthen the muscle corset, you must eat too much. It is better to drink a sports cocktail. In its composition, concentrated protein, a minimum of fats and carbohydrates, and hence calories, and it is better suited for maintaining a form than regular food.
This argument is often heard in the gym from supporters of additives.
Is it really?.
Doctor Fatima Dzgoeva is convinced: the main thing is to be able to adequately calculate the daily ration in accordance with energy costs. The need for proteins depends on the intensity of the exercises.
People engaged in the fitness room for 30-40 minutes a day 3 times a week, recommended a daily diet energy intensity of 1800-2400 kcal. Against the background of this physical load, energy costs are approximately 200-400 kcal per occupation. In this case, it is sufficient to consume proteins in an amount of 0.8-1 g / kg per day in order to maintain muscle volume and obtain the required amount of amino acids. To create a balanced diet with a sufficient amount of protein with such a coloring is not difficult and without additives.
In professional athletes, the loads are divided into medium intensity (2-3 hours a day 5-6 times a week) and high intensity (3-6 hours a day 5-6 times a week), in this case, about 600- 1200 kcal. The amount of protein required by the body in this case increases. Thus, with an average intensity, it is 1-1.5 g / kg per day (50-225 g per day for athletes weighing 50-150 kg), and at a high intensity of 1.5-2 g / kg per day (75 -300 g per day for athletes weighing 50-150 kg).
To athletes the diet is made by the trainer individually. Depending on the type and intensity of the loads.
Sports biologist Roman Yurikov, in turn, gives an example of the German Olympic team. In the early 80s of the last century, a special preparatory corps was created for Olympians in Germany: on the ground floor there were a training hall and a dining room, and the second was occupied by scientists and nutritionists who monitored the ration of each athlete. Carefully analyzed any food intake. All meals were cooked to suit the athletes' needs individually. And if the athlete did not eat something from the one offered during dinner, it was taken into account when preparing dinner. So they managed to achieve the highest results. And this is only due to the correct diet and exercise, without special additives.
However, if you do not beat for records and your team does not follow the team of professionals, but at the same time try to keep the form and are engaged in the hall with a competent coach, sometimes you can resort to additives, says Roman Yurikov. It is much better to have a protein cocktail at dinner than to eat a slice of pizza or a burger. But the number of sports supplements should not exceed 20% of the daily diet. This is not a substitute for food, but only an additional source of nutrients.
Opinion No. 2.
If the sports supplements are natural, they can be consumed by all. They do not harm health.
Both doctors and coaches deny this belief. Sports supplements are contraindicated for people with serious diseases of the liver, kidneys, heart and t. Master trainer Yuri Mayorov is convinced: before making a choice, you need to go to the therapist and take a blood test. If there are problems with being overweight, it is advisable to visit and a nutritionist. Armed with the conclusions of physicians and data on the biochemical composition of the blood, you can discuss with the instructor the possibility of introducing supplements into the sports diet. Roman Yurikov also emphasizes that neither proteins, nor amino acids, nor popular L-carnitine, which is often used to stimulate the removal of fats from the body, will not have an auxiliary effect if taken incorrectly. That's why you should not make up your own diet and include various supplements. To achieve tangible results, it is necessary to observe the right balance of intake and consumption of nutrients, and it is simply impossible to do this without having special knowledge. It is important to consider the type of sports loads, their duration, the state of human health, and most importantly, to understand how to restore the body after intensive training. To do this competently can only a person who has received special training.
Opinion No. 3.
From fat burners you can lose weight even under low-intensity loads and very quickly.
Sports supplements work only under the appropriate loads. Magic pills or mixtures that can transform a puff into a slender athlete in a few days, have not yet been invented. Yuri Mayorov also clarifies that no fat burner will help without proper nutrition and regular training. In addition, you can not take such supplements to all. They should not be used if there are diseases of the thyroid gland, with some disorders in the work of the gastrointestinal tract, with renal failure. Therefore, consultation with a doctor is simply necessary if there is an intention to lose weight with the help of a similar stimulant. But the common opinion that once you stop drinking a fat burner, you'll start to recover again - nothing more than a myth. On the contrary, if you lose weight, take supplements, and after the course follow all the recommendations of the trainer and nutritionist, you can save the result for a long time and without drugs, adds Roman Yurikov.
Opinion No. 4.
The energy bar will give extra strength for training, even if fatigue has set in after a hard day.
Most often there are energy bars carbohydrate with a minimum amount of fat, balanced and containing approximately equal amounts of carbohydrates, protein and fats and the third group - protein.
Indeed, with prolonged and intensive training (2-3 hours), it is necessary to replenish the glycogen reserve (glucose reserve in the body) so that the muscles work at full strength. Carbohydrate bars with this excellent job. Bars rich in fiber are also a good way to provide the body with the required amount of energy. But do not forget that in one bar from 200 to 400 kcal, and if the task is to get rid of excess fat, it is better to give preference to natural vegetables and fruits. This product can not be used as a food substitute. Bars contain a limited number of useful substances and can not replace natural cereals, nuts, vegetables and fruits. And eaten before a low-intensity training, he will only add extra pounds at the waist.
Opinion No. 5.
During training it is better to drink isotonic, they provide additional energy and increase the effectiveness of exercise.
The best non-carbonated table water is still non-carbonated table water. All the rest can be added during intensive training only on the advice of a personal trainer. When we begin to exercise, the heart rate increases, the body warms up, the sweat glands begin to actively work to maintain the thermobalance, so the fluid leaves. If the water balance is not maintained, the viscosity of the blood increases, which means that the load on the heart also increases. If a person is overweight, the body can simply not cope and then a syncope is inevitable, other serious consequences are possible. In addition, thick blood contributes to thrombogenesis. Therefore, to replace water and even more so to refuse it during training is not worth it, explains Roman Yurikov. "With water, jokes are bad," he adds.. However, if you are going to run a marathon or go on a long cycling track, especially in hot weather, the isotonic will help to avoid dehydration and keep the water-salt balance more effective than plain water.
conclusions.
Take sports supplements is only when heavy loads, when there is not enough nutrients and vitamins coming from regular food. Calculate the daily need for fats, proteins and carbohydrates will help the coach, he can also recommend and sports supplements. However, in most cases, you can do without them, just adjust the diet and buy high-quality foods rich in protein and vitamins.
It is extremely dangerous to introduce any additives into the diet. Many of them have contraindications. Particular attention should be paid to those who have heart disease, kidney, liver and overweight. A competent trainer, before recommending proteins or L-carnitine, will ask you to go to the therapist and donate blood to cholesterol, sugar and t. And only according to the results of the study will make a decision about the additives.
Protein cocktails, energy bars, isotonics, etc.. should not replace food.
They can constitute a maximum of 20% of the daily ration, the remaining 80% is a balanced diet that is oriented at maintaining a sufficient level of energy of the person who leads an active lifestyle.
Lose weight with fat burners and L-carnitine without proper diet and regular exercise is impossible. The active components of these additives only help the excretion and cleavage of fats during exercise. In addition, they also have contraindications.
nedug. en.
Keywords:.