It’s worth saying right away: many of these tools really help to quickly build muscle. At the same time, such additives are far from always the best choice, and even more so – not the most natural one. Some of these are a veritable warehouse of highly processed ingredients, sugar, chemicals your body doesn’t need, genetically modified raw materials, and cheap, low-quality protein.
It’s important not to lose sight of the fact that athletic performance doesn’t start in a bodybuilding supply store, but… in your kitchen! If your diet lacks natural sources of protein, complex carbohydrates, and healthy fats (in the right proportions), then sports nutrition won’t get you far. At the same time, if you already have a healthy diet adapted to intense training, then just a few special nutritional supplements will allow you to easily reach the next level. Just carefully consider the issue of their selection, which will be discussed below.
1. Non-GMO Vegan Protein
Plant-based protein powders can be a great post-workout supplement for quick recovery. They easily cover the need for protein; at the same time, they can be consumed not only on their own – in the form of drinks – but also added to some vegan dishes. However, make sure your protein powder comes from a food source that does not contain . Such powders are preferable because the raw materials for them are subjected to more gentle processing and do not contain chemicals of questionable usefulness, including, but you can also find “organic” ones in general.
Powders based on whey protein (whey protein) are undesirable, because. this ingredient can contribute to inflammation, increase allergies, irritate digestion – but, fortunately, this is not the only possible option. We also have soy protein isolate (soy protein), although it is a vegan option: soy isolate is a highly processed soy product that can cause an allergic reaction in some. It is better to include more natural soy products in your diet, such as tofu, tempeh, and edamame. Ideally, for example, hemp protein is a simple product derived from a single source – hemp seeds – and 100% vegan. It contains all the necessary amino acids and many useful substances (and – Vegetarian). You just need to choose a product without GMOs and, better, raw food – you can always find these.
2. L-glutamine (easily absorbed glutamine)
This supplement is now very popular among athletes, because. Glutamine is one of the most important amino acids, it helps to build muscle and recover, and also has anti-inflammatory properties. Use it before and after workouts. Better supplements containing are vegan, raw options that have undergone minimal processing. Such supplements can be mixed into your workout drink, consumed in a smoothie, added to raw oatmeal porridge (soaked overnight), or even in cold drinks. It is impossible to heat el-glutamine – it loses its useful qualities.
3. BCAA
“Branched-Chain Amino Acids” branched-chain amino acids, or BCAA for short, is a very useful nutritional supplement for athletes. It allows you to gain muscle mass or maintain it, preventing muscle loss due to a lack of protein. The BCAA supplement contains L-Leucine, L-Isoleucine and L-Valine. The “L” stands for the easier-to-digest version: the supplement doesn’t require digestion in the stomach, the nutrients are immediately absorbed into the bloodstream. BCAAs are especially useful if you can’t eat high-calorie foods before a workout (after all, eating high-calorie foods is a sure way to get a “stone in the stomach” in training). It is easy to find a variant of this supplement, as well as BCAAs in another sports supplement (it will turn out “2 in 1”).
4. Maca
The powder is a more natural alternative to other nutritional supplements for athletes. This is a wonderful energy product that supplies your body with beneficial amino acids that help you recover after a workout. Maca optimizes hormonal levels, helps muscle growth, speeds up metabolism, is good for the brain, prevents muscle spasms and inflammation in the muscles. This powder from Peru is a real find, and you can cook many delicious vegan dishes with it.
In addition to the above, vegan athletes need to include the very best in their diet. multivitaminsthat you can find, and vitamin B12. It’s worth repeating: all these supplements only make sense in the background, on the solid foundation of your complete, healthy, and easy diet.
These supplements are not the only ones possible, different athletes may have their own secrets and developments. However, the listed substances are useful in that they allow you to avoid the negative, “dark” side of sports nutrition – they do not cause inflammatory processes, because. not made up of crazy “chemistry”.
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