Many of the common myths are not true. We dispel the most popular ones.
1. To build muscle, you need protein
Yes, muscle gain is achieved by having enough protein (at least 1.5 grams per kilogram of body weight per day), but in fact, muscle growth requires the right mix of protein, carbohydrates and fats. Exclusively protein food is harmful to the body. For a novice visitor, a simulator is enough for his diet to contain about 4 grams of carbohydrates per kilogram of body weight per day, 1 gram of fat per 1 kg of body weight daily and from 1.5 grams of protein per day per kilogram of body weight. That is, for a person weighing about 80 kg, it is necessary to consume about 120 grams of protein, 300-350 g of carbohydrates and 80 g of fat daily. In this case, the fats should be as light as possible, not fried bacon, but fish oil, flaxseed or hemp oils, foods rich in omega-3.
2. Sports nutrition - chemistry
Yes, we have seen and heard jokes in the gym many times when a pumped-up guy with a shaker and a handful of vitamins in a box is called a "chemist." Jokes as a joke, and in the basis of proteins and gainers there are more natural components than sausage.
For example, the protein used to make protein powders is nothing more than evaporated and freeze-dried whey, to which the manufacturer adds sweeteners, colors, flavors and vitamin complexes. It is clear that not all manufacturers are equally honest, and many are pouring cheap soy protein, animal feed protein or starch into cans, but we are now talking about normal producers.
Some brands add special enzymes to their proteins and gainers for better absorption. If we talk about gainers, then the scheme for creating such a mixture differs only in that carbohydrates are added to the protein. Large manufacturers of sports nutrition, such as Optimum Nutrition, use oat flakes as carbohydrates, and not entirely conscientious ones can loosen the gainer with sugar. Therefore, always pay attention to the composition of the gainer so that there are no unnecessary ingredients in yours.
3. Sportpit - money scam
Many people think that sports nutrition is nothing more than marketing gimmicks for "jocks" who spend their last money on cans and tubes. It's not like that at all. Yes, you can develop physically and stay healthy without sports nutrition, but sports nutrition is a good help for those who cannot afford to eat strictly according to the schedule. At school or at work, a portion of the gainer will completely replace your missed meal, and in case of a lack of protein in the diet, a protein shake will help you safely add 25-40 grams of protein to your daily norm. Sports nutrition is just an addition to your daily meal, allowing you to make your diet more close to ideal, as well as to recover from stress.
4. BCAAs don't work
Over the years in the gym, many coaches have heard hundreds of times from their students about the uselessness of BCAAs (amino acids). But the fact is that in order to see the real benefits of this product, you need to use it in a dosage of 25-40 grams daily. Of course, not everyone can buy a can of BCAAs weekly, but drinking 1-2 tablets before or after a workout is also not an option at all. It is better not to use this supplement at all than to use it in micro doses and regret the money spent. Moreover, at the initial stages of the bodybuilding path, this additive is not at all from the "must have" list.
Alexander Grachev, one of the strongest powerlifters in Russia of the recent past, a former physical training coach of the Samara Wings of the Soviets and an ex-member of the coaching staff of the Russian women's rugby-7 team, Alexander Grachev, spoke about the benefits of BCAA for recovery.He adjusted the dosage of BCAAs to 200 grams per day and described in great detail the effect of increased doses of amino acids.
“When you sit at a dose of 100-120 g per day, the recovery is just fabulous,” said Alexander. - I did a hard workout, after which it is usually hard to walk for two weeks. And then you train, go to bed, and in the morning it’s fresh, as if you didn’t do anything at all. It was an incredibly amazing experience. However, I have no right to say with confidence that all the amino acids from the BCAA composition "worked". I have no scientific evidence for that."
5. Fat Burners Will Make You Stallone
Fat burners can be divided into several categories - both in terms of their effect on the body and their degree of vigor. The most common supplement for newbies looking to lose a pound or two is L-Carnitine. Unlike more serious "fatty acids", it only slightly accelerates the metabolism, which allows you to throw off a couple of centimeters from your waist with proper nutrition and exercise. This harmless drug can be found in the pharmacy, as well as in the formulations of various "rejuvenating" and other "healthy" pills.
If we talk about the most uncompromising fat burners, then their approach is much more serious. In the composition you can find geranium, ephedra, yohimbine, caffeine and much more. The effect of them is much more noticeable, up to an increase in temperature and tremor. But you are unlikely to want to train with full dedication on the most hellish "fatty cells". A killed nervous system and depression are not what you need to talk about in the "HLS" heading. Moreover, even with the most powerful fat burners, proper nutrition still remains an excellent help to the result. Therefore, we can safely say that Slay from Rambo-3, eating and exercising somehow and devouring packs of Hellfire, definitely will not become.