We guide you through the jungle of nutritional supplements
created on 30.10.2017
Do I need to drink protein shakes to build muscle? What is BCAA? And what's all the fuss about low carb? Nutrition in connection with sport can sometimes be quite confusing. We guide you through the jungle of nutritional supplements.
Low carb
Carbohydrates are contained in many of the foods we eat every day (rice, pasta, potatoes). The body needs them to perform well. Both in sport and in everyday life. So if you want to build muscle, you need carbohydrates as a source of energy. However, if you are in a situation (whether you are a man or a woman) where you want to lose some fat, carbohydrates are often your enemy. Like most people, you probably eat carbohydrate-rich meals in the evening. However, if you don't work out afterwards but spend a quiet evening at home, your body doesn't need this energy. The result: it builds up fat deposits. That's why one of the most effective diets is the low-carb diet. You only eat foods that contain less than 10 grams of carbohydrates per 100 grams. Personally, I find this type of diet too extreme. Either the yo-yo effect will catch up with you or you will damage your metabolism.
The weaker and also very effective method: you only cut out carbohydrates in the evening. Especially easy in summer. A piece of meat and vegetables/salad. If you're tired of meat, fish and vegetables, we have some alternatives. But be careful: still pay attention to the nutritional values. Low carb products also have carbohydrates, and basically you need a calorie deficit to lose weight. Whether you want to achieve this with low carb or another method is up to you.
Protein
Your body consumes around 0.35 grams of protein per kilogramme of body weight every day. Protein fulfils numerous functions in your body. It is particularly important for building muscle mass
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To gain muscle, your body needs 1-2 grams of protein per kilogramme of your body weight. You can get this by paying attention to the ingredients in your food. Fish, meat, hard cheese and pulses, among other things, have a high protein content. Or you can drink a protein shake. This has the advantage of making it easier for you to get your desired daily dose of protein. In addition, your body can absorb the protein much more quickly and the protein reaches the muscle faster than it would with normal food intake.
If you want to lose weight or build muscle, you should definitely consume enough protein. Whether you do this with a protein shake or protein-rich food is up to you. Protein shakes make it pretty easy for you to do this in any case. I would also definitely recommend this to women. Don't worry, it won't make your muscles visibly bigger (you'd have to really step on the gas for that) but it will help you lose weight and, above all, combat cellulite.
Protein shakes mixed with protein powder are relatively simple: you simply mix the recommended amount of protein powder with milk or water and drink it. Such a shake contains around 20-30 grams of protein. Protein shakes are best taken in the morning, 30 minutes before training or directly after training. Incidentally, it also helps to prevent sore muscles.
A little tip: The protein powder from Optimum Nutrition has a very good composition. A very high protein and low carbohydrate content.
Sports nutrition
CHF22.70 CHF50.45/1kg
Optimum Nutrition 100% Whey Gold Standard
Strawberry, 1 pcs., 450 g
Sports nutrition
CHF30.70 CHF30.70/1kg
MyProtein impact whey protein
Cream, Strawberry, 1 pcs., 1000 g
Creatine
Creatine is for you if you want to build a lot of muscle. It gives you an extra energy boost during strength training. This means you can train at a higher intensity. It also ensures water retention in the muscle cells. This makes your muscles firmer. Creatine is mainly found in meat and fish (around 2-7 grams per kilogramme). If you have an increased creatine requirement due to intensive training, you can take it in capsule or powder form. Creatine can also be useful for vegetarians. To consume five grams of creatine, you would otherwise need to eat around 1.1 kilograms of raw beef.
Creatine is only taken in phases (over several weeks) and not permanently. It is important that you drink enough. This promotes absorption in the blood and muscles. If you don't do this, creatine will do you little good.
Nutritional supplements
CHF34.70 CHF86.75/1kg
Olimp Sport Nutrition Mega Caps
400 Piece, Capsules, 400 g
Amino acids
Amino acids are divided into essential and non-essential amino acids. Essential amino acids must be ingested with food. In contrast, non-essential amino acids can be produced by the body itself. Most essential amino acids are absorbed when eating protein-rich foods. The need for essential amino acids can increase with age or during pregnancy and breastfeeding.
In strength sports in particular, it can be useful to take certain amino acids as dietary supplements in order to obtain an optimal mix. BCAA and L-glutamine are particularly popular among athletes. The amino acids are taken before training to support muscle building. The right combination of amino acids can help you build muscle
Well-intentioned advice
There are no miracle cures. Unfortunately, you can't pop a powder or bar and lose weight or build muscle mass. If that were the case, everyone would probably have their dream body and the whole thing would probably no longer be so important to many people. Food supplements are taken in addition to a healthy amount of sport and help you achieve your goal. Sport gets you in shape even without supplements. Unfortunately, it doesn't work the other way round. You have to try out for yourself whether and which supplements you want to take and what works for your body. It's best to seek individual advice. Every body and every need is different.
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