“Sports bioactive supplements have a right to exist. But dietary supplements can not be used constantly. This is first. Secondly, vitamins and minerals from them are absorbed only by 10–15% due to the chemically synthesized origin of supplements, in contrast to products that are ideally digested by 100% (it all depends on the state of the human gastrointestinal tract). Therefore, in most cases, to achieve the effect, it is enough to introduce one or another food into the diet. And if the kidneys and liver are not healthy (which a person may not know about for the time being), sports supplements can aggravate their condition due to the same unnaturalness.
Another nuance that does not guarantee the absolute safety of dietary supplements is that they are not subject to mandatory clinical trials: manufacturers are only required to prove that their product is not radioactive, does not contain heavy metals and pesticides.
1. Fat burners They help to speed up the metabolism, due to which the excess fat layer is burned and the muscle relief is formed. Helps maintain energy and brain activity while following strict diets.

All fat burners contain substances that stimulate the central nervous system, due to which the body feels a surge of strength and energy, as well as chromium, which speeds up metabolism. But by themselves, they are ineffective and begin to work only under the condition of intensive cardio training.
What to replace 15 minutes before training a cup of strong coffee or green tea without sugar, yogurt – one glass.

2.Protein shakes and bars
These are foods with a high content of fast carbohydrates and proteins, which contributes to muscle growth.

Bars and shakes increase the production of additional energy if the athlete does not have the opportunity to fully eat before training. But you should not use them before each: an increased intake of proteins negatively affects the kidneys, which can lead to kidney failure.
What to replace An hour before training, cottage cheese with honey: m. – 300 g, well. – 250 g, or yogurt with cereals – 1 cup.

3.Energy
These drinks and smoothies quickly provide a burst of energy and increase the endurance of the body.

All energy drinks stimulate the nervous system with caffeine, guarana and a number of other substances, causing a rapid burst of explosive energy, which allows a person to train longer and more efficiently. However, daily use of such funds will lead to diseases of the central nervous system and the cardiovascular system.
What to replace 15 minutes before training – a cup of espresso or strong green tea without sugar.

4. Amino acid complex
Contributes to the rapid replenishment of energy expended in the muscles and the growth of muscle mass due to the high content of amino acids necessary for the restoration of muscle proteins.

Yes, amino acids are necessary for muscle growth, but synthetic amino acids are not absorbed faster than those formed when eating animal protein foods. Such supplements will be useful for those exercising who do not consume animal products at all – vegans and raw foodists.

What to replace An hour after training – beef, poultry or fish: 250 g for a man, 200 g for a woman.

5. Meal replacements
A food supplement that replaces a meal. It contains all the substances necessary for the body, including vitamins, which will help to lose weight without compromising health.

Shakes, gels and purees can be used if it is not possible to eat normal food before training (it is better than fast food due to the full set of micro and macro elements), or as a dessert (they are sweet) for those who follow a strict diet. However, daily or periodically, but for more than two months, you can’t eat substitutes: the body will wean from the digestion of solid food, which will lead to problems with the gastrointestinal tract.

What to replace An hour before training: yogurt – 1 cup, or banana (m. – 2 pcs., f. – 1 pc.), Or vegetable salad with unrefined oil – 250 g.

6.Activators and growth stimulants
Preparations that contribute to the rapid build-up of muscle mass and endurance.

All supplements from this category are anabolic, that is, they contribute to increased testosterone production. Because of this, more explosive energy appears in the body, the endurance threshold rises and pain decreases, therefore, training becomes more effective. But games with the hormonal background of the body can result in serious diseases, in particular, infertility, impotence, heart attacks and mental disorders.

What to replace Daily: sea fish (men – 200 g, women – 150 g), or nuts (men – 100 g, women – 50 g), or avocados – 50 g.

7. Gainers
This is a protein-carbohydrate complex. Due to carbohydrates in the body, more energy is produced, endurance increases, and proteins contribute to building and strengthening muscles.

Yes, during an athlete’s weight gain and intense training, a lot of proteins and carbohydrates are required – in professional circles it is called “being on the mass.” You can use gainers for 3-9 months until the desired result is achieved. However, in parallel, you need to double physical activity, otherwise the result may be obesity, and then – for the appearance of muscle relief – adhere to a protein diet (drying). No longer than four weeks, otherwise an overdose of proteins will lead to kidney problems.

What to replace Daily: meat (men – 350-400 g, women – 300-350 g), cereals (m. – 200 g, f. – 150 g), pasta / bread / pastries (m. – 200 g, f. – 250 g).