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Basic rules you should follow
Training
For this goal, the so-called functional training is mainly used. Functional training is a type of training that focuses on movements that help you function better in your everyday life. Many trainings are enriched with gymnastic exercises and various endurance modalities (cardio) such as a rowing machine, stationary bike or treadmill. The goal of such exercise is generally to improve general fitness and improve strength and fitness readiness for normal life. CrossFit is a very good example and the main representative of this style of exercise.
Food
The quality of the diet is always very important. Adequate intake of energy, protein, vitamins or minerals helps the body to function properly and be healthy. Protein is needed by the body to regenerate muscles, complex carbohydrates replenish our energy and healthy fats help, for example, the proper production of our hormones. Each serving of food should also contain fresh vegetables that provide the body with vitamins, minerals and fiber. It is recommended to avoid carbonated, sweetened beverages and industrially processed foods.
Nutritional supplements
Appropriate nutritional supplements should mainly help provide energy for regeneration, adequate protein intake, supplementation of vitamin or mineral deficiencies, healthy fats. Creatine is a very popular nutritional supplement and the head verified by many scientific studies. Creatine allows you to train longer, more intensely and handle a larger training volume. Also very popular are nutritional supplements that support muscle endurance, especially citrulline and beta alanine. Regeneration, including joint nutrition, should not be forgotten after heavy training.
- Protein Intake
- Creatine
- Improving Endurance & Performance
- Recovery
- Protecting Muscle Mass
- Joint Support
- Vitamins & Minerals
Protein Intake
If the body doesn't get the required protein amounts, then the muscles have nothing to grow from. Total protein intake, including dietary protein intake, is generally recommended to be 1.6 – 1.8 g per kg of bodyweight and should be distributed evenly throughout the day. The liquid form is easy to digest, suitable especially after training, and gets into the body faster than a solid diet.
Creatine
Creatine allows you to train longer, more intensely and handle a larger training volume. By using it, it is possible to increase the supply of phosphocreatine (energy for muscles) in the body by 10% to 40%. These effects of creatine have been confirmed by research and studies: increasing muscle, increasing maximum strength, improving muscle endurance, increasing anaerobic strength and performance, and even helps hydration in extreme outdoor conditions.
Improving Endurance & Performance
These nutritional supplements help to delay muscle fatigue by various mechanisms, either by improving blood circulation or, for example, by more efficiently breaking down the substances produced by the body during worout, which higher concentration does not allow muscles to work efficiently.
Recovery
Good recovery is just as important as the training itself. Nutritional supplements intended for recovery supply all the necessary substances that need to be supplemented by the body in order to maximize recovery.
Protecting Muscle Mass
Essential amino acids are essential for the human body, as the body cannot make them on its own. In strict diets, they help maintain muscle mass and are recommended to be used mainly before and during training. In addition, they are readily soluble in water in a variety of refreshing flavors and can be used as part of moisturizing beverages.
Joint Support
Proper nutrition of joints, ligaments and tendons is very important in every sport. Joint nutrition usually consists of several different complexes that support the strength of joints, ligaments and tendons. Their use is recommended as a precaution, but they are often helpful even in painful conditions. They are available in various forms from tablets, capsules, powdered beverages to liquid form.
Vitamins & Minerals
Every body needs vitamins and minerals to function properly and they are very important for achieving sports goals. Many of them are found in a varied and balanced diet. In case of insufficient intake of vitamins and minerals from the normal diet, it is appropriate to supplement them with nutritional supplements.
