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Sports nutrition is indispensable in the world of sport and has also become a part of everyday way of life of active people. Sport supplements increase muscle mass and preserve or even improve health by providing nutrients. Sports nutrition and proper training maintain one’s vitality and prevent many diseases. Today every athlete, cyclist, bodybuilder or marathon runner who is undergoing strenuous training needs proper sports nutrition.
The body gets exhausted after every exercise and needs proteins, vitamins, minerals, amino acids, BCAA, creatine, and carbohydrates. For this purpose, we find sports nutrition in various forms, such as powders, tablets, capsules, or liquid.
The most popular are protein supplements, also known as "proteins". Scientists claim whey is the best source of fast release protein, which is almost the only legal nutrient to build muscle mass. Proteins must be consumed every day, because they also support energy reserve and ensure sufficient quantity of amino acids. Whey is one of the two main proteins obtained from milk. Research has proven whey contains a large spectrum of BCAA and other amino acids and promotes muscle building. Today, whey is used as sports supplement that helps maintain physical condition and increases muscle strength and mass. Next to whey, there are also other sources of protein, such as egg proteins, casein, and soy proteins. These are slow release proteins. Supplements which contain one of these proteins as well as whey are used for regeneration or as meal replacements. In order to accelerate muscle gain, some of them contain even carbohydrates. They are known as "gainers".
Creatine is by far the most researched substance in the field of sports nutrition. It does not only improve physical performance, that is, muscle mass and strength, but may also reduce fatigue and improve mental focus. Creatine is usually found in meat, but to get 5g of creatine we should eat at least 1kg of meat. Science has made a step forward and developed several forms of creatine, such as creatine monohydrate, creatine ethyl ester, magnesium creatine chelate, creatine ester orotate.