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A few basic rules:
1. It is important to understand that no matter how effective sports nutrition preparations are, they will not replace a balanced diet, including cereals, chicken, cottage cheese, vegetables and fruits.
2. Sports nutrition will do nothing without regular exercise. Depending on your initial physical condition and your goal, they should be at least 3 times a week.
3. In sports nutrition there are no such concepts as "heavy" and "light" drugs. They are all legal and undergo numerous checks before entering the market.
4. You can start using sports nutrition at any stage of the training process: it does not matter whether you are an experienced athlete or just a beginner fitnessist.
When working on a set of muscle mass, a large amount of protein must be supplied to the body every day: about 2 g per kilogram of the athlete's weight. In this case, in addition to eating protein products - eggs, cottage cheese, meat - you can also use sports nutrition - protein or amino acids. If, for example, you do not have enough 50 g of protein per day to reach the required norm, you just need to drink two servings of protein. In the morning, as a rule, quickly digestible (15-20 minutes) whey protein is drunk. The second serving can be taken in the evening at night. It can be casein protein, which is digested for a long time - within 4-6 hours. It will be processed during sleep and you will not starve, which will prevent muscle breakdown.

You can also use the essential amino acids BCAA. They prevent the breakdown of muscle tissue. If you're just starting out, you should take it 4g to 8g before and after your workout. Liquid forms of BCAA can be drunk directly during the training process.

Another drug is creatine. Its use can be started with the simplest form - creatine monohydrate. The drug affects the increase in muscle strength. For better absorption, it is better to use it with carbohydrates - honey or juice. It should start from 5 g to 20 g.

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