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How to replace sports nutrition?

Regular training aimed at achieving a certain result - building muscle mass, makes almost every athlete want to speed up the process. And for these purposes, it is extremely tempting to use special sports nutrition. But not everyone can afford the expensive products made for professional athletes. And many are wondering how to achieve the same results without health problems, with minimal costs? Is it possible to replace professional sports nutrition with products similar in composition, but prepared at home.

The main sports foods needed to build muscle and maintain high activity are protein (fast and long lasting), amino acids, vitamins, minerals and energy.

Sports nutrition is represented by a fairly diverse product in various forms of release: powders, mixtures, tablets and capsules, bars. Everything is very convenient to use and tastes quite edible.

What an athlete needs:

take protein and carbohydrates before training for 2-3 hours,
take carbohydrates after training, replenishing energy costs,
take protein at night a few hours before bed for muscle growth.

Energetics take an hour and a half before training, so that there is enough energy.

Vitamins and minerals are added to the diet on a regular basis - they are participants in all chemical reactions in the body.

Regular milk powder is very similar to protein powder, but contains fats that are not needed by the exerciser, and does not contain useful vitamins and minerals. Powdered milk can act as an energy drink, but the percentage of protein in it will be much inferior to its sports counterpart. The best choice in this case is not powdered cow's milk, but powdered milk made from soy or peas or other legumes. You can replace protein powder with baby food, which does not contain unnecessary fats, but there is a complex of vitamin and mineral supplements.

Energy drinks in sports nutrition are often produced in the form of bars, which can be replaced with a cocktail of powdered milk and bananas.

Long-term protein is the easiest to replace at home with boiled eggs, cereals, nuts.

It should be remembered that sports nutrition powders, suspensions, tablets and capsules are rapidly absorbed, so they can be taken almost before training. But proteins and carbohydrates of common food products are absorbed only within two to three hours, which must be taken into account when using homemade sports food and take it several hours before training.