Brewer's yeast is a popular dietary supplement (DS) among athletes engaged in strength training.
It should be noted that this supplement has been used for a long time. They started using it a long time ago when there was no such range of sports nutrition. Essentially, it is a single-celled fungus.
Composition
They are rich in protein, B vitamins, trace elements, and other nutrients that can be beneficial for athletes engaged in strength training - bodybuilders, powerlifters, weightlifters.
There are, so to speak, standard forms of release, and there are those with additional ingredients, such as magnesium, zinc, sulfur, etc.
What are the benefits of brewer's yeast for strength training?
Accelerated recovery: they are rich in antioxidants that help reduce inflammation and speed up recovery after heavy workouts.
Additional source of protein: indeed, they are rich in protein (40-60 percent), which is the building material for muscles. They also contain B vitamins that are involved in protein and energy synthesis.
Increased endurance: They contain vitamin B12, which helps the body use energy more efficiently. They also contain magnesium, which helps muscles contract and relax.
Strengthening the immune system: Brewer's yeast contains B vitamins that help strengthen the immune system.
CNS: positive and regulatory influence on the athlete's nervous system.
Improved appetite: stimulate the pancreas, increase appetite.
Normalize gastrointestinal function: Brewer's yeast is a source of dietary fiber (prebiotics) that positively affects the intestinal microflora, improving digestion and nutrient absorption.
Additionally, but no longer for athletes, one can note an effect such as improving the condition of skin, hair, and nails: they are rich in B vitamins that participate in collagen synthesis. Collagen is a protein that makes skin, hair, and nails strong and elastic.
As you can see, there are many beneficial properties!
Forms of release
Brewer's yeast can be taken in the form of tablets, powder, or capsules. The dosage of brewer's yeast depends on your age, gender, activity level, and goals.
Recommended dosage
The recommended dosage of brewer's yeast varies depending on individual needs and is indicated on the packaging of the specific product.
In addition, dosages may slightly differ depending on the manufacturer. Therefore, read the instructions.
Here are examples of brewer's yeast intake schemes for gaining muscle mass:
Simple scheme: 2-3 grams 3 times a day (morning, afternoon, and evening) during meals.
More detailed scheme:
Morning:
Intake of the supplement (1-3 grams)
Protein-rich breakfast (eggs, cottage cheese, chicken breast)
Lunch:
Intake of the supplement (1-3 grams)
Protein-rich lunch (fish, meat, legumes)
Evening:
Intake of the supplement (1-3 grams)
Protein-rich dinner (cottage cheese, chicken breast, fish)
Before training:
30 minutes before training, you can take 1-2 grams of the supplement to increase energy and endurance.
After training:
Within 30 minutes after training, you can take 1-2 grams of the supplement to speed up recovery.
Important:
Brewer's yeast is not a substitute for a balanced sports diet and a proper training program. They only complement the diet. No more.
Contraindications to the use of brewer's yeast:
Individual intolerance.
Pregnancy and breastfeeding.
Candidiasis.
Acute gastrointestinal diseases.
Overall, brewer's yeast is well tolerated, but in some cases, undesirable reactions are possible:
Allergic reactions: possible allergies to yeast components.
Gastrointestinal problems: possible bloating, diarrhea, constipation.
Let's summarize the main advantages of brewer's yeast:
- Safe and natural product.
- Easy to find in pharmacies.
- Low cost.
- Quite a wide range of properties for strength athletes.
Conclusions
This is an affordable and effective supplement that can be beneficial for athletes engaged in strength training. Of course, to achieve the best results, it is necessary to combine the intake of brewer's yeast with strength training and a balanced sports diet and other supplements, such as protein.
You may encounter the opinion that they have long been outdated and ineffective compared to fashionable means, but this is not so, I advise you to try this wonderful supplement.
FAQ
Where to buy?
Brewer's yeast can be bought in pharmacies and sports nutrition stores.
Can they replace protein?
Unfortunately, no, these are somewhat different things.
Author - Denis Strongshop
