What do they drink pitching for muscles. The most effective sports nutrition for muscle growth. Whey Protein For Gaining Muscle Mass

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Sports nutrition for muscle growth is now represented by a huge assortment of products, both undoubtedly effective and those whose benefits for increasing muscle mass and strength indicators seem rather questionable. It is quite easy for novice athletes to "drown" in this sea of ​​information, confused by the names and appropriateness of the use of certain sports supplements.

We offer you all useful information about the peculiarities of taking sports nutrition and an overview of the most popular sports supplements, as well as their brief description, reception features and approximate acquisition costs.

It is especially important for aspiring athletes to know which sports nutrition products should be taken first in order to get the most benefit while saving on financial costs.

About sports nutrition for muscle growth

There are not so many people who are completely satisfied with their physical condition, and even fewer are those who got a truly ideal body from birth. Sports training with "iron" is an effective way to change yourself, improve your appearance, attractiveness in the eyes of the opposite sex, and increase athletic performance. It turns out that strength training is nothing more than one of the methods of artificial deformation of the body, the desire for which is generally characteristic of a person as a biological species.

However, it is not so easy to change the original plans of nature. People are genetically divided into three main categories (with numerous transitional variants):

• Mesomorphs: muscular and strong from birth, power sports are easy for them.
• Endomorphs: prone to obesity and rapid weight gain.
• Ectomorphs: characterized by thinness, their muscle structure is the least conducive to strength disciplines.

Thus, already from the very beginning, trainees are in unequal conditions for genetic characteristics.

The popular term "hardgainer" ("hard-growing") is just about those people who find it very difficult to gain mass and strength. Such people, in addition to training, especially need a supportive factor in the form of proper nutrition, although genetically gifted athletes also need such help in any case. This is how the idea of ​​sports nutrition for muscle growth was born.

Do you need sports nutrition to gain muscle?

So, with the help of training, we are trying to change ourselves for the better, improving the quality of our physical condition. If so, the need for energy and building material for such changes will be very great. It will be quite difficult to get the required amount of protein, carbohydrates, vitamins and other essential substances from ordinary, natural products, the possibilities of the digestive system are not limitless.

Sports nutrition allows you to provide the body with certain components for the development of muscles quickly, efficiently, and without forcing the digestive tract to digest kilograms of food. In other words, sports nutrition for muscle growth can slightly reduce the effort and time required to build an athletic figure.

Here you need to immediately make a reservation: "several" does not mean "Dramatically"... Among those products called sports nutrition, there is no miracle pill or powder that will turn a thin ectomorph into a powerful athlete in a couple of months. A beginner who is thinking about what kind of sports food to take should always remember this. None of the sports nutrition products designed for muscle growth can compare in effectiveness with anabolic androgenic steroids, the destructive harm of which is not even worth talking about separately.

There are sports nutrition types that can actually help you build mass and strength, but expectations should be reasonable. Anyone who invents an effective and safe remedy that is comparable to steroids in terms of performance, will fully deserve the Nobel Prize and will make millions of athletes around the world happy. However, this has not happened yet.

Benefits of taking sports nutrition

So, the main advantages that the use of sports nutrition will give for muscle growth:

• Accelerating progress in gaining strength and muscle mass.
• Some species contribute to the burning of body fat.
• Reducing the burden on the gastrointestinal tract: there is no need to eat huge portions of conventional foods.
• Sports nutrition is legal and does not cause harassment by law enforcement agencies (as opposed to anabolic steroids).
• A number of types of sports food allow you to make the diet more balanced by adding missing vitamins, minerals, Omega-3, etc.
• By causing a moderate, but quite noticeable acceleration of progress, the use of sports nutrition also enhances the motivation of a novice athlete. (but what kind of sports nutrition should a beginner take to make this happen - read below).

Is it possible to build muscle without sports nutrition?

Many athletes eat very well, using a variety of natural products and in addition to them, also different types of sports nutrition, but they do not show any outstanding results. The main thing is still a genetic predisposition and competent effective training. Taking sports nutrition for muscle growth can be a good help, but it is not strictly a prerequisite. A striking example is prisoners training with "iron": sports nutrition in their situation is difficult to access, but many manage to build up decent muscle mass and strength indicators in such unfavorable conditions.

At the same time, although the intake of sports nutrition is not required, it is still desirable: it will simplify the achievement of the goals that the athlete has set for himself. You can do without a sports food, but ... it's easier with it. It makes no sense to refuse help if it is available and effective.

The harm of sports nutrition

Almost all types of sports nutrition for muscle growth are made from natural raw materials and do not cause any health problems, provided they are used correctly. Various types of sports nutrition have their own contraindications, as well as any other products, in most cases this is due to the individual intolerance of certain components that make up their composition. Most often this manifests itself in the form of problems with the digestive tract (bloating, diarrhea) and allergic reactions. The overall percentage of people experiencing such problems is very small.

The potential harm of sports nutrition can manifest itself if a person has certain diseases, the symptoms and course of which can be aggravated as a result of taking sports nutrition. In any case, it is necessary to study all possible contraindications and soberly and reasonably assess the state of your own health before starting to take any of the types of sports nutrition. But comparisons of sports nutrition with "unhealthy chemistry" have no basis whatsoever..

Top 10 Essential Sports Supplements

We offer you an overview of the most popular sports supplements with a specific description of each product: what is it, what is it for, how to take it, is it mandatory and what budget to lay down ... The prices for the products are indicative, since their range depending on the manufacturer, quality and place of purchase is extremely large.

1. Whey protein

• WHAT IS THIS: The most common type of protein is a special high-protein nutrition for athletes. Differs in fast absorption and good amino acid composition (according to this indicator, only egg protein is superior to it, but it also costs more)... Whey protein is made from whey, a by-product left over from cheese making. According to the degree of purification and quality, it can be of three types: concentrate, isolate (this is nothing more than a more thoroughly filtered concentrate) and hydrolyzate, in which the protein is already partially fermented.
• FOR WHAT: Whey protein is taken to gain muscle mass; it quickly and efficiently supplies the body with the amino acids it needs for this. At the same time, it is believed that the isolate and the hydrolyzate are preferable to take when "drying", but the usual concentrate - just during a set of muscle mass.
• HOW TO USE: Whey protein is usually consumed 2-4 times a day, between meals. The first time you can drink it in the morning, after waking up, and always after training. This type of sports nutrition is absorbed quickly, so it is advisable to combine its intake with casein - a protein of slow absorption (they drink before bedtime). Multicomponent proteins are also sold, in which whey is combined with casein or other types of proteins.
• OBLIGATORY OR NOT: Definitely yes. This is the most beneficial form of sports nutrition in terms of price / performance ratio, which is a must-have for all athletes. If the question arises, what kind of sports nutrition should a beginner start taking in the first place, the answer is obvious. Whey protein, of course.
• WHAT IS THE PRICE: If you take Ultimate Nutrition Prostar, a mid-range whey protein, it will cost about 3600 rubles per month (including three meals a day), at the rate of 40 rubles per serving.

2. Gainer

• WHAT IS THIS: This is a mixture of protein (the same whey is most often used) with a complex of carbohydrates. In good gainers, they are selected so that the rate of their assimilation is different. In most weight gainers, carbohydrates are 1/2, and protein is 1/3 of the total serving, although other options are possible, with a preponderance in the direction of carbohydrates, or vice versa, in the direction of protein. Often other useful substances are included in the composition of such products: enzymes, vitamins, etc.
• FOR WHAT: Weight gainers are designed to gain total body weight (not muscle, but total, that is, including fat). In fact, it is the most powerful of all sports nutritional supplements for this purpose.
• HOW TO USE: Protein-carbohydrate mixtures are usually taken once a day - after training, but additional receptions are possible if a very fast weight gain is required (for example, in the morning after waking up).
• OBLIGATORY OR NOT: Heavy-growing thin ectomorphs must take a gainer without fail - otherwise it is very difficult to budge a stubborn metabolism. It is better for endomorphs who are prone to obesity to refrain from taking such sports nutrition.
• WHAT IS THE PRICE: Dymatize Nutrition Super MASS Gainer will cost, if used economically (2 scoops per day), about 9,000 rubles per month. It's not cheap, but there are much more budgetary gainers - you can keep within 3,000 rubles (it is advisable to buy products without sugar, the more there is, the worse the gainer).

3. Creatine

• WHAT IS THIS: Creatine is a natural substance that is found in the greatest amount in meat (the name is translated from English as "meat"); as well as in some other products. The most common. an affordable yet effective form that is found on the market is creatine monohydrate.
• FOR WHAT: When taken, creatine causes an increase in muscle mass and strength (especially in relation to dynamic "explosive" strength). One of the most effective and at the same time practically safe (in the absence of health problems) sports nutritional supplements.
• HOW TO USE: You can take it once a day after training in the amount of 5 g, stirring the powder in grape or any other sweet fruit juice. Previously, a so-called "loading phase" was recommended during the first few days of admission, but it is now recognized as optional. After 4 weeks of use, it is better to take a 2-3 week break.
• OBLIGATORY OR NOT: It is highly advisable to take creatine - you will get progress and moral satisfaction from effective workouts.
• WHAT IS THE PRICE: Now there are many inexpensive packages with creatine monohydrate from different manufacturers on sale, 1000 rubles per month will be enough with regular intake.

4. BCAA amino acids

• WHAT IS THIS: BCAA is a complex of three essential branched chain amino acids (leucine, valine and isoleucine). Most of these supplements have a 2: 1: 1 ratio of components (two parts of leucine, valine and isoleucine one at a time), but there are also formulas 4: 1: 1, 8: 1: 1 and even 12: 1: 1 - how much is it advisable to take this the amount of leucine is difficult to say.
• FOR WHAT: Essential BCAAs help build muscle mass and have a number of other beneficial properties by participating in various biochemical processes in the body. Not all researchers are unconditionally convinced of their effectiveness, but in theory, the use of BCAAs is promising in sports.
• HOW TO USE: It can be taken in the morning after waking up, as well as before, during and immediately after training (the post-workout part can be mixed in one serving of creatine juice). Between the intake of BCAA and a protein shake, it is better to pause for about half an hour so that the amino acids have time to be absorbed.
• OBLIGATORY OR NOT: This supplement can be attributed to the "second stage" in terms of the need for admission. Keep in mind that some types of proteins and gainers are additionally fortified with BCAAs.
• WHAT IS THE PRICE: For regular intake of high-quality BCAA, you will need to set aside about 3,000 rubles a month. It is better to avoid very cheap options, they are most likely made from low-quality raw materials.

5. Complex amino acids

• WHAT IS THIS: Unlike BCAAs, complex amino acids include a complete set of them, similar to that found in sports proteins. Often, auxiliary useful components are also included in the composition of such complexes.
• FOR WHAT: They differ from proteins in much faster absorption and can serve as a good substitute for whey protein if the athlete suffers from lactose intolerance. Amino acid complexes contribute to the growth of muscle mass and strength.
• HOW TO USE: It is usually taken several times a day: in the morning, before training and after, additional doses are also possible during the day. Dosage - in accordance with the manufacturer's recommendations.
• OBLIGATORY OR NOT: If the athlete does not use proteins and gainers, then complex amino acids must be taken, otherwise they can be dispensed with.
• WHAT IS THE PRICE: The costs for regular intake of high-quality complex amino acids will be 1500-2000 rubles per month.

6. L-carnitine

• WHAT IS THIS: L-carnitine (levocarnitine) is a nonessential amino acid, in the body it is found mainly in the liver and muscle tissue.
• FOR WHAT: Levocarnitine has a number of beneficial properties, but athletes take it primarily to accelerate fat burning (it transports fatty acids to cellular mitochondria) and to provide additional energy for exercise as a result of this process.
• HOW TO USE: This supplement is usually taken twice a day: immediately after waking up on an empty stomach and before training (other options are possible).
• OBLIGATORY OR NOT: If the athlete is not interested in burning fat, then it is quite possible to do without levocarnitine.
• WHAT IS THE PRICE: The cost of taking L-carnitine regularly will be 1000-1500 rubles per month.

7. Glutamine

• WHAT IS THIS: Glutamine is a conditionally essential amino acid. Human muscle tissue consists of about 60% of it.
• FOR WHAT: This amino acid is taken based on its supposed anicatabolic properties, which, alas, have not been confirmed by research (possibly due to the fact that glutamine is already widespread in nature and there is no point in taking it additionally). There are also reviews that taking this substance has a beneficial effect on immunity.
• HOW TO USE: The schemes of use are different, it is better to focus on the instructions of the manufacturer of a particular supplement.
• OBLIGATORY OR NOT: Glutamine supplementation is optional.
• WHAT IS THE PRICE: If you still use supplements with this amino acid, then the approximate costs will be 1000-1500 rubles per month.

8. Supplements to increase testosterone

• WHAT IS THIS: This group includes a fairly large number of additives with different compositions. Alas, the main property that unites them all is inefficiency. (not counting the placebo effect during administration)... And for some, it has been confirmed by several studies, such as ZMA.
• FOR WHAT: It is taken, as the subtitle suggests, to increase the secretion of testosterone. Sometimes they try to sell potency enhancers (yohimbe and others) under the guise of such supplements. In fact, the flow of blood to the genitals and the increased erection that these drugs stimulate is one thing, but the secretion of testosterone is quite another.
• HOW TO USE: The dosage regimen is different, depending on the manufacturer's instructions.
• OBLIGATORY OR NOT: No need to accept. And if there are problems with testosterone levels, it is better to consult a competent doctor. This is not a sports question, but a medical one.
• WHAT IS THE PRICE: The cost of a "testosterone booster" package is 500-1000 rubles. It usually lasts a month.

9. Fish oil and Omega-3

• WHAT IS THIS: Omega-3 polyunsaturated fatty acids, the main source of which is fish oil, are a kind of "good fats" that have a number of positive properties for the human body (in this they are similar to vitamins, although they are not).
• FOR WHAT: Athletes take capsules with Omega-3, as they promote muscle gain, protect joints and ligaments from overload, increase endurance, have anti-inflammatory activity and ... attention! unlike the supplements described in the previous paragraph, they do slightly increase the secretion of testosterone.
• HOW TO USE: Usually they are taken 2-3 times a day with food.
• OBLIGATORY OR NOT: Omega-3s must be taken without fail (many misunderstand and underestimate their value).
• WHAT IS THE PRICE: Omega-3 sports supplements are quite expensive and pharmaceutical preparations may well become an alternative to them. The costs will be 500-1000 rubles per month.

10. Vitamin and mineral supplements

• WHAT IS THIS: Vitamin-mineral complexes do not need any special introduction. For many people, their regular intake has long become the norm, because they allow you to get the required amount of vitamins and minerals regardless of the quality and quantity of nutrition, including during periods of the year when natural food is extremely poor in vitamins.
• FOR WHAT: Athletes take them to maintain general tone, maintain health and immunity, and speed up recovery after hard training.
• HOW TO USE: Take multivitamins once or twice a day with food.
• OBLIGATORY OR NOT: Reception is required (or at least highly desirable). Moreover, regardless of whether a person is engaged in sports or not.
• WHAT IS THE PRICE: Pharmacy vitamins have a very low cost: 150-200 rubles per month. Well, on special sports you will have to spend more: 1000-2000 rubles per month.

Which of this list should a beginner take?

To summarize: what kind of sports nutrition a beginner must take, what additives can be done without, and what a beginner athlete should not spend money on at all.

• Top 10 Best Muscle Growth Sports Nutrition You Should Take: whey protein, gainer (for pronounced ectomorphs), creatine, vitamin and mineral complexes and omega-3 .
• Second line additives: BCAA, amino acid complexes if for some reason the athlete does not take protein. Here you can add with some reservations levocarnitine if the athlete is interested in burning fat.
• Sports supplements that a beginner does not need: glutamine and testosterone "boosters".

Many people working out in gyms are faced with a lack of muscle growth. And the workouts are chosen correctly, and going to the gym are constant, and the nutrition is normalized, and the absence of bad habits is evident. All favorable conditions for the body have been created, and the muscles do not grow. How to be? In such cases, sports supplements will help. No chemicals - only natural product! The purpose of this article is to describe products such as sports nutrition for muscle growth. How to choose the right one, which brand to give preference to, how to consume, is it possible to gain muscle mass with a special diet?

Without knowledge of physiology, muscles will not grow

Ignorance and misunderstanding of the processes occurring in the body makes millions of people waste their energy, time and money, as evidenced by thousands of reviews from both novice athletes and professionals. It is important to know what metabolism is and how to manage it correctly, muscle growth will not be long in coming.

Metabolism is the body's metabolism. It includes anabolism (growth) and catabolism (destruction). Anabolism is important for gaining muscle mass. For weight loss - catabolism. Sports nutrition for muscle growth can be taken only after a complete calculation of your own metabolism, what complex substances and in what volume are absorbed, how much energy is released.

How muscles grow

If we explain it in an accessible language, then the entire human body consists of complex substances - fats, proteins, carbohydrates and water. The food consumed also consists of these same complex substances. For normal life, the body needs energy, which it can get from any complex substance, except water. Any aerobic load forces the body to expend its own complex substances for energy. First of all - carbohydrates, then protein and fat. But physical activity, together with energy expenditure, contributes to the rupture of muscle fibers, which the body tries to restore so that they do not break in the future, increasing their thickness by several percent. A proportional increase in the thickness of the fibers leads to muscle growth as a person sees them. Protein is needed for growth. And specialized sports nutrition for muscle growth can significantly accelerate the healing of torn fibers, respectively, and quickly gain muscle mass.

Deeper into math

Before choosing sports nutrition for muscle growth, it is recommended for beginners to calculate the required calorie and protein intake by the body. To gain muscle mass, protein and carbohydrate intake should be 3 and 4 grams, respectively, for each kilogram of body weight. For the full functionality of the body during the day, it is necessary to consume 33 kcal per kilogram of the athlete's weight. The calorie content of complex substances is attached to help the calculations:

• 1 gram of protein = 4 kilocalories;
• 1 gram of carbohydrates = 4 kilocalories;
• 1 gram of fat = 9 kilocalories.

From theory to practice

Below is an example of calculation for a person weighing 60 kg. The calorie requirement is 33 x 60 = 1980 kcal. The need for protein is 3 x 60 = 180 grams, and for carbohydrates - 4 x 60 = 240 grams. Converting protein and carbohydrates into calories, we get 720 and 960 kilocalories, respectively. To calculate fat, simple math is enough: 1980 - 720 - 960 = 300 kcal, or 33 grams.

Having compiled your own food menu for the day using tables of protein, carbohydrate and fat content in foods, it will not be difficult to calculate how much protein and carbohydrates the body loses daily. This deficiency will block sports nutrition for muscle growth. For girls, the calculations differ by 20% downward. That is, all results must be reduced by 20%.

Protein is the basis of muscle growth

Very often, after mathematical calculations, novice athletes find a huge protein deficiency in the food they eat. Trying to save money on sports nutrition, athletes are increasing their consumption of meat, fish, cottage cheese and other foods high in protein. After a couple of months, having calculated their expenses for such food, they involuntarily come to the conclusion that it is cheaper to buy sports nutrition for muscle growth. Reviews of both novice athletes and professionals confirm this conclusion.

To gain muscle mass, an athlete must first of all pay attention to protein, essential and nonessential amino acids, and creatine. Protein contains a large percentage of protein, which, upon entering the body, is broken down into amino acids, enters the bloodstream and reassembles into protein molecules, and from them muscle fibers are built. Amino acids immediately enter the bloodstream and are converted into building protein. And creatine retains water in muscle cells, thereby increasing the size of all muscles, thanks to which the athlete is able to work with great weight during training.

Protein types

There are several types of proteins by origin - whey, egg, soy, milk and casein. But they are divided by athletes in a slightly different way - according to the degree of digestibility.

1. If you need to quickly saturate the body with proteins, whey concentrates, protein isolates and hydrolysates are taken. Consumption of them is recommended in the morning, after sleep, when the stomach is empty, and the body does not have a building protein for muscles.
2. There is no opportunity to have a snack or the diet lacks both proteins and carbohydrates - complex protein will help. The mixture contains almost all known proteins in various proportions. Often, such a composition is also caloric due to the presence of carbohydrates.
3. Proteins with slow absorption are used at night, because the body takes up to six hours of time to fully process them.

When choosing protein as a sports nutrition for muscle growth, it is important to know the body's need for carbohydrates. One wrong calculation - and the set of muscle mass will turn into the growth of fat folds, as many beginners give their choice when buying a cheap complex protein.

Protein producers

At the beginning of their careers, many athletes are faced with the problem of how to choose sports nutrition for muscle growth. For beginners, many advise using the cheapest protein available. This is the wrong approach. Choosing the best product from a famous brand is considered correct. Such a choice is guaranteed to give a beginner the opportunity to see the result when using sports nutrition. Later, you can purchase cheap products and draw your own conclusions based on the results.

Ultimate Nutrition, Optimum Nutrition, SAN, ALLMAX and Scitec Nutrition are considered the best in protein. Proteins from market leaders are not cheap, but numerous positive reviews from athletes indicate that these products are working and contain a large percentage of protein per serving.

Which protein should you choose?

All beginners, without exception, are first of all recommended to use a protein with a slow digestibility. Casein protein is the best sports nutrition for muscle growth. The composition of casein always distinguishes it from other proteins with the highest protein content. If finances permit, it is recommended to buy milk or egg isolate, which must be taken in the morning, immediately after sleep. If the mathematical calculations, which a novice athlete performed without fail, show a large lack of carbohydrates and proteins in the body, it is recommended to purchase a complex protein. Attention should be paid to the percentage of protein, carbohydrates and the price per package. This ratio is different for each manufacturer. Someone focuses on the protein content, raising the price of their product, while someone lowers the price due to the high calorie content of the product.

The easy way with amino acids

Many manufacturers, trying to please athletes, independently processed protein proteins into nonessential amino acids, which, when ingested, immediately enter the bloodstream and are used as a building material by the body for protein synthesis. The beauty of amino acid complexes is that they are instantly digestible. You do not need to calculate how many minutes a plate of porridge in the stomach will be processed and sports nutrition synthesized for muscle growth. How to take amino acids is indicated on the package. Each manufacturer has a different dosage.

But judging by the reviews of athletes, there is a lot of negative in relation to complex amino acids.

1. Overcharge. If we compare the yield of the amino acid composition with whey protein, then complex amino acids are at least one and a half times more expensive.
2. Not all amino acids in the complex are needed by the body. Many nonessential acids are independently synthesized by the body and are found in excess in humans.
3. If the dosage is exceeded, excess amino acids are excreted in the urine from the body, since they do not have time to participate in synthesis, unlike any protein.

An expensive option with a quality guarantee - BCAA

The question of whether there is sports nutrition for muscle growth and fat burning at the same time can be answered positively without a doubt. Its name is BCAA essential amino acids, or in short - BCAA. The composition contains only three amino acids, which are synthesized by the body only from external protein obtained during consumption. Also, synthesis occurs as a result of the consumption of meat, fish and eggs.

The price of BCAA amino acids is very high, but reasonable. After all, these amino acids are the guarantor of the success of any athlete. Hundreds of experiments carried out in research institutes around the world have repeatedly confirmed the effectiveness of taking BCAA. In addition to improving metabolism and promoting muscle growth, essential acids force the body to obtain energy by burning fat, triggering lipolysis.

Which brand should you choose when buying BCAA?

Another dilemma for those looking for sports nutrition for muscle growth is how to choose the right BCAA amino acid manufacturer. The market for essential amino acids is quite interesting. Many brands have appeared that are competing with the world's leaders to win the attention of the buyer. Ultimate Nutrition, Optimum Nutrition, SAN are considered to be the world leaders in the production of BCAA. However, cheaper competitors make offers to customers that are very difficult to refuse.

Judging by the reviews of professional athletes, the following companies and their products have proven themselves well:

1. AminoCore by ALLMAX.
2. Xtend by Scivation.
3. BCAA Xplode by Olimp.
4. Modern BCAA by USPlabs.
5. Amino X from BSN.

Another important component when gaining muscle mass

Creatine is an important sports nutrition for muscle growth. What is the name in biology of the molecule from which the body receives energy? Adenosine triphosphate (ATP). So, this molecule is created by the body with the help of creatine, which is produced in small quantities by the liver, kidneys and pancreas. In the case of a high-intensity load on the body, creatine is spent on creating energy, as a result of which the athlete feels tired and spends more time resting between exercises. The consumption of creatine will allow the body to always be in good shape, reducing the rest between sets, you can achieve great results in muscle growth.

The negative point in the application is the ability of creatine to retain water in the cells. On the one hand, the total weight of the athlete increases by 5-8%, and accordingly, the strength indicators also increase. On the other hand, when losing weight and drying with the combined use of creatine, it will not be possible to observe the results.

Good to know for novice athletes

All novice athletes, without exception, are interested in sports nutrition for muscle growth at home. Recipes for making cocktails and training complexes can be built independently by studying the base of bodybuilding, respectively, and get an answer regarding classes at home.

To build muscle mass, you need to force the body to consume energy to improve metabolism and, through exertion, break muscle tissue. The larger the muscle, the more energy is required to work it. The chest, legs and back are the largest muscles. Accordingly, squatting with a barbell or dumbbells, pull-ups, dumbbell rows and deadlifts, push-ups, chest press and parallel bars are mandatory exercises to perform. The rest of the muscles are pumped proportionally.

In conclusion on the joint application

For gaining muscle mass, protein and amino acids are recommended to be used separately, since protein slows down the absorption of amino acids by the body. But creatine can be safely mixed with both protein and BCAA, there is no harm in this. The following recipes are recommended for protein shakes.

In the morning, after sleep. One serving of fast protein is whipped in a blender with one banana, one boiled egg with yolk, and two boiled eggs without yolk. The density of the mixture, at the request of the athlete, is regulated by milk. The more liquid in the mixture, the less frequent the cocktail will be.

When gaining muscle mass, you need to make a low-carb shake at night. Dissolve one serving of casein protein in a glass of kefir without adding fruit and sugar. As an alternative to casein, soy isolate has proven itself, which is able to provide the body with protein throughout the night.

Hi Hi! Today we will try to understand the variety of supplements that can help you build muscle. Those who have just started to exercise are easily lost among the shelves of specialty stores filled with cans with so far unknown names. Without sufficient experience, there is a great risk of buying into advertised "dummies" that will not bring any effect, but will force you to spend money, nerves and time. I will help you understand what sports nutrition for muscle growth is needed for you, how to choose and apply it correctly.

What we call muscle growth scientifically sounds like "muscle hypertrophy." It occurs when muscle fibers are injured by intense physical exertion. To restore integrity, the muscle cell builds up the number of myofibrils (a contractile structure consisting of actin and myosin proteins) and sarcoplasm (nutrient fluid between muscle fibers, contains proteins, glycogen). It turns out that the response of muscle tissue to exercise is protein synthesis. The more it is produced, the stronger the muscle grows.

The following factors affect protein synthesis:

• Sufficient intake of protein from the outside.
• Energy. This process is energy consuming, it requires a lot of "fuel" - glucose, which is formed during the breakdown of glycogen in muscles. The source of energy is also creatine phosphate and fatty acids.
• Amino acids. The main building blocks of protein.
• Hormones. Anabolic hormones (androgens) trigger the synthesis of myofibrils. The increase in testosterone levels in the blood occurs as a result of the stress achieved by exercise.

Do you really need sports nutrition?

It would seem that understanding how muscle mass grows, one can simply follow a diet with the inclusion of the necessary substances. There is one "but" - even with a correct and balanced diet, it is impossible to achieve the ratio of proteins, fats and carbohydrates necessary for an athlete in combination with trace elements, vitamins and other necessary substances.

It will take all the time to build and prepare the perfect menu, including training hours. Sports nutrition is a convenient alternative to support the body. The main thing is not to take everything thoughtlessly, succumbing to advertising advice. Only one can correctly select the necessary complex.

Advantages and disadvantages of sports nutrition

We have already identified the main advantages - convenience and balance. But they are not the only ones. The pluses of sports nutrition include:

• Increased training efficiency and increased endurance.
• Acceleration of metabolic processes, burning of body fat during exercise.
• Appetite control.
• Improving the condition of the body due to the correct dosage of vitamins, micro- and macroelements.
• Help the body adapt to and recover from intense training.

There are many opponents of sports nutrition. Beginners often hear stories about how it grows breasts, falls off the liver and decreases libido. These stories arose out of ignorance. First, do not confuse sports nutrition and doping. The first is a natural food supplement that helps maintain nutrient balance. Doping is a pharmaceutical product that allows you to achieve unprecedented heights in sports that are impossible for an ordinary person. And often it costs athletes health.

Secondly, the use of sports nutrition requires a competent approach. If you have chronic diseases of the kidneys, liver, metabolic diseases, consultation with your doctor is required before starting training.

The disadvantage that is hard to argue with is the price. Yes, good sports nutrition is not cheap, but you pay for quality, effect and health.

How to choose the right sports food?

Today the sports nutrition market is even oversaturated with products. In order not to get lost in this variety, you must adhere to some rules.

What should you pay attention to?

• Initial data. It takes into account age, gender, body type, your training history and desired goals. I recommend consulting a personal trainer and nutritionist who will help you create an individual sports nutrition complex.
• Manufacturer. It is advisable to choose the products of proven manufacturers that have been on the market for at least 3 years. Leaders in the manufacture of high-quality sports food - companies from Germany and the United States.
• Place of purchase. In order not to run into counterfeit products, you should buy food in specialized stores and from official suppliers who provide all the necessary documents and quality certificates.

We read the label:

• Mandatory control of the expiration date.
• Flavors. To improve the taste, manufacturers add flavorings to the sports food. You should choose the food in which the flavor enhancers are of natural origin, so as not to cause allergic reactions.
• Composition. Keep track of the amount of active ingredients in supplements so that when they are combined, there is no oversaturation of the body.

Ranking of the Best Supplements for Muscle Growth

We got to the fun part. I will try to highlight the most effective nutritional supplements for muscle growth.

• Protein. The fact that protein and rapid muscle growth are interconnected is already an axiom. Proteins are divided into fast (whey), slow (casein) and complex proteins. Whey are absorbed quickly and are more actively involved in anabolic processes. Casein foods gradually provide the body with energy and building materials. This type is great for gaining lean muscle mass.
• Gainer. A mixture of proteins and carbohydrates. and fast replenishment of energy potential. Not suitable for endomorphs, because they have the carbohydrates contained in the gainer go to fat deposits. Recommended intake regimen: one hour before training and immediately after, on rest days 1 serving per day in the morning.
• Creatine. One of the favorite substances in bodybuilding and. It is converted in the body into creatine phosphate - the most important source of energy for muscle fibers. Increases strength, endurance, and helps the growth of muscle mass. The dosage is 5 grams of dry matter per day.
• BCAA. A mixture of three amino acids - isoleucine, valine and leucine. Participate in anabolic processes in muscle tissue. These essential amino acids are most consumed by muscle tissue. Accepted before and after training.
• Amino acid complexes. Everything here is the same as with BCAA - they stimulate protein synthesis, contributing to the active growth of muscle mass.
• Vitamins and minerals. They help the body to easily endure stress, improve metabolic processes. It is important to remember that an excess of vitamins is just as bad as a deficiency, so the daily dose must be carefully monitored.

Research Supporting the Effectiveness of Sports Supplements

The JISSN (International Journal of the Sports Nutrition Society) has published an analysis of research studies on sports supplements, categorizing them according to their effectiveness in gaining muscle mass. Protein, gainer and creatine monohydrate have been found to be unconditionally effective. Amino acid complexes (including BCAAs), multivitamins, arachidonic acid (omega-6 polyunsaturated acid) are classified as likely effective.

Output

Sports nutrition alone will not be able to promote muscle growth. It is truly effective only in combination with a properly selected regimen and type of training, as well as with a rational, balanced diet and a healthy lifestyle. By the way, in this video Denis Semenikhin talks about his preferences in sports nutrition:

I hope I helped you understand the modern variety of sports supplements, and you were able to gather some useful, necessary information for yourself. Subscribe to my articles, share useful things with your friends on social networks. Effective training for you!

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Hello friends! I don’t know if you are ready to talk today about chemistry, from which everything hangs at the pitching, it’s not worth it, but just dangles. You can joke endlessly on this topic, but let's try to at least briefly figure out which supplements for muscle growth exist, how they should be taken, which of them are harmful, and which will only benefit. Anyway, put on your protective suits, we are going to the chemical laboratory!

Let's not forget where and in what climate we all live. Of course, several of our readers are probably sitting now in Thailand and eating a banana with coconuts (see article,). But the main part is located in cold Russia, where, as they say, they did not eat anything sweeter than carrots.

Therefore, we traditionally have a lack of vitamins and other trace elements in the diet. And people who are intensely involved in sports or other power loads, it is imperative to receive a full set of these substances in order for the body to be able to fully recover.

Also, do not put in a distant box and about the fact that, on average, according to research, we consume about 40 grams of protein per day at rates of 1.5-2 grams. per kilogram of weight.

When your goal is to increase muscle mass, following all dietary recommendations is the key to success. In this case, you will definitely need sports supplements. If you walk into even the most modest sports nutrition store, your eyes will literally run up, looking around the shelves with multi-colored cans for increasing muscle mass.

Let's take a look at the most basic aids preferred by bodybuilders around the world.

Creatine

Skeletal muscle cells contain a substance such as creatine. It helps produce energy. To improve these indicators, its synthetic analogue was also developed.

Such a supplement will help your muscles grow and increase the volume of the cells of these tissues, it promotes accelerated recovery from strength loads, accelerates the synthesis of glycogen and allows you to work more intensely. Creatine is usually drunk before and after training in an amount of 5 to 10 grams.

Protein

Can be derived from vegetable or whey protein. The latter is absorbed much better. These are all natural products for building mass and increasing performance. Thanks to them, we can get the portion of protein we need without unnecessary fats and carbohydrates.

Calcium and magnesium are often added here, as well as other trace minerals that improve overall health indicators. They are suitable for anyone with a protein deficiency, from the average athlete to vegans and vegetarians.

If you have problems digesting lactose, then you can choose protein from egg or soy protein, which will not have additional side effects.

As you know, the main building blocks for muscle tissue are various amino acids, which we obtain directly only from proteins. Therefore, if you are engaged in intense strength training, as a result of which your muscles experience regular stress, then the need for protein products increases.

And believe me, it is extremely difficult to eat in such a regime. For comparison, I can cite the following figures as an example. To get 200 grams of pure protein, you will need to eat about a kilogram of meat, which, even from a purely physical level, is a very difficult process.

Protein shakes can be used as snacks between meals without any problems, and their high protein content is great for satisfying hunger. Among other things, using such cocktails, you will speed up your metabolism.

BCAAs or Branched Chain Amino Acids

This supplement is used along with the aforementioned protein. We should get 21 essential amino acids, but only 3 are considered branched ones. These are isoleucine, leucine and valine. They are part of our muscle tissue and are essential for its recovery.

If you use these sports supplements, then all the nutrients from them will go directly to the muscles. Among other things, they also speed up the metabolism and help you recover faster after exercise. Their main advantages can also be attributed to their easy digestibility.

One more positive fact can be noted after the use of BCAA. They help improve endurance and are therefore recommended for athletes who need to maintain energy levels over time, such as marathon runners, bike riders and other Arctic explorers.

Drink this supplement in the morning after waking up or after finishing a workout. The dosage is 3 to 5 grams.

Beta Alanine

This is another amino acid that we usually get from meat. It also helps make our muscles more productive during exercise. Beta-Alanine increases carnosine levels by inhibiting various acid processes in the body. Muscle release of lactic acid is usually the main indicator of fatigue. This supplement is consumed in the amount of 2 or 3 grams both before and after training.

Glutamine

Answering the question, "What supplements does an intense bodybuilder need?" - add this additional assistant to the list.

Glutamine contributes to better tolerance of muscle tears, which in general increases endurance and performance. It speeds up the metabolism and helps the body process fat stores better and more efficiently.

Also, scientists have found that it stimulates the immune system. And, most importantly, it increases the amount of growth hormone in the body, which allows your muscles to literally grow by leaps and bounds.

The work of muscle fibers is impossible without nitrogen. Therefore, if you are looking for the best ways to deliver this organic substance to your muscles, then glutamine is an ideal candidate.

Drink immediately after waking up, shortly before and after training. A single serving is about 5 grams.

In fairness, it is worth adding the fact that at present there is talk that glutamine is independently produced in our body, so there is no urgent need to get it additionally.

Important additions

I can also include various vitamin and mineral complexes as useful additives. After all, it has long been known that these substances do not accumulate in the body, so we need their daily intake. True, the regimen of their intake, as well as specific recommendations, is best obtained from your attending physician, who will rely on the individual characteristics of a particular person.

Of course, there are also harmful sports supplements that seriously undermine our health. These include steroids, which have the most negative effect on metabolism and on the work of the endocrine system.

Of course, they seriously increase muscle volume and speed up the metabolism. However, among other negative factors, they make you more nervous and aggressive and negatively affect the functioning of the brain.

Among other things, steroids can often be converted into hormones: in women, in men, and in men, respectively, in women. Therefore, a jock stuffed with steroids often turns into a creature by which it is impossible to determine who is in front of you.

This list also includes fat blockers. They interfere with the absorption of these nutrients. However, our body is not able to do without them and their lack will lead you to serious metabolic disorders.

To make your body more perfect will help this course:

In it you will find detailed and necessary recommendations regarding the nutrition process. Also, each of us knows that the most difficult stage during drying is the final stage, when you work directly on the abdominal muscles. It is in this course that you will find only the most effective exercises to speed up this process.

That's all for today, friends! Set only realistic goals for yourself! Start small and gradually build up your challenges until one day you reach your dream! Everything is real, you just have to want it! And I will help you in any of your endeavors.

So I look forward to seeing you again on this blog and on your channel... Come yourself and bring your friends, it will be interesting.

For those who are serious about it, it is necessary to understand that without sports nutrition, gaining muscle mass in men, as well as in women, is significantly hampered.

To get enough energy, nutrients, you need to eat a lot and often. Unfortunately, the quality and composition of nutrients in modern food products are quite low. For this, manufacturers of sports nutrition have developed special supplements, taking into account the needs of the body when recruiting muscles.

Protein for growth

Given that muscle is made of protein, it should come as no surprise that eating more food will help you gain muscle faster.

Many experienced people consume up to 4 g of protein per day, while the kidney condition does not worsen.

For muscle growth, you need to eat foods containing animal proteins:

• eggs;
• red meat;
• white meat and fish;
• dairy products.

The best sports nutrition for gaining muscle mass for men and women

Protein powder

Many people find it very difficult to eat so many high-protein foods every day. And right away it is sometimes impossible to eat a full meal, or there is simply no time during the day, then a protein shake is a good alternative to supply the muscles with the necessary nutrients in order to grow.
- the most popular supplement for gaining muscle mass, as it is quickly digested and absorbed into the muscles. Other types of protein, such as which is a slow-digesting protein, are best consumed before bed because amino acids will be absorbed into the muscles throughout the night.

Sports nutrition for gaining muscle mass for thin men

Creatine

- a natural organic compound, is a source of ATP, the main form of energy that the body uses. It is found in certain foods, such as red meat, and stored in the muscles.

Adding creatine to the diet is safe and improves muscle performance, especially power, also increases anaerobic endurance by acting as fuel for cells as muscle cells will use creatine for energy before using glucose.

Creatine can retain excess water in the body for the first few weeks of ingestion.

Always take it with water or juice. To begin with, you need to “load” creatine, which means taking a high dose for a short time, and then reducing it to a lower maintenance dose indefinitely.

Branched Chain Amino Acids (BCAAs)

- the main building blocks of protein, prevent muscle tissue breakdown and stimulate muscle protein synthesis. More than 500 amino acids are known, but few play an important role in the formation of new muscle tissue, and therefore are considered essential nutrients for the diet. Most of them can be synthesized by the body from other compounds, but there are amino acids that athletes should consume from food or supplements. Athletes and bodybuilders use BCAAs to:

• increasing protein synthesis;
• increased muscle hypertrophy;
• improving physical activity;
• increasing muscle endurance;
• increased energy.

Supplements to aid weight gain for girls

Caffeine

The stimulating effects of caffeine help you get out of bed in the morning and stay awake at work. Caffeine can also stimulate the release of the hormones adrenaline and dopamine. But the main benefit for gaining muscle mass is that it significantly increases muscle power. If the athlete does not drink coffee, then take a dose of caffeine, containing 400-600 mg 30 minutes before training.
You may need to stop using caffeine for at least a month to regain your caffeine sensitivity.

Also, girls are allowed to take additional amino acids and whey protein.

Scheme of taking sports nutrition for gaining muscle mass for men

1. Morning: taking a portion of BCAAs (according to the manufacturer's instructions) on an empty stomach before meals.
2. Before training: creatine. The most effective form is creatine monohydrate, and a daily dose of 5 g is sufficient to enhance results. Take 30 minutes before exercise. People with more muscle mass can take up to 10 g, divided into two daily doses of 5 g.
3. After workout: BCAAs are the second serving.
4. Whey Protein. After workout mix 30-40 g of whey protein with water, take the drink immediately after exercise to restore the body, getting amino acids into the muscles.
5. Before bedtime: a serving of casein protein or complex protein (as part of several types of fast and slow proteins).

Conclusion

To increase muscle mass, it is necessary not only to take sports supplements for growth, but also to take a comprehensive approach to this process. First, you need a sufficient, well-chosen sets of exercises. Second, you need a varied and balanced meal plan that provides enough protein, fat, and carbohydrates in the right amounts for recovery and growth. Thirdly, it is necessary to provide the body with eight hours of deep, high quality every night, then the muscles grow faster and better.

Video about sports nutrition for gaining mass