The best additives for gaining mass for men

The best additives for gaining mass for men: Complete management

A set of muscle mass is a complex and multifaceted process that requires an integrated approach, including proper nutrition, regular training and sufficient rest. Addments can become a useful tool that helps to accelerate and optimize this process, filling the deficiency of nutrients and supporting the body in conditions of increased load. However, it is important to understand that additives are not a magic tablet and should be used in combination with the correct way of life.

In this article, we will examine in detail the best additives for gaining mass for men, their mechanism of action, dosage, possible side effects and methods of integration into the diet.

1. Protein:

Protein is the cornerstone of muscle growth. It is a building material for muscles and is necessary for the restoration and regeneration of muscle fibers after training.

• The mechanism of action: Protein consists of amino acids, which are the main building blocks of protein. After using protein, it breaks down into amino acids, which are then used by the body to synthesize new proteins, including muscle. The use of protein after training contributes to a positive nitrogen balance, creating an anabolic environment favorable for muscle growth.

• Types of protein:

  • Whey Protein (Whey Protein): The most popular and quickly absorbed type of protein. Ideal for use after training, when the body needs the rapid intake of amino acids. There are several types of serum protein:
    • Wastein serum concentrate: It contains about 70-80% protein, the rest falls on carbohydrates and fats. The most affordable price.
    • Wasteen protein isolate: An additional filtration containing 90% or more protein and the minimum amount of lactose, fats and carbohydrates undergoes. Suitable for people with lactose intolerance.
    • Hydrolysis of serum protein: It is previously split into smaller peptides, which provides even faster assimilation. It is often used in high -class sports nutrition.
  • Casein (Casein Protein): Slowly absorbed protein, forming a clot in the stomach, which ensures a long -term intake of amino acids into the blood. Ideal for consumption before bedtime to prevent catabolism (muscle destruction) during sleep.
  • Soy protein (soy protein): Plant protein containing all the necessary amino acids. A good alternative for vegetarians and vegans. However, some studies show that soy protein can affect estrogen levels, which can be undesirable for some men.
  • Egg protein (Egg Protein): High -quality protein containing all the necessary amino acids. It is well absorbed and does not contain lactose.
  • Vegetable proteins (Vegan Protein): Mixes of various plant sources, such as peas, rice, movie, chia seeds, etc. provide a full amino acid profile for vegetarians and vegan. It is important to choose mixtures containing all the necessary amino acids.

• Dosage: The recommended dose of protein for a set of muscle mass is 1.6-2.2 grams per kilogram of body weight per day. Divide this dose into several techniques during the day.

• How to accept:

  • After training: 20-40 grams of serum protein for rapid muscle recovery.
  • Before going to bed: 30-40 grams of casein to prevent catabolism during sleep.
  • Between meals: 20-30 grams of any type of protein to maintain positive nitrogen balance.

• Side effects: In high doses, protein can cause stomach disorder, bloating and gas formation. People with kidney diseases should consult a doctor before the use of protein.

2. Creatine:

Creatine is one of the most studied and effective additives for a set of muscle mass and increase strength.

• The mechanism of action: Creatine increases the reserves of phosphocratin in the muscles, which is used to rapidly restore ATP (adenosine triphosphate) – the main source of energy for muscle contractions. This allows you to train with greater intensity and perform more repetitions, which leads to greater muscle growth. Creatine also promotes the hydration of muscle cells, which increases their volume and creates an anabolic environment.

• Types of creatine:

  • Creatine monogydrate (creatine monohydrate): The most common and most affordable form of creatine. Many studies confirm its effectiveness and safety.
  • Creatine Ethyl Ethyl Ester: It is claimed that it is better absorbed than creatine monohydrate, but studies show that it can be less effective.
  • Creatine Hydrochloride: Creatine Hydrochloride It dissolves in water better than creatine monohydrate, and can cause less problems with the stomach. Requires less dosage.
  • Buerized Creatine (Kre-KLKALYN): It has a higher pH, which is claimed to prevent its decay in the stomach. Some studies show that it does not exceed creatine monohydrate in effectiveness.

• Dosage: There are two ways to take creatine:

  • Loading phase: 20 grams per day, divided into 4 doses, within 5-7 days.
  • Supporting phase: 3-5 grams per day.
  • Without the boot phase: 3-5 grams per day from the very beginning. This method requires more time to achieve maximum muscle saturation by creatine.

• How to accept: Creatine should be taken with water or juice. Eating with carbohydrates can improve its absorption.

• Side effects: The most common side effect is water retention in the body, which can lead to a slight increase in weight. In rare cases, it can cause stomach disorder. People with kidney diseases should consult a doctor before the use of creatine.

3. BCAA (Branched-Chain Amino Acids):

BCAA is a complex of three essential amino acids: leucine, isolacin and valin. They play an important role in the synthesis of protein, restoration of muscles and preventing catabolism.

• The mechanism of action: BCAA stimulates the synthesis of protein in the muscles, especially leicins. They also reduce the destruction of muscle fibers during training and accelerate recovery after training. BCAA can be used as a source of energy during long training.

• BCAA ratio: The most common BCAA ratio is 2: 1: 1 (leicin: isolacin: valin). Some manufacturers offer other ratios, for example, 4: 1: 1: 1 or 8: 1: 1, arguing that a higher leicin content is more effective. However, studies show that the ratio of 2: 1: 1 is optimal.

• Dosage: The recommended BCAA dose is 5-10 grams per day.

• How to accept:

  • Before training: 5 grams to prevent catabolism.
  • During training: 5 grams to maintain energy level.
  • After training: 5 grams to accelerate muscle recovery.

• Side effects: BCAA is usually well tolerated. In rare cases, a stomach disorder can cause.

4. Geiner:

Heiner is a mixture of protein and carbohydrates, designed to increase the calorie content of the diet and a set of mass.

• The mechanism of action: The gainer provides the body with a large number of calories necessary for muscle growth. Protein provides building material for muscles, and carbohydrates – energy for training and recovery.

• Types of geners:

  • High -carb generations: Contain a high ratio of carbohydrates to protein (for example, 4: 1 or 5: 1). Suitable for people with quick metabolism, who are difficult to gain weight.
  • Balanced gainers: Contain a more balanced ratio of carbohydrates to protein (for example, 2: 1 or 3: 1). Suitable for people with normal metabolism.

• Dosage: The dosage of the gainer depends on the individual needs in calories. Start with small doses and gradually increase them until you reach the desired result. It is important to consider the total number of calories consumed during the day.

• How to accept: Geiner can be taken between meals or after training. Stir it with water or milk.

• Side effects: Gainers can cause bloating, gas formation and disorder of the stomach, especially if they use them in large quantities. Not suitable for people with diabetes or other diseases associated with carbohydrate metabolism. It is important to choose gainers with high -quality sources of carbohydrates and protein.

5. Beta-Alanine:

Beta-Alanin is an amino acid that increases the level of carnosine in the muscles.

• The mechanism of action: Carnosine is a dipeptide that neutralizes lactic acid in the muscles, slowing down the onset of fatigue. This allows you to train with greater intensity and longer, which leads to greater muscle growth.

• Dosage: The recommended dose of beta-Alanina is 4-6 grams per day, divided into several doses.

• How to accept: Beta-Alanin should be taken with food.

• Side effects: The most common side effect is skin tingling (paresthesia), which usually passes in a few minutes. This effect can be reduced by dividing the dose into several doses.

6. Citrullin Malat:

Citrullin Malat is a compound of the amino acid citrullin and apple acid (Malat).

• The mechanism of action: Citrullin improves blood flow in the muscles, increasing the delivery of oxygen and nutrients. It also helps to remove ammonia from the body, which is a by -product of protein metabolism and can cause fatigue. Malat plays a role in the Crebs cycle, which is the main source of energy for cells.

• Dosage: The recommended dose of citrullin Malate is 6-8 grams per day, taken before training.

• How to accept: Citrullin Malat should be taken 30-60 minutes before training.

• Side effects: Citrullin Malat is usually well tolerated. In rare cases, it can cause stomach disorder.

7. ZMA (Zinc, Magnesium, Aspartate):

ZMA is a combination of zinc, magnesium and vitamin B6.

• The mechanism of action: Zinc and magnesium play an important role in many physiological processes, including protein synthesis, muscle restoration and hormonal balance. Zinc is necessary for the production of testosterone, and magnesium promotes muscle relaxation and sleep improvement. Vitamin B6 improves the absorption of zinc and magnesium.

• Dosage: The recommended ZMA dose is 30 mg of zinc, 450 mg of magnesium and 10.5 mg of vitamin B6.

• How to accept: ZMA should be taken before bedtime, on an empty stomach.

• Side effects: ZMA can cause stomach disorder, especially if you take it on a full stomach. In high doses, zinc can suppress the immune system.

8. Vitamin D:

Vitamin D is a fat -soluble vitamin that plays an important role in bone health, immune system and muscle function.

• The mechanism of action: Vitamin D helps the absorption of calcium, which is necessary for the health of bones and muscle contractions. He also plays a role in the regulation of hormonal balance and the immune system. The deficiency of vitamin D can lead to a decrease in strength and an increase in the risk of injuries.

• Dosage: The recommended dose of vitamin D is 2000-5000 IU per day. The level of vitamin D in the blood should be checked and adjusted to the dose in accordance with the results of the analysis.

• How to accept: Vitamin D should be taken with food containing fats to improve its absorption.

• Side effects: In high doses, vitamin D can cause nausea, vomiting and weakness.

9. Omega-3 fatty acids:

Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in the health of the heart, brain and joints.

• The mechanism of action: Omega-3 fatty acids have anti-inflammatory properties that can help reduce joint pain and accelerate recovery after training. They also improve blood flow in the muscles and contribute to the synthesis of protein.

• Dosage: The recommended dose of omega-3 fatty acids is 2-3 grams per day.

• How to accept: Omega-3 fatty acids should be taken with food containing fats to improve their absorption.

• Side effects: In high doses of omega-3, fatty acids can cause blood thinning and stomach disorder.

10. Масла MCT (Medium-Chain Triglycerides):

MCT oils are triglycerides with the average chain length that are easily absorbed and used as a source of energy.

• The mechanism of action: MCT oils are quickly metabolized in the liver and turn into ketones, which can be used as a source of energy for the brain and muscles. They can also help increase metabolism and burn fat.

• Dosage: The recommended dose of MCT oils is 1-3 tablespoons per day.

• How to accept: MCT oils can be added to smoothies, coffee or salads.

• Side effects: In large quantities of MCT oil, stomach disorder can cause. Start with small doses and gradually increase them to avoid side effects.

It is important to remember:

• Individual approach: The effectiveness of additives can vary depending on the individual characteristics of the body, genetics, diet and training plan. There is no universal recipe.
• Consultation with a specialist: Before taking any additives, it is recommended to consult a doctor or a qualified sports nutritionist.
• Product quality: Choose additives from trusted manufacturers with a good reputation. Pay attention to the composition of the product and the availability of quality certificates.
• Realistic expectations: Additions can help accelerate the process of gaining mass, but they will not replace proper nutrition and regular training. Do not expect instant results.
• Constant monitoring: Carefully follow your condition and reaction of the body to additives. When any side effects appear, stop taking and consult a doctor.
• Complex approach: The best results are achieved with an integrated approach, including proper nutrition, regular training, sufficient rest and the use of additives as an addition.

This information is provided for introductory purposes and is not a replacement for consultation with a qualified specialist. Always consult a doctor or sports nutritionist before taking any additives.