How to combine sports nutrition and training for a mass gain - БАДы для здоровья и спорта | Качественные добавки

I. Foundation of hypertrophy: training and nutrition in symbiosis

To achieve hypertrophy – increase muscle mass – it is necessary to create a positive energy balance, that is, consume more calories than it is spent. But a simple increase in the calorie content of the diet, especially due to unhealthy food, will lead to the accumulation of fat, not muscles. The key is the optimization of both the training process and nutrition, including sports nutrition, to maximize the synthesis of protein and minimize fat deposits.

II. Scientific foundations of muscle growth

Muscular hypertrophy is an adaptive response of the body to stress caused by training with weights. This process includes the following key mechanisms:

Mechanical tension: The creation of stress in muscle fibers during training stimulates growth.
Metabolic stress: The accumulation of metabolites, such as lactate, during training also promotes hypertrophy.
Muscle damage: Microtrauma of muscle fibers that occur during training start recovery and growth processes.

For effective muscle growth, it is necessary to ensure sufficient intake of nutrients, especially protein, to restore and build new muscle fibers. Hormones, such as testosterone and growth hormone, also play an important role in the process of hypertrophy.

III. Optimization of the training process for maximum growth

Effective training program is the basis for the recruitment of muscle mass. It is important to consider the following factors:

The principle of progressive overload: Constantly increase the load (weight, number of repetitions, approaches) over time so that the muscles continue to adapt and grow. It is impossible to gain significant muscle mass, performing the same training from a week per week.
A variety of exercises: Include various exercises in the program aimed at working out all muscle groups. Combine the basic (multi -sustainable) exercises, such as squats, bench press, deadlift and rod of a bar in an inclination, with isolating exercises for purposeful study of individual muscles.
The optimal range of repetitions: Most studies show that for hypertrophy the most effective range of 6-12 repetitions in the approach. However, you can use a wider range (1-20 repetitions) to stimulate various types of muscle fibers.
Sufficient amount of training: The volume of training is determined by the number of approaches and repetitions performed for each muscle group during the week. The optimal volume varies depending on individual factors, but in general, for most people there are enough 10-20 approaches to the muscle group per week.
Adequate rest: The muscles grow during rest, and not during training. Provide enough sleep (7-9 hours a day) and give the muscles the time to restore between training. Do not train the same muscle group every day.
Correct technique for performing exercises: Technique is more important than weight. Incorrect technology can lead to injuries and reduce training effectiveness. Take the time to master the correct technique of performing each exercise. If necessary, contact the coach.
Separation of training (split): Divide the training into separate days to study different muscle groups. Examples of split programs:
- Top/bottom
- Push/traction/leg
- Training of each muscle group once a week
- Training of each muscle group twice a week
Periodization: Plan the training process, taking into account various phases (for example, the phase of a set of mass, phase of force, drying phase). Change the parameters of training (weight, number of repetitions, approaches, rest time) depending on the phase.
Cardio: Cardio is good for health, but an excessive amount of cardio can interfere with a set of mass. Limit moderate cardio (for example, 2-3 times a week for 30 minutes).

IV. Macronutrients: bricks for muscle construction

A diet for a set of muscle mass should be rich in protein, carbohydrates and fats.

Protein: Protein is the main building material for muscles. The recommended daily rate of protein for a set of muscle mass is 1.6-2.2 grams per kilogram of body weight. Springs of protein:
- Animal sources: meat (beef, chicken, turkey), fish (salmon, tuna, cod), eggs, dairy products (cottage cheese, yogurt, milk).
- Plant sources: legumes (lentils, beans, chickpeas), tofu, pace, seatan, film, nuts and seeds.
- Sports nutrition: protein powders (serum protein, casein, soy protein, pea protein), protein bars.
Carbohydrates: Carbohydrates are the main source of energy for training and contribute to the restoration of glycogen in the muscles. The recommended daily rate of carbohydrates for the recruitment of muscle mass is 4-7 grams per kilogram of body weight. Sources of carbohydrates:
- Complex carbohydrates: cereals (oatmeal, buckwheat, rice, pasta from hard varieties of wheat), potatoes, sweet potatoes, vegetables, fruits.
- Simple carbohydrates (in moderation): fruits, honey, sports drinks.
Fat: Fats are necessary for hormonal regulation and assimilation of fat -soluble vitamins. The recommended daily fat rate for the recruitment of muscle mass is 0.8-1.2 grams per kilogram of body weight. Sources of fat:
- Saturated fats (in moderation): meat, dairy products, coconut oil.
- Unsaturated fats: avocados, nuts, seeds, olive oil, fish oil.

V. Calculation of calorie content: creating a positive energy balance

To gain muscle mass, it is necessary to create a positive energy balance, that is, consume more calories than it is spent. There are several ways to calculate the necessary calorie content:

Using online kalkuletors: There are many online calculators that take into account your age, gender, weight, growth and level of activity to calculate your basic metabolic rate (BMR) and the total calorie consumption (TDEE). Add to TDEE 300-500 calories to create a positive energy balance.
Manual calculation:
- Calculate BMR:
  - Men: BMR = (10 x weight in kg) + (6.25 x Height in cm) – (5 x age in years) + 5
  - Women: BMR = (10 x weight in kg) + (6.25 x Height in cm) – (5 x age in years) – 161
- Calculate TDee by multiplying BMR by the activity factor:
  - Sitting lifestyle: BMR x 1.2
  - Easy activity (1-3 workouts per week): BMR x 1.375
  - Moderate activity (3-5 training per week): BMR x 1.55
  - High activity (6-7 training per week): BMR x 1.725
  - Very high activity (2 times a day of training): BMR x 1.9
- Add to TDEE 300-500 calories to create a positive energy balance.
Weight monitoring and adjustment: Start with calculated calorie content and monitor your weight within a week. If you do not gain weight, increase the calorie content by 200-300 calories per day. If you collect too much fat, reduce the calorie content by 200-300 calories per day.

VI. Sports food: support tool, not replacement

Sports nutrition is an addition to a full -fledged diet, and not replacing it. It can be useful to accelerate the restoration, improve the results of training and ensure a sufficient amount of necessary nutrients, especially during periods of increased load. It is important to remember that sports nutrition is just a tool, and without a proper diet and training, it will not give significant results.

VII. The main types of sports nutrition for mass gain

Protein powders:
- Wastein protein: The most popular type of protein is quickly absorbed and ideal for reception after training in order to accelerate muscle restoration. There are various types of serum protein: concentrate, isolate and hydrolyzate. The isolates and hydrolyzate contain less fat and carbohydrates than a concentrate, and are absorbed faster.
- Casein: Slowly absorbed protein is ideal for admission before bedtime to provide muscles with amino acids during the night.
- Soy protein: Plant protein, a good option for vegetarians and vegans.
- Pea protein: Another plant protein becomes more and more popular, is well absorbed and contains all the necessary amino acids.
- Protein mixtures: Mixtures of various types of protein provide both quick and slow assimilation of amino acids.
- Recommendations for use: Take 20-40 grams of protein after training and/or before bedtime. You can also use protein powders for the preparation of protein cocktails and adding to other dishes (for example, oatmeal, yogurt).
Creatine:
- Creatine is a natural substance that is contained in the muscles and is involved in energy metabolism. Reception of creatine increases the reserves of creatine phosphate in the muscles, which allows you to perform more work during training and promotes muscle growth. Creatine is one of the most studied and effective types of sports nutrition.
- Types of creatine: Creatine monohydrate (the most common and affordable species), creatine hydrochloride (better absorbed, but more expensive), creatine ethyl ether (less effective than monohydrate).
- Recommendations for use:
  - Download phase (optional): 20 grams per day (4 servings of 5 grams) within 5-7 days.
  - Supporting dose: 3-5 grams per day.
  - Take creatine with water or juice, preferably after training.
- Side effects: In rare cases, creatine can cause water retention in the body and gastrointestinal disorders.
BCAA (branched amino acids):
- BCAA are three indispensable amino acids (leucine, isolacin and valine), which play an important role in the synthesis of protein and muscle restoration.
- Recommendations for use: Take 5-10 grams of BCAA to, during or after training. BCAA can be especially useful during training on an empty stomach or during a diet.
- Note: With sufficient protein consumption in the diet, an additional BCAA reception may not be so effective.
Gainers:
- Gainers are mixtures containing protein and carbohydrates in various proportions. They are intended for people who are difficult to gain weight due to rapid metabolism or insufficient appetite.
- Recommendations for use: Take a gainer between meals or after training to increase the calorie content of the diet. Choose gainers with a high content of complex carbohydrates and moderate sugar content.
- Cautions: Do not abuse with geners, as they can lead to a set of excess fat.
Glutamine:
- Glutamine is an amino acid that plays an important role in the immune system and muscle restoration. During intense training, glutamine levels in the body may decrease, so additional intake of glutamine can be useful to accelerate the restoration and reduce the risk of diseases.
- Recommendations for use: Take 5-10 grams of glutamine after training and/or before bedtime.
Beta-Alanine:
- Beta-Alanin is an amino acid that increases the level of carnosine in the muscles, which helps to reduce fatigue and increase endurance during training.
- Recommendations for use: Take 2-5 grams of beta-alanine per day, divided into several tricks. Beta-alanine can cause tingling in the skin, which usually takes place over time.
Preventive complexes:
- Pre-training complexes contain various ingredients, such as caffeine, creatine, beta-alanine, amino acids and vitamins that help increase energy, concentration and endurance during training.
- Recommendations for use: Take the pre-training complex 20-30 minutes before training. Start with a small dose to evaluate your tolerance.
- Cautions: Do not abuse with pre -training complexes, as they can cause side effects, such as insomnia, anxiety and increased heartbeat. Avoid taking pre -rating complexes before bedtime.
Vitamins and minerals:
- Vitamins and minerals are necessary for the normal functioning of the body and maintaining health. Especially important for athletes are B vitamins, vitamin D, vitamin C, calcium, magnesium and zinc.
- Recommendations for use: Take a multivitamin complex daily. If necessary, consult a doctor to determine the dosage of individual vitamins and minerals.

VIII. Sports nutrition strategies to optimize growth

Nutrient Timing time:
- After training: Reception of protein and carbohydrates after training helps to accelerate muscle recovery and make up for glycogen reserves. Take 20-40 grams of protein (for example, serum protein) and 40-60 grams of carbohydrates (for example, glucose, dextrose or maltodextrin) within 30-60 minutes after training.
- Before training: Taking carbohydrates before training provides energy for training. Take 30-50 grams of carbohydrates 1-2 hours before training. Reception of protein before training can help reduce muscle destruction during training. Take 20-30 grams of protein 1-2 hours before training.
- Before going to bed: The intake of slowly absorbed protein (for example, casein) before bedtime provides muscles with amino acids during the night. Take 30-40 grams of casein before bedtime.
Sports nutrition cycling:
- Sports nutrition cycling is a change in the dosage and types of sports nutrition, depending on the phase of the training process. For example, during the phase of the mass of mass, it is possible to increase the dosage of creatine and gainer, and during the drying phase you can reduce the dosage of carbohydrates and use lighter proteins (for example, isolate serum protein).
Individual approach:
- The effectiveness of sports nutrition depends on individual factors, such as age, gender, weight, level of activity, genetics and diet. Experiment with various types and dosages of sports nutrition to find what works best for you.

IX. Practical tips on combining training and sports nutrition

Plan your diet: Make a plan for a week to make sure that you get enough calories, protein, carbohydrates and fats.
Prepare food in advance: Prepare food for a few days ahead to avoid the temptation to eat something unhealthy when you do not have time to cook.
Take snacks with you: Wearing healthy snacks such as fruits, nuts, yogurt or protein bars to avoid feelings of hunger between meals.
Drink enough water: Water is necessary for the normal functioning of the body and maintaining hydration. Drink at least 2-3 liters of water per day.
Follow your progress: Regularly measure your weight, girth and percentage of fat in the body to track your progress and make adjustments to your diet and training program.
Listen to your body: Pay attention to your body signals and do not ignore pain or discomfort. If you feel fatigue, relax and give your body time to restore.
Consult with specialists: Contact the doctor, nutritionist or coach to receive individual recommendations for nutrition and training.

X. common mistakes and how to avoid them

Insufficient calorie intake: This is the most common error when recruiting muscle mass. Make sure you consume enough calories to create a positive energy balance.
Insufficient protein consumption: Protein is necessary for muscle construction. Make sure that you consume enough protein (1.6-2.2 grams per kilogram of body weight).
Excessive consumption of processed products: Producted products contain a lot of sugar, fats and salt, and few nutrients. Limit the consumption of processed products and give preference to whole, unprocessed products.
Lack of sleep: Sleep is necessary to restore muscles. Provide enough sleep (7-9 hours per day).
Excessive training: Excessive training can lead to overtrainedness and injuries. Provide enough rest and restoration between training.
Incorrect exercise technique: Incorrect technology can lead to injuries and reduce training effectiveness. Take the time to master the correct technique of performing each exercise.
Impatience: A set of muscle mass is a slow and gradual process. Do not expect to see the results in one night. Be patient and consistent, and you will definitely achieve your goals.
Rely only on sports nutrition: Sports nutrition is an addition, not replacing a good nutrition. Focus on a balanced diet and use sports nutrition only to replenish deficits or improve results.

XI. Examples of the diet for recruiting muscle mass

Example 1 (for a person weighing 70 kg):

Breakfast: oatmeal (100 g) with berries (100 g) and protein powder (30 g), nuts (30 g).
Snack: cottage cheese (200 g) with fruits (100 g).
Lunch: chicken breast (150 g) with buckwheat (150 g) and vegetables (200 g).
Snack: protein bar.
Dinner: salmon (150 g) with potatoes (200 g) and vegetables (200 g).
Before going to bed: casein protein (30 g).

Example 2 (for a vegetarian/vegan weighing 70 kg):

Breakfast: Tofu scrembl (150 g) with vegetables (100 g) and whole grain bread (2 slices).
Snack: smoothies with vegetable protein (30 g), fruits (100 g) and spinach (50 g).
Lunch: lentil soup (300 g) with a movie (100 g) and a salad (150 g).
Snack: nuts (50 g) and fruits (100 g).
Dinner: pace (150 g) with brown rice (150 g) and broccoli (200 g).
Before going to bed: plant protein (30 g).

XII. Individualization of the power and training plan

It is important to understand that there is no universal plan for food and training, which is suitable for everyone. Each person is unique, and his needs for nutrition and training will depend on its individual factors. Experiment, follow your progress and adjust your plan as necessary.

XIII. Long -term prospect and maintenance of results

A set of muscle mass is a long -term process that requires patience, perseverance and sequence. Do not expect to see the results in one night. Focus on creating healthy habits in nutrition and training, and you will definitely achieve your goals. After achieving the desired result, it is important to continue to adhere to a healthy lifestyle in order to maintain the achieved muscle mass and prevent a set of excess fat. This includes maintaining adequate calorie content, consumption of enough protein, regular training and sufficient rest.

XIV. Legal and ethical aspects of the use of sports nutrition

It is important to remember the legal and ethical aspects of the use of sports nutrition. Make sure that all the additives you accept are allowed to use in your country and do not contain prohibited substances. If you participate in competitions, read a list of prohibited substances established by your sports federation. It is also important not to use sports nutrition to deceive or obtain a dishonest advantage over other athletes.

XV. Conclusion (should not be in the original text)