Sports nutrition for a quick set of mass

Sports nutrition for a quick set of mass: Complete guidance

1. Fundamentals of a set of muscle mass:

A set of muscle mass, or hypertrophy, is a complex process that requires an integrated approach. Simple consumption of a large amount of food is not enough. It is necessary to create conditions under which the body will be forced to adapt and build new muscle fibers. Three main whales of success:

• Calorius surplus: Consumption of more calories than is spent during the day. This provides the body with the energy necessary for the construction of new tissues.
• Adequate protein consumption: Protein is a building material for muscles. Insufficient protein consumption will significantly slow down or completely stop progress.
• Power training: It is strength training that creates a stimulus for muscle growth. Without sufficient load, the body will not perceive the need to build new muscle fibers.

2. Assessment of nutrition needs:

Before proceeding with the choice of sports nutrition, it is necessary to determine your individual needs. This includes the calculation of daily calorie content, the amount of protein, carbohydrates and fats.

• Calculation of basic metabolism (BMR): BMR is the number of calories that the body burns at rest to maintain basic functions. There are many BMR online calculators using formulas taking into account gender, age, weight and height. Examples: Formulas of Harris-Benedict or Mifflin-San Derevora. The use of the Mifflin-san formula of the Divoric, as a rule, is preferable, since it is considered more accurate.
• Determining the level of activity: After calculating the BMR, it is necessary to take into account the level of physical activity. Multiply BMR by the activity coefficient corresponding to your lifestyle:
  • Sitting lifestyle (few or not physical exercises): BMR x 1.2
  • Low activity (light exercises/sport 1-3 times a week): BMR x 1.375
  • Moderate activity (moderate exercises/sport 3-5 times a week): BMR x 1.55
  • High activity (intensive exercises/sport 6-7 times a week): BMR x 1.725
  • Very high activity (very intense exercises/sports and physical work): BMR x 1.9
• Calculation of daily calorie content for mass gain: To gain mass, it is necessary to create a calorie surplus. It is recommended to start with a surplus of 250-500 calories per day. This surplus can be increased if the mass set occurs too slowly, or reduced if the fat set occurs too fast. It is important to regularly monitor progress and adjust the calorie content if necessary.
• Calculation of macronutrients:
  • Protein: Recommended protein consumption for gaining mass is 1.6-2.2 grams per kilogram of body weight. The protein should be about 30-35% of the total number of calories consumed.
  • Carbohydrates: Carbohydrates are the main source of energy for the body, especially during intense training. Recommended carbohydrate consumption-4-5 grams per kilogram of body weight. Carbohydrates should be about 40-50% of the total number of calories consumed. Give preference to complex carbohydrates such as whole grain products, vegetables and fruits.
  • Fat: Fats are necessary for hormonal regulation and assimilation of fat -soluble vitamins. Recommended fat intake-0.8-1 grams per kilogram of body weight. Fat should be about 20-30% of the total number of calories consumed. Give preference to useful fats such as unsaturated fats contained in avocado, nuts, seeds and olive oil.

3. The main types of sports nutrition for a weight gain:

Sports nutrition can be a useful addition to a balanced diet and a training program aimed at a set of muscle mass. However, it is important to understand that sports nutrition is not a replacement for full food. Consider the main types of sports nutrition and their role in the process of gaining mass:

• Protein: Protein is perhaps the most popular and sought -after type of sports nutrition for gaining mass. It provides the body with the necessary amino acids, which are building blocks for muscles.
  • Whey Protein (Whey Protein): The most common and rapidly absorbed type of protein. Ideal for use after training in order to quickly replenish amino acid reserves and start the process of restoration and muscle growth. There are various forms of serum protein:
    • Wastein serum concentrate: The most economical option contains about 70-80% protein. It may contain a small amount of lactose and fats.
    • Wasteen protein isolate: A more cleaned version contains more than 90% of protein and practically does not contain lactose and fats. Ideal for people with lactose intolerance.
    • Hydrolysis of serum protein: Protein, subjected to the process of hydrolysis, in which protein molecules are split into smaller peptides. This provides even faster assimilation.
  • Casein: Protein, which is slowly absorbed, providing the body with amino acids for a long time. Ideal for consumption before bedtime to prevent catabolism (muscle destruction) during sleep. Casein can also be useful during the day if there is no way to eat regularly.
  • Soy protein: Vegetable protein, which is a good alternative to vegetarians and vegans. Contains all the necessary amino acids and can be used to set muscle mass.
  • Egg protein: Protein with a high content of amino acids and good digestibility. Does not contain lactose.
  • Complex protein: A mixture of various types of protein, providing both quick and slow absorption of amino acids. It may be a good option for consumption during the day.
• Heiner: Heiner is a mixture of protein and carbohydrates, designed to increase the calorie content of the diet and a set of mass. Gainers are especially useful for people who are difficult to gain weight due to rapid metabolism or insufficient appetite. It is important to choose gainers with high -quality sources of carbohydrates, such as oatmeal, brown rice and Maltodesstrin. It is not recommended to abuse geners, as this can lead to an excessive set of fat.
• Creatine: Creatine is a natural substance contained in the muscles. Reception of creatine as an additive increases the reserves of creatine phosphate in the muscles, which allows you to train with greater intensity and strength. Creatine also promotes muscle hydration, which can lead to an increase in their volume. Creatine is one of the most studied and safe types of sports nutrition. Recommended dosage-3-5 grams per day. There are various forms of creatine, such as creatine monohydrate, creatine ethyl ether and creatine hydrochloride. Creatine Monohydrate is the most affordable and well studied option.
• Amino acid BCAA: BCAA (Branced-Chain Amino Acids) are three essential amino acids: leicin, isolacin and valin. They make up about 35% of amino acids in the muscles and play an important role in the synthesis of protein and muscle restoration. Reception of BCAA can help reduce muscle pain after training and accelerate recovery. It is recommended to take BCAA before, during or after training.
• Glutamine: Glutamine is the most common amino acid in the body. It plays an important role in the immune system and muscle restoration. Intensive training can reduce glutamine in the body, which can lead to weakening of immunity and slowing down recovery. The intake of glutamine can help support the immune system and accelerate recovery after training.
• Preventive complexes: Foreigning complexes are mixtures of various ingredients designed to increase energy, concentration and performance during training. Usually contain caffeine, creatine, BCAA, Arginine and other components. It is important to carefully study the composition of the pre -training complexes and start with a small dose in order to evaluate tolerance. It is not recommended to abuse the pre -rating complexes, as this can lead to side effects, such as increased anxiety, insomnia and heart problems.
• Vitamins and minerals: Vitamins and minerals are necessary to maintain overall health and optimal work of the body. Especially important are B vitamins, vitamin D, vitamin C, zinc, magnesium and calcium. The lack of vitamins and minerals can adversely affect the process of gaining mass. It is recommended to take polyvitamin complexes to provide the body with all the necessary vitamins and minerals.
• Omega-3 fatty acids: Omega-3 fatty acids are beneficial fats contained in fish oil, linseed oil and other products. They play an important role in the health of the heart, brain and joints. Omega-3 fatty acids can also help reduce inflammation and improve recovery after training.

4. Rules for taking sports nutrition:

Proper use of sports nutrition is the key to its effectiveness and safety. The following rules must be followed:

• Reading instructions: Before using any type of sports nutrition, you must carefully read the instructions and follow the recommendations of the manufacturer.
• Dosage compliance: Do not exceed the recommended dosage. Too many sports nutrition will not necessarily lead to a faster set of mass and can cause side effects.
• Correct admission time: Various types of sports nutrition should be consumed at different times of the day, depending on their properties and goals. For example, serum protein is best used after training, and casein is before bedtime.
• Combining with full food: Sports nutrition should supplement, and not replace full -fledged food. The basis of the diet should be quality products, such as meat, fish, eggs, vegetables, fruits, whole grain products and healthy fats.
• Accounting for individual characteristics: When choosing sports nutrition, it is necessary to take into account the individual characteristics of the body, such as age, gender, weight, level of physical activity and the presence of diseases.
• Consultation with a specialist: Before starting a sports nutrition, it is recommended to consult a doctor or nutritionist.

5. An example of a power plan for a mass of mass using sports nutrition:

The power plan below is only an example and can be adapted in accordance with individual needs and preferences. It involves the daily calorie content of about 3,500 calories and protein consumption of about 180 grams.

• Breakfast (7:00):
  • Oatmeal (100 grams) with berries (100 grams) and nuts (30 grams)
  • Eggs of 3 eggs
  • Serum protein (30 grams) with water or milk
• Snack 1 (10:00):
  • Cottage cheese (200 grams) with fruits (100 grams)
  • A handful of nuts (30 grams)
• Lunch (13:00):
  • Chicken breast (150 grams)
  • Brown rice (150 grams)
  • Vegetable salad (200 grams) with olive oil
• Snack 2 (16:00):
  • Heiner (50 grams) with water or milk
• Dinner (19:00):
  • Salmon (150 grams)
  • Baked potatoes (200 grams)
  • Steamed vegetables (200 grams)
• Before going to bed (22:00):
  • Casein (30 grams) with water or milk

Note: Reception of creatine (3-5 grams) is recommended after training or at any time of the day. BCAA (5-10 grams) can be taken before, during or after training. The pre-training complex should be taken 30-45 minutes before training.

6. Possible side effects and contraindications:

Like any other additives, sports nutrition can cause side effects and have contraindications. It is important to remember that each organism is individual, and the reaction to sports nutrition can be different. Some of the possible side effects:

• Digestive problems: Some types of sports nutrition, especially gainers and proteins, can cause digestive problems, such as bloating, gas formation, diarrhea or constipation. This may be associated with lactose intolerance, a high fiber content or other components. In such cases, it is recommended to reduce the dosage, choose another type of sports nutrition or consult a doctor.
• Allergic reactions: Sports nutrition may contain allergens such as milk, eggs, soy, gluten, nuts and others. People with allergies should carefully study the composition of sports nutrition and avoid products containing allergens.
• Increased anxiety and insomnia: Pre -training complexes and other types of sports nutrition containing caffeine can cause increased anxiety, insomnia and other side effects, especially in people sensitive to caffeine. In such cases, it is recommended to reduce the dosage or avoid the use of sports nutrition containing caffeine in the evening.
• Problems with kidneys and liver: Reception of a large amount of protein can create an additional load on the kidneys and liver. People with kidney and liver diseases should consult a doctor before taking protein additives.
• Interaction with drugs: Sports nutrition can interact with some drugs. People taking medication should consult a doctor before taking sports nutrition.

Contraindications for receiving sports nutrition:

• Pregnancy and breastfeeding.
• Kidney and liver diseases.
• Cardiovascular diseases.
• Diabetes.
• Allergy to sports nutrition components.

7. Choosing high -quality sports nutrition:

A huge number of brands and products are presented in the sports nutrition market. It is important to choose high -quality sports nutrition from reliable manufacturers. When choosing sports nutrition, attention should be paid to the following factors:

• Reputation manufacturer: Choose sports nutrition from well -known and trusted manufacturers with a good reputation in the market.
• Product composition: Carefully study the composition of the product and pay attention to the content of protein, carbohydrates, fats, vitamins, minerals and other ingredients. Avoid products containing a large amount of sugar, artificial dyes, flavors and preservatives.
• Certification: Check the availability of quality and safety certificates such as GMP, HACCP and others.
• Reviews: Read the reviews of other users about the product.
• Price: High price is not always high. Compare prices for different products and choose the optimal price ratio.

8. The importance of a full -fledged diet and training:

Sports nutrition can be a useful addition to a balanced diet and a training program aimed at a set of muscle mass. However, it is important to understand that sports nutrition is not a miraculous tool and cannot replace full food and regular training.

• Full diet: The basis of the diet should be quality products, such as meat, fish, eggs, vegetables, fruits, whole grain products and healthy fats. It is necessary to consume a sufficient amount of protein, carbohydrates and fats to maintain muscle growth and provide the body with energy.
• Power training: Power training is a key factor in the process of set of muscle mass. It is necessary to train regularly and intensively, using progressive overload, that is, gradually increasing weight, the number of repetitions or approaches. It is important to perform basic exercises, such as squats, bench press, deadlift and pull -ups.
• Rest and recovery: Rest and recovery are also important for muscle growth. It is necessary to sleep at least 7-8 hours a day and give the muscles enough time to restore between training.

9. Alternatives sports nutrition:

There are alternative ways to obtain the necessary nutrients for gaining mass without the use of sports nutrition. For example:

• Protein products: Meat, fish, eggs, cottage cheese, legumes.
• Carbohydrate products: Oatmeal, buckwheat, brown rice, potatoes, fruits, vegetables.
• Fat: Avocados, nuts, seeds, olive oil, fish oil.

A properly planned diet consisting of full -fledged products can provide the body with all the necessary nutrients for the recruitment of muscle mass. Sports nutrition can be used as an addition to such a diet, but should not replace it.

10. Monitoring of progress and adjustment of the power plan:

Regular monitoring of progress and adjustment of the power plan are important components of a successful set of mass. The following parameters must be monitored:

• Body weight: Weigify regularly and track over weight changes. If the weight does not increase, it is necessary to increase the calorie content of the diet. If the weight increases too fast, it is necessary to reduce the calorie content of the diet.
• Body volumes: Regularly measure body volumes, such as the girth of the chest, biceps, waist and hips. This will help evaluate changes in muscle mass and adipose tissue.
• Power indicators: Track strength indicators in the main exercises. An increase in strength indicators indicates muscle growth.
• Photos: Take photos regularly and compare them to visually evaluate progress.

Based on the data obtained, it is necessary to adjust the nutrition and training plan. For example, if the weight does not increase, it is necessary to increase the calorie content of the diet, add more protein or carbohydrates. If power indicators do not grow, it is necessary to revise the training program, increase the intensity of training, or give muscles more time to restore.

In conclusion, a set of muscle mass is a complex and multifaceted process that requires an integrated approach. It is important to consider the individual needs of the body, eat, train and relax. Sports nutrition can be a useful addition to a balanced diet and training program, but should not replace them. Regular monitoring of progress and adjustment of the power plan will help to achieve the desired results.