Sports nutrition for recruiting dry muscle mass

Chapter 1: Fundamentals of sports nutrition for the growth of dry muscle mass

1.1. Principles of building a diet for a dry mass recruitment

A set of dry muscle mass is a complex process that requires an integrated approach. It includes competent training, adequate rest and, of course, balanced nutrition. The key factor is the creation of calories surplus, that is, the consumption of a larger number of calories than is consumed. However, it is important that this surplus consists mainly of high -quality nutrients that support muscle growth, and not deposited in the form of fat.

The diet for a dumping mass should be rich in protein moderate in carbohydrate content and contain a sufficient amount of healthy fats. The ratio of macronutrients can vary depending on the individual characteristics of the body, the level of activity and goals, but the general recommendations usually include:

• Protein: 1.6-2.2 grams per kilogram of body weight. Protein is a building material for muscles, and its sufficient consumption is necessary for the restoration and growth of muscle tissue after training.
• Carbohydrates: 3-5 grams per kilogram of body weight. Carbohydrates are the main source of energy for training and help maintain a high level of glycogen in the muscles, which is necessary for optimal performance.
• Fat: 0.8-1.2 grams per kilogram of body weight. Fats are important for hormonal regulation, assimilation of vitamins and overall health. Preference should be given to useful fats, such as omega-3 fatty acids, mono-saturated and polyunsaturated fats.

It is important to remember that these figures are general recommendations and may require adjustments depending on individual characteristics. It is recommended to consult a nutritionist or sports doctor to develop an individual food plan.

1.2. The role of macronutrients in the set of dry muscle mass

Each macronutricient performs its important function in the process of recruiting dry muscle mass.

• Protein: As already mentioned, protein is a building material for muscles. It consists of amino acids that are necessary for the restoration and growth of muscle tissue after training. Different sources of protein contain different amino acid profiles. Animal sources of protein, such as meat, fish, poultry and eggs, usually contain all the necessary amino acids, while plant sources of protein can be incomplete and require a combination to obtain all the necessary amino acids. Examples of full -fledged vegetable sources of protein include film, buckwheat and soil. It is important to consume a sufficient amount of protein during the day, distributing it into several meals. It is especially important to use protein after training in order to provide muscles with the necessary amino acids for recovery and growth.

• Carbohydrates: Carbohydrates are the main source of energy for the body. During training, the body uses glycogen, which is a form of storage of carbohydrates in the muscles and liver. Sufficient consumption of carbohydrates helps maintain a high level of glycogen, which is necessary for optimal performance and prevention of catabolism (destruction) of muscle tissue. Carbohydrates also play a role in an insulin response, which contributes to the transportation of amino acids into the muscles. It is important to choose complex carbohydrates, such as whole grain products, vegetables and fruits, which provide prolonged energy release and contain fiber necessary for healthy digestion. Simple carbohydrates, such as sugar and processed products, should be consumed in moderate quantities.

• Fat: Fats are important for hormonal regulation, assimilation of vitamins and overall health. They are also a source of energy, although they are not used as fast as carbohydrates. It is important to choose useful fats, such as omega-3 fatty acids, mono-saturated and polyunsaturated fats. Omega-3 fatty acids are found in fatty fish, such as salmon, tuna and sardines, as well as in linen seeds and walnuts. Mononasized fats are found in olive oil, avocados and nuts. Paul -saturated fats are found in vegetable oils, such as sunflower and corn oil. Saturated fats should be consumed in moderate quantities, as they can increase blood cholesterol. Transfinery should be avoided, as they are harmful to health.

1.3. The importance of micronutrients (vitamins and minerals)

In addition to macronutrients, micronutrients – vitamins and minerals play an important role in the set of dry muscle mass. They participate in many important processes in the body, including metabolism, growth and restoration of tissues, immune function and hormonal regulation.

• B vitamins B: It is necessary for the metabolism of carbohydrates, proteins and fats, as well as for the production of energy.
• Vitamin D: It is important for the health of bones, immune function and muscle strength.
• Vitamin C: The antioxidant that helps protect the cells from damage and supports the immune function.
• Vitamin E: An antioxidant that helps protect cells from damage and improves skin health.
• Calcium: It is important for the health of bones, muscle function and the nervous system.
• Magnesium: Participates in many processes in the body, including muscle function, nervous system and energy production.
• Zinc: It is important for immune function, growth and restoration of tissues.
• Iron: It is necessary for transporting oxygen in the blood and for energy production.

The deficiency of micronutrients can adversely affect health and performance, so it is important to obtain a sufficient amount of vitamins and minerals with food or using additives. A good source of micronutrients is fruits, vegetables, whole grain products and low -fat protein sources.

Chapter 2: Sports nutrition for a recruitment of dry muscle mass: Review of the main additives

2.1. Protein: types, application and effectiveness

Protein, or protein, is one of the most popular and effective additives for recruiting dry muscle mass. It is a building material for muscles and is necessary for the restoration and growth of muscle tissue after training. There are several types of protein, each of which has its advantages and disadvantages.

• Wastein protein: The most common type of protein, which is made from serum formed in the production of cheese. It is quickly absorbed and contains all the necessary amino acids, which makes it ideal for use after training. There are three main types of serum protein:

  • Wastein serum concentrate: Contains about 70-80% protein and a small amount of lactose and fat. This is the most affordable type of serum protein.
  • Wasteen protein isolate: Contains more than 90% of protein and very little lactose and fat. It is well suited for people with lactose intolerance.
  • Hydrolysis of serum protein: It is subjected to the hydrolysis process, which breaks down proteins into smaller peptides, which makes it even quickly digestible.

• Casein protein: Slowly absorbed protein, which is made from milk. It provides prolonged release of amino acids, which makes it ideal to use before bedtime to prevent catabolism (destruction) of muscle tissue during sleep.

• Soy protein: Plant protein, which is made from soybeans. It contains all the necessary amino acids and is a good alternative to vegetarians and vegans.

• Egg protein: It is made of egg protein. It also contains all the necessary amino acids and is well absorbed.

• Complex protein: A mixture of various types of protein, which provide both quick and slow release of amino acids.

The dosage of protein is usually 20-40 grams per portion, depending on individual needs and goals. Protein can be consumed at any time of the day, but it is especially important to use it after training in order to provide muscles with the necessary amino acids for restoration and growth.

2.2. Creatine: mechanism of action, types and advantages

Creatine is a natural substance that is contained in the muscles and plays an important role in the production of energy. It is one of the most investigated and effective additives for increasing strength, muscle mass and performance.

Creatine works, increasing phosphocratin reserves in the muscles. Phosphocratin is a source of energy for quick and powerful movements, such as lifting weights and sprints. An increase in phosphocratin reserves allows you to train more intensively and longer, which leads to greater muscle growth.

There are several types of creatine, but the most common and well studied is creatine monohydrate.

• Creatine Monogidrate: The most affordable and effective type of creatine. It is well absorbed and has many scientific evidence of its effectiveness.

• Creatine Ethyl ether: It is believed that it is better absorbed than creatine monohydrate, but research does not confirm this.

• Creatine Hydrochloride (HCL): It dissolves in water better than creatine monohydrate, which can improve its assimilation.

• Creatine Malat: Combination of creatine and apple acid. It is believed that it improves energy and endurance.

The dosage of creatine is usually 3-5 grams per day. Some people prefer to start with the boot phase, which includes the use of 20 grams of creatine per day for 5-7 days, and then switch to a supporting dose of 3-5 grams per day. However, the loading phase is not mandatory, and creatine can be used at once 3-5 grams per day.

Creatine is a safe and effective addition for most people. However, some people may experience side effects, such as bloating and water delay. It is important to drink enough water when consuming creatine.

2.3. BCAA: Amino acids with an extensive chain: role in the restoration and growth of muscles

BCAA (Branched-Chain Amino Acids) is amino acids with an extensive chain that include leucine, isolacin and valin. They are indispensable amino acids, that is, the body cannot produce them on its own and should receive them with food or using additives.

BCAA play an important role in the restoration and growth of muscles. Leucin is a key amino acid that activates MTOR (Mammalian Target of Rapamycin), a signaling path that stimulates the synthesis of protein. Isolecyn and valin also participate in the synthesis of protein and help reduce muscle destruction during training.

BCAA can also help reduce muscle pain after training and improve recovery.

BCAA dosage is usually 5-10 grams per day. BCAA can be consumed before or after training.

2.4. Glutamine: Support for immunity and restoration

Glutamine is an indispensable amino acid that plays an important role in immune function and restoration. It is the most common amino acid in the muscles and blood.

During intensive training, the glutamine level in the body may decrease, which can weaken the immune system and increase the risk of diseases. The use of glutamine can help support the immune function and reduce the risk of diseases.

Glutamine can also help improve recovery after training, reducing muscle soreness and inflammation.

Glutamine dosage is usually 5-10 grams per day. Glutamine can be consumed before or after training.

2.5. Beta-Alanin: Increase in endurance and performance

Beta-Alanin is an indispensable amino acid that is the predecessor of Carnosine. Carnosine is a dipeptide that is contained in the muscles and plays an important role in lactic acid buffering.

During intense training, the body produces lactic acid, which can cause fatigue and muscle pain. Carnosine helps buffering lactic acid, which allows you to train more intense and longer.

The use of beta-alanine can increase the level of carnosine in the muscles, which can improve endurance and performance.

The dosage of beta-alanine is usually 2-5 grams per day. Beta-Alanin can be consumed at any time of the day. Some people may experience a side effect called paresthesia (tingling of the skin) when using beta-alanine. This effect is harmless and usually passes in a few minutes.

2.6. Preventive complexes: composition, action and safety

Pre -training complexes are additives that are designed to increase energy, concentration and performance before training. They usually contain a mixture of various ingredients, such as caffeine, creatine, beta-Alanin, BCAA, Arginine and others.

• Caffeine: A stimulator that increases energy, concentration and reduces the feeling of fatigue.

• Creatine: Increases strength and muscle mass.

• Beta-Alanine: Increases endurance and performance.

• BCAA: Help reduce muscle destruction and improve recovery.

• Arginine: Improves blood flow and delivery of nutrients to muscles.

Before using pre-training systems, it is important to carefully study the composition and make sure that you do not have allergies to any ingredients. It is also important to start with a small dose in order to evaluate tolerance and avoid side effects, such as nervousness, insomnia and increased heartbeat.

Pre -training complexes can be useful to increase energy and performance before training, but they should be used with caution and not abuse them.

Chapter 3: Practical recommendations for sports nutrition for a set of dry muscle mass

3.1. Planning of the diet: Example menu for the day

Planning of the diet is an important step to achieve the goals for the set of dry muscle mass. An example of a menu for a day may look as follows:

• Breakfast: Oatmeal on milk with fruits and nuts, scrambled eggs of 3 eggs.
• Lunch: Protein cocktail with banana and milk.
• Dinner: Chicken breast with buckwheat and vegetable salad.
• Afternoon snack: Cottage cheese with berries.
• Dinner: Fish (salmon, tuna) with brown rice and vegetables.
• Before going to bed: Casein protein.

This is just an example, and the diet can be adjusted depending on individual needs and preferences. It is important to monitor the calorie content and ratio of macronutrients.

3.2. Eating time: optimization for muscle growth

The time of eating plays an important role in the set of dry muscle mass.

• Breakfast: It is important to use breakfast to start metabolism and provide the body with energy after a night sleep.

• After training: It is important to use protein and carbohydrates after training to provide muscles with the necessary amino acids and glycogen for recovery and growth.

• Before going to bed: The use of casein protein before bedtime can help prevent catabolism (destruction) of muscle tissue during sleep.

3.3. Hydratation: The importance of water for muscle growth

Water plays an important role in many processes in the body, including muscle growth. It is necessary for transporting nutrients to muscles, removing waste and maintaining optimal cell hydration.

The lack of water can lead to a decrease in performance, an increase in the risk of injuries and a slowdown in recovery.

It is recommended to drink at least 2-3 liters of water per day, especially during intense training.

3.4. Sleep and recovery: necessary conditions for muscle growth

Dream and recovery are no less important than nutrition and training, for a set of dry muscle mass. During sleep, the body restores and builds muscle tissue.

The lack of sleep can lead to a decrease in testosterone levels, an increase in the level of cortisol (stress hormone), a decrease in performance and a slowdown in recovery.

It is recommended to sleep at least 7-8 hours a day.

3.5. Correction of the diet: taking into account individual characteristics and progress

It is important to adjust the diet depending on the individual characteristics, level of activity and progress.

• Calorie content: If you do not gain muscle mass, you may need to increase the calorie content of the diet. If you gain too much fat, you may need to reduce the calorie content of the diet.

• Macronutrient ratio: The ratio of macronutrients can be adjusted depending on individual needs and goals.

• Sensitivity to insulin: People with high sensitivity to insulin can consume more carbohydrates than people with low sensitivity to insulin.

It is important to keep a diet and track progress in order to determine what changes must be made to the diet.

3.6. Common errors in sports nutrition for drying dry mass

There are several common mistakes that can prevent the set of dry muscle mass.

• Insufficient protein consumption: Protein is a building material for muscles, and its sufficient consumption is necessary for the restoration and growth of muscle tissue.
• Insufficient calorie intake: For a set of muscle mass, it is necessary to create calories surplus.
• The wrong ratio of macronutrients: It is important to maintain the correct ratio of macronutrients (proteins, carbohydrates and fats) for optimal muscle growth.
• Insufficient water consumption: Water is necessary for many processes in the body, including muscle growth.
• Lack of sleep: Sleep is necessary for the restoration and growth of muscle tissue.
• The wrong meal time: The time of eating plays an important role in the set of dry muscle mass.
• Abuse of additives: Additives can be useful, but they should be consumed with caution and not abuse them.
• Impatience: A set of dry muscle mass is a slow process that requires patience and perseverance.

Chapter 4: Alternative nutrition strategies for recruiting dry muscle mass

4.1. Vegetarian and vegan sports nutrition

A set of dry muscle mass is also possible on a vegetarian or vegan diet. It is important to ensure sufficient protein consumption from plant sources, such as legumes, tofu, pace, seatan, film and nuts.

It is also important to combine various plant sources of protein in order to get all the necessary amino acids. For example, a combination of legumes and cereals can provide a complete amino acid profile.

Vegetarians and vegans can also be deficient in some vitamins and minerals, such as vitamin B12, iron, zinc and calcium. It is important to take additives or use enriched products to replenish the deficiency of these nutrients.

4.2. Low-carb diet (LCHF) and keto diet for recruiting muscle mass

The low-carb diet (LCHF) and Keto diet are a low carbohydrate diet and a high fat content. They can be effective for weight loss, but their influence on the set of muscle mass is controversial.

On a low -carb diet, the body uses fats as the main source of energy, which can lead to a decrease in glycogen level in the muscles. Glycogen is an important source of energy for training, and its decrease can lead to a decrease in productivity and a slowdown in muscle growth.

However, some studies show that Keto diet can contribute to the set of muscle mass in some people. It is important to note that low -carbon diets may not be suitable for everyone, and before starting them it is necessary to consult a doctor or nutritionist.

4.3. Interval fasting and a set of muscle mass

Interval starvation (if) is a diet that includes fasting periods and periods of food. There are various types of interval starvation, such as 16/8 (16 hours of starvation and 8 hours of food intake) and 5: 2 (5 days of ordinary power and 2 days with calories restriction).

Interval fasting can be effective for weight loss, improve insulin sensitivity and improve health. However, its influence on the set of muscle mass is controversial.

Some studies show that interval starvation may not affect the set of muscle mass, while other studies show that it can even contribute to muscle growth.

It is important to note that interval starvation may not be suitable for everyone, and before starting it, you need to consult a doctor or nutritionist.

Chapter 5: Final recommendations and important success factors

5.1. Consistency and long -term perspective

A set of dry muscle mass is a long -term process that requires patience and perseverance. It is important to adhere to proper nutrition and training for a long time in order to achieve the desired results.

Do not expect quick results and do not be disappointed if you do not see changes at once. It is important to remain consistent and continue to work on yourself.

5.2. Individual approach and consultation with a specialist

Each organism is unique, and what works for one person may not work for another. It is important to find an individual approach to nutrition and training, which will meet your needs and goals.

It is recommended to consult with a nutritionist or sports doctor to develop an individual nutrition and training plan.

5.3. Progress monitoring and strategy adjustment

It is important to track your progress and adjust your strategy as necessary. Keep a diet and training, take yourself up and measure your body volumes to evaluate your results.

If you do not see progress, make changes to your diet and training. Do not be afraid to experiment and try new approaches.

5.4. Balance between sports nutrition and full -fledged food

Sports nutrition can be useful for achieving the goals for a set of dry muscle mass, but it should not replace full food. It is important to use various and nutrient products, such as meat, fish, poultry, eggs, dairy products, vegetables, fruits, whole grain products and nuts.

Sports nutrition should be used as an addition to full food to provide the body with the necessary nutrients.

5.5. Healthy lifestyle and rejection of bad habits

A healthy lifestyle plays an important role in a set of dry muscle mass. It is important to avoid bad habits, such as smoking and drinking alcohol, and try to lead an active lifestyle.

Smoking and alcohol can adversely affect health and performance, and they can slow down muscle growth.

5.6. Stress and mental health management

Stress can adversely affect health and performance, and it can slow down muscle growth. It is important to learn how to manage stress and maintain good mental health.

Try to get enough sleep, engage in physical exercises, spend time in nature and do what you like.

Following these recommendations and adhering to a healthy lifestyle, you can achieve your goals for a set of dry muscle mass and improve your health and physical shape.