TOP of sports nutrition for muscle growth

TOP of sports nutrition for muscle growth: deep analysis and practical recommendations

1. Protein: the basis of muscle growth

Protein is the cornerstone of muscle growth (hypertrophy). It provides the body with amino acids, which are building blocks for the restoration and construction of new muscle fibers. After intense training, muscle fibers are damaged, and protein is necessary for their restoration and adaptation, leading to an increase in size and strength.

• The mechanism of action: Protein stimulates the synthesis of muscle protein (MPS), a process in which the body uses amino acids to create new proteins in the muscles. This process is especially important after training, when the MPS temporarily rises. Regular use of a sufficient amount of protein, especially in combination with strength training, supports a positive nitrogen balance, which is necessary for muscle growth. A negative nitrogen balance, on the contrary, leads to a loss of muscle mass.

• Types of protein and their features:

  • Whey Protein (Whey Protein): The most popular type of protein obtained from milk serum. It is quickly absorbed and contains a high percentage of amino acids with an extensive chain (BCAA), especially a leucine, which is a powerful MPS stimulant. There are several forms of serum protein:

    • Wastein serum concentrate (WPC): Contains from 30% to 80% protein, the rest is carbohydrates (lactose) and fats. More affordable, but can cause discomfort in people with lactose intolerance.
    • Wastein protein isolate (WPI): More thorough processing undergoes, removing most of the lactose and fats, resulting in a product with a protein content of 90% and higher. Suitable for people with intolerance to lactose and those who seek the maximum consumption of protein with the minimum content of carbohydrates and fats.
    • Hydrolysis of serum protein (WPH): The fastest type of serum protein, since the proteins are partially split into smaller peptides. This contributes to the even faster flow of amino acids in the blood and stimulation of MPS. However, it is usually more expensive and has a more bitter taste.

  • Casein Protein (Casein Protein): It is also obtained from milk, but unlike serum protein, it is absorbed more slowly. It forms a clot in the stomach, ensuring the gradual release of amino acids within a few hours. Ideal for consumption before bedtime in order to maintain MPS during the night and prevent catabolism (destruction of muscle tissue). There are two main forms:

    • Micellar casein: The most natural form of casein, which provides the slowest speed of assimilation.
    • Calcium casein: It is processed to improve solubility, but can be absorbed a little faster than micellar casein.

  • Soy protein (soy protein): Plant protein containing all the necessary amino acids. It is a good alternative to vegetarians and vegan, as well as for people with allergies to dairy products. Contains isoflavones with antioxidant properties. However, soy protein is not absorbed as fast as whey, and can have a less pronounced effect on MPS.

  • Egg protein (Egg Protein): High -quality protein containing all the necessary amino acids. It is well absorbed and does not contain lactose. It is often used as an alternative to serum protein for people with allergies to dairy products.

  • Rice Protein (Rice Protein): Plant protein obtained from rice. Contains all the necessary amino acids, but in relatively small quantities. It is often used in combination with other plant proteins to create a more full -fledged amino acid profile.

  • Pea protein (Pea Protein): Plant protein obtained from peas. It is rich in lysine, amino acid, which is often contained in insufficient quantities in other plant proteins. It is well absorbed and is a good source of protein for vegetarians and vegans.

• Recommendations for use:

  • Dosage: The recommended dosage of protein for people involved in strength training is from 1.6 to 2.2 grams of protein per kilogram of body weight per day.
  • Reception time: The optimal time for taking protein is after training (within 30-60 minutes) to stimulate MPS and restore muscle fibers, as well as before bedtime (casein protein) to prevent catabolism.
  • Methods of use: Protein can be consumed in the form of protein cocktails, added to cereals, yogurts or other products.

2. Creatine: an increase in the strength and volume of muscles

Creatine is a natural substance that is synthesized in the body of amino acids and plays an important role in the energy metabolism of muscles. 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.

• The mechanism of action: Creatine acts in several ways:

  • Increase in phosphocratin reserves: This leads to an improvement in the ability of muscles to generate energy during high -intensity exercises, such as lifting weights.
  • Increase in cell hydration: Creatine retains water in muscle cells, which leads to an increase in muscle volume (the so -called “water effect”).
  • Stimulation of muscle protein synthesis: Some studies show that creatine can directly stimulate MPS.
  • Reducing the level of myostatin: Mystatin is a protein that inhibits muscle growth. Creatine can reduce the level of myostatin, which contributes to muscle growth.

• Types of creatine and their features:

  • Creatine Monogidrate: The most studied and most effective form of creatine. Available in price and is well absorbed by most people.
  • Creatin Ethyl Esther (Cee): It was assumed that CEE is better absorbed than creatine monohydrate, but the studies did not confirm this. In fact, CEE can be less effective than creatine monohydrate.
  • Creatine Hydrochloride (HCL): It dissolves better than creatine monohydrate, and can cause less gastrointestinal disorders. However, studies of its effectiveness are limited.
  • Buerized Creatine (Kre-KLKALYN): Presumably, it has higher stability in the stomach and is better absorbed, but the studies have not confirmed these advantages.

• Recommendations for use:

  • Dosage: There are two main approaches to taking creatine:
    • Loading phase: Reception of 20 grams of creatine per day, divided into 4 doses, for 5-7 days, then maintaining a dose of 3-5 grams per day.
    • Without the boot phase: Reception of 3-5 grams of creatine per day from the very beginning. This approach requires more time to saturate the muscles by creatine, but ultimately leads to the same results.
  • Reception time: Creatine can be taken at any time of the day, but it is best to take it after training or together with carbohydrates to improve absorption.
  • Safety: Creatine is considered safe for most people, but in rare cases can cause gastrointestinal disorders, such as bloating or diarrhea. People with kidney diseases should consult a doctor before taking creatine.

3. Amino acids with an extensive chain (BCAA): restoration and decrease in muscle destruction

BCAA are three irreplaceable amino acids: leucine, isolacin and valin. They make up about 35% of all amino acids contained in the muscles, and play an important role in the restoration, growth and preventing of the destruction of muscle tissue.

• The mechanism of action:

  • Muscle protein synthesis stimulation (MPS): Leucine is the most powerful MPS stimulant among BCAA. It activates MTOR (Rapamycin target in mammals), a key enzyme that regulates MPS.
  • Reduced muscle destruction (catabolism): BCAA help prevent the destruction of muscle tissue during and after training, especially in conditions of calorie deficiency.
  • Reducing fatigue: BCAA can reduce the feeling of fatigue during training, especially with prolonged and intense loads.

• BCAA ratio: The most common BCAA ratio is 2: 1: 1 (leicin: isolacin: valin). Some manufacturers offer products with a higher leicin content (for example, 4: 1: 1: 1 or 8: 1: 1), but there is no convincing evidence that this gives additional advantages.

• Recommendations for use:

  • Dosage: The recommended BCAA dosage is from 5 to 20 grams per day, depending on the intensity of training and diet.
  • Reception time: BCAA can be taken before, during and after training. Reception of BCAA before training can help prevent muscle destruction, and BCAA intake after training can contribute to muscle restoration.
  • Methods of use: BCAA can be consumed in the form of powder, capsules or tablets. The powder can be mixed with water or other drinks.

4. Glutamine: restoration and immune support

Glutamine is the most common amino acid in the body. It plays an important role in various processes, including muscle restoration, immune function and intestinal health.

• The mechanism of action:

  • Muscle restoration: Glutamine helps to restore muscle tissue after training, reducing muscle pain and improving the restoration of glycogen (carbohydrate reserves in the muscles).
  • Immune support: Glutamine is an important source of energy for immune cells. Intensive training can weaken the immune system, and taking glutamine can help strengthen it.
  • Intestinal health: Glutamine is an important source of energy for intestinal cells. It helps maintain the integrity of the intestinal wall and prevents the “leakage” of the intestines.

• Recommendations for use:

  • Dosage: The recommended dosage of glutamine is from 5 to 15 grams per day, divided into several tricks.
  • Reception time: Glutamine can be taken before, during and after training, as well as before bedtime.
  • Methods of use: Glutamine can be consumed in the form of powder, capsules or tablets. The powder can be mixed with water or other drinks.

5. Beta-Alanin: Increase in endurance and strength

Beta-Alanin is an indispensable amino acid that is involved in the synthesis of carnosine in the muscles. Carnosine acts as a buffer, neutralizing lactic acid, which accumulates in the muscles during intense exercises.

• The mechanism of action: Beta-Alanin increases the concentration of carnosine in the muscles. Carnosine helps neutralize lactic acid, delaying the onset of fatigue and allowing us to train longer and more intense.

• Recommendations for use:

  • Dosage: The recommended dosage of beta-alanine is from 2 to 5 grams per day, divided into several tricks.
  • Reception time: Beta-Alanin can be taken at any time of the day, but it is best to take it before training.
  • Side effects: The most common side effect of beta-alanine is paresthesia (tingling or burning skin), which usually takes place within a few minutes. Dose separation into several techniques can help reduce this effect.

6. Citrullin Malat: Improving blood flow and decrease in muscle pain

Citrullin Malat is an amino acid that turns into Arginine in the body. Arginin, in turn, is the predecessor of nitrogen oxide (No), which relaxes blood vessels and improves blood flow.

• The mechanism of action: Citrullin Malat improves blood flow in the muscles, which leads to an improvement in the delivery of oxygen and nutrients, as well as to the removal of metabolism waste, such as lactic acid. This can improve endurance, reduce muscle pain and accelerate recovery.

• Recommendations for use:

  • Dosage: The recommended dosage of citrullin Malat is from 6 to 8 grams per day, accepted 30-60 minutes before training.
  • Reception time: It is best to take citrullin Malat before training.

7. HMB (beta-hydroxy-Beta-methylbutirate): muscle protection from destruction and growth stimulation

HMB is a metabolite of leucine, BCAA amino acids. HMB has antikatabolic and anabolic properties, which means that it helps to protect muscles from destruction and stimulates their growth.

• The mechanism of action: HMB acts in several ways:

  • Reducing the destruction of muscle protein: HMB inhibits proteolysis (protein decay) in the muscles, protecting them from destruction during and after training.
  • Stimulation of muscle protein synthesis: HMB can stimulate MPS, although not as much as leucine.
  • Improving recovery: HMB can accelerate muscle restoration after training, reducing muscle soreness and inflammation.

• Recommendations for use:

  • Dosage: The recommended HMB dosage is 3 grams per day, divided into several techniques.
  • Reception time: HMB can be taken before, during and after training, as well as before bedtime.

8. Complex additives for mass gain (Gainer): increased calorie content and acceleration of growth

Gainers are additives designed to increase the consumption of calories and nutrients necessary for gaining mass. They usually contain a large amount of carbohydrates, protein and fats.

• The mechanism of action: Geyners provide the body with a large number of calories, which is necessary to create a positive energy balance, which is a prerequisite for a mass gain. Protein in the composition of the geiner provides amino acids for the restoration and growth of muscles, and carbohydrates provide energy for training and restoration of glycogen.

• Types of geners:

  • Simple Geiners: They contain a large amount of carbohydrates (usually simple) and a small amount of protein. Suitable for people with very high metabolism who are difficult to gain weight.
  • Balanced gainers: Contain an approximately equal amount of carbohydrates and protein. Suitable for most people seeking a set of muscle mass.
  • Complex gainers: Contain a large amount of protein and a moderate amount of carbohydrates (usually complex). Suitable for people who want to gain muscle mass, minimizing a set of fat.

• Recommendations for use:

  • Dosage: The dosage of the gainer depends on the individual needs in calories and nutrients. It is necessary to take into account the daily calorie content of the diet and shortage of calories.
  • Reception time: Geiner can be taken after training to restore glycogen and stimulate MPS, as well as during the day to increase the calorie content of the diet.

9. Vitamins and minerals: maintaining health and optimal performance

Vitamins and minerals are not directly building blocks for muscles, but they play an important role in maintaining health and optimal performance, which indirectly affects muscle growth.

• Important vitamins and minerals for muscle growth:

  • Vitamin D: He plays an important role in the synthesis of protein and maintaining bone health.
  • Vitamin C: An antioxidant that helps protect the muscles from damage caused by free radicals.
  • B vitamins B: Participate in the energy exchange and synthesis of protein.
  • Magnesium: It is necessary for muscle function, protein synthesis and energy metabolism.
  • Calcium: It is necessary for muscle contractions and bone health.
  • Zinc: Participates in the synthesis of protein and the production of testosterone.

• Recommendations for use: It is recommended to use a diverse and balanced diet rich in vitamins and minerals. In case of deficiency of certain vitamins and minerals, additives can be taken.

10. Omega-3 fatty acids: anti-inflammatory effect and improved health

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

• The mechanism of action: Omega-3 fatty acids help reduce inflammation in the body, which can accelerate muscle restoration after training. They can also improve insulin sensitivity, which contributes to more efficient transport glucose and amino acids into the muscles.

• Recommendations for use:

  • Dosage: The recommended dosage of omega-3 fatty acids is from 1 to 3 grams per day.
  • Sources: Omega-3 fatty acids are found in fatty fish (salmon, tuna, mackerel), linseed oil, chia and walnuts. You can also take Omega-3 fatty acids.

In conclusion, the choice of sports nutrition for muscle growth depends on individual goals, needs and budget. It is important to remember that sports nutrition is only an addition to a balanced diet and regular training. Do not rely only on additives, neglecting proper nutrition and training plan. Before taking any additives, it is recommended to consult a doctor or a qualified specialist in sports nutrition.