How to choose a sports nutrition for a quick set of mass

How to choose a sports nutrition for a quick set of mass: Complete guidance

Sports nutrition plays an important role in the process of gaining muscle mass, providing the body with the necessary nutrients for restoration and growth after training. However, a wide range of products can confuse the novice athlete. This guide will help you understand the main types of sports nutrition, understand their functions and choose the right supplements that meet your goals and needs.

1. Fundamentals of a set of muscle mass:

Before delving into sports nutrition details, it is necessary to understand the key principles of the muscle mass:

• Calorius surplus: To increase muscle tissue, it is necessary to consume more calories than you spend. This creates an anabolic environment that promotes growth. Calculate your daily calorie need and add 300-500 calories to it to provide surplus.
• Sufficient amount of protein: Protein is a building material for muscles. The recommended daily protein consumption rate for the recruitment of muscle mass is 1.6-2.2 grams per kilogram of body weight.
• Power training: Regular strength training stimulates muscle growth. Focus on basic exercises, such as squats, deadlift, bench press and pull -ups.
• Rest and recovery: The muscles grow during rest, and not during training. Provide yourself enough sleep (7-9 hours a day) and relaxation between training.
• Balanced nutrition: Sports nutrition is an addition to a balanced diet, and not a replacement for it. Make sure your diet includes enough complex carbohydrates, healthy fats, vitamins and minerals.

2. Types of sports nutrition for mass gain:

Sports nutrition for a mass gain is represented by a wide range of products, each of which performs a certain function. Consider the main categories:

2.1. Protein:

Protein is a key element for muscle growth and restoration. It consists of amino acids, which are building blocks for muscle tissue. There are several types of protein, each of which has its own characteristics:

• Whey Protein (Whey Protein): The most popular type of protein obtained from milk serum. It is quickly absorbed by the body, which makes it ideal for taking after training, when muscles especially need amino acids. There are three main types of serum protein:

  • Wastein serum concentrate: Contains from 70% to 80% protein, the rest is fat and carbohydrates (lactose). This is the most affordable type of serum protein.
  • Wasteen protein isolate: Contains more than 90% of protein and the minimum amount of fat and carbohydrates. Suitable for people with lactose intolerance.
  • Hydrolysis of serum protein: The protein, which was partially split into smaller peptides, which provides even faster assimilation.

• Casein: Protein received from milk. It is absorbed much more slowly than serum protein, which makes it ideal for admission before bedtime to provide muscles with amino acids throughout the night.

• Soy protein: Plant protein obtained from soy. It is a good option for vegetarians and vegans.

• Egg protein (albumin): Protein obtained from egg protein. It is considered high -quality protein and contains all the necessary amino acids.

• Complex protein: A mixture of various types of protein, such as serum protein, casein and soy protein. This provides both quick and slow assimilation of amino acids.

How to choose a protein:

• Target: If you need a protein for reception after training, choose serum protein. If you need a protein to receive before bedtime, choose casein.
• Lactose intolerance: If you have lactose intolerance, choose isolate serum protein, soy protein or egg protein.
• Budget: The concentrate of serum protein is the most affordable type of protein.
• Composition: Pay attention to the content of protein, fats and carbohydrates in a portion.

2.2. Heiner:

Heiner is a mixture of protein and carbohydrates, designed to increase the calorie content of the diet and rapid gain. It is especially useful for people who are difficult to gain weight due to rapid metabolism or insufficient appetite.

Types of geners:

• High in carbohydrates: Contains a large amount of carbohydrates (70-80%) and a small amount of protein (20-30%). Suitable for people who are difficult to gain weight.
• With a balanced content of carbohydrates and protein: Contains approximately equal to the amount of carbohydrates and protein (50% by 50%). Suitable for people who want to gain both muscle mass and weight.
• With low carbohydrates: Contains a small amount of carbohydrates (10-20%) and a large amount of protein (80-90%). Suitable for people who want to gain muscle mass without gaining excess fat.

How to choose a gainer:

• Target: If it is difficult for you to gain weight, choose a generator with a high carbohydrate content. If you want to gain both muscle mass and weight, choose a geiner with a balanced content of carbohydrates and protein. If you want to gain muscle mass without gaining excess fat, choose a generation with a low carbohydrate content.
• Composition: Pay attention to the content of protein, carbohydrates, fats, vitamins and minerals in a portion.
• Carbohydrate quality: Make sure that the gainer contains complex carbohydrates, such as oatmeal, buckwheat or brown rice, and not simple sugar.
• Sensitivity to lactose: Some gainers contain lactose. If you have lactose intolerance, choose a gainer that does not contain lactose.

2.3. Creatine:

Creatine is a natural substance contained in the muscles. It plays an important role in energy exchange and helps to increase strength and endurance during training. Creatine also helps to increase muscle volume by holding water.

Types of creatine:

• Creatine Monogidrate: The most common and studied type of creatine. It is effective and affordable.
• Creatine Ethyl ether (Cee): It is believed that it is better absorbed by the body than creatine monohydrate, but there are not enough studies confirming this.
• Creatine Hydrochloride (HCL): It is also believed that it is better absorbed by the body than creatine monohydrate, and requires less dosage.
• Creatine Malat: The combination of creatine and apple acid. It is believed that it helps to increase energy and endurance.

How to take creatine:

There are two main ways to take creatine:

• Loading phase: Within 5-7 days, take 20 grams of creatine per day, divided into 4 doses. After that, go to a supporting dose of 3-5 grams per day.
• Without the boot phase: Immediately start taking 3-5 grams of creatine per day.

How to choose creatine:

• Type: Creatine Monohydrate is the most effective and affordable option.
• Purity: Choose creatine from reliable manufacturers to make sure of its cleanliness and quality.
• Output form: Creatine is available in the form of powder, capsules and tablets. Choose the form that is convenient for you.

2.4. BCAA (Branched-Chain Amino Acids):

BCAA is a complex of three essential amino acids: leucine, isolacin and valine. They make up about 35% of all amino acids in the muscles and play an important role in the process of restoration and muscle growth.

BCAA advantages:

• Accelerate muscle recovery after training.
• Reduce muscle soreness.
• Prevent the destruction of muscle tissue (catabolism).
• They can increase protein synthesis.

When to take BCAA:

• Before training: To protect muscles from destruction.
• During training: To maintain energy level and prevent fatigue.
• After training: To accelerate muscle recovery.

How to choose BCAA:

• Amino acid ratio: The optimal ratio of leucine, isolacin and valine is 2: 1: 1.
• Output form: BCAA is available in the form of powder, capsules and tablets. Choose the form that is convenient for you.
• Taste: If you plan to take BCAA during training, choose a product with a pleasant taste.

2.5. Glutamine:

Glutamine is the most common amino acid in the body. It plays an important role in the immune system, digestion and restoration of muscles.

Advantages of glutamine:

• Strengthens the immune system.
• Improves muscle restoration after training.
• Supports intestinal health.
• Can increase protein synthesis.

When to take glutamine:

• After training: To accelerate muscle restoration and strengthen the immune system.
• Before going to bed: To maintain glutamine in the body during sleep.

How to choose glutamine:

• Output form: Glutamine is available in the form of powder and capsules. Choose the form that is convenient for you.
• Purity: Choose glutamine from reliable manufacturers to make sure of its cleanliness and quality.

2.6. Vitamins and minerals:

Vitamins and minerals play an important role in many processes in the body, including muscle growth and restoration. The lack of vitamins and minerals can adversely affect your training results.

Important vitamins and minerals for gaining mass:

• Vitamin D: It is necessary for the health of bones and muscles.
• Vitamin C: An antioxidant that helps protect the cells from damage.
• B vitamins B: They play an important role in energy exchange.
• Calcium: It is necessary for the health of bones and muscles.
• Magnesium: Participates in muscle contraction and energy metabolism.
• Zinc: It is necessary for the synthesis of protein and strengthen the immune system.

How to choose vitamins and minerals:

• Multivitamin complex: A good option for providing the body with all the necessary vitamins and minerals.
• Separate vitamins and minerals: If you have a deficiency of any specific vitamin or mineral, you can take it separately.
• Quality: Choose vitamins and minerals from reliable manufacturers to verify their quality.

2.7. Testososterone booster.

Testosterone booster are additives that are designed to increase testosterone levels in the body. Testosterone is an important hormone for muscle growth, strength and libido.

Important: The effectiveness of testosterone boosters is ambiguous, and the results can vary depending on the person. Most studies show that they can have a slight effect on testosterone levels, especially in people with a normal level of testosterone.

Testosterone booster components:

• D-paraginic acid (D-AA): Amino acid that can stimulate testosterone production.
• Tribulus Terrestris Tribulus: A plant that is traditionally used to increase libido and testosterone levels.
• Pajuk (Fenugreek): A plant that can increase the level of testosterone and libido.
• Zinc: The mineral that is necessary for the synthesis of testosterone.
• Magnesium: The mineral that is involved in the production of testosterone.
• Vitamin D: Vitamin, which is necessary for the health of bones and muscles and can affect the level of testosterone.

How to choose a testosterone booster:

• Composition: Pay attention to the ingredients and their dosage.
• Research: Look for products that contain ingredients confirmed by scientific research.
• Reviews: Read the reviews of other users to find out about their experience of using the product.
• Consult a doctor: Before taking a testosterone booster, especially if you have any medical contraindications, consult your doctor.

3. Additional factors when choosing sports nutrition:

In addition to the main types of sports nutrition, other factors should be taken into account when choosing additives for gaining mass:

• Individual needs: Your sports nutrition needs depend on your age, gender, weight, level of activity, training goals and individual characteristics of the body.
• Allergies and intolerance: If you have any allergies or intolerance, make sure that the products you have chosen do not contain allergens.
• Budget: Sports nutrition can be quite expensive. Install the budget and choose products that correspond to your financial capabilities.
• Quality product: Choose products from reliable manufacturers that guarantee the quality and safety of your products. Check the availability of quality certificates and compliance with standards.
• Taste: If you plan to take sports food regularly, choose foods with a pleasant taste.
• Output form: Choose the form of release (powder, capsules, tablets, bars), which is convenient for you.
• Read the labels: Carefully read the labels of products to learn about the composition, dosage and method of use.
• Consult with the expert: If you have any questions or doubts, consult a sports doctor, nutritionist or coach.

4. Examples of schemes for taking sports nutrition for a mass gain:

Below are approximate schemes for taking sports nutrition for a mass of mass. It is important to remember that these are only examples, and you need to adapt them to your individual needs and goals.

Scheme 1: For beginners:

• Morning: Multivitamin complex.
• After training: Serum protein (30-40 grams).
• Before going to bed: Casein (30-40 grams).
• During the day: A sufficient amount of food rich in proteins, carbohydrates and healthy fats.

Scheme 2: For experienced athletes:

• Morning: Multivitamin complex, creatine (3-5 grams).
• Before training: BCAA (5-10 grams).
• During training: BCAA (5-10 grams).
• After training: Serum protein (30-40 grams), glutamine (5-10 grams).
• Before going to bed: Casein (30-40 grams).
• During the day: Heiner (if necessary), a sufficient amount of food rich in proteins, carbohydrates and healthy fats.

Scheme 3: For vegetarians/vegans:

• Morning: Multivitamin complex, plant protein (30-40 grams).
• After training: Plant protein (30-40 grams).
• Before going to bed: Plant protein (30-40 grams).
• During the day: Heiner (on a plant basis, if necessary), a sufficient amount of food rich in proteins (legumes, tofu, pace), carbohydrates and healthy fats.
• BCAA: It is important to pay attention to a sufficient amount of leucine, since in plant sources its content may be lower.

5. Common mistakes when choosing sports nutrition:

• Incorrect calculation of calories and macronutrients: An insufficient amount of calories and protein can slow down progress.
• Excessive use of sports nutrition: Sports nutrition should be an addition to a balanced diet, and not its replacement.
• Choice of low quality products: Cheap sports nutrition may contain harmful impurities and not correspond to the declared composition.
• Waiting for instant results: A set of muscle mass is a long process that requires patience and constancy.
• Incorrect use of additives: Not compliance with the recommendations for dosage and the method of application can lead to undesirable side effects.
• Ignoring individual characteristics: Each person has his own needs and characteristics of the body.

6. Possible side effects of sports nutrition:

In most cases, sports nutrition is safely subject to recommendations for dosage and method of use. However, in some cases side effects may occur:

• Digestive problems: Some additives, such as protein and geiner, can cause bloating, gases and diarrhea.
• Allergic reactions: Some people can be allergic to certain ingredients in sports nutrition.
• Kidneys: Excessive protein consumption can create a load on the kidneys.
• Increase in blood pressure: Some additives, such as testosterone booster, can increase blood pressure.
• Hormonal disorders: Testosterone booster can violate the natural hormonal balance in the body.

7. Sports nutrition and health:

It is important to remember that sports nutrition is not a medicine and should not be used to treat any diseases. If you have any health problems, consult a doctor.

8. Conclusion:

The choice of sports nutrition for gaining mass is an individual process that requires understanding your goals, needs and characteristics of the body. Carefully study information about various types of sports nutrition, choose products from reliable manufacturers, follow the recommendations for dosage and the method of use, and do not forget about the balanced diet and regular training. Only then can you achieve maximum results in the set of muscle mass and improve your health.

9. Search for information and resources:

• Scientific articles: Look for scientific articles confirming the effectiveness and safety of various types of sports nutrition.
• Authoritative sites: View information on authoritative sites about sports and fitness.
• Consultations with experts: Contact sports doctors, nutritionists and coaches for consultations.
• User reviews: Read the reviews of other users about various products of sports nutrition.

10. Important aspects of the purchase of sports nutrition:

• Place of purchase: Buy sports nutrition in trusted sports nutrition stores, pharmacies or on websites of reliable manufacturers.
• Best before date: Make sure that the product has not expired.
• Package: Check the integrity of the packaging.
• Composition: Carefully study the composition of the product.
• Certificates: Make sure that the product has quality certificates.
• Price: Compare prices for different products and in different stores.

Remember that sports nutrition is just a tool to achieve your goals. The most important thing is proper nutrition, regular training and sufficient rest. Adhere to these principles, and you will certainly achieve success!