The article should be structured into clear sections, each focusing on a single supplement, discussing its mechanism, benefits, scientific evidence, dosage, timing, potential side effects, and interactions with other supplements or medications. Include compelling examples, analogies, and real-world scenarios to illustrate the effectiveness and proper use of each supplement. Use tables, bullet points, and numbered lists for clarity. All information should be accurate and up-to-date. It should not endorse or discourage the use of any specific supplement and should strictly focus on presenting information.
TOP-5 additives for an effective set of muscle mass
1. Creatine
Creatine is perhaps one of the most studied and proven additives in the world of sports nutrition, designed to increase strength, power and set of muscle mass. Its effectiveness is confirmed by numerous studies, and the mechanism of action is well understandable.
The mechanism of action:
Creatine mainly exists in muscles in the form of creatine phosphate (KF), which plays a key role in the phosphagen system – the main source of energy for short, intense efforts, such as sprint or lifting weights. When the muscles contract, they use adenosine triphosphate (ATP) as a fuel. ATP quickly breaks down into adenosyndifosphate (ADF), releasing energy. Creatine phosphate then gives its phosphate group ADF, regenerating ATP and providing energy for further contractions.
An increase in creatine reserves in the muscles, thanks to the use of creatine additives, increases the availability of creatine phosphate, allowing to more quickly restore ATP during and between intense exercises. This leads to the following effects:
- Improving strength and power: More affordable energy allows you to perform more repetitions with a heavier weight.
- Improvement of endurance: The rapid recovery of ATP allows you to maintain a high intensity of training longer.
- Increase in muscle mass: Creatine contributes to the delay of water in muscle cells, which increases their volume and stimulates the synthesis of protein.
- Improving recovery: Creatine can reduce muscle damage after training and accelerate recovery.
Imagine a car with a small gas tank. He can accelerate to high speed, but quickly consumes fuel and stalls. Creatine can be compared with an increase in the size of the gas tank. Now the car can go longer at high speed.
Advantages:
- Proven effectiveness: Hundreds of studies confirm the effectiveness of creatine to increase strength, power and muscle mass.
- Safety: Creatine is considered safe for most people subject to recommended dosages.
- Universality: Suitable for a wide range of sports, from power to speed-line.
- Simplicity of use: It is easy to take and add to your diet.
- Accessibility: Creatine is one of the most affordable and economical sports supplements.
Scientific evidence:
Numerous meta -analyzes confirm the positive effect of creatine on sports results. For example, a study published in the Journal of Strength and Conditioning Research showed that creative intake leads to a significant increase in strength and power among athletes engaged in power sports. Another study published in Medicine & Science in Sports & Exercise showed that creatine helps to increase muscle mass and reduce fatigue during high -intensity training.
Dosage:
There are two main protocols for taking creatine:
- Loading phase: 20 grams per day (divided into 4 doses of 5 grams) for 5-7 days, then maintaining a dose of 3-5 grams per day. This method allows you to quickly saturate the muscles with creatine.
- Constant technique: 3-5 grams per day. This method requires more time to saturate the muscles, but does not cause sharp leaps in the level of creatine in the body.
The choice of the protocol depends on individual preferences and goals. The loading phase can be useful for athletes who need to quickly get the effect of creatine, for example, before the competition. Constant technique is suitable for those who want to gradually increase the level of creatine in the body and maintain it at a stable level.
Timing (reception time):
The optimal time of taking creatine is after training, when the muscles are more susceptible to nutrients. You can also take creatine in the morning or at any other time of the day. It is important to take creatine daily in order to maintain a high level of creatine in the muscles.
Potential side effects:
Creatine is considered safe for most people, but in some cases side effects can occur, such as:
- Water delay: Creatine can lead to a delay in water in the muscles, which can cause a slight increase in weight.
- Gastrointestinal disorders: In rare cases, the intake of creatine can cause nausea, diarrhea or abdominal pain.
- Convulsions: Although the direct connection between creatine and convulsions has not been proven, some people report the occurrence of convulsions after taking creatine.
These side effects are usually light and pass on their own. To minimize them, it is recommended to drink a sufficient amount of water and start taking creatine from a low dose, gradually increasing it.
Interactions with other additives or drugs:
Creatine is usually well tolerated and does not interact with most drugs. However, before taking creatine, it is recommended to consult a doctor, especially if you have any diseases of the kidneys or liver.
Creatine can enhance the effect of other sports additives such as protein, BCAA and carbohydrates. The joint use of these additives can lead to a synergistic effect and accelerate the set of muscle mass.
Example:
Imagine that you are a weightlifter that is trying to increase its maximum weight in the bench press. You have been training for several months, but you cannot overcome the plateau. Starting to take creatine, you notice that you can perform more repetitions with a heavier weight. After a few weeks, you set a new personal record in the bench press.
Table: Creatine – key facts
| Factor | Description |
|---|---|
| The mechanism of action | Increase in creative phosphate reserves, ATP regeneration, water delay in muscles. |
| Advantages | Increasing strength, power, endurance, muscle mass, improvement of recovery. |
| Dosage | Loading phase: 20 grams/day (5-7 days), then 3-5 grams/day. Constant technique: 3-5 grams/day. |
| Reception time | After training, in the morning or at any other time of the day. |
| Side effects | Water delay, gastrointestinal disorders, convulsions (rarely). |
| Interactions | It can strengthen the action of protein, BCAA and carbohydrates. Consultation with a doctor with kidney or liver diseases is recommended. |
2. Serum protein (Whey Protein)
Serum protein is one of the most popular and effective protein powders used to set muscle mass. It is obtained from serum, which is a by -product of cheese production. Serum protein is characterized by high biological value, rapid speed of assimilation and rich amino acid composition, especially high amino acids with an extensive chain (BCAA).
The mechanism of action:
Protein is the main building material for muscles. After training, the muscles need amino acids to restore and growth. Serum protein provides the body with the necessary amino acids, which are used to synthesize muscle protein (SMB).
The synthesis of muscle protein is a process in which the body uses amino acids to build new muscle fibers and restore damaged. The high speed of the assimilation of serum protein provides a quick flow of amino acids into the muscles after training, which stimulates the SMB and promotes the set of muscle mass.
Imagine a construction site where it is necessary to build a new building (muscles). Protein is bricks, and amino acids are separate components of bricks. The more bricks are available on the construction site, the faster you can build a building.
Serum protein also has the following properties that contribute to the set of muscle mass:
- Increase in insulin levels: Serum protein can stimulate the release of insulin, which is an anabolic hormone that promotes the transport of amino acids into the muscles.
- Reducing the level of cortisol: Serum protein can reduce the level of cortisol, which is a catabolic hormone that destroys muscle tissue.
- Improving recovery: Serum protein contains amino acids that contribute to muscle restoration after training.
Advantages:
- High biological value: Serum protein contains all essential amino acids in an optimal ratio.
- Fast speed of assimilation: Serum protein is rapidly absorbed, providing a rapid flow of amino acids into the muscles.
- Ease of use: Serum protein is easily mixed with water or milk and can be used as a quick and comfortable protein source.
- A variety of tastes: Serum protein is available in a wide range of tastes.
- Scientifically sound effectiveness: Numerous studies confirm the effectiveness of serum protein for the recruitment of muscle mass.
Scientific evidence:
A study published in the American Journal of Clinical Nutrition showed that taking serum protein after training significantly increases the synthesis of muscle protein and contributes to the set of muscle mass. Another study published in the Journal of the International Society of Sports Nutrition showed that serum protein is more effective than other types of protein to stimulate SMB.
Dosage:
The recommended dosage of serum protein for the recruitment of muscle mass is 1.6-2.2 grams of protein per kilogram of body weight per day. This dose should be divided into several techniques during the day, including reception after training.
Timing (reception time):
The optimal time of taking serum protein is after training, when the muscles are most susceptible to nutrients. You can also take serum protein in the morning or between meals to maintain a constant level of amino acids in the blood.
Potential side effects:
Serum protein is considered safe for most people, but in some cases side effects can occur, such as:
- Gastrointestinal disorders: Reception of serum protein can cause bloating, gases or diarrhea, especially in people with lactose intolerance.
- Allergic reactions: Some people may allergies to serum protein.
- Renal failure: In rare cases, taking large doses of serum protein can have a negative effect on the kidneys, especially in people with existing kidney diseases.
To minimize these side effects, it is recommended to start taking serum protein from a low dose, gradually increasing it. You can also choose a serum protein with a low lactose or protein obtained from other sources, such as soy or rice.
Interactions with other additives or drugs:
Serum protein is usually well tolerated and does not interact with most drugs. However, before taking serum protein, it is recommended to consult a doctor, especially if you have any diseases of the kidneys or liver.
Serum protein can enhance the effect of other sports additives, such as creatine and BCAA.
Example:
Imagine that you are engaged in bodybuilding and strive to gain muscle mass. You train 5 times a week and adhere to a balanced diet. However, you experience difficulties with the consumption of a sufficient amount of protein from ordinary products. Adding serum protein to your diet helps you achieve the necessary daily protein norm and accelerates the set of muscle mass.
Types of serum protein:
There are several types of serum protein, characterized by the degree of purification and protein content:
- Wastein serum concentrate (WPC): Contains 70-80% protein, the rest falls on lactose, fats and carbohydrates.
- Wastein protein isolate (WPI): Contains 90% or more protein, with the minimum content of lactose and fats.
- Hydrolysis of serum protein (WPH): Protein, partially split into smaller peptides, which provides an even faster speed of assimilation.
The choice of type of serum protein depends on your individual needs and preferences. The isolates and hydrolyzate are suitable for people with lactose intolerance or those who seek the maximum speed of protein assimilation.
Table: serum protein – key facts
| Factor | Description |
|---|---|
| The mechanism of action | Ensuring the body with amino acids for the synthesis of muscle protein, increasing the level of insulin, reducing the level of cortisol, improvement of recovery. |
| Advantages | Increase in muscle mass, improvement of recovery, ease of use, a variety of tastes, scientifically sound effectiveness. |
| Dosage | 1.6-2.2 grams of protein per kilogram of body weight per day. |
| Reception time | After training, in the morning, between meals. |
| Side effects | Gastrointestinal disorders, allergic reactions, renal failure (rarely). |
| Interactions | It can strengthen the effect of creatine and BCAA. Consultation with a doctor with kidney or liver diseases is recommended. |
3. BCAA (amino acids with an extensive chain)
BCAA (Branced-Chain Amino Acids) is a complex of three essential amino acids: leucine, isolacin and valine. They make up about 35% of essential amino acids in muscle protein and play an important role in the synthesis of muscle protein, restoration and decrease in muscle pain.
The mechanism of action:
BCAA affect the set of muscle mass through several mechanisms:
- Stimulation of muscle protein synthesis (SMB): Leucin is a key amino acid that activates MTOR (Mammalian Target of Rapamycin) – the main regulator of the SMB. MTOR activation leads to an increase in protein synthesis and muscle growth.
- Reducing the decay of muscle protein (catabolism): BCAA can reduce the decay of muscle protein, especially during intense training or during calories deficiency.
- Reducing muscle pain (DOMS): BCAA can reduce muscle soreness after training, accelerating recovery and allowing you to train more often and more intense.
- Improving energy metabolism: During the BCAA training, they can be used as a source of energy, especially in depletion of glycogen reserves.
Imagine that you have a team of builders who build a house (muscles). Leucin is the main foreman that manages the work and ensures that everything goes according to plan. Isolecyn and Valin are the assistants of the foreman who help him do their work.
Advantages:
- Increase in muscle protein synthesis: BCAA stimulates the SMB, contributing to the growth of muscles.
- Reducing the decay of muscle protein: BCAA prevent the decay of muscle tissue, especially during intense training.
- Reducing muscle pain: BCAA accelerate recovery and reduce muscle soreness after training.
- Improving energy metabolism: BCAA can be used as a source of energy during training.
- Ease of use: BCAA is available in the form of powder, tablets or capsules and are easily added to your diet.
Scientific evidence:
Some studies have shown that BCAA can help increase muscle mass and strength, especially for beginners in strength training. However, the research results are ambiguous, and some studies have not revealed a significant effect of BCAA on the set of muscle mass in experienced athletes.
The study published in the Journal of the International Society of Sports Nutrition showed that the BCAA intake reduces muscle pain after training and improves recovery. Another study published in Medicine & Science in Sports & Exercise showed that BCAA can reduce the decay of muscle protein during long -term endurance training.
Dosage:
The recommended BCAA dosage is 5-20 grams per day, divided into several techniques. The optimal ratio of leucine, isolacin and valine is 2: 1: 1 or 4: 1: 1.
Timing (reception time):
BCAA can be taken before training, during training or after training. The BCAA reception before training can help reduce the decay of muscle protein during training. Reception of BCAA during training can provide an additional source of energy. Reception of BCAA after training can accelerate recovery and reduce muscle pain.
Potential side effects:
BCAAs are considered safe for most people subject to recommended dosages. In rare cases, side effects can occur, such as:
- Gastrointestinal disorders: Reception of BCAA can cause nausea, diarrhea or abdominal pain.
- Fatigue: In rare cases, BCAA may cause fatigue.
- Reducing blood sugar: BCAA can reduce blood sugar, so people with diabetes should be careful.
Interactions with other additives or drugs:
BCAA is usually well tolerated and do not interact with most drugs. However, before starting BCAA, it is recommended to consult a doctor, especially if you have any diseases of the liver or kidneys.
BCAA can strengthen the effect of other sports additives, such as protein and creatine.
Example:
Imagine that you are a marathon who trains to participate in competitions. You perform long -term training that lead to muscle pain and fatigue. Reception of BCAA before, during and after training helps you reduce muscle pain, accelerate restoration and improve your results.
Is it worth taking BCAA if you consume enough protein?
This question causes a lot of disputes. If you consume a sufficient amount of protein (1.6-2.2 g/kg of body weight) from full-fledged sources (meat, fish, eggs, dairy products), then an additional intake of BCAA may not bring considerable benefits for the recruitment of muscle mass. However, BCAA can be useful in the following cases:
- Vegetarian or vegan diet: BCAA can help compensate for the lack of certain amino acids in plant foods.
- Low -calorie diet: BCAA can help maintain muscle mass during calorie deficiency.
- Intensive training: BCAA can help reduce muscle protein decay and accelerate recovery after hard training.
Table: BCAA – key facts
| Factor | Description |
|---|---|
| The mechanism of action | Stimulation of muscle protein synthesis, decrease in muscle protein, decrease in muscle pain, improvement of energy metabolism. |
| Advantages | An increase in muscle mass (possibly, especially in beginners), a decrease in the decay of muscle protein, a decrease in muscle soreness, an improvement in energy metabolism. |
| Dosage | 5-20 grams per day, divided into several tricks. |
| Reception time | Before training, during training, after training. |
| Side effects | Gastrointestinal disorders, fatigue, a decrease in blood sugar (rarely). |
| Interactions | Can enhance the action of protein and creatine. Consultation with a doctor for liver or kidney diseases is recommended. |
4. Beta-Alanine
Beta-Alanin is an indispensable amino acid that is the predecessor of Carnosine. Carnosine is a dipeptide that is contained in muscle cells in large quantities and plays an important role in PH buffering.
The mechanism of action:
During intense exercises in the muscles, lactic acid accumulates, which reduces pH (increases acidity). PH reduction leads to fatigue and decrease in performance. Carnosine acts as a buffer that absorbs hydrogen ions (h+), which are released when lactic acid is formed, thereby supporting the optimal pH in the muscles.
An increase in carnosine reserves in the muscles, thanks to the intake of beta-alanine, allows the muscles to maintain a high intensity of training and delay the onset of fatigue longer.
Imagine muscles as a car with a cooling system. Loemic acid is like overheating of the engine. Carnosine is like an antifreeze that helps maintain the optimum engine temperature and prevents overheating.
Advantages:
- Increase in muscle endurance: Beta-Alanin allows you to maintain a high intensity of training longer, especially in exercises that last from 30 seconds to 10 minutes.
- Improving power indicators: Beta-Alanin can improve strength indicators in exercises with a large number of repetitions.
- Increase in muscle mass: Beta-Alanin can contribute to a set of muscle mass due to an increase in the volume of training.
- Antioxidant properties: Carnosine has antioxidant properties, protecting the muscles from damage caused by free radicals.
Scientific evidence:
Numerous studies confirm the effectiveness of beta-alanine to increase muscle endurance and improve strength indicators.
The study published in the Journal of the International Society of Sports Nutrition showed that the intake of beta-alanine increases the concentration of carnosine in the muscles and improves strength indicators in exercises with a large number of repetitions. Another study published in Medicine & Science in Sports & Exercise showed that beta-alanine helps to increase muscle mass and reduce fatigue during high-intensity training.
Dosage:
The recommended dosage of beta-Alanina is 4-6 grams per day, divided into several receptions (2-3 grams each). Reception of beta-alanine is recommended to be divided into several techniques to minimize the side effect-paresthesia (tingling of the skin).
Timing (reception time):
The time of receiving beta-alanine does not matter much. It is important to take beta-alanine daily in order to maintain a high level of carnosine in the muscles.
Potential side effects:
The main side effect of beta-alanine is paresthesia-a feeling of tingling skin, especially in the face, neck and hands. Paresthesia is not a dangerous side effect and passes independently after a while. To minimize paresthesia, it is recommended to start taking beta-alanine with a low dose and divide the daily dose into several tricks.
Interactions with other additives or drugs:
Beta-Alanin is usually well tolerated and does not interact with most drugs. However, before taking beta-alanine, it is recommended to consult a doctor, especially if you have any diseases.
Beta-Alanin can enhance the effect of other sports additives such as creatine.
Example:
Imagine that you are a crossfiter that performs high -intensity training, which includes many repetitions with weights and cardiopulmonies. Reception of beta-alanine helps you maintain a high intensity of training, delay the onset of fatigue and improve your results.
Synergy with Creatin:
The combination of beta-alanine and creatine can bring a synergistic effect and enhance the positive effect on the set of muscle mass and strength. Creatine increases strength and power, and beta-alanine increases muscle endurance. The joint use of these additives allows you to train more intense and longer, which leads to greater muscle growth.
Table: Beta -Alanin – Key facts
| Factor | Description |
|---|---|
| The mechanism of action | Increase in carnosine reserves, pH buffering, a decrease in acidity in the muscles. |
| Advantages | Increase in muscle endurance, improvement of strength, increase in muscle mass (indirectly), antioxidant properties. |
| Dosage | 4-6 grams per day, divided into several tricks. |
| Reception time | It does not matter much. |
| Side effects | Paresthesia (tingling of the skin). |
| Interactions | It can enhance the effect of creatine. Consultation with a doctor is recommended in the presence of diseases. |
5. L-carnitine
L-carnitine is an amino acid-like compound that plays an important role in energy exchange. It transports fatty acids to mitochondria, where they are burned for energy.
The mechanism of action:
Mitochondria is cell energy stations where the process of oxidation of fatty acids (fat burning) for obtaining energy occurs. L-carnitine acts as a “carrier” that delivers fatty acids through the mitochondria membrane, allowing them to be burned for energy.
An increase in the level of L-carnitine in the body can contribute to more efficient use of fat as a source of energy, which can lead to the following effects:
- Improving energy metabolism: L-carnitine can increase energy level and reduce fatigue.
- Decrease in fat mass: L-carnitine can contribute to fat burning and decreasing fat mass.
- Increase in muscle mass: L-carnitine can indirectly contribute to the set of muscle mass, due to the improvement of energy metabolism and decrease in fat mass.
- Improving recovery: L-carnitine can reduce muscle damage after training and accelerate recovery.
Imagine L-carnitine as a taxi that transports fatty acids to the destination-mitochondria. The more taxi is available, the more fatty acids can be delivered to the destination and burned for energy.
Advantages:
- Improving energy metabolism: L-carnitine can increase energy level and reduce fatigue.
- Decrease in fat mass: L-carnitine can contribute to fat burning and decreasing fat mass.
- Increase in muscle mass (indirectly): L-carnitine can contribute to a set of muscle mass, due to the improvement of energy metabolism and a decrease in fat mass.
- Improving recovery: L-carnitine can reduce muscle damage after training and accelerate recovery.
- Antioxidant properties: L-carnitine has antioxidant properties, protecting the cells from damage caused by free radicals.
Scientific evidence:
Some studies have shown that L-carnitine can help reduce fat mass, improve energy metabolism and improve recovery after training. However, the research results are ambiguous, and some studies did not reveal the significant effect of L-carnitine on these indicators.
The study published in the American Journal of Clinical Nutrition showed that taking L-carnitine improves energy exchange and reduces fatigue in the elderly. Another study published in the Journal of Strength and Conditioning Research showed that L-carnitine reduces muscle damage after training and accelerates recovery.
Dosage:
The recommended dosage of L-carnitine is 1-3 grams per day, divided into several tricks. There are various forms of L-carnitine, such as L-carnitine tartratet, acetyl-l-carnitine and propionil-L-carnitine. L-carnitine Tartrate is the most common and well studied form. Acetyl-L-carnitine has a higher bioavailability and can have a positive effect on cognitive functions. Propionil-L-carnitine can improve blood circulation and have a positive effect on the cardiovascular system.
Timing (reception time):
The optimal time of taking L-carnitine is before training, as it can contribute to more efficient use of fat as a source of energy. You can also take L-carnitine in the morning or between meals.
Potential side effects:
L-carnitine is considered safe for most people, subject to recommended dosages. In rare cases, side effects can occur, such as:
- Gastrointestinal disorders: Reception of L-carnitine can cause nausea, diarrhea or abdominal pain.
- The fish smell of the body: In rare cases, taking large doses of L-carnitine can cause a fish smell of the body.
Interactions with other additives or drugs:
L-carnitine is usually well tolerated and does not interact with most drugs. However, before taking L-carnitine, it is recommended to consult a doctor, especially if you have any diseases of the thyroid gland or kidneys.
L-carnitine can enhance the effect of other sports additives such as caffeine.
Example:
Imagine that you are trying to lose weight and gain muscle mass. You adhere to a calorie shortage and regularly playing sports. Reception of L-carnitine helps you more effectively burn fat, increases energy level and improves your results in training.
Forms L-carnitine and their features:
| L-carnine form | Peculiarities | Advantages |
|---|---|---|
| L-Karnitin Tartrap | The most common and well studied form. | Improving energy metabolism, reducing muscle damage. |
| Acetyl-L-carnitine | Higher bioavailability, penetrates better through a hematoencephalic barrier. | Improving cognitive functions, protecting nerve cells. |
| Propionil-L-carnitine | Improves blood circulation. | Support for the cardiovascular system, improvement of erectile function (in men). |
Table: L -carnitine – key facts
| Factor | Description |
|---|---|
| The mechanism of action | Transportation of fatty acids to mitochondria for burning, improving energy metabolism. |