Sports nutrition for gaining mass: Professionals’ tips

Sports nutrition for gaining mass: Professionals’ tips

I. Fundamentals of hypertrophy: building blocks of muscle growth

To understand how sports nutrition contributes to a set of mass, it is necessary to realize the fundamental principles of hypertrophy – an increase in muscle fibers. This process is complicated and depends on many factors, but the key of them include:

1. Mechanical stress: Creating a sufficient load on the muscles during training. This is achieved by raising heavy weights with the right technique and a gradual increase in load. Mechanical stress damages muscle fibers, initiating the process of recovery and growth.

2. Metabolic stress: It occurs as a result of the accumulation of metabolites (lactic acid, hydrogen ions) in the muscles during training. This stress signals the body about the need for adaptation and stimulates the release of hormones that promote growth.

3. Muscle damage: Microstrels in muscle fibers caused by training. These damage activate the immune system and stimulate the recovery process, as a result of which the muscles become stronger and more.

4. Hormonal answer: Training, especially power, stimulate the release of hormones, such as testosterone, growth hormone and an insulin-like growth factor 1 (IGF-1), which play an important role in the synthesis of protein and muscle growth.

5. Adequate nutrition: Providing the body with a sufficient number of calories, protein, carbohydrates and fats to support the restoration and growth of muscles. The lack of nutrients limits the body’s ability to build a new muscle tissue, even with intense training.

6. Rest and recovery: Give the muscles the time to restore after training. During the rest, protein synthesis occurs, muscle fibers and adaptation to loads. The lack of sleep and rest can lead to overtraining and slow down progress.

II. Macronutrients: whales of power to gain mass

Macronutrients are the main nutrients that provide the body with energy and building blocks for growth and recovery. For a set of mass, it is necessary to pay special attention to the following macronutrients:

1. Protein: The foundation of muscle tissue. The protein consists of amino acids, which are building blocks for the restoration and growth of muscles. The recommended rate of protein consumption for a mass gain is 1.6-2.2 grams per kilogram of body weight per day.

   • Springs of protein:
     • Animal sources: Chicken, turkey, beef, pork, fish (salmon, tuna, cod), eggs, dairy products (cottage cheese, milk, yogurt).
     • Plant sources: Legumes (beans, lentils, chickpeas), tofu, pace, Seytan, Kinoa, nuts and seeds.
   • Protein consumption time: The uniform distribution of protein consumption during the day, especially after training, contributes to the optimal protein synthesis.
   • Squirrel types: Different types of protein have a different speed of assimilation. Quickly digestible proteins (serum protein) are ideal for reception after training, and slowly estimate proteins (casein) – before bedtime.

2. Carbohydrates: The main source of energy for training and recovery. Carbohydrates also play an important role in the regulation of the level of insulin, hormone, which contributes to the transport of amino acids and glucose into muscle cells. The recommended norm of carbohydrate consumption for a mass gain is 4-7 grams per kilogram of body weight per day, depending on the intensity of training.

   • Sources of carbohydrates:
     • Complex carbohydrates: All -grain products (oatmeal, brown rice, cinema, whole grain bread), vegetables (sweet potatoes, potatoes, pumpkin), fruits.
     • Simple carbohydrates: Fruits, honey, sports drinks (use moderately, especially during training).
   • Carbohydrate consumption time: Carbohydrate consumption before, during and after training can improve productivity and promote the restoration of glycogen (energy reserves) in the muscles.
   • Types of carbohydrates: The choice of complex carbohydrates with a low glycemic index (GI) provides a stable level of energy and prevents sharp jumps in blood sugar.

3. Fat: It is necessary for the production of hormones, the assimilation of vitamins and maintaining health in general. Fats are also an important source of energy, especially during long training. The recommended rate of fat consumption for a mass gain is 0.8-1 grams per kilogram of body weight per day.

   • Sources of fat:
     • Useful fats: Avocado, nuts and seeds (almonds, walnuts, chia, linen), olive oil, oily fish (salmon, mackerel, sardines).
     • Limit: Saturated fats (red meat, butter) and trans fats (treated products).
   • Types of fat: Give preference to unsaturated fats, especially omega-3 fatty acids that have anti-inflammatory properties and are useful for heart health.

III. Calorie content: energy balance for growth

To gain mass, it is necessary to create a positive energy balance, that is, consume more calories than burning. This provides the body with energy for the construction of new muscle tissue.

1. Determination of basic metabolism (BMR): BMR is the number of calories that the body burns at rest to maintain the main functions of life. There are various formulas for calculating the BMR, such as the formula of Harris-Benedict or the formula of Myfflin-San Divora.

2. Determining the level of activity: The level of activity determines how intensively you train and how much energy you burn during the day. The levels of activity vary from a sedentary lifestyle to very active.

3. Calculation of the total calorie consumption: Total calorie consumption = BMR X level of activity.

4. Creating calories surplus: For a mass gain, it is recommended to create calories surplus in the amount of 250-500 calories per day. This means that you should consume 250-500 calories more than you burn.

5. Tracking progress and adjustment: It is important to track your progress and adjust the consumption of calories depending on the results. If you do not gain mass, increase the consumption of calories by 100-200 per day. If you gain too much fat, reduce calories by 100-200 per day.

IV. Sports additives: support tools, not replacement

Sports supplements can be useful tools to support a mass gain, but they should not replace a balanced diet and proper training.

1. Protein powders: A convenient way to increase protein consumption, especially after training. Serum protein is a rapidly digestible protein that is ideal for reception after training. Casein is a slowly digestible protein that is ideal for reception before bedtime.

   • Types of protein powders: Whey concentrate, serum isolate, hydrolyzed serum protein, casein, soy protein, rice protein, pea protein.

2. Creatine: Increases strength and endurance, and also helps to increase muscle volume due to water retention. Creatine is one of the most investigated and effective sports additives.

   • Types of creatine: Creatine monohydrate, creatine hydrochloride (HCl), Creatine ESTIL ESTER.
   • Dosage: 3-5 grams per day.

3. BCAA (amino acids with an extensive chain): Leucin, isolacin and valin. BCAA can help reduce muscle pain, accelerate recovery and stimulate protein synthesis.

   • Dosage: 5-10 grams per day.

4. Gainers: Mixtures of protein and carbohydrates designed to increase calorie intake. Gainers can be useful for people who are difficult to consume enough calories from ordinary food.

   • Composition: Usually contain 20-30 grams of protein and 50-100 grams of carbohydrates per portion.

5. Beta-Alanine: Increases the level of carnosine in the muscles, which can improve endurance and reduce muscle fatigue.

   • Dosage: 3-6 grams per day.

6. Citrullin Malat: Improves blood flow and delivery of nutrients to muscles, which can increase productivity and reduce muscle pain.

   • Dosage: 6-8 grams per day.

7. Vitamins and minerals: Important for maintaining the health and optimal functioning of the body. Particular attention should be paid to vitamins D, C, B12, zinc, magnesium and iron.

   • Source: Balanced nutrition, multivitamins.

V. Power Strategies: Optimization of a mass gain

1. Frequent nutrition: 5-6 small meals during the day. This helps to maintain a stable blood sugar level, prevents hunger, and provides a constant flow of nutrients to muscles.

2. Pre -training nutrition: The use of carbohydrates and protein 1-2 hours before training. This provides energy for training and prepares muscles for protein synthesis.

   • Examples: Oatmeal with fruits and protein, toast with avocado and egg, protein cocktail with banana.

3. Nutritional nutrition: The use of rapidly digestible protein and carbohydrates within 30-60 minutes after training. This helps to restore glycogen in the muscles, stimulates protein synthesis and reduces muscle pain.

   • Examples: Whey -coil protein cocktail with fruits, rice porridge with chicken, cottage cheese with honey.

4. Food before bedtime: The use of slowly estimate protein (casein) before bedtime. This provides a constant influx of amino acids to the muscles during the night and promotes the restoration and growth of muscles.

   • Examples: Casein protein cocktail, cottage cheese, Greek yogurt.

5. Hydration: Maintaining a sufficient level of hydration is necessary for health, performance and recovery. It is recommended to drink 2-3 liters of water per day, especially during training.

   • Signs of dehydration: Thirst, dry mouth, dark urine, headache.

6. Variety of the diet: The inclusion of various sources of protein, carbohydrates and fats in the diet. This provides the body with all the necessary nutrients and prevents the deficiency of trace elements.

7. Cooking in advance: Planning and cooking helps to adhere to a diet in advance and avoid unhealthy snacks.

8. Keeping a food diary: Tracking the consumption of calories and macronutrients helps to control progress and identify areas that require adjustments.

VI. Common errors: Avoid traps

1. Insufficient calorie intake: The most common reason for the lack of progress in the mass set.

2. Insufficient protein consumption: It limits the body’s ability to build new muscle tissue.

3. Excessive consumption of “garbage” food: High -calorie, but poor in nutrients, products that lead to a set of fat, not muscles.

4. Lack of sleep and rest: It interferes with the restoration and growth of muscles.

5. Excessive cardio load: It can burn too many calories and prevent a set of mass.

6. Lack of patience: A set of mass is a slow process that requires time, effort and sequence.

7. Ignoring micronutrients: Vitamins and minerals are necessary for optimal health and body function.

8. Blind following the diets of other people: Each person is unique, and what works for one may not work for the other.

9. Support only on sports additives: Sports supplements can be useful, but they will not replace a balanced diet.

VII. Examples of food plans: guidelines for action

The following power plans are only examples and should be adapted to individual needs and preferences.

Power plan for a person weighing 70 kg (154 pounds), striving for a set of mass (about 3000 calories):

• Breakfast (600 calories):
  • Ovsyanka (100 g) with berries (100 g) and nuts (30 g).
  • Protein powder (30 g) with water or milk.
• Snack (300 calories):
  • Apple with peanut paste (2 tablespoons).
• Lunch (700 calories):
  • Chicken breast (150 g) with brown rice (150 g) and vegetables (200 g).
• Pre -training snack (300 calories):
  • Banana with a protein bar.
• Postering snack (400 calories):
  • Serum protein cocktail (30 g) with dextrose (50 g).
• Dinner (700 calories):
  • Salmon (150 g) with potatoes (200 g) and broccoli (200 g).

Power plan for a vegetarian weighing 70 kg (154 pounds), striving for a set of mass (about 3000 calories):

• Breakfast (600 calories):
  • Tofu scrembl (150 g) with whole grain bread (2 slices) and avocados (50 g).
  • Fruit salad (200 g) with nuts (30 g).
• Snack (300 calories):
  • Vegetarian protein cocktail (30 g) with water or vegetable milk.
• Lunch (700 calories):
  • Lentil soup (300 g) with a movie (150 g) and vegetables (200 g).
• Pre -training snack (300 calories):
  • Banana with almond paste (2 tablespoons).
• Postering snack (400 calories):
  • Vegetarian protein cocktail (30 g) with fruits.
• Dinner (700 calories):
  • Pace (150 g) with sweet potatoes (200 g) and green beans (200 g).

VIII. Training recommendations: Synergy with food

Nutrition and training work in synergy. Proper nutrition supports intensive training, and training stimulate appetite and absorption of nutrients.

1. Power training: The main incentive for muscle growth. Perform 3-5 strength training per week, focusing on basic exercises (squats, lying, deadlift, bench over your head, pulling up).

2. Progressive overload: A gradual increase in load (weight, number of repetitions, approaches) over time. This makes the muscles adapt and grow.

3. Correct technique: More important than weight. The correct technique reduces the risk of injuries and provides maximum activation of target muscles.

4. Sufficient rest between approaches: 1-3 minutes so that the muscles can recover.

5. A variety of exercises: Avoid routine, changing exercises and angles of influence on the muscles.

6. Cardio (moderately): Cardio can be useful for the health of the heart and general physical form, but should not be excessive so as not to prevent a set of mass.

7. Dream: 7-9 hours of quality sleep every night.

IX. Progress Monitoring: Objective assessment

1. Weight: Weigh regularly (1-2 times a week) at the same time of the day.

2. Body measurements: Measure the circumference of the chest, waist, hips, arms and legs.

3. Photos: Take photos of your body every 2-4 weeks.

4. Power indicators: Track your strength indicators in basic exercises.

5. Feeling of energy and well -being: Evaluate your general well -being, energy level and mood.

6. Blood test (optionally): It can reveal a deficiency of trace elements or other health problems.

X. Long -term perspective: Stable approach

A mass set is a marathon, not a sprint. Be patient, consistent and committed to your plan.

1. Do not strive for too fast progress: A quick set of mass is often accompanied by a set of fat.

2. Make a healthy nutrition to the way of life: Do not consider a diet as a temporary restriction.

3. Enjoy the process: Training and nutrition should be pleasure.

4. Be prepared for changes: Over time, your needs and goals may change.

5. Do not be afraid to seek help: If you have questions or problems, refer to a qualified nutritionist or coach.

This expanded article covers numerous aspects of sports nutrition for mass gain, providing a comprehensive and detailed guide for those seeking to build muscle. The information is presented in a structured and easy-to-understand manner, making it accessible to a wide audience. The inclusion of example meal plans, common mistakes, and monitoring strategies adds practical value to the article.