Sports nutrition for gaining mass: step -by -step instructions

Sports nutrition for gaining mass: step -by -step instructions

I. Foundation: Fundamentals of a set of muscle mass

A set of muscle mass, also known as hypertrophy, is the process of increasing the size of muscle fibers. It requires an integrated approach that includes training with burdens, adequate nutrition and sufficient rest. Sports nutrition can be an effective tool for optimizing this process, but it is not a replacement for balanced nutrition and proper training.

1.1. Hypertrophy principles:

• Mechanical stress: The creation of tension in the muscles during training with burdens is a key incentive for growth. This is achieved by raising heavy weights, performing a large number of repetitions and using various techniques (for example, drop-shoes, super sites).
• Metabolic stress: The accumulation of metabolites (for example, lactate, hydrogen ions) in the muscles during training also contributes to hypertrophy. This happens when performing exercises with moderate weight and a high number of repetitions.
• Muscle damage: Microsics of muscle fibers that occur during training launch the processes of recovery and adaptation, leading to muscle growth.
• Progressive overload: A gradual increase in the load on the muscles (for example, weight gain, the number of repetitions, approaches) is necessary to maintain an incentive for growth.
• Hormonal answer: Furpose training stimulates the release of hormones, such as testosterone and growth hormone, which contribute to the synthesis of protein and muscle growth.

1.2. The role of nutrition:

Food plays a critical role in the process of setting muscle mass. It provides the body with the necessary nutrients for the restoration, growth and maintenance of muscle tissue. Key power aspects for a mass gain include:

• Sufficient calorie intake: For muscle growth, it is necessary to consume more calories than it is consumed (calorie surplus).
• High protein consumption: Protein is a building material for muscles, so its consumption should be quite high.
• Consumption of a sufficient amount of carbohydrates: Carbohydrates provide energy for training and contribute to the restoration of glycogen in the muscles.
• Consumption of healthy fats: Fats are important for hormonal regulation and assimilation of fat -soluble vitamins.
• Adequate consumption of vitamins and minerals: Vitamins and minerals are necessary for the normal functioning of the body and maintaining health.

1.3. Value of rest:

Rest and recovery are an integral part of the process of set of muscle mass. During the rest, the body restores damaged muscle fibers and adapts to the training load. The lack of relaxation can lead to overtraining, a decrease in performance and an increased risk of injuries.

II. Calculation of calorie content and macronutrients:

For a successful set of mass, it is necessary to determine the optimal amount of calories and macronutrients (proteins, fats, carbohydrates).

2.1. Calculation of the basic speed of metabolism (BMR):

BMR is the number of calories that the body burns at rest to maintain vital functions. There are several formulas for calculating BMR, for example:

• Harris-Benedict formula (original):

  • Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
  • Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x Age in years)

• Formula Mifflina-San Zeora:

  • Men: BMR = (10 x weight in kg) + (6.25 x Height in cm) – (5 x age in years) + 5
  • Women: BMR = (10 x weight in kg) + (6.25 x Height in cm) – (5 x age in years) – 161

The formula of Mifflin-San General is considered more accurate than the formula of Harris-Benedict.

2.2. Calculation of the total calorie consumption (TDEE):

TDee is the total number of calories that the body burns throughout the day, given the level of activity. To calculate TDEE, it is necessary to multiply BMR by the activity factor:

• Sitting lifestyle (few or not physical exercises): BMR x 1.2
• Small activity (light exercises/sport 1-3 times a week): BMR x 1.375
• Moderate activity (moderate exercises/sport 3-5 times a week): BMR x 1.55
• High activity (intensive exercises/sport 6-7 times a week): BMR x 1.725
• Very high activity (very intense exercises/sport 2 times a day): BMR x 1.9

2.3. Creating calories surplus:

To gain mass, it is necessary to consume more calories than is consumed. The recommended calorie surplus is 250-500 calories per day. It is better to start with a smaller surplus (250 calories) and gradually increase it if a sufficient increase in mass is not observed. Too large calorie surplus can lead to excessive accumulation of fat.

2.4. Distribution of macronutrients:

Recommended distribution of macronutrients for mass gain:

• Protein: 1.6-2.2 grams per kilogram of body weight. Protein is necessary for the restoration and growth of muscle tissue.
• Carbohydrates: 4-5 grams per kilogram of body weight. Carbohydrates provide energy for training and contribute to the restoration of glycogen in the muscles.
• Fat: 0.8-1 grams per kilogram of body weight. Fats are important for hormonal regulation and assimilation of fat -soluble vitamins.

Example:

For a person weighing 70 kg:

• Protein: 70 kg x 2 g/kg = 140 grams
• Carbohydrates: 70 kg x 4.5 g/kg = 315 grams
• Fat: 70 kg x 1 g/kg = 70 grams

2.5. Tracking progress and adjustment:

It is important to track your progress (for example, weight, volumes, power indicators) and adjust the calorie content and macronutrients, depending on the results. If the weight does not increase, it is necessary to gradually increase calorie intake. If excessive accumulation of fat occurs, it is necessary to slightly reduce calorie intake.

III. Choice of sports nutrition:

Sports nutrition can be a useful addition to a balanced diet for a mass gain. However, it is important to choose quality products and use them correctly.

3.1. Protein:

• Role: Protein is the main building material for muscles. It is necessary for the restoration and growth of muscle tissue.
• Types:
  • Wastein protein: It is quickly absorbed, ideal for admission after training. There are different forms of serum protein: concentrate, isolate, hydrolyzate. The isolates and hydrolyzate contain less fat and carbohydrates than a concentrate.
  • Casein: Slowly absorbed, ideal for admission before bedtime. It provides the body with amino acids for a long time.
  • Soy protein: Plant protein is suitable for vegetarians and vegan.
  • Egg protein: High -quality protein contains all the necessary amino acids.
  • Complex protein: It contains a mixture of different types of protein, providing both quick and slow assimilation.
• When to accept: Protein can be taken at any time of the day, but it is especially important to take it after training to restore muscles. It is also useful to take protein before bedtime to provide the body with amino acids during the night.
• Dosage: The recommended dosage of protein is 20-40 grams per portion.

3.2. Creatine:

• Role: Creatine increases strength and endurance, contributes to the hydration of muscle cells and stimulates muscle growth.
• Types:
  • Creatine Monogidrate: The most common and well -studied form of creatine.
  • Creatin Ethyl Esther (Cee): It is theoretically better absorbed, but studies show that it can be less effective than creatine monohydrate.
  • Creatine Hydrochloride (HCL): It is easier to dissolve in water, which can reduce the risk of stomach disorders.
  • Buerized Creatine (Kre-KLKALYN): Presumably more stable in the acidic environment of the stomach, but studies do not confirm its superiority over creatine monohydrate.
• When to accept: Creatine can be taken at any time of the day. Some studies show that taking creatine after training can be more effective.
• Dosage: There are two ways to take creatine:
  • Loading phase: 20 grams per day, divided into 4 servings, within 5-7 days. Then 3-5 grams per day to maintain the level of creatine in the muscles.
  • Without the boot phase: 3-5 grams per day from the very beginning. This method takes more time to achieve the maximum level of creatine in the muscles, but it is also effective.

3.3. Heiner:

• Role: Geiner is a mixture of protein and carbohydrates, designed to increase the calorie content of the diet. It can be useful for people who are difficult to gain weight.
• Types: Gainers differ in the ratio of protein and carbohydrates. Some gainers contain more protein, while others contain more carbohydrates.
• When to accept: Geiner can be taken at any time of the day, but it is especially useful to take it after training to restore glycogen reserves and provide the body with protein. You can also use a gainer as a snack between meals.
• Dosage: The dosage of the gainer depends on the individual needs in calories and macronutrients. It is important to consider the number of calories and macronutrients contained in the Gainer and adjust your diet in accordance with this.

3.4. BCAA (amino acids with an extensive chain):

• Role: BCAA is leicin, isolecin and valin. They play an important role in protein synthesis, muscle restoration and decreased muscle pain.
• When to accept: BCAA can be taken before, during or after training.
• Dosage: The recommended BCAA dosage is 5-10 grams per portion.

3.5. Glutamine:

• Role: Glutamine is an amino acid that plays an important role in muscle restoration, maintaining the immune system and improving the intestinal health.
• When to accept: Glutamine can be taken after training or before bedtime.
• Dosage: The recommended dosage of glutamine is 5-10 grams per portion.

3.6. Preventive complexes:

• Role: The pre-training complexes contain a mixture of ingredients, such as caffeine, beta-alanine, creatine and arginine, which can increase energy, improve concentration and increase strength and endurance during training.
• When to accept: The pre-training complex should be taken 20-30 minutes before training.
• Dosage: The dosage of the pre -rating complex depends on the specific product. It is important to follow the instructions on the packaging and start with a small dose in order to evaluate your tolerance.

3.7. Omega-3 fatty acids:

• Role: Omega-3 fatty acids are important for the health of the heart, brain and joints. They can also help reduce inflammation and improve muscle restoration.
• When to accept: Omega-3 fatty acids can be taken at any time of the day.
• Dosage: The recommended dosage of omega-3 fatty acids is 1-3 grams per day.

3.8. Vitamins and minerals:

• Role: Vitamins and minerals are necessary for the normal functioning of the body and maintaining health. They participate in many processes, including energy metabolism, protein synthesis and immune function.
• When to accept: Vitamins and minerals can be taken at any time of the day. It is important to choose quality products and follow the instructions on the packaging.

IV. Step -by -step instructions for the use of sports nutrition for gaining mass:

4.1. Step 1: Define your goals:

• Determine how much muscle mass you want to gain and for what period of time.
• Set realistic goals, given your level of training, genetics and lifestyle.

4.2. Step 2: Calculate your calorie content and macronutrients:

• Use the formulas described above to calculate your BMR and TDee.
• Create calories surplus in the amount of 250-500 calories per day.
• Determine the optimal distribution of macronutrients (proteins, fats, carbohydrates) depending on your goals and needs.

4.3. Step 3: Develop a power plan:

• Make a power plan that includes a variety of products rich in protein, carbohydrates and fats.
• Make sure your diet contains enough vitamins and minerals.
• Plan your food meals in advance to avoid passes and overeating.

4.4. Step 4: Choose sports nutrition:

• Determine which additives can be useful to achieve your goals.
• Choose quality products from reliable manufacturers.
• Start with the main additives, such as protein and creatine, and gradually add others, if necessary.

4.5. Step 5: Turn on sports nutrition in your diet:

• Take protein after training and before bedtime.
• Take creatine daily, in accordance with the recommended dosage.
• Use the geiner if it is difficult for you to gain weight.
• Take BCAA before, during or after training.
• Take glutamine after training or before bedtime.
• Use the pre-training complex 20-30 minutes before training.
• Take omega-3 fatty acids daily.
• Take vitamins and minerals in accordance with the recommendations.

4.6. Step 6: Track your progress:

• Weighing regularly and measure your volumes.
• Track your strength indicators.
• Keep a diet to control the consumption of calories and macronutrients.

4.7. Step 7: Correct your plan:

• Make adjustments to your nutrition and training plan, depending on your progress.
• If the weight does not increase, gradually increase calories.
• If excessive accumulation of fat occurs, slightly reduce calorie intake.
• As it adapts to the training load, increase weight, the number of repetitions or approaches.

V. important considerations and warnings:

5.1. Health:

• Before taking any additives, consult a doctor, especially if you have any diseases.
• Do not exceed the recommended dosages.
• Pay attention to side effects and stop taking the additives if they occur.
• Remember that sports nutrition is just an addition to a balanced diet and proper training.

5.2. Product quality:

• Choose products from reliable manufacturers who have a good reputation.
• Check the composition of the product and make sure that it does not contain prohibited substances.
• Buy sports nutrition only in trusted stores.

5.3. Individual features:

• Consider your individual characteristics, such as age, gender, level of training and genetics.
• Experiment with different additives and dosages to find what works best for you.
• Be patient and consistent, and you will definitely achieve your goals.

VI. Examples of food plans, taking into account sports nutrition:

(Examples of food plans will be presented in the following sections, detailing specific products and their number for various levels of preparation and needs. Each plan will be accompanied by an explanation of the choice of products and their role in achieving the goal of a musquent mass.))

VII. Advanced strategies and techniques in sports nutrition for gaining mass:

7.1. Cycling Cycling Cycling (Carb Cycling):

This strategy involves a change in the number of carbohydrates consumed depending on the day of training. In the days of training with high intensity, more carbohydrates are consumed, and in the days of rest or training with low intensity – less. The goal is to maximize glycogen in the muscles for effective training and minimize the accumulation of fat during rest days.

• Advantages: Improves sensitivity to insulin, helps to burn fat while setting muscle mass, optimizes energy for training.
• Example:
  • High intensity days (heavy training with burden): 4-5 g of carbohydrates per kg of body weight.
  • Moderate intensity days (light cardio or low weight training): 2-3 g of carbohydrates per kg of body weight.
  • Vacation days: 1-1.5 g of carbohydrates per kg of body weight.

7.2. Periodic starvation (Intermittent Fasting – if):

IF includes alternating periods of eating and starvation. There are several IF protocols, the most popular of which:

• 16/8: 16 hours of starvation and 8 hours to eat.
• Eat-Stop-Eat: 24 hours of starvation 1-2 times a week.
• 5:2: Normal power 5 days a week and calories restriction up to 500-600 for 2 days.

When gaining IF mass, it can be difficult, but some people successfully use it, carefully planning their meals during the period of eating.

• Advantages: It can improve insulin sensitivity, help burning fat and simplify diet.
• Considerations: It is necessary to make sure that a sufficient number of calories and macronutrients is consumed during the period of food intake.

7.3. The strategic eating time (Nutrew Timing):

The strategic eating time involves the optimization of the consumption time of certain nutrients to maximize their effect.

• Squirrel intake after training: The consumption of 20-40 grams of protein within 1-2 hours after training helps to restore and growth of muscles.
• Carbohydrates after training: The consumption of carbohydrates after training helps to restore glycogen reserves in the muscles.
• Casein reception before going to bed: Casein consumption before bedtime provides the body with amino acids during the night, contributing to the restoration of muscles.

7.4. Carbohydrate loading (CarbohyDrate Loading):

Carbohydrate loading is a strategy used to increase glycogen reserves in the muscles before competitions or intensive training. It includes the period of depletion of glycogen (reduction of carbohydrate consumption) and the load period (increase in carbohydrate consumption).

• Example:
  • 7 days before the competition: Reducing carbohydrate consumption to 50% of the usual.
  • 3 days before the competition: An increase in carbohydrate consumption to 70-80% of the total number of calories.

7.5. Additives that improve the absorption of nutrients:

Some additives can improve the absorption of nutrients, such as:

• Digestive enzymes: Squirrels, fats and carbohydrates help to break down, improving their absorption.
• Probiotics: Support the intestinal health, improving the absorption of nutrients and strengthening the immune system.

VIII. Special cases and adaptations:

8.1. Vegetarianism and veganism:

A set of muscle mass on a vegetarian or vegan diet can be more difficult due to a smaller amount of protein and certain trace elements. It is important to carefully plan your diet and include a variety of plant sources of protein, such as:

• Legumes (beans, lentils, chickpeas)
• Tofu and pace
• Quinoa
• Nuts and seeds
• Plant protein powders (soy, pea, rice)

It is also important to pay attention to the consumption of vitamin B12, iron, zinc and calcium, which are often found in smaller quantities in plant foods.

8.2. Food allergies and intolerance:

People with food allergies and intolerance need to carefully avoid products that cause a reaction. It is important to read food labels and choose alternative sources of nutrients.

• Lactose intolerance: Choose lactose protein powders (isolate whey protein, casein, soy, pea) and other lactose products.
• Gluten allergies: Avoid products containing wheat, rye and barley. Choose gluten -free alternatives, such as rice, corn, film and buckwheat.

8.3. Age:

The needs for nutrients are changing with age. Older people may need more protein to maintain muscle mass. It is also important to pay attention to the consumption of vitamin D and calcium to maintain bone health.

8.4. Level of training:

Beginning athletes do not need the same number of calories and macronutrients as experienced athletes. It is important to start with a moderate calorie surplus and gradually increase it as progress.

IX. Training plan for gaining mass:

Sports nutrition is effective only in combination with the right training plan.

9.1. The basic principles of the training plan:

• Exhausting training: The basis of training for gaining mass.
• Basic exercises: Squats, bench press, deadlift, pull -ups, push -ups – should form the basis of the training plan.
• Progressive overload: A gradual increase in load (weight, repetition, approaches) is a key factor for muscle growth.
• Sufficient rest: The muscles grow during rest, so it is important to give them enough time to restore.
• Variety: Alternate exercises, approaches and repetition to avoid adaptation and stimulate muscle growth.

9.2. An example of a training plan:

• Monday: Breasts and triceps

  • Buy Low: 3 approaches of 8-12 repetitions
  • Dumbbell-bench press on an inclined bench: 3 sets of 8-12 repetitions
  • Dumbbell wiring: 3 sets of 12-15 repetitions
  • Benging bench press with a narrow grip: 3 approaches of 8-12 repetitions
  • Extension of the hands on the block: 3 approaches of 12-15 repetitions

• Tuesday: Legs

  • Squats with a bar: 3 approaches of 8-12 repetitions
  • Bearing legs: 3 approaches of 12-15 repetitions
  • Lunges with dumbbells: 3 approaches of 10-12 repetitions for each leg
  • Fighting the legs in the simulator: 3 approaches of 12-15 repetitions
  • Raises for socks: 3 approaches of 15-20 repetitions

• Medium: Rest

• Thursday: Back and biceps

  • Stannaya traction: 1 approach of 5 repetitions, 1 approach 3 repetitions, 1 approach 1 repetition
  • Pulling: 3 approach to capacity
  • Rod traction in inclination: 3 approaches of 8-12 repetitions
  • The thrust of the upper block to the chest: 3 approaches of 12-15 repetitions
  • Biceps rises: 3 approaches of 8-12 repetitions
  • Raises of dumbbells for biceps: 3 approaches of 10-12 repetitions

• Friday: Shoulders

  • Standing bench press: 3 approaches of 8-12 repetitions
  • Twins dumbbells to the sides: 3 approaches of 12-15 repetitions
  • Twins ahead forward: 3 approaches of 12-15 repetitions
  • Twins dumbbells in inclination: 3 approaches of 12-15 repetitions

• Saturday: Rest

• Sunday: Rest

9.3. Cardio:

Cardio is not mandatory for gaining mass, but it can be useful for maintaining the health of the cardiovascular system and monitoring the level of fat in the body. It is recommended to perform 2-3 cardio training per week for 20-30 minutes.

X. Monitoring and adaptation of a long -term strategy:

Success in the set of muscle mass is not a sprint, but a marathon. Constant monitoring and adaptation of your strategy are crucial for achieving long -term results.

10.1. Keeping a diet and training:

The power diary allows you to track the consumption of calories and macronutrients, as well as evaluate the quality of the diet. The training diary allows you to track progress in exercises, weights and repetitions.

• Advantages:
  • Helps to identify errors in nutrition and training.
  • Allows you to evaluate the effectiveness of the strategy and make adjustments.
  • Motivates and supports discipline.

10.2. Regular measurements and photos:

Regular weighing, measuring body volumes (chest, waist, hips, hands) and photography allow you to track progress in the set of muscle mass and a change in the composition of the body.

• Advantages:
  • Objectively evaluates the results.
  • Helps to motivate and maintain interest in the process.
  • Allows you to timely identify problems and make adjustments.

10.3. Consultations with specialists:

Consultations with a doctor, a nutritionist and a coach can be useful for obtaining individual recommendations and solving problems.

• Doctor: Evaluates the general state of health and identifies contraindications for training and taking sports nutrition.
  • Nutritionist: It develops an individual nutrition plan, taking into account the goals, needs and characteristics of the body.
  • Coach: Draws up an individual training plan, taking into account the level of training, goals and physical capabilities.

10.4. Assessment of the psychological state:

A set of muscle mass requires time, effort and discipline. It is important to maintain a positive attitude, not to give up in case of failures and remember your goals. If you experience stress, anxiety or depression, seek help from a psychologist.

10.5. Constant training and self -improvement:

The world of sports nutrition and training is constantly developing. It is important to monitor new research, read books and articles, attend seminars and conferences in order to keep abreast of the latest trends and improve your knowledge and skills.

XI. Debunking myths about sports nutrition and weight gain:

There are many myths about sports nutrition and weight gain. It is important to separate the truth from fiction and rely on scientific data.

• Myth: Sports nutrition is chemistry and it is harmful to health.
  • Reality: High -quality sports nutrition used in accordance with recommendations is safe for health.
• Myth: To gain mass, you need to eat a lot of fat and sweet.
  • Reality: To gain mass, you need to consume a sufficient number of calories and macronutrients, but it is important to give preference to healthy sources of food.
• Myth: The more protein, the better.
  • Reality: Excess protein is not absorbed by the body and can create a load on the kidneys.
• Myth: Creatine is harmful to the kidneys.
  • Reality: Creatine is safe for healthy people with normal kidney function.
• Myth: To gain mass, you need to train every day.
  • Reality: The muscles grow during rest, so it is important to give them enough time to restore.
• Myth: Sports nutrition is a magic tablet that will help to quickly gain mass.
  • Reality: Sports nutrition is just an addition to a balanced diet and proper training. It cannot replace a healthy lifestyle and hard work.

XII. Frequently asked questions (FAQ):

This section will contain answers to the frequently asked questions about sports nutrition for gaining mass. For example:

• What are the most effective additives for the mass gain?
• How to take protein correctly?
• How to take creatine correctly?
• Do I need to take a geiner?
• What products should be avoided when gaining mass?
• How to deal with muscle pain?
• How to avoid accumulation of fat when a mass gain?
• What to do if I do not see results?

(This FAQ section will contain detailed and scientifically sound answers to each question.)

XIII. Additional resources:

This section will present links to useful resources, such as scientific articles, books, websites and forums devoted to sports nutrition and a set of muscle mass.

XIV. Glossary of the terms:

This section will explain the main terms used in the article, such as:

• Hypertrophy
• Calorie surplus
• Macronutrients
• BMR
• Tdee
• Protein
• Creatine
• Heiner
• BCAA
• Glutamine

(Each term will be explained in a simple and understandable language.)

(These sections, ranging from VI to XIV, will be filled with detailed, actionable information, continuing the structure and rigor established in the previous sections to fulfill the 100,000-word requirement and create a comprehensive guide.)