Sports nutrition for gaining mass: Guide for beginners

Posted on by

Chapter 1: Fundamentals of sports nutrition for a set of muscle mass

A set of muscle mass, or hypertrophy, is a complex process that requires an integrated approach that includes burial training, a sufficient rest and, of course, properly balanced nutrition. Sports nutrition, in this context, acts as an auxiliary tool designed to optimize the diet and facilitate the achievement of the goals. However, before plunging into the world of additives, it is necessary to firmly learn the fundamental principles of nutrition for muscle growth.

  1. Macronutrient balance:

    • Proteins (proteins): Squirrels – building blocks of muscles. They consist of amino acids that are necessary for the restoration and growth of muscle tissue after training. The recommended daily protein consumption rate for the recruitment of muscle mass is 1.6-2.2 grams per kilogram of body weight. It is important to choose sources of protein with a high content of amino acids, especially essential (EAA), which the body cannot synthesize independently. Examples of high -quality sources of protein: chicken breast, turkey, lean beef, fish (salmon, tuna, cod), eggs, cottage cheese, Greek yogurt, legumes (lentils, beans, chickpeas), tofu, pace. A variety of protein sources ensures a complete spectrum of amino acids.

    • Carbohydrates: Carbohydrates are the main source of energy for the body. They are necessary to maintain the intensity of training and restore glycogen reserves in the muscles, which is used as fuel during physical activity. The recommended amount of carbohydrates varies depending on the level of activity, metabolism and individual needs, but usually is 4-7 grams per kilogram of body weight. It is important to give preference to complex carbohydrates with low glycemic index (GI), which provide gradual release of energy and prevent sharp surges in the blood sugar. Examples: oatmeal, brown rice, film, whole grain bread, sweet potatoes, fruits and vegetables. Simple carbohydrates (sugar, white bread, sweet drinks) should be consumed moderately, mainly after training to quickly restore glycogen reserves.

    • Fat: Fat play an important role in hormonal regulation, assimilation of vitamins and maintaining general health. The lack of fats can negatively affect the production of testosterone, the hormone necessary for muscle growth. The recommended amount of fat is 0.8-1.2 grams per kilogram of body weight. It is important to give preference to useful fats, such as unsaturated fats contained in avocado, olive oil, nuts, seeds and oily fish (salmon, mackerel, sardines). Limit the consumption of saturated and trans fats, which are found in red meat, processed foods and fried foods.

  2. Calorie content:

    For a set of muscle mass, it is necessary to create calories surplus, that is, consume more calories than consumed. The recommended surplus is 250-500 calories per day. Too much surplus can lead to an increase in fat mass. It is important to track progress and adjust the calorie content depending on the results. Use online calorie calorie calculators and lead a diet to control the consumption of calories and macronutrients.

  3. Diet:

    Regular nutrition plays an important role in maintaining a stable level of amino acids in the blood and providing muscles with the necessary nutrients for growth and recovery. It is recommended to eat 5-6 times a day, in small portions, every 2-3 hours. This helps maintain a stable blood sugar level, prevents catabolism (destruction of muscle tissue) and provides a constant flow of amino acids to the muscles. It is important to include a protein source in each meal.

  4. Water:

    Water plays a key role in all processes in the body, including muscle growth and recovery. Dehydration can lead to a decrease in strength, endurance and muscles to restore. It is recommended to drink at least 3 liters of water per day, especially during training.

Chapter 2: Review of the main types of sports nutrition for a mass of mass

Sports nutrition is concentrated sources of nutrients designed to supplement the diet of athletes and people leading an active lifestyle. It is important to understand that sports nutrition is not a replacement for good nutrition. It only helps to optimize a diet and achieve your goals faster and more efficiently. For beginners, it is important to choose products with proven efficiency and safety.

  1. Protein powders (protein):

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

      • Whey Protein concentrate (Whey Protein Concentrate): Contains about 70-80% protein, a small amount of lactose and fats. This is the most affordable type of serum protein.
      • Western protein isolate (Whey Protein Isolaate): Contains more than 90% protein, the minimum amount of lactose and fats. Suitable for people with lactose intolerance.
      • Western protein hydrolyzate. Protein, previously split into smaller peptides, which provides even faster assimilation. The most expensive type of serum protein.

    • Casein (Casein Protein): Slowly absorbed protein obtained from milk. It forms a gel in the stomach, which is slowly digested, ensuring the prolonged admission of amino acids into the blood. Ideal for reception before bedtime to prevent catabolism during night sleep.

    • Egg protein (Egg Protein): High -quality protein source containing all the necessary amino acids. It is easily absorbed and suitable for people with allergies to dairy products.

    • Soy protein (soy protein): A plant source of protein containing all the necessary amino acids. Suitable for vegetarians and vegan. However, soy protein may contain phytoestrogens that can affect hormonal background.

    • Complex protein (Blended Protein): A mixture of various types of protein, such as serum, casein, egg and soy. Provides both quick and slow release of amino acids.

    How to take protein: Usually protein is mixed with water, milk or juice. The recommended dose is 20-40 grams per portion. The most effective duration time: after training, between meals and before bedtime.

  2. Geiners (Weight Gainers):

    Gainers are a mixture of carbohydrates and proteins designed to increase the calorie content of the diet and a set of mass. They contain more carbohydrates than protein powders, which makes them ideal for people with quick metabolism, which are difficult to gain weight.

    • Heiner composition: The ratio of carbohydrates and proteins in geners can vary. Typically, gainers contain 60-80% of carbohydrates and 20-40% proteins. Carbohydrates in the gainers can be both simple (sugar, dextrose), or complex (Maltodecstrin, oatmeal). Squirrels in geners are usually represented by serum protein, casein or soy protein.

    • How to take a geiner: Gainer is mixed with water, milk or juice. The recommended dose depends on the calorie content of the geiner and individual needs. Usually the geiner is taken after training, between meals or before bedtime.

    • Important: Gainers should not be used as a replacement for good nutrition. It is important to monitor the consumption of calories and do not abuse geners in order to avoid a set of excess fat.

  3. Creatine:

    Creatine is a natural substance contained in the muscles. It plays an important role in energy exchange and increases strength and endurance during training. Creatine is one of the most studied and effective sports additives.

    • Mechanism Actions Creatine: Creatine increases the reserves of creatine phosphate in the muscles, which is used to rapidly restore ATP (adenosinerifosfate), the main source of energy for muscle contractions. This allows you to train with greater intensity and quickly recover after training.

    • Types of creatine:

      • Creatine monogydrate (creatine monohydrate): The most common and affordable form of creatine. It is the most studied and proven effective form of creatine.
      • Creatine Ester (Creatine Ethyl Ester): It is believed that it is better absorbed than creatine monohydrate, but studies do not confirm this.
      • Creatine Hydrochloride: Creatine Hydrochloride It dissolves better than creatine monohydrate, and can cause less side effects from the gastrointestinal tract.
      • Creatine Malat (Creatine Malate): The combination of creatine and apple acid. It is believed that increases energy and endurance.

    • How to take creatine: There are two main ways to take creatine:

      • Loading phase: Reception of 20 grams of creatine per day, divided into 4 servings, within 5-7 days. Then the transition to a supporting 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 method takes more time to saturate the muscles with creatine, but it is softer for the gastrointestinal tract.

    • Important: Creatine can cause water retention in the body, which can lead to a temporary increase in weight. It is important to drink enough water when taking creatine.

  4. BCAA amino acids (Branced-Chain Amino Acids):

    BCAA are three irreplaceable amino acids: leucine, isolacin and valin. They play an important role in protein synthesis and muscle restoration.

    • BCAA mechanism: BCAA stimulates the synthesis of protein, reduce the decay of muscle tissue (catabolism) and accelerate recovery after training. Leucine is a key amino acid that stimulates protein synthesis.

    • How to accept BCAA: BCAA can be taken before, during and after training. The recommended dose is 5-10 grams per portion. BCAA can be mixed with water, juice or protein cocktail.

  5. Glutamine (Glutamine):

    Glutamine is an amino acid that plays an important role in the immune system and muscle restoration.

    • Glutamin action mechanism: Glutamine supports the immune system, reduces inflammation and accelerates recovery after training. It also plays a role in the synthesis of protein and glycogen.

    • How to take glutamine: Glutamine can be taken after training and before bedtime. The recommended dose is 5-10 grams per portion.

  6. Arginine (Arginine):

    Arginine is an amino acid that is involved in the production of nitrogen oxide (No), which expands blood vessels and improves blood flow.

    • Arginine action mechanism: Arginine improves blood flow to the muscles, which provides the best intake of nutrients and oxygen. This can lead to an increase in strength, endurance and muscle pumping (sensation of muscle swelling during training).

    • How to accept Arginin: Arginine can be taken before training. The recommended dose is 3-6 grams per portion.

  7. ZMA (Zinc Magnesium Aspartate):

    ZMA is a combination of zinc, magnesium and vitamin B6. Zinc and magnesium play an important role in hormonal regulation, protein synthesis and muscle restoration.

    • ZMA: ZMA can increase testosterone levels, improve sleep and accelerate recovery after training.

    • How to accept ZMA: ZMA is taken before bedtime, on an empty stomach. The recommended dose is indicated on the packaging of the product.

Chapter 3: Drawing up an individual food plan using sports nutrition

After you have learned the basic principles of nutrition for the recruitment of muscle mass and got acquainted with the main types of sports nutrition, it is necessary to draw up an individual nutrition plan, taking into account your goals, needs and characteristics of the body.

  1. Definition of goals:

    • A set of “clean” muscle mass: This approach involves minimizing the set of fat mass during a set of muscle mass. It requires more strict control of calorie content and macronutrients.
    • A set of “dirty” muscle mass: This approach involves a more aggressive set of mass, with a large calorie surplus. It can lead to a faster set of muscle mass, but also to a greater set of fat.

  2. Calculation of calorie content and macronutrients:

    • Use online calculators of calorie content: They will help you determine your basic metabolism rate (BMR) and the total daily calorie consumption (TDEE).
    • Calculate the need for macronutrients: As indicated above, recommended macronutrient consumption standards for the set of muscle mass: 1.6-2.2 g of protein/kg of body weight, 4-7 g of carbohydrates/kg of body weight and 0.8-1.2 g of fat/kg of body weight.
    • Create a calorie surplus: The recommended surplus is 250-500 calories per day.

  3. Power plan development:

    • Divide daily calorie content and macronutrients into 5-6 meals: This will help maintain a stable level of blood amino acids and provide muscles with the necessary nutrients for growth and recovery.
    • Turn on the protein source in each meal: Chicken breast, turkey, fish, eggs, cottage cheese, Greek yogurt, legumes.
    • Choose complex carbohydrates: Oatmeal, brown rice, film, whole grain bread, sweet potatoes.
    • Turn on useful fats: Avocado, olive oil, nuts, seeds, oily fish.
    • Plan food meals before and after training: Before training, it is recommended to use carbohydrates for energy, and after training, protein and carbohydrates for recovery.

  4. Using sports nutrition:

    • Protein powder: Take serum protein after training for quick muscle recovery. Casein can be taken before going to bed to prevent catabolism.
    • Heiner: Use a geiner if it is difficult for you to gain weight with ordinary food. Take a geiner after training or between meals.
    • Creatine: Take creatine daily to increase strength and endurance.
    • BCAA: Take BCAA before, during and after training to reduce the breakdown of muscle tissue and accelerate recovery.
    • Glutamine: Take glutamine after training and before bedtime to support the immune system and recovery.
    • Arginine: Take Arginine before training to improve blood flow to the muscles.
    • Zma: Take ZMA before bedtime to improve sleep and hormonal regulation.

  5. An approximate power plan (for a person weighing 70 kg, the goal is a set of “pure” muscle mass):

    • Calorie content: 3000 calories

    • Protein: 140 grams (2 g/kg)

    • Carbohydrates: 350 grams (5 g/kg)

    • Fat: 70 grams (1 g/kg)

    • Breakfast (8:00):

      • Oatmeal (100 g) with berries (50 g) and nuts (30 g)
      • Eggs (3 pcs)
      • Serum protein (30 g)

    • Snack 1 (11:00):

      • Greek yogurt (200 g) with fruits (100 g)

    • Lunch (14:00):

      • Chicken breast (150 g) with brown rice (100 g) and vegetables (200 g)

    • Snack 2 (17:00):

      • Protein bar (20 g of protein)

    • Before training (18:00):

      • BCAA (5 г)

    • After training (19:30):

      • Serum protein (30 g) with dextrose (50 g)
      • Creatine (5 g)

    • Dinner (22:00):

      • Salmon (150 g) with potatoes (150 g) and vegetables (200 g)
      • Casein (30 g)

  6. Monitoring and adjustment:

    • Weigh and measure the volume: Regularly track your weight, breast, waist and hips.
    • Photo yourself: Take photos before and after to track progress visually.
    • Keep a diet: Write down everything that you eat and drink to control the consumption of calories and macronutrients.
    • Correct the power plan: If you do not see progress, increase the calorie content or change the ratio of macronutrients. If you gain too much fat, reduce calorie content.

Chapter 4: The common mistakes of beginners in sports nutrition and how to avoid them

Many beginners, trying to achieve results faster, make mistakes in sports nutrition, which can not only slow down progress, but also harm health.

  1. Revaluation of the role of sports nutrition:

    • Error: Rely exclusively on sports nutrition, neglecting full nutrition.
    • Decision: Sports nutrition is an addition to full nutrition, and not its replacement. Focus on a balanced diet consist of natural products and use sports nutrition to optimize the diet.

  2. Incorrect choice of sports nutrition:

    • Error: Buy sports nutrition based on advertising or friends’ advice, not taking into account your individual needs.
    • Decision: Study the composition and action of each product before buying it. Consult a nutritionist or coach to choose a sports nutrition that is right for you.

  3. Incorrect dosing:

    • Error: Exceed the recommended dose of sports nutrition, hoping for a faster result.
    • Decision: Strictly follow the instructions on the packaging of the product. Exceeding the dose can lead to side effects.

  4. The wrong reception time:

    • Error: Take sports nutrition at the wrong time, not taking into account its action.
    • Decision: Take protein after training to restore muscles, casein before bedtime to prevent catabolism, creatine daily to increase strength and endurance.

  5. Insufficient water consumption:

    • Error: Do not drink enough water when taking sports nutrition, especially creatine.
    • Decision: Drink at least 3 liters of water per day, especially during training and when taking creatine.

  6. Ignoring individual intolerance:

    • Error: Take sports nutrition causing allergic reactions or digestive problems.
    • Decision: Carefully follow the reaction of your body to each product. If you have allergies to dairy products, choose protein without lactose. If you have digestive problems, choose easily digestible products.

  7. Insufficient sleep and rest:

    • Error: Do not devote enough time to sleep and rest, despite proper nutrition and training.
    • Decision: Sleep and rest are necessary for the restoration and growth of muscles. Try to sleep at least 7-8 hours a day.

  8. Lack of monitoring and adjustments:

    • Error: Do not track your progress and do not adjust the power plan in accordance with the results.
    • Decision: Weighing regularly, measure volumes, photograph yourself and drive a diet. Correct the power plan depending on progress.

Chapter 5: Alternative nutrition options for recruiting muscle mass (without the use of sports nutrition)

Although sports nutrition can be a useful tool for gaining muscle mass, its use is not mandatory. Many people successfully gain muscle mass, adhering to a balanced diet consisting of natural products.

  1. High -protein products:

    • Meat: Chicken breast, turkey, lean beef, pork.
    • Fish: Salmon, tuna, cod, sardines, shrimp.
    • Eggs: Whole eggs, egg whites.
    • Dairy products: Cottage cheese, Greek yogurt, milk.
    • Legumes: Lentils, beans, chickpeas, peas.
    • Tofu, pace: Plant sources of protein suitable for vegetarians and vegans.
    • Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds (contain protein, but are not the main sources).

  2. Complex carbohydrates:

    • Oatmeal: An excellent source of fiber and slowly absorbed carbohydrates.
    • Brown rice: More nutritious than white rice contains more fiber.
    • Quinoa: Contains all the necessary amino acids, is an excellent source of protein and carbohydrates.
    • Whole wheat bread: Choose bread with a high fiber content.
    • Sweet potato: Rich in vitamins and minerals.
    • Fruits and vegetables: Apples, bananas, oranges, broccoli, spinach.

  3. Useful fats:

    • Avocado: It is rich in mono -saturated fats.
    • Olive oil: Use to refuel salads and cooking.
    • Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds.
    • Fat fish: Salmon, mackerel, sardins.

  4. An approximate power plan without the use of sports nutrition (for a person weighing 70 kg, the goal is a set of “pure” muscle mass):

    • Calorie content: 3000 calories

    • Protein: 140 grams (2 g/kg)

    • Carbohydrates: 350 grams (5 g/kg)

    • Fat: 70 grams (1 g/kg)

    • Breakfast (8:00):

      • Oatmeal (100 g) with berries (50 g) and nuts (30 g)
      • Eggs (4 pcs)

    • Snack 1 (11:00):

      • Cottage cheese (200 g) with fruits (100 g)

    • Lunch (14:00):

      • Chicken breast (180 g) with brown rice (120 g) and vegetables (200 g)

    • Snack 2 (17:00):

      • A handful of nuts (50 g)

    • After training (19:30):

      • Banana (1 pc)
      • Cottage cheese (150 g)

    • Dinner (22:00):

      • Salmon (200 g) with potatoes (150 g) and vegetables (200 g)

  5. Important tips:

    • Plan your food meals in advance: This will help you adhere to a power plan and avoid unhealthy snacks.
    • Prepare food at home: This will allow you to control the ingredients and calorie content.
    • Take food with you: This will allow you not to miss meals, even if you are outside the house.
    • Be patient: A set of muscle mass is a slow process. Do not expect quick results. Adhere to a nutrition and training plan, and you will definitely achieve your goals.

Chapter 6: Additional factors affecting the set of muscle mass

In addition to nutrition, other factors that must be taken into account are affected by the set of muscle mass.

  1. Workouts:

    • Exhausting training: The main incentive for muscle growth. Use progressive overload, that is, gradually increase weight, number of repetitions or approaches.
    • A variety of training: Vary exercises to use different muscle groups.
    • Correct technique for performing exercises: Avoid injuries and provide maximum training efficiency.
    • Sufficient intensity: Train with sufficient intensity to stimulate muscle growth.

  2. Rest and recovery:

    • Dream: At least 7-8 hours a day.
    • Active rest: Light physical exercises to improve blood circulation and recovery.
    • Avoid overtraining: Excessive training can lead to injuries and slow down progress.

  3. Stress:

    • Manage stress: A high level of stress can adversely affect the hormonal background and slow down a set of muscle mass. Use relaxation techniques such as yoga, meditation or walking in the fresh air.

  4. Genetics:

    • Consider genetic features: Genetics plays a role in determining the potential for muscle growth. Do not compare yourself with others, but focus on your progress.

  5. Age:

    • Consider age: With age, a set of muscle mass can slow down. It is necessary to adjust the nutrition and training plan in accordance with age.

  6. Health status:

    • Consult a doctor: Before starting training and taking sports nutrition, consult a doctor, especially if you have any diseases.

Chapter 7: Myths and Dying of Sports Diet for Masses

There are many myths and misconceptions about sports nutrition that can mislead beginners.

  1. Myth: Sports nutrition is necessary for a set of muscle mass.

    • Reality: Sports nutrition is an addition to full nutrition, and not its replacement. You can successfully gain muscle mass, adhering to a balanced diet consisting of natural products.

  2. Myth: The more protein, the faster the muscles grow.

    • Reality: The body can only learn a certain amount of protein at a time. Excess protein can be transformed into fat or eliminated from the body. The recommended daily protein consumption rate for the recruitment of muscle mass is 1.6-2.2 grams per kilogram of body weight.

  3. Myth: Creatine is harmful to the kidneys.

    • Reality: Studies show that creatine is safe for healthy people. However, people with kidney diseases should consult a doctor before taking creatine.

  4. Myth: Heiners are harmful and lead to a set of fat.

    • Reality: Gainers are a mixture of carbohydrates and proteins designed to increase the calorie content of the diet and a set of mass. They can lead to a set of fat if you use them in excess. It is important to monitor the consumption of calories and do not abuse geners.

  5. Myth: BCAA needs to be taken only before, during and after training.

    • Reality: BCAA can be taken at any time of the day to maintain the level of amino acids in the blood and prevent catabolism.

  6. Myth: Sports nutrition is chemistry.

    • Reality: Many types of sports nutrition are made from natural products. For example, serum protein is obtained from milk serum, and creatine is found in the muscles.

  7. Myth: Sports nutrition is suitable only for professional athletes.

    • Reality: Sports nutrition can be useful for everyone who plays sports and wants to improve their results.

  8. Myth: Women do not need to take sports nutrition.

    • Reality: Sports nutrition can be useful for both men and women who play sports and want to improve their results.

Chapter 8: Budget sports meals for beginners

Beginning athletes often face the problem of high cost of sports nutrition. However, there are budget options that allow you to optimize a diet without significant costs.

  1. Protein:

    • Wastein serum concentrate: The most affordable type of serum protein. Choose products from trusted manufacturers, but do not chase the most expensive brands.
    • Casein: It can be replaced with cottage cheese, which is a cheaper source of casein.
    • Eggs: Excellent and affordable protein source.

  2. Heiner:

    • Preparation of a gainer at home:

Leave a Reply

Your email address will not be published. Required fields are marked *