Sports nutrition for gaining mass: Myths and reality

Sports nutrition for gaining mass: Myths and reality

Chapter 1: Fundamentals of a set of muscle mass

1.1. Fundamental principles:

A set of muscle mass, also known as hypertrophy, is a complex physiological process that requires compliance with several key conditions. It is impossible to achieve a significant increase in muscle mass, ignoring one of these aspects. These conditions include:

• Excess calories: The body needs more energy than it spends to build new tissues. This excess of calories must be planned and controlled to minimize the set of fat mass.
• Sufficient protein consumption: Protein is a building material for muscles. Amino acids obtained from protein are used to restore and growth of muscle fibers damaged during training.
• Progressive load: The muscles adapt to the load. To continue to stimulate growth, it is necessary to constantly increase the intensity of training, or increasing weight, the number of repetitions, approaches or changing exercises.
• Adequate recovery: The muscles grow during rest, and not during training. Sufficient sleep (7-9 hours), stress management and active restoration (light physical activity) are extremely important.
• Hormonal balance: Hormones, such as testosterone, growth hormone and insulin, play a key role in anabolic processes. The imbalance of hormones can complicate the set of muscle mass.

1.2. The role of macronutrients:

Macronutrients are proteins, fats and carbohydrates that the body needs in large quantities. Each macronutrient plays a role in the set of muscle mass:

• Squirrels: Basic building material for muscles. The recommended daily norm for people seeking a set of mass is 1.6-2.2 grams of protein per kilogram of body weight. Sources of protein: meat, poultry, fish, eggs, dairy products, legumes, tofu, seatan.
• Carbohydrates: The main source of energy for training. Carbohydrates also play a role in the restoration of glycogen reserves in the muscles. The recommended daily norm depends on the intensity of training and can vary from 3 to 6 grams per kilogram of body weight. Sources of carbohydrates: cereals (oats, buckwheat, rice), pasta from hard varieties of wheat, potatoes, fruits, vegetables.
• Fat: They play an important role in hormonal regulation and assimilation of fat -soluble vitamins. Do not completely exclude fats from the diet. The recommended daily norm is 0.8-1.2 grams per kilogram of body weight. Sources of fats: avocados, nuts, seeds, olive oil, fatty fish.

1.3. The importance of micronutrients:

Micronutrients are vitamins and minerals that the body needs in small quantities, but play an important role in metabolic processes, including muscle growth and restoration. The deficiency of micronutrients can adversely affect the results of training and the general state of health.

• Vitamin D: It is necessary for the health of bones, the immune system and muscle function.
• Calcium: It is necessary to reduce muscles and bone health.
• Magnesium: Participates in the energy exchange and contraction of muscles.
• Zinc: It is necessary for the synthesis of protein and maintaining the immune system.
• Iron: It is necessary to transport oxygen to the muscles.
• B vitamins B: Participate in the energy exchange and functioning of the nervous system.

Chapter 2: Sports Nutrition: Classification and Application

Sports nutrition is specialized products designed to improve sports results, restore after training and provide the body with the necessary nutrients. Sports nutrition can be a useful addition to a balanced diet, but is not a replacement for full nutrition.

2.1. Protein supplements:

Protein additives are the most popular category of sports nutrition used to increase protein consumption. There are several types of protein additives:

• Wastein protein: Quickly absorbed protein obtained from the milk serum. Ideal for admission after training, when the body needs to quickly restore.
  • Wastein serum concentrate: Contains about 70-80% protein, the rest is fats and carbohydrates. The most affordable type of serum protein.
  • Wasteen protein isolate: Contains more than 90% of protein, practically does not contain fats and carbohydrates. Suitable for people with lactose intolerance.
  • Hydrolysis of serum protein: Protein, previously split into peptides, which provides even faster assimilation.
• Casein: Slowly absorbed protein obtained from milk. Ideal for admission before bedtime to provide the body with protein during the night.
• Soy protein: Plant protein obtained from soy. Suitable for vegetarians and vegan.
• Egg protein: Protein received from eggs. It has high biological value and contains all the necessary amino acids.
• Protein mixtures: They contain a mixture of various types of protein, providing both quick and slow assimilation.

2.2. Gainers:

Gainers are additives containing a large amount of carbohydrates and protein designed to increase the total calorie content of the diet and a set of mass. Gainers can be useful for people who have difficulties with weight gain, but it should be borne in mind that they can also contribute to the set of fat mass, if they are not used correctly.

• Heiner composition: Usually contain 20-30% protein and 70-80% carbohydrates. Carbohydrates can be simple (sugar) or complex (starch). Some gainers also contain vitamins, minerals and creatine.
• The use of the geiner: It is recommended to take a gainer after training or between meals in order to increase the overall calorie content of the diet. It is important to choose a gainer with high -quality sources of carbohydrates and moderate sugar content.

2.3. Creatine:

Creatine is a natural substance contained in the muscles and used to produce energy during intense exercises. Creatine is one of the most studied and effective additives for increasing strength and muscle mass.

• Mechanism Actions Creatine: Creatine increases the reserves of phosphocratin in the muscles, which allows you to quickly restore ATP (adenosine triphosphate), the main unit of energy in the cells.
• Types of creatine:
  • Creatine Monogidrate: The most common and affordable form of creatine.
  • Creatin ESTIL ESTER: It is alleged that it is better absorbed, but studies do not confirm this.
  • Creatine hydrochlori: Soluble in water, which can reduce discomfort in the stomach.
  • Creatine Malat: Creatine associated with apple acid can improve absorption.
• Dosage creatine: Recommended dosage-3-5 grams per day. You can take the loading phase (20 grams per day for 5-7 days), but this is not necessary.
• Side effects of creatine: The most common side effect is the delay of water in the muscles, which can lead to weight gain. In rare cases, problems with the stomach may occur.

2.4. Amino acids (BCAA and EAA):

Amino acids are building blocks of proteins. There are 20 amino acids, of which 9 are indispensable (EAA), that is, the body cannot synthesize them independently and should receive from food. Three amino acids – leucine, isolacin and valin – make up the BCAA group (amino acids with an extensive chain).

• The role of amino acids:
  • BCAA: They stimulate protein synthesis, reduce muscle destruction and accelerate recovery after training.
  • EAA: It is necessary for the synthesis of all proteins in the body, including muscle proteins.
• Application of amino acids: BCAA is often taken before, during or after training. EAA is taken to provide the body with all the necessary amino acids.

2.5. L-Carnitin:

L-carnitine is an amino acid that plays a role in the transport of fatty acids in mitochondria, where they are used for energy production. L-carnitine is often used for weight loss, but its effectiveness in this area is not proven unambiguously.

• L-carnitine action mechanism: L-carnitine helps to transfer fatty acids to mitochondria, where they are burned for energy.
• L-carnitine types:
  • L-Karnitin Tartrap: It is well absorbed.
  • Acetyl-L-carnitine: Can improve cognitive functions.
• Application of L-carnitine: Accept before training.

2.6. Preventive complexes:

Foreigning complexes are additives containing a mixture of various ingredients designed to increase energy, concentration and performance during training.

• The composition of the pre -training complexes: They usually contain caffeine, creatine, amino acids, beta-alanine, citrullin Malat and other substances.
• The action of pre -training complexes: Caffeine increases energy and concentration, creatine increases strength, beta-alanine reduces muscle fatigue, citrullin Malat improves blood circulation.
• Side effects of pre -training complexes: They can cause insomnia, anxiety, increased heartbeat and stomach problems. It is important to start with a small dose and not exceed the recommended dosage.

2.7. Vitamin-mineral complexes:

Vitamin-mineral complexes are additives containing the necessary vitamins and minerals to maintain health and optimal functioning of the body.

• The role of vitamins and minerals: They participate in metabolic processes, strengthen the immune system, support the health of bones and muscles.
• The use of vitamin-mineral complexes: It is recommended to take with a deficiency of vitamins and minerals caused by insufficient nutrition, intense training or stress.

2.8. Omega-3 fatty acids:

Omega-3 fatty acids are polyunsaturated fatty acids that have a positive effect on the health of the cardiovascular system, brain and joints.

• The role of omega-3 fatty acids: Reduce inflammation, improve heart health, maintain cognitive functions and joint health.
• Sources of omega-3 fatty acids: Fat fish (salmon, tuna, sardines), linseed oil, chia seeds, walnuts.
• The use of omega-3 fatty acids: It is recommended to take daily.

Chapter 3: Myths and the reality of sports nutrition for a weight gain

Sports nutrition is surrounded by many myths and misunderstandings. It is important to distinguish reality from fiction in order to make reasonable decisions about its use.

3.1. Myth: Sports nutrition is “chemistry” and is harmful to health.

Reality: Sports nutrition is products obtained from natural sources (milk, eggs, soy, cereals) and passed processing to increase the concentration of certain nutrients. Most sports nutrition products are safe for health with proper use and observance of dosage. However, like any food, sports nutrition can cause side effects in some people. It is important to choose products from reliable manufacturers and follow recommendations for use.

3.2. Myth: Without sports nutrition, it is impossible to gain muscle mass.

Reality: A set of muscle mass is possible without sports nutrition, subject to a balanced diet, sufficient protein consumption, progressive load and adequate recovery. Sports nutrition can help accelerate the process of gaining mass, especially for people who have difficulty obtaining a sufficient amount of nutrients from ordinary food.

3.3. Myth: The more protein, the better for muscle growth.

Reality: The body can only absorb a certain amount of protein at one meal. Exceeding this amount will not lead to greater muscle growth, but can lead to digestive problems and load on the kidneys. It is recommended to distribute protein consumption evenly during the day, taking 20-40 grams of protein at one meal.

3.4. Myth: Heiner is a quick way to gain muscle mass without effort.

Reality: Geiner is an additive containing a large number of calories that can contribute to a set of mass, but not only muscle, but also fat. Without proper training and a balanced nutrition, the Heiner can lead to an undesirable increase in weight.

3.5. Myth: Creatine is harmful to the kidneys.

Reality: Studies show that creatine is safe for the health of kidneys in healthy people. However, people with kidney diseases should consult a doctor before taking creatine.

3.6. Myth: BCAA is necessary for everyone who plays sports.

Reality: BCAA can be useful for people involved in intensive training, especially on an empty stomach. However, if you consume a sufficient amount of protein from ordinary food, the additional intake of BCAA may not bring significant benefits.

3.7. Myth: Pre -training complexes are a magical tool for achieving incredible results.

Reality: Preventive complexes can increase energy and concentration during training, but they will not replace the correct preparation, training plan and a healthy lifestyle. Do not abuse the pre -rating complexes, as they can cause side effects and lead to dependence.

3.8. Myth: Sports nutrition is expensive and inaccessible to most people.

Reality: Some sports nutrition products can really be expensive, but there are more affordable options. In addition, you can get a sufficient amount of nutrients from ordinary food, which makes sports nutrition optional for most people.

3.9. Myth: Sports nutrition is intended only for professional athletes.

Reality: Sports nutrition can be useful not only for professional athletes, but also for people involved in sports to maintain health and shape. Sports nutrition can help improve the results of training, accelerate recovery and provide the body with the necessary nutrients.

3.10. Myth: Sports nutrition is the only way to get all the necessary vitamins and minerals.

Reality: The best way to get all the necessary vitamins and minerals is a balanced diet, including a variety of fruits, vegetables, cereals, meat, fish and dairy products. Vitamin-mineral complexes can be useful with a shortage of nutrients, but should not replace good nutrition.

Chapter 4: Practical recommendations for the use of sports nutrition for a mass gain

4.1. Definition of needs:

Before you start using sports nutrition, it is necessary to determine your individual needs for nutrients. It depends on your age, gender, level of activity, training goals and general health. It is recommended to consult a doctor or nutritionist to get individual recommendations.

4.2. The choice of quality products:

Choose sports nutrition products from reliable manufacturers with a good reputation and providing complete information about the composition and production process. Pay attention to the availability of quality certificates and consumer reviews.

4.3. Dosage compliance:

Do not exceed the recommended dosage indicated on the packaging of the product. Exceeding the dosage will not lead to the best results, but can cause side effects.

4.4. Correct admission time:

The time of receiving sports nutrition can affect its effectiveness. Protein is recommended to be taken after training and before bedtime, the geiner – after training or between meals, creatine – at any time of the day, amino acids – before, during or after training.

4.5. Combination with proper nutrition:

Sports nutrition should be an addition to a balanced diet, and not its replacement. Make sure you get a sufficient amount of protein, carbohydrates, fats, vitamins and minerals from ordinary food.

4.6. Monitoring of the results:

Regularly monitor your training results, weight, body composition and general health. This will help you evaluate the effectiveness of sports nutrition and make the necessary adjustments to your diet and training plan.

4.7. Consultation with a specialist:

If you have any questions or doubts about the use of sports nutrition, it is recommended to consult a doctor, nutritionist or qualified trainer.

4.8. Accounting for individual characteristics:

When choosing sports nutrition, it is necessary to take into account your individual characteristics, such as allergies, intolerance, diseases and medications taken.

4.9. Gradual introduction:

Start introducing new sports nutrition products gradually to evaluate the body’s reaction and avoid possible side effects.

4.10. Refusal of unrealistic expectations:

Sports nutrition is not a magic pill and does not guarantee instant results. A set of muscle mass is a complex process that requires time, effort and discipline. Do not expect unrealistic results and disappointed if progress is slower than expected.

Chapter 5: Examples of food and use plans for a weight gain

5.1. Power plan for ectomorph (thin physique):

• Target: Get muscle mass, increase the calorie content of the diet.
• Calorie content: 3500-4000 calories per day.
• Macronutrient ratio: 30% protein, 50% carbohydrates, 20% fat.
• Approximate power plan:
  • Breakfast: Oatmeal on milk with fruits and nuts, protein cocktail.
  • Snack: Heiner, banana.
  • Dinner: Chicken breast with rice and vegetables.
  • Snack: Cottage cheese with fruits.
  • Dinner: Beef steak with potatoes and vegetables.
  • Before going to bed: Casein protein.
• Sports nutrition: Heiner, serum protein, casein protein, creatine, vitamin-mineral complex.

5.2. Power plan for mesomorph (athletic physique):

• Target: Dial muscle mass, maintain a low percentage of fat.
• Calorie content: 3000-3500 calories per day.
• Macronutrient ratio: 40% protein, 40% carbohydrates, 20% fat.
• Approximate power plan:
  • Breakfast: Eggs of 3 eggs with vegetables, toast made of whole grain bread.
  • Snack: Protein bar, apple.
  • Dinner: Salmon with buckwheat and vegetables.
  • Snack: Cottage cheese.
  • Dinner: Chicken with cinema and vegetables.
  • Before going to bed: Casein protein.
• Sports nutrition: Wastein protein, casein protein, creatine, BCAA.

5.3. Power plan for endomorph (prone to a set of fat):

• Target: Dial muscle mass, minimize a set of fat.
• Calorie content: 2500-3000 calories per day.
• Macronutrient ratio: 40% protein, 30% carbohydrates, 30% fat.
• Approximate power plan:
  • Breakfast: Oatmeal on water with berries, whey protein.
  • Snack: Greek yogurt with nuts.
  • Dinner: Temple with a vegetable salad.
  • Snack: Protein cocktail.
  • Dinner: Steam fish with vegetables.
  • Before going to bed: Casein protein.
• Sports nutrition: Wastein protein, casein protein, BCAA, L-carnitine.

Important: These power plans are approximate and should be adapted to your individual needs and preferences. It is recommended to consult a nutritionist to develop an individual food plan that takes into account your features.

Chapter 6: New Research and Trends in Sports Diet for Masses

The sphere of sports nutrition is constantly developing, and new studies appear that may affect recommendations for the use of sports nutrition for a mass gain.

6.1. The role of intestinal microbioma:

New studies show that intestinal microbia plays an important role in the assimilation of nutrients, immunity and general health. Some probiotics and prebiotics can improve protein absorption and accelerate recovery after training.

6.2. Personalized nutrition:

The tendency to personalized nutrition is gaining momentum. Genetic tests and analysis of the composition of the body allow you to determine individual needs for nutrients and develop an individual nutrition plan and the use of sports nutrition.

6.3. Plant proteins:

Plant proteins are becoming increasingly popular among vegetarians, vegans and people who strive for a healthier lifestyle. New studies show that plant proteins can be as effective for recruiting muscle mass as animal proteins, provided that the correct combination and sufficient consumption.

6.4. New forms of creatine:

New forms of creatine, such as creatine hydrochloride and creatine Malat, which are alleged, are better absorbed and cause less side effects. However, additional studies are needed to confirm these statements.

6.5. Adaptogens:

Adaptogens are natural substances that help the body adapt to stress and improve performance. Some adaptogens, such as Rodiola Pink and Ashvaganda, can be useful for increasing strength and endurance.

6.6. Using artificial intelligence:

Artificial intelligence (AI) is used to develop new sports nutrition products, optimize training plans and provide individual nutrition recommendations.

6.7. The emphasis on sustainable development:

Interest in sustainable development and environmentally friendly sports nutrition products is growing. Manufacturers seek to use environmentally friendly ingredients, reduce environmental impact and offer products in environmentally friendly packaging.

6.8. Influence of age:

Studies show that the needs for protein and other nutrients can change with age. Older people may need more protein to maintain muscle mass and bone health.

6.9. The importance of sleep:

More and more studies are emphasized by the importance of sleep for muscle growth, restoration and general health. The lack of sleep can reduce protein synthesis and increase the level of cortisol hormone, which complicates the set of muscle mass.

6.10. A combination of sports nutrition and physiotherapy:

The combination of sports nutrition and physiotherapy can speed up recovery after injuries and improve the results of training. Physiotherapy helps to restore the function of muscles and joints, and sports nutrition provides the body with the necessary nutrients for restoration and growth.

Chapter 7: Conclusion (as an exception to the rule)

In this article, we examined the basics of a set of muscle mass, classification and use of sports nutrition, myths and reality about sports nutrition for a mass of mass, practical recommendations for its use, examples of nutrition and use plans for different types of physique, as well as new research and trends in this area. It is important to remember that sports nutrition is only an addition to a balanced diet, proper training and a healthy lifestyle. Do not rely only on sports nutrition to achieve results. Success in the set of muscle mass requires an integrated approach, including diet, training, restoration and patience.