Sports nutrition for a mass gain: Impact on health

Sports nutrition for a mass gain: Impact on health

I. Fundamentals of a set of muscle mass: physiology and nutrition

1. Muscle hypertrophy: mechanisms and regulation

   • Mechanical load: The main stimulus for hypertrophy. Damage to muscle fibers (microtrauma) during training activates a cascade of reparative processes.
   • Metabolic stress: The accumulation of metabolites (lactate, hydrogen ions, inorganic phosphate) stimulates anabolic hormones.
   • Muscle tension: Directly stimulates the growth of muscle fibers through mechanics.
   • Proteinkinase (MTOR, MAPK): Key protein synthesis regulators. Activated by mechanical load and nutrients.
   • Satellite cells: They play a role in regeneration and increase in muscle fibers. They merge with existing fibers, adding nuclei and increasing their ability to synthesize protein.
   • Hormonal background: Testosterone, growth hormone (GH), an insulin-like growth factor-1 (IGF-1) contribute to anabolism. Cortisol is a catabolic hormone, its level must be controlled.
   • Genetics: Premises the potential for setting muscle mass, metabolic rate and sensitivity to hormones.

2. The role of protein in the set of muscle mass

   • Structural material: Protein is the main building block of muscle tissue. Consists of amino acids necessary for recovery and growth.
   • Amino acid pool: Maintaining a positive nitrogen balance (more consumption than excretion) is necessary for anabolism.
   • Recommended protein consumption: 1.6-2.2 grams of protein per kilogram of body weight per day. It can vary depending on the intensity of training, experience and genetics.
   • Springs of protein:
     • Animals: Meat (beef, poultry, pork), fish, eggs, dairy products (cheese, cottage cheese, yogurt). They have a complete amino acid profile.
     • Vegetable: Legumes (lentils, beans, peas), tofu, pace, Seytan, Kinoa, nuts, seeds. It is important to combine various sources to provide all the necessary amino acids.
   • Protein quality: Assessed by amino acid profile, digestibility and biological value. Serum protein is considered one of the highest quality sources.
   • Protein reception time: The uniform distribution of protein during the day, especially after training, optimizes protein synthesis. Receiving protein before bedtime can contribute to restoration.

3. Carbohydrates: Energy for training and recovery

   • The main source of energy: Carbohydrates provide energy for intense training. Converted into glucose, which is used for muscle function.
   • Restoration of glycogen reserves: After training, carbohydrates make up for glycogen reserves in the muscles and liver, contributing to restoration and growth.
   • Insulin: Stimulates the transport of glucose into muscle cells and glycogen synthesis. It also has an anabolic effect.
   • Complex carbohydrates: Slowly absorbed, providing a stable level of energy. Whole grain products, vegetables, fruits.
   • Simple carbohydrates: They are quickly absorbed, useful after training to quickly restore glycogen reserves. Fruits, juices, sports drinks.
   • Recommended carbohydrate consumption: 4-7 grams per kilogram of body weight per day. Depends on the intensity of training and metabolism.

4. Fat: Hormonal Regulation and Health

   • An important role in the hormonal background: Fats are necessary for the synthesis of hormones, including testosterone.
   • Energy source: Fat provides energy for long -term training in low intensity.
   • The assimilation of fat -soluble vitamins: Fats are necessary for the absorption of vitamins A, D, E and K.
   • Types of fat:
     • Saturated: Contained in animal products (meat, dairy products). Consume moderately.
     • Unsaturated:
       • Mononasial: Olive oil, avocados, nuts.
       • Pauline -saturated: Omega-3 and omega-6 fatty acids. Contained in fish, vegetable oils, nuts, seeds.
     • Transjir’s: Avoid. Contained in processed products.
   • Recommended fat consumption: 0.8-1 grams per kilogram of body weight per day. It is important to give preference to unsaturated fats.

5. Microelements: vitamins and minerals for growth and recovery

   • Vitamins:
     • Vitamin D: It is necessary for the health of bones, immunity and protein synthesis.
     • B vitamins B: Participate in energy exchange.
     • Vitamin C: Antioxidant, supports immunity and recovery.
     • Vitamin E: Antioxidant, protects the cells from damage.
   • Minerals:
     • Calcium: It is necessary for the health of bones and muscle contraction.
     • Magnesium: Participates in the energy exchange and relaxation of muscles.
     • Zinc: It is necessary for the synthesis of testosterone and immunity.
     • Iron: Participates in oxygen transport.
     • Potassium: Participates in the regulation of water-salt balance and muscle contraction.
   • Microelements deficiency: It can negatively affect growth, restoration and general health.
   • Sources of microelements: A variety of nutrition, including fruits, vegetables, whole grain products, meat, fish, dairy products.
   • Multivitamins: It can be useful for the prevention of deficiency, but do not replace good nutrition.

II. Types of sports nutrition for gaining mass: review and analysis

1. Protein additives: whey, casein, soy, egg

   • Wastein protein:
     • Types: Concentrate, isolate, hydrolyzate.
     • Advantages: It is quickly absorbed, contains a complete amino acid profile, stimulates protein synthesis.
     • Flaws: It can cause discomfort in the gastrointestinal tract in some people, contains lactose (in concentrate).
     • Application: After training, between meals, to increase protein consumption.
   • Casein:
     • Types: Micellar casein, calcium casein.
     • Advantages: Slowly absorbed, provides long -term receipt of amino acids, suitable for admission before bedtime.
     • Flaws: It is worse absorbed than serum protein.
     • Application: Before going to bed, between meals to maintain a positive nitrogen balance.
   • Soy protein:
     • Advantages: Suitable for vegetarians and vegan, contains isoflavons (antioxidants).
     • Flaws: It is worse absorbed than serum protein can contain phytoestrogens (controversial effects).
     • Application: To increase protein consumption in vegetarians and vegans.
   • Egg protein:
     • Advantages: Contains a complete amino acid profile, is well absorbed.
     • Flaws: More expensive than whey and soy protein.
     • Application: To increase protein consumption.
   • Complex proteins: A mixture of various types of protein to ensure the fast and prolonged receipt of amino acids.

2. Gainers: carbohydrate-white mixtures

   • Composition: A mixture of carbohydrates and protein in various proportions.
   • Advantages: Provide a large number of calories, contribute to a set of mass, are easily absorbed.
   • Flaws: They can lead to a set of fat mass, contain a lot of sugar.
   • Application: For people with rapid metabolism who are difficult to gain weight, after training to restore glycogen and amino acid reserves.
   • Gainer choice: Depends on metabolism, level of activity and goals. It is important to pay attention to the ratio of carbohydrates and protein, as well as the composition (sources of carbohydrates and protein).

3. Creatine: Increase in strength and muscle volume

   • The mechanism of action: Increases creative phosphate reserves in the muscles, which provides energy for short, intense exercises.
   • Advantages: Increases strength, muscle volume, accelerates recovery.
   • Types: Creatine monohydrate (most studied and affordable), creatine hydrochloride, creatine ethyl ether.
   • Side effects: Water delay in muscles, rare cases – discomfort in the digestive tract.
   • Reception protocols:
     • Loading phase: 20 grams per day for 5-7 days, then a supporting dose of 3-5 grams per day.
     • Without the boot phase: 3-5 grams per day constantly.
   • Safety: Creatine is one of the most studied sports supplements, is considered safe subject to the recommended doses.

4. BCAA amino acids: restoration and prevention of catabolism

   • Composition: Leucin, isolacin, valin – three irreplaceable amino acids, which make up about 35% of amino acids in the muscles.
   • The mechanism of action: They stimulate protein synthesis, reduce muscle breakdown (catabolism), accelerate recovery.
   • Advantages: Improve recovery, reduce muscle pain, can increase endurance.
   • Application: Before, during and after training.
   • Efficiency: Effective with protein deficiency in the diet, otherwise their effectiveness has not been proven.
   • BCAA ratio: 2: 1: 1 (leicin: isolacin: valin) – the most common and studied ratio.

5. Glutamine: Restoration and immune support

   • The mechanism of action: The most common amino acid in the body. Participates in protein synthesis, maintaining immunity, and glycogen restoration.
   • Advantages: Improves recovery, supports immunity, can reduce muscle pain.
   • Application: After training, before bedtime.
   • Efficiency: Effective with intensive training and stress, when glutamine in the body decreases.

6. Beta-Alanin: Increase in muscle endurance

   • The mechanism of action: It is converted into carnosine, which buffering lactic acid in the muscles, delaying the onset of fatigue.
   • Advantages: Increases muscle endurance, allows you to train longer and more intense.
   • Side effects: Skin tingling (paresthesia), passes independently.
   • Application: Daily, divided doses.
   • Recommended dose: 2-5 grams per day.

7. Arginine: Improving blood flow and nutrient transport

   • The mechanism of action: It is converted into nitrogen oxide (No), which expands blood vessels, improving blood flow and the delivery of nutrients to muscles.
   • Advantages: Improves blood flow, increases the “pumping”, can increase endurance.
   • Application: Before training.
   • Efficiency: The effectiveness is controversial, depending on the form of arginine and individual characteristics.
   • Types: L-arginine, arginine alpha-keglutarate (AAKG).

8. Preventive complexes: energy, focus, endurance

   • Composition: A mixture of various ingredients, such as caffeine, creatine, beta-Alanin, Arginine, BCAA, vitamins and minerals.
   • Advantages: Increase energy, focus, endurance, strength.
   • Flaws: They can cause side effects (anxiety, insomnia, rapid heartbeat), contain many stimulants.
   • Application: Before training.
   • Choosing a pre -training complex: Depends on individual sensitivity to stimulants and goals. It is important to start with small doses.

9. HMB (hydroxymethylbutirate): Prevention of muscle breakdown

   • The mechanism of action: Metabolit Leucine. Reduces muscle breakdown (catabolism), stimulates protein synthesis.
   • Advantages: Improves recovery, reduces muscle pain, can contribute to the set of muscle mass.
   • Application: Daily, divided doses.
   • Efficiency: More effective for beginners and people who are in a state of catabolism.

III. The effect of sports nutrition on health: risks and advantages

1. Potential health risks

   • Problems with the gastrointestinal tract: Some additives (protein, gainers, creatine) can cause discomfort in the gastrointestinal tract (bloating, gases, diarrhea) in people with sensitive digestion.
   • The load on the kidneys: High protein consumption can increase the load on the kidneys. It is important to maintain adequate hydration.
   • Liver problems: Some additives (especially containing anabolic steroids or runners) can damage the liver.
   • Cardiovascular diseases: High consumption of saturated fats and cholesterol (contained in some geners and protein bars) can increase the risk of cardiovascular diseases.
   • Hormonal disorders: Some additives (especially containing phytoestrogens or runners) can violate the hormonal balance.
   • Addiction: Psychological dependence on pre -training complexes and other stimulants.
   • Pollution: Some additives can be polluted by prohibited substances. It is important to buy additives from trusted manufacturers.
   • Individual intolerance: Allergic reactions or individual intolerance to individual ingredients.

2. Health benefits

   • Improving the composition of the body: A set of muscle mass and decrease in fat mass.
   • Increased strength and endurance: Improving physical performance.
   • Acceleration of recovery: Reducing muscle pain and fatigue after training.
   • Immunity support: Strengthening the immune system.
   • Improving bone health: Increase in bone density.
   • Prevention of nutrient deficiency: Providing the body with the necessary vitamins and minerals.
   • Improving metabolism: Acceleration of metabolism.
   • Improving the psychological state: Improving self -esteem and self -confidence.

3. The importance of an individual approach

   • Age: The needs for nutrients are changing with age.
   • Floor: Men and women have different needs for nutrients.
   • Level of activity: The higher the level of activity, the greater the need for calories and nutrients.
   • Health status: Some diseases may require a special diet and restrictions on the use of sports nutrition.
   • Genetics: Genetic factors can affect metabolism and sensitivity to nutrients.
   • Goals: A set of muscle mass, decrease in fat mass, improvement of sports results.

4. Recommendations for the safe use of sports nutrition

   • Consultation with a specialist: Before starting a sports nutrition, it is necessary to consult a doctor or nutritionist.
   • The choice of quality products: Buy sports nutrition only from trusted manufacturers with a good reputation and quality certificates.
   • Compliance with recommended doses: Do not exceed the recommended doses indicated on the packaging.
   • Adequate hydration: Drink enough water (at least 2-3 liters per day).
   • A variety of nutrition: Sports nutrition should not replace good nutrition.
   • Observation of the reaction of the body: Follow the body’s reaction to sports nutrition and, when side effects appear, stop taking and see a doctor.
   • The gradual introduction of new additives: Do not start taking several new additives at the same time.
   • Cycling: Take breaks in taking some additives (for example, creatine, pre -training systems) to prevent addiction and reduce efficiency.

IV. Sports nutrition for vegetarians and vegans

1. Sources of protein for vegetarians and vegans

   • Legumes: Lentils, beans, peas, chickpeas, soy.
   • Tofu and pace: Soy products.
   • Seitan: Product made of wheat gluten.
   • Quinoa: Pseudo -granular culture containing all essential amino acids.
   • Nuts and seeds: Almonds, walnuts, cashew, chia seeds, flax seeds.
   • Plant protein powders: Soy, pea, rice, hemp.
   • Eggs and dairy products (for vegetarians): Cottage cheese, cheese, yogurt.

2. Features of nutrition for vegetarian and vegan set of mass

   • Consumption of sufficient amount of protein: Combine various plant sources of protein to provide all the necessary amino acids.
   • Calorie consumption control: Vegetarian and vegan products are often less high -calorie than animals, so it is necessary to consume a sufficient number of calories to gain mass.
   • Providing enough iron, zinc, vitamin B12 and omega-3 fatty acids: These nutrients are often scarce in the vegetarian and vegan diet.
   • Vitamin B12 additives: It is necessary for vegans, since this vitamin is found only in animal products.
   • Omega-3 supplements of fatty acids: Alternative sources of omega-3 fatty acids (flax seeds, chia seeds, walnuts) are less effectively converted into EPA and DHA, so additives can be useful.
   • Power planning: Careful food planning to provide all necessary nutrients.

3. Sports nutrition for vegetarians and vegans

   • Plant protein powders: Soy, pea, rice, hemp.
   • Creatine: Suitable for vegetarians and vegan, as they usually have a lower level of creatine in the muscles.
   • BCAA: Suitable for vegetarians and vegans, especially with protein deficiency in the diet.
   • Glutamine: Suitable for vegetarians and vegan, especially with intense training.
   • Vegan Heiners: Contain plant sources of carbohydrates and protein.

V. Development of an individual power plan for a mass gain

1. Determination of calorie content

   • Calculation of basic metabolism (BMR): Use the Harris-Benedict or online calculator formula.
   • Determining the level of activity: Multiply the BMR by the activity coefficient (1.2 – a sedentary lifestyle, 1.375 – easy activity, 1.55 – moderate activity, 1.725 – high activity, 1.9 – very high activity).
   • Adding calories for gaining mass: Add 250-500 calories to the obtained value.

2. Calculation of macronutrients

   • Protein: 1.6-2.2 grams per kilogram of body weight per day.
   • Carbohydrates: 4-7 grams per kilogram of body weight per day.
   • Fat: 0.8-1 grams per kilogram of body weight per day.

3. An example of a power plan

   • An example for a person weighing 70 kg:
     • Calorie content: 3000 calories.
     • Protein: 140 grams.
     • Carbohydrates: 420 grams.
     • Fat: 70 grams.
   • Meals: 5-6 meals a day.
   • Example menu:
     • Breakfast: Oatmeal with fruits and nuts, protein cocktail.
     • Snack: Fruits, yogurt.
     • Dinner: Chicken breast with rice and vegetables.
     • Snack: Cottage cheese with fruits.
     • Dinner: Fish with potatoes and vegetables.
     • Before going to bed: Casein protein.

4. Tracking progress and adjusting the plan

   • Weighing: Weigh regularly (1-2 times a week).
   • Measurement of volumes: Measure body volumes (waist, chest, arms, legs).
   • Photos: Take the photos “before” and “after”.
   • Analysis of progress: If there is no progress, increase the calorie content by 100-200 calories per day.
   • Macronutrient adjustment: If necessary, change the ratio of macronutrients.
   • Consultation with a specialist: If you have questions or problems, consult a doctor or a nutritionist.

VI. Sports nutrition and hormonal background

1. The effect of protein on hormones

   • Insulin: Protein stimulates the production of insulin, which contributes to the transport of amino acids into muscle cells and protein synthesis.
   • Glucagon: Protein stimulates the production of glucagon, which helps to split glycogen and release glucose into the blood.
   • Hormone growth (GH): Protein stimulates the production of growth hormone, which contributes to the growth and restoration of tissues.
   • Insulin-like growth factor-1 (IGF-1): Protein stimulates the production of IGF-1, which contributes to muscle growth.
   • Testosterone: High protein consumption can maintain testosterone levels.

2. The effect of carbohydrates on hormones

   • Insulin: Carbohydrates stimulate the production of insulin, which contributes to the transport of glucose into muscle cells and glycogen synthesis.
   • Cortisol: Insufficient carbohydrate consumption can lead to an increased level of cortisol, which is a catabolic hormone.

3. The effect of fats on hormones

   • Testosterone: Fats are necessary for the synthesis of testosterone. Insufficient fat consumption can lead to a decrease in testosterone levels.

4. Impact Creatine of Bitmon

   • Testosterone: Some studies show that creatine can slightly increase the level of testosterone.
   • Digidrotestosterone (DHT): Some studies show that creatine can increase DHT, but this effect is small.

5. BCAA influence on hormones

   • Insulin: BCAA stimulates the production of insulin.
   • Cortisol: BCAA can reduce the level of cortisol.

6. Additives affecting hormonal background (should be avoided)

   • Anabolic steroid: Powerful synthetic hormones that simulate the effects of testosterone. They have serious side effects.
   • Progormones: The predecessors of hormones that turn into active hormones in the body. They can have side effects similar to anabolic steroids.
   • SARMS (selective androgen receptor modulators): They are associated with androgenic receptors in muscles and bones, stimulating their growth. Less androgenate than steroids, but can also cause side effects.
   • Aromatase inhibitors: Reduce estrogen levels in the body. They can cause side effects associated with low estrogen levels.

VII. Psychological aspects of a set of mass and sports nutrition

1. Motivation and goal -setting

   • Definition of realistic goals: Set over achievable goals. Do not expect too fast results.
   • Plan development: Develop a detailed training and nutrition plan.
   • Tracking progress: Track your progress and celebrate your achievements.
   • Search for support: Find like -minded people or a coach who will support you.
   • Preview: Visualize your goals and results.

2. Discipline and sequence

   • Compliance with the power plan: Adhere to the design plan.
   • Regular training: Train regularly, do not miss training.
   • Rest and recovery: Select enough time for relaxation and recovery.
   • Avoiding temptations: Avoid temptations in the form of unhealthy food and missing training.

3. Perfectionism and unrealistic expectations

   • Avoid perfectionism: Do not strive for the ideal. Make mistakes and learn on them.
   • Do not compare yourself with others: Each person is unique. Do not compare your progress with the progress of other people.
   • Be patient: A set of muscle mass is a long process. Do not expect too fast results.

4. Food disorders

   • Ortorxation: Excessive concern for healthy nutrition.
   • Muscle dysmorphia: Concern insufficient muscle mass.
   • Compulsive overeating: Episodes of uncontrolled overeating.
   • Anorexia and bulimia: Disorders of food behavior, characterized by restriction of food intake and compensatory behavior (vomiting, intake of laxatives).
   • Signs of food disorder: Excessive concern with weight and appearance, strict diets, avoiding social situations associated with food, guilt after eating, compulsive training.
   • Recourse: If you suspect food disorder, you must seek help from a doctor or psychotherapist.

VIII. Alternatives sports nutrition: natural products and methods

1. Natural sources of protein:

   • Meat: Beef, chicken, turkey, pork.
   • Fish: Salmon, tuna, cod, sardines.
   • Eggs: Chicken, quail.
   • Dairy products: Cottage cheese, cheese, yogurt, milk.
   • Legumes: Lentils, beans, peas, chickpeas, soy.
   • Nuts and seeds: Almonds, walnuts, cashew, chia seeds, flax seeds.
   • Quinoa: Pseudo -granular culture containing all essential amino acids.

2. Natural sources of carbohydrates:

   • Whole grain products: Oatmeal, buckwheat, brown rice, film, whole grain bread.
   • Vegetables: Broccoli, spinach, carrots, potatoes, potatoes.
   • Fruits: Apples, bananas, oranges, berries.

3. Natural sources of fat:

   • Avocado: Contains mono -saturated fats.
   • Nuts and seeds: Almonds, walnuts, cashew, chia seeds, flax seeds.
   • Olive oil: Contains mono -saturated fats.
   • Fish: Salmon, tuna, sardines.

4. Methods of increasing muscle mass without sports nutrition:

   • Progressive overload: A gradual increase in the load on training (weight gain, number of repetitions, approaches).
   • Correct technique for performing exercises: Minimization of the risk of injuries and maximizing the effectiveness of training.
   • Sufficient rest and restoration: Select enough time for sleeping and rest.
   • Stress management: Control the level of stress.
   • Optimization of the hormonal background: Balanced diet, sufficient sleep, stress management.

5. Advantages of a natural approach:

   • A wider range of nutrients: Natural products contain many vitamins, minerals and antioxidants.
   • Best assimilation of nutrients: Nutrients from natural products are better absorbed by the body.
   • Reduce risk of side effects: Natural products do not contain artificial additives and preservatives, which reduces the risk of side effects.
   • Stable result: The natural approach contributes to the formation of healthy habits and training, which provides a steady result.

** IX. Modern research in sports nutrition for