Sports nutrition for a quick set of mass

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Chapter 1: Fundamentals of sports nutrition for mass gain

  1. Understanding muscle hypertrophy:

    • Growth mechanisms: Description of key mechanisms of hypertrophy, including mechanical load, metabolic stress and muscle damage. A detailed explanation of the role of each factor.
    • Hormonal response: Discussion of the role of anabolic hormones (testosterone, growth hormone, insulin-like growth factor-1 (IGF-1)) and their influence on the synthesis of protein and muscle growth. Factors affecting the hormonal response, such as sleep, stress and nutrition.
    • The role of genetics: Recognition of the influence of genetic factors on the potential of muscle growth. Features of somatotype (ectomorph, mesomorph, endomorph) and their effect on the strategy of nutrition and training.
    • Progressive overload: An explanation of the principle of progressive overload as the main stimulus for muscle growth. Strategies for increasing load (weight, repetition, approaches, intensity).

  2. Macro elements – building blocks of muscles:

    • Protein (protein):
      • The role in the synthesis of the protein: A detailed explanation for the role of protein in the synthesis of protein and the restoration of muscle tissue.
      • Recommended consumption: Determination of optimal protein consumption for mass gain (usually 1.6-2.2 g per kg of body weight). Factors affecting the need for protein (intensity of training, training experience, age).
      • Springs of protein: Listing high -quality sources of protein: animals (meat, poultry, fish, eggs, dairy products) and vegetable (legumes, tofu, film, chia seeds). Emphasizing the importance of a variety of protein sources.
      • Protein consumption time: Discussion of the importance of protein consumption during the day to optimize protein synthesis. The optimal time for taking protein (after training, before bedtime).
      • Amino acid profile: The value of the amino acid profile of various sources of protein. A detailed explanation for the role of essential amino acids (EAA) and amino acids with an extensive chain (BCAA).
    • Carbohydrates:
      • Energy for training: An explanation of the role of carbohydrates as the main source of energy for intense training. The effect of carbohydrates on the level of glycogen in the muscles.
      • Recommended consumption: Determination of the optimal consumption of carbohydrates for gaining mass (usually 4-7 g per kg of body weight). Dependence on the intensity of training and metabolism.
      • Sources of carbohydrates: Listing of useful sources of carbohydrates: complex carbohydrates (whole cereals, vegetables, fruits) and simple carbohydrates (fruits, honey, sports drinks). Determining the optimal time for the consumption of various types of carbohydrates.
      • Glycemic index (GI) and glycemic load (GN): An explanation of the concepts of GN and their effects on blood sugar and an insulin response. The choice of carbohydrates, taking into account the GI and GN.
    • Fat:
      • Hormonal regulation: An explanation of the role of fats in hormonal regulation, especially in the production of testosterone.
      • Recommended consumption: Determination of the optimal consumption of fats for gaining mass (usually 0.8-1.2 g per kg of body weight). The importance of choosing healthy fats.
      • Sources of fat: Listing of useful sources of fats: mono -saturated fats (olive oil, avocados, nuts), polyunsaturated fats (fish, flax seeds, chia, walnuts) and saturated fats (meat, dairy products). Avoid trans fats.
      • Omega-3 and Omega-6: Emphasizing the importance of balance between omega-3 and omega-6 fatty acids for health and recovery.

  3. Microelements – irreplaceable assistants:

    • Vitamins and minerals: An overview of the main vitamins and minerals necessary for muscle growth and general health: vitamin D, calcium, iron, magnesium, zinc, vitamins of group B. The role of each trace element and the consequences of the deficit.
    • Antioxidants: Discussion of the role of antioxidants in protection against oxidative stress caused by intensive training. Sources of antioxidants (fruits, vegetables, berries).
    • Hydration: The importance of maintaining the optimal level of hydration for the performance of training and muscle restoration. Recommendations for water consumption during the day and during training.

Chapter 2: additives to increase muscle mass

  1. Protein supplements:

    • Whey Protein (Whey Protein):
      • Types: A review of various types of serum protein (concentrate, isolate, hydrolyzate) and their features (assimilation rate, lactose content, price).
      • Advantages: Rapid assimilation, high content of amino acids, ease of use.
      • Recommendations for use: The optimal reception time (after training, between meals). Dosage.
    • Casein Protein (Casein Protein):
      • Peculiarities: Slow assimilation, long -term maintenance of an amino acid pool.
      • Advantages: Prevention of catabolism, improvement of recovery during sleep.
      • Recommendations for use: The optimal reception time (before bedtime). Dosage.
    • Plant proteins:
      • Types: Protein soy, peas, rice, hemp.
      • Advantages: Suitable for vegetarians and vegans, hypoallergenic.
      • Recommendations for use: Combining various plant proteins to obtain a complete amino acid profile. Dosage.
    • Choosing protein additives: Factors that should be taken into account when choosing a protein additive (goal, individual characteristics, budget).

  2. Creatine:

    • The mechanism of action: Explanation of the mechanism of action of creatine: an increase in the reserves of creatine phosphate in the muscles, improve energy metabolism, increase strength and endurance.
    • Types of creatine: Review of various types of creatine (monohydrate, ethyl ether, hydrochloride) and their effectiveness.
    • Recommendations for use: Loading phase (if necessary), maintaining a dose. The optimal reception time (after training).
    • Safety: Discussion of creatine safety and possible side effects (water delay).
    • Advantages: Increasing strength and power, growth of muscle mass, improving training performance.

  3. Amino acids with an extensive chain (BCAA):

    • Composition and role: Description of the composition of BCAA (leucin, isolacin, valin) and their role in the synthesis of protein and the prevention of catabolism.
    • Advantages: Acceleration of recovery, decrease in muscle pain, decrease in fatigue.
    • Recommendations for use: The optimal reception time (before, during and after training). Dosage.
    • Efficiency: Discussion of the effectiveness of BCAA in the context of sufficient protein consumption.

  4. Gainers:

    • Composition and purpose: Description of the composition of geners (proteins, carbohydrates, fats) and their purpose: an increase in the calorie content of the diet for a mass of mass.
    • Advantages: A convenient way to increase calorie intake is suitable for ectomorphs.
    • Recommendations for use: The optimal reception time (after training, between meals). Dosage.
    • Gainer choice: Factors that should be taken into account when choosing a gainer (the ratio of proteins and carbohydrates, sugar content, additional ingredients).

  5. Preventive complexes:

    • Composition and action: Description of the typical composition of pre-training complexes (caffeine, creatine, beta-Alanin, arginine, citrullin) and their actions: increased energy, improving concentration, increasing blood flow.
    • Advantages: Increasing the performance of training, increased endurance.
    • Recommendations for use: The optimal reception time (20-30 minutes before training). Start with a low dose.
    • Risks: Discussion of potential risks of pre -training complexes (increased heartbeat, insomnia, addiction).

  6. Beta-Alanine:

    • The mechanism of action: Explanation of the mechanism of action of beta-alanine: an increase in the level of carnosin in the muscles, a decrease in muscle fatigue.
    • Advantages: Increase in endurance, improvement of performance in high -intensity training.
    • Recommendations for use: Regular reception for several weeks. Dosage.
    • Side effects: Discussion of a possible side effect (paresthesia – tingling of the skin).

  7. Other additives:

    • L-Carnitin: Discussion of the role of L-carnitine in the transport of fatty acids in mitochondria.
    • ZMA (zinc, magnesium, vitamin B6): Discussion of the potential advantages of ZMA to improve sleep and recovery.
    • Vitamin D: The importance of vitamin D for the health of bones, the immune system and muscle growth.
    • Omega-3 fatty acids: Discussion of the advantages of omega-3 fatty acids for the health of the heart, brain and joints.

Chapter 3: Power planning for a mass gain

  1. Calorie definition:

    • Calculation of basal metabolism (BMR): Explanation of various formulas for calculating BMR (for example, the formula of Harris-Benedict, the formula of Mifflin-San Divora).
    • Determining the level of activity: Determination of activity coefficient depending on the level of physical activity.
    • Calculation of the general daily need for calories (TDEE): Multiplication BMR by the activity coefficient.
    • Creating calories surplus: Adding 300-500 calories to TDEE to create a surplus necessary for a mass gain.
    • Calorie adjustment: Regular adjustment of calorie content depending on progress.

  2. Distribution of macro elements:

    • Optimal ratio: Recommendations on the optimal ratio of macroelements for a mass gain (for example, 40% carbohydrates, 30% protein, 30% fat).
    • Individual features: Accounting for individual characteristics (somatotype, metabolism, preferences) in the distribution of macro elements.
    • Example of the power plan: Providing the example of a power plan for gaining mass indicating the number of calories and macro elements.

  3. Power frequency:

    • The role of frequent nutrition: Discussion of potential advantages of frequent nutrition (maintaining blood sugar, stimulation of protein synthesis).
    • Intermittent Fasting: Discussion of interval starvation and its influence on a set of mass.
    • Individual choice: Emphasizing the importance of choosing the frequency of nutrition, which corresponds to individual preferences and lifestyle.

  4. Examples of food plans:

    • Power plan for ectomorph: An example of a power plan with a high content of carbohydrates and moderate fat content.
    • Power plan for mesomorph: An example of a power plan with a moderate content of carbohydrates, proteins and fats.
    • Endomorph Power plan: An example of a power plan with a low carbohydrate content and a high content of proteins and fats.
    • Power plan for a vegetarian/vegan: An example of a power plan using plant sources of protein and carbohydrates.

  5. Strategies to increase appetite:

    • Liquid calories: The use of protein cocktails, smoothies and juices to increase calorie intake.
    • High -calorie snacks: Listing high -calorie and healthy snacks (nuts, seeds, dried fruits, avocados).
    • Variety of products: The use of various products to increase appetite and provide the body with all the necessary nutrients.
    • Seasonings and sauces: Using seasonings and sauces to improve the taste of food.
    • Workouts: Regular training can stimulate appetite.

  6. Avoiding common mistakes:

    • Insufficient calorie intake: One of the most common mistakes.
    • Insufficient protein consumption: The importance of sufficient protein consumption for protein synthesis.
    • Excessive consumption of unhealthy fats: Avoid trans fats and an excess of saturated fats.
    • Microelements deficiency: The importance of using various products and, if necessary, taking vitamin-mineral complexes.
    • Insufficient hydration: The importance of maintaining the optimal level of hydration.
    • Lack of sleep: The influence of lack of sleep on hormonal balance and recovery.

Chapter 4: Adaptation of power to the training process

  1. PREA-WORKOUT POSTICTION:

    • Target: Ensuring energy for training, maintaining blood sugar, preventing catabolism.
    • Recommendations: Easy carbohydrates and a small amount of protein.
    • Examples: Oatmeal with fruits, toast with peanut paste, protein cocktail.
    • Reception time: For 1-2 hours until training.

  2. Power during training (Intra -workout):

    • Target: Maintaining the level of hydration, providing energy for long and intensive training.
    • Recommendations: Water, electrolytes, a small amount of carbohydrates (sports drinks).
    • Examples: Sports drink, isotonic, water with BCAA.
    • Necessity: It is especially important for training for more than 60 minutes.

  3. Poest -workout food:

    • Target: Restoration of glycogen reserves, stimulation of protein synthesis, decrease in muscle damage.
    • Recommendations: Quickly digestible carbohydrates and protein.
    • Examples: Protein cocktail with fruits, chicken with rice, cottage cheese with honey.
    • Reception time: Within 30-60 minutes after training.
    • The ratio of carbohydrates and protein: The optimal ratio for recovery.

  4. Purification of Dress:

    • Concept: Changing carbohydrate consumption depending on the day of training and intensity of training.
    • High intensity days: Increase in carbohydrate consumption to provide energy.
    • Holiday days or with low intensity: Reducing the consumption of carbohydrates to maintain sensitivity to insulin.
    • Advantages: Optimization of energy metabolism, improvement of body composition.

  5. Adaptation to various types of training:

    • Power training: The emphasis on the consumption of protein and carbohydrates for the restoration and growth of muscles.
    • Cardio training: The emphasis on the consumption of carbohydrates to provide energy and maintain the level of glycogen.
    • High -intensity interval training (HIIT): The emphasis on the consumption of carbohydrates to restore and maintain high intensity.

  6. Sleep and recovery:

    • The role of sleep: A detailed explanation of the role of sleep in hormonal regulation, muscle restoration and general health.
    • Recommendations for sleep: Providing 7-9 hours of quality sleep every night.
    • Sleep improvement strategies: Creating a regular sleep regime, avoiding caffeine and alcohol before bedtime, creating comfortable sleep conditions.

Chapter 5: Monitoring of progress and adjustment of the power plan

  1. Monitoring methods:

    • Weighing: Regular weighing for tracking changes in weight.
    • Measurement of volumes: Measurement of body volumes (chest, waist, hips, biceps, thigh) to track changes in the composition of the body.
    • Photos: Regular photography for visual tracking of progress.
    • Measurement of the composition of the body: The use of the analyzer of the composition of the body (bioimedance) to determine the percentage of fat and muscle mass.
    • Assessment of power indicators: Tracking progress in power exercises (weight, repetition).
    • Self -esteem: Assessment of general well -being, energy level and recovery.

  2. Assessment of progress:

    • Data analysis: Analysis of data obtained using monitoring methods to evaluate progress.
    • Definition of trends: Determination of trends in changing weight, body volumes, power indicators and well -being.
    • Comparison with goals: Comparison of the achieved results with the goals.

  3. Correction of the power plan:

    • In the absence of progress: An increase in calorie content, an increase in protein consumption, a change in the ratio of macroelements.
    • With too fast fat set: Reducing calorie content, increased protein consumption, increase in fiber consumption.
    • Correction depending on the type of physique: Adaptation of the power plan to the features of the somatotype.
    • Correction depending on the level of activity: Adaptation of the power plan to changes in the level of physical activity.

  4. Maintenance of a power diary:

    • Benefit: Maintaining a diet helps to track the consumption of calories and macroelements, identify errors in nutrition and plan meals.
    • Methods: Using a paper diary or mobile application for tracking.
    • Accuracy: The importance of accurate and consistent maintenance of the power diary.

  5. Consultations with specialists:

    • Nutritionist/nutriologist: Consultations with a nutritionist or nutritionist to obtain individual nutrition recommendations.
    • Coach: Consultations with a trainer for developing an individual training program and adaptation of nutrition to the training process.
    • Doctor: Consultations with a doctor to exclude medical contraindications for sports nutrition.

  6. Long -term strategy:

    • A gradual set of mass: Maintaining a slow and stable pace of weight gain to minimize a set of fat.
    • The principle of stability: The development of a power plan that can be adhere to in the long term.
    • Healthy lifestyle: Maintaining a healthy lifestyle, including proper nutrition, regular training, sufficient sleep and stress management.

This structure and content provide detailed and comprehensive lighting of the topic of sports nutrition for a quick gain in the mass, covering all key aspects, from the basics of physiology and nutrients to specific strategies for nutrition planning and monitoring progress. The article is optimized for SEO through the use of relevant keywords and is structured for convenient reading and understanding.

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