How sports nutrition helps to gain mass

How sports nutrition helps to gain mass: complete leadership

1. Fundamentals of a set of mass: energy balance and macronutrients

A set of muscle mass, also known as hypertrophy, is a complex physiological process that requires compliance with several key conditions. The creation of a positive energy balance is of paramount importance. This means that you should consume more calories than you burn. These additional calories provide the energy necessary for the construction of new muscle fibers. Calorie deficiency, on the contrary, will prevent a set of mass, since the body will use existing energy reserves, including muscle tissue, to maintain its functions.

However, a simple increase in the calorie content of the diet is not enough. The quality of calorie consumed plays a critical role. Macronutrients – proteins, carbohydrates and fats – are building body blocks and energy sources, and each of them performs certain functions necessary for muscle growth.

1.1. Protein: building material for muscles

Protein is the cornerstone of muscle hypertrophy. It consists of amino acids, which are the main components of muscle tissue. In physical exertion, especially strength training, muscle fibers are subjected to micro -aggregates. Protein coming with food is used to restore and restore these damage, which leads to muscle growth.

The recommended daily protein consumption rate for people seeking to gain muscle mass is from 1.6 to 2.2 grams per kilogram of body weight. This figure can vary depending on the intensity of training, age, gender and individual characteristics of metabolism.

Springs of protein:

• Animals: Meat (beef, chicken, turkey), fish (salmon, tuna, cod), eggs, dairy products (milk, cottage cheese, yogurt).
• Vegetable: Legumes (beans, lentils, chickpeas), tofu, pace, film, nuts and seeds.

It is important to ensure sufficient and uniform flow of protein during the day to maintain the constant synthesis of protein in the muscles.

1.2. Carbohydrates: Energy for training and recovery

Carbohydrates are the main source of energy for the body, especially during intense physical exertion. They break down to glucose, which is used by muscles as fuel. In addition, carbohydrates play an important role in restoration after training, replenishing glycogen reserves in the muscles (form of glucose storage). Sufficient carbohydrate consumption provides energy for intense training and accelerates the recovery process, which, in turn, contributes to muscle growth.

Recommended carbohydrate consumption for a mass gain is from 4 to 7 grams per kilogram of body weight per day. This value can vary depending on the level of activity and metabolism.

Sources of carbohydrates:

• Complex carbohydrates: Groups (oatmeal, buckwheat, rice, film), whole grain bread, potatoes, battles, vegetables.
• Simple carbohydrates: Fruits, honey, sports drinks (use after training to quickly replenish glycogen reserves).

It is important to choose mainly complex carbohydrates that provide a longer and stable energy of energy. Simple carbohydrates are best used after training for quick recovery.

1.3. Fat: hormones and general health

Fats often unfairly demonize, but they play an important role in maintaining health and hormonal balance necessary for muscle growth. Fats participate in the synthesis of hormones, including testosterone, which is a key hormone for muscle increasing. In addition, fats are necessary for the assimilation of fat -soluble vitamins (A, D, E, K) and maintaining the health of cell membranes.

Recommended fat consumption is from 0.8 to 1.2 grams per kilogram of body weight per day. It is important to give preference to useful fats, such as unsaturated fats.

Sources of fat:

• Unsaturated fats: Avocado, nuts (almonds, walnuts, cashews), seeds (chia, linen, sunflower), olive oil, fish oil.
• Saturated fats: Meat, dairy products (moderately).

The consumption of trans fats, which are contained in processed products, fried products and margarine, should be limited.

2. Sports nutrition: tools for optimizing a mass gain

Sports nutrition is a group of products developed to support physical activity and achieve sports goals, including a set of muscle mass. It is important to understand that sports nutrition is not a magic tablet and will not replace a balanced diet and regular training. However, properly selected additives can help optimize the process of gaining mass, providing the body with the necessary nutrients in a convenient and effective form.

2.1. Protein: A convenient way to increase protein consumption

Protein powders are the most popular and widely used additive for gaining mass. They are a concentrated protein source that is easy to add to the diet, especially when it is difficult to get a sufficient amount of protein from ordinary food.

Types of protein:

• Wastein protein: It is quickly absorbed, ideal for admission after training in order to quickly deliver amino acids to the muscles for recovery and growth. There are various forms of serum protein:
  • Concentrate: Contains about 70-80% protein, as well as a small amount of fats and carbohydrates. This is the most affordable and popular form.
  • Izolat: Contains more than 90% of protein, practically does not contain fats and carbohydrates. Suitable for people with intolerance to lactose or those who monitor the number of calories.
  • Hydrolyzat: The protein is split into smaller peptides, which provides even faster assimilation.
• Casein: Slowly absorbed, ideal for admission before bedtime to ensure the constant flow of amino acids into the muscles during the night.
• Egg protein: A great source of protein with a full amino acid profile. It is well absorbed, but it can be more expensive than whey protein.
• Plant proteins: Ideal for vegetarians and vegans. These include soy protein, pea protein, rice protein and hemp protein. It is important to choose a combination of plant proteins in order to provide a complete amino acid profile.

How to take protein:

• After training: 20-40 grams of serum protein for rapid recovery and muscle growth.
• Between meals: 20-30 grams of protein to maintain the constant flow of amino acids into the muscles.
• Before going to bed: 30-40 grams of casein for the slow and prolonged receipt of amino acids during the night.

2.2. Creatine: Improving the strength and volume of muscles

Creatine is one of the most studied and effective additives to increase the strength and volume of muscles. It is naturally contained in the body and is involved in energy metabolism. Creatine increases the reserves of ATP (adenosine triphosphate) in the muscles, which is the main source of energy for short and intense loads, such as weight lifting. This allows you to train with greater intensity and volume, which leads to an increase in muscle mass.

Types of creatine:

• Creatine Monogidrate: The most common and affordable form of creatine. Effective and well studied.
• Creatine Hydrochloride (HCL): It is believed that it is better dissolved in water and absorbed, but studies do not always confirm this advantage.
• Other forms: Creatin ESTIL ESTER, CREATITIN MALAT and others. The effectiveness of these forms is not proven as convincingly as creatine monohydrate.

How to take creatine:

• Download phase (optional): 20 grams per day, divided into 4 doses, within 5-7 days. This allows you to quickly saturate the muscles with creatin.
• Supporting dose: 3-5 grams per day constantly.

Creatine can be taken at any time of the day. It is important to drink enough water (at least 2-3 liters per day) when taking creatine.

2.3. Gainers: increased calorie content of the diet

Gainers are additives containing a mixture of carbohydrates, proteins and fats. They are intended to increase the calorie content of the diet and facilitate the gain of the mass, especially for people who are difficult to consume a sufficient number of calories from ordinary food.

Types of geners:

• Gainers with a high carbohydrate content: They contain more carbohydrates than protein. Suitable for people who are difficult to gain weight due to rapid metabolism.
• Gainers with a balanced content of carbohydrates and protein: They contain approximately the same amount of carbohydrates and protein. Suitable for most people seeking to gain muscle mass.
• Heyner with a high protein content: They contain more protein than carbohydrates. Suitable for people who already consume a sufficient amount of carbohydrates from ordinary food.

How to take a geiner:

• Between meals: To increase the total calorie content of the diet.
• After training: To restore glycogen reserves and delivery of amino acids to the muscles.

It is important to choose a gainer with high -quality ingredients and a balanced composition. The ratio of carbohydrates, proteins and fats should be taken into account in accordance with individual needs.

2.4. BCAA amino acids: restoration and prevention of muscle destruction

Amino acids with an extensive chain (BCAA) – leucine, isolacin and valin – are indispensable amino acids that play an important role in the synthesis of protein and prevent the destruction of muscle tissue. They are metabolized directly in the muscles, and not in the liver, which makes them a quick source of energy during training. BCAA can help reduce muscle pain after training and accelerate recovery.

How to accept BCAA:

• Before training: 5-10 grams to protect muscles from destruction.
• During training: 5-10 grams to maintain energy and reduce muscle fatigue.
• After training: 5-10 grams for the restoration and growth of muscles.

BCAA can be taken in the form of powder, capsules or tablets.

2.5. Beta-Alanin: Increase in endurance

Beta-Alanin is an indispensable amino acid that is involved in the synthesis of carnosine in the muscles. Carnosine acts as a buffer, neutralizing the acidity in the muscles, which occurs during intense loads. This allows you to train longer and with greater intensity, which, in turn, contributes to muscle growth. Beta-Alanin can be especially useful for athletes involved in high-intensity training, such as crossfit, Hiit and sprints.

How to take beta-alanine:

• 3-6 grams per day, divided into several tricks.

Beta-Alanin can cause a tingling sensation in the skin (paresthesia), which is harmless and passes over time.

2.6. L-carnitine: Fat transportation for energy

L-carnitine is an amino acid that plays an important role in transporting fatty acids to mitochondria, where they are used to produce energy. L-carnitine can help increase endurance and reduce muscle pain after training. It can also contribute to fat burning, although this effect is not always expressed.

How to take L-carnitine:

• 500-2000 mg per day.

L-carnitine can be taken in the form of capsules, tablets or liquids.

2.7. Vitamins and minerals: support for general health and performance

Vitamins and minerals are necessary to maintain general health and normal functioning of the body. They participate in many metabolic processes, including protein synthesis, energy exchange and tissue restoration. The deficiency of vitamins and minerals can negatively affect productivity and slow down progress in a set of muscle mass.

Important vitamins and minerals for gaining mass:

• Vitamin D: It is important for the health of bones, the immune system and protein synthesis.
• B vitamins B: Participate in the energy exchange and synthesis of protein.
• Magnesium: It is necessary for the work of muscles, the nervous system and energy metabolism.
• Zinc: It is important for the synthesis of testosterone and the immune system.
• Calcium: It is necessary for the health of bones and muscle work.
• Iron: It is important for transporting oxygen in blood and energy.

It is important to ensure sufficient consumption of vitamins and minerals from food or using multivitamin complexes.

3. Message training program

Sports nutrition can help optimize the process of gaining mass, but without the correct training program, its effectiveness will be limited. Power training is a key factor stimulating muscle growth.

3.1. The principles of strength training for hypertrophy:

• Progressive overload: A gradual increase in weight, the number of repetitions or approaches in training in order to constantly stimulate muscles to growth.
• Repeter range: Performing exercises in the range of 6-12 repetitions for optimal hypertrophy.
• Multivated exercises: The inclusion of exercises that use several muscle groups at the same time, such as squats, bench press, deadlift and pull -ups. These exercises stimulate the release of anabolic hormones, which contributes to muscle growth.
• Isolating exercises: The inclusion of exercises that focus on one muscle group, such as biceps of flexion, extension triceps and lifting into caviar. These exercises help to work out individual muscles and improve their shape.
• Rest: Providing sufficient rest between training to restore muscles. It is recommended to train each muscle group 2-3 times a week with a sufficient interval for recovery.

3.2. An example of a training program for gaining mass:

This program is an example and can be adapted in accordance with individual needs and level of training.

• Day 1: chest 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 approaches of 10-15 repetitions
  • Back of a narrow grip: 3 approaches of 8-12 repetitions
  • Extension of the hands on triceps from the upper block: 3 sets of 10-15 repetitions
  • French bench press: 3 approaches of 10-15 repetitions
• Day 2: back and biceps
  • Pulling up (or thrust of the upper block): 3 approach to failure
  • Rod traction in inclination: 3 approaches of 8-12 repetitions
  • Gantel’s thrust in inclination: 3 approaches of 8-12 repetitions
  • Horizontal Block Carry: 3 approaches of 10-15 repetitions
  • Biceps rises: 3 approaches of 8-12 repetitions
  • Lifting dumbbells to biceps: 3 approaches of 8-12 repetitions
  • Concentrated biceps beeps: 3 sets of 10-15 repetitions
• Day 3: Legs and shoulders
  • Squats with a bar: 3 approaches of 8-12 repetitions
  • Bearing legs: 3 approaches of 10-15 repetitions
  • Lugs: 3 sets of 10-15 repetitions for each leg
  • Fighting the legs in the simulator: 3 approaches of 10-15 repetitions
  • Extension of the legs in the simulator: 3 approaches of 10-15 repetitions
  • Standing Beng Starfish (or Arnold bench press): 3 approaches of 8-12 repetitions
  • Lifting dumbbells to the sides: 3 approaches of 10-15 repetitions
  • Lifting dumbbells in front of you: 3 approaches of 10-15 repetitions

3.3. Cardio training:

Cardio training can be useful to maintain the health of the cardiovascular system and control the fat mass, but they should be performed in moderation so as not to prevent the set of muscle mass. It is recommended to perform 2-3 cardio training per week lasting 20-30 minutes at a moderate pace.

4. Dream and recovery

Sleep and restoration are no less important factors for the recruitment of muscle mass than nutrition and training. During sleep, the body restores damaged muscle fibers and synthesizes new ones. The lack of sleep can lead to a decrease in testosterone levels, an increase in the level of cortisol (stress hormone), and a slowdown of progress in the mass set.

It is recommended to sleep at least 7-9 hours a day. It is also important to ensure a quality sleep by creating comfortable conditions in the bedroom (darkness, silence, coolness).

5. Individual approach

It is important to understand that there is no universal approach to the set of muscle mass. Each person is unique, and what works for one may not work for the other. It is important to experiment, listen to your body and adapt a diet, training program and recovery mode in accordance with individual needs and features.

6. Consultation with a specialist

If you have any questions or doubts about nutrition, training or sports supplements, it is recommended to consult a doctor, nutritionist or qualified coach. They will help you develop an individual plan, taking into account your needs, goals and health status.

7. Conclusion (not to use in the article in accordance with the conditions)

Instead of concluding, provide readers with the opportunity to ask questions in the comments and offer resources for further studying the topic.

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9. Additional tips:

• Be patient: A set of muscle mass is a long process that requires time and effort. Do not expect quick results.
• Be consistent: Adhere to diets, training programs and recovery mode.
• Track progress: Regularly measure the weight, body volumes and strength.
• Do not be afraid to experiment: Look for what works best for you.
• Enjoy the process: A set of muscle mass should be pleasant and interesting.

This article provides a comprehensive guide to using sports nutrition to support muscle growth. Remember to consult with a healthcare professional or certified trainer before making significant changes to your diet or exercise routine. Good luck!