The best products of sports nutrition for mass gain
I. Fundamentals of a set of muscle mass: food and training
A set of muscle mass is a complex process that requires an integrated approach that includes competent training and adequate nutrition. Simple consumption of a large number of calories will not lead to the desired result if the correct ratio of macronutrients is not observed and sufficient load on the muscles will not be ensured.
A. The role of macronutrients:
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Protein: Protein – building material for muscles. During training, muscle fibers are damaged, and protein is necessary for their restoration and 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. Sources of protein: meat (beef, chicken, pork), fish (salmon, tuna, cod), eggs, dairy products (cottage cheese, milk, yogurt), legumes (beans, lentils), tofu, nuts and seeds.
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Carbohydrates: Carbohydrates are the main source of energy for the body. During intense training, muscles use glycogen (stored carbohydrate) as a fuel. Sufficient carbohydrate consumption provides training energy and helps to restore glycogen reserves. The choice of carbohydrates should be based on complex carbohydrates with a low glycemic index, such as oatmeal, brown rice, film, whole grain bread, fruits and vegetables. These carbohydrates provide a gradual release of energy and help maintain a stable blood sugar.
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Fat: Fats are necessary for hormonal balance, in particular for the production of testosterone, which plays an important role in muscle growth. Choose healthy fats such as mono -saturated (olive oil, avocados, nuts) and polyunsaturated (fish oil, linseed oil, chia seeds). Limit the consumption of saturated and trans fats contained in processed foods and fried foods.
B. The importance of training:
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Power training: Power training is the main stimulus for muscle growth. Perform exercises aimed at working out all the main muscle groups (chest, back, legs, shoulders, arms). Use progressive overload, gradually increasing weight, the number of repetitions or approaches.
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Training frequency: The optimal frequency of training depends on the level of preparation and individual characteristics of the body. For beginners, it is recommended to train 2-3 times a week, for more experienced-3-5 times a week.
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Rest and recovery: Rest and restoration are as important as training. During rest, the muscles are restored and grow. Provide yourself enough sleep (7-9 hours a day) and give the muscles the time to restore between training.
II. Types of sports nutrition for mass gain
Sports nutrition can help optimize the process of gaining muscle mass, providing the body with the necessary nutrients in a convenient and concentrated form. However, it is important to understand that sports nutrition is an addition to the main diet, and not its replacement.
A. Protein:
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Wastein protein: Serum protein is the most popular type of protein, quickly absorbed and contains all the necessary amino acids. It is ideal for consumption after training to quickly restore muscle fibers. There are various types of serum protein:
- Wastein serum concentrate: Contains about 70-80% protein, a small amount of fat and carbohydrates. This is the most affordable and popular type of serum protein.
- Wasteen protein isolate: Contains more than 90% protein, the minimum amount of fat and carbohydrates. Suitable for people with lactose intolerance.
- Hydrolysis of serum protein: The protein, which has undergone partial split into amino acids, which provides even faster assimilation.
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Casein: Casein is a slowly absorbed protein that provides the body with amino acids for a long time. It is ideal for consumption before bedtime to prevent catabolism (muscle destruction) during sleep.
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Soy protein: Soy protein is a plant source of protein containing all the necessary amino acids. It is suitable for vegetarians and vegans.
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Egg protein: Egg protein is a high -quality protein source containing all the necessary amino acids. It is well absorbed and does not contain lactose.
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Complex protein: A complex protein is a mixture of various types of protein, such as serum, casein and soy protein. It provides the body with amino acids for a long time, which makes it a convenient option for consumption at any time of the day.
B. Heiners:
Gainers are additives containing a large number of calories, carbohydrates and protein. They are intended for people who are difficult to gain weight, for example, due to rapid metabolism. Gainers may contain various sources of carbohydrates, such as Maltodesstrin, dextrose and oatmeal. It is important to choose gainers with high -quality sources of carbohydrates and protein, as well as low sugar content.
C. Creatine:
Creatine is a natural substance contained in the muscles. It plays an important role in energy exchange and helps to increase strength and endurance during training. Creatine also contributes to the delay of water in the muscles, which can lead to an increase in their volume. There are several types of creatine:
- Creatine Monogidrate: The most common and studied type of creatine.
- Creatin ESTIL ESTER: It is believed that it is better absorbed than creatine monohydrate, but studies have not confirmed this.
- Creatine hydrochlori: It dissolves well in water and can cause fewer problems with the stomach.
D. Amino acid BCAA:
BCAA (Branced-Chain Amino Acids) is amino acids with an extensive chain, including leicin, isolacin and valin. They play an important role in protein synthesis and muscle restoration. BCAA can help reduce muscle pain after training and improve recovery.
E. Glutamin:
Glutamine is an amino acid that plays an important role in the immune system and muscle restoration. During intensive training, glutamine levels in the body may decrease, which can lead to a decrease in immunity and a slowdown in recovery. Glutamine can help strengthen immunity and improve recovery after training.
F. Beta-Alanin:
Beta-Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine helps buffer acid in muscles, which can improve endurance and reduce fatigue during training.
G. Argin:
Arginine is an amino acid that is involved in the production of nitrogen oxide (No). NO helps to expand blood vessels, which improves blood flow and delivery of nutrients to muscles.
H. ZMA:
ZMA is a combination of zinc, magnesium and vitamin B6. Zinc and magnesium play an important role in hormonal balance and muscle restoration. Vitamin B6 helps to absorb zinc and magnesium.
III. How to choose and use sports nutrition
The choice of sports nutrition depends on individual goals, needs and budget. It is important to consider the following factors:
A. Goals:
Define your goals. If your goal is to gain muscle mass, then you need protein, geiner, creatine and BCAA amino acids. If your goal is to improve endurance, then beta-Alanin and Arginine may be useful to you.
B. Station:
Carefully study the composition of the product. Choose products with high -quality sources of protein and carbohydrates, as well as low sugar and artificial additives.
C. Reviews:
Read reviews of other users. This will help you get an idea of the quality and effectiveness of the product.
D. Manufacturer:
Choose products of famous and reliable manufacturers. This guarantees the quality and safety of the product.
E. Individual tolerance:
Start with small doses to check the individual tolerance of the product. If you have any side effects, stop using the product and consult your doctor.
F. Rules accept:
- Protein: Protein is recommended to be taken after training in order to quickly restore muscle fibers, as well as during the day to provide the body with enough protein.
- Heiner: Heiner is recommended to be taken between meals or after training in order to increase calorie intake and provide the body with energy.
- Creatine: Creatine can be taken both with the loading phase (20 grams per day for 5-7 days), and without it (3-5 grams per day).
- Amino acid BCAA: BCAA amino acids are recommended to be taken before, during and after training, to improve muscle restoration.
- Glutamine: Glutamine is recommended to be taken after training and before bedtime in order to strengthen immunity and improve recovery.
- Beta-Alanine: Beta-alanine is recommended to be taken during the day in small doses to avoid tingling.
- Arginine: Arginine is recommended to be taken before training to improve blood flow and delivery of nutrients to muscles.
- Zma: ZMA is recommended to be taken before bedtime to improve hormonal balance and muscle restoration.
IV. An example of a diet for a set of muscle mass using sports nutrition
The presented diet is an example and can be adjusted in accordance with individual needs and goals. It is important to consider your weight, level of activity and metabolism.
An example of a diet for a person weighing 75 kg:
- Calorie content: 3500 kcal
- Protein: 150 grams (2 grams per kg of body weight)
- Carbohydrates: 450 grams
- Fat: 80 grams
Eating 1 (breakfast):
- Oatmeal (100 grams) with fruits (apple, banana) and nuts (30 grams)
- Eggs of 3 eggs
- Portion of serum protein (30 grams)
Eating 2 (snack):
- Cottage cheese (200 grams) with berries
- A handful of nuts (30 grams)
Eating 3 (lunch):
- Chicken breast (150 grams)
- Brown rice (150 grams)
- Vegetable salad (cucumbers, tomatoes, pepper)
Eating 4 (snack):
- Heiner (50 grams) with water or milk
- Fruit (banana)
Eating 5 (dinner):
- Salmon (150 grams)
- Baked potatoes (200 grams)
- Vegetables (broccoli, asparagus)
Eating 6 (before bedtime):
- Casein protein (30 grams) with water or milk
Sports nutrition:
- Creatine: 3-5 grams per day
- BCAA: 5 grams to, during and after training
- Glutamine: 5 grams after training and before bedtime
V. common errors when using sports nutrition
A. Calorie lack:
The most common mistake is insufficient calorie consumption. To gain muscle mass, you need to consume more calories than you spend.
B. The lack of protein:
Insufficient protein consumption is another common mistake. Protein is necessary for the restoration and growth of muscles.
C. Improper choice of sports nutrition:
The choice of sports nutrition that does not meet your goals and needs.
D. Abuse of sports nutrition:
Sports nutrition is an addition to the main diet, and not its replacement. Do not abuse sports nutrition and pay sufficient attention to good nutrition.
E. Lack of training:
Sports nutrition will not replace training. For a set of muscle mass, it is necessary to regularly engage in strength training.
F. lack of sleep and rest:
The lack of sleep and rest can slow down the restoration and growth of muscles.
G. insufficient water use:
Water is necessary for all processes in the body, including muscle growth. Use enough water during the day.
VI. Safety of sports nutrition
In general, sports nutrition is safe for most people with proper use. However, it is important to consider the following factors:
- Quality product: Choose products of famous and reliable manufacturers.
- Dosage: Follow the recommended dosage indicated on the packaging.
- Individual tolerance: Start with small doses to check the individual tolerance of the product.
- Contraindications: Consult a doctor if you have any diseases or take medications.
VII. Alternative sources of nutrients for mass gain
If you prefer not to use sports nutrition, you can get all the necessary nutrients from natural products.
- Protein: Meat, fish, eggs, dairy products, legumes, tofu, nuts and seeds.
- Carbohydrates: Oatmeal, brown rice, film, whole grain bread, fruits and vegetables.
- Fat: Olive oil, avocados, nuts, fish oil, linseed oil, chia seeds.
VIII. Conclusion
A set of muscle mass is a complex process that requires an integrated approach that includes competent training, adequate nutrition and enough rest. Sports nutrition can help optimize this process, providing the body with the necessary nutrients in a convenient and concentrated form. However, it is important to understand that sports nutrition is an addition to the main diet, and not its replacement. The correct choice and use of sports nutrition, as well as compliance with all recommendations will help you achieve the desired results and build a strong and healthy body.