Myths and the truth about sports nutrition for mass gain

Myths and the truth about sports nutrition for gaining mass: a guide based on scientific data and practice

Chapter 1: Fundamentals of a mass gain and the role of nutrition

A set of muscle mass, or hypertrophy, is a complex physiological process that requires an integrated approach that includes adequate training with burdens, sufficient rest and, most importantly, proper nutrition. Nutrition plays a decisive role in providing the body with the necessary building blocks (protein) and energy (calories) for the restoration and growth of muscle tissue. Without proper nutrition, even the most intense training program will not be able to lead to the desired results.

1.1. Key factors for a mass gain:

• Exhausting training: Regular training aimed at destroying muscle fibers stimulate the adaptation and growth of muscles. Progressive overload, that is, a gradual increase in the load (weight, repetitions, approaches), is the key principle of effective training.
• Calorius surplus: For muscle growth, it is necessary to consume more calories than the body consumes. This excess of calories provides the energy necessary for the synthesis of new muscle proteins.
• Sufficient protein consumption: Protein is a building material for muscles. Recommended protein consumption for gaining mass is 1.6-2.2 grams per kilogram of body weight per day.
• Adequate carbohydrate consumption: Carbohydrates are the main source of energy for training and help restore glycogen reserves in the muscles.
• Healthy fats: Fat play an important role in hormonal regulation and assimilation of fat -soluble vitamins.
• Rest and recovery: The muscles grow not during training, but during rest. A sufficient sleep (7-9 hours) and adequate restoration between training are necessary for maximum muscle growth.
• Hydration: Water plays an important role in many physiological processes, including protein synthesis. It is recommended to drink enough water during the day.

1.2. The role of macronutrients:

• Squirrels: Squirrels consist of amino acids, which are construction blocks for muscles. Different sources of protein have different amino acid value. Complete proteins contain all nine essential amino acids. Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes and soy products.
• Carbohydrates: Carbohydrates are the main source of energy for the body. They are divided into simple and complex. Complex carbohydrates (for example, whole grain products, vegetables and fruits) provide a more stable flow of energy than simple carbohydrates (for example, sugar and processed products).
• Fat: Fat play an important role in hormonal regulation, the assimilation of fat -soluble vitamins and energy provision. Unsaturated fats (for example, olive oil, avocados and nuts) are more useful than saturated and trans fats.

Chapter 2: Myths about sports nutrition for mass gain

Around sports nutrition there are many myths and delusions that can confuse even experienced athletes. In this section, we will consider the most common myths and present scientific evidence to separate the truth from fiction.

2.1. Myth 1: Sports nutrition is necessary for a mass gain.

• Reality: Sports nutrition can be a useful addition to the diet, but it is not absolutely necessary for gaining mass. You can successfully gain mass by using only whole products. The main attention should be paid to ensuring a sufficient amount of protein, calories and other necessary nutrients from various products. Sports nutrition can be useful for convenience, especially for people with a dense schedule or those who experience difficulties with the consumption of a sufficient amount of food.

2.2. Myth 2: The more protein, the better.

• Reality: Although the protein is necessary for gaining mass, the use of excessive amount of protein does not lead to a faster growth of muscles. The body can only learn a certain amount of protein at one meal. Excess protein can be transformed into glucose or fat, or simply eliminated from the body. Recommended protein consumption for gaining mass is 1.6-2.2 grams per kilogram of body weight per day. Exceeding this range is unlikely to bring additional advantages and can even lead to health problems, such as the load on the kidneys.

2.3. Myth 3: Creatine is harmful to health.

• Reality: Creatine is one of the most studied and safe sports additives. Numerous studies have shown that creatine is safe for most people when consumed in recommended doses. Creatine can cause a short-term increase in weight due to the delay of water in the muscles, but this is not a sign of health harm. Some people can experience light side effects, such as bloating or stomach disorder, but they usually pass over time. People with kidney diseases should consult a doctor before taking creatine.

2.4. Myth 4: Protein cocktails must be drunk immediately after training (“Anabolic window”).

• Reality: The concept of the “anabolic window” is exaggerated. Although protein consumption after training can contribute to the restoration and growth of muscles, the protein consumption time is not as critical as previously thought. It is more important to ensure sufficient protein consumption during the day. Protein consumption within a few hours after training will probably have a similar effect. A protein cocktail can be a convenient way to get protein after training, but this is not necessary.

2.5. Myth 5: Fat makes you fat.

• Reality: Fat is an important macronutrian necessary for hormonal regulation, assimilation of fat -soluble vitamins and energy provision. The use of too large calories from any source, including fat, can lead to weight gain. However, the use of healthy fats, such as unsaturated fats, can be healthy and even contribute to weight loss. It is important to choose the right sources of fat and use them in moderation.

2.6. Myth 6: Carbohydrates are harmful to gain mass.

• Reality: Carbohydrates are the main source of energy for training and help restore glycogen reserves in the muscles. Limiting carbohydrates can lead to a decrease in energy and a deterioration in training performance. It is important to choose complex carbohydrates, such as whole grain products, vegetables and fruits, which provide a stable flow of energy and are rich in nutrients. Simple carbohydrates, such as sugar and processed products, should be consumed in moderate quantities.

2.7. Myth 7: Sports nutrition is suitable only for professional athletes.

• Reality: Sports nutrition can be useful for everyone who is engaged in physical exercises and seeks to improve their results or gain mass. However, it is important to choose additives that correspond to your goals and needs. Beginners should start with basic additives, such as protein powder and creatine, and gradually add other additives as necessary.

2.8. Myth 8: Natural additives are always better than synthetic.

• Reality: The term “natural” does not always mean “better.” Some natural additives can be ineffective or even dangerous. It is important to conduct research and choose additives from trusted manufacturers who have passed independent testing. Synthetic additives can be as effective and safe as natural if they are produced in accordance with appropriate standards.

2.9. Myth 9: Sports nutrition is a magic tablet for a weight gain.

• Reality: Sports nutrition is not a replacement for proper nutrition, training and rest. It can be a useful addition, but will not replace the basis. There is no magic pill for gaining mass. To achieve results requires a sequence, discipline and hard work.

2.10. Myth 10: Women do not need sports nutrition to gain mass.

• Reality: Women can extract the same benefit from sports nutrition as men. The principles of the mass of mass are the same for both sexes: adequate training, calorie surplification and sufficient protein consumption. Women may need a slightly smaller number of calories and protein than men, but sports nutrition can be useful for providing these needs.

Chapter 3: The best additives for gaining mass: scientific evidence and practical recommendations

There is a wide range of sports additives that can help in a mass set. In this section, we will consider the most effective and scientifically sound additives, as well as provide practical recommendations for their use.

3.1. Protein powder:

• What is this: Protein powder is a convenient and effective way to increase protein consumption. There are several types of protein powder, including serum protein, casein, soy protein and rice protein.
• How does this work: Protein provides the body with amino acids necessary for the restoration and growth of muscle tissue.
• Dosage: 20-40 grams of protein after training or between meals.
• Advantages: Convenience, rapid assimilation (especially serum protein), improvement of muscle recovery, increase in protein synthesis.
• Recommendations: Serum protein is a popular choice due to its high biological value and rapid assimilation. Casein is a protein of slow assimilation and is best suited for consumption before bedtime.

3.2. Creatine:

• What is this: Creatine is a natural substance contained in the muscles. It plays an important role in the production of energy during intense exercises.
• How does this work: Creatine increases phosphocratin reserves in the muscles, which allows more energy to produce during training.
• Dosage: 5 grams per day, or the loading phase (20 grams per day for 5-7 days), followed by a maintenance dose (5 grams per day).
• Advantages: Increase in strength and power, improvement of endurance, increase in muscle volume, acceleration of recovery.
• Recommendations: Creatine Monohydrate is the most studied and affordable form of creatine. Some people prefer creatine ethyl ether or creatine hydrochloride, but studies show that they are no more effective than creatine monohydrate.

3.3. BCAA (amino acids with an extensive chain):

• What is this: BCAA consist of three irreplaceable amino acids: leucine, isolacin and valine. They play an important role in protein synthesis and muscle restoration.
• How does this work: BCAA can help reduce muscle damage during training and accelerate recovery.
• Dosage: 5-10 grams to, during or after training.
• Advantages: Reducing muscle damage, acceleration of recovery, decreased muscle soreness, a possible increase in protein synthesis.
• Recommendations: BCAA can be especially useful during intense training or in conditions of calorie deficiency. However, if you consume a sufficient amount of protein, an additional BCAA may not bring significant advantages.

3.4. Heiner:

• What is this: Gainer is a mixture of protein, carbohydrates and fats. It is designed to ensure a large number of calories for people who experience difficulties with a set of mass.
• How does this work: Gainer provides the body with the necessary calories and nutrients for muscle growth.
• Dosage: Depends on the calorie content and needs of a person. Follow the instructions on the packaging.
• Advantages: A convenient way to increase calorie intake, especially for people with quick metabolism or those who experience difficulties with the consumption of a sufficient amount of food.
• Recommendations: Choose gainers with high -quality sources of protein and carbohydrates. Be careful with geners that contain a large amount of sugar.

3.5. Beta-Alanine:

• What is this: Beta-Alanin is an amino acid that helps to increase the level of carnosine in the muscles. Carnosine acts as a buffer, neutralizing acid, which accumulates in the muscles during intense exercises.
• How does this work: Beta-Alanin can help improve endurance and delay the onset of fatigue.
• Dosage: 2-5 grams per day, divided into several tricks.
• Advantages: Improving endurance, delay in the onset of fatigue, increase in force and power.
• Recommendations: Beta-Alanin can cause a tingling sensation in the skin (paresthesia), which is a harmless side effect. Dose separation into several techniques can help reduce this effect.

3.6. Citrullin Malat:

• What is this: Citrullin Malat is an amino acid that can help improve blood flow and reduce muscle soreness.
• How does this work: Citrullin Malat turns into Arginine in the body, which is the predecessor of nitrogen oxide. Nitrogen oxide expands blood vessels, improving the blood flow and the delivery of oxygen and nutrients to the muscles.
• Dosage: 6-8 grams before training.
• Advantages: Improving blood flow, decreased muscle soreness, increased endurance.
• Recommendations: Citrullin Malat can be especially useful for people involved in high -intensity exercises.

3.7. HMB (beta-gidroxy beta-methyllbut):

• What is this: HMB is a metabolite for leicin amino acids. It can help reduce muscle destruction and increase protein synthesis.
• How does this work: HMB can help maintain muscle mass during stressful situations, such as intense training or calories deficiency.
• Dosage: 3 grams per day, divided into several tricks.
• Advantages: Reducing muscle destruction, increasing protein synthesis, acceleration of recovery.
• Recommendations: HMB can be especially useful for beginners or people returning to training after a break.

3.8. Vitamins and minerals:

• What is this: Vitamins and minerals play an important role in many physiological processes, including muscle growth, restoration and energy production.
• How does this work: Vitamins and minerals act as cofactors for enzymes that participate in metabolism.
• Dosage: In accordance with the recommended dietary standards (RDA).
• Advantages: Optimization of health and productivity, improvement of recovery, support for muscle growth.
• Recommendations: Make sure you get a sufficient amount of vitamins and minerals from your diet. If necessary, consider the possibility of taking polyvitamins. Vitamin D, magnesium and zinc are especially important for muscle health.

Chapter 4: Drawing up a power plan for gaining mass: Practical Guide

Drawing up an effective power plan is the key to a successful mass of mass. In this section, we will provide a practical guide to draw up a power plan that will meet your individual needs and goals.

4.1. Calorie definition:

• Calculation of basic metabolism (BMR): BMR is the number of calories that your body consumes at rest. There are several formulas for calculating the BMR, for example, the Harris-Benedict formula or the formula of Myffline-sanor.
• Determining the level of activity: Multiply your BMR by the activity coefficient to determine the total number of calories that you spend on day (TDEE). Activity coefficients vary from 1.2 (sedentary lifestyle) to 1.9 (very active lifestyle).
• Creating calories surplus: Add 250-500 calories to your TDee to create a calorie test necessary for gaining mass. Start with a small surplus and gradually increase it as necessary.

4.2. Distribution of macronutrients:

• Protein: 1.6-2.2 grams per kilogram of body weight per day.
• Carbohydrates: 4-5 grams per kilogram of body weight per day.
• Fat: 0.8-1 grams per kilogram of body weight per day.

4.3. Eating frequency:

• Optimal frequency: There are no strict rules regarding the frequency of eating. It is important to ensure sufficient protein consumption during the day and distribute food meals in such a way that it corresponds to your graphics and preferences.
• Recommendations: 3-6 meals per day. Turn on the protein source in each meal. Consume protein and carbohydrates after training.

4.4. Choosing products:

• Squirrels: Meat (beef, pork, chicken, turkey), fish (salmon, tuna, cod), eggs, dairy products (milk, yogurt, cottage cheese), legumes (beans, lentils, peas), soy products (tofu, pace).
• Carbohydrates: Whole grain products (oats, cinema, brown rice, whole grain bread), vegetables (broccoli, spinach, sweet potatoes), fruits (apples, bananas, berries).
• Fat: Olive oil, avocados, nuts (almonds, walnuts, cashews), seeds (linen, chia, sunflower), fatty fish (salmon, mackerel, herring).

4.5. An example of a diet for a day (for a person weighing 75 kg):

• Breakfast: Ovsyanka (50 g) with berries (100 g) and protein powder (30 g), nuts (30 g).
• Snack: Greek yogurt (200 g) with fruits (100 g).
• Dinner: Chicken breast (150 g) with brown rice (100 g) and vegetables (200 g).
• Snack: Protein bar.
• Dinner: Salmon (150 g) with potatoes (200 g) and vegetables (200 g).
• Before going to bed: Casein protein (30 g).

4.6. Tracking progress and adjusting the plan:

• Regular weighing and measurement: Weigify and measure the girth of the waist, hips and other parts of the body every week or two.
• Photos: Take photos of your body every month to track visual changes.
• Plan adjustment: If you do not gain mass, increase calories. If you gain too much fat, reduce calorie intake. Correct the ratio of macronutrients as necessary.

Chapter 5: common errors in nutrition for gaining mass and ways to avoid them

Even if there is a well -compiled food plan, you can make errors that can slow down progress. In this section, we will consider the most common nutrition errors for a mass of mass and provide ways to avoid them.

5.1. Insufficient calorie intake:

• Error: Insufficient calorie intake is the most common cause of the lack of progress in the mass of mass.
• Decision: Exactly calculate your calorie needs and make sure that you consume a sufficient number of calories to create a surplus. Track the calorie intake and adjust it as necessary.

5.2. Insufficient protein consumption:

• Error: Protein is a building material for muscles. Insufficient protein consumption can slow down or stop muscle growth.
• Decision: Make sure that you consume a sufficient amount of protein (1.6-2.2 grams per kilogram of body weight per day). Turn on the protein source in each meal.

5.3. Too much consumption of “empty” calories:

• Error: The use of a large number of processed products, sugar and other “empty calories can lead to an increase in fat mass and a deterioration in health.
• Decision: Focus on the use of whole, unprocessed products rich in nutrients. Limit the consumption of processed products, sugar and alcohol.

5.4. Lack of hydration:

• Error: Water plays an important role in many physiological processes, including protein synthesis. The lack of hydration can slow down the restoration and growth of muscles.
• Decision: Drink enough water during the day. Follow the color of your urine-it should be light yellow.

5.5. Lack of planning:

• Error: The lack of a power plan can lead to an impulsive choice of unhealthy food and insufficient consumption of the necessary nutrients.
• Decision: Make a food plan for a week in advance and adhere to it. Prepare your meals and snacks in advance.

5.6. Lack of sleep:

• Error: Sleep plays an important role in the restoration and growth of muscles. The lack of sleep can slow down progress and increase the risk of injuries.
• Decision: Strive by 7-9 hours of sleep at night. Create a regular sleep mode.

5.7. Ignoring micronutrients:

• Error: Micronutrients (vitamins and minerals) play an important role in many physiological processes, including muscle growth, restoration and energy production.
• Decision: Make sure you get a sufficient amount of vitamins and minerals from your diet. If necessary, consider the possibility of taking polyvitamins.

5.8. Too fast a set of mass:

• Error: Too fast a set of mass can lead to an increase in fat mass and a deterioration in health.
• Decision: Get the mass gradually (0.25-0.5 kg per week). Track your body composition and adjust your power plan as necessary.

5.9. Blind following diets:

• Error: Blind following diets without taking into account individual needs and goals can lead to undesirable results.
• Decision: Make a power plan that meets your individual needs and goals. Listen to your body and adjust your plan as necessary.

5.10. Lack of sequence:

• Error: Incomprehensibility in nutrition and training can slow down or stop progress.
• Decision: Be consistent in your efforts. Follow your nutrition and training plan regularly.

Chapter 6: Nutrition for various types of physique (ectomorph, mesomorph, endomorph)

Different types of physique (somatotypes) react differently to nutrition and training. In this section, we will consider nutritional features for each type of physique.

6.1. Ectomorph:

• Features: A thin physique, quick metabolism, difficulties with a set of mass.
• Nutrition recommendations:
  • A higher calorie surplus (500-750 calories per day).
  • Higher carbohydrate consumption (5-6 grams per kilogram of body weight per day).
  • Frequent meals (5-6 times a day).
  • The use of a genener can be useful.
  • Focus on products with high calorie content, such as nuts, seeds, avocados and oils.

6.2. Mesomorph:

• Features: Muscular physique, moderate metabolism, easily gains mass and loses fat.
• Nutrition recommendations:
  • Moderate calorie surplus (250-500 calories per day).
  • Moderate consumption of carbohydrates (4-5 grams per kilogram of body weight per day).
  • 3-5 meals per day.
  • A balanced ratio of macronutrients.
  • Focus on high -quality sources of protein, carbohydrates and fats.

6.3. Endomorph:

• Features: Rounded physique, slow metabolism, easily gains fat.
  • Nutrition recommendations:
  • A small calorie surplus (250-500 calories per day).
  • Lower carbohydrate consumption (3-4 grams per kilogram of body weight per day).
  • Higher protein consumption (1.8-2.2 grams per kilogram of body weight per day).
  • 3-5 meals per day.
  • Focus on products with low glycemic index (GI).
  • Avoid processed products, sugar and alcohol.

Chapter 7: Sports nutrition and vegetarianism/veganism for mass gain

A set of mass can be a difficult task for vegetarians and vegans, since they should provide sufficient protein consumption from plant sources. In this section, we will consider nutrition strategies and supplements that can help vegetarians and vegans gain mass.

7.1. Plant sources of protein:

• Legumes (beans, lentils, peas): A rich source of protein and fiber.
• Soy products (tofu, pace, edamama): A full -fledged protein source containing all nine essential amino acids.
• Quinoa: Full grain, rich in protein and fiber.
• Nuts and seeds (almonds, walnuts, chia seeds, flax seeds): A good source of protein and healthy fats.
• Plant protein powders (soy protein, rice protein, pea protein): A convenient way to increase protein consumption.

7.2. Combining plant proteins:

• Additional amino acids: Plant proteins often do not contain all nine essential amino acids in sufficient quantities. Combining various plant proteins can help ensure all the necessary amino acids.
• Examples of combinations: Rice and legumes, corn and legumes, nuts and seeds with whole grains.

7.3. Sports nutrition for vegetarians and vegans:

• Plant protein powders: Soy protein, rice protein, pea protein, protein from pumpkin seeds.
• Creatine: Vegans and vegetarians often have a lower level of creatine in the muscles, so taking creatine can be especially useful.
• BCAA: Plant proteins can be less rich in BCAA than animal proteins, so the BCAA intake can be useful during intense training.
• Vitamin B12: Vitamin B12 is contained only in animal products, so vegans need to take vitamin B12 additives.
• Iron: Vegetable iron (non -meter iron) is absorbed worse than the animal of iron (hemic iron), so vegetarians and vegans need to consume products rich in iron, and combine them with products rich in vitamin C, to improve absorption.
• Omega-3 fatty acids: Vegans need to receive omega-3 fatty acids from plant sources, such as flax seeds, chia seeds and walnuts. You can also consider taking Omega-3 additives from algae.

7.4. An example of a power plan for a vegan for gaining mass (for a person weighing 75 kg):

• Breakfast: Tofu is a chopper (200 g) with vegetables (100 g) and whole grain toast (2 slices).
• Snack: A protein cocktail based on pea protein (30 g) with a banana and almond milk.
• Dinner: Lenthic soup (400 g) with whole grain bread (2 slices) and salad (200 g).
• Snack: Nuts and seeds (50 g) with an apple.
• Dinner: Pace (150 g) with a movie (100 g) and vegetables (200 g).
• Before going to bed: Soy yogurt (200 g) with berries.

Chapter 8: Sports nutrition and age: adaptation of power to gain mass at different ages

The needs for nutrition for gaining mass are changing with age. In this section, we will consider the features of the power to gain mass at different ages.

8.1. Young people (18-25 years old):

• Features: Fast metabolism, high hormone levels, optimal conditions for muscle growth.
• Nutrition recommendations: Providing a sufficient amount of calories and protein to support the rapid growth of muscles. Focus on high -quality sources of food and adequate restoration.

8.2. Adults (26-40 years):

• Features: Metabolism begins to slow down, the level of hormones gradually decreases.
• Nutrition recommendations: More attentive control over the consumption of calories and macronutrients. Maintaining a sufficient level of protein and physical activity to preserve muscle mass.

8.3. People over 40 years old:

• Features: Metabolism is significantly slowed down, the level of hormones decreases, the risk of muscle mass (sarcopenia) is increased.
• Nutrition recommendations: Increase in protein consumption (2-2.5 grams per kilogram of body weight per day) to prevent muscle mass loss. Reception of additives, such as creatine and HMB, can be useful. Focus on burial exercises to stimulate muscle growth. Provide sufficient consumption of vitamin D and calcium for bone health.

Chapter 9: Scientific research and sources of information about sports nutrition

To obtain reliable information about sports nutrition, it is important to refer to scientific research and authoritative sources.

9.1. Scientific databases:

• PubMed: Free database of biomedical articles provided by the US National Medical Library.
• Google Scholar: Search system specializing in the scientific literature.