Sports nutrition for gaining mass: how to choose the best

Section 1: Understanding the basics of a set of muscle mass and the role of sports nutrition

1.1 fundamental principles of hypertrophy:

A set of muscle mass, or hypertrophy, is a complex physiological process that requires an integrated approach, including:

• Progressive overload: A gradual increase in the load on the muscles during training. This is a key incentive for growth. The load can increase due to the weight, the number of repetitions, approaches, changes in the angle of exercise or reduce the rest time. The body adapts to stress, increasing muscle tissue to cope with an increasing load. Without progressive overload, muscle growth slows down or stops.

• Sufficiently calories: For the construction of new muscle fibers, an excess of energy is needed. It is recommended to consume 250-500 calories more than it is spent daily. This excess provides the body with the necessary resources for recovery and growth after training. The lack of calories can lead to the use of muscle tissue as a source of energy, which prevents hypertrophy.

• Optimal protein consumption: Protein is the main building material for muscles. It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight per day. The protein provides the body with amino acids necessary for the restoration and growth of muscle tissue after training. Various sources of protein have different biological value and speed of assimilation, so it is important to diversify the diet.

• Adequate rest and restoration: The muscles grow not during training, but during rest. It is necessary to provide the body with a sufficient amount of sleep (7-9 hours a day) and days of rest between training to restore damaged muscle fibers and new growth. The lack of sleep and overtraining can lead to a slowdown in muscle growth, an increase in the risk of injuries and a decrease in overall well -being.

1.2 The role of sports nutrition:

Sports nutrition is designed to supplement a balanced diet and optimize training results. It is not a replacement for full nutrition, but rather its addition, which facilitates the achievement of certain goals. Sports nutrition can help:

• Increase protein consumption: Protein powders, bars and drinks allow you to easily and quickly get the required amount of protein, especially after training, when the need for it increases.

• Provide additional energy: Gainers are a mixture of proteins and carbohydrates designed to increase the calorie content of the diet and provide the body with energy for training and recovery.

• Improve training performance: Creatine, beta-Alanin and other additives can increase strength, endurance and intensity of training, which indirectly contributes to muscle growth.

• Restore nutrient reserves: After intense training, the body needs to quickly restore glycogen and amino acid reserves. Sports drinks and supplements can help replenish these reserves and speed up the recovery process.

1.3 Assessment of individual needs:

Before choosing sports nutrition, you need to evaluate your individual needs and goals. Consider the following factors:

• The level of physical activity: The higher the intensity and frequency of training, the greater the need for nutrients.

• Age and Paul: With age and depending on the floor, the needs for calories, protein and other nutrients are changing.

• Metabolism: People with faster metabolism may need more calories and carbohydrates for gaining mass.

• Health status: If there are any diseases or conditions, it is necessary to consult a doctor or nutritionist before using sports nutrition.

• Dietary restrictions: Vegetarians, vegans and people with allergies need to choose sports nutrition, corresponding to their dietary needs.

Section 2: Key types of sports nutrition for a set of muscle mass

2.1 Protein:

Protein is a cornerstone of sports power to gain mass. It is necessary for the restoration and growth of muscle tissue. There are various types of protein, each of which has its own advantages and disadvantages:

• Whey Protein (Whey Protein): The most popular type of protein obtained from milk serum. It is quickly absorbed and contains all the necessary amino acids, which makes it ideal for use after training. There are three main types of serum protein:

  • Wastein serum concentrate (WPC): Contains from 70% to 80% protein, the rest is lactose, fats and carbohydrates. The most affordable in price, but can cause discomfort in people with lactose intolerance.
  • Wastein protein isolate (WPI): Contains more than 90% protein, the minimum amount of lactose, fats and carbohydrates. Ideal for people with intolerance to lactose and those who strive for the maximum purity of the product.
  • Hydrolysis of serum protein (WPH): It is subjected to the hydrolysis process, which breaks down the protein into smaller peptides, which provides even faster assimilation. The most expensive type of serum protein.

• Casein: Slowly absorbed protein also obtained from milk. It provides a gradual release of amino acids for several hours, which makes it ideal for consumption before bedtime or during periods of long -term lack of food. Casein helps prevent the destruction of muscle tissue during sleep and maintain positive nitrogen balance.

• Soy protein: A plant source of protein obtained from soybeans. It contains all the necessary amino acids, but is absorbed somewhat slower than serum protein. Soy protein is a good option for vegetarians and vegans.

• Egg protein (albumin): High -quality protein obtained from egg protein. It is well absorbed and contains all the necessary amino acids. Egg protein does not contain lactose, which makes it suitable for people with lactose intolerance.

• Protein mixtures: Combinations of various types of protein, designed to ensure both quick and slow release of amino acids. They can contain serum protein, casein, soy protein, egg protein and other protein sources.

Recommendations for the choice and use of protein:

• Choose protein depending on your goals, needs and budget.
• Use protein after training to restore and muscle growth.
• Use casein before bedtime to prevent the destruction of muscle tissue.
• Diversify the sources of protein to obtain all the necessary amino acids.
• Follow the recommended dosage indicated on the packaging of the product.

2.2 Gainers:

Gainers are a mixture of proteins and carbohydrates designed to increase the calorie content of the diet and provide the body with energy for gaining mass. They are especially useful for people with quick metabolism, who are difficult to gain with ordinary food.

• Heiner composition: Gainers usually contain from 20% to 40% protein and from 60% to 80% carbohydrates. Carbohydrates in the gainers can be simple (for example, dextrose) or complex (for example, Maltodesstrin). Some gainers also contain additional ingredients, such as creatine, vitamins and minerals.

• Types of geners:

  • Gainers with a high carbohydrate content: Suitable for people who are difficult to gain weight and who need a large number of calories.
  • Heiners with a moderate carbohydrate content: Suitable for people who want to gain muscle mass without an excessive set of fat.
  • Low carbohydrate Suitable for people who want to gain muscle mass, while minimizing a set of fat.

Recommendations for the selection and use of geners:

• Choose a gainer depending on your goals, needs and metabolism.
• Use a geiner after training to make up for glycogen reserves and provide the body with energy for recovery.
• Use a gainer between meals to increase the calorie content of the diet.
• Follow the recommended dosage indicated on the packaging of the product.
• Avoid the use of geners before bedtime, as this can lead to a set of fat.

2.3 creatine:

Creatine is a natural substance contained in muscle tissue. It plays an important role in energy exchange and helps to increase strength, endurance and intensity of training. Creatine is one of the most studied and effective additives for the recruitment of muscle mass.

• Mechanism Actions Creatine: Creatine increases the reserves of phosphocratin in the muscles, which is used for the production of ATP (adenosine triphosphate) – the main source of energy for muscle contractions. An increase in phosphocratin reserves allows muscles to work more intensively and for a long time, which contributes to the growth of strength and muscle mass.

• Forms of creatine:

  • Creatine Monogidrate: The most common and studied form of creatine. It is effective, affordable and is well absorbed.
  • Creatine Ethyl ether: It is believed that it is better absorbed than creatine monohydrate, but studies show that it can be less effective.
  • Creatine Hydrochloride (HCL): Soluble in water is better than creatine monohydrate, which can reduce discomfort in the stomach.
  • Creatine Nitrate: Creates creatine with nitrates that can improve blood flow and delivery of nutrients to muscles.

Recommendations for the choice and use of creatine:

• Choose creatine monohydrate, as this is the most studied and effective form.
• Take creatine daily in a dosage of 3-5 grams.
• You can use the loading phase (20 grams per day for 5-7 days), but this is not necessary.
• Take creatine with water or juice.
• Use creatine after training or at any other time of the day.
• Drink enough water (2-3 liters per day) while taking creatine.

2.4 BCAA (Branched-Chain Amino Acids):

BCAA are three irreplaceable amino acids: leucine, isolacin and valin. They make up about 35% of essential amino acids in muscle protein and play an important role in protein synthesis, restoration of muscles and preventing the destruction of muscle tissue.

• BCAA mechanism:

  • Protein synthesis: Leucine is a key regulator of protein synthesis in the muscles.
  • Muscle restoration: BCAA help reduce muscle tissue damage after training and accelerate the recovery process.
  • Prevention of the destruction of muscle tissue: BCAA can help prevent the destruction of muscle tissue during intense training and diets with calorie restrictions.

• Recommendations for the selection and use of BCAA:

  • Choose BCAA in a ratio of 2: 1: 1 (leicin: isolacin: valin).
  • Use BCAA before, during or after training.
  • Take BCAA between meals to prevent the destruction of muscle tissue.
  • Follow the recommended dosage indicated on the packaging of the product.

2.5 Other additives that contribute to a set of muscle mass:

• Beta-Alanine: Amino acid that increases the concentration of carnosine in the muscles. Carnosine buffering lactic acid, which allows the muscles to work more intensively and for a long time.
• L-Carnitin: An amino acid that helps transport fatty acids to mitochondria, where they are used for energy production. L-carnitine can help improve training performance and burn fat.
• Glutamine: Amino acid, which plays an important role in the immune system and restoration of muscles. Glutamine can help reduce inflammation and accelerate the recovery process after training.
• ZMA (Zinc Magnesium Aspartate): Combination of zinc, magnesium and vitamin B6. ZMA can help improve sleep, increase testosterone levels and improve muscle restoration.

Section 3: Development of a strategy for using sports nutrition

3.1 Definition of goals and priorities:

Before using sports nutrition, it is necessary to clearly define your goals and priorities. What do you want to achieve? Gain muscle mass, increase strength, improve endurance or burn fat? Your goals will determine the choice of sports nutrition and its dosage.

• Example: If your main goal is to gain muscle mass, then the use of protein, geiner and creatine will be the priority. If you want to burn fat and preserve muscle mass, then the use of protein, BCAA and L-carnitine will be the priority.

3.2 Drawing up a power plan:

Sports nutrition should complement a balanced diet, and not replace it. It is necessary to draw up a power plan, which includes a sufficient amount of calories, protein, carbohydrates and fats. Calculate your daily need for calories and macronutrients and make sure that your food plan meets these requirements.

• Example: If your daily protein need is 150 grams, and you consume only 100 grams from ordinary food, then you need to add 50 grams of protein from sports nutrition.

3.3 Calculation of the dosage of sports nutrition:

The dosage of sports nutrition depends on your goals, needs and individual tolerance. It is necessary to carefully study the instructions on the packaging of the product and observe the recommended dosage. Start with a minimum dosage and gradually increase it, if necessary.

• Example: The recommended dosage of creatine monohydrate is 3-5 grams per day. Start with 3 grams and increase to 5 grams if there are no side effects.

3.4 Time for receiving sports nutrition:

The time of receiving sports nutrition also plays an important role. It is better to use some additives before training, others are after training, and others are between meals.

• Example: It is better to use protein after training to restore and muscle growth. Gainer is best consumed after training or between meals to increase the calorie content of the diet. Creatine can be consumed at any time of the day.

3.5 Monitoring of the results and adjustment of the plan:

It is necessary to regularly monitor your results and adjust the nutrition plan and the use of sports nutrition, if necessary. If you do not see progress, then perhaps you need to change the dosage, reception time or even type of sports nutrition.

• Example: If you do not gain weight, despite the use of the gainer, then you may need to increase the dosage of the geiner or add more calories from ordinary food.

3.6 Examples of plans for taking sports nutrition for various purposes:

• For a set of muscle mass:

  • In the morning: Protein (30 grams)
  • After training: protein (30 grams), geiner (50-100 grams), creatine (3-5 grams)
  • Before going to bed: Casein (30 grams)

• To burn fat and preserve muscle mass:

  • In the morning: Protein (30 grams)
  • Before training: BCAA (5-10 grams), L-carnitine (1-2 grams)
  • After training: protein (30 grams), BCAA (5-10 grams)

Section 4: Practical advice and warnings

4.1 Selection of high -quality sports nutrition:

• Famous brands: Choose sports nutrition from well -known and proven brands that have a good reputation in the market.
• Certification: Make sure that the product is certified by independent organizations such as NSF International or Informed-Sport, which check the products for the presence of prohibited substances and compliance with the declared composition.
• Composition: Carefully study the composition of the product and make sure that it does not contain harmful or unnecessary ingredients, such as artificial dyes, flavors and sweeteners.
• Reviews: Read the reviews of other users about the product to find out their experience of use and evaluate the effectiveness of the product.
• Price: Too low price can be a sign of a poor -quality product. Compare prices for various products and choose the optimal price ratio.

4.2 possible side effects and contraindications:

• Protein: The use of a large amount of protein can lead to digestive disorder, dehydration and kidney problems in people with a predisposition to these diseases.
• Gainers: Gainers can lead to a set of fat if you use them in excess.
• Creatine: Creatine can cause a delay in water in the body, digestive disorder and muscle cramps.
• Beta-Alanine: Beta-Alanin can cause tingling skin (paresthesia), which usually passes in a few minutes.
• L-Carnitin: L-carnitine can cause digestion, nausea and vomiting.

Contraindications:

Sports nutrition is contraindicated for people with kidney diseases, liver, cardiovascular system and other serious diseases. Before using sports nutrition, you need to consult a doctor, especially if you have any diseases or you take medications.

4.3 Interaction of sports nutrition with drugs:

Sports nutrition can interact with some drugs. For example, creatine can enhance the effect of insulin and reduce blood sugar. If you take any medicine, you need to consult a doctor before using sports nutrition.

4.4 The importance of a balanced diet and training mode:

Sports nutrition is not a magic tablet that will allow you to gain muscle mass without effort. To achieve maximum results, it is necessary to adhere to a balanced diet and regular training mode.

• Balanced nutrition: Make sure your diet contains a sufficient amount of calories, protein, carbohydrates, fats, vitamins and minerals.
• Training mode: Train regularly and intensively using progressive overload to stimulate muscle growth.
• Rest and recovery: Provide the body with a sufficient amount of sleep and days of rest between training to restore and muscle growth.

4.5 Myths and errors about sports nutrition:

• Myth: Sports nutrition is chemistry.
  • Reality: Most types of sports nutrition are natural products, such as protein from milk serum, meat creatine and BCAA from amino acids.
• Myth: Sports nutrition is harmful to health.
  • Reality: Sports nutrition is safe for health, if you use it in the recommended dosages and in the absence of contraindications.
• Myth: Sports nutrition is necessary only to professional athletes.
  • Reality: Sports nutrition can be useful for any person involved in sports or fitness, to improve training results and achieve their goals.
• Myth: Sports nutrition is a replacement of ordinary food.
  • Reality: Sports nutrition is an addition to a balanced diet, and not replacing it.

Section 5: Alternative approaches to a set of muscle mass without sports nutrition (or with its minimum use)

5.1 Priority with whole products:

The main emphasis should be placed on obtaining the necessary nutrients from solid, unprocessed products. This provides not only macronutrients (proteins, fats, carbohydrates), but also micronutrients (vitamins, minerals), fiber and other beneficial substances necessary for the health and optimal functioning of the body.

• Squirrels: Chicken breast, turkey, fish (salmon, tuna, cod), beef (low -fat varieties), eggs, cottage cheese, Greek yogurt, legumes (lentils, beans, chickpeas), Tofu, Kinoa.
• Carbohydrates: Oatmeal, brown rice, cinema, buckwheat, sweet potatoes, fruits (apples, bananas, berries), vegetables (broccoli, spinach, carrots).
• Fat: Avocado, nuts (almonds, walnuts, cashews), seeds (chia, linen, pumpkin), olive oil, coconut oil, oily fish (salmon, sardines).

5.2 Optimization of eating time:

The correct time of eating can significantly affect the set of muscle mass.

• Breakfast: The obligatory meal that triggers metabolism and provides the body with energy for the whole day. It is recommended to include proteins and complex carbohydrates.
• Eating before training: Provides the body with energy for intensive training. It is recommended to use easily digestible carbohydrates and a small amount of protein 1-2 hours before training.
• Eating after training: It replenishes glycogen reserves and provides the body with amino acids for the restoration and growth of muscles. It is recommended to consume proteins and carbohydrates for 30-60 minutes after training.
• Regular meals: Support the stable blood sugar and prevent the destruction of muscle tissue. It is recommended to eat food every 2-3 hours.

5.3 cooking at home:

Cooking at home allows you to control the composition of the ingredients, the size of the portions and the method of preparation. This avoids harmful additives, excessive amounts of sugar, salt and fats, which are often contained in ready -made food.

• Planning: Make a menu for a week and a list of purchases so as not to waste time choosing products in the store and not buy harmful products.
• Preparation in advance: Prepare large portions of food in advance and store them in the refrigerator to always have a healthy and healthy snack on hand.
• Experiment: Look for new recipes and experiment with various ingredients to make your diet varied and interesting.

5.4 Using basic additives (optionally):

If you still want to use sports nutrition, then you can limit yourself to basic additives that will help you achieve your goals.

• Protein: It can be useful for those who find it difficult to get enough protein from ordinary food.
• Creatine: It can help increase strength and endurance during training.
• Vitamin D: It is important for the health of bones, the immune system and muscle function.

5.5 Accounting for calories and macronutrients:

For a set of muscle mass, it is necessary to consume more calories than to spend. Calculate your daily need for calories and macronutrients and make sure that your food plan meets these requirements.

• Calorie tracking: Use applications or websites to track calories and macronutrients.
• Adjustment: Adjust the consumption of calories and macronutrients depending on your results.

5.6 Adaptation to individual needs:

Each person is unique, and what works for one may not work for the other. It is necessary to adapt your plan for nutrition and training to your individual needs, preferences and characteristics of the body.

• Experiment: Try various approaches and methods to find what works best for you.
• Listen to your body: Pay attention to your body signals and react to them.
• Be patient: A set of muscle mass is a long process that requires patience, perseverance and sequence.

Section 6: Recommendations for various types of physique

6.1 Ectomorphs (thin physique):

• Features: Fast metabolism, thin physique, difficulties with a set of weight and muscle mass.
• Recommendations:
  • Consume a large number of calories (500-1000 calories more than spending).
  • Use more carbohydrates (50-60% of the daily diet).
  • Reduce cardio load.
  • Focus on basic exercises (squats, bench press, deadlift).
  • Use geichens to increase the calorie content of the diet.
  • Eat more often (every 2-3 hours).

6.2 Mesomorphs (athletic physique):

• Features: Average metabolism, athletic physique, easily gain muscle mass and lose fat.
• Recommendations:
  • Consume a moderate number of calories (250-500 calories are more than spending).
  • Use a balanced amount of proteins, fats and carbohydrates (40% proteins, 30% fat, 30% carbohydrates).
  • Focus on the variety of exercises for the development of all muscle groups.
  • Use protein to restore and muscle growth.
  • Turn on the cardio load in your training mode to maintain health of the cardiovascular system.

6.3 Endomorphs (tendency to complete):

• Features: Slow metabolism, a tendency to a set of fat, difficulties with weight loss.
• Recommendations:
  • Consume a moderate number of calories (250-500 calories are more than spending).
  • Eat more proteins and less carbohydrates (50% protein, 20% fat, 30% carbohydrates).
  • Focus on high -intensity training and cardio loads for burning fat.
  • Avoid simple carbohydrates and processed products.
  • Use fat burning supplements (for example, L-carnitine).
  • Eat less, but more often (5-6 times a day).

Section 7: Psychological aspects of a set of muscle mass

7.1 Installation of realistic goals:

It is important to understand that a set of muscle mass is a gradual process that requires time, effort and patience. Installation of unrealistic goals can lead to disappointment and loss of motivation.

• Set short -term and long -term goals: Break your great goal into small, achievable stages.
• Be realistic: Consider your genetic predispositions, lifestyle and affordable time.
• Track your progress: Keep a training diary and nutrition to see your achievements and motivate yourself.

7.2 maintenance of motivation:

Maintaining motivation can be a difficult task, especially when the results are not visible immediately.

• Find a training partner: Joint training can be more interesting and motivating.
  • Vary your workouts: Avoid monotony, change exercises, programs and intensity of training.
• Visualize your success: Imagine yourself achieving your goals.
• Award yourself for achievements: Mark your successes and please yourself for the work done (not food!).

7.3 Overcoming difficulties:

On the way to the set of muscle mass, various difficulties can arise, such as injuries, illness, lack of time or lack of progress.

• Do not give up: Remember your goals and motivation.
• Look for support: Contact the coach, nutrition or friends for advice and support.
• Adapt: Change your training plan and nutrition, if necessary.
• Rest: Give your body time to restore after injuries and diseases.

7.4 The importance of positive thinking:

Positive thinking can significantly affect your results.

• Believe in yourself: Make sure you are able to achieve your goals.
• Focus on your strengths: Do not get hung up on your weaknesses.
• Learn in your mistakes: Do not be afraid to make mistakes, use them as an opportunity for growth.
• Surround yourself with positive people: Communicate with people who support you and believe in you.

7.5 awareness and self -control:

A set of muscle mass requires a conscious approach to nutrition, training and rest.

• Plan your food meals: Determine in advance what you will eat to avoid impulsive solutions.
• Follow your portions: Control the amount of food that you eat.
• Be attentive to your feelings: Listen to your body signals and eat only when you are hungry.
• Avoid stress: Stress can negatively affect your appetite, metabolism and sleep.
• Watch meditation or yoga: These practices can help you relax and improve your self -control.

This extensive article provides a comprehensive guide to sports nutrition for muscle gain, covering fundamental principles, key types of supplements, strategic planning, practical tips, alternative approaches, body type considerations, and psychological aspects. It’s SEO-optimized with relevant keywords and structured for easy reading. Remember to adapt and refine the content based on specific audience feedback and evolving scientific understanding.