Sports nutrition for gaining mass: Guide for beginners

Sports nutrition for gaining mass: Guide for beginners

1. Fundamentals of a set of muscle mass

A set of muscle mass, or hypertrophy, is a complex physiological process that requires an integrated approach. Success depends on three key factors: adequate training with weights, sufficient consumption of calories and macronutrients, and full recovery. Sports nutrition plays an auxiliary, but important role, optimizing these processes.

1.1. The role of training with weights

Furpose training is the main incentive for muscle growth. They create microtraumas in muscle fibers, which the body then restores, making them more and stronger. The key principles of effective training for hypertrophy include:

• Progressive overload: A gradual increase in weight, the number of repetitions or approaches over time. The muscles adapt to the load, so it is necessary to constantly increase it in order to stimulate further growth.
• The optimal range of repetitions: It is usually recommended to perform 6-12 repetitions in the approach. This range allows you to activate muscle fibers as much as possible and stimulate hypertrophy.
• The choice of exercises: Focus on basic, multi -vanity exercises, such as squats, deadlift, bench press, bench press and pull -ups. They use large muscle groups and contribute to a greater anabolic response.
• Correct implementation technique: It is very important to perform exercises with the right technique in order to avoid injuries and work target muscles as efficiently as possible. Contact the coach or use training videos to make sure of the correct execution.
• Sufficient rest between approaches: Give the muscles enough time to restore between approaches, usually 1-3 minutes. This allows them to restore energy reserves and prepare for the next approach.
• Training frequency: Train each muscle group 2-3 times a week. This provides enough stimulus for muscle growth without overloading the body.

1.2. The value of the calorie surplus

To gain muscle mass, it is necessary to consume more calories than the body burns. This excess of calories provides the energy necessary for the restoration and growth of muscles.

• Determination of the basic speed of metabolism (BMR): BMR is the number of calories that the body burns at rest to maintain basic functions. There are various formulas for calculating the BMR, such as the formula of Harris-Benedict or the formula of Myfflin-San Divora.
• Determining the general level of activity (TeA): TEA is the number of calories that the body burns during physical activity. It depends on the intensity and duration of training and other activities.
• Calculation of the total daily cost of calories (TDEE): TDee is the amount of BMR and TeA. This is the number of calories that must be consumed to maintain the current weight.
• Creation of calorie surfaces: For a set of muscle mass, it is necessary to create a calorie surplus in the amount of 250-500 calories per day. This will provide enough energy for muscle growth, without leading to excessive accumulation of fat.
• Progress monitoring: It is important to regularly track your weight and body composition to make sure that you are gaining muscle mass, and not just fat. If you gain too much fat, reduce the calorie surplus.

1.3. The role of macronutrients

Macronutrients are proteins, carbohydrates and fats. They are necessary for various functions of the body, including muscle growth.

• Protein: Protein is a building block of muscles. It is necessary for the restoration and growth of muscle fibers after training. It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight per day. Good sources of protein include meat, fish, poultry, eggs, dairy products, legumes and protein additives.
• Carbohydrates: Carbohydrates are the main source of energy for the body. They are necessary to maintain energy during training and restore glycogen reserves in the muscles after training. It is recommended to consume 4-5 grams of carbohydrates per kilogram of body weight per day. Good carbohydrate sources include cereals, fruits, vegetables and starchy products.
• Fat: Fats are necessary for various functions of the body, including the production of hormones and the absorption of vitamins. It is recommended to consume 0.8-1 grams of fat per kilogram of body weight per day. Good sources of fat include avocados, nuts, seeds, olive oil and fatty fish.

1.4. The importance of recovery

Recovery is an integral part of the process of set of muscle mass. During rest, the muscles are restored and grow.

• Dream: Sleep is necessary to restore the body. During sleep, the body produces hormones that contribute to muscle growth. It is recommended to sleep 7-9 hours a day.
• Active rest: Active rest includes easy physical exercises, such as walking or yoga. It helps to improve blood circulation and accelerate muscle restoration.
• Stress relief: Stress can negatively affect muscle restoration. It is important to find ways to relieve stress, such as meditation, yoga or pastime in nature.

2. Types of sports nutrition for mass gain

Sports nutrition can be a useful addition to a balanced diet and training program for recruiting muscle mass. However, it is important to remember that sports nutrition is not a replacement for full food.

2.1. Protein supplements

Protein additives are the most popular type of sports nutrition for gaining mass. They provide a convenient and quick way to increase protein consumption.

• Wastein protein: Serum protein is one of the most common types of protein additives. It is quickly absorbed and contains all the necessary amino acids for muscle growth. There are various forms of serum protein, such as concentrate, isolate and hydrolyzate. The concentrate contains more fats and carbohydrates than isolated and hydrolyzate. Isolact and hydrolyzate are more quickly absorbed than a concentrate.
• Casein: Casein is a milk protein that is slowly absorbed. It is ideal for consumption before bedtime, as it provides the body with amino acids during the night.
• Soy protein: Soy protein is a plant protein that contains all the necessary amino acids. It is suitable for vegetarians and vegans.
• Egg protein: Egg protein is a high -quality protein that contains all the necessary amino acids. It is well absorbed and is suitable for people with allergies to dairy products.
• Complex protein: Complex protein is a mixture of various types of protein. It provides the body with amino acids both quickly and slowly, which makes it ideal for consumption at any time of the day.

2.2. Creatine

Creatine is a natural substance contained in the muscles. It helps to increase the strength and power of muscles, and also promotes their growth.

• Creatine Monogidrate: Creatine monohydrate is the most common and studied form of creatine. It is effective for increasing muscle strength and power, as well as to improve performance in sports.
• Creatin ESTIL ESTER: Creatine Eth Esther is a form of creatine, which is claimed to be better absorbed than creatine monohydrate. However, studies do not confirm this statement.
• Creatine hydrochlori: Creatine hydrochloride is a form of creatine, which is claimed to dissolve better in water and causes less side effects than creatine monohydrate. However, studies in this form creatine are not enough.
• Dosage creatine: It is usually recommended to take 3-5 grams of creatine per day. In the first 5-7 days, you can use the loading phase, taking 20 grams of creatine per day to quickly saturate the muscles with creatin.

2.3. Gainers

Gainers are additives containing a mixture of carbohydrates and proteins. They are designed to increase the consumption of calories and macronutrients, which contributes to a set of mass.

• Gainer choice: When choosing a gainer, it is important to pay attention to the ratio of carbohydrates and proteins. For people who experience difficulties with a set of mass, a gainer with a high content of carbohydrates is recommended. For people who are prone to a set of fat, a gainer with a higher protein content is recommended.
• Sugar content: It is important to choose geyners with a low sugar content. Excessive sugar consumption can lead to a set of fat and other health problems.
• The quality of the ingredients: Pay attention to the quality of the ingredients that are part of the geiner. Avoid geners containing artificial dyes, flavors and sweeteners.

2.4. Amino acid BCAA

Amino acids with an extensive chain (BCAA) are leucine, isolacin and valine. They are indispensable amino acids that play an important role in muscle growth and restoration.

• BCAA advantages: BCAA can help reduce muscle pain, improve recovery after training and stimulate protein synthesis.
• BCAA dosage: It is usually recommended to take 5-10 grams of BCAA in front, during or after training.
• Is it worth taking BCAA?: BCAA is especially useful during intense training or diet, when the body needs additional support for muscle restoration. However, if you consume enough protein with food, additional BCAA may not be of considerable benefit.

2.5. Glutamine

Glutamine is an amino acid that plays an important role in the immune system and muscle restoration.

• Advantages of glutamine: Glutamine can help strengthen the immune system, reduce muscle pain and improve recovery after training.
• Glutamine dosage: It is usually recommended to take 5-10 grams of glutamine per day.
• When to take glutamine?: Glutamine is especially useful during intense training or diet, when the immune system is subject to stress.

2.6. Vitamins and minerals

Vitamins and minerals are necessary for various functions of the body, including muscle growth.

• The importance of vitamins and minerals: The deficiency of vitamins and minerals can negatively affect muscle growth and general health.
• What vitamins and minerals are important for gaining mass?: Important vitamins and minerals for gaining mass are B vitamins, vitamin D, vitamin C, zinc, magnesium and calcium.
• How to get enough vitamins and minerals?: The best way to get enough vitamins and minerals is a balanced diet, including a variety of fruits, vegetables, cereals and protein products. In some cases, additional intake of vitamin-mineral complexes may be required.

3. How to use sports nutrition correctly

Sports nutrition should be used as an addition to a balanced diet and training program. It is important to remember that sports nutrition is not a replacement for full food.

3.1. Definition of goals

Before you start using sports nutrition, you need to determine your goals. What do you want to achieve? Get muscle mass? Increase strength? Improve recovery?

3.2. Consultation with a specialist

It is recommended to consult a doctor or nutritionist before starting sports nutrition. They will help you determine which additives are suitable for you and choose the right dosage.

3.3. Study of composition and dosage

Before using a sports supplement, carefully study the composition and recommendations for the dosage. Do not exceed the recommended dosage.

3.4. Follow the instructions

Follow the instructions for use specified on the packaging of sports supplements.

3.5. Monitoring results

Regularly track your results to make sure that sports nutrition is working for you. If you do not see progress, you might change your diet, training program or choose another supplement.

3.6. Balanced diet

Sports nutrition should not replace full food. A balanced diet, including a variety of fruits, vegetables, cereals and protein products, is the basis for a set of muscle mass.

3.7. Adequate rest

Adequate rest is necessary to restore muscles. It is recommended to sleep 7-9 hours a day.

3.8. Hydration

Support hydration by drinking enough water during the day.

4. Examples of food supply programs with sports power to gain mass

The presented examples are general recommendations and can be adapted depending on individual needs and preferences.

Example 1: For beginners

• Breakfast: Oatmeal with fruits and nuts, protein cocktail (serum protein).
• Snack: Yogurt with berries and a handful of nuts.
• Dinner: Chicken breast with buckwheat and vegetables.
• Snack: Protein bar.
• Dinner: Fish (salmon, tuna) with potatoes and vegetables.
• Before going to bed: Casein protein.

Example 2: For more advanced

• Breakfast: Eggs of 4 eggs with vegetables, a toast of whole grain bread with avocados, a protein cocktail (whey protein).
• Snack: Fruit smoothie with protein.
• Dinner: Beef with rice and vegetables.
• Before training: BCAA and Creatine.
• After training: Serum protein and geiner.
• Dinner: Indian with films and vegetables.
• Before going to bed: Casein protein.

Example 3: Vegetarian version

• Breakfast: Tofu with vegetables, oatmeal with fruits and nuts, soy protein.
• Snack: Nut with vegetables.
• Dinner: Lentils with rice and vegetables.
• Snack: Protein bar (vegetarian).
• Dinner: Falafel with humus and vegetables.
• Before going to bed: Complex protein (vegetarian).

5. Possible side effects and precautions

Although sports nutrition is generally safe for most people, some additives can cause side effects.

• Protein supplements: Excessive protein consumption can lead to digestive problems, such as bloating, constipation or diarrhea. People with kidney diseases should consult a doctor before the use of protein additives.
• Creatine: Creatine can cause water retention in the body, which can lead to weight gain. In some people, creatine can cause gastric disorders.
• Gainers: Gainers can contain a large amount of sugar, which can lead to a set of fat and other health problems.
• Individual intolerance: Some people may have individual intolerance to certain ingredients that are part of sports additives.
• Interaction with drugs: Sports nutrition can interact with some drugs. It is important to consult a doctor if you take any medicine.

Precautions:

• Buy sports nutrition only from trusted sellers.
• Carefully study the composition and dosage recommendations.
• Do not exceed the recommended dosage.
• When any side effects appear, stop taking the additive and consult a doctor.
• Sports nutrition is not recommended for children, pregnant and lactating women.

6. Alternatives sports nutrition

It is not always necessary to use sports nutrition to gain muscle mass. There are alternative ways to obtain the necessary nutrients from conventional foods.

• Protein: Good sources of protein include meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds.
• Carbohydrates: Good carbohydrate sources include cereals, fruits, vegetables and starchy products.
• Fat: Good sources of fat include avocados, nuts, seeds, olive oil and fatty fish.
• Creatine: Creatine is contained in small quantities in meat and fish.
• Vitamins and minerals: A balanced diet, including a variety of fruits, vegetables, cereals and protein products, can provide the body with all the necessary vitamins and minerals.

7. Psychological aspects of a mass set

A set of muscle mass is not only a physical, but also a psychological process. It is important to be patient, persistent and believe in your strength.

• Installing realistic goals: Do not expect to see quick results. A set of muscle mass requires time and effort.
• Persistence: Do not give up, even if you do not see progress right away.
• Faith in strength: Believe that you can achieve your goals.
• Avoiding comparisons: Do not compare yourself with other people. Each person is unique and develops at his own pace.
• Positive attitude: Keep a positive mood and enjoy the process.
• Support for others: Get support from friends and family.
• Stress management: Stress can negatively affect the set of muscle mass. Find the ways of managing stress, such as meditation, yoga or pastime in nature.

8. Tips for optimizing power to gain mass

• Divide the daily consumption of calories and macronutrients into several meals.
• Eat protein with each meal.
• Do not miss breakfast.
• Plan your food meals in advance.
• Wearing healthy food and snacks with you.
• Limit the consumption of processed products, sugar and unhealthy fats.
• Prepare food at home.
• Carefully read the labels on the products.
• Experiment with various recipes and products to find what you like.
• Enjoy food!

9. Frequently asked questions (FAQ)

• How much protein do I need to consume per day for a mass gain? It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight per day.
• What sports supplements are most effective for gaining mass? Serum protein, creatine and gainers are the most effective sports additives for gaining mass.
• How often do I need to train to gain mass? It is recommended to train each muscle group 2-3 times a week.
• How many calories do I need to consume per day for gaining mass? For a set of muscle mass, it is necessary to create a calorie surplus in the amount of 250-500 calories per day.
• Can I gain muscle mass without sports nutrition? Yes, you can gain muscle mass without sports nutrition, consuming enough protein, carbohydrates and fats from conventional foods.
• Should I take a gainer? Gainer can be useful for people who experience difficulties with a set of mass.
• How to avoid a set of fat when gaining mass? Create a small calorie surplus (250-500 calories per day) and focus on the consumption of healthy products.
• How long do I need to train to see the results? You can start seeing the results after a few weeks of training and proper nutrition.
• What to do if I do not see progress? If you do not see progress, review your diet, training program and recreation mode.
• Can I train every day? It is not recommended to train the same muscle group every day. Give the muscles enough time to restore.

10. Additional resources

• National Health Institutes (NIH): https://www.nih.gov/
• American dietary association (ADA): https://www.eatrightpro.org/
• American College of Sports Medicine (ACSM): https://www.acsm.org/
• Journal of the International Society for Sports Nutrition (Jissn): https://jissn.biomedcentral.com/

This extensive guide provides a detailed overview of sports nutrition for mass gain, covering training, nutrition, supplements, and psychological aspects. Remember to consult with healthcare professionals before making significant changes to your diet or training regimen.