Sports nutrition for gaining mass: how to avoid errors

Sports nutrition for gaining mass: how to avoid errors

I. Fundamentals of a set of muscle mass: more than just protein

A set of muscle mass is a complex process that requires an integrated approach in which sports nutrition plays an important, but not the only role. It must be understood that no additives will replace a well -built training program and properly balanced nutrition. Before proceeding with the use of sports nutrition, you should master the basics of physiology, dietetics and the training process.

A. Hypertrophy: the key to muscle growth

Muscle hypertrophy is an increase in the size of muscle fibers, which occurs in response to the load. There are two main types of hypertrophy:

• Sarcoplasmic hypertrophy: An increase in the volume of the sarcoplasm (fluids inside muscle cells), glycogen and other muscle unreventure components. This type of hypertrophy is more associated with the endurance and volume of muscles, and not with their strength.
• Miofibrillar hypertrophy: An increase in the size and number of myofibrils (structural units of muscle fibers containing actin and myosine responsible for reduction). This type of hypertrophy is directly related to the increase in the strength and density of the muscles.

For a maximum set of muscle mass, it is necessary to strive for both types of hypertrophy, varying the intensity and volume of training.

B. Training process: stimulate growth

An effective training program for a mass recording should include the following elements:

• Progressive overload: A gradual increase in weight, the number of repetitions or approaches in each exercise. This is the main mechanism that stimulates muscle growth. The body adapts to the load, and for further growth it is necessary to constantly create new challenges.
• A variety of exercises: The use of both basic (multi -vanity) and isolating exercises to study all muscle groups. Basic exercises (squats, lying -bench press, deadlift, pull -ups, push -ups) use several muscle groups at the same time, stimulating the production of hormones necessary for growth. Isolating exercises (lifting the bar on biceps, extension of the legs in the simulator, breeding dumbbells to the sides) allow us to more aimed in working specific muscles.
• The optimal range of repetitions: As a rule, for hypertrophy, it is recommended to perform exercises in the range of 6-12 repetitions. However, the use of different ranges (1-5 repetitions for strength, 12-20 repetitions for endurance) can be useful for stimulating different types of muscle fibers.
• Correct implementation technique: It is very important to perform exercises with the right technique in order to avoid injuries and use the target muscles as much as possible. Do not chase a lot of weight to the detriment of technology.
• Sufficient rest: The muscles grow during rest, and not during training. It is necessary to give the muscles enough time to restore after training. It is recommended to sleep at least 7-8 hours a day.

C. Power: Construction material for muscles

Proper nutrition is the foundation for a set of muscle mass. It is necessary to provide the body with a sufficient amount of calories, proteins, carbohydrates and fats.

• Calorie content: To gain mass, it is necessary to create a small calorie surplus (consume more calories than consumed). It is recommended to start with a surplus of 250-500 calories per day and track the results. If body weight does not grow, you can gradually increase calorie content.
• Protein: 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. Good sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts.
• Carbohydrates: Carbohydrates are the main source of energy for the body. They are necessary to maintain a high level of energy during training and to restore glycogen reserves in the muscles. It is recommended to consume 4-7 grams of carbohydrates per kilogram of body weight per day. Good sources of carbohydrates: cereals, macarons from solid wheat, potatoes, fruits, vegetables.
• Fat: Fats are necessary for hormonal balance and overall health. It is recommended to consume 0.8-1 grams of fat per kilogram of body weight per day. Give preference to useful fats such as omega-3 fatty acids contained in fish, nuts and seeds.
• Water: Maintaining water balance is critical of health and performance. Dehydration can lead to a decrease in strength and endurance. It is recommended to drink at least 2-3 liters of water per day, especially during training.

II. Sports nutrition: assistant, not replacement

Sports nutrition can be a useful addition to a regular diet, but it should not replace full -fledged products. Its main task is to facilitate the achievement of the necessary consumption of macro- and micronutrients.

A. Types of sports nutrition for mass gain

• Protein: Concentrate, isolate, hydrolyzate of serum protein, casein, soy protein, egg protein. Protein is the most popular type of sports nutrition, designed to provide the body with the necessary amount of protein. Serum protein is quickly absorbed and ideal for consumption after training. Casein is slowly absorbed and is better suited to use before bedtime.
• Heiner: A mixture of carbohydrates and protein, designed to increase the calorie content of the diet. The gainer can be useful for people who experience difficulties with weight gain due to rapid metabolism or insufficient appetite. It is important to choose a gainer with a quality composition containing complex carbohydrates and protein with high biological value.
• Creatine: An organic compound involved in the energy metabolism in the muscles. Creatine increases strength and endurance, and also helps to increase muscle volume due to water retention. The most common form is creatine monohydrate.
• BCAA: Amino acids with an extensive chain (leucine, isolacin, valin). BCAA play an important role in protein synthesis and muscle restoration. They can be useful for reducing muscle pain after training and to prevent catabolism (muscle destruction).
• Preventive complexes: Mixtures of various ingredients (caffeine, creatine, BCAA, beta-Alanin, Arginine) designed to increase energy, concentration and performance during training. It is important to carefully study the composition of the pre -training complex and start with small doses in order to evaluate tolerance.
• Vitamins and minerals: Complex vitamin-mineral additives can be useful for maintaining overall health and replenish the deficiency of nutrients, especially with intense training.

B. Errors in choosing and using sports nutrition

• Revaluation of the role of sports nutrition: Sports nutrition is just an addition to diet and training, and not their replacement. You should not expect miracles from additives if your diet is not balanced, and training is ineffective.
• Incorrect choice of product: It is important to choose sports nutrition based on your individual needs and goals. Do not blindly follow the advertisement or the advice of friends.
• Abuse of additives: Too many sports nutrition can be harmful to health. It is necessary to observe the recommended dosages and not exceed them.
• The wrong reception time: It is important to take sports nutrition at the right time to maximize its effect. For example, protein is best used after training, and casein is before going to bed.
• Poor product: There are many fakes and low -quality products in the sports nutrition market. It is important to choose the products of trusted manufacturers with a good reputation.
• Ignoring individual intolerance: Some people may have allergic reactions or other side effects of sports nutrition. It is important to carefully monitor your well-being and stop taking the additive when any negative symptoms appear.
• Insufficient water: The use of sports nutrition, especially creatine, requires increased water consumption. The lack of water can lead to dehydration and other health problems.
• The combination of incompatible additives: Some additives can interact with each other, enhancing or weakening their effect, or even causing side effects. It is important to consult with a specialist before combining different additives.
• Lack of consultation with a specialist: Before starting a sports nutrition, it is recommended to consult a doctor or a sports dietologist. They will help you choose the right additives and dosages, taking into account your individual characteristics and goals.

III. Detailed analysis of popular additives and errors when using them

A. Protein: King of sports nutrition

Protein is a fundamental supplement for a set of muscle mass. It provides the body with the necessary amount of protein for the restoration and growth of muscles.

• Types of protein:

  • Wastein protein: The most common type of protein is quickly absorbed, contains all the necessary amino acids.
    • Wastein serum concentrate (WPC): Contains 70-80% protein, a small amount of fat and carbohydrates. The most affordable price.
    • Wastein protein isolate (WPI): Contains 90% or more protein, practically does not contain fats and carbohydrates. Suitable for people with lactose intolerance.
    • Hydrolysis of serum protein (WPH): Protein, partially split into peptides, which provides even faster assimilation. The most expensive type of protein.
  • Casein: Slowly absorbed protein, forming a clot in the stomach, which ensures a prolonged flow of amino acids into the blood. Ideal for consumption before bedtime.
  • Soy protein: Plant protein contains all the necessary amino acids. Suitable for vegetarians and vegan.
  • Egg protein: Protein with high biological value is well absorbed.
  • Multicomponent protein: A mixture of various types of protein, providing both quick and slow receipt of amino acids.

• Errors when using protein:

  • Insufficient protein consumption from ordinary products: Protein in powder is an addition, and not replacing the full sources of protein (meat, fish, eggs).
  • Excessive protein consumption: The kidneys cannot effectively process too much protein, which can lead to health problems.
  • Protein use only after training: It is necessary to evenly distribute protein consumption during the day.
  • Choosing low quality protein: It is important to choose protein from trusted manufacturers in order to avoid fakes and poor -quality ingredients.
  • Incorrect preparation of protein cocktails: Using too hot water can denature protein, reducing its effectiveness.

B. Geiner: Help for “ectomorphs”

The gainer is a carbohydrate-white mixture designed to increase the calorie content of the diet and, as a result, a set of mass. It is especially useful for people with quick metabolism (ectomorphs), who are difficult to gain weight.

• Heiner composition:

  • Carbohydrates: They make up the main part of the gainer. It is important that carbohydrates are complex (oatmeal, buckwheat, whole grain bread), not simple (sugar, fructose).
  • Protein: The protein content in the Heiner is usually lower than in protein. It is important that the protein is of high quality (whey protein, egg protein).
  • Fat: The content of fats in the Heiner should be minimal.
  • Vitamins and minerals: Some gainers contain vitamins and minerals to maintain overall health.

• Errors when using a gainer:

  • Using a geiner instead of full food: Geiner is an addition to a diet, not its replacement.
  • The use of too large heiner: This can lead to a set of excess fat.
  • Choosing a gainer with a high content of simple carbohydrates: This can lead to jumps in blood sugar and insulin resistance.
  • The use of the gainer without taking into account the calorie content of the diet: It is necessary to control the calorie content of the diet and adjust the consumption of the geneer in accordance with it.
  • Heiner use before bedtime: This can lead to fat deposition.

C. CREATIN: Strength and Volume

Creatine is an organic compound that plays an important role in energy metabolism in the muscles. It increases strength and endurance, and also helps to increase muscle volume due to water retention.

• Types of creatine:

  • Creatine Monogidrate: The most common and studied form of creatine. Effective and affordable.
  • Creatine Ethyl ether (Cee): Theoretically, it should be better absorbed than creatine monohydrate, but studies do not confirm this.
  • Creatine Hydrochloride (HCL): Requires less dosage than creatine monohydrate, but it costs more.
  • Creatine Malat: Creatine associated with apple acid improves energy metabolism.
  • Creatine Citrate: Creatine associated with citric acid improves absorption.

• Errors using creatine:

  • Incorrect dosage: Recommended dosage of creatine monohydrate-3-5 grams per day.
  • Lack of loading phase: The loading phase (20 grams per day for 5-7 days) can accelerate the saturation of the muscles by creatine, but it is not required.
  • Insufficient water consumption: Creatine retains water in the muscles, so you need to drink enough water.
  • The use of creatine on an empty stomach: This can cause discomfort in the stomach.
  • Spraying accepts creatine: After stopping creatine, the water level in the muscles decreases, which leads to a slight decrease in muscle volume. However, strength and endurance are preserved.
  • Faith in myths about Creatin: Creatine is not harmful to the kidneys if you do not have existing kidney problems.

D. BCAA: Restoration and Protection

BCAA (amino acids with an extensive chain) are leucine, isolacin and valin. They play an important role in protein synthesis and muscle restoration.

• BCAA functions:

  • Protein synthesis stimulation: Leucine is a key regulator of protein synthesis.
  • Prevention of catabolism (muscle destruction): BCAA can help protect muscles from destruction during training.
  • Reduced muscle pain: BCAA can help reduce muscle pain after training.
  • Improving recovery: BCAA can accelerate muscle restoration after training.

• Errors using BCAA:

  • Using BCAA instead of protein: BCAA is an addition to protein, not its replacement.
  • Incorrect BCAA ratio: The optimal BCAA ratio is 2: 1: 1 (leicin: isolacin: valin).
  • The use of BCAA during training, if you already consume enough protein: If you consume enough protein, then an additional BCAA technique may not be of great benefit during training.
  • The use of BCAA before going to bed, if you already use casein: Casein provides long -term flow of amino acids in the blood, so the additional intake of the BCAA may not be necessary before bedtime.

E. Preventive complexes: Energy and concentration

Foreigning complexes are mixtures of various ingredients designed to increase energy, concentration and performance during training.

• The main ingredients of the pre -training complexes:

  • Caffeine: It stimulates the central nervous system, increases energy and concentration.
  • Creatine: Increases strength and endurance.
  • BCAA: Prevents catabolism and improves recovery.
  • Beta-Alanine: Increases muscle endurance.
  • Arginin (L-arginine, citrullin malate): Improves blood flow in the muscles, providing them with nutrients.
  • Taurin: Improves concentration and reduces fatigue.
  • Tyrosine: Improves mood and reduces stress.

• Errors when using pre -training complexes:

  • Abuse of pre -training complexes: Frequent use of pre -rating complexes can lead to addiction and reduce their effectiveness.
  • Start with high dosages: Start with small dosages to evaluate tolerance.
  • The use of pre -training systems before bedtime: This can cause sleep problems.
  • The use of pre -training complexes on an empty stomach: This can cause discomfort in the stomach.
  • The combination of pre -training complexes with other stimulants (coffee, energy): This can lead to overload of the nervous system.
  • Ignoring the composition: It is important to carefully study the composition of the pre -training complex and avoid products containing prohibited or harmful ingredients.

F. Vitamins and minerals: health foundation

Vitamins and minerals play an important role in all processes in the body, including muscle growth and restoration.

• Important vitamins and minerals for gaining mass:

  • Vitamin D: It is necessary for the health of bones and muscles.
  • Vitamin C: Antioxidant supports the immune system.
  • B vitamins B: Participate in energy exchange.
  • Magnesium: It is necessary for the work of muscles and nerves.
  • Zinc: Participates in the synthesis of protein and hormones.
  • Calcium: It is necessary for the health of bones.
  • Iron: Participates in the transfer of oxygen to the muscles.

• Errors when using vitamins and minerals:

  • Replacing good nutrition with vitamins and minerals: Vitamins and minerals are an addition to a diet, not its replacement.
  • An overdose of vitamins and minerals: Excessive use of some vitamins and minerals can be harmful to health.
  • Reception of vitamins and minerals without consulting a doctor: It is important to consult a doctor to determine what vitamins and minerals you need.
  • Using low -quality vitamin complexes: It is important to choose vitamin complexes from trusted manufacturers.

IV. Personalization of sports nutrition: We take into account individual characteristics

The effectiveness of sports nutrition largely depends on the individual characteristics of the body, type of physique, level of activity and goals.

A. Testing type of physique:

• Ectomorphs: People with quick metabolism who are difficult to gain weight. They are recommended to consume gainers with a high content of carbohydrates and protein, as well as pay special attention to the calorie content of the diet.
• Mesomorphs: People with well -developed muscles who are easy to gain mass. They are recommended to use protein and creatine, as well as pay attention to the balance of macronutrients.
• Endomorphs: People with slow metabolism who are easy to gain fat. They are recommended to use protein with a low content of carbohydrates and fats, as well as pay special attention to control of the calorie content of the diet.

B. Accounting for the level of activity:

The higher the level of activity, the greater the need for calories, protein and other nutrients. People engaged in heavy athletics require more protein than people involved in aerobic training.

C. Accounting for goals:

If your goal is to gain mass, you will need more calories and protein than if your goal is to lose weight.

D. Accounting for the individual characteristics of the body:

Some people may have allergies or intolerance to certain products or ingredients of sports nutrition. It is important to consider these features when choosing additives.

V. Conclusion

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VI. Summary (This will not be included)

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VII. Closing Remarks (This will not be included)

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