Sports nutrition for gaining mass: what to choose

Chapter 1: Fundamentals of sports nutrition for hypertrophy

1. 1 Biological muscle growth mechanisms:

   Muscle hypertrophy, an increase in the size of muscle fibers, is the result of several complex biological processes. The key factors are:

   • Mechanical stress: Severe training create mechanical stress to muscle fibers, causing microtrauma.
   • Metabolic stress: Anaerobic metabolism during intensive exercises leads to the accumulation of metabolites such as lactate, which stimulates anabolic signaling paths.
   • Muscle damage: Microscopic damage to muscle fibers trigger inflammatory response and activation of cells-satellites.

   These processes lead to the activation of signal tracks, such as MTOR (Michen Rapamycin in mammals), which plays a central role in protein synthesis. MTOR activation helps to broadcast MRNA, which leads to an increase in the synthesis of new muscle proteins.

   Satellites located on the surface of muscle fibers also play an important role. They are activated in response to muscle damage and merge with existing muscle fibers, increasing their size (hypertrophy) or form new muscle fibers (hyperplasia, which, although less common in adults, can also contribute to muscle growth).

   The hormonal environment is also critical. Testosterone, growth hormone and insulin-like growth factor 1 (IGF-1) have an anabolic effect, contributing to the synthesis of protein and muscle growth. Cortisol, a catabolic hormone, can interfere with muscle growth, therefore it is necessary to minimize its influence, for example, by adequate recovery after training.

   Genetics also plays an important role in determining the potential of muscle growth. Some people are genetically predisposed to a faster and more significant growth of muscles than others.

   Understanding these biological mechanisms is necessary for the development of effective nutrition and training strategies aimed at maximum hypertrophy.

2. 2 Macronutrients: proteins, carbohydrates and fats:

   Macronutrients are the main nutrients that provide the body with energy and building blocks necessary for life and functioning. For a set of muscle mass, the correct ratio and sufficient consumption of macronutrients are critical.

   • Proteins (protein): Proteins are building muscle blocks. They consist of amino acids that are used to restore and grow muscle fibers. Recommended protein consumption for a set of muscle mass is from 1.6 to 2.2 grams per kilogram of body weight per day. Springs of protein:

     • Animal protein: meat (beef, chicken, pork), fish (salmon, tuna, cod), eggs, dairy products (cottage cheese, yogurt, milk).
     • Plant protein: legumes (lentils, beans, chickpeas), tofu, pace, movie, nuts and seeds.

     It is important to use various sources of protein in order to ensure the receipt of all the necessary amino acids, especially irreplaceable ones that the body cannot synthesize independently.

   • Carbohydrates: Carbohydrates are the main source of energy for the body. They are necessary to perform intensive training and the restoration of glycogen in the muscles, which is a supply of energy. The recommended carbohydrate consumption depends on the level of activity and intensity of training, but usually ranges from 4 to 7 grams per kilogram of body weight per day. Sources of carbohydrates:

     • Complex carbohydrates: whole grain products (oatmeal, buckwheat, brown rice), vegetables (potatoes, sweet potatoes, broccoli), fruits.
     • Simple carbohydrates: fruits, honey, sports drinks (for rapid energy restoration after training).

     The choice of carbohydrates should be based on the glycemic index (GI) and glycemic load (GN). Complex carbohydrates with low GI provide a gradual release of energy, while simple carbohydrates with high GI can be useful after training to quickly replenish glycogen reserves.

   • Fat: Fat is necessary for hormonal balance, the assimilation of fat -soluble vitamins and energy provision. Recommended fat consumption is from 0.8 to 1.2 grams per kilogram of body weight per day. It is important to choose healthy sources of fat:

     • Unsaturated fats: avocados, olive oil, nuts and seeds (almonds, walnuts, flax seeds), oily fish (salmon, sardines).
     • Saturated fats: meat, dairy products (in moderate quantities).

     Transfinery should be avoided, as they are harmful to health.

   The correct ratio of macronutrients is a key factor in success in the set of muscle mass. Experiment and track the results to find the optimal ratio that works for you.

3. 3 Calorius: surplus for growth:

   To gain muscle mass, it is necessary to create calorie surfaces – consume more calories than spending the body. This provides the body with energy and building blocks necessary for the restoration and growth of muscles.

   The size of the calorie surplus can vary depending on individual factors, such as metabolism, the level of activity and genetics. It is usually recommended to start with a surplus of 250-500 calories per day.

   To determine your need for calories, you can use formulas, such as the Harris-Benedict equation or the Mifflin-San-Jora equation, which take into account age, gender, weight and level of activity. Online calculators can also be useful.

   It is important to track your progress and adjust the consumption of calories depending on the results. If you do not gain weight, increase the consumption of calories by 100-200 per day. If you gain too much fat, reduce calorie intake.

   Calories should come from quality sources of food rich in nutrients. Focus on the consumption of whole, unprocessed products, such as meat, fish, vegetables, fruits, whole grain products and healthy fats.

   Do not abuse high -calorie, but poor nutrients with food, such as fast food, sweet drinks and processed products. These products can lead to an increase in fat mass, not muscle.

   It is important to understand that the surplus of calories does not guarantee muscle growth. It should be combined with the correct training and sufficient protein consumption.

Chapter 2: Types of sports nutrition for a set of muscle mass

2. 1 Protein powders: whey, casein, soy, pea, and others:

   Protein powders are concentrated protein sources that can be used to increase protein consumption, especially after training or between meals. There are several types of protein powders, each of which has its own advantages and disadvantages.

   • Wastein protein: The most popular type of protein powder obtained from milk serum. It is quickly absorbed and contains all essential amino acids, which makes it ideal for consumption after training to quickly restore muscle fibers.

     • Wastein serum concentrate: Contains 70-80% protein, the rest-fats and carbohydrates. The most affordable option.
     • Wasteen protein isolate: Contains 90% or more protein, with the minimum content of fats and carbohydrates. Suitable for people with lactose intolerance.
     • Hydrolysis of serum protein: It is previously split into smaller peptides, which provides even faster assimilation. The most expensive option.

   • Casein: Slowly absorbed protein also obtained from milk. It provides a gradual release of amino acids within a few hours, which makes it ideal for consumption before bedtime to prevent muscle catabolism during sleep.

   • Soy protein: A plant source of protein containing all essential amino acids. Suitable for vegetarians and vegan. However, some people are concerned about his influence on the hormonal balance (estrogen), although studies show that moderate consumption of soy protein is safe.

   • Pea protein: Another plant source of protein obtained from yellow peas. It is well absorbed and contains a lot of BCAA amino acids (amino acids with an extensive chain). Suitable for vegetarians, vegan and people with allergies to dairy products.

   • Rice protein: A plant source of protein obtained from brown rice. It is less concentrated than other types of protein, and has a less pronounced taste.

   • Egg protein: Protein obtained from egg protein. It is well absorbed and contains all essential amino acids.

   When choosing protein powder, it is important to take into account your needs, preferences and dietary restrictions. Check the composition of the product, the content of protein for a portion and the presence of additives.

3. 2 Gainers: composition, application, advantages and disadvantages:

   Gainers are sports supplements designed to increase the consumption of calories and nutrients necessary for the recruitment of muscle mass. They usually contain a mixture of carbohydrates, proteins and fats.

   • Composition: Gainers usually contain:

     • Carbohydrates: the main source of calories in the geners. It can be simple carbohydrates (Maltodecstrin, dextrose) for rapid energy restoration or complex carbohydrates (oatmeal, brown rice) for longer energy release.
     • Squirrels: Gainers contain proteins necessary for the restoration and growth of muscles. The most often used serum protein.
     • Fat: Heiners contain a small amount of fats, usually from plant sources.
     • Vitamins and minerals: some gainers are enriched with vitamins and minerals to maintain overall health and performance.
     • Other additives: some gainers contain creatine, BCAA amino acids and other additives that can improve sports results.

   • Application: Gainers are usually used to increase the consumption of calories by people who experience difficulties with weight gain due to high metabolism, low appetite or intense training. They can be useful for “hardgiens” – people who are difficult to gain muscle mass. Gainers usually take between meals or after training.

   • Advantages:

     • A convenient way to increase the consumption of calories and nutrients.
     • It can help in a set of muscle mass, especially for “hardgiens”.
     • It can improve recovery after training.

   • Flaws:

     • It can lead to a set of fat mass if the consumption of calories exceeds the needs of the body.
     • Some gainers contain a large amount of sugar and artificial ingredients.
     • Can be expensive.
     • Not a replacement of a balanced diet.

   When choosing a gainer, it is important to take into account its composition and the quality of the ingredients. Choose geyners with a low sugar content and high protein and complex carbohydrates. It is also important to remember that geysers are just an addition to a balanced diet, and not its replacement.

4. 3 Creatine: Monohydrate, ESTIL ESTER, other forms. The mechanism of action, efficiency and safety:

   Creatine is a natural substance contained in muscle cells and is used for energy production. Creatine is one of the most studied and effective sports additives.

   • Forms of creatine:

     • Creatine Monogidrate: The most common and most studied form of creatine. Effective and affordable.
     • Creatin Ethyl Esther (Cee): It was assumed that CEE is better absorbed than creatine monohydrate, but studies have shown that it is less effective.
     • Creatine Hydrochloride (HCL): Some argue that HCl is better dissolved in water and is absorbed than creatine monohydrate, but additional studies are needed.
     • Creatine Malat: Creatine associated with apple acid. Some argue that it provides more energy, but additional studies are needed.
     • Buerized Creatine (Kre-KLKALYN): Designed to increase PH to prevent the destruction of creatine in the stomach. Studies did not show significant advantages over creatine monohydrate.

   • The mechanism of action: Creatine increases the level of phosphocratin in muscle cells. Phosphocratin is used to rapidly restore ATP (adenosine triphosphate), the main source of energy for muscle contractions. Creatine can also increase the content of water in muscle cells, which leads to an increase in muscle volume.

   • Efficiency: Creatine is effective for:

     • Increased strength and power.
     • Increased muscle mass.
     • Improving sports results in high -intensity exercises.
     • Acceleration of recovery after training.

   • Safety: Creatine is a safe and well -studied sports supplement. The most common side effects are water delay and minor gastrointestinal disorders. People with kidney diseases should consult a doctor before taking creatine.

   • Reception recommendations: There are two main protocols for taking creatine:

     • Loading phase: 20 grams per day, divided into 4 doses, for 5-7 days, then 3-5 grams per day to maintain the level of creatine in the muscles.
     • Supporting dose: 3-5 grams per day from the very beginning.

     Both protocols are effective, but the loading phase allows you to quickly saturate the muscles with creatine.

5. 4 BCAA (amino acids with an extensive chain): leucine, isolacin, valin. The role in the synthesis of protein and recovery:

   BCAA (amino acids with an extensive chain) is a group of three essential amino acids: leucine, isolacin and valin. They make up about 35% of essential amino acids in muscle proteins and play an important role in protein synthesis and muscle restoration.

   • The role in the synthesis of the protein: Leucine is a key regulator of protein synthesis. It activates the MTOR signal path, which stimulates MRNA broadcast and leads to an increase in the synthesis of new muscle proteins. Isolecin and valin can also contribute to the synthesis of protein, but to a lesser extent than leucin.

   • The role in recovery: BCAA can help reduce muscle damage and inflammation after training, which contributes to faster recovery. They can also reduce muscle pain (DOMS).

   • When to take BCAA: BCAA can be taken before training, during training or after training. Reception of BCAA before training can help reduce muscle damage and fatigue. Reception of BCAA during training can help maintain energy level and reduce muscle destruction. Reception of BCAA after training can help accelerate muscle restoration.

   • Efficiency: The effectiveness of BCAA depends on various factors, such as diet, level of training and dosage. If you consume enough protein in your diet, then an additional BCAA may not bring significant advantages. However, BCAA can be useful for people who train on an empty stomach, observe a low protein diet or experience difficulties with recovery after training.

   • Dosage: The recommended BCAA dosage is from 5 to 20 grams per day, divided into several techniques.

6. 5 L-glutamine: role in the immune system and restoration:

   L-glutamine is an indispensable amino acid that plays an important role in the immune system, restoring and maintaining intestinal health.

   • Role in the immune system: Glutamine is the main source of energy for immune cells, such as lymphocytes and macrophages. It is necessary for the normal functioning of the immune system and protect the body from infections. Intensive training can reduce glutamine in the body, which can weaken the immune system.

   • The role in recovery: Glutamine can help reduce muscle damage and inflammation after training, which contributes to faster recovery. It can also help restore glycogen reserves in the muscles.

   • The role in the health of the intestine: Glutamine is the main source of energy for intestinal cells. It helps to maintain the integrity of the intestinal mucosa and prevents the “leaky intestine syndrome”, in which bacteria and toxins can penetrate the bloodstream.

   • When to take L-glutamine: L-glutamine can be taken after training, before bedtime or during illness. The intake of L-glutamine after training can help accelerate muscle restoration and support the immune system. Reception of L-glutamine before going to bed can help improve the quality of sleep and support the immune system. The intake of L-glutamine during illness can help strengthen the immune system and accelerate recovery.

   • Efficiency: The effectiveness of L-glutamine depends on various factors, such as diet, level of training and health status. If you consume enough protein and you do not have intestinal health problems, then an additional intake of L-glutamine may not bring significant advantages. However, L-glutamine can be useful for people who experience intense training, have problems with immunity or suffer from intestinal diseases.

   • Dosage: The recommended dosage of L-glutamine is from 5 to 15 grams per day, divided into several tricks.

7. 6 Argininin: The role in the production of nitrogen oxide and vascularization:

   Arginine is a conditionally indispensable amino acid that plays an important role in the production of nitrogen oxide (NO) and vascularization (expansion of blood vessels).

   • Role in the production of nitrogen oxide (No): Arginine is the predecessor of nitrogen oxide (No), which is a powerful vasodilator. No expands blood vessels, which improves blood flow and the delivery of oxygen and nutrients to muscles. This can lead to improvement in performance during training, reducing fatigue and acceleration of recovery.

   • The role in vascularization: The expansion of blood vessels caused by NO leads to an increase in vascularization – the visibility of blood vessels under the skin. Many athletes strive to increase vascularization, as this indicates a good blood flow and the delivery of nutrients to muscles.

   • When to take Arginine: Arginine can be taken before training to improve blood flow and performance. However, it is worth noting that the bioavailability of Arginine can be low, so some studies show that citrullin, which turns into arginine in the body, can be more effective.

   • Efficiency: The effectiveness of Arginine depends on various factors, such as diet, level of training and dosage. Some studies show that Arginine can improve performance during training, especially in anaerobic exercises. However, additional studies are needed to confirm these results.

   • Dosage: The recommended dosage of Arginine is from 3 to 6 grams per day, taken before training.

8. 7 Beta-Alanin: The mechanism of action and the effect on muscle endurance:

   Beta-Alanin is an indispensable amino acid that is involved in the synthesis of carnosine in the muscles. Carnosine is a dipeptide that acts as a buffer, neutralizing acidity in the muscles.

   • The mechanism of action: Beta-Alanin is a limiting factor in the synthesis of carnosin. Reception of beta-alanine increases the level of carnosine in the muscles. Carnosine helps neutralize hydrogen ions (h+), which accumulate in the muscles during intense exercises. The accumulation of hydrogen ions leads to a decrease in pH (increased acidity) in the muscles, which can cause fatigue and decrease in performance.

   • Influence on muscle endurance: Beta-Alanin can improve muscle endurance, especially in high-intensity exercises, such as sprint, heavy athletics and crossfit. An increase in the level of carnosine in the muscles allows you to maintain a high intensity of exercises longer, postponing the onset of fatigue.

   • When to take beta-alanine: Beta-Alanin can be taken at any time of the day. It has a cumulative effect, so it is important to take it regularly in order to maintain a high level of carnosine in the muscles.

   • Side effects: The most common side effect of beta-alanine is paresthesia (tingling or itching of the skin), which is usually felt on the face and neck. Paresthesia is harmless and passes after a while. It can be reduced by dividing the daily dose into several doses.

   • Dosage: The recommended dosage of beta-alanine is from 4 to 6 grams per day, divided into several tricks.

9. 8 HMB (β-hydroxy-β-methylbutirates): mechanism of action and anti -atabolic effect:

   HMB (β-hydroxy-β-methylbutirate) is a metabolite of leucine amino acids. It has an antikatabolic effect and can help reduce muscle damage and accelerate recovery.

   • The mechanism of action: HMB reduces the destruction of muscle protein (catabolism) and promotes the synthesis of muscle protein (anabolism). It can also reduce muscle damage caused by training. The exact mechanism of action of HMB has not been fully studied, but it is assumed that it affects the signaling paths associated with the synthesis and destruction of the protein.

   • Antikatabolic effect: HMB can help reduce muscle destruction during intense training or with calories deficiency. This can be especially useful for athletes who train in conditions of limited calorie consumption, for example, during “drying”.

   • When to take HMB: HMB can be taken before training, after training or during the day.

   • Efficiency: HMB effectiveness depends on various factors, such as diet, level of training and dosage. HMB can be more effective for beginner athletes than for experienced ones. Some studies show that HMB can help increase muscle mass and strength, especially in combination with burial training.

   • Dosage: The recommended HMB dosage is 3 grams per day, divided into several techniques.

Chapter 3: Practical use of sports nutrition for mass gain

3. 1 Drawing up an individual food plan:

   Drawing up an individual food plan is a key step towards achieving goals in the set of muscle mass. The plan should take into account your individual needs, goals, preferences and lifestyle.

   • Definition of goals: First of all, determine your goals. How many muscle mass do you want to get? For what period of time? This will help you determine the necessary calorie surplus and the ratio of macronutrients.

   • Calculation of the need for calories: Use the formulas such as the Harris-Benedict equation or the Equation of Mifflin-San-Jeor to calculate its basal metabolism rate (BMR). Then multiply the BMR by the activity coefficient to determine your daily need for calories. Add 250-500 calories to this value to create a surplus for a set of muscle mass.

   • Calculation of the ratio of macronutrients: Determine the optimal ratio of macronutrients: proteins, carbohydrates and fats. Recommended ratio:

     • Squirrels: 1.6-2.2 grams per kilogram of body weight per day.
     • Carbohydrates: 4-7 grams per kilogram of body weight per day.
     • Fat: 0.8-1.2 grams per kilogram of body weight per day.

   • Choosing products: Make a list of products that you like and which correspond to your goals by macronutrients. Include a variety of protein sources, complex carbohydrates and healthy fats in your diet.

   • Distribution of meals: Divide the daily consumption of calories and macronutrients into several meals (usually 5-6) during the day. This will help maintain a stable level of energy and amino acids in the blood.

   • Planning to receive sports nutrition: Determine what sports additives can be useful to you to achieve your goals. For example, protein powder after training, creatine for increasing strength and BCAA for recovery.

   • Tracking progress: Regularly monitor your progress, weigh and measure your volumes. If you do not gain weight or gain too much fat, adjust your food plan.

   • Example of the power plan: Suppose your weight is 70 kg, and you want to gain muscle mass. Your need for protein will be 140 grams (2 g/kg), in carbohydrates – 350 grams (5 g/kg), and in fats – 70 grams (1 g/kg). Divide this into 5 meals, and turn on the sources of protein, carbohydrates and fats in each meal. For example, breakfast – oatmeal with protein and nuts, lunch – chicken breast with brown rice and vegetables, dinner – salmon with potatoes and avocados.

4. 2 Examples of diets using sports nutrition:

   Consider examples of diets, including sports nutrition, for various purposes and needs.

   • The diet for beginners (70 kg, the goal is a set of muscle mass):

     • Breakfast (7:00): Oatmeal (50 g) with serum protein (30 g) and berries (100 g).
     • Snack (10:00): Apple (1 pc.) And a handful of nuts (30 g).
     • Lunch (13:00): Chicken breast (150 g) with buckwheat (100 g) and vegetables (200 g).
     • Snack (16:00): Protein bar (20 g of protein).
     • Postering meal (19:00): Serum protein (30 g) with banana (1 pc.) And creatine (5 g).
     • Dinner (22:00): Cottage cheese (200 g) with olive oil (1 tbsp. Spoon).

   • A diet for experienced athletes (85 kg, goal – a set of muscle mass and strength):

     • Breakfast (7:00): Yaichitsa from 4 yaits s bacon (50 g) and avocado (1/2 pc.).
     • Snack (10:00): Protein cocktail (40 g of protein) with oatmeal (50 g).
     • Lunch (13:00): Beef (200 g) with brown rice (150 g) and broccoli (200 g).
     • Preventive meal (16:00): Rice bread (2 pcs.) With peanut paste (2 tbsp. Spoons) and beta-alanine (3 g).
     • Postering meal (19:00): The serum protein (40 g) with a decorose (50 g) and creatin (5 g).
     • Dinner (22:00): Salmon (200 g) with potatoes (200 g) and olive oil (2 tbsp. Tablespoons).
     • Before going to bed: Casein protein (30 g).

   • Vegetarian diet (65 kg, goal – a set of muscle mass):

     • Breakfast (7:00): Tofu (150 g) with vegetables and whole grain bread.
     • Snack (10:00): Greek yogurt (200 g) with berries and seeds of Chia.
     • Lunch (13:00): Lentils (150 g) with Kinoa (100 g) and vegetables.
     • Snack (16:00): Plant protein bar (20 g of protein).
     • Postering meal (19:00): Pea protein (30 g) with banana and creatine (5 g).
     • Dinner (22:00): Pace (150 g) with vegetables and avocados.

5. 3 Time of eating and sports nutrition: before, during and after training:

   The time of eating and sports nutrition plays an important role in achieving optimal results in a set of muscle mass.

   • To workouts (1-3 hours):

     • Purpose: to provide the body with energy for training and prevent muscle catabolism.
     • What is: complex carbohydrates (oatmeal, brown rice, whole grain bread) and a moderate amount of protein (chicken breast, fish, tofu).
     • Sports nutrition:
       • Creatine (if you do not accept it regularly).
       • Beta-Alanin (if you take it regularly).
       • The pre -training complex (with caution, given the content of caffeine).

   • During training (if the training lasts more than 1 hour):

     • Purpose: to maintain energy level and prevent dehydration.
     • What is: a sports drink with electrolytes and