The best additives for gaining mass for men

The best additives for gaining mass for men: detailed guide

A set of muscle mass is a difficult task that requires an integrated approach that includes proper nutrition, intensive training and sufficient rest. Although diet and training are the foundation, some additives can significantly speed up the process and help achieve the desired results. In this article, we will examine in detail the best additives for gaining mass for men, discuss their advantages, disadvantages, dosage, potential side effects and optimal reception time.

1. Protein powder:

Protein is a cornerstone of muscle building. It provides building blocks (amino acids) necessary for the restoration and growth of muscle tissue after training. Protein powder is a convenient and effective way to increase protein consumption, especially for those who have difficulty obtaining a sufficient amount of whole products.

• Types of protein powders:

  • Whey Protein (Whey Protein): The most popular and most studied type of protein powder. It is quickly absorbed, which makes it ideal for admission after training, when the muscles need immediately recovery. There are three main types of serum protein:

    • Whey Protein concentrate (WPC): Contains from 70% to 80% protein, with a small amount of lactose and fats. This is the most affordable option.
    • Western protein isolated (Whey Protein Isolaate – WPI): Contains more than 90% of protein, with a minimum amount of lactose and fats. It is suitable for people with lactose intolerance.
    • Western protein hydrolyzate (WPH): WPH): Protein, previously split into smaller peptides, which provides even faster assimilation. It can have a slightly bitter taste.

  • Casein Protein (Casein Protein): Slowly absorbed protein, ideal for admission before bedtime. It provides a gradual release of amino acids, preventing the destruction of muscle tissue during sleep. Casein also has a thickening effect, which makes it more satisfying.

  • Soy protein (soy protein): Plant protein containing all the necessary amino acids. Suitable for vegetarians and vegan. Studies show that it can be as effective as serum protein for increasing muscle mass.

  • Rice Protein (Rice Protein): Another plant protein, well absorbed, but often requires combination with other plant sources of protein to ensure a full amino acid profile.

  • Pea protein (Pea Protein): Plant protein, rich in arginine and glutamine. Easily absorbed and does not cause allergies.

  • Complex proteins (Protein Blends): There are several types of protein (for example, serum, casein and soy) to ensure both quick and slow absorption of amino acids.

• Advantages:

  • An increase in the synthesis of protein in the muscles.
  • Acceleration of recovery after training.
  • Convenience and portability.
  • A variety of tastes and options.
  • Supporting a feeling of satiety.

• Flaws:

  • It can cause a stomach disorder in people with lactose intolerance.
  • Some protein powders may contain artificial sweeteners and additives.
  • Does not replace the consumption of protein from whole products.

• Dosage:

  • The recommended daily dose of protein for increasing muscle mass is 1.6-2.2 grams per kilogram of body weight.
  • Take 20-40 grams of protein after training for optimal recovery.
  • Consider the reception of 20-40 grams of casein protein before bedtime.

• Reception time:

  • After training (serum protein).
  • Before going to bed (casein protein).
  • Between meals to increase protein consumption.

2. Creatine:

Creatine is one of the most popular and most studied additives to increase strength, endurance and increase muscle mass. It is a natural substance contained in muscle cells, and plays a key role in the production of energy during intense exercises.

• Types of creatine:

  • Creatine monogydrate (creatine monohydrate): The most common and most effective type of creatine. It is also the most affordable price.

  • Creatine HCL Creatine: It dissolves well in water and can require less dose than creatine monohydrate.

  • Creatine Ethyl Ether (Creatine Ethyl Ester – Cee): Previously, it was considered more effective, but the studies have shown that it is less stable and may not be so effectively increasing the level of creatine in the muscles, such as creatine monohydrate.

  • Buerized Creatine (Kre-KLKALYN): It has a higher pH, which is claimed to improve assimilation and reduces side effects.

• Advantages:

  • Increasing strength and power.
  • Improving endurance.
  • Increase in muscle mass.
  • Increased performance in high -intensity exercises.
  • Increasing hydration of muscle cells.

• Flaws:

  • It can cause a delay in water, which leads to a temporary increase in weight.
  • In a small percentage of people can cause stomach disorder.

• Dosage:

  • Download phase (optional): 20 grams per day, divided into 4 doses, within 5-7 days.
  • Supporting phase: 3-5 grams per day.

• Reception time:

  • At any time of the day.
  • You can take before or after training.
  • Take with food to improve absorption.

3. Gainers (Weight Gainers):

Gainers are additives containing a large number of calories, carbohydrates and protein. They are intended for people who experience difficulties with a set of weight and muscle mass due to rapid metabolism or insufficient appetite.

• Heiner composition:

  • Protein: Usually contains from 20 to 60 grams of protein per portion.
  • Carbohydrates: The main source of calories in geners, usually from 50 to 150 grams per portion.
  • Fat: They contain a small amount of fat, usually from 5 to 20 grams per portion.
  • Vitamins and minerals: Some gainers are enriched with vitamins and minerals.

• Advantages:

  • Easy to increase calorie intake.
  • Convenient source of protein and carbohydrates.
  • Suitable for people with quick metabolism.
  • It can help gain weight and muscle mass.

• Flaws:

  • May contain a lot of sugar and treated carbohydrates.
  • They can lead to fat accumulation if you consume too many calories.
  • They can cause stomach disorder in some people.

• Dosage:

  • Follow the instructions on the packaging.
  • Start with a smaller dose and gradually increase it as necessary.

• Reception time:

  • Between meals to increase calorie intake.
  • After training to restore glycogen.
  • Before going to bed to provide energy during sleep.

4. BCAA (Branched-Chain Amino Acids):

BCAA are three irreplaceable amino acids: leucine, isolacin and valin. They play an important role in the synthesis of protein in the muscles and can help reduce muscle fatigue and soreness after training.

• Advantages:

  • Stimulation of protein synthesis in the muscles.
  • Reducing muscle fatigue.
  • Reducing muscle soreness after training.
  • Improving recovery.

• Flaws:

  • They are not necessary if a sufficient amount of protein from whole products is consumed.
  • Can be expensive.

• Dosage:

  • 5-10 grams to, during or after training.

• Reception time:

  • Before training.
  • During training.
  • After training.

5. Beta-Alanine:

Beta-Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine acts as a buffer, helping to neutralize the acidity in the muscles during intense exercises, which can lead to improvement of endurance and strength.

• Advantages:

  • Improving endurance.
  • Increase in force.
  • Reducing muscle fatigue.

• Flaws:

  • It can cause a sensation of tingling on the skin (paresthesia), which usually takes place after a while.

• Dosage:

  • 2-5 grams per day, divided into several tricks.

• Reception time:

  • At any time of the day.
  • Regular use is more effective than taking only before training.

6. L-carnitine:

L-carnitine is an amino acid that plays an important role in the transport of fatty acids in mitochondria, where they are burned for energy. It can help improve productivity, reduce muscle fatigue and maintain fat burning.

• Advantages:

  • Improving performance.
  • Reducing muscle fatigue.
  • Support for fat burning.
  • Improving recovery.

• Flaws:

  • It can cause a stomach disorder in some people.
  • It may have a fish smell.

• Dosage:

  • 1-3 grams per day.

• Reception time:

  • Before training.
  • With food.

7. Zinc and Magnesium (ZMA):

ZMA is a combination of zinc, magnesium and vitamin B6. These minerals play an important role in various functions of the body, including protein synthesis, energy production and recovery.

• Advantages:

  • Support for protein synthesis.
  • Improving recovery.
  • Improving sleep.
  • Hormonal balance support.

• Flaws:

  • It can cause a stomach disorder in some people.

• Dosage:

  • Follow the instructions on the packaging.
  • Usually taken before bedtime.

• Reception time:

  • Before going to bed.

8. Vitamin D:

Vitamin D plays an important role in bone health, immune system and muscle function. Vitamin D deficiency can adversely affect muscle growth and performance.

• Advantages:

  • Support for bone health.
  • Improving the immune function.
  • Support for muscle function.
  • Improving mood.

• Flaws:

  • Excessive consumption can be toxic.

• Dosage:

  • 2000-5000 IU per day.
  • Consult a doctor to determine the optimal dose.

• Reception time:

  • With food containing fats.

9. HMB (Hydroxymethylbutyrate):

HMB is a metabolite of leucine, which helps reduce the destruction of muscle tissue and improve recovery after training.

• Advantages:

  • Reducing the destruction of muscle tissue.
  • Improving recovery.
  • An increase in muscle mass and strength (in combination with training).

• Flaws:

  • Studies show conflicting results.

• Dosage:

  • 3 grams per day, divided into several tricks.

• Reception time:

  • At any time of the day.
  • Divide the dose into several techniques to maintain a stable HMB level in the blood.

10. Arginine (Arginine):

Arginine is an amino acid that is the predecessor of nitrogen oxide (No). No expands blood vessels, which improves blood flow and delivery of nutrients to muscles.

• Advantages:

  • Improving blood flow.
  • Increase the delivery of nutrients to muscles.
  • Improving performance.
  • Support for immune function.

• Flaws:

  • It can cause a stomach disorder in some people.

• Dosage:

  • 3-6 grams per day.

• Reception time:

  • Before training.
  • Before going to bed.

Important comments:

• Individual differences: The effectiveness of additives can vary depending on individual factors, such as genetics, diet, training mode and general health.
• Consultation with a doctor: Before taking any additives, it is recommended to consult a doctor, especially if you have any diseases or you take medications.
• Quality of additives: Choose additives from Reputable Brands, which have undergone independent testing for quality and cleanliness.
• Realistic expectations: Additives are not a magic tablet. They can help accelerate the process of gaining mass, but will not replace proper nutrition, intense training and sufficient rest.
• Gradual increase in dosage: Start with a smaller dose and gradually increase it to evaluate your tolerance.
• Compliance with hydration: Use enough water, especially when taking creatine.
• Side effects: Carefully follow your body and stop taking the additive if you have any side effects.
• Cycling: Consider the possibility of cycling of some additives to prevent the body’s addiction and maintain their effectiveness. For example, you can cycle creatine, taking it within 8-12 weeks, and then taking a break for 4-6 weeks.
• Priority with whole products: Additives should be an addition to a healthy diet, and not a replacement of whole foods.

In conclusion, the choice of the best additives for gaining mass for men is an individual process that depends on your goals, the budget and individual characteristics of the body. Remember that additives are only one of the elements of an integrated approach to building muscle increasing. Combine them with proper nutrition, intense training and sufficient rest to achieve optimal results. Always consult a doctor or a qualified nutrition specialist before starting to take any additives.