Chapter 1: Fundamentals of sports nutrition for muscle growth
A set of muscle mass requires an integrated approach where training, food and rest play equal roles. Ignoring any of these aspects will lead to a slowdown in progress or even to its complete stop. Sports nutrition is a tool that helps optimize a diet, providing the body with the necessary nutrients in a convenient and concentrated form. However, it is important to understand that sports nutrition is an addition to a balanced diet, and not its replacement.
1.1. Macronutrients: bricks for muscle construction
Macronutrients are proteins, carbohydrates and fats. They are the main sources of energy and building material for the body. To gain muscle mass, it is necessary to ensure sufficient consumption of each of these macronutrients.
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Proteins (protein): Protein is a building material for muscles. It consists of amino acids that participate in the process of restoration and growth of muscle tissue. Recommended protein consumption for a set of muscle mass is 1.6-2.2 grams per kilogram of body weight per day. It is important to consume protein from various sources, such as meat, fish, poultry, eggs, dairy products, legumes and nuts.
- Amino acid profile: Different sources of protein have a different amino acid profile. Full -fledged sources of protein contain all the necessary amino acids in sufficient quantities. Plant sources of protein often need to combine to ensure a complete amino acid profile.
- Protein consumption time: The uniform distribution of protein consumption during the day, especially after training, contributes to the optimal restoration and growth of muscles.
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Carbohydrates: Carbohydrates are the main source of energy for the body. They are necessary to maintain the intensity of training and restore glycogen reserves in the muscles. The recommended consumption of carbohydrates for the set of muscle mass is 4-7 grams per kilogram of body weight per day, depending on the level of activity and metabolism.
- Complex carbohydrates: Complex carbohydrates (for example, whole grain products, vegetables, fruits) are digested more slowly, providing a stable level of energy during the day.
- Simple carbohydrates: Simple carbohydrates (for example, sugar, honey, fruit juices) are quickly absorbed and can be useful after training to make up for glycogen reserves.
- Glycemic index (gi): High GI products quickly increase blood sugar, and products with low gi are slower. The choice of products with low gi contributes to a stable level of energy and prevents sharp surges in insulin.
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Fat: Fat play an important role in hormonal regulation, assimilation of vitamins and general health. Recommended fat consumption for a set of muscle mass is 0.8-1 grams per kilogram of body weight per day. It is important to give preference to healthy fats, such as mono -saturated (for example, olive oil, avocados) and polyunsaturated (for example, fish oil, nuts, seeds).
- Omega-3 and Omega-6: These irreplaceable fatty acids are necessary for health and are involved in many physiological processes. It is important to maintain the balance between them, giving preference to products rich in omega-3.
- Saturated fats: Saturated fats (for example, fatty meat, butter) should be consumed in moderate amounts.
- Transjir’s: Transfiders (for example, fast food, baking) should be avoided, as they negatively affect health.
1.2. Micronutrients: the necessary elements for the optimal work of the body
Micronutrients are vitamins and minerals. They do not contain calories, but play an important role in metabolism, immune system and general health. The deficiency of micronutrients can slow down progress in a set of muscle mass.
- Vitamins: Vitamins are involved in many processes necessary for the growth and restoration of muscles. For example, vitamin D is important for the health of bones and the immune system, and B vitamins are necessary for energy metabolism.
- Minerals: Minerals are also necessary for the health and functioning of the body. For example, calcium is important for the health of bones and muscle function, and iron is necessary for the transportation of oxygen.
- Antioxidants: Antioxidants protect the body cells from damage caused by free radicals, which are formed during intense training.
1.3. Water: the basis of life and performance
Water plays an important role in all physiological processes, including metabolism, transport of nutrients and regulation of body temperature. Dehydration can lead to a decrease in performance, muscle cramps and other health problems. It is recommended to drink at least 30-40 ml of water per kilogram of body weight per day, especially during intense training.
Chapter 2: Sports nutrition for beginners: Review of the main additives
Sports nutrition can help beginners in a set of muscle mass, providing the necessary nutrients in a convenient and concentrated form. However, it is important to choose additives wisely and not abuse them.
2.1. Protein supplements
Protein additives are one of the most popular types of sports nutrition. They help to ensure sufficient protein consumption, especially for those who have difficulty obtaining it from ordinary food.
- Whey Protein (Whey Protein): Serum protein is the most common type of protein additives. It is quickly absorbed and contains all the necessary amino acids. There are several types of serum protein:
- Wastein serum concentrate: Contains about 70-80% protein.
- Wasteen protein isolate: Contains about 90% of protein and less fat and carbohydrates than a concentrate.
- Hydrolysis of serum protein: The protein is partially split into smaller peptides, which facilitates its absorption.
- Casein Protein (Casein Protein): Casein protein is slowly absorbed, providing the body with amino acids for a long time. It is often used before bedtime to prevent muscle catabolism.
- Plant proteins: Plant proteins (for example, soy, rice, pea protein) are an alternative for vegetarians and people with lactose intolerance. It is important to combine various plant proteins to ensure a complete amino acid profile.
2.2. Creatine
Creatine is a natural substance contained in the muscles. It helps to increase strength and endurance during training. Creatine monohydrate is the most studied and effective form of creatine.
- The mechanism of action: Creatine increases phosphocratin reserves in the muscles, which is used to quickly restore energy during intense exercises.
- Advantages: An increase in strength, endurance, muscle mass and improvement of recovery.
- Recommended dosage: 3-5 grams per day.
- Loading phase (optionally): 20 grams per day for 5-7 days, then 3-5 grams per day.
- Side effects: In rare cases, digestive disorders may be observed. It is important to drink enough water.
2.3. Amino acid BCAA
BCAA (Branced-Chain Amino Acids) is leucine, isolacin and valin. They are indispensable amino acids that play an important role in protein synthesis and muscle restoration.
- The mechanism of action: BCAA stimulates protein synthesis, reduce muscle catabolism and help reduce muscle pain after training.
- Advantages: Improving recovery, decreasing muscle pain and increasing protein synthesis.
- Recommended dosage: 5-10 grams per day.
- Reception time: Before, during or after training.
2.4. Gainers
Gainers are carbohydrate-white mixtures that are used to increase the calorie content of the diet and set of muscle mass. They contain a large amount of carbohydrates and a moderate amount of protein.
- Advantages: A convenient way to increase the calorie content of the diet, especially for people who experience difficulties with weight gain.
- Flaws: May contain a large amount of sugar and unhealthy fats. It is important to choose gainers with high -quality ingredients.
- Recommended dosage: Depends on the individual needs in calories.
2.5. Preventive complexes
Pre -training complexes are additives that are used to increase energy, concentration and endurance during training. They usually contain caffeine, creatine, amino acids and other ingredients.
- Advantages: Increasing energy, concentration and endurance.
- Flaws: May contain high doses of caffeine and other stimulants that can cause side effects, such as insomnia, anxiety and rapid heartbeat.
- Recommended dosage: Follow the instructions on the packaging. Start with a small dose to evaluate your tolerance.
2.6. Vitamin-mineral complexes
Vitamin-mineral complexes help to provide the body with the necessary vitamins and minerals, especially during intense training.
- Advantages: Ensuring the body with the necessary micronutrients, health support and the immune system.
- Flaws: May contain excess doses of some vitamins and minerals. It is important to choose complexes taking into account your needs.
- Recommended dosage: Follow the instructions on the packaging.
Chapter 3: Sports nutrition for beginners: how to draw up a power plan
Drawing up an effective power plan is a key factor in success in the set of muscle mass. The power plan should be balanced, take into account individual needs and meet the goals of training.
3.1. Determination of the calorie content of the diet
The first step in drawing up a power plan is to determine the calorie content of the diet. For a set of muscle mass, it is necessary to consume more calories than it is spent.
- Calculation of basic metabolism (BMR): BMR is the number of calories that the body spends at rest to maintain basic functions. There are several formulas for calculating the BMR, for example, the Harris-Benedict formula or the formula of Myffline-sanor.
- Determining the level of activity: The level of activity takes into account the number of calories that are spent on physical activity. There are several levels of activity, from a sedentary lifestyle to very active.
- Calculation of the general daily need for calories (TDEE): TDEE = BMR X level of activity.
- Calorius surplus: To gain muscle mass, it is necessary to create a calorie surplus, that is, consume more calories than it is spent. The recommended calorie surplus is 250-500 calories per day.
3.2. Distribution of macronutrients
After determining the calorie content of the diet, it is necessary to determine the ratio of macronutrients.
- 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 grams per kilogram of body weight per day.
3.3. Compilation of the menu
After determining the calorie content and the ratio of macronutrients, it is necessary to make a menu. The menu should be varied, include products from different groups and correspond to individual preferences.
- Springs of protein: Meat, fish, poultry, eggs, dairy products, legumes, nuts.
- Sources of carbohydrates: Whole grain products, vegetables, fruits, legumes.
- Sources of fat: Olive oil, avocados, nuts, seeds, fish oil.
- Eating frequency: It is recommended to eat 5-6 times a day in small portions.
3.4. Examples of dishes
- Breakfast: Oatmeal with fruits and nuts, omelet with vegetables, cottage cheese with berries.
- Snack: Protein cocktail, fruits, nuts, yogurt.
- Dinner: Chicken breast with buckwheat and vegetables, fish with rice and salad, lentil soup with whole grain bread.
- Snack: Protein bar, vegetable salad with avocados, handful of nuts.
- Dinner: A steak with potatoes and vegetables, a turkey with a movie and broccoli, cottage cheese casserole.
- Before going to bed: Casein protein, cottage cheese.
3.5. Adaptation and monitoring
The power plan must be adapted and monitoring depending on progress. If the weight does not increase, it is necessary to increase the calorie content of the diet. If the weight increases too fast, it is necessary to reduce the calorie content of the diet. It is important to track changes in the composition of the body, and not just weight.
Chapter 4: Sports nutrition for beginners: typical mistakes and how to avoid them
Beginners often make errors in nutritions that can slow down progress in a set of muscle mass. It is important to know these mistakes and avoid them.
4.1. Insufficient calorie intake
The most common mistake is insufficient calorie intake. For a set of muscle mass, it is necessary to create a calorie surplus.
- Decision: Calculate your daily calorie need and create a calorie surplus of 250-500 calories per day.
4.2. Insufficient protein consumption
Protein is a building material for muscles. Insufficient protein consumption can slow down muscle growth.
- Decision: Consume 1.6-2.2 grams of protein per kilogram of body weight per day.
4.3. An unbalanced diet
It is important to consume all macronutrients in sufficient quantities. An unbalanced diet can lead to a deficiency of vitamins and minerals, hormonal problems and other health problems.
- Decision: Follow the ratio of macronutrients and consume products from different groups.
4.4. The use of too large products of processed products
Producted products usually contain a lot of sugar, unhealthy fats and few nutrients.
- Decision: Give preference to whole, unprocessed products.
4.5. Insufficient water consumption
Dehydration can lead to a decrease in performance and muscle cramps.
- Decision: Drink enough water during the day, especially during training.
4.6. Incorrect choice of sports nutrition
Not all sports nutrition is equally useful. It is important to choose supplements wisely and do not abuse them.
- Decision: Study information about additives, consult with a specialist and choose products with high -quality ingredients.
4.7. Lack of planning
Without planning, it is difficult to adhere to proper nutrition.
- Decision: Make a food plan for a week and cook food in advance.
4.8. Too quick progress
A set of muscle mass is a slow process. Too rapid progress can be associated with a set of fat, not muscles.
- Decision: Strive for a moderate set of muscle mass and do not forget about cardio load.
4.9. Lack of rest
Rest is necessary to restore muscles. Lack of sleep and stress can slow down progress.
- Decision: Ensure enough sleep and find ways to reduce stress.
4.10. Comparison with others
Each person is unique. Do not compare yourself with others and do not try to copy their diet or training plan.
- Decision: Focus on your own progress and listen to your body.
Chapter 5: Sports nutrition for beginners: Protein cocktail recipes
Protein cocktails are a convenient and delicious way to increase protein consumption. They are especially useful after training to restore muscles.
5.1. Basic protein cocktail
- 1 measured spoon of serum protein
- 200 ml of water or milk
- 1/2 banana (optionally)
- 5 grams of creatine (optionally)
Mix all the ingredients in a shaker or blender and drink it immediately after training.
5.2. Fruit protein cocktail
- 1 measured spoon of serum protein
- 200 ml of milk
- 1/2 cups of frozen berries
- 1 tablespoon of flaxseed
Mix all the ingredients in a blender and drink.
5.3. Chocolate protein cocktail
- 1 measured spoon of serum protein tasted chocolate
- 200 ml of milk
- 1 tablespoon cocoa
- 1 teaspoon of honey (optionally)
Mix all the ingredients in a shaker or blender and drink.
5.4. Protein cocktail with oatmeal
- 1 measured spoon of serum protein
- 200 ml of milk
- 1/2 cups of oatmeal
- 1/4 cups of nuts
- 1 teaspoon of honey (optionally)
Mix all the ingredients in a blender and drink.
5.5. Protein cocktail with peanut oil
- 1 measured spoon of serum protein
- 200 ml of milk
- 1 tablespoon of peanut oil
- 1/2 banana (optionally)
Mix all the ingredients in a blender and drink.
Chapter 6: Sports nutrition for beginners: frequently asked questions
6.1. Do I need sports nutrition if I am just starting to train?
Sports nutrition can be useful, but not mandatory. It is important to first establish a balanced diet and training process. If you experience difficulties in obtaining the necessary nutrients from ordinary food, sports nutrition can help.
6.2. What supplements should I take in the first place?
Serum protein, creatine and vitamin-mineral complex are three additives that can be useful for beginners.
6.3. How much protein do I need to consume per day?
Recommended protein consumption for a set of muscle mass is 1.6-2.2 grams per kilogram of body weight per day.
6.4. How often do I need to eat?
It is recommended to eat 5-6 times a day in small portions.
6.5. What products should I avoid?
Avoid processed products, fast food, sweet drinks and foods with a high sugar and unhealthy fat content.
6.6. Do I need to take supplements before bedtime?
Casein protein can be useful before bedtime to prevent muscle catabolism.
6.7. How long should I take creatine?
Creatine can be taken constantly.
6.8. Can sports supplements be harmful to health?
Sports supplements can be harmful to health, if you take them incorrectly or in excess doses. It is important to choose additives wisely and consult a specialist.
6.9. How to find out if additives work?
Track your progress, measure the weight and composition of the body, monitor the level of energy and well -being.
6.10. Can I take sports nutrition if I have any diseases?
If you have any diseases, consult a doctor before a sports nutrition.
Chapter 7: Advanced nutrition strategies for maximizing muscle growth
After mastering the basic principles of nutrition and additives, you can proceed to more advanced strategies that will help maximize muscle growth.
7.1. Clotting of carbohydrates
Closing carbohydrates involves a change in carbohydrate consumption depending on the day of training. During the days of training, carbohydrate consumption increases, and on vacation days – decreases. This helps optimize the level of energy, glycogen and insulin.
- Days with high intensity of training: High consumption of carbohydrates (5-7 grams per kg of body weight).
- Days with low intensity of training: Moderate consumption of carbohydrates (3-5 grams per kg of body weight).
- Vacation days: Low carbohydrate consumption (1-3 grams per kg of body weight).
7.2. Intermittent Fasting
A breakdown starvation is a dietary approach that involves the alternation of periods of starvation and periods of food. There are several options for broken starvation, for example, 16/8 (16 hours of starvation and 8 hours of food intake) or EAT-Stop-EAT (24 hours of starvation 1-2 times a week).
- Advantages: Improving insulin sensitivity, decreased inflammation, increased growth hormone.
- Flaws: It may be difficult to adapt, not everyone is suitable.
7.3. Counting of IIFYM macronutrients (if it fits your Macros)
IIFYM is a dietary approach that involves flexibility in the choice of products, provided that they correspond to a given calorie content and the ratio of macronutrients.
- Advantages: Simplifies compliance with a diet, allows you to eat varied.
- Flaws: It can lead to the use of unhealthy products, if not monitor the quality of the diet.
7.4. Strategic eating time
The strategic eating time involves the optimization of food eating time to maximize muscle growth and recovery.
- Eating before training: It provides energy and amino acids for training.
- Eating after training: Restores glycogen reserves and stimulates protein synthesis.
- Eating before bedtime: Prevents muscle catabolism during sleep.
7.5. Stress and sleep management
Stress and lack of sleep negatively affect the hormonal background and muscle restoration. It is important to manage stress and secure enough sleep.
- Stress control methods: Meditation, yoga, walking in nature, communication with friends and family.
- Recommendations for sleep: 7-9 hours of sleep per day.
Chapter 8: Monitoring of progress and making adjustments
It is important to regularly monitor your progress and make adjustments to the power plan and the training process.
8.1. Weight tracking and measuring body composition
Weigify regularly and measure the composition of the body (percentage of fat, muscle mass). This will help assess the effectiveness of your nutrition and training plan.
8.2. Maintaining a diet
Keeping a power diary will help to track the consumption of calories and macronutrients, as well as identify possible errors in nutrition.
8.3. Photos of progress
Take photos of your body every few weeks. This will help to evaluate changes in the composition of the body that can be invisible on the scales.
8.4. Assessment of strength and endurance
Track your results in training. An increase in strength and endurance is a sign of progress.
8.5. Blood test
Pass the blood tests regularly to assess the general state of health and identify possible deficiency of vitamins and minerals.
8.6. Consultations with a specialist
Consult a coach and nutritionist regularly. They will help to evaluate your progress and make the necessary adjustments to the power and training plan.
Chapter 9: Sports nutrition for special occasions
There are special cases when adjustment of the power plan and the use of sports nutrition is required.
9.1. Trips
Traveling can violate the power and training mode. It is important to plan the food in advance and take the necessary additives with you.
9.2. Diseases
During illness, the body needs more calories and nutrients. It is important to consume easily digestible food and take vitamins and minerals.
9.3. Injuries
During the restoration after injury, the body needs more protein and other nutrients to restore tissues.
9.4. Competitions
Before the competition, it is necessary to optimize nutrition for maximizing performance. It is important to increase the consumption of carbohydrates and electrolytes.
9.5. Change of season
The change of season can affect appetite and level of activity. It is important to adapt the power plan to new conditions.
Chapter 10: Long -term strategy for maintaining results
Maintaining the achieved results requires a long -term strategy based on a healthy lifestyle and proper nutrition.
10.1. Moderation in everything
Do not limit yourself in everything. It is important to find a balance between healthy nutrition and pleasure from food.
10.2. Regular training
Regular training helps maintain muscle mass and general physical shape.
10.3. Healthy sleep
A sufficient sleep is necessary to restore and maintain hormonal balance.
10.4. Stress management
Stress control helps to maintain health and prevents overeating.
10.5. Constant training
Constantly study new methods and approaches in nutrition and training. This will help to remain motivated and continue to progress.
10.6. Listen to your body
It is important to listen to your body and adapt a plan for nutrition and training for your individual needs.
10.7. Enjoy the process
It is important to enjoy the process of achieving your goals. This will help to remain motivated and adhere to a healthy lifestyle on a long -term basis.