Section 1: Fundamentals of a mass gain and the role of sports nutrition
A set of muscle mass is a complex process that requires an integrated approach. This is not just eating a large amount of food, but a carefully planned strategy, taking into account many factors, from genetics and training program to diet and rest. Sports nutrition plays an auxiliary role, optimizing this process and filling the deficiency of the necessary nutrients, which is difficult to get only from ordinary food. Understanding the basics of the muscle growth process and the principles of using sports nutrition is the key to achieving success.
1.1. The principles of muscle hypertrophy:
Hypertrophy is an increase in the size of muscle fibers. It occurs as a result of adaptation of muscles to stress caused by training with weights. The main factors contributing to hypertrophy:
- Mechanical stress: The tension arising in the muscles when lifting weights. This is the main incentive for growth. Work with progressively increasing weights is critical.
- Metabolic stress: The accumulation of metabolites (lactate, hydrogen ions, etc.) in the muscles during training. This signals the body about the need for adaptation and growth. Highly removable training (a large number of repetitions and approaches) contribute to metabolic stress.
- Muscle damage: Microwths of muscle fibers arising from intensive training. The body restores these ruptures, making muscles more and more. It is important to provide a sufficient amount of protein for recovery.
1.2. The key role of nutrition in muscle growth:
Power provides building blocks and energy necessary for the restoration and growth of muscles. For a set of mass, you need:
- Calorius surplus: Consume more calories than consumed. Recommended surplus-250-500 calories per day. Too much surplus can lead to excessive accumulation of fat.
- Sufficient amount of protein: Protein is the main building material for muscles. Recommended norm-1.6-2.2 grams of protein per kilogram of body weight.
- A sufficient amount of carbohydrates: Carbohydrates provide energy for training and the restoration of glycogen in the muscles. The recommended norm is 4-7 grams of carbohydrates per kilogram of body weight.
- Healthy fats: Fats are important for hormonal regulation and general health. Recommended norm-0.8-1 grams of fat per kilogram of body weight.
- Vitamins and minerals: Provide the normal functioning of the body and participate in the processes of muscle growth and recovery.
1.3. Sports nutrition: assistant, not replacement:
Sports nutrition is not a magic tablet that will instantly increase muscles. These are additives that can help optimize nutrition and make up for the deficiency of the necessary nutrients. It is important to understand that sports nutrition should be used in combination with a balanced diet and a proper training program.
1.4. Assessment of the basic level and setting goals:
Before proceeding with the use of sports nutrition, it is necessary to evaluate your current level of physical training, nutrition and training experience. Clearly define your goals: how much muscle mass do you want to gain for what period of time. This will help you choose the right additives and plan a diet and training.
Section 2: The main types of sports nutrition for mass gain
There are many types of sports nutrition intended for a set of muscle mass. It is important to understand their action, advantages and disadvantages to choose those that best meet your needs and goals.
2.1. Protein:
Protein is the most important type of sports nutrition for gaining mass. It is the main building material for the muscles and is necessary for their restoration and growth.
- Whey Protein (Whey Protein): The most popular type of protein. It is quickly absorbed, contains all the necessary amino acids and stimulates the synthesis of protein. It is recommended to take it after training in the morning. There are different types of serum protein:
- Whey Protein concentrate (Whey Protein Concentrate): Contains 70-80% protein, a small amount of fat and carbohydrates. The most affordable price.
- Western protein isolate (Whey Protein Isolaate): Contains 90% or more protein, less fat and carbohydrates than concentrate. Better suitable for people with lactose intolerance.
- Western protein hydrolyzate. Protein, split into smaller peptides, which provides even faster assimilation. The most expensive type of serum protein.
- Casein: Slowly absorbed protein obtained from milk. It provides prolonged intake of amino acids into the muscles, preventing catabolism (muscle destruction). It is recommended to take before bedtime.
- Soy protein: Plant protein obtained from soy. A good choice for vegetarians and vegan. It contains all the necessary amino acids, but is absorbed a little slower than serum protein.
- Egg protein: Protein received from eggs. Contains all the necessary amino acids and is well absorbed. Expensive.
- Complex protein: A mixture of various types of protein (serum, casein, soy, eggs, etc.). Provides both quick and slow assimilation of amino acids.
2.2. Heiner:
Geiner is a mixture of protein and carbohydrates designed to gain mass. It provides a large number of calories and nutrients necessary for muscle growth.
- Heiner composition: The content of protein in the Heiner is usually 10-30%, and carbohydrates-70-90%. Also, vitamins, minerals, creatine and other additives can be added to the geiner.
- Gainer choice: When choosing a genener, pay attention to the ratio of protein and carbohydrates, the composition of carbohydrates (it is better if complex carbohydrates, not sugar prevail in it), the content of fats and the presence of additional ingredients.
- To whom the Heiner is suitable: Geiner is suitable for people who experience difficulties with a set of mass due to rapid metabolism or insufficient calorie consumption. It can also be useful for those who are engaged in intensive training and need a large amount of energy.
2.3. Creatine:
Creatine is a natural substance contained in the muscles. It plays an important role in energy exchange and increases strength and endurance.
- Creatine action: Creatine increases the reserves of ATP (adenosine triphosphate) in the muscles, which is the main source of energy for muscle contractions. This allows you to train with greater intensity and recover faster.
- Forms of creatine: The most common form of creatine is creatine monohydrate. There are other forms, such as creatine ethyl ether, creatine hydrochloride, etc., but their effectiveness has not been proven.
- Taking creatine: There are two ways to take creatine:
- Loading: Take 20 grams of creatine per day for 5-7 days, then switch to a supporting dose of 3-5 grams per day.
- Without loading: Take 3-5 grams of creatine per day from the very beginning.
- Creatine advantages: Increase in strength and endurance, increase in muscle mass, improvement of recovery.
- Side effects of creatine: In some people, creatine can cause a delay in water in the body, which can lead to weight gain. Digestive disorders can rarely occur.
2.4. BCAA (Branched-Chain Amino Acids):
BCAA is a complex of three essential amino acids: leucine, isolacin and valine. They play an important role in the synthesis of protein, preventing catabolism and muscle restoration.
- Action BCAA: BCAA stimulate protein synthesis, reduce muscle destruction during training and accelerate recovery after training.
- Reception BCAA: BCAA can be taken before training, during training and after training. The recommended dose is 5-10 grams per day.
- BCAA advantages: Acceleration of recovery, decrease in muscle pain, prevention of catabolism.
2.5. Glutamine:
Glutamine is an amino acid that plays an important role in the immune system, digestion and muscle restoration.
- Glutamin action: Glutamine supports the immune system, improves digestion and accelerates muscle restoration after training.
- Glutamine intake: Glutamine can be taken after training and before bedtime. The recommended dose is 5-10 grams per day.
- Advantages of glutamine: Strengthening immunity, improving digestion, acceleration of recovery.
2.6. ZMA (zinc, magnesium, vitamin B6):
ZMA is a complex consisting of zinc, magnesium and vitamin B6. It helps to increase testosterone levels, improve sleep and restore muscles.
- Action Zma: Zinc and magnesium are involved in the production of testosterone, vitamin B6 improves the absorption of zinc and magnesium. ZMA also improves sleep, which is important for muscle restoration.
- ZMA: ZMA is recommended to be taken before bedtime. The dosage depends on the product.
- Advantages of ZMA: Increasing testosterone levels, improving sleep, acceleration of recovery.
2.7. Preventive complexes:
Foreigning complexes are mixtures of various ingredients designed to increase energy, concentration and endurance during training.
- The composition of the pre -training complexes: Foreigning complexes may contain caffeine, beta-alanine, creatine, arginine, citrullin and other ingredients.
- The action of pre -training complexes: Caffeine increases energy and concentration, beta-alanine reduces muscle fatigue, creatine increases strength and endurance, arginine and citrullin improve blood flow in the muscles.
- Reception of pre -training complexes: Preventive complexes should be taken 15-30 minutes before training.
- Advantages of pre -training systems: Improving energy, concentration and endurance.
- Side effects of pre -training complexes: Caffeine can cause insomnia, anxiety and a rapid heartbeat. Beta-alanine can cause tingling skin.
2.8. Vitamins and minerals:
Vitamins and minerals are necessary for the normal functioning of the body and are involved in the processes of muscle growth and recovery.
- Important vitamins and minerals for gaining mass: Vitamin D, vitamins of group B, vitamin C, vitamin E, calcium, magnesium, zinc, iron.
- Reception of vitamins and minerals: Vitamins and minerals can be obtained from food or taken in the form of additives. It is recommended to take polyvitamin complexes.
Section 3: How to choose sports nutrition for a beginner
The choice of sports nutrition for a beginner can be difficult due to a wide variety of products in the market. It is important to take into account your goals, needs and characteristics of the body.
3.1. Definition of goals and needs:
Before choosing sports nutrition, determine your goals. Do you want to gain muscle mass, increase strength, increase endurance, or improve recovery? Evaluate your diet. In what nutrients do you experience a shortage? Consider your characteristics of the body. Do you have allergies, lactose intolerance or other health problems?
3.2. Basic set of sports nutrition for a beginner:
To begin with, you can limit yourself to a basic set of sports nutrition, which includes:
- Protein: Serum protein (after training and in the morning) or casein (before bedtime).
- Creatine: Monohydrate (3-5 grams per day).
- Vitamins and minerals: Polyvitamin complex.
3.3. Additional additives:
As progress, other additives can be added, such as:
- Heiner: If you experience difficulties with a set of mass.
- BCAA: To accelerate the restoration and prevention of catabolism.
- Glutamine: To strengthen immunity and improve digestion.
- Zma: To increase the level of testosterone and improve sleep.
- Preventive complex: To increase energy and concentration.
3.4. Reading labels and compositions:
Read the labels and compositions of products carefully. Pay attention to the content of protein, carbohydrates, fats, vitamins and minerals. Avoid products with a high sugar content, artificial sweeteners and other harmful ingredients.
3.5. The choice of proven brands:
Choose sports nutrition from trusted brands that have a good reputation and produce quality products. Feel free to read reviews of other consumers.
3.6. Consultation with a specialist:
If you have any doubts, consult a doctor or nutritionist. They will help you choose the right sports nutrition and develop an individual nutrition plan.
3.7. Gradual introduction of additives:
Start with small doses and gradually increase them to check how your body reacts to additives.
3.8. Tracking results:
Keep a diet and training to track your results. Write down what additives you accept, in what doses and how they affect your indicators.
Section 4: Power Plan for gaining mass, taking into account sports nutrition
The power plan for a mass gain should be balanced and provide a sufficient number of calories, protein, carbohydrates, fats, vitamins and minerals. Sports nutrition should supplement, and not replace ordinary food.
4.1. Calopot calculation:
Determine your basic metabolism rate (BMR) using an online calculator or Harris-Benedict formula. Then multiply the BMR by the activity coefficient to determine your daily calorie needs. Add 250-500 calories to the resulting value to create a calorie test necessary for gaining mass.
4.2. Calculation of macronutrients:
- Protein: 1.6-2.2 grams per kilogram of body weight.
- Carbohydrates: 4-7 grams per kilogram of body weight.
- Fat: 0.8-1 grams per kilogram of body weight.
4.3. Approximate power plan:
Here is a approximate power plan for a person weighing 70 kg, which is trained 3-4 times a week:
- Breakfast (7:00):
- Oatmeal on milk (100 g) with berries and nuts (30 g).
- Eggs (3 pcs.) Or omelet with vegetables.
- Serum protein (30 g) with water or milk.
- Snack 1 (10:00):
- Cottage cheese (200 g) with fruits (100 g).
- A handful of nuts (30 g).
- Lunch (13:00):
- Chicken breast (150 g) or fish (150 g) with buckwheat (150 g) or rice (150 g) and vegetables (200 g).
- Vegetable oil (1 tablespoon) for refueling salad.
- Snack 2 (16:00):
- Heiner (50-70 g) with water or milk.
- Banana.
- Dinner (19:00):
- Low -fat meat (150 g) or fish (150 g) with vegetables (200 g).
- Vegetable oil salad.
- Before going to bed (22:00):
- Casein (30 g) with water or milk.
4.4. Examples of products:
- Protein: Chicken breast, fish, beef, eggs, cottage cheese, yogurt, legumes, nuts, seeds.
- Carbohydrates: Oatmeal, buckwheat, rice, pasta from hard varieties of wheat, potatoes, fruits, vegetables.
- Fat: Vegetable oil (olive, linseed, sunflower), nuts, seeds, avocados, fatty fish.
4.5. Power rules:
- Eat 5-6 times a day in small portions.
- Do not skip food meals.
- Drink enough water (2-3 liters per day).
- Avoid fast food, sweet drinks and other harmful products.
- Plan your food meals in advance.
- Prepare food at home to control the composition and calorie content.
4.6. Adaptation of the power plan:
The power plan must be adapted to your individual needs and preferences. Experiment with different products and dishes to find those that you like and which work well for you.
Section 5: Training Program for Message
A training program for gaining mass should be aimed at stimulating muscle hypertrophy. It is important to work with sufficiently heavy weights and perform a sufficient number of repetitions and approaches.
5.1. The basic principles of training for gaining mass:
- Progressive overload: Gradually increase the weight, the number of repetitions or approaches.
- Multivated exercises: Include multi -vocational exercises in the program, such as squats, bench presses, deadlift, rod of the bar in the inclination and pull -ups.
- Isolating exercises: Supplement the program with insulating exercises to study individual muscle groups.
- Sufficient number of repetitions: Perform 8-12 repetitions in the approach.
- A sufficient number of approaches: Perform 3-4 approaches in the exercise.
- Sufficient rest: Rest 1-2 minutes between approaches.
- Correct technique: Perform exercises with the right technique to avoid injuries.
- Variety: Change the training program every 4-6 weeks to avoid muscle adaptation.
5.2. An example of a training program:
Here is an example of a training program for a beginner who trains 3 times a week:
- Day 1: chest and triceps
- The bench press is lying: 3 approaches of 8-12 repetitions.
- Back of dumbbells lying: 3 approaches of 8-12 repetitions.
- Distribution of dumbbells lying: 3 approaches of 12-15 repetitions.
- The bench press with a narrow grip: 3 approaches of 8-12 repetitions.
- French bench press: 3 approaches of 10-15 repetitions.
- Extension of the hands on the block: 3 approaches of 15-20 repetitions.
- Day 2: back and biceps
- Stannaya traction: 1 approach of 5 repetitions, 2 approaches of 8-12 repetitions.
- Pulling up (or thrust of the upper block): 3 approaches to the maximum of repetitions.
- The rod of the bar in the slope: 3 approaches of 8-12 repetitions.
- The draft of the dumbbell in inclination: 3 approaches of 10-15 repetitions.
- Raising the bar with biceps: 3 approaches of 8-12 repetitions.
- Lifting dumbbells to biceps: 3 approaches of 10-15 repetitions.
- Hammers: 3 approaches of 12-15 repetitions.
- Day 3: Legs and shoulders
- Squats with a bar: 3 approaches of 8-12 repetitions.
- The bench press in the simulator: 3 approaches of 10-15 repetitions.
- Failure of the legs in the simulator: 3 approaches of 15-20 repetitions.
- Flexion of the legs in the simulator: 3 approaches of 15-20 repetitions.
- Standing bench press: 3 approaches of 8-12 repetitions.
- Lifting dumbbells to the sides: 3 approaches of 10-15 repetitions.
- Raising the dumbbells in front of you: 3 approaches of 10-15 repetitions.
- Warning dumbbells in inclination: 3 approaches of 12-15 repetitions.
5.3. Warm up and hitch:
Do not forget about the warm -up before each training and hitch after each training. The warm -up prepares the muscles for the load, and the hitch helps them recover.
5.4. Rest and recovery:
Rest and restoration are as important as training. Try to sleep 7-8 hours a day. Avoid stress. If necessary, do days of rest between training.
5.5. Progress and adaptation:
Constantly track your results and adapt the training program as necessary. Increase weight, the number of repetitions or approaches when it becomes easy.
Section 6: common errors and myths about sports nutrition for mass gain
There are many myths and misconceptions about sports nutrition. It is important to know which of them are true, and which are not not so as not to make mistakes and not spend money on useless products.
6.1. Myth 1: Sports nutrition is chemistry.
Sports nutrition is not chemistry, but additives that are made of natural products and contain the necessary nutrients. Of course, there are poor -quality products containing harmful additives, but they should be avoided.
6.2. Myth 2: Sports nutrition is necessary for everyone who wants to gain mass.
Sports nutrition is just an addition to a balanced diet and a proper training program. If you eat and train correctly, you can gain mass without sports nutrition.
6.3. Myth 3: The more protein, the better.
Too much protein consumption will not lead to a faster set of mass. The body can only learn a certain amount of protein at one meal. Excess protein will be excreted from the body or turn into fat.
6.4. Myth 4: Heiner is harmful and leads to obesity.
Geiner is a mixture of protein and carbohydrates, which can be useful for people who have difficulties with a set of mass. However, if you consume more calories than you spend, you will gain fat, regardless of whether you eat a geiner or ordinary food.
6.5. Myth 5: Creatine is harmful to the kidneys.
Creatine is safe for most people if you take it in recommended doses. However, if you have kidney problems, consult a doctor before taking creatine.
6.6. Error 1: insufficient calorie intake.
It is impossible to gain mass if you consume less calories than you spend. Make sure you are creating calories surplus.
6.7. Error 2: insufficient protein consumption.
Protein is the main building material for muscles. Make sure that you consume enough protein (1.6-2.2 grams per kilogram of body weight).
6.8. Error 3: Incorrect choice of sports nutrition.
Choose sports nutrition in accordance with your goals, needs and characteristics of the body.
6.9. Error 4: Improper intake of sports nutrition.
Take sports nutrition in accordance with the instructions on the packaging.
6.10. Error 5: Lack of training progress.
Constantly progress in training, increasing weight, number of repetitions or approaches.
Section 7: Conclusion: long -term success and maintenance of results
A set of muscle mass is a long -term process that requires patience, perseverance and discipline. It is important not only to gain mass, but also to save it in the long term.
7.1. Gradual decrease in calorie content:
After achieving the desired result, gradually reduce the calorie content of the diet to avoid a set of fat.
7.2. Maintaining sufficient protein consumption:
Continue to consume a sufficient amount of protein (1.6-2.2 grams per kilogram of body weight) to maintain muscle mass.
7.3. Regular training:
Continue to train regularly to stimulate muscles and maintain them in good shape.
7.4. Healthy lifestyle:
Lead a healthy lifestyle, including proper nutrition, sufficient sleep, lack of stress and moderate physical activity.
7.5. Tracking results:
Continue to track your results and adapt your nutrition and training plan as necessary.
7.6. Do not be afraid to experiment:
Do not be afraid to experiment with different products, dishes and training programs to find what is best suited for you.
7.7. Do not give up:
On the way to achieving their goals, difficulties may arise. Do not give up and continue to move forward.
7.8. Enjoy the process:
Enjoy the process of setting muscle mass and a healthy lifestyle. This will not only help you achieve your goals, but also improve your general health and well -being.
7.9. Education and constant training:
Continue to study information about nutrition, training and sports nutrition. The more you know, the better you can control your progress and achieve your goals.
7.10. Personalized approach:
Remember that each person is unique. What works for one person may not work for another. Find what works for you and adhere to it.