TOP 5 sports nutrition products for mass gain

TOP 5 sports nutrition products for mass gain

1. Serum protein: King of protein for muscle growth

Serum protein, often called “Whey Protein” in English, is perhaps the most popular and effective product of sports nutrition for those who seek to increase muscle mass. Its popularity is determined by its high biological value, rapid assimilation and rich amino acid profile, especially a high content of amino acids with an extensive chain (BCAA), which play a key role in the synthesis of protein and restoration of muscles.

1.1. What is serum protein?

Serum protein is a by -product of cheese production. In the process of cheese production for cheese production, the serum is separated from solids. This serum is then subjected to various filtering and drying processes to obtain protein powder. There are three main forms of serum protein: concentrate, isolate and hydrolyzate.

1.1.1. Wastein concentrate serum (WPC)

The concentrate of serum protein is the most common and affordable form. It contains from 30% to 80% protein by weight, depending on the production process. The rest consists of lactose (milk sugar), fats and minerals. WPC is a good choice for most people seeking to increase protein consumption, as it offers a balance between price and quality. However, people with lactose intolerance should be careful, as it can cause discomfort in the abdomen.

1.1.2. Whey -proof protein (Whey Protein Isolaate – WPI)

The isolation of serum protein is more intense filtering than a concentrate, which leads to a higher protein concentration (usually 90% and higher) and a significant decrease in the content of lactose and fats. This makes him an ideal choice for people with lactose intolerance or for those who strive for the most pure source of protein. Due to the higher speed of assimilation, WPI is often used after training for rapid muscle recovery.

1.1.3. Wastein Hydrolysate serum protein – WPH)

The hydrolyzate of serum protein is subjected to the hydrolysis process, during which proteins are split into smaller peptides. This makes it the quickly absorbed type of serum protein. WPH is often used for medical purposes and in sports nutrition, where the fastest recovery is required. However, due to the complexity of production, the hydrolyzate is usually the most expensive type of serum protein and can have a slightly bitter taste.

1.2. Advantages of serum protein for a mass gain:

• Protein synthesis stimulation: Serum protein contains a large amount of leucine, a key amino acid that activates MTOR (Mammalian Target of Rapamycin), the main regulator of protein synthesis in cells. This means that it helps the body effectively build new muscle fibers.
• Accelerated muscle restoration: After intense training, the muscles need nutrients to restore and growth. Serum protein, especially in the form of isolate or hydrolyzate, quickly delivers amino acids to the muscles, accelerating the recovery process and reducing muscle soreness.
• Convenience and ease of use: Serum protein is available in the form of powder, which is easily mixed with water, milk or other drinks. This makes it a convenient and quick way to increase protein consumption during the day, especially after training or between meals.
• Increase in a feeling of satiety: The protein is known for its ability to increase the feeling of satiety, which can help control the appetite and calorie intake, which indirectly contributes to the set of muscle mass (since the necessary calorie intake is easier to observe).
• Support for the immune system: Serum protein contains globulins and other immunoactive components that can help strengthen the immune system, which is especially important for people who are subject to intense physical exertion.

1.3. How to take serum protein for a mass gain:

• Dosage: The recommended dosage of serum protein for gaining mass is from 1.6 to 2.2 grams of protein per kilogram of body weight per day.
• Reception time: The most important time for taking serum protein is after training, when the muscles are most susceptible to nutrients. You can also take serum protein in the morning on an empty stomach or between meals to maintain a constant level of amino acids in the blood.
• Method of preparation: Whey -propelled protein can be mixed with water, milk, juice or added to a smoothie, porridge or yogurt.

1.4. Possible side effects:

In most cases, serum protein is safe for use. However, some people may have side effects, such as bloating, gas formation, diarrhea or constipation, especially when using large doses or in the presence of lactose intolerance. In such cases, the isolation or hydrolyzate of serum protein should be selected. People with kidney diseases should consult a doctor before the use of serum protein.

2. Creatine: a powerful power amplifier and muscle mass

Creatine is a natural substance contained in the muscles and is used to produce energy during intense physical exertion. Creatine is one of the most studied and effective products of sports nutrition to increase strength, muscle mass and performance.

2.1. What is creatine?

Creatine is an irregular amino acid that is synthesized in the liver, kidneys and pancreas from glycine amino acids, arginine and methionine. About 95% creatine in the body is contained in the muscles where it stored in the form of phosphocratin. Phosphocratin is used to rapidly restore ATP (adenosine triphosphate), the main source of energy for muscle contractions.

2.2. Mechanism Actions Creatine:

Creatine works in several ways to increase strength and muscle mass:

• Increase in phosphocratin reserves: Creatine supplements increase phosphocratin reserves in the muscles, which allows them to produce more energy during intense training. This leads to an increase in strength, power and endurance.
• Increase in protein synthesis: Creatine can stimulate the synthesis of protein in the muscles, which contributes to the growth of muscle mass.
• An increase in muscle hydration: Creatine has osmotic properties and attracts water to muscle cells, increasing their volume. This can lead to an increase in muscle size and an improvement in their hydration, which also contributes to the synthesis of protein.
• Reducing the level of myostatin: Mystatin is a protein that suppresses muscle growth. Creatine can reduce the level of myostatin, which allows muscles to grow more efficiently.

2.3. Advantages of creatine for a mass of mass:

• Increased strength and power: Creatine allows you to lift greater weight and perform more repetitions, which leads to an increase in strength and power.
• Increase in muscle mass: Due to the increase in the strength and synthesis of protein, creatine contributes to the growth of muscle mass.
• Improving sports performance: Creatine improves sports performance in sports, requiring high intensity and short periods of work, such as heavy athletics, sprint and football.
• Accelerated recovery: Creatine can help accelerate recovery after training, reducing muscle soreness and tissue damage.
• Cognitive advantages: Some studies show that creatine can improve cognitive functions, such as memory and concentration.

2.4. Forms of creatine:

There are several forms of creatine, but the most studied and effective is creatine monohydrate.

• Creatine monogydrate (creatine monohydrate): This is the most common and affordable form of creatine. It has been well studied and proved its effectiveness in increasing strength and muscle mass.
• Creatine Ester (Creatine Ethyl Ester – Cee): This form of creatine is claimed to be better absorbed than creatine monohydrate. However, studies do not confirm this statement.
• Creatine Hydrochloride – HCL): This form of creatine has a higher solubility in water than creatine monohydrate. However, there is no convincing evidence that it is more effective.
• Creatine Nitrate: This form of creatine combines creatine and nitrate. Nitrate can improve blood flow and the delivery of nutrients to muscles.

2.5. How to take creatine for a mass of mass:

There are two main protocols for taking creatine: the loading phase and the supporting phase.

• Loading phase: During the first week, 20 grams of creatine per day are taken, divided into 4 doses of 5 grams. This allows you to quickly saturate the muscles with creatin.
• Supporting phase: After the loading phase, 3-5 grams of creatine per day are taken to maintain the level of creatine in the muscles.

You can also take creatine without a loading phase, taking 3-5 grams per day from the very beginning. In this case, it will take more time to saturate the muscles with creatine.

Creatine should be taken with a lot of water, as it attracts water to muscle cells.

2.6. Possible side effects:

In most cases, creatine is safe for use. However, some people may have side effects, such as water retention, bloating, cramps or stomach disorder. These side effects usually take place after stopping creatine. People with kidney diseases should consult a doctor before the use of creatine.

3. Geiner: calorie bomb for those who find it difficult to gain weight

Geiner is a sports supplement designed to increase the consumption of calories, carbohydrates and protein. Gainers are often used by people who are difficult to gain weight due to rapid metabolism, insufficient appetite or high energy costs.

3.1. What is a gainer?

Heiner is a mixture of carbohydrates, proteins, fats, vitamins and minerals, which is designed to provide the body with a large number of calories. The ratio of carbohydrates and proteins in geners can vary, but usually carbohydrates contain more than proteins.

3.2. Types of geners:

There are various types of geners that differ in composition and content of calories.

• Gainers with a high carbohydrate content: These gainers contain a large amount of carbohydrates and a relatively small amount of protein. They are suitable for people who need to quickly increase calorie intake.
• Heiners with a moderate content of carbohydrates and protein: These gainers contain a more balanced ratio of carbohydrates and protein. They are suitable for people who want to gain muscle mass and weight.
• Low sugar gears: These gainers contain less sugar than other gainers. They are suitable for people who monitor blood sugar.
• Gainers with added vitamins and minerals: These gainers contain added vitamins and minerals that can help improve the general health status.

3.3. Advantages of geners for a mass gain:

• Increase in calorie consumption: Gainers allow you to easily increase calorie intake, which is necessary for weight gain.
• Increase in carbohydrate consumption and protein: Gainers provide the body with a large amount of carbohydrates and protein, which are necessary for muscle growth and recovery after training.
• Convenience and ease of use: Gainers are easily mixed with water, milk or other drinks.
• Improving recovery: Carbohydrates in geners help restore glycogen reserves in the muscles after training.

3.4. How to take a gainer for a mass gain:

• Dosage: The dosage of the gainer depends on the individual needs in calories and carbohydrates. It is recommended to start with a small dose and gradually increase it until the desired weight is achieved.
• Reception time: Geiner can be taken between meals, after training or before bedtime. Receiving a gainer after training helps to restore glycogen reserves in the muscles.

3.5. Possible side effects:

In some people, a geiner can cause side effects, such as bloating, gas formation, diarrhea or stomach disorder. These side effects usually take place after a decrease in the dose or termination of the gainer. People with kidney diseases, diabetes or intolerance to lactose should consult a doctor before the use of a gainer.

3.6. Important warnings:

Gainer should not replace good nutrition. It should be used as an addition to a healthy diet. It is important to choose gainers with high quality ingredients and avoid geners with a high sugar content and artificial additives.

4. BCAA: muscle defenders from destruction

BCAA (Branced-Chain Amino Acids) is amino acids with an extensive chain, including leicin, isolacin and valin. They are indispensable amino acids, which means that the body cannot synthesize them independently and should receive them from food or additives. BCAA play an important role in the synthesis of protein, restore muscles and prevent catabolism (muscle destruction).

4.1. What is BCAA?

BCAA is a group of three irreplaceable amino acids: leucine, isolacin and valine. They make up about 35% of all essential amino acids in the muscles. BCAA differs from other amino acids in that they are metabolized directly in the muscles, and not in the liver.

4.2. BCAA mechanism:

BCAA work in several ways to protect muscles from destruction and promote their growth:

• Protein synthesis stimulation: Leucin is a key amino acid that activates the MTOR, the main regulator of protein synthesis in cells.
• Reducing catabolism: BCAA can reduce the level of cortisol, stress hormone, which can cause muscle destruction.
• Improving recovery: BCAA can help reduce muscle soreness and accelerate recovery after training.
• Energy increase: BCAA can be used as a source of energy during long training.

4.3. Advantages of BCAA for a mass of mass:

• Muscle protection from destruction: BCAA helps prevent muscle destruction during training and during fasting.
• Increase in protein synthesis: Leucin in BCAA stimulates protein synthesis, which contributes to muscle growth.
• Improving recovery: BCAA help reduce muscle soreness and accelerate recovery after training.
• Increase in endurance: BCAA can help increase endurance during long training.

4.4. How to take BCAA for a mass of mass:

• Dosage: The recommended BCAA dosage is from 5 to 20 grams per day, divided into several techniques.
• Reception time: BCAA can be taken before training, during training or after training. Reception of BCAA before training helps to protect muscles from destruction. Reception of BCAA during training helps to increase endurance. Reception of BCAA after training helps to improve recovery.

4.5. Possible side effects:

BCAA is usually safe for use. However, some people may have side effects, such as stomach disorder, nausea or diarrhea. These side effects usually take place after reducing the dose or termination of BCAA. People with liver diseases or kidneys should consult a doctor before using BCAA.

4.6. BCAA ratio:

The BCAA ratio belongs to the ratio of leucine, isolacin and valley in addition. The most common ratio is 2: 1: 1 (leicin: isolacin: valin). Some studies show that a higher leucine ratio can be more effective for stimulating protein synthesis.

5. Casein protein: Night Guide to muscle growth

Casein protein is a slowly absorbed protein obtained from milk. It differs from serum protein with a slower speed of absorption, which makes it ideal for consumption before bedtime or during periods of prolonged starvation.

5.1. What is casein protein?

Casein protein is about 80% of the protein in cow’s milk. He forms a clot in his stomach, which slows down his assimilation. This provides a constant and long flow of amino acids in the blood, which helps to prevent muscle destruction and stimulate their growth.

5.2. Types of casein protein:

There are two main types of casein protein:

• Micellar Casein (Micellar Casein): This is the most common form of casein protein. He retains his natural structure, which slows down his assimilation.
• CALCIUM CASEINATE CAZEINATE: This form of casein protein is processed by alkali, which changes its structure and accelerates its assimilation. However, it may contain more sodium than micellar casin.

5.3. Advantages of casein protein for a mass gain:

• Prevention of muscle destruction: Casein protein provides a constant flow of amino acids in the blood for several hours, which helps to prevent muscle destruction during sleep or during periods of prolonged starvation.
• Increase in protein synthesis: Casein protein contains all the necessary amino acids for protein synthesis, which contributes to muscle growth.
• Increase in a feeling of satiety: Casein protein is slowly absorbed, which helps to increase the feeling of satiety and control the appetite.

5.4. How to take casein protein for a mass gain:

• Dosage: The recommended dosage of casein protein is from 20 to 40 grams before bedtime.
• Reception time: Casein protein is best taken before bedtime or during periods of prolonged starvation to prevent muscle destruction.

5.5. Possible side effects:

Casein protein is usually safe for use. However, some people may have side effects, such as bloating, gas formation, diarrhea or stomach disorder. These side effects usually take place after a decrease in the dose or stop taking casein protein. People with lactose intolerance should be careful when using casein protein.

5.6. Casein vs. Wastein protein:

Serum protein is absorbed quickly and ideal for use after training in order to quickly deliver amino acids to the muscles. Casein protein is absorbed slowly and is ideal for consumption before bedtime to prevent muscle destruction during the night. Both types of protein are important for recruiting muscle mass and should be used in combination.