Sports nutrition for dry set. The best sports nutrition for weight gain

In order to continually progress in building strength and muscle mass, it is necessary to develop a comprehensive approach, namely: eating right, doing specific exercises, proper rest and, of course, taking special supplements. In this article you will learn which sports nutrition is best for gaining muscle mass for beginners and even experienced athletes.

Despite advertising slogans and calls from sports nutrition manufacturers, you do not need to buy all the tablets, powders and drinks that are on the shelves of specialized stores. In fact, there are sports nutrition supplements for mass gain, and there are only a few supplements with proven effectiveness that can help improve performance and stimulate muscle growth. We will talk about them today.

Whey protein isolate is extremely popular in the bodybuilding and sports community as a muscle growth supplement, and for good reason. It has the highest biological value BV (a measure that characterizes the amount of protein absorbed by the body) and a complete amino acid profile that provides the body with all the essential amino acids necessary for active muscle growth. Its other benefits include a significant role in increasing performance, improving well-being and reducing fat reserves.

The price of whey protein isolate is slightly higher than that of whey protein concentrate due to the higher processing that the protein undergoes. As a result, the share of this macronutrient reaches 95%. For best results, whey protein isolate should be taken before and after workouts to ensure the protein is absorbed as quickly as possible.

Here we look in more detail at what types there are and how to take them correctly.

Whey protein stimulates muscle fiber growth better than any other protein source. Simply put, with its help you can quickly build strong and massive muscles. Let's briefly list the benefits of protein:

• Rapid digestion and absorption of a wide range of amino acids.
• Rapid transport of amino acids to muscles where protein synthesis occurs
• High content of BCAAs (branched chain amino acids), which will be discussed separately below.
• Greater blood flow to muscle tissue, which provides it with the oxygen, glucose (“fuel”) and amino acids needed for increased performance, endurance and growth.
• Starting the process of muscle recovery and growth after strength training.

Creatine monohydrate for muscle growth

Creatine is one of those supplements in the sports nutrition world that is often underrated. This white, tasteless powder contains a large number of benefits for muscle growth. Creatine is an organic acid naturally produced in the liver. It supplies cells with energy, improving the body's ability to contract muscles with the help of ATP.

So creatine fuels muscles, but how does it make them grow? Unlike whey protein, creatine does not form new muscle tissue. However, energy for muscle contractions means better strength training, which directly leads to more muscle growth!

• Creatine increases the intensity of your workout. This allows you to overcome the plateau and leads to the desired micro-tears in the muscle fibers, after which the muscles grow. (Remember to give your muscles enough time to recover and be nourished so they can increase in size.)
• Accelerate recovery. While adequate rest will always be important, regular creatine supplementation increases the ability of muscle cells to recover quickly. This means you can reduce your rest breaks and spend more time training.
• Acceleration of metabolism. Like whey protein isolate, creatine has a positive effect on body composition by improving the body's ability to contract muscles using ATP energy. It is especially useful when performing exercises aimed at drying. Burning fat allows you to see the muscle definition you've worked so hard for.

BCAAs (branched chain amino acids)

You may be wondering, “Wait a second, isn’t whey protein isolate a good source of BCAAs? This is true, but taking BCAAs on their own provides additional muscle growth benefits in other ways that no serious athlete should ignore.

BCAA is a combination of three amino acids: leucine, isoleucine and valine. Each of them is irreplaceable and cannot be synthesized by the body, which means it must be supplied with food. BCAAs make up about a third of the amino acids in muscle tissue.

• BCAAs are absorbed differently than other amino acids. Most amino acids are metabolized in the liver. BCAAs are unique in this regard because they are metabolized almost exclusively in muscle tissue. This means that muscle cells use BCAAs to create ATP (the energy needed for muscle contraction). This is why these amino acids should be combined with creatine. They complement each other perfectly!
• BCAAs save “fuel” for the body. Studies have shown that branched chain amino acids can save glycogen by as much as 25%. This allows you to train longer and harder and delay the onset of fatigue.
• BCAAs have a beneficial effect on hormones. Anabolic hormones (the most important being testosterone, growth hormone and insulin) play an important role in increasing muscle growth and improving body composition. Taking BCAAs before a workout helps maintain high testosterone levels for several hours after the workout, which directly affects muscle growth. This amino acid complex can also reduce cortisol levels, which has a catabolic effect, which helps prevent muscle tissue loss after a hard workout. In addition, BCAAs increase insulin sensitivity, which leads to greater fat loss and muscle growth.
• BCAAs send the body the necessary signals. Specifically, leucine encourages the body to build more muscle by stimulating processes that regulate hypertrophy (muscle growth). In this case, the creation of new muscle cells is activated.

We told you about the best supplements for gaining muscle mass. Whey protein isolate, creatine and BCAAs are scientifically proven supplements. To achieve synergy and better muscle growth, take them together, because they complement each other perfectly.

Sports nutrition for weight gain is taken by all athletes - men and girls. What sports nutrition is best for an athlete to gain muscle mass? To make it easier to understand, we have developed a sports nutrition rating and a program for taking supplements during the weight gain phase, as well as useful fitness recipes for preparing a weekly menu yourself at home.

Building a beautiful body can be broken down into separate components: correctly scheduling your day, building a set of workouts, and choosing the right diet.

To gain weight, there are a number of sports supplements that you need to take:

1. Complex of vitamins and minerals. Do not neglect vitamins under any circumstances. It’s not for nothing that they open the rating. Vitamins take part in every process in our body, including metabolism.
2. - the same nasty fish oil in the mornings in childhood, only now it is sold in convenient capsules. Omega-3 fatty acids are very beneficial for the entire body as a whole, strengthen blood vessels, the heart, and improve metabolism.
3. BCAAs is a complex of three essential amino acids - leucine, isoleucine, valine, which provide energy for skeletal muscles. By taking a BCAA complex, you help your muscles recover and grow.
4. protein - to a cornerstone in any diet. All sports nutrition for weight gain is built around it. Protein complexes are necessary when your body needs protein, but there is no opportunity to snack. The fact is that it will be very difficult to get the required amount of protein from regular food. And the digestibility of protein from food is significantly lower than that of the protein complex.
5. Casein– slow protein. The whey protein complex is absorbed instantly, immediately providing the body with the required amount of protein. Whereas casein is digested much more slowly in the gastrointestinal tract, gradually supplying the body with protein. The casein complex is indispensable when it is not possible to supply your body with the necessary nutrients.
6. Creatine– the best non-steroidal drug for gaining muscle mass. In the muscle environment, creatine is converted into creatine phosphate, supplying muscle cells with ATP. It also slows down the removal of water from the muscles, which creates an excellent anabolic environment and ensures protein synthesis.
7. Glutamine– an extremely useful amino acid. Glutamine is generally successfully synthesized in the body. Almost the entire complex of amino acids is included in our daily diet, and glutamine is only one of this list. An average person shouldn't take more of it than necessary, but an athlete needs it. Glutamine promotes the secretion of glycogen - the main source of energy during training; in addition, it helps the production of growth hormone and has a beneficial effect on the entire body as a whole.
8. – dilates blood vessels and ensures better blood flow to the muscles. Increases the flow of essential nutrients (glucose and amino acids) by dilating blood vessels. Increases hydration of muscle fibers, which promotes protein synthesis.
9. – the basis for gaining muscle mass. Some people think it’s stupid to overpay for protein with sugar, but it’s not that simple. It is not always possible to supply the diet with the required amount of proteins and carbohydrates, and a good gainer completes the rating. To buy or not is a question of money, not sense.

Supplementation program

For sports nutrition to work, you need to very wisely include it in your diet. Indiscriminate consumption of protein will not lead to anything meaningful.

• Whey Protein: The protein complex should be taken in the morning - 20 g, since the body is in a state of fasting, and is perfect for starting the day. 20 gr. After training, they will supply the muscles with the necessary amount of amino acids. Muscles are in dire need of fuel, so it makes the most sense to take a whey complex at this time.
• Casein: 20 gr. after training. Just add after your workout. Whey protein will be absorbed quickly, while casein will provide you with amino acids for a long time. 40 gr. before bedtime.
• Creatine: The first week is the loading phase. Use 20 grams. creatine per day. Then, for 2–4 weeks, consume 5–10 grams. creatine per day. Required 3-5 grams. before training and 3–5 g. after her. It is very important to mix creatine not in water, but in juice. Since it is carbohydrates that serve as the transport system for creatine.
• Glutamine: 10 gr. immediately after sleep. You can mix glutamine into the same “morning” protein shake. 10 grams before and after training. 10 gr. in the morning, it will help the body overcome the catabolic process. You should also consume a complex of amino acids before and after training, approximately 10–20 grams. It is advisable to consume glutamine in the same quantities as BCAA.
• Arginine: Be sure to include it in your morning diet. 5 gr. in the morning it will be enough for the blood vessels to dilate. 7 grams before training and 10 grams. before bedtime.
• Gainer: See for yourself in what quantities to use. If your diet more than covers your protein and carbohydrate needs, then you probably shouldn’t abuse it. Twice in between meals will be enough.

Before you finally decide on one type of sports nutrition, consult with a specialist.

Recipes at home

Now let's look at recipes for sports nutrition at home. Rating of delicious and healthy dishes that will diversify your diet.

Protein-carbohydrate cheesecakes

Protein-carbohydrate cheesecakes consist of 4 ingredients:

1. Cottage cheese;
2. Flour – 1 spoon;
3. Egg – 2 pcs.

Mix all this in a blender and bake like regular cheesecakes - this dish will add a sufficient amount of proteins and carbohydrates to your diet.

Egg white omelette

An egg white omelet is perfect for both a snack and breakfast. The main thing is not to take fatty milk. You can add chicken breast or mushrooms with herbs to the omelette. The recipes are varied and you can always add something of your own.

Protein shake

For a classic protein shake you only need three ingredients:

1. 200 gr. cottage cheese;
2. 2 bananas;
3. 1 glass of milk.

Mix all this with a blender. The consistency depends on the amount of cottage cheese and milk. A protein shake for gaining muscle mass is perfect to drink before a workout.

Vegetable salad with tuna

For vegetable salad with tuna, buy:

1. Tuna, canned;
2. Onion;
3. Tomatoes;
4. Greenery;
5. A couple of spoons of canned beans/corn/peas.

All this should be mixed and your tasty and healthy salad is ready. It is not necessary to add oil.

Strawberry protein shake

To prepare you will need:

• Fresh or frozen strawberries;
• Low-fat kefir;
• Protein mixture.

Beat everything with a blender and add a pinch of vanilla.

The most important thing is a properly developed sports nutrition program. Only then will the supplements have a positive effect.

Look for new recipes for dishes high in proteins and carbohydrates, since only a successful combination of diet and sports nutrition will help you gain precious muscle mass.

Your feedback on the article:

Nutritional supplements for muscle growth are one of the main causes of controversy and debate in the world of bodybuilding.

Some athletes rely only on their experience and observations, while others are associated with an entire industry, much of which is based on lies. Not to mention advertisers trying to convince potential buyers of the effectiveness of certain methods in order to sell their products.

Many people are convinced that every nutritional supplement on the market is loaded with steroids. Most people, when purchasing dietary supplements for weight gain, are interested in whether they contain steroids. The open sale of anabolic steroids has become a real cause for concern. To make the right decision regarding the purchase of a package of sports nutrition, you need to carefully study the composition, the effect of the ingredients and not pay attention to advertising. Never buy products influenced by the noise of other people's opinions!

Look at the ingredient label to learn more about each ingredient.

Check the ingredient list on the back of the package. Copy the main names and look for a description of their properties and actions inGoogle, giving preference to proven, authoritative resources. Look at certain scientific studies that prove the effectiveness of a particular product.

Each ingredient should be listed with its dosage, and the nutritional panel should reflect all information related to the product. Give preference only to those products that meet your needs and goals.

By and large, this ingredient will definitely bring results. Protein is necessary for any man, no matter how active he is in sports, and is suitable for both beginners and experienced athletes.

Protein is the most important macronutrient for increasing the rate of lean muscle mass gain. The product in powder form is very simple and easy to prepare. By consuming protein powder, you get the required amount of protein and calories, which allows you to achieve your goals and replenish essential nutrients. The best quality powders are made using the best protein sources, such as whey and casein, or a combination of the two. Whey is a quickly digestible protein, while casein is a protein that will take a little longer for the body to process.

However, this is not something to worry about. The only time when this is important is during sleep, since the slow absorption of protein compensates for the catabolic process and promotes protein synthesis.

If you are faced with a choice of which type is better, give preference to whey protein powder.

In the modern world, most people, due to excessive busyness and bustle, do not have time for proper nutrition. One of the best solutions to this problem is to take a protein shake with you to work, school or on the road to snack on in your free time.

To calculate this, you can use the following formula: 1-1.5 g of protein per pound (453 g) of body weight. In some cases, depending on your weight, you may need more protein. Two or three servings of a protein shake per day will help you gain the necessary muscle mass faster. However, do not forget about natural sources of quality protein. There are many foods that should also be consumed.

Creatine monohydrate

One of the first types of creatine monohydrate was called phosphagen. It had to be mixed with grape or apple juice. But because the powder did not dissolve properly, the taste of the juice became worse. However, this supplement worked wonderfully to increase muscle size and strength.

One of the creators of this drug shared several stories about how many companies refused to produce creatine. It has no calories or protein, how can it have positive health effects and help build muscle? They didn't understand the most important thing.

What is creatine?

It's not a steroid. It is found in natural foods such as meat and is part of the ATP energy system, providing fuel for muscle tissue. In the form of a dietary supplement, creatine provides a more concentrated amount, which is much more difficult to extract from natural foods.

Of course, creatine is well known for its beneficial properties such as accelerating muscle growth, increasing strength and endurance. In addition, it fills muscle tissue cells with water and increases their volume. Since this product helps fill cells with water, you need to drink enough fluids.

Since then, new and improved versions of creatine have emerged. Manufacturers sought to improve the quality of absorption of the product and remove possible side effects, such as cramps or swelling. However, new types of products have opened up additional avenues for marketers and advertisers who want to increase sales. Many athletes still continue to take creatine monohydrate and are satisfied with the results. One of the best monohydrates is Creapure ®. It is carefully crushed, easily digestible and of good quality.

Amino acids BCAA

Branched-chain amino acids have a unique structure, hence the name. There are three types: leucine, isoleucine and valine. These three amino acids are the main components of protein and make up more than 30% of skeletal muscle (striated) tissue.

By consuming proteins (regardless of sources), it enters the liver and is broken down into components in the form of amino acids. The amino acids then enter the muscle tissue, promoting muscle recovery and growth. Although split-chain amino acids bypass the liver and go directly to the muscles, they are used as energy in the absence of glycogen and help speed up the recovery process and increase mass gain.

BCAA is one of the best supplements that should complement the sports nutrition program of any athlete and bodybuilder. Her rating among athletes is very high.

Anyone involved in sports should master the following basic concepts:

Anabolism is the process of synthesis of new substances and structural compounds that promotes the renewal and growth of new tissues, including muscle tissue. This process takes place at rest or under the influence of special substances such as growth hormones, steroids, peptides, as well as amino acids and proteins.

Catabolism is the process of destruction of various substances or structures. Due to the breakdown of complex substances, simple ones such as amino acids and glucose appear. The catabolic process, which promotes the breakdown of protein into amino acids, is provoked by overwork, excessive workload, stress and tension, hunger, etc.

Training leads to catabolism, so every athlete should understand the importance of recovery. There are various options. One of the best ways is to consume BCAA, some creatine and carbohydrates. BCAA can be taken before training, and after exercise, be sure to drink a protein shake.

Multivitamins

This supplement should be taken by absolutely everyone, regardless of playing sports or visiting the gym. However, bodybuilders and athletes often ignore this product because it does not bring obvious results in the form of rapid muscle growth.

If you have any health problems or lack of nutrients in your body, which can negatively affect the recovery process, muscle contraction and protein metabolism, the results will be significantly worse. If you want optimal results, try to maintain good health. Vitamins are a kind of health insurance.

For continued success in your sport, you need to get all the nutrients you need. However, it is not always possible to choose the optimal set of natural products for a balanced diet. The best option is to choose high-quality multivitamins and complete the full course, adhering to the recommended dosage.

Pre-Workout Supplements

These types of supplements are not that important for muscle growth. However, they help you concentrate and increase the intensity of your workout in the gym. A carefully selected set of ingredients in this sports nutrition helps increase energy levels. They differ in composition. Some contain creatine and are designed to increase intensity and increase activity.

In addition, they help overcome fatigue and allow you to train more actively and for longer. There are many varieties, so you should decide for what purpose you will take them. Some athletes prefer such drugs in limited quantities, taking them only in cases of feeling energy depleted or subject to daily morning training at high intensity. There are versions without added stimulants. Regular use of such products can significantly increase the effectiveness of training.

The main idea is that among the many types and forms of various products, choose a supplement that will provide energy without harming your health, and will also help increase concentration, endurance, strength and activity. You will have to wade through a sea of ​​products in search of the best options. It is advisable to read special reviews and testimonials, paying attention only to reputable online resources. Use the data obtained as a starting point.

Top Supplements for Muscle Growth

1. Protein powder should be consumed 1-3 times a day between meals, especially in cases where it is not possible to have a full lunch. Be sure to drink protein shakes after doing physical exercise in the gym.
2. BCAAs– Split-chain amino acids are best taken before training. You can supplement this mixture with creatine and a carbohydrate source (such as maltodextrin or dextrose). Some athletes mix the required ingredients in a large bottle of water and drink throughout the day. Or consume 4-5 hours after completing a workout. This is a pretty smart decision and complements your nutrition plan. On rest days, divide this doha into six parts.
3. Creatine. To grow muscles, consume it before exercise, on rest days and in the morning before meals.
4. Multivitamins– daily during breakfast.
5. Pre-Workout Supplements, take according to their intended purpose.

This is the main part of sports nutrition - a kind of minimum set. Each bodybuilder must create a diet based on his own goals, body type (ectomorph, mesomorph or endomorph) and other indicators. There are many other quality supplements available, but the ones listed above have proven to be effective.

For those who are serious about it, it is necessary to understand that without sports nutrition, gaining muscle mass in men, as well as in women, is significantly more difficult.

To get enough energy and nutrients, you need to eat a lot and often. Unfortunately, the quality and composition of nutrients in modern food products is quite low. For this, sports nutrition manufacturers have developed special supplements, taking into account the body's needs when gaining muscle.

Considering that muscles are made of protein, it is not surprising that eating more food will allow you to gain muscle mass faster.

Many experienced people consume up to 4 g of protein per day without worsening their kidney condition.

To grow muscles, you need to eat foods containing animal proteins:

• eggs;
• red meat;
• white meat and fish;
• dairy products.

The best sports nutrition for gaining muscle mass for men and women

Protein powder

Many people find it very difficult to eat that much high-protein food every day. And sometimes it’s impossible to eat a full meal right away, or you simply don’t have time during the day, then a protein shake is a good alternative for supplying muscles with the necessary nutrients to grow.
is the most popular supplement for gaining muscle mass because it is quickly digested and absorbed into the muscles. Other types of protein, such as , which is a slow-digesting protein, are best consumed before bed because the amino acids will be delivered to the muscles throughout the night.

Sports nutrition for gaining muscle mass for thin men

Creatine

– a natural organic compound, is a source of ATP, the main form of energy used by the body. It is found in certain foods such as red meat and is stored in muscles.

Many studies indicate that increasing creatine levels through supplementation results in significant increases in muscle size, strength, and power.

Adding creatine to the diet is safe and improves muscle performance, especially power, and also increases anaerobic endurance by acting as a fuel for cells, as muscle cells will use creatine for energy before using glucose.

Creatine can retain excess water in the body in the first few weeks of use.

Always take it with water or juice. To begin with, you need to "load" creatine, which means taking a high dose for a short time and then tapering off to a lower maintenance dose indefinitely.

Branched Chain Amino Acids (BCAAs)

– the main building blocks of protein, prevent the breakdown of muscle tissue and stimulate muscle protein synthesis. There are over 500 amino acids known, but only a few play an important role in the formation of new muscle tissue and are therefore considered essential nutrients in the diet. Most can be synthesized by the body from other compounds, but there are amino acids that athletes must consume from food or supplements. Athletes and bodybuilders use BCAA for:

• increasing protein synthesis;
• increased muscle hypertrophy;
• improving physical activity;
• increasing muscle endurance;
• increasing energy.

Supplements to help with weight gain for girls

Caffeine

The stimulant effects of caffeine help you get out of bed in the morning and stay awake at work. Caffeine can also stimulate the release of the hormones adrenaline and dopamine. But the main advantage for gaining muscle mass is that it significantly increases muscle power. If the athlete does not drink coffee, then take a dose of caffeine, containing 400-600 mg 30 minutes before training.
It may be necessary to stop using caffeine for at least a month to restore sensitivity to caffeine.

Girls are also allowed additional intake of amino acids and whey protein.

Regimen for taking sports nutrition to gain muscle mass for men

1. Morning: Taking a serving of BCAA (according to the manufacturer's instructions) on an empty stomach before meals.
2. Before training: creatine The most effective form is creatine monohydrate, and a daily dose of 5 g is enough to improve results. Take 30 minutes before exercise. People with more muscle mass can take up to 10 g, divided into two daily doses of 5 g.
3. After training: BCAA - second serving.
4. Whey Protein. After training mix 30-40 g of whey protein with water, take the drink immediately after exercise to restore the body, getting amino acids into the muscles.
5. Before bedtime: a portion of casein protein or complex (consisting of several types of fast and slow proteins).

Conclusion

To increase muscle mass, it is necessary not only to take sports supplements for growth, but also to take a comprehensive approach to this process. Firstly, you need sufficient, well-chosen sets of exercises. Second, you need a varied and balanced nutrition plan that provides adequate protein, fat, and carbohydrates in the right amounts needed for recovery and growth. Thirdly, it is necessary to provide the body with eight hours of deep, high-quality

Every athlete strives to gain a beautiful and powerful muscular body with a minimum of fat deposits. A well-planned training program and recovery periods, a balanced diet, the products of which are selected according to the goal, can achieve this result. Another technique for building muscle mass that most athletes resort to is the use of various sports supplements.

There are many sports drugs, but the safest are:

Gainer

It is a mixture of carbohydrate and protein, rich in many nutrients, activating the growth of muscle cells. It is especially useful for ectomorphs who have problems gaining weight due to a high metabolic rate. This supplement is very high in calories and is not suitable for those who are prone to rapid weight gain, that is, endomorphs. Such athletes are better off taking other supplements.

Protein

It consists of protein - a building material for muscle tissue, which makes this drug the best for muscle growth. This supplement can be taken by people with different body types, used together with amino acids or creatine.

Amino acids

These are substances that form proteins necessary for the body to normally maintain the functions of growth and recovery, the synthesis of antibodies and hormones. Amino acid complexes are drugs for regulating catabolism, the recovery process, and mental activity. In bodybuilding, amino acids are taken in the form of a supplement consisting of isoleucine, valine, leucine. The complex contains 35 percent of the total number of amino acids present in muscle tissue, which have a direct effect on anabolic and recovery processes.

Creatine

This harmless sports supplement increases muscle mass, anaerobic endurance, and strength. The drug plays an important role for human life, which is comparable to the function of fats, carbohydrates, and proteins. Creatine, present in muscle fibers, is a direct participant in energy metabolism.

Anabolic steroid

AS () are considered the most effective drugs that provide high muscle growth. They imitate the mechanism of action of testosterone, the main male sex hormone. Steroids are used exclusively by professional bodybuilders. This is because drugs in this class have side effects.

The anabolic effect of taking steroids is manifested in the following indicators:

• increase in muscle mass up to 10 kilograms per month;
• increasing endurance and strength indicators;
• strengthening bone tissue;
• reduction of body fat.

Taking steroids can lead to the following side effects:

• masculinization;
• prostate hypertrophy;
• virilization;
• testicular atrophy;
• hair loss.

Conclusion

The choice of a drug for muscle growth directly depends on the final goal. Amateurs who do not plan to take part in competitions should limit themselves to taking the BCAA complex, supplements such as, or. Bodybuilders who intend to engage in bodybuilding at a professional level need to pay attention to anabolic steroids. The main thing is to follow the dosage and regimen of AC recommended by a specialist. In addition, you need to remember that steroids are not recommended for use before the age of 25. This applies to both men and women.

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