Essential supplements for bodybuilding. Sports nutrition for beginners

Let us immediately note that this article is not about anabolic steroids, which are recognized throughout the world as dangerous to health, but are still popular among those for whom it is important to gain a formidable appearance as soon as possible, despite the consequences, which will be very sad.

This publication is for those gym goers who want to give their body a beautiful and aesthetic shape. They need sports nutrition regardless of their starting position: close to dystrophy or obesity.

A complete and healthy diet is necessary for both overweight and puny people. After all, the body must receive a sufficient amount of calories in the form of proteins, fats and carbohydrates. If your goal is to gain muscle mass, then you need to be even more scrupulous about the quality of the food you consume, as well as sports supplements.

When choosing a diet, take into account your body type:

Necessary nutritional value of the diet

If you have a thin build, the easiest way to gain muscle mass is by consuming healthy fats. They are found in fatty meat, butter, sour cream, cheese, nuts, and seeds. Normal fats are 10%-15% of an athlete’s daily diet by weight. They produce testosterone, a muscle-building hormone.

A thin person will not gain weight quickly, especially if a large meal is accompanied by physical activity. But you still shouldn’t abuse it. Especially harmful fats, which are found, for example, in chips.

An hour and a half before training, you should eat food rich in carbohydrates. During physical activity, they are burned first. Carbohydrates are consumed according to three grams per kilogram of weight. They should account for 60% of the daily diet.

If the body does not have enough carbohydrates to compensate for the loss of energy, it begins to “self-eat.” But those who decide to lose weight this way should not delude themselves. No matter how offensive it is, first of all, the muscles will suffer from lack of nutrition. The very ones you are planning to increase!

Please note: in ectomorphs they are immediately processed into energy. In endomorphs, their excess in the diet leads to the accumulation of subcutaneous fat.

But the key to building muscle is consuming protein (protein). During training, you should consume two to three grams of protein per kilogram of body weight per day. But no more, otherwise you can harm your liver. That is, if you weigh seventy kilograms, you need to eat a day 140-210 grams of protein, regardless of other food components.

Animal proteins are better for building muscle mass. The most useful of them are found in fish. Chicken meat contains more protein than pork. You need to eat at least two hundred grams of meat a day, preferably lean: poultry, rabbit, veal.

One hundred grams of meat contain fifteen to twenty grams of protein. A liter of kefir, milk - 27 grams. One hundred grams of cheese contains 18–25 grams. One egg contains about six grams (2 g – yolk, 4 g – white). Vegetable proteins are found in nuts (up to 30% of weight), cereals (4-15% of weight).

Protein will also be useful for those who, at the same time as gaining muscle mass, solve the problem of losing weight. Obesity is actually not always associated with a rich diet. It can be caused by illness, stress, or poor diet choices.

If your doctor advises you to reduce your intake of fats and carbohydrates, a protein diet is an excellent solution. It will help girls lose weight along with fat without losing their sexy, rounded shape. For this purpose, isolate is used, completely purified from carbohydrates and fats, which is mixed only in water. The fair sex is recommended to reduce the amount of fat in their diet compared to men: the female body is more prone to increasing the fat layer.

Immediately after training, athletes consume a protein-carbohydrate mixture. If you don’t have it, eat two bananas and drink a liter of milk. Somewhat original for the stomach, but let him get used to it! An hour after this, start having a full lunch or dinner.

Vitamins

To fully digest what you eat in a day, you need a lot of vitamins. They are found in vegetables and fruits. Neither thin nor fat citizens should limit themselves in consuming these products. Additionally, buy vitamins at the pharmacy and drink according to the instructions.

Vitamins help the body get rid of extremely harmful free radicals. Together with microelements (mainly zinc), they are necessary for the synthesis of testosterone.

The following table will help you roughly calculate how much nutrients your body should receive:

⚹The standards are designed for a 4-year-old child. Divide your age by 4 and multiply by these values ​​to get your daily nutrient requirements.

Types of additives

Special additives are substances extracted from natural products and then concentrated, adapted for faster absorption. This is not “chemistry”, not harmful anabolic steroids, and should not be confused.

On the shelves of sports nutrition stores there are many different packages with special types of sports nutrition:

Release forms

There are several options for producing sports nutrition:

• Powders: allow you to measure precise doses of the drug.
• Tablets: have a shelf life of two years or more.
• Liquids: drinks, extracts, herbal preparations, VMC (complexes of minerals and vitamins). More expensive and more effective than other forms of sports nutrition, they are absorbed as quickly as possible.
• Bars: the most convenient form for transportation. They do not need to be diluted, they are easy to take with you in sportswear, they can be snacked on in the most inconvenient conditions for eating, which often helps out in critical situations.

Purpose

Depending on the type of sports nutrition, the following purposes of supplements are distinguished:

1. Adjusting the body's functioning using internal resources.
2. Supporting energy balance.
3. Increased reserves of muscle building material.
4. Weight change.
5. Preserving body systems from stress and failures.
6. Improving training effectiveness.

You should consume special types of sports nutrition, especially highly specialized ones, on the recommendation of a trainer or nutritionist. Packages contain instructions for use.

How to protect yourself from buying counterfeits

There are many fakes on the sports nutrition market. The main problem is that people will always want to buy something good for minimal money. When choosing food products and sports supplements, you cannot save money, since the cheapness of products can result in health problems and lack of results.

First of all, preference should be given to well-known manufacturers and brands. Today the following companies are at the top: Optimum Nutrition, Multipower, BSN, Dymatize, MuscleTech. Moreover, pay attention that on the packaging all the letters in the manufacturer’s name are written correctly, otherwise you may end up being counterfeited.

But even if you choose a well-known manufacturer, this will not protect you from counterfeiting 100%. Even if you buy from trusted sellers with a reputation, you should pay attention to the quality of packaging, labeling, hologram, barcode.

1. When choosing the type of sports nutrition, take into account the recommendations of the trainer, goals, type of training, and the characteristics of your own body. It is better to buy it in special stores with a reputation.
2. Muscles grow during healthy sleep, which should last about 8 hours a day every day.
3. When training independently at home, it is better to limit yourself to natural nutrition.
4. One thing you definitely can’t do when training is fasting. To gain muscle mass, you will have to eat even when you don’t feel like it at all. The main thing is to do it correctly.
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Today, almost any beginner who crosses the threshold of the gym begins to worry about the question of what to eat so that the results in the gym grow by leaps and bounds.

How a beginner should eat is a question that requires careful consideration, and not only in terms of sports supplements, it is important what natural foods rich in protein will provide adequate nutrition for muscle growth.

As a rule, before starting training, a novice athlete thinks about purchasing sports nutrition; naturally, it cannot be otherwise, since no one has canceled the myths about the magical properties of protein or gainer, the abundance of online sports nutrition stores and advertising promising maximum progress in 6 weeks, also left their mark.

It could not have happened without quotes, which already at the first introductory training, akin to a general practitioner, writes out a prescription from the list of vital sports nutrition products that can only be purchased from him at very “favorable” prices.

Sports nutrition for beginners or nutrition for muscle growth

To begin with, without going into deep details, so as not to confuse a beginner, we will define what sports nutrition is and consider the main types of sports nutrition products.

Sports nutrition– these are specially developed food products rich in protein, as well as products of special composition, which are produced as a source of additional nutritional elements, vitamins, amino acids, various endocrine stimulants and means for strengthening joints and ligaments, for people involved in sports or leading an active lifestyle.

The main goal and task of sports nutrition is to improve the quality of life of an athlete, thereby sports nutrition is designed to help improve athletic performance, improve health, and normalize body weight.

Dietary Supplement Categories

Protein-rich foods (Proteins) – whey, milk, egg, casein and soy, as well as complex proteins, combining several types of proteins at once

Carbohydrate-protein mixtures (gainers) – may have different percentages of protein and carbohydrates, usually on average 30\70, respectively.

Amino acids – complex, BCAA (Branched Chain Amino Acids) – branched amino acids, and individual Glutamine, Arginine, Lysine, Alanine, Taurine.

Special preparations – fat burners, preparations for joints and ligaments, vasodilation, energy drinks and ATP batteries, etc.

This is, of course, not the entire list, because the sports nutrition industry market does not stand still, new products appear every day, created through many years of scientific research, but we will leave this for another time, today we are considering only the most important and necessary products in the diet of a beginner in iron sports.

We have looked at the main types of sports nutrition, now we will look at sports nutrition for beginners, and what a beginner should eat.

The answer is simple - a beginner in the gym needs to eat; quality nutrition is a mandatory and necessary condition for progress!

Everyone needs to eat, both people who are not involved in sports and athletes, and it doesn’t matter whether you are new to the gym or a pro, only the portions differ.

Let's look at the portions, depending on gender, body type and lifestyle, each human being needs a certain amount of useful substances to maintain vitality, which are contained in natural products, and some are even produced by the body itself.

If, for some reason, the daily food intake cannot provide the human body with the necessary amount of nutrients, various supplements come to the rescue, and this is where we remember about sports nutrition.

According to scientific definition, people are divided into somatotypes, in general terms they are:

Ectomorphs – thin and have difficulty gaining muscle mass

Mesomorphs – naturally athletic and muscular, but also prone to gaining excess weight

Endomorphs – prone to obesity, have a slow metabolism

For each body type there is a separate training strategy and diet, but this is if your body fits the classic definition, which is actually very rare. Therefore, for each person you need to individually select both a training program and a nutrition plan, and it is better to do this yourself, having thoroughly studied your body over many months or even years spent in the gym. No trainer will study your body better than you.

At the initial stage of training, regardless of body type and goals, the main tasks in the gym are:

The nutrition of a beginner jock or fitness cutie has its own characteristics, regardless of body type. Beginners with strength training need a balanced diet and foods rich in protein, for starters, you can start with 2 g per 1 kg of your own weight per day, then with increasing fitness and appetite gradually increase to 3-4 g. per kg of weight.

As for carbohydrates, everything is individual, the recommended norm is from 2 to 7 grams per 1 kg of body weight, depending on the volume and type of training, as well as the goals set. If the goal is fat burning, then 2 grams will be sufficient. carbohydrates per kg of weight, and if you work for weight, then the amount of carbohydrates per kg of weight can reach 7 or more grams.

Where do we get all these grams per kg of weight?

Everything is quite simple, all the necessary proteins and carbohydrates are found in natural products.

The best natural foods rich in protein - eggs, cottage cheese, meat, poultry, fish, dairy products

the best natural sources of carbohydrates are various cereals and cereals, baked potatoes, bananas and other fruits, wholemeal black bread, durum pasta.

You are probably asking, where is sports nutrition here, since the article is about it? That’s right, the article is about what sports nutrition to choose for a beginner training in the gym, and the best sports nutrition for a beginner is natural products.

Rating of the 5 best natural products in the categories of proteins and carbohydrates, in terms of availability and quality:

Protein-rich foods

1. A chicken egg is the cheapest source of protein with the highest degree of digestibility, the so-called reference protein. 1 whole egg contains 5-7 grams. squirrel.
2. Natural cottage cheese is the best source of casein protein and has a higher degree of digestibility than meat. It takes quite a long time to digest, so it is ideal to use before training and before bed. The largest amount of protein in low-fat 0% cottage cheese is 18 g. protein per 100 g. product.
3. Chicken breasts - a classic diet for athletes, 100 g. contains 23 g. protein and in addition a set of vitamins, micro and macroelements
4. Fermented milk starter - not every adult body can accept milk in large quantities, so we chose sourdough; fermented milk starter also contains a huge amount of beneficial bacteria that have a positive effect on the body’s immunity and stomach microflora. 1 liter of starter contains 30 grams. squirrel, which is not bad at all, especially in the summer when you are thirsty.
5. Tilapia is a fish that contains as much as 26 grams. protein per 100 g. product with a minimum amount of fat, as well as many useful elements. You can find it in any fish store.

Carbohydrate-rich foods

1. Buckwheat is the queen of porridges, this product bears such a proud name, and it’s hard to argue; buckwheat contains large quantities of vitamins B2, B6, B1, a lot of iron and magnesium. In 100 gr. boiled buckwheat contains 20 grams. carbohydrates.
2. Rice is a pairing for chicken breasts, the same classic diet for athletes, contains vitamins B2, B6, B1 and a lot of fiber. In 100 gr. boiled rice contains 28 grams. carbohydrates and 2.6 g. squirrel.
3. Bananas contain fast carbohydrates, so it is ideal to eat before training to quickly obtain the necessary energy and after training to close the “carbohydrate window”. Bananas are rich in potassium and magnesium, vitamins B6, B12. One medium banana contains 40 grams. carbohydrates
4. Nuts are an ideal snack for an athlete and a storehouse of vitamins and minerals. On average, nuts of different types contain 16-30 grams. carbohydrates per 100 g. product.
5. Durum pasta contains a low glycemic index, no more than that of buckwheat and rice, but it is high in calories and is well suited for nutrition during the period of weight gain. Contains 30 g. carbohydrates and 5 gr. protein per 100 g. cooked product.

Now let’s take for example a man weighing 75 kg who decided to work out in the gym and wants to become bigger and stronger, as mentioned above, at the initial stage 2 grams will be enough. protein per 1 kg of body weight, you get 150 grams. protein per day. In terms of carbohydrates, it will be about 375 grams. in a day.

Let's make an approximate daily nutrition calculation based on product ratings:

Proteins: 2 eggs - 12 gr., 1 pack of cottage cheese 0% - 40 gr., 2x150 gr. chicken breast – 69 gr., 1 liter of sourdough – 30 gr. Total – 151 gr. squirrel

Carbohydrates: 300 gr. boiled buckwheat – 60 gr., 300 gr. boiled rice - 84 gr., 2 bananas - 80 gr., 300 gr. boiled pasta – 90 gr. Total – 314 gr. carbohydrates

In this case, we received the required amount of protein and carbohydrates exclusively from natural products and, as you can see, we did without gainer and protein.

You can create your own sports menu based on your goals and objectives, cut carbohydrates if you want to lose weight, add more if you gain weight. Select protein products to suit your daily protein intake.

Sports nutrition for beginners: pros and cons

Should I resort to nutritional supplements or are natural products sufficient?

In this article, we wanted to show you that sports nutrition is not a panacea and you can get the nutrients your training body needs from natural products. Therefore, first, review your diet, whether it contains foods rich in protein in sufficient quantities, whether there are enough carbohydrates, and create your first sports diet.

Start eating right, because sausages and ham are not a source of protein, they are a source of fat, and only then start surfing the Internet in search of sports nutrition.

If for some reason you cannot get the required daily amount of proteins and carbohydrates from natural products, then use sports nutrition or even.

For beginners training in the gym, the following scheme for taking sports nutrition according to body type is suitable:

Endomorphs– protein after training and at night, preferably complex protein after training, casein at night, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.

Ectomorphs- gainer as a second breakfast and after training, protein during the day and at night, preferably casein protein before bed, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.

Mesomorphs– whey protein after training and casein protein before bed, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.

At this stage of your training activity, perhaps this assortment of sports nutrition will be enough, you can add multivitamins in courses and the complex for a beginner is ready.

Remember, no sports nutrition, regardless of brand and cost, can replace natural products!

Sports nutrition is just nutritional supplements, not miracle drugs; all results are achieved solely by your hard work in the gym, proper natural nutrition and regimen.

The best on the site

Sports nutrition has become an integral part of the lives and careers of many athletes. Beginners, looking at professional athletes, begin to think that they can only become the same with the help of sports nutrition. Therefore, they rush headlong to stores, spend their money on supplements, and, in the end, are disappointed in the results. And this outcome is not at all surprising, because the variety of different products and supplements can confuse anyone at first. In this article we will break down sports nutrition and advice for beginners on this matter.

Sports nutrition for beginners

Before we dive into all the supplements in detail, it is important to note some sports nutrition tips. You shouldn't compare yourself to professional athletes. The cabinets of some of them are filled to capacity with various additives that differ from each other in their effects. They use so much sports nutrition because their bodies have already achieved maximum results, and it will be impossible to surpass it with just simple food. Sports nutrition for a beginner should only serve as a support, and you should not focus on it.

Protein or gainer?

All beginners, without exception, have a reasonable question at first: where to start taking sports nutrition? It's actually quite simple here. The main goal of any gym goer is to gain muscle mass. And nothing can cope with this task better than a gainer or protein. Choosing between them is the first stage in introducing novice athletes to sports nutrition.

Gainer and protein, although they perform the same function, differ from each other not only in composition, but also in their principle of action. Gainer is a complex supplement that contains a large amount of fats, proteins, and carbohydrates. In addition, it often includes vitamin and mineral complexes, additional components to improve digestibility and other ingredients. It is distinguished by its high calorie content, often high sugar content, and large portions. Gainers are best suited for those who have trouble gaining weight or are naturally thin. With its help, total body weight is gained, which is what we need at first.

Protein, on the contrary, contains a minimum of ingredients, and is presented in the form of one type of protein (usually). We won’t go into detail about each type of protein, let’s just say that it is necessary for gaining pure muscle mass. These supplements are low in calories, rarely contain additional ingredients, and are easily absorbed by the body. They are best consumed by those who have a fuller physique, or those who want to gain only pure muscle mass.

Sports nutrition for beginners should start with these two supplements - they are the main ones in terms of weight gain.

BCAA or complex amino acids?

Our body contains very interesting substances – amino acids. They perform a variety of functions in the body, and without them normal life activity is impossible. In fact, protein in the body is not the final product. During the process of breakdown, it is transformed into amino acids, from which the muscles of our body are built. But what, then, is the difference between BCAA and complex amino acids and how to choose sports nutrition for a beginner?

There are several differences between them. Firstly, complex supplements also contain BCAA, but in much lower concentrations. The main function of BCAA is to maintain and increase muscle mass, as well as reduce the percentage of body fat. Complex amino acids are more tuned to maintain a positive amino acid and energy balance in the body. Therefore, it is impossible to say unequivocally which sports nutrition is better for a beginner of these two. In this matter, everyone must decide for themselves, focusing on their goals.

Find out all about BCAA powder as the most convenient form of essential amino acids!

Vitamins and minerals – only a complex!

To support vital processes, the body uses energy obtained from food. But the body will not function properly if it does not have a sufficient amount of vitamins and minerals. These substances participate in absolutely all internal metabolic processes, and also affect the processes of growth, development, respiration, hematopoiesis, and so on. Therefore, if you are interested in what kind of sports nutrition a beginner needs, then vitamin-mineral complexes are definitely what should be in your arsenal! Here we can say even more - they are necessary for any person, even those who do not play sports.

Athletes need these substances in increased quantities. During heavy physical work, all internal processes accelerate. Accordingly, the consumption of vitamins and minerals also accelerates. In addition, some minerals leave the body with sweat, and due to their lack in the body, many negative processes can occur.

Sports nutrition for beginners – what to look for? First you need to decide what goals you are pursuing. Most inexperienced athletes, already in the first days of training, try to extract from experienced bodybuilders the “secrets” of quick pumping, and what kind of sports nutrition is needed for this. As a result, having heard a lot of useless advice from a “pumped up” but uninformed athlete, beginners go to stores and waste money. And the first advice for beginners will be a recommendation - forget about all the “miracle” methods! Of course, sports nutrition will help you achieve your goal. But here the emphasis is on the word “help”. It won't do all the work for you. If you want to get the body of your dreams, then be prepared to spend more than one, or even two years on it. And only then will you be able to see real results.

Go ahead. Never, under any circumstances, call sports nutrition chemicals. In fact, all sports nutrition is regular food. Not quite ordinary, but food. Sports nutrition is a concentrated form of everything you consume in your diet. And all this is obtained from organic and natural sources. Sports nutrition has some advantages over regular food, but it will never completely replace natural food! Therefore, remember rule No. 2 - sports nutrition is food that should be eaten in moderation.

What additional sports nutrition should a beginner take?

Once you are quite comfortable in the gym, learn how to do the exercises correctly, and your first muscle mass begins to appear, then you can start thinking about other wonders of sports nutrition. There are several other sports supplements that have proven to be effective and work well for certain purposes. So let’s look at which sports nutrition is better to take extra for muscle growth...

Creatine. This is one of the cheapest, but at the same time effective aids for athletes. It performs several functions at once - it increases strength and endurance, and also has an indirect effect on the growth of muscle mass. Creatine is a substance that can be independently synthesized by the body, but in insufficient quantities. Taking it additionally will only enhance its effectiveness and have a positive effect on the general condition of your body. It makes explosive training much easier and gives you more strength during training.

Pre-workout complexes. They often contain creatine, stimulants and other ingredients. Their effect is that they allow the body to use additional sources of energy during training, and also stimulate the central nervous system. As a result, your brain thinks that you are not tired longer and that you still have a lot of energy for training.

Every day I get asked “how to take sports nutrition?”, how to use protein, gainer, amino acids, etc. People do not quite understand that this is a supplement to the diet, but not as a replacement for it. Therefore, in order to tell exactly when to use something, you need to know your lifestyle, your daily routine, etc. Agree, I cannot know this, so there cannot be an exact answer for everyone. But I am giving you the basics so that you can understand when and what supplement to take.

How to take protein to gain muscle mass

This is a protein supplement and you should only take it if you cannot get the required amount of protein from regular foods. For example, you are an athlete who weighs 80 kg; to gain muscle mass, you need 2 grams of protein per 1 kg of body weight, that is, 160 grams of protein. Let's say you ate 500 grams of meat and didn't eat anything else containing protein. A pound of meat contains approximately 100 grams. squirrel. And you need 160, therefore, you can take 2 servings of protein of 30 grams each.

It should be taken between meals, or when the meal was only carbohydrate. There is no need to consume it after a workout, since afterward we need carbohydrates, not protein. A multi-component protein between meals is best for this purpose.

How to take gainer

This is a high-calorie supplement that is based on carbohydrates. To understand when and how much to drink gainer, you need to understand how many carbohydrates you ate per day. Each person has his own needs for carbohydrates, they must be calculated using the trial method. For example, you determined that during the period of mass gain you need 300 grams of carbohydrates. And you ate today, for example, only 200 grams of rice, which is 150 grams. carbohydrates. This means we need to get the remaining 150 grams from the gainer. Each supplement has its own composition, so you need to read on the back of the can how much protein and carbohydrates are contained in a serving, based on this, you can understand whether you should take 1 or 2 servings. Again, if you have eaten the required amount of macronutrients from regular foods, then you do not need supplements.

You need to take the gainer either between meals, or an hour before or 30 minutes after training.

How to take amino acids

If you consume protein, then there is no need to take amino acids separately, because protein contains a complete set of amino acids.

You can take them, for example, if you don’t get enough protein from your diet, and you no longer have food in you, and you’re tired of protein, then you can take several tablets after each meal. In principle, I don’t see any point in taking them when the protein is the same, only cheaper. Moreover, manufacturers often deceive by pressing ordinary protein into tablets.

BCAA how to take

When gaining muscle mass, this product is generally useless, as are complex amino acids. Firstly, these are only 3 essential amino acids, and muscles need all 8. Secondly, protein or any protein of animal origin contains these 3 amino acids, even soy, BCAA in large quantities. So during the period of mass recruitment this will be a transfer of money.

They can only be consumed during cutting, then they will serve as a source of energy during training through the process of gluconeogenesis (conversion of amino acids into glucose). Do not take more than 10 grams at a time, because... will not be digested. Can be taken before strength training and before cardio.

How to take creatine

As I wrote about it, I think this supplement is for beginners. It is unlikely to work for an experienced athlete, because... your creatine reserves have already been developed to the limit. Suitable for a beginner.

Since insulin transports creatine into the muscles, and carbohydrates cause a large release of insulin, this means that creatine must be taken with fast carbohydrates. I also think that all these downloads are just a marketing ploy so that you spend this supplement faster and come back for a new one sooner.

5 grams of creatine per day is quite enough, taken with something sweet, for example, washed down with juice.

How to take l carnitine

Many consider it a fat burner. This is wrong. By itself, it does not burn fats, it only transports them to the mitochondria, and there they are burned, and only if there is a calorie deficit. L-carnitine is simply an “elevator”, you can take the elevator or you can walk up. The elevator is more convenient, a little faster, but you still need to get to it, wait for it, etc. Also with l-carnitine, it is only an assistant.

3 grams half an hour before strength or cardio exercise will be enough.

Friends, there is no need to listen to sports nutrition sellers, since it is in their interests to sell as much as possible. If they sell you protein and separately amino acids and bcaa, just give my reasons, and you will see how the seller hesitates. Remember, this is a business first and foremost, and each supplement should be chosen only when necessary.

Now you know how to take sports nutrition correctly!

• Each person's body is unique, so it reacts differently to supplements.
• Athletes tend to prefer creatine, it allows them to maintain a high training pace and better strengthen their muscles.
• With the support of proper nutrition and training, supplements will help you reach the next level faster.

So, the five most important supplements for rapid muscle growth

If you walk through a bodybuilding store, you will see a huge number of supplements designed specifically to improve muscle growth and restore your body after a grueling workout. For the most part, all supplements are good in their own way, but not all are suitable for every individual. Each person's body is unique, so it reacts differently to supplements. Despite all this, there are a number of supplements that will help you achieve the best results and get the most bang for your buck across the board. Next, Pitsport will tell you about the supplements that will best help you build muscles.

1.Creatine

Creatine is a completely natural, natural substance that is found in our muscle cells. Primarily around skeletal muscle tissue, where about 95% of all creatine in the body is found. The remaining five percent is evenly distributed throughout the body.

This natural metabolite is reproduced as creatine monohydrate for sports nutrition. The body needs it for cellular energy production and modulation.

Positive points when using creatine:

• Stimulating the onset of muscle growth
• Increased muscle cell volume
• Fast recovery after training
• Rapid glycogen synthesis
• High intensity muscle work

Athletes tend to enjoy using creatine during both strength training and bodybuilding, as it allows them to maintain a high pace of training and better strengthen their muscles. At the same time, you can always easily stop taking creatine, because it is always present in the body. Typically, it will take 3-4 weeks for the body to return creatine levels to normal.

2.Beta-Alanine

Beta-Alanine is a natural, non-essential amino acid that is supplied to our bodies through protein-rich foods such as chicken. Increased workout performance occurs due to its ability to increase intramuscular carnosine levels. Taking Beta Alanine as a supplement will allow you to increase your carnosine levels by over 60% in just 4 weeks.

This is very important during intense training when our body produces large amounts of hydrogen, which causes the pH to drop, meaning there is more lactic acid in the body. This acidity can cause extreme fatigue, reduce muscle performance, and even stop the transmission of nerve impulses.

By maintaining elevated carnosine levels with Beta Alanine supplements, you will be able to delay the production of hydrogen and subsequent acidity, allowing you to avoid rapid muscle fatigue or breakdown.

Additional benefits when using Beta Alanine:

• Increased endurance
• Increased power
• Less fatigue
• Improved body composition
• Beta Alanine works well with creatine
• Increased performance, regardless of intensity or duration.

3.Whey protein.

It has long been a known truth that bodybuilders can improve their performance and build powerful muscles by consuming whey protein shakes. Such proteins provide our body with a large amount of protein, as well as the necessary amount of calcium, magnesium and other minerals that are so easily absorbed in the form of a drink.

Such protein mixtures are usually consumed both before and after workouts for better recovery. If you are strictly following your diet for muscle growth, or want to burn excess fat, then using whey protein every day can speed up these processes. Next, Pitsport will tell you about the main benefits of this supplement.

• Easy to digest. Many athletes can save time by using whey shakes post-workout for fast-absorbing nutrients, as these supplements contain a range of vitamins and minerals not available in everyday foods, making them a great option for busy business people.
• There are no problems with the absorption of lactose. People with lactose intolerance are aware of the discomfort that often awaits them when using everyday shakes. Whey protein blends are usually a combination of egg and soy proteins, as well as calcium caseinate. As you yourself may have noticed from the composition, no negative effect is observed, as after milk.
• Increased muscle recovery. After finishing intense weight lifting or other sporting activities, your body needs to recover, and to do this it needs special nutrition. Protein is the most important building block for muscle recovery. Protein is the main component of protein powders and many other supplements. If you consume it immediately after training, your body will begin a rapid recovery process.
• Natural appetite suppressants. Eating high in protein easily curbs hunger, thereby allowing you to stick to a low-calorie diet without feeling hungry. Whey protein supplements and shakes can be used as meal replacements or as a between-meal snack.
• Amino acids. Our bodies require significant amounts of quality proteins and amino acids to function properly. Whey protein supplements are literally loaded with amino acids that support protein synthesis.
• Improved metabolism. Athletes need large amounts of protein as fuel for the furnace. When you consume it throughout the day, it serves as an excellent source of energy and keeps that fire going we call metabolism. With an improved metabolism, you will burn more calories and curb your hunger.

Recommended serving: consume 30-40 grams of whey protein. It is best before or after training, and also when there is simply no other food nearby to get the required amount of protein. However, while these shakes are ideal workout supplements, always try to eat a nutritious meal at other times.

4.Branched amino acids.

Another essential supplement that is often used by both strength athletes and bodybuilders are branched-chain amino acids. Of the 21 essential acids, three are branched: leucine, isoleucine and valine. These amino acids are the main elements of protein, making up about 30% of all skeletal muscle in our body. Our body uses them to restore muscles. Just like whey proteins, they deliver nutrients directly to your muscles, allowing them to recover better. Your body uses up branched-chain amino acids during exercise, so supplementation will help you restore lost nutrient levels. This supplement also reduces muscle pain from fatigue and speeds up metabolic recovery.

A good proof that branched chain amino acids really help is the increase in muscle endurance due to constant replenishment. This may be of interest to long-distance athletes such as marathon runners, swimmers or even just hikers.

5. Glutamine

Glutamine is generally praised for its ability to mitigate muscle tissue tearing during intense exercise, which can help improve endurance and strength thresholds. You will find that you can lift heavier weights, both longer and more times. Your body compensates for exceeding strength limits by growing muscles. Glutamine, as a supplement, also has a number of other benefits:

• Preserving muscle tissue allows your body to burn extra fat because the stronger your muscles, the more efficient your metabolism is. When you exercise to lose weight, your body may burn some muscle mass, so it's important to slow down the process.
• Glutamine has been shown to be beneficial in restoring the immune system in many people who have taken it. During intense training, glutamine allows you to distribute part of the load on the immune system, thereby not only restoring muscles, but also integrating into the immune system, allowing the whole body to recover faster.
• Glutamine is also known for its ability to increase growth hormone levels in the body. This is incredibly important for those who are focused specifically on muscle growth. Research shows that just 2 grams of glutamine supplementation already increases hormone levels.
• Muscle tissue requires nitrogen. Glutamine supplements (L-glutamine) contain about 20% nitrogen, making them one of the best suppliers of nitrogen to muscles.
• Combined with other recovery agents and building blocks such as creatine and whey protein, you will see significant growth and quickly move towards your goals.