The best sports nutrition. Sports nutritional supplements for every athlete

Hello friends! I don’t know if you are ready today to talk about chemistry, from which everything hangs on the jock, it’s not worth it, but only hangs out. You can joke about this topic endlessly, but let's try to at least briefly understand what supplements for muscle growth exist, how they should be taken, which ones are harmful, and which ones will only benefit. So, put on your hazmat suits, we're going to the chemistry lab!

Let's not forget where and in what climate we all live. Of course, several of our readers are likely to be sitting in Thailand now and eating a banana with coconuts (see article,). But the main part is in cold Russia, where, as they say, they did not eat anything sweeter than carrots.

Therefore, we traditionally have a lack of vitamins and other trace elements in the diet. And people who are intensely involved in sports or other power loads, it is imperative to receive a complete set of these substances so that the body has the opportunity to fully recover.

Also, do not put aside the fact that, on average, according to studies, we consume about 40 grams of protein per day at rates of 1.5-2 grams. per kilogram of weight.

When your goal is to increase muscle mass, following all nutritional recommendations is the main key to success. In this case, you will definitely need sports supplements. If you go to even the most modest sports nutrition store, your eyes will literally run wild, looking at the shelves with multi-colored cans to increase muscle mass.

Let's look at the most basic aids that are preferred by bodybuilders around the world.

Creatine

Skeletal muscle cells contain a substance called creatine. It helps produce energy. To improve these indicators, its synthetic analogue was developed.

Such a supplement will help your muscles grow and increase the volume of the cells of these tissues, it promotes accelerated recovery after strength training, accelerates glycogen synthesis and allows you to work in a more intense mode. They usually drink creatine before and after training in an amount of 5 to 10 grams.

Protein

Can be made from plant or whey protein. The latter is absorbed much better. These are all-natural products for building mass and increasing performance. Thanks to them, we can get the portion of protein we need without unnecessary fats and carbohydrates.

Calcium and magnesium are often added here, as well as other microelements that improve overall health. They are suitable for any protein deficient person, from the average athlete to vegans and vegetarians.

If you have problems digesting lactose, you can choose protein from egg or soy protein, which will not have additional side effects.

As you know, the main building material for muscle tissue are various amino acids, which we obtain directly only from proteins. Therefore, if you engage in intense strength training, as a result of which your muscles experience regular stress, then the need for protein products increases.

And believe me, eating in this mode is extremely difficult. For comparison, I can give the following figures as an example. To get 200 grams of pure protein you will need to eat about a kilogram of meat, which even physically is a very difficult process.

Protein shakes can easily be used as snacks between main meals, and their high protein content perfectly satisfies hunger. Among other things, drinking such cocktails will speed up your metabolism.

BCAA or branched chain amino acids

This is a supplement that is used along with the aforementioned protein. We should get 21 essential amino acids, but only 3 are considered branched-chain amino acids. These are isoleucine, leucine and valine. They are part of our muscle tissue and are essential for its restoration.

If you use these sports supplements, then all the nutrients from them will go directly to the muscles. Among other things, they also speed up the metabolism and help you recover faster after exercise. Their main advantages also include their ease of digestibility.

One more positive fact can be noted after consuming BCAA. They help improve endurance and are therefore recommended for athletes who need to maintain their energy levels over time, such as marathon runners, cyclists and other Arctic explorers.

Drink this supplement in the morning after waking up or after finishing a workout. Dosage from 3 to 5 grams.

Beta Alanine

This is another amino acid that we usually get from meat. It also helps make our muscles more productive during exercise. Beta-Alanine increases carnosine levels, inhibiting various acid processes in the body. The release of lactic acid in the muscles is usually the main indicator of fatigue. Take this supplement in an amount of 2 or 3 grams both before and after training.

Glutamine

Answering the question: “What supplements does a bodybuilder who engages in intense training need?” – this additional assistant is added to the list.

Glutamine helps you better tolerate muscle tissue tears, which overall increases endurance and performance. It speeds up metabolism and helps the body process fat reserves better and more efficiently.

Scientists have also found that it stimulates the immune system. And, most importantly, it increases the amount of growth hormone in the body, which allows your muscles to literally grow by leaps and bounds.

The work of muscle fibers is impossible without nitrogen. So if you're looking for better ways to deliver this organic substance to your muscles, glutamine is an ideal candidate.

Drink immediately after waking up, shortly before and after training. A single serving is about 5 grams.

In fairness, it is worth adding the fact that there is currently talk that glutamine is independently produced in our body, so there is no urgent need to receive it additionally.

Important Additions

I can also include various vitamin and mineral complexes as useful supplements. After all, it has long been known that these substances do not accumulate in the body, so we need their daily intake. True, it is better to obtain their regimen, as well as specific recommendations, from your attending physician, who will rely on the individual characteristics of a particular person.

Of course, there are also harmful sports supplements that seriously undermine our health. These include steroids, which have the most negative effect on metabolism and the functioning of the endocrine system.

Of course, they seriously increase muscle volume and speed up metabolism. However, among other negative factors, they make you more nervous and aggressive and have a negative impact on brain function.

Among other things, steroids can often be converted into hormones: in women into male hormones, and in men, respectively, into female ones. Therefore, a jock, stuffed with steroids, often turns into a creature from which it is impossible to determine who is in front of you.

This list also includes fat blockers. They interfere with the absorption of these nutrients. However, our body is not able to do without them and their deficiency will lead to serious metabolic disorders.

Will help make your body more perfect this is the course:

In it you will find detailed and necessary recommendations regarding the nutrition process. Also, each of us knows that the most difficult stage during drying is the final stage, when you work directly on the abdominal muscles. In this course you will find only the most effective exercises that speed up this process.

That's all for today, friends! Set only realistic goals for yourself! Start small and gradually increase your challenges until one day you achieve your dream! Everything is real, you just have to want it! And I will help you in any of your endeavors.

So I look forward to seeing you again on this blog and on your channel. Come yourself and bring your friends, it will be interesting.

And using my 12 years of coaching experience (and 25 years of independent training experience), I will turn you into a sports nutrition expert. Lesson one - never use the phrase “sports nutrition”. These are supplements, “supplements”, and this word is more consistent with the main task of such products - to close holes in your diet, the lack of certain vitamins, microelements, amino acids and other things (believe me, everyone has such gaps). I would conditionally divide consumers of sports supplements into two groups:

1. You have been training for a long time and persistently (3-4 times a week without skipping) for a specific result - for example, you dream of bench-pressing a barbell weighing 150 kg or running a marathon 42 km 195 m. You can and need a lot of what will be discussed below. I will offer specific sets of sports supplements to solve each problem (see “Recipes”).

2. Beginners, even if they train hard, in the first six months you should get by with only both types of proteins: “quick” before breakfast, “long” at night. They make up for the protein deficiency that any Russian man has. I recommend the same diet to those people who go to the gym once a week, “for themselves” (however, if you are overweight, consult a nutritionist first).

Well, I recommend that both categories take (after consulting with a doctor) cardio- and chondroprotectors, regardless of the training program. Let's move on to the powders and bars. If any product known to you is missing from this material, it means that I consider it unnecessary.

1. Protein

Release form: powders

Why: Protein is often drunk right after a workout, saying: "Muscle mass, muscle mass!" But without carbohydrates, which everyone forgets, protein powder is practically useless in the matter of instant muscle building. Use it just to make up for a general lack of protein. The body will find where to attach it, for example, make testosterone out of it. Proteins are "fast" and "long". The former are more biologically available and instantly provide your body with energy and building material. The latter give the protein gradually, over several hours. It is not difficult to distinguish them: any whey (whey) is “fast”. Any combination containing casein protein (casein) is "long".

How to take: "Fast" protein is consumed in the morning (1 serving 20 minutes before breakfast) and immediately after fat burning workouts. In general, I am a staunch supporter of a predominantly protein breakfast, this allows you to gently raise blood sugar levels after a night's sleep and further spin up your metabolism. “Long” drink 30-90 minutes after the last meal, at night, so that the body has proteins at hand even in a dream.

Recommended: Of the sports supplements that my clients have come across, I can recommend VPX's "quick" Zero Carb for breakfast. For the night, I wholeheartedly recommend "Infusion" from SAN. True, this is more than protein - such products are called “meal replacement”. It includes different types of protein (which are absorbed at different times and therefore provide your body with nutrition all night long), as well as vitamins and a dosed amount of carbohydrates that does not harm the figure.

2. Complex amino acids

Release form: capsules, tablets, caplets

Why: I seriously doubt that products with such names contain many amino acids. Rather, it is a regular “fast” protein, only in a convenient package. On the road or after a long night in an ambush under the enemy's nose where you can't get a shaker, this is a good replacement for a protein shake.

How to take: In any training regimen, except hypertrophy, - 2-3 tablets 2-3 times a day, as a replacement for protein powders. And in the midst of a long hypertrophy program - 3 tablets twice a day, with food or a gainer, and you will also drink protein.

3. Gainer

Release form: powder

Why: My favorite product! The combination of easily digestible proteins and carbohydrates contributes not only to rapid weight gain, but also provides a hurricane of energy before training, and also significantly speeds up recovery after.

How to take: On training days, 30-45 minutes before training and immediately after. On rest days, 1 serving in the afternoon. In endurance training mode, you can three times a day: before and after training, as well as at night. And never eat gainer for breakfast! In this case, the weight will grow exclusively on your sides.

Worth remembering

No amount of creatine with protein will ever correct technical errors or help with lack of sleep. In addition, be aware that no supplements can replace a nutritious, regular and healthy diet. And don’t forget that even harmless and certified products, if used thoughtlessly and excessively, can cause irreparable damage to health. If you suffer from food allergies, metabolic disorders, diabetes, chronic diseases of the heart, kidneys, liver or gastrointestinal tract, then before taking any sports nutrition you should definitely consult an adequate, qualified doctor.

4. BCAA

Release form: tablets, capsules, powder

Why: BCAAs are also amino acids, but only three: isoleucine, leucine and valine. According to a number of studies, skeletal muscles contain the most of them. I use BCAAs (and encourage you to do the same) to help you lose much less muscle during your fat-burning or endurance-building periods.

How to take: When training - 5 capsules before and immediately after training. On rest days, 2 capsules with regular meals.

5. L-carnitine

Release form: tablets, capsules, ampoules

Why: Carnitine makes it easier for your body to access fat stores. I’m not ready to say that L-carnitine helps you lose weight, but it really increases endurance and has a beneficial effect on the health of the cardiovascular system.

How to take: 1 tablet 2 times a day with food when training endurance or strength. And with any type of training, if you feel that your heart is under heavy load (for example, on a hot summer day).

6. Creatine

Release form: powder, tablets, capsules

Why: Creatine is a precursor to creatine phosphate (CP), one of the main sources of energy for muscle work. CF provides exclusively short-term strength work (the first 3-5 repetitions of the bench press, for example). It is generally accepted that taking creatine-containing supplements can increase strength. For some, this is true, but for others, this supplement has no effect. Try it - suddenly this food is in you.

How to take: 2-3 g once a day, you can along with a gainer. Just be sure to drink after at least three glasses of plain water. Creatine has an unpleasant ability to absorb fluid, which can lead to spasms, bloating, and even trauma to the connective tissue, for which normal hydration is critical.

7. Glutamine

Release form: powder, granules, capsules

Why: With heavy physical exertion, glutamine reserves in the body are depleted, and this negatively affects the immune system and reduces regenerative abilities. Therefore, if you have more than 5 training hours per week, you should use this supplement.

How to take: At a dose 2 times a day, in the morning and in the evening 15 minutes before meals - and you will recover normally, it is easier to endure stress and get sick less.

8. Energy

Release form: "jars", powder

Why: Another favorite product of mine! A high-quality energy drink at the same time whips up your mood, sports enthusiasm and healthy aggression. During strength training, such a product is of paramount importance. Just keep in mind - these are special sports energy drinks that are sold in special sports nutrition stores! They contain practically no sugar, but there are substances that support the health of the cardiovascular system. They have little in common with supermarket energy drinks.

How to take: Just half a small bottle, drunk 30-45 minutes before training, - and you are ready to break any records! However, I do not recommend drinking energy drinks before every workout (maximum 1-2 times a week), and in no case drink more than one piece per day.

What to mix powders with?

Proteins and gainers can be mixed with regular non-mineral and still water, freshly squeezed or packaged juice, as well as milk. For a gainer, the best option is water; in combination with juice or milk, the amount of carbohydrates and calories in the mixture will go off scale. Protein powder will tolerate any of the liquids listed above, except that milk should be selected with the least fat. By the way, if your intestines do not tolerate milk, you can safely mix the protein with... kefir. But all other powders, especially creatine, can only be mixed with water, and they must be drunk immediately - in liquid form, additives are the least chemically stable.

9. Testosterone Boosters

Release form: capsules

For what. To supplements that increase testosterone levels, the attitude of doctors and laymen, as a rule, is completely negative. Obviously, because they are confused with hormonal doping. However, boosters do not pump you with extra hormones, but only gently increase the secretion of internal, your own testosterone. From the point of view of physiology, this means “becoming younger” by a few years, especially if you are over thirty. If you are 17-22 years old and you are healthy, you can safely do without this supplement - hormones in you are already in bulk!

How to take: The most useful quality of testosterone boosters, I think, is their stimulating effect on glucose metabolism. Therefore, in my opinion, it is most reasonable to use them when you are trying to get rid of excess fat. 2 capsules 2 times a day with meals.

10. Protein Bars

Form: you'll laugh, but these are bars!

Why: Perhaps the most convenient source of protein and carbohydrates: no need to stir or drink - tear open the package and eat to your health! Use to suppress hunger between main meals.

How to use. A couple of high-quality bars consistently discourage interest in food for exactly 3 hours, even for such an eternally hungry swallower as I am. But the daily norm, according to my observations, is no more than 2-3 bars. If you exceed the dose, you may experience problems with appetite!

* “Fast” protein - before breakfast and after training

** "Fast" protein for breakfast, "long" protein - before bed

to your health

There is also a whole range of sports supplements and near-medicinal products that you can use in your diet, regardless of the goals that you are pursuing at a certain point in time.

cardioprotectors They should be taken before training in the hot season and during periods of endurance training. These include the L-carnitine already described above, as well as preparations containing potassium and magnesium - substances responsible for the uninterrupted functioning of the heart. For example, potassium and magnesium aspartate.

vitamins and minerals I do not agree with the opinion prevailing among athletes and a number of coaches about the need to take increased doses of vitamins. Therefore, as a trainer, I prefer trivial pharmacy multivitamins in normal dosages. As a rule, this is one serving immediately after breakfast. I am not advocating for taking additional vitamins that are supposedly beneficial to the athlete/trainer - C, E and B separately. There are more than enough multivitamins!

chondroprotectors American coaches have a good saying: “If you don’t play sports, you’ll end up seeing a cardiologist. If you play sports, you will see an orthopedist!” So that the last part of this wonderful phrase does not affect you, regularly take chondroprotectors - supplements that facilitate the regeneration of cartilage tissue and the restoration of the ligamentous apparatus as a whole. Even if you rarely go to the gym or don’t go at all, you should take chondroprotectors to prevent diseases of the musculoskeletal system. How often? This information should be in the instructions for use.

• 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:

• Enhanced 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 snack between meals.
• Amino acids. Our bodies need a significant amount of quality proteins and amino acids to function properly. Whey protein supplements are literally loaded with amino acids that enable 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 a great source of energy and keeps that fire 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. Best before or after workouts, 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, at other times, always try to eat whole foods.

4.Branched amino acids.

Another essential supplement that is often used by both strength 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 building blocks of protein and make up about 30% of all skeletal muscle in our body. Our body uses them to restore muscles. Just like whey proteins, they send nutrients directly to the muscles, allowing them to recover better. Your body uses up BCAAs during exercise, so supplementing can help you replenish lost nutrients. This supplement also reduces muscle pain from fatigue and speeds up metabolic recovery.

A good proof that BCAAs really help is the increase in muscle endurance through constant fueling. This may be of interest to long-distance athletes such as marathon runners, swimmers, or even just backpackers.

5. Glutamine

Glutamine is generally praised for its ability to cushion muscle tissue breakdown during intense exercise, which can help increase endurance and strength threshold. 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. When you work out to lose weight, your body can burn some muscle mass, so it's important to slow down this 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.

1. Protein

Different types of proteins complement each other, and if you want to achieve effective muscle growth, just one of them will not be enough for you. Ideally, combine them, consuming each at the right time and in the right quantity, or choose multicomponent protein complexes - mixtures of casein, whey protein, protein isolate, egg and soy protein in various combinations.

There are many protein manufacturers on the market. Let's name brands such as Optimum Nutrition, BSN, SAN, MusclePharm, MuscleTech, Dymatize, Cellucor.

2. Amino acids

3. BCAA

4. Gainers

Gainers are high-calorie carbohydrate-protein mixtures for those who want to build muscle mass, increase strength, or simply increase weight. The composition of gainers is based on high-quality carbohydrates and protein (building material for muscles). It may also contain various vitamins and creatine.

You should choose the right supplement option individually for your tasks, load and metabolism. For example, thin athletes with a fast metabolism who find it difficult to gain muscle mass will benefit from a gainer with a maximum amount of carbohydrates. Conversely, those who are prone to rapid weight gain and the formation of fat deposits should focus on protein supplements.

Content

Athletes who want to increase their body size must eat in such a way that they have a calorie surplus. This is the main condition for the growth of muscle mass. This can be achieved by having a clear training plan, nutrition program and additional sports nutrition. Such a set will reduce the time for weight gain.

The main types of sports nutrition

There are many options for supplements, but not every sports nutrition is suitable for gaining muscle mass; for example, fat burners are not suitable for building muscle. Among bodybuilders, such a complex is recognized and popular:

• glutamine;
• protein;
• gainer;
• BCAAs
• multivitamins.

This set of sports nutrition not only helps to increase muscle mass, it provides the body with the necessary energy supply for productive, full-fledged workouts. It will not grow fat, but muscles. Drying with the help of such a complex will not work, so we are not talking about dry mass. You need to drink all this together with a full-fledged diet of ordinary food.

Protein for muscle gain

The main goal is to gain muscle mass, so you can’t do without protein in this complex. This is the main source of protein, which will become the building material for muscle tissue. Protein sports nutrition for muscle growth is conventionally divided into three main types:

1. Whey. The main type of protein used by the vast majority of athletes. It must be included in sports nutrition for gaining muscle mass. It contains many amino acids, elements useful for the body, is quickly absorbed.
2. Casein. This is a source of slow protein that will be supplied to the athlete from the gastrointestinal tract throughout the day, providing the necessary amount of protein for muscle growth. This moment is especially important at night, days of rest.
3. Soy. The protein in this type of protein is of plant origin and is often inferior in usefulness to whey. However, it is not bad, it is used by vegetarians and people who have intolerance to any elements from other protein options.

Gainer for mass gain

We can say that the gainer is the most important sports nutrition for gaining muscle mass. It has a lot of carbohydrates and the necessary amount of calories to achieve their excess in the diet. When choosing a gainer, carefully study the composition of the product, it should not contain too much sugar and carbohydrates per 1 serving. The best option would be with a slight predominance of them over proteins. For example, you can advise:

• BSN TrueMass;
• Dymatize Elite Mass Gainer.

Creatine

To gain weight, you need to work intensively in the gym, otherwise you will only increase the fat layer. To maintain the desired amount of strength, creatine is used, which hydrates muscle tissue, making it larger, stronger, and increases the amount of energy. An ideal synergy of creatine is obtained with beta-alanine, the former affects anaerobic strength, and the latter affects aerobic power.

Glutamine

This element belongs to the class of amino acids, which are abundant in muscle tissue. The human body is able to produce glutamine on its own, but when gaining mass, an additional intake will not be superfluous. This sports nutrition is best taken before bed, immediately after training, because it helps to recover. For those who want to quickly gain weight, glutamine is a must.

Vitamins and minerals

By themselves, these drugs do not affect weight gain, but are directly involved in maintaining the necessary processes to achieve the goal. According to athletes, sometimes the lack of one of the essential minerals or vitamins greatly inhibits the process of increasing muscle mass. A course of multivitamins has never harmed anyone, so taking it will be useful for every athlete.

Other Supplements

In addition to the main supplements, you need to take a BCAA drug, which can reduce the negative effects of catabolism. It copes with this as efficiently as possible; the metabolism of amino acids will occur directly in muscle tissue. As a rule, BCAA are included in many proteins, so you should take them separately only during training, in the morning after waking up.

How to choose the best sports nutrition for muscle growth

Beginning athletes are often interested in what is the best sports nutrition for gaining weight. For men and women, the set will be the same, the difference lies in the dosages, because the goal is different. The main task is to choose the right price/quality ratio for each item on the list of sports nutrition:

1. Protein. The production of this type of sports nutrition is not complicated, so the inflated price is not always justified. Look for an option in which the ratio will be as optimal as possible. You should not buy the isolate that has the highest cost. Study the composition, find how much pure protein is in the jar. The more of it, the better. Do not trust labels that say that natural berries and fruits were used in production; this is impossible.
2. Complex products, which allegedly absorbed all the elements from the list of sports nutrition, will not significantly affect the mass. The maximum benefit will be when taking all elements separately. You will not be able to accurately determine what is mixed in this jar with the complex, to calculate the amount of substances received.
3. If you see unfamiliar ingredients in a product, do not buy it. First, study in the guide what they mean, do you need them or are they just trying to extract extra money from you.
4. Gainer. Some manufacturers are trying to save on production and add more sugar than necessary to the composition. This is not the element that is necessary for gaining muscle mass. Ideally, its amount per serving should not exceed 5% of the total weight. Be sure to read the ingredients.

How to take it correctly

With a normal physique, a beginner will need one protein when gaining mass. The amount of incoming protein in the body will increase, and the growth of muscle mass will begin. Whey protein is best at this stage, which is consumed before and after training. It will become the main material for building muscles. If growth is not fast enough, you can use the casein type of protein. It will provide protein throughout the night so that muscles do not break down after an intense workout. The protein intake course for beginners is as follows:

For more experienced athletes, such a diet may not be enough. For those who have been training regularly for over a year, it makes sense to add a gainer to the protein. Depending on your starting point, you may also need BCAA, creatine and multivitamin complexes. You need to calculate the dosage for a man or woman based on their current weight. Below are examples of different sports nutrition courses, depending on the need for substances. They are divided into initial, standard and complete. Choose the scheme that suits you:

All calculations for these schemes were taken for a man with an initial weight of 80 kg. For other parameters, the dosage will be different. You can adjust the serving size with the help of a trainer or independently, based on the results. Sports nutrition regimens will become the basis for you to make your own calculations when drawing up a program for gaining muscle mass.

Nutrition program for gaining muscle mass

Sports nutrition is not cheap, they will not be able to eat only with a strong desire, and it is not necessary. Along with it, follow proper nutrition to gain muscle mass. It is very difficult to call it dietary, because the goal is to consume a large number of calories, and this is easier to achieve than to reduce them. It is very important to eat tightly for breakfast, this will provide the stomach with work and start metabolic processes. You can't overeat before bed. If you feel hungry, you should snack on fruits and vegetables.

• 370 carbohydrates (1500 Kcal);
• 155 protein (600 Kcal);
• 110 fat (1050 Kcal).

If desired, homemade recipes can be used to prepare protein shakes, so you will gain the required amount of protein instead of sports nutrition. Here is a sample daily menu for gaining muscle mass (all values ​​in grams):

• 100 cottage cheese, preferably 9%;
• 100 yogurt;
• 50 oatmeal without sugar.

Lunch-dinner

• 300 chicken;
• any number of vegetables as desired;
• 3 tbsp. l. vegetable oil for salads;
• 100 g dry buckwheat or 400 g boiled potatoes.

Before training

• 50 oatmeal without sugar;
• jam 2 tbsp. l.;
• apple.

After training

• 5 pieces. eggs without yolk (scrambled eggs);
• bread (no more than 2 slices);
• apple;
• 50 almonds.

Where to buy and how much do sports supplements cost?

Sports nutrition for gaining muscle mass is sold in specialized stores. You can also find everything you need on Internet sites, where the cost of products, as a rule, is somewhat lower. Pharmacies sell multivitamin complexes, but they are no different from those in sports stores. Try not to take the sports nutrition by weight, the seller does not always behave in good faith. Approximate price for sports nutrition in online stores:

• Amino acids – from 1500 rub.;
• Whey protein – from RUB 1,300;
• Casein protein – from RUB 1,300;
• Gainers - from 1000 rubles;

Video review: the best sports nutrition for beginners

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Sports nutrition for gaining muscle mass