Sports nutrition for gaining muscle mass: what to choose and how to take it. Sports nutrition for muscle growth for beginners What sports nutrition
Yes, yes, real secrets that even experienced comrades who have been keen on working with weights to increase muscle mass and strength often don’t know about.
Sports supplements are expensive. But at the same time, they are a very effective way to increase muscle mass and strength. Although some people say that sports supplements do not work and they are partly right.
They do not work if used inappropriately and without taking into account an effective protocol for use. That is, the situation is quite real when you pay a lot of money for beautiful jars with magic powders and capsules, and at the end you get zilch.
Someone blames “genetics”, someone looks askance at the seller, saying he put in a fake, someone is sure that it’s all about magic pills and injections. Anything can happen, but when used wisely, sports supplements work in the vast majority of cases, and well. And we’re not talking about some exotic stuff here, but about well-known products, like protein or creatine.
They are known to everyone, but few people study the issue of effective use in detail. They mostly use what is on the surface. Often this is either data from half a century ago (no more than 30 g of protein is absorbed at a time), or outright nonsense (the more you use, the better). Let's take a smarter approach to using the best-known and most effective supplements. This will save your money, time and will give noticeable results quite quickly.
Sports supplements are only a small part in building a beautiful body and a healthy lifestyle. Accordingly, it is worth having an idea about other useful things. First, I recommend that you read the following general articles:
Theory of protein and amino acid absorption
Let's again go over a well-worn topic, although still as dark for most as the amount of protein absorbed at a time. But let’s look at it in more detail and from a scientific point of view.
It is believed that no more than 30 g of protein is absorbed at a time. A strange statement in every sense. Is it possible that a tiny 45-kilogram girl and a hefty 100-kilogram man digest the same amount of protein at a time? There is no logic. These data were relevant half a century ago, when the “West” was interested in bodybuilding, but from a scientific point of view, few people bothered with this issue. We took the average value of the daily capacity of the intestines to absorb macronutrients, divided by two and divided into ten meals. So it turned out to be 30 years old.
Biochemistry textbooks say that the intestines can absorb up to 500 g of fat, 600–700 g of protein, and up to 20 liters of water per day. All this is true, but for an ideal “spherical intestine in a vacuum.” Who can boast of a perfectly functioning body? I think no one. You can safely multiply the numbers above by 0.7–0.8 and get the real picture. But, please note, we are talking about the daily capabilities of the body. We are interested in how much protein is absorbed at a time.
It's worth digging here a little deeper. Food entering the body in the acidic environment of the stomach and under the action of enzymes breaks down into its basic components. In the case of protein, these are amino acids. They are then absorbed in the small intestine, and different groups of amino acids use different transport systems.
This is an important point. After all, amino acids can compete with each other in the process.
For example, a BCAA supplement consists of the essential amino acids leucine, isoleucine, and valine. If the first is present in high concentration, the absorption volume of the second and third is significantly reduced - they compete for the transport system. That is why the classic composition of BCAA is 2:1:1, respectively. In this ratio, amino acids do not interfere with each other. Options 4:1:1, 8:1:1 and other perversions are just marketing and flushing clients’ money down the toilet.
So, on average, the walls of the small intestine are able to pass from 3 to 5 g of one amino acid at a time. A complete protein of animal origin (from the same protein) consists of 20 amino acids. That is on average, from 60 to 100 g of protein will be absorbed at a time, depending on the efficiency of the intestines.
BCAA (3 amino acids) will absorb 15 g at a time within 15 minutes, arginine - 5 g, etc. by analogy. I would like to add that a well-known figure in sports circles spoke about this more than once at his seminars (including closed ones). Stanislav Lindover, whose opinion I personally trust.
Consuming more than 100 g of protein at a time is problematic, so I think you don’t have to bother with this issue anymore. But do not forget about the rate of absorption of individual amino acids in the intestines - this is important and we will remember this in some sections below.
I’m done with the “verbosity” and will continue to talk more briefly, so as not to burden the reader’s delicate brain with unnecessary letters. However, if you have skipped the article up to this point, I strongly recommend reading that large piece of text above. This is important for understanding the points below.
Effective use of protein
Choice
It would seem that the simplest supplement is high-quality protein in almost its pure form. But it's not that simple. Firstly, it is not always as high quality as it seems or as marketers paint it. Secondly, it is worth considering a number of important points in the use of different types of protein, and when purchasing too, so as not to spend extra money, roughly speaking, “on the toilet.”
I have always given preference to well-known foreign brands ( SUN, Optimum Nutrition, Universal Nutrition, BSN, Olimp etc.) and did not trust domestic ones, despite the aggressive marketing on the part of the latter and the assurance that protein is protein in Africa, and large companies increase the price only due to the name. Now on YouTube there are a lot of tests of different brands of proteins that confirm the correct principles in choosing, but even without them you can draw clear logical conclusions.
In particular, the biologically most valuable protein is produced from whey, which is a by-product of the production of several types of cheese. This production is limited by the volume of cheese consumption and is growing annually by 2–3 percent. At the same time, the consumption of sports nutrition products and protein in particular is growing by 30–40% per year in the wake of the global fashion for fitness and a healthy lifestyle. By the way, it reached us many years late. So, this is not the first year that there has been a shortage of whey, that is, the basic raw material. And since there is a shortage, the price will rise. In addition, all factories are located abroad - the USA and Europe mainly.
Thus, a certain price has been established for raw materials, which are not so easy to buy. Often, all by-products of a particular cheese factory are purchased 100% in advance under the contract.
For example, Optimum Nutrition in the USA has its own cheese production plant and its own raw materials, but in addition to this, the company buys all raw materials under a contract from one of the European factories.
So, the average price for 1 kg of whey concentrate, from which this or that type of protein is then made, is €13–14 . That is, only the raw materials for a 2.2-kilogram can of protein will cost more than €25, add packaging, flavoring additives, logistics, income of the manufacturer and seller.
Production is made cheaper by diluting the whey with various substances that are more accessible and cheaper than the base raw materials. A simple example is an excellent protein from Gaspari Nutrition, which in the last few years has included approximately 10% rice protein in its composition. Marketers are yelling, “ this is cool - improved formula, better absorption, more sources of different amino acids" In fact, due to the shortage, production is simply cheaper.
Conclusion regarding protein selection:
- If the protein is very cheap and it's not some promotion on BB.com or somewhere else, then something is fishy there. There are no miracles.
- If you want to take high-quality whey protein, look at its composition. Ideally, the only protein there should be is whey, plus some things for taste and consistency. Any fillers, such as soy protein or individual amino acids, are an attempt to reduce the cost of production. There are 20 amino acids in protein, and increasing the dosage of any of them does not bring any benefit to the consumer (remember the rate of absorption of individual amino acids), but it hits the wallet. After all, there is less of the most important product in the composition, and there are more cheap diluents.
- Likewise with complex proteins with different types of protein and different rates of absorption. Most of these products are diluted with cheap raw materials. A minimum of whey, more soy, plus a little egg white, sometimes casein, but not expensive miscellaneous, but cheap and not the best in terms of absorption and biological value sodium/calcium caseinate.
Application
I consider quality to be the most profitable Whey Protein. If funds allow, then you can also buy a good casein one to take before bed. But in the latter case there is an important point. It makes sense to buy miscellaneous casein, obtained through ultrafiltration of milk. The process is expensive and such a protein cannot be cheap either. It is even more expensive to produce than hydrolyzate (the most expensive and fastest absorbing type of whey protein). It takes about 5 tons of milk to produce 200 kg of casein.
Miscellaneous casein has high biological value and is gradually absorbed over 4–6 hours due to the formation of a dense food bolus in the stomach. The latest ON development in this area (it was this company that was the first to release micellar casein in the past) has increased the absorption time to 6–8 hours.
In its turn sodium/calcium caseinate significantly cheaper to produce. It is obtained by high-temperature treatment of milk with various acids. High temperature means severe denaturation of the protein and, as a result, loss of part of the biological value. The second nuance is that sodium or calcium caseinates are absorbed in 1.5 hours. I don’t see the point in them as “night proteins”. And the price for them is often at the level of micellar casein, especially if the brand is promoted.
Now briefly:
- As a night protein, it makes sense to use only miscellaneous casein.
- Whey Protein Effectively used in the morning after waking up and immediately after training. The reason is the maximum level of anabolic hormones in the blood, under the influence of which muscle protein is synthesized.
- Volume of the morning portion- depends on the thickness of the wallet and the rate of absorption of amino acids by the intestines (this is written above). Post-workout serving volume should be a little more, since part of the protein will in any case be used to meet energy needs. The recommended serving is 0.5 g of protein per 1 kg of body weight. That is, it makes sense for a 100-kilogram athlete to take a 50-gram portion after training.
- Eat carbohydrates immediately after training(bananas, chocolates, rolls) are useless for quickly replenishing glycogen reserves. These reserves are replenished gradually over a day or two. It is impossible to speed up the reaction. There will be only one effect - the release of a large portion of insulin into the blood, which will negate the entire effect of the growth hormone released during training. For the same reason, it is not recommended to eat carbohydrate foods before bed. Due to increased insulin levels in the blood, it reduces the effectiveness of growth hormone produced during sleep.
- If you use hydrolyzate, it should only be stirred in water. In this case, it is absorbed within 10 minutes (thanks to the peptide component). If you mix it in milk, absorption will last for 30 minutes or more, that is, it will be at the same level as regular whey. Why did you pay a lot of money for hydrolyzate then?
Effective use of BCAA
Not the most important supplement compared to protein (three amino acids versus 20, including those same BCAA). That is, if funds are very limited, it is better to purchase a good whey protein.
However, I personally like the effect of BCAA (faster recovery, “holds” muscles during drying). But there are also important rules here:
- The most effective and financially justifiable BCAA in the ratio 2:1:1. Any other ratio is just marketing; amino acids will be absorbed worse (the reason is described in the first section).
- At a time (that is, within 10–15 minutes) no more than 15 g of BCAA is absorbed. Athletes who crush 50 g or more at a time are simply working for the toilet.
- It makes sense to use BCAA ONLY before, during and after training(taking in the morning on an empty stomach or before bed is useless). If money allows, you can use it like this. If not, it’s good to take 10–15 g of BCAA 10 minutes before training, and then a portion of protein after. If BCAA are used immediately after training, then protein should be drunk no earlier than 10-15 minutes after taking amino acids.
- BCAA's work well after a workout together with glutamine(read about this amino acid below).
Regarding BCAA forms- the most profitable powder. In tablets and capsules it is the same powder, but costs more. Whether to take it with or without taste is not important and depends on your preferences. There are few food chemicals there, there is no harm from it (especially when compared with the food garbage that ordinary people like to eat), so I personally choose powdered BCAA with flavor. I don’t see the point in liquid BCAA - they are abundantly diluted with useless simple carbohydrates.
Effective Use of Glutamine
About 5 g of this amino acid is also absorbed at a time, if we are talking about its use in the synthesis of muscle fibers (60% of them consist of glutamine). But besides this, this product is fuel for the small intestine(improves its performance) and for cells responsible for immunity.
Thus, during absorption, pure glutamine will partially go to the needs of the intestines and immunity. In this light, it makes sense to take about 10 g of this amino acid one time.
A good time to take it is immediately after training along with BCAA. In the morning on an empty stomach and in the evening before bed.
I myself have been using this product on a regular basis for several years, the effect is felt well.
Effective use of creatine
It would seem that the substance has been studied far and wide, but there are nuances in its application.
This is the most effective sports supplement for increasing strength and, as a result, accelerating muscle growth. Creatine is involved in the nutrition of muscle cells during strength training. That is, its effect will be noticeable when working in the range from 1 to 8 repetitions. Then other cell nutrition mechanisms are activated. In general, creatine has a lot of positive effects, information about which you can easily find on the Internet. Let's focus on the important points in this article.
The Best Form of Creatine in Sports Supplements - creatine monohydrate. Other options are mixtures of the same monohydrate with different acids: creatine citrate, malate, etc. That is, it’s just a diluted product - pay more, get less working substance.
Classic effective duration of a creatine course averages up to 6–8 weeks (then 4–6 weeks of rest). There is no point in using it for longer, since the effect of the substance is cumulative and the body will not be able to use more than a certain amount. That is, you will work on the toilet.
There is no point in so-called loading with creatine for a week (take up to 20 g per day). This only burdens the body. During the entire course, the substance is taken 5–6 grams:
- on the training day immediately after training, since the level of anabolic hormones in the blood is high;
- During non-training periods - in the morning immediately after waking up, for the same reason as above.
Creatine should not be diluted in water.. There are studies that, when dissolved in liquid, it quickly breaks down into creatinine (an inactive form that is quickly eliminated from the body by the kidneys). Although there are other studies where such an effect was not found. I would play it safe and take it in powder form or capsules with 200-250 ml of water.
The role of carbohydrates in the effective absorption of creatine has been greatly exaggerated. To assimilate it, you need not carbohydrates, but insulin, and a very small amount of it. Even to protein there is a so-called insulin response (the release of this hormone) and to amino acids too. That is, taking creatine plus protein is quite enough.
Also, don’t forget about growth hormone, whose levels are elevated after training and in the morning. In the liver, it is converted into insulin-like growth factors 1 and 2 (IGF-1 and IGF-2), which perform the same role of delivering nutrients into cells.
Effective Use of Beta Alanine
An amino acid useful for bodybuilding, which is included in many pre-workout complexes, which is why its role is often misunderstood. There is little information on it, so I decided to touch upon it in this article. Moreover, it makes sense to use beta-alanine along with creatine.
Beta-alanine is a buffer in the muscle cell (increases carnosine concentrations in muscles) and a lactic acid neutralizer. Simply put, it pushes back the threshold of acidification when the muscle cell begins to break down and is no longer able to receive a signal from the brain to contract. That is, it increases strength endurance. It is actively used to improve results in 400 m races, swimming, as well as in boxing and other contact sports.
In bodybuilding, together with creatine, it can significantly increase strength, strength endurance and training intensity, which in turn leads to muscle growth.
The amino acid has a cumulative effect and exerts its positive effect within 4–5 weeks. There is no point in using it longer without a break. The greatest effect is achieved when combined with creatine. Rest after the course of treatment is 2–4 weeks. Dosage - 3–4 g per day. It is advisable to divide the daily dose of beta-alanine into two doses with a break of 8 hours.
Knowledge is power
Yes friends. Knowledge saves time, effort, money and allows you to achieve results with maximum efficiency. Otherwise, there is a high probability of wandering around the bush, wasting resources and ultimately being disappointed in one thing or another.
This is precisely the reason for “urban myths” in sports and any other areas of human activity. It would seem that follow simple conditions and there will be a result. But when there are even three to five such conditions, when they are interconnected, we get a factorial. That is, a huge number of combinations that will not lead to the desired effect. Until you try them all at random, you will be disappointed in everything in the world.
So before doing anything, it is better to study the theory thoroughly. Of course, it is important to do at least something rather than do nothing at all, but just always prepare for action, but there must be moderation everywhere.
The same protein - you can drink it from morning to evening, but there will be zero effect. It will go down the toilet for the most part. Or you can use it at a strictly defined time and get the maximum at minimal cost. The same goes for other substances.
In general, do not skimp on training and self-training. It is always worth the effort, time and money spent, which then pays off handsomely, be it financial savings, a good final result and the minimum time to achieve it.
P.S. For those who prefer to watch rather than read, here is useful information about sports nutrition from an experienced person who is in no way dependent on sports brands. Opinion, as they say, without cuts - I recommend that you read:
Hi Hi! Today we will try to understand the variety of supplements that allow you to build muscle mass. Those who have just started training easily get lost among the shelves of specialized stores filled with cans with names that are still unfamiliar. Without sufficient experience, there is a high risk of buying into advertised “dummies” that will not bring any effect, but will force you to waste money, nerves and time. I will help you understand what sports nutrition for muscle growth is right for you, how to choose and use it correctly.
What we call muscle growth scientifically sounds like “hypertrophy of muscle tissue.” It occurs when muscle fibers are injured by intense physical activity. To restore integrity, the muscle cell increases the number of myofibrils (contractile structure consisting of actin and myosin proteins) and sarcoplasm (nutrient fluid between muscle fibers, contains proteins, glycogen). It turns out that the response of muscle tissue to stress is protein synthesis. The more it is produced, the stronger the muscle grows.
The following factors influence protein synthesis:
- Sufficient supply of protein from outside.
- Energy. This process is energy-consuming; it requires a lot of “fuel” - glucose, which is formed during the breakdown of glycogen in the muscles. Creatine phosphate and fatty acids also serve as a source of energy.
- Amino acids. The main building components of protein.
- Hormones. Anabolic hormones (androgens) trigger the process of myofibril synthesis. An increase in testosterone levels in the blood occurs as a result of stress achieved by physical activity.
Is sports nutrition really necessary?
It would seem that if you understand how muscle mass grows, you can simply follow a diet that includes the necessary substances. There is one “but” - even with a proper and balanced diet, it is impossible to achieve the required ratio of proteins, fats and carbohydrates in combination with microelements, vitamins and other necessary substances for an athlete.
Building and preparing the perfect menu will take all your time, including hours of training. Sports nutrition is a convenient alternative that provides the body with... The main thing is not to thoughtlessly accept everything, succumbing to advertising advice. Only one can correctly select the required complex.
Advantages and disadvantages of sporpitis
We have already identified the main advantages - convenience and balance. But they are not the only ones. The benefits of sports nutrition include:
- Increased training efficiency and increased endurance.
- Accelerating metabolic processes, burning fat deposits during exercise.
- Appetite control.
- Improving the body's condition through the correct dosages of vitamins, micro- and macroelements.
- Helping the body adapt to intense training and recover from it.
There are many opponents of sports nutrition. Beginners often hear stories about how it causes breasts to grow, the liver to fall off and libido to decrease. These stories arose due to ignorance. Firstly, do not confuse sports nutrition and doping. The first is a natural addition to food that helps maintain the balance of nutrients. Doping is a pharmaceutical product that allows you to achieve unprecedented heights in sports that are impossible for an ordinary person. And this often costs athletes their health.
Secondly, the use of sports nutrition requires a competent approach. If you have chronic kidney, liver, or metabolic diseases, consultation with your doctor is required before starting training.
The disadvantage that is difficult to argue with is the price. Yes, good sports nutrition is not cheap, but you pay for quality, effect and health.
How to choose the right sports nutrition?
Today the sports nutrition market is even oversaturated with products. In order not to get lost in this diversity, you must adhere to some rules.
What should you pay attention to?
- Initial data. Age, gender, body type, your training experience and desired goals are taken into account. I recommend consulting with a personal trainer and nutritionist who can help you create an individual sports nutrition package.
- Manufacturer. It is advisable to choose products from proven manufacturers that have been on the market for at least 3 years. The leaders in the production of high-quality sports nutrition are companies from Germany and the USA.
- Place of purchase. To avoid running into counterfeit food, you should buy food in specialized stores and from official suppliers who provide all the necessary documents and quality certificates.
Reading the label:
- Mandatory control of expiration date.
- Flavors. To improve the taste, manufacturers add flavorings to sports nutrition. You should choose food that contains natural flavor enhancers so as not to cause allergic reactions.
- Compound. Monitor the amount of active ingredients in supplements so that when they are combined, the body does not become oversaturated.
Rating of the best supplements for muscle growth
We've come to the most interesting part. I will try to highlight the most effective nutritional supplements for muscle growth.
- Protein. It is an axiom that protein and rapid muscle growth are interconnected. Proteins are divided into fast (whey, whey), slow (casein, casein) and complex. Whey is absorbed quickly and is more actively involved in anabolic processes. Casein proteins gradually provide the body with energy and building materials. This type is great for gaining lean muscle mass.
- Gainer. A mixture of proteins and carbohydrates. and rapid replenishment of energy potential. Not suitable for endomorphs, because... their carbohydrates contained in the gainer will go into fat deposits. Recommended intake: an hour before training and immediately after, on rest days, 1 serving per day in the morning.
- Creatine. One of the favorite substances in bodybuilding and. Converted in the body to creatine phosphate, the most important source of energy for muscle fibers. Increases strength, endurance, helps the growth of muscle mass. Dosage – 5 grams of dry matter per day.
- BCAAs. A mixture of three amino acids - isoleucine, valine and leucine. Participate in anabolic processes occurring in muscle tissue. These essential amino acids are most consumed by muscle tissue. Taken before and after training.
- Amino acid complexes. Everything here is the same as with BCAA - they stimulate protein synthesis, promoting active growth of muscle mass.
- Vitamins and minerals. They help the body easily tolerate stress and help improve metabolic processes. It is important to remember that an excess of vitamins is just as bad as a deficiency, so the daily dose must be carefully monitored.
Research Supporting the Effectiveness of Sports Supplements
JISSN (International Journal of the Society of Sports Nutrition) published an analysis of scientific research on sports supplements, classifying them according to their effectiveness in gaining muscle mass. Of course, protein, gainer and creatine monohydrate are recognized as effective. Amino acid complexes (including BCAA), multivitamins, and arachidonic acid (omega-6 polyunsaturated acid) are considered likely to be effective.
Conclusion
Sports nutrition alone will not promote muscle growth. It is truly effective only in combination with a properly selected regimen and type of training, as well as a rational, balanced diet and a healthy lifestyle. By the way, in this video Denis Semenikhin talks about his preferences in sports nutrition:
I hope I helped you understand the modern variety of sports supplements, and you were able to glean some useful, necessary information for yourself. Subscribe to my articles, share useful information with friends on social networks. Effective training to you!
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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 muscle growth. This can be achieved by having a clear training plan, nutrition program and additional sports nutrition. This set will reduce the time it takes to gain weight.
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. The following complex is recognized and popular among bodybuilders:
- 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 is not the fat layer that will grow, but the 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 diet of regular food.
Protein for gaining muscle mass
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:
- Whey. The main type of protein used by the vast majority of athletes. It is definitely included in sports nutrition for gaining muscle mass. It contains many amino acids, useful elements for the body, and is quickly absorbed.
- Casein. This is a source of slow protein that will be supplied to the athlete from the gastrointestinal tract throughout the whole day, providing the necessary amount of protein for muscle growth. This moment is especially important at night and on rest days.
- 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 are intolerant to any elements from other protein options.
Gainer for mass gain
We can say that gainer is the most important sports nutrition for gaining muscle mass. It contains a lot of carbohydrates and the necessary amount of calories to achieve an excess of them in the diet. When choosing a gainer, carefully study the composition of the product; it should not contain too much sugar and carbohydrates per serving. The optimal option would be one with a slight predominance of them over proteins. For example, we can recommend:
- BSN True Mass;
- 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 required amount of strength, creatine is used, which hydrates muscle tissue, making it larger, stronger, and increases the amount of energy. The ideal synergy of creatine is obtained with beta-alanine, the former affects anaerobic power, 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 capable of producing glutamine on its own, but when gaining weight, additional intake will not be superfluous. This sports nutrition is best taken before bed, immediately after training, because it helps with recovery. 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:
- 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.
- Complex products that supposedly incorporate all the elements from the list of sports nutrition will not significantly affect your weight. The maximum benefit will be when taking all elements separately. You will not be able to determine exactly what is mixed in this jar with the complex or calculate the amount of substances obtained.
- If you see unfamiliar ingredients in a product, do not buy it. First, study in the reference book what they mean, whether you need them or are they just trying to get extra money out of you.
- Gainer. Some manufacturers try to save on production and add more sugar than necessary. This is not the element that is necessary for gaining muscle mass. Ideally, its amount per serving should not exceed 5% of the total mass. Be sure to read the ingredients.
How to take it correctly
With a normal body type, a beginner will only need one protein when gaining weight. The amount of protein entering the body will increase, and muscle mass will begin to grow. Whey protein, which is consumed before and after training, is better at this stage. It will become the main material for building muscles. If growth is not fast enough, you can use casein 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:
Initial |
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Before class, g |
After class, g |
Before bed, g |
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Whey |
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Casein |
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Standard |
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Whey |
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Casein |
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Whey |
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Casein |
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Glutamine |
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, you won’t be able to eat only it even if you really want to, and you don’t need it. 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 cutting them. It is very important to eat heavily 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, you can use homemade recipes 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 online sites, where the cost of products is usually somewhat lower. Pharmacies sell multivitamin complexes, but they are no different from those found in sports stores. Try not to buy sports drink 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
Many people who work out in gyms experience a lack of muscle growth. And the workouts are chosen correctly, and going to the gym is constant, and the nutrition is normalized, and the absence of bad habits is obvious. All favorable conditions have been created for the body, but the muscles do not grow. How to be? In such cases, sports supplements will help. No chemicals - only natural product! The purpose of this article is to describe products such as sports nutrition for muscle growth. How to choose the right one, which brand to give preference to, how to consume it, is it possible to gain muscle mass with a special diet?
Without knowledge of physiology, muscles will not grow
Ignorance and misunderstanding of the processes occurring in the body force millions of people to waste their energy, time and money, as evidenced by thousands of reviews from both novice athletes and professionals. It is important to know what metabolism is and how to manage it correctly; muscle growth will not take long to occur.
Metabolism is the metabolism of substances in the body. It includes anabolism (growth) and catabolism (destruction). Anabolism is important for gaining muscle mass. For weight loss - catabolism. Sports nutrition for muscle growth can only be taken after a complete calculation of your own metabolism, which complex substances are absorbed and in what volume, and how much energy is released.
How muscles grow
To explain it in accessible language, the entire human body consists of complex substances - fats, proteins, carbohydrates and water. The food consumed also consists of these same complex substances. For normal functioning, the body needs energy, which it can get from any complex substance except water. Any aerobic exercise forces the body to consume its own complex substances to obtain energy. First of all - carbohydrates, then protein and fat. But physical activity, together with energy consumption, contributes to the rupture of muscle fibers, which the body tries to restore so that they do not tear in the future, increasing their thickness by several percent. A proportional increase in the thickness of the fibers leads to the growth of muscles as a person sees them. Proteins are needed for growth. And specialized sports nutrition for muscle growth can significantly speed up the healing of torn fibers, and, accordingly, quickly gain muscle mass.
Delving into mathematics
Before choosing sports nutrition for muscle growth, for beginners it is recommended to calculate the body's required intake of calories and protein. To gain muscle mass, protein and carbohydrate intake should be 3 and 4 grams, respectively, for every kilogram of body weight. For full functionality of the body during the day, it is necessary to consume 33 kcal per kilogram of the athlete’s weight. To help with the calculations, the calorie content of complex substances is included:
- 1 gram of protein = 4 kilocalories;
- 1 gram of carbohydrates = 4 kilocalories;
- 1 gram of fat = 9 kilocalories.
From theory to practice
Below is an example of calculation for a person weighing 60 kg. The calorie requirement is 33 x 60 = 1980 kcal. The protein requirement is 3 x 60 = 180 grams, and the carbohydrate requirement is 4 x 60 = 240 grams. Converting protein and carbohydrates into calories, we get 720 and 960 kilocalories, respectively. To calculate fats, simple mathematics is enough: 1980 - 720 - 960 = 300 kcal, or 33 grams.
Having created your own daily nutrition menu using tables of protein, carbohydrate and fat content in foods, it will not be difficult to calculate how much protein and carbohydrates the body does not receive daily. This deficiency will block sports nutrition for muscle growth. For girls, the calculations differ by 20% downwards. That is, all results need to be reduced by 20%.
Protein is the basis of muscle growth
Very often, after mathematical calculations, novice athletes discover a huge deficiency of protein in the food they consume. Trying to save money on sports nutrition, athletes increase their consumption of meat, fish, cottage cheese and other high-protein foods. After a couple of months, having calculated their expenses for such nutrition, they involuntarily come to the conclusion that it is cheaper to buy sports nutrition for muscle growth. Reviews from both novice athletes and professionals confirm this conclusion.
To gain muscle mass, first of all, an athlete should pay attention to protein, essential and essential amino acids, as well as creatine. Protein contains a large percentage of protein, which, upon entering the body, is broken down into amino acids, enters the blood and is reassembled into protein molecules, and muscle fibers are built from them. Amino acids immediately enter the blood and are converted into building protein. And creatine retains water in muscle cells, thereby increasing the size of all muscles, thanks to which the athlete is able to work with heavy weights in training.
Types of proteins
There are several types of proteins by origin - whey, egg, soy, milk and casein. But they are divided into athletes somewhat differently - according to the degree of digestibility.
- If you need to quickly saturate the body with proteins, whey concentrates, isolates and protein hydrolysates are taken. Their consumption is recommended in the morning, after sleep, when the stomach is empty and the body does not have building protein for muscles.
- There is no opportunity to have a snack or there is not enough protein and carbohydrates in the diet - complex protein will help. The mixture includes almost all known proteins in different proportions. Often this composition is also high in calories due to the presence of carbohydrates.
- Proteins with slow absorption are used at night, because the body needs up to six hours to fully process them.
When choosing protein as a sports nutrition for muscle growth, it is important to know the body's need for carbohydrates. One wrong calculation - and the gain of muscle mass will turn into the growth of fat folds, since many beginners give their purchasing choice to cheap complex protein.
Protein Manufacturers
At the beginning of their career, many athletes are faced with the problem of how to choose sports nutrition for muscle growth. For beginners, many advise using the cheapest protein available. This is the wrong approach. Choosing the best product from a famous brand is considered correct. This choice is guaranteed to give a beginner the opportunity to see results when consuming sports nutrition. Later, you can purchase cheap products and draw your own conclusions based on the results obtained.
The best protein producers are Ultimate Nutrition, Optimum Nutrition, SAN, ALLMAX and Scitec Nutrition. Proteins from market leaders are not cheap, but numerous positive reviews from athletes indicate that these products work and contain a high percentage of protein per serving.
Which protein should you prefer?
All beginners, without exception, are first recommended to use protein with slow digestibility. Casein protein is the best sports nutrition for muscle growth. The composition of casein always distinguishes it from other proteins by its highest protein content. If finances allow, it is recommended to buy milk or egg isolate, which should be taken in the morning, immediately after sleep. If the mathematical calculations that a novice athlete has made without fail show a large lack of carbohydrates and proteins in the body, it is recommended to purchase a complex protein. Attention must be paid to the percentage of protein, carbohydrates and price per package. Each manufacturer has a different ratio. Some people focus on protein content, raising the price of their product, while others reduce the price due to the high calorie content of the product.
The easy way with amino acids
Many manufacturers, trying to please athletes, have independently processed protein proteins into non-essential amino acids, which, when ingested, immediately enter the bloodstream and are used as building material by the body during protein synthesis. The beauty of amino acid complexes is that they are instantly digestible. There is no need to calculate how many minutes it will take for a bowl of porridge to be processed in the stomach and sports nutrition for muscle growth to be synthesized. How to take amino acids is indicated on the package. Each manufacturer has a different dosage.
But judging by the reviews of athletes, there is a lot of negativity towards complex amino acids.
- Overcharge. If we compare the yield of amino acid composition with whey protein, then complex amino acids are at least one and a half times more expensive.
- Not all amino acids in the complex are needed by the body. Many essential acids are independently synthesized by the body and are found in excess in humans.
- If the dosage is exceeded, excess amino acids are excreted from the body in urine, since they do not have time to participate in synthesis, unlike any protein.
An expensive option with a quality guarantee - BCAA
The question of whether there is sports nutrition for muscle growth and fat burning at the same time can be answered positively without a doubt. Its name is essential branched chain amino acids, or, in short, BCAA. It contains only three amino acids, which are synthesized by the body only from external protein obtained during consumption. Synthesis also occurs as a result of eating meat, fish and eggs.
The price of BCAA amino acids is very high, but justified. After all, these amino acids are the guarantee of success for any athlete. Hundreds of experiments conducted in research institutes around the world have repeatedly confirmed the effectiveness of taking BCAA. In addition to improving metabolism and promoting the growth of muscle tissue, essential acids cause the body to obtain energy by burning fat, triggering lipolysis.
Which brand should you choose when purchasing BCAA?
Another dilemma for those looking for sports nutrition for muscle growth is how to choose the right manufacturer of BCAA amino acids. The market for essential amino acids is quite interesting. Many brands have appeared that compete on par with world leaders to win the attention of buyers. The world leaders in the production of BCAA are considered to be Ultimate Nutrition, Optimum Nutrition, and SAN. However, cheaper competitors make offers that customers find difficult to refuse.
Judging by the reviews of professional athletes, the following companies and their products have proven themselves well:
- AminoCore by ALLMAX.
- Xtend by Scivation.
- BCAA Xplode from Olimp.
- Modern BCAA from USPlabs.
- Amino X from BSN.
Another important component when gaining muscle mass
Creatine is an important sports nutrition for muscle growth. In biology, what is the name of the molecule from which the body receives energy? Adenosine triphosphate (ATP). So, this molecule is created by the body with the help of creatine, which is produced in small quantities by the liver, kidneys and pancreas. In the event of a high-intensity load on the body, creatine is used to create energy, as a result of which the athlete feels tired and spends more time resting between exercises. Consuming creatine will allow the body to always be in good shape, reducing rest between approaches can achieve greater results in muscle growth.
A negative point in use is the ability of creatine to retain water in cells. On the one hand, the athlete’s total mass increases by 5-8%, and accordingly, strength indicators increase. On the other hand, when losing weight and cutting with the combined use of creatine, it will not be possible to observe the results.
Good to know for beginner athletes
All novice athletes, without exception, are interested in sports nutrition for muscle growth at home. You can build cocktail recipes and exercise sets yourself by studying the bodybuilding base, respectively, and get an answer regarding exercises at home.
To build muscle mass, you need to force the body to consume energy to improve metabolism and, through exercise, tear muscle tissue. The larger the muscle, the more energy is required to operate it. The chest, legs and back are the largest muscles. Accordingly, barbell or dumbbell squats, pull-ups, dumbbell rows and deadlifts, push-ups, chest presses and parallel bars are mandatory exercises to perform. The remaining muscles are pumped proportionally.
In conclusion on joint use
To gain muscle mass, it is recommended to use protein and amino acids separately, since protein slows down the body's absorption of amino acids. But creatine can be safely mixed with both protein and BCAA, there is no harm in this. The following recipes are recommended for protein shakes.
In the morning, after sleep. One serving of quick protein is whipped in a blender with one banana, one boiled egg with yolk and two boiled eggs without yolk. The density of the mixture, at the request of the athlete, is regulated by milk. The more liquid in the mixture, the thinner the cocktail will be.
When gaining muscle mass, you need to make a low-carb shake at night. Dissolve one portion of casein protein in a glass of kefir without adding fruit or sugar. As an alternative to casein, soy isolate has proven itself well, which is able to provide the body with proteins throughout the night.
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.
Protein for growth
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.
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
- Morning: Taking a serving of BCAA (according to the manufacturer's instructions) on an empty stomach before meals.
- 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.
- After training: BCAA - second serving.
- 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.
- 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, quality exercise every night, then the muscles grow faster and better.
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