Sports nutrition for gaining muscle mass. A complete set of sports nutrition for weight gain Sports nutrition for muscle building
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.
- Each person's body is unique, so it reacts differently to supplements.
- Athletes tend to prefer creatine, it allows them to maintain a high training pace and better strengthen their muscles.
- With the support of proper nutrition and training, supplements will help you reach the next level faster.
So, the five most important supplements for rapid muscle growth
If you walk through a bodybuilding store, you will see a huge number of supplements designed specifically to improve muscle growth and restore your body after a grueling workout. For the most part, all supplements are good in their own way, but not all are suitable for every individual. Each person's body is unique, so it reacts differently to supplements. Despite all this, there are a number of supplements that will help you achieve the best results and get the most bang for your buck across the board. Next, Pitsport will tell you about the supplements that will best help you build muscles.
1.Creatine
Creatine is a completely natural, natural substance that is found in our muscle cells. Primarily around skeletal muscle tissue, where about 95% of all creatine in the body is found. The remaining five percent is evenly distributed throughout the body.
This natural metabolite is reproduced as creatine monohydrate for sports nutrition. The body needs it for cellular energy production and modulation.
Positive points when using creatine:
- Stimulating the onset of muscle growth
- Increased muscle cell volume
- Fast recovery after training
- Rapid glycogen synthesis
- High intensity muscle work
Athletes tend to enjoy using creatine during both strength training and bodybuilding, as it allows them to maintain a high pace of training and better strengthen their muscles. At the same time, you can always easily stop taking creatine, because it is always present in the body. Typically, it will take 3-4 weeks for the body to return creatine levels to normal.
2.Beta-Alanine
Beta-Alanine is a natural, non-essential amino acid that is supplied to our bodies through protein-rich foods such as chicken. Increased workout performance occurs due to its ability to increase intramuscular carnosine levels. Taking Beta Alanine as a supplement will allow you to increase your carnosine levels by over 60% in just 4 weeks.
This is very important during intense training when our body produces large amounts of hydrogen, which causes the pH to drop, meaning there is more lactic acid in the body. This acidity can cause extreme fatigue, reduce muscle performance, and even stop the transmission of nerve impulses.
By maintaining elevated carnosine levels with Beta Alanine supplements, you will be able to delay the production of hydrogen and subsequent acidity, allowing you to avoid rapid muscle fatigue or breakdown.
Additional benefits when using Beta Alanine:
- Increased endurance
- Increased power
- Less fatigue
- Improved body composition
- Beta Alanine works well with creatine
- Increased performance, regardless of intensity or duration.
3.Whey protein.
It has long been a known truth that bodybuilders can improve their performance and build powerful muscles by consuming whey protein shakes. Such proteins provide our body with a large amount of protein, as well as the necessary amount of calcium, magnesium and other minerals that are so easily absorbed in the form of a drink.
Such protein mixtures are usually consumed both before and after workouts for better recovery. If you are strictly following your diet for muscle growth, or want to burn excess fat, then using whey protein every day can speed up these processes. Next, Pitsport will tell you about the main benefits of this supplement.
- Easy to digest. Many athletes can save time by using whey shakes post-workout for fast-absorbing nutrients, as these supplements contain a range of vitamins and minerals not available in everyday foods, making them a great option for busy business people.
- There are no problems with the absorption of lactose. People with lactose intolerance are aware of the discomfort that often awaits them when using everyday shakes. Whey protein blends are usually a combination of egg and soy proteins, as well as calcium caseinate. As you yourself may have noticed from the composition, no negative effect is observed, as after milk.
- Increased muscle recovery. After finishing intense weight lifting or other sporting activities, your body needs to recover, and to do this it needs special nutrition. Protein is the most important building block for muscle recovery. Protein is the main component of protein powders and many other supplements. If you consume it immediately after training, your body will begin a rapid recovery process.
- Natural appetite suppressants. Eating high in protein easily curbs hunger, thereby allowing you to stick to a low-calorie diet without feeling hungry. Whey protein supplements and shakes can be used as meal replacements or as a between-meal snack.
- Amino acids. Our bodies require significant amounts of quality proteins and amino acids to function properly. Whey protein supplements are literally loaded with amino acids that support protein synthesis.
- Improved metabolism. Athletes need large amounts of protein as fuel for the furnace. When you consume it throughout the day, it serves as an excellent source of energy and keeps that fire going we call metabolism. With an improved metabolism, you will burn more calories and curb your hunger.
Recommended serving: consume 30-40 grams of whey protein. It is best before or after training, and also when there is simply no other food nearby to get the required amount of protein. However, while these shakes are ideal workout supplements, always try to eat a nutritious meal at other times.
4.Branched amino acids.
Another essential supplement that is often used by both strength athletes and bodybuilders are branched-chain amino acids. Of the 21 essential acids, three are branched: leucine, isoleucine and valine. These amino acids are the main elements of protein, making up about 30% of all skeletal muscle in our body. Our body uses them to restore muscles. Just like whey proteins, they deliver nutrients directly to your muscles, allowing them to recover better. Your body uses up branched-chain amino acids during exercise, so supplementation will help you restore lost nutrient levels. This supplement also reduces muscle pain from fatigue and speeds up metabolic recovery.
A good proof that branched chain amino acids really help is the increase in muscle endurance due to constant replenishment. This may be of interest to long-distance athletes such as marathon runners, swimmers or even just hikers.
5. Glutamine
Glutamine is generally praised for its ability to mitigate muscle tissue tearing during intense exercise, which can help improve endurance and strength thresholds. You will find that you can lift heavier weights, both longer and more times. Your body compensates for exceeding strength limits by growing muscles. Glutamine, as a supplement, also has a number of other benefits:
- Preserving muscle tissue allows your body to burn extra fat because the stronger your muscles, the more efficient your metabolism is. When you exercise to lose weight, your body may burn some muscle mass, so it's important to slow down the process.
- Glutamine has been shown to be beneficial in restoring the immune system in many people who have taken it. During intense training, glutamine allows you to distribute part of the load on the immune system, thereby not only restoring muscles, but also integrating into the immune system, allowing the whole body to recover faster.
- Glutamine is also known for its ability to increase growth hormone levels in the body. This is incredibly important for those who are focused specifically on muscle growth. Research shows that just 2 grams of glutamine supplementation already increases hormone levels.
- Muscle tissue requires nitrogen. Glutamine supplements (L-glutamine) contain about 20% nitrogen, making them one of the best suppliers of nitrogen to muscles.
- Combined with other recovery agents and building blocks such as creatine and whey protein, you will see significant growth and quickly move towards your goals.
Let's say you bought the full set. The question will arise before you: when should you drink it and in what order? 1. Let's start taking our supplements right in the morning. As soon as you wake up, immediately mix up a portion of BCAA before breakfast. Afterwards, do your morning chores and after 30 minutes you can start breakfast. After a hearty breakfast, take your vitamins, tribulus and go about your business. 2. In the middle between breakfast and lunch, you can drink a serving of protein. Wait an hour or two and you can start lunch. If you have chosen vitamins that contain several identical tablets per serving, then it is better to divide the intake into morning and afternoon. Accordingly, after eating another portion of vitamins. 3. An hour or two before training, it would be a good idea to drink another portion of protein (preferably whey). During training, instead of water, you can mix yourself an isotonic drink to restore the mineral-salt balance. After training, mix yourself a portion of gainer and pour a portion of creatine into it (it must be calculated individually depending on your own weight and the creatine content in the gainer itself). On rest days, creatine can be taken at any time. 4.
Why is it important for an athlete to eat right? What should be included in an athlete's daily diet. Types of sports supplements, their features, purpose and functions.
Sports nutrition is quite popular today. It includes various substances and concentrates produced using specific technology for people who prefer to engage in strength sports. Sports nutrition is taken with one desire - to increase strength and performance, as well as build muscle mass.
What types of sports nutrition are there?
During training, athletes will need a huge amount of energy, which ordinary food cannot replenish. In order to develop normally and achieve success, athletes need calories and substances that the body uses as a building block to build muscle groups.
Most novice athletes look at these ingredients with caution, thinking that nutritional supplements are the same pharmacological drugs that professionals use. However, this is not the case.
What is nutrition for athletes? Supplements intended for athletes consist of natural ingredients. The only difference from ordinary food is their concentration, due to which they are quickly and completely absorbed, without having to spend energy on digesting them.
There are several types of sports nutrition that are vital for all athletes, especially beginners:
- Protein complexes;
- BCAA.
What does a gainer consist of?
Gainer is a complex of protein-carbohydrate components that help increase weight and compensate for energy costs. Carbohydrates in the product composition, as a rule, occupy from 50 to 70%, and high-quality protein from 15 to 50%. Sometimes the gainer contains small amounts of vitamins, creatine, and other components.
What is Gainer for? The use of a gainer helps athletes, even those just beginning, to dramatically improve their strength and achieve weight gain. This happens due to the high-calorie composition of the product and the presence of building protein in it. Therefore, it is recommended to use the gainer during training or immediately after it.
The gainer supports muscle renewal by replenishing the body with protein, which is easily digested, thereby creating an energy reserve for more intense workouts.
Those who are starting to take a gainer for the first time should note that this supplement is only suitable for athletes with a lean physique. Athletes who are prone to obesity are better off avoiding consuming this product, because all carbohydrates will be collected in the form of excess fat accumulation. In this case, it is better to take protein complexes and consume slow carbohydrates.
How does creatine affect the athlete’s body?
Creatine is one of the most beneficial supplements used to build lean muscle mass. What is creatine and what is its role? The thing is that creatine monohydrate, entering the body, under the influence of metabolic processes turns into creatine phosphate. The body, in turn, needs it to produce adenosine triphosphate (ATP), which supplies muscle tissue with energy so that it can contract more.
Based on this chain, it follows that creatine is an essential nitrogen-containing acid that takes part in the energy processes of both muscle and nerve cells. Creatine helps release more energy in less time for peak performance. The effect of using creatine is also called “explosive energy”.
Thus, by taking creatine, the athlete feels strong and gives his best in training. Uses “explosive energy” and thereby achieves enormous results in a short period of time.
The role of protein in the athlete's body
Another important substance for an athlete is protein complexes. What is protein? Proteins are amino acids linked together in a chain. For a better understanding, it should be clarified that protein is the same protein.
Protein is the main building block for creating muscles, so it should always be contained in sufficient quantities in the body of an athlete who wants to build muscle tissue in order to subsequently obtain such desired results as increasing strength, speed, or simply increasing the size of skeletal muscles (hypertrophy).
In fact, protein is a universal supplement; it is suitable for both weight gain and weight loss. It all depends on how you take it. In the first case, add it to high-calorie foods, but if your goal is to reduce fat, you need to use protein supplements instead of regular meals. With this diet, you do not receive carbohydrates and fats, thereby creating conditions for fat burning.
People who have just started weightlifting will benefit from taking whey protein compounds (casein) - this is a highly concentrated protein produced from whey. Such proteins have a high absorption rate in the gastrointestinal tract. This creates a huge concentration of independent amino acids in the blood and, accordingly, in muscle tissue. Thus, increasing productivity and duration of training.
BCAA amino acid complex
Amino acids are components of proteins, so they, like protein, are necessary for weight gain. However, what are BCAAs? The BCAA complex consists of the three most important amino acids:
- Leucine;
- Valin;
- Isoleucine.
Using BCAAs will help:
- Increase muscle mass (conditions are created for the appearance of new cells);
- Replenish energy reserves;
- Increase glutamine levels;
- Burn excess fat;
- Protect your muscles from destruction.
No one argues that in sports, in order to achieve results, you can do without additives. However, it will take much more time. Try to choose the right nutrition for yourself, and you will be surprised how your body will respond to training, how it will transform more and more each time.
Video review of American and European sports supplements (proteins, gainers).
A quick overview of the most popular supplements for men and women that will help you get the most out of your workouts.
Are you actively involved in physical activity? Then you know very well that the last few exercises are especially important for each workout. The question is how to cope with the fatigue that strikes most of us at the most inopportune moment, namely during the last two or three exercises. The answer is very simple. It is necessary to take nutritional supplements.
Find out how to make your workouts easier with a simple meal plan and the best supplements for both men and women. Find out how to increase your strength and muscle mass the fastest way.
To get the most benefit from supplements, a proper nutrition plan is essential. Below is a sample nutrition program.
You can change the plan as needed and add the necessary elements that suit your needs.
- 06:00 It is necessary to take a whey protein shake, which is quickly digested and allows nutrients and amino acids to quickly enter the muscle cell.
- 06:30 Breakfast(omelet with cheese, onions and tomatoes, a glass of milk, one tablespoon of peanut butter).
- 07:15 Whey protein shake with milk, banana and peanut butter.
Idea Add some protein powder to your favorite smoothie or oatmeal. This promotes proper metabolism, gives energy to muscles and helps you get the most out of your workouts.
- Lunch to choose from. You can have chicken breast with beans and rice or a cheeseburger. Don't forget to add vegetables. Drink a glass of juice or milk.
- Snack before training. 14:30. Drink a protein shake with fresh fruit.
- Training. 15:30. Drink plenty of water.
- After training. 16:30. Drink a protein shake after your workout. It should contain 50 g of protein, which will replenish the loss of glycogen during training.
- Dinner. This is the largest meal of the day and should contain plenty of carbohydrates and vegetables.
- 30 minutes after dinner. To fill your body with protein, drink a casein protein shake before bed.
Best sports nutrition
Question: What is the best supplement? There is no magic supplement because everyone is different. This means that just because one supplement helps someone, it doesn't necessarily mean it will help you. There are a large number of effective supplements. Some of them help with fatigue, others help build muscles.
Additional nutrients can help muscle recovery.
One way or another, supplements are a must for everyone. Below are the best of them:
- Amino acids BCAA play an important role in metabolism and energy levels.
- Creatine. Yes, we get creatine from food. However, creatine levels in the body may not be at optimal levels. An increased dose of creatine promotes muscle growth.
- Protein promotes the growth of muscle mass and strength, improves the quality of training and recovery after physical activity.
The Three Best Supplements for Building Muscle.
As stated earlier, bodybuilders have different views on supplements. Some people like them and accept them with pleasure, others, on the contrary, consider them harmful and dangerous. Despite this, there are a number of products that offer the most important benefits. Let's highlight three supplements that will help you build muscle in the shortest possible time.
1. Creatine
Price: about $25.99
Where can I buy: at any sports nutrition store
This is a great product for those who want to increase strength, endurance and stamina. This supplement will provide your body with the necessary phosphates, which will help you complete the last exercises of your workout without much fatigue.
Important
Don't buy supplements that say "concentrated." A tablespoon of this product contains from three to six grams of powder. This is beneficial to manufacturers, but not to athletes, and can be not only harmful, but dangerous to health.
2. Pre-workout complex
Price:$23.97 for 20 servings
Where can I buy: any sports nutrition store
If you want to achieve maximum results in every workout, then this is exactly what you need. The supplement increases endurance, strength, muscle mass and overall fitness.
3.
Price:$42.97 for 1.4 kg
Where to buy: sports nutrition store
This supplement is rich in amino acids and is quickly digested. It is also rich in vitamins and minerals that are not available in everyday food.
Who doesn't want to have a beautiful, toned body? However, it is not enough to just want. In order to achieve better results, you need to follow a certain diet and do the necessary exercises. To do both, take nutritional supplements. This is the best way to become beautiful in a short time.
Based on materials from: http://getloss.com/fitness/tips/get-ripped/best-supplements.html
Sports nutrition is an important component of effective training. Watch a video about sports nutrition from the perspective of a competitive CrossFit athlete. What supplements should you take when doing strength sports and more?