Sports nutrition for lean muscle growth

Without knowledge of physiology, muscles will not grow

If you don’t know how your own body works, then playing sports, dieting and sports nutrition to gain weight will not give the desired result. The person will waste time, money and effort.

Metabolism is the exchange of substances in the body of a living being. The concept includes the process of growth and destruction. For an athlete who wants to gain the required mass, it is the growth process – anabolism – that is important. If you need to lose extra pounds, then you need to know about the process of destruction - catabolism. To gain weight, a man first needs to calculate his own metabolism.

To function normally, the body requires energy, which is obtained from the complex substances consumed in food.

How muscles grow

Physical activity breaks down substances, converting them into energy. Carbohydrates are consumed first, followed by proteins and fats. Physical activity contributes to the process of gaining muscle mass. When energy is consumed and under physical pressure, muscles tear, the body restores tissue, compacting and enlarging it. To increase the growth process, natural nutrition with a high protein content is necessary. Sports nutrition allows you to speed up the process of recovery of torn muscles and increase mass. Facts you need to know:

1. Before purchasing special sports kits, you need to start with regular food products. Only the right diets will help you achieve a positive result.
2. Sports kits are not related to steroids.

Tips for eating for mass gain

The result of taking sports nutrition to gain muscle mass depends on whether this or that sports nutrition is suitable for the athlete or not. If you are not competent enough in this aspect of building your own body, the question of how and how much to take sports nutrition to gain weight should be answered by an experienced trainer or nutritionist. At the same time, do not forget about the generally accepted rules for using special nutrition for mass gain:

• Sports nutrition is a supplement to the diet, not a replacement for it. At least 75% of your diet should come from natural foods. This will create the optimal amino acid composition for muscle growth and will not overload the gastrointestinal tract.
• When adding concentrated protein to your diet in the form of protein shakes, be sure to increase your fiber intake to improve digestive health. Take digestive enzymes if necessary.
• Decide on your goals and buy supplements based on them. For example, if you have an endomorphic body type, using a gainer will increase your weight. Another example: women do not need to use testosterone boosters, as this will introduce unwanted adjustments to the functioning of the hormonal system.
• If you are on a budget and cannot regularly buy sports nutrition, try to consume more high-quality natural foods. You can even prepare homemade sports nutrition for gaining muscle mass based on low-fat cottage cheese, oatmeal, honey and fresh fruits or berries. Believe me, this is no worse than a gainer from a jar. This recipe is not the only one. The Internet is full of recipes for homemade protein-carbohydrate shakes and bars.
• Don't trust brands whose products are priced suspiciously low compared to similar products. Pricing principles and dumping have nothing to do with it. Most likely, the supplements are made from the cheapest raw materials, and high-quality whey protein concentrate is replaced with cheaper soy protein. Unfortunately, the vast majority of domestic manufacturers are guilty of this. And sometimes the situation is even worse. For example, a new product that has appeared on the market is made from high-quality raw materials and has a low price. Some time passes, sales grow, the brand develops. Then, in pursuit of profit, the manufacturer gradually reduces the quality of the product, saving as much as possible at all stages of production. But prices rise at the same time, because by that time the brand becomes popular.

What is sports nutrition

Sport. nutrition is an active supplement that helps the body recover as quickly as possible after physical activity. The standard composition of sports nutrition includes proteins, fats, carbohydrates, vitamins, amino acids, which are absorbed by the body. Sports nutrition should not be confused with steroids, which are analogues of male hormones. Steroids are also used for weight gain, but they negatively affect the body and hormonal levels.

After training, sports nutrition is the best way to help your body recover.

Supposedly ineffective supplements

Supplements that increase your calorie and protein intake, when combined with an appropriate training program (usually strength training), can help you gain muscle mass. (, )

Other supplements improve workout performance by allowing you to train at greater intensity, which also leads to weight gain over time.

However, in most cases, there is little to no evidence that such supplements themselves promote weight or muscle gain.

BCAAs

There is no doubt that branched chain amino acids ( BCAAs ) are important for muscle growth. (, )

However, they are present in almost every protein source. That is, you get BCAA almost every time you eat protein.

Additionally, research does not support the hypothesis that BCAA supplements promote muscle growth. (, )

Despite their popularity, these supplements are not necessary for gaining muscle mass if you already consume enough protein.

Testosterone Boosting Supplements

The hormone testosterone plays a very important role in the anabolic processes of our body, which are responsible for muscle growth. (, )

Testosterone supplements are a broad category of supplements that manufacturers claim increase levels of the hormone, helping to increase muscle mass.

Typically, these supplements include ingredients such as Tribulus terrestris, fenugreek, D-aspartic acid, ashwagandha, and DHEA.

Overall, most of these things won't do any good for increasing testosterone levels or gaining muscle mass. (, , )

A small number of studies have shown that some of these ingredients may still have beneficial effects, but sufficient evidence is still required. (, )

Some of these supplements may be more effective for people with low testosterone levels. However, testosterone boosting supplements still rarely deliver on what their manufacturers promise.

KLK

Conjugated linoleic acid (CLA) is a special group of fatty acids with potentially beneficial properties. ()

Research results on the effects of CLA supplementation on muscle gain have been mixed. In some cases, scientists found little benefit, in others - its complete absence. (, , , )

A number of studies have also shown that CLA may promote some reduction in fat mass, but not an increase in muscle mass. ()

Conclusion:

Manufacturers of many supplements claim that they promote weight gain and muscle mass. However, most of these supplements are ineffective without proper nutrition and exercise. In general, such supplements tend to be associated with either little or no benefit.

Sports nutrition for gaining muscle mass

Supplements for weight gain should be selected based on the characteristics of the body constitution. If you have a fairly thin physique, then sports nutrition for muscle growth should contain protein-carbohydrate complexes. If a person has a predisposition to be overweight, then this option will not work. Supplements for muscle growth are divided into types:

• proteins;
• gainers;
• amino acids;
• fat burners;
• anabolics;
• creatine;
• complexes of mineral vitamins;
• meal replacements.

Narrowly targeted complexes:

• special preparations for joints and ligaments;
• donors;
• substances to increase testosterone;
• energy;
• sports bars;
• sports drinks.

Protein

It is one of the main types of nutritional supplements for weight gain. Needed for gaining lean muscle mass. To obtain protein, protein is evaporated from soy, legumes and dairy products. In terms of nutrients among supplements, protein can replace a full meal once a day. Protein contains a large amount of amino acids, which help synthesize the growth of new muscle tissue.

Whey Protein

Whey protein in gainers is the most popular type, which consists of 70-90% protein. The product is moderately digestible and effective. Not a single diet of those who want to gain muscle mass can do without it. It is better to take the serum at a certain time of the day, according to a special system. Serum calculation for a man weighing 90 kilograms:

1. After waking up, 20 g of protein whey helps the body wake up and get into a working rhythm.
2. After physical activity 20 g. Taking whey after exercise helps restore amino acids in the body, which accelerates the development of muscle tissue.
3. Another 40 g half an hour after exercise.

Casein

Sports nutrition in the form of casein is a type of slow-acting protein. It enters the digestive tract, then gradually disperses through the bloodstream. For a long time, beneficial substances saturate the body. Unlike whey protein, which helps due to rapid absorption and saturation with amino acids, casein slowly and gradually fills the body. It is best used between meals. Directions for weight gain:

1. 20 g after physical training. This will ensure the flow of nutrients to the muscle tissue.
2. 3-4 hours before going to bed, 20 g. Casein will continue to saturate the body, even after the person falls asleep.

Recommended Protein Brands

Let's highlight the best supplements, according to professionals:

1. Matrix 5 from Syntrax. It is considered one of the best on the Russian market, since the protein used in this product is of the highest quality. The line provides different flavors: strawberry, chocolate, banana and others.
2. Protein 80 Plus from Weider. Whey mixture of milk, egg and casein proteins. This combination can saturate the body proportionally at different time intervals.
3. Probolic-S from MHP. The protein contained in sports nutrition saturates the body for 12 hours.
4. Muscle Pharm Combat. Contains up to five different types of protein. Saturates muscles for 9 hours.

Protein intake regimen

If a person has just started lifting, then you need to remember some points about taking a protein shake for muscles in order to build them.

At the first stage, protein is best in the form of whey. Take 20-30 g in the morning and after physical training.

The second stage is the connection of casein sporpits. Of course, the drug is used if finances allow, since the casein set is not cheap. It is recommended for beginners, but it can be excluded if the body itself is gaining weight well. Take 30 grams 3-4 hours before going to bed.

Creatine monohydrate

The number one favorite is definitely creatine. This compound has been recognized for years as the most powerful, legal anabolic steroid on the market. Everyday practice, as well as the results of numerous scientific studies, confirm the beneficial effects of creatine on physical effort and the creation of beautiful relief forms.

Creatine is a substance with anabolic, ergogenic and anti-catabolic effects. Therefore, it is often used in various sports disciplines. Moreover, both at the amateur and professional level. Thanks to its osmotic properties, creatine increases the hydration of muscle cells. This means the rate of muscle protein synthesis (MPS) processes and the inhibition of proteolytic enzymes (catabolic).

When combined with proteins, creatine helps to store more glycogen. It is a polysaccharide that is an important fuel for working muscles. Thus, creatine supplementation in combination with resistance training achieves the following goals:

• supports muscle development;
• has an anti-catabolic effect (protecting muscle tissue);
• accelerates ATP resynthesis;
• improves the recovery process after training;
• increases muscle performance;
• leads to increased muscle strength;
• improves endurance;
• allows the athlete to easily withstand a greater number of approaches.

There is no doubt that creatine is one of the safest, most effective and affordable supplements available. Which are used to improve overall athletic fitness. It is worth noting that the most studied, and probably the most effective form of creatine is monohydrate.

Amino acids

These are the components of protein. Additional consumption of amino acids has a positive effect on the functioning of the body: digestion improves and muscle tissue is restored after exercise. It is worth taking no more than 20-40 grams per day and only on training days.

It is believed that amino acids have a better effect on muscles and help achieve the desired result. For proper weight gain, it is better to take both protein and amino acids.

The easy way with amino acids

The norm before and after training is 10-15 grams. The morning intake of amino acids should not exceed 5 grams. This supplement can be diluted with water and consumed during training. If an athlete is drying the body to give it relief, then the drug is taken up to 4 times a day, 5-10 grams.

To determine a quality drug, you need to know:

• amino acids contain a slight bitterness;
• dissolves in water;
• appearance and description, color, smell must correspond to what is specified in the instructions.

Varieties of amino acids in stores

There are two types:

• in a complex variety they are contained in medicines;
• individual amino acids are found in the form of tablets, capsules and powder.

Top Supplements for Muscle Growth

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

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

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BCAAs

Another component suitable for quickly gaining muscle mass. It is a complex consisting of three amino acids, namely leucine, isoleucine and valine. They are the basis for the creation of new body cells. These elements are part of the bulk of amino acids. This mixture is good for health and immunity and has no side effects. Peculiarities:

• preserves muscles and prevents breakdown;
• helps with drying the body;
• is a fat burner;
• increases strength indicators;
• increases the amount of insulin in the body.

Which brand to choose when buying BCAA

When gaining weight, choose INTRA FUEL (SAN), it has a pleasant taste and has the desired effect. When choosing BCAA for drying the body, it is better to give preference to BCAA 12,000 POWDER; you should also choose XTEND - a budget and high-quality option.

Daily carbohydrate intake

The main source of energy is carbohydrates.
Nutrition for gaining muscle mass involves taking 5g daily. organic compounds containing hydroxyl and carbonyl groups per 1 kg of own body weight. The role of carbohydrates is to increase insulin/hormone levels in the body and help repair tissue after exercise. In addition, they serve to transport nutrients directly to muscle cells.

A lack of carbohydrates in an athlete’s diet causes apathy, weakness, decreased performance, and reluctance to continue training. Muscle development is impossible without consuming carbohydrates.

Depending on the rate of splitting, they are:

• fast (simple), it is preferable to consume them an hour before, immediately after sports, as they are perfect for quickly restoring spent energy reserves;
• slow (complex), they should be eaten 2 hours before physical activity.

Products containing 50g. fast carbohydrates per 100g ingredient: jam, cookies, sugar, candy, halva, condensed milk, raisins, figs, honey, chocolate, dates, pineapple, cakes, crackers, pasta, white bread, waffles, gingerbread, semolina, rolls.

Ingredients containing complex organic compounds more than 50g. per 100g: beans, chickpeas, lentils, peas, buckwheat, rice, oatmeal, bread, pasta.

Slow carbohydrates should be included in the daily menu for gaining muscle mass for girls and boys, since they are the main source of energy not only for the muscles, but also for the brain.

Products containing simple organic compounds in moderate quantities - 20g per 100g: all sweet berries, fruits (most in persimmons, bananas, grapes, less in citrus fruits, apples), boiled potatoes, carbonated drinks (lemonade, Coca-Cola, Sprite, Fanta, Burn, Schweppes, Pepsi, Fruktime). The latter, in turn, should be avoided, since such drinks do not contain useful substances and do not satisfy hunger.

Products with a minimum carbohydrate content – ​​10g. per 100g: dairy products, fresh vegetables (eggplant, tomatoes, cucumbers, cabbage, carrots). In addition to enriching the body with healthy carbohydrates, they contain everything necessary (vitamins, minerals, fiber) to improve the digestion of food in large quantities.

Thus, in the process of selecting the optimal ratio of BJU, you should, first of all, focus on your own well-being. If during the period of strength training you experience a surge of energy by consuming more carbohydrates than the daily norm “allows”, the amount of fat can be reduced to 0.8 g/kg.

The key to a successful workout is the athlete’s well-being.

If apathy occurs during physical activity, fats should be increased to 2g/kg, and carbohydrates should be reduced in direct proportion. Adjusting your diet to suit your body’s individual characteristics will increase the effectiveness of your stay in the gym.

A rapid gain of muscle mass is possible only if the following conditions are met:

• natural balanced nutrition;
• healthy eight-hour sleep;
• a properly selected set of strength exercises.

Violation of at least one of them leads to a decrease in the effectiveness of training and a slowdown in muscle development.

Gainers

If you only need to build muscle mass and give your body definition, then protein, or rather the protein contained in it, will do. But for more serious work on yourself, you need carbohydrates. They are responsible not only for body weight, but also for the energy released. Gainers are a food supplement containing proteins and carbohydrates. This type of drug helps to pump up muscles and restore the body's energy.

Gainer for weight gain for skinny people

Gainer is suitable for those who suffer from excessive thinness. You can make this at home. Some people prefer to consume mixtures in large quantities. For this, honey, nuts, protein and other high-calorie ingredients are used, but ready-made mixtures have a higher calorie content. It is better to take the drug in the morning, before and after exercise. At the same time, you should not cut down on your daily diet or the amount of food you eat.

How to choose the right sports nutrition for a beginner

Before choosing the right sports nutrition for muscle growth, you need to know the forms of its release:

• powder;
• pills;
• capsules;
• liquid form;
• bars.

To choose a safe sports nutrition, it is important to pay attention to the following qualities of this product:

• the composition contains all the necessary components in a balanced combination;
• the manufacturer's company must have an impeccable reputation;
• the cost should not exceed reasonable limits.

Imported supplements have a much higher price than domestic ones, but their companies do not occupy leading positions, so many athletes prefer to use Twinlab and Optimum nutrition. It is better to purchase in specialized stores, where the price corresponds to the quality. A fake can only harm your health.

Important: a beginner must remember that sports nutrition is not a miracle cure for pumping up muscles. Without working on yourself and your body, there will be no results.

Creatine

This is an organic acid that is involved in muscle energy metabolism and contains nitrogen. Taking creatine not only promotes weight gain, but also provides a significant amount of energy, increases strength, and stimulates the functioning of hormones. This drug is taken for physical exercise when gaining strength, as well as for speed training. The supplement is popular among those who want to build muscles.

You need to take the drug during physical exercise every day for 6 days, 20 grams. Afterwards, reduce the intake to 2-3 grams during the day. If there is no load on the body, then no more than 5-6 grams per day.

Beta-alanine

Beta-alanine is an amino acid that helps reduce fatigue and increase productivity. In addition, it helps to gain weight with regular training.

One study found that taking 4 grams of beta-alanine per day for eight weeks increased the body weight of college football players and wrestlers more than a placebo.

In another study, scientists concluded that if you take this supplement for 6 weeks and do high-intensity interval training, your muscle mass will increase by 0.45 kg.

More research is needed on this topic, but it is clear that this supplement promotes muscle growth during exercise.

Summary: Beta-alanine is an amino acid that can improve performance during training. Some studies also suggest that it affects muscle growth with regular exercise.

Omega 3 unsaturated fatty acids

This drug belongs to the type of unsaturated fatty acids. Contains omega 3 alpha-linolenic acid. The human body does not produce this acid on its own. The drug is recommended for those who want to gain muscle mass.

The most saturated omega 3 are: fish oil, camelina and flaxseed oils, seafood. Omega 3 medications also often contain vitamin D.

Glutamine

This element stimulates growth hormone, helps strengthen the immune system, has a beneficial effect and helps the body recover after intense training. It is preferable to take the drug before bedtime. Glutamine has no visible effect, but has a beneficial effect on the body, as it stimulates muscle growth and strengthens the immune system. By taking this drug, you can make your workouts not only effective, but also long-lasting. You need to take it:

1. 7-10 grams in the morning. Should be taken along with protein whey.
2. 7-10 grams before physical activity. It will help prolong your workout and improve your results.
3. 7-10 grams after exercise. It will help replenish the missing components in the body.
4. 7-10 grams before going to bed. Helps protect muscle mass from breakdown.

Meal replacements

This is the name given to drugs that contain beneficial substances, proteins, fats and carbohydrates, as well as bacteria and minerals, fatty acids, amino acids and fiber. The composition and effect are similar to a gainer. Suitable for people who are not able to constantly cook their own food or who do not have time for a full lunch. Meal replacements should not be taken more than 3 times a day and the drug should not replace a full meal.

Externally they are a powder and can be consumed with water or milk. It differs from protein in the amount of proteins, carbohydrates and fats contained.

Testosterone booster

The substance promotes the production of testosterone from cholesterol in the testicles and is also able to increase muscle contraction. It has an additional stimulating effect during training and fills the body with strength and energy. Take 200-250 milligrams before exercise.

ZMA

This is the name of the complex of zinc, copper, and vitamin B6. Helps increase testosterone. Zinc helps accelerate the regeneration of the body, magnesium has a calming effect on the nervous system and helps a person tune in to rest and recovery. You need to take 30 mg of zinc, 450 mg of magnesium, 11 mg of B6 an hour before bedtime.

Antioxidants

Helps cleanse the body of free radicals. These substances are formed in the human body during stressful situations, which include intense training. In such cases, you need to take medications containing vitamins C and E. Vitamin C helps strengthen the immune system and muscle tissue; you need to take 50 mg per day. Vitamin E protects muscles from destruction and accelerates recovery; take 200-400 mg per day.

Scheme of sports nutrition use

Beginners tend to make mistakes when choosing a program to gain weight. First, for growth, you should limit your protein intake.

After regular exercise throughout the year, many athletes expand their diet. A casein supplement at this stage becomes mandatory; it is also worth adding gainers, amino acids and creatine for rapid muscle growth. There are three types of admission: basic, intermediate and complete:

1. During the basic course, use whey in the amount of 25-30 g in the morning and after training. Casein set 20 g before bedtime. Gainer 40-50 g in the morning, before and after exercise.
2. The average course involves taking 25-30 g of serum in the morning and after exercise. Casein substance 20 g before bedtime. Gainer 40-50 g in the morning, before and after exercise. Creatine is also added 4-5 g before and after sports.
3. Full course: serum 25-30 g in the morning after exercise. Casein substance 20 g before going to bed. Gainer 40-50 g in the morning, before and after training. Creatine 4-5 g before and after sports. BCAA (amino acids) 5-10 g in the morning, before and after physical activity. Glutamine 4-10 g during the day up to 4 times.

How to create your own diet of sports supplements

To gain body weight, you need to use not only nutritional supplements and substitutes, but also natural products. Portions containing complex carbohydrates, sugar, proteins and fats are required in the diet. Procedure for adding sports nutrition:

1. Gradual introduction.
2. Initially, take vitamins and replace one meal with protein.
3. After 7 days, the meal before bed changes to casein.
4. You should resort to full load no earlier than 30 days after the start. You definitely need to get into the habit of consuming it in the morning, immediately after waking up.
5. If there is no physical activity on the day, you should limit yourself to just a protein shake.

How much will you have to spend

A set of sports nutrition consisting of vitamins, gainer and creatine brings tangible results. But these drugs are expensive:

• a gainer with a capacity of 4 kilograms will cost 5-7 thousand rubles;
• creatine powder costs 1 thousand rubles;
• vitamins will cost 1.5 thousand rubles.

What are the contraindications?

Any new drug that comes into use may have negative consequences. In Russia, the sale of sports nutrition has been carried out relatively recently, but in the West it has been widespread for 40 years. Sports nutrition preparations for gaining muscle mass are not suitable for use by persons under 16 years of age. It should be avoided by people with liver disease, kidney disease, or pyelonephritis. When using supplements, you need to be careful and not take more than recommended. The best option is to consult a specialist.

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 benefit 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.

From theory to practice

Let us calculate the intake of nutritional supplements for a person weighing 60 kilograms. A man with this weight needs to consume at least 1970 kcal per day: protein - 180 grams, carbohydrates - 240 grams. If you convert protein and carbohydrates into kilocalories, you get 720 and 960 kcal, leaving 300 kcal for fat. If this is a girl, then you need to drink 20% of the norm.

Good to know for beginner athletes

Sports nutrition for building mass can be prepared at home. You need to familiarize yourself with the advice of bodybuilders and also study the relevant database.

To properly build muscle mass, you need to force the body to consume energy to improve metabolism, and through physical activity, break down muscle tissue. The larger the muscles, the more energy they require, and they are pumped up in proportion to their size. At the initial stages, it is worth seeking the help of a professional trainer. He will be able to create an individual training program and also recommend sports nutrition to get started.