A set of sports nutrition for gaining muscle mass. What is the best sports nutrition for gaining muscle mass? How to combine and use sports nutrition correctly When and what sports nutrition to take

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

How to take protein to gain muscle mass

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

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

How to take gainer

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

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

How to take amino acids

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

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

BCAA how to take

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

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

How to take creatine

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

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

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

How to take l carnitine

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

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

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

Now you know how to take sports nutrition correctly!

Experts call this capacious term an extensive line of products containing substances necessary for the functioning of the body, and in concentrated form.

Features of sports nutrition and differences from other products

• athletes;
• supporters of an active lifestyle;
• people whose work involves significant physical activity.

It is possible that it can be used by people who simply want to improve the quality and variety of their diet without increasing calorie content, as well as those who want to lose excess weight.

It is worth understanding that these products have nothing to do with “chemistry” - doping and anabolic steroids, popular in competitive bodybuilding. Doping is a line of prohibited substances that enhance the physical capabilities of the body. They are adopted by unscrupulous professional athletes, for whom victory at any cost is important. And this price can be very high - even causing serious injuries.

Steroids are used by bodybuilders. These substances are also prohibited, but almost all competing bodybuilders still use them, and judges do not pay attention to this, so taking anabolic steroids is an established practice of classical and even beach bodybuilding. Steroids play a fairly important role:

• significantly reduce the catabolism phase (destruction of muscle fibers) after heavy training;
• cause increased muscle growth (anabolic effect);
• increase strength indicators.

An athlete who heavily uses anabolic steroids is immediately visible. He has terribly hypertrophied muscles and sometimes completely loses his human appearance. That is why the performances of professional bodybuilders and the appearance of athletes are unpleasant for the mass audience. In addition, long-term use of steroids causes serious health problems.

What are supplements for?

We get all the substances that the body needs for life through food. That is why for any average person there is no particular need for sports nutrition - provided that they have proper, nutritious nutrition. You can hardly call hamburgers and pies from the cafe closest to the office “real” food. The hectic rhythms of life force us to eat not only “fast foods”, but also semi-finished and instant products, so the body clearly lacks nutrients. Their deficiency can be compensated for using sports nutrition products.

And their use is especially recommended for active people involved in sports, whether amateur or professional. However, these additives are not classified as prohibited substances that are harmful to health.

Sports nutrition performs several important functions in the body:

• allows you to replenish your supply of microelements, nutrients and vitamins;
• provides a good supply of energy for training and other vigorous activities;
• helps during dieting – maintains metabolism at an acceptable level and does not allow the body to “burn” muscles along with fat;
• controls appetite;
• promotes the growth of muscle tissue and rapid recovery after a hard workout;
• protects joints and ligaments.

It is worth understanding that all these and many other properties do not relate to any one type of sports supplement, but to different ones. So the choice of a specific product must be conscious, meeting certain goals. There is simply no universal sports supplement suitable for all occasions.

Sports nutrition includes several different products, each of which is used for its own purposes. There are quite a lot of them. Here are just the most popular and sought after ones:

• proteins;
• gainers;
• amino acid complexes;
• energy;
• casein.

Proteins are a product that provides muscles with building material.

Protein is a mixture containing up to 90% protein. Most often, athletes who build muscle mass take proteins. During training with iron, muscle fibers receive many microtraumas and are even destroyed (a phenomenon called catabolism). After training, the muscles are restored (anabolic phase), and with a reserve. The body takes material (proteins) for restoration from food. It is not difficult to guess that an athlete’s nutrition should be complete. Proteins, which are concentrated proteins, help fill the lack of nutrients and speed up the recovery process.

Proteins promote muscle growth, which burns fat. Therefore, this product is also useful for those who want to lose weight quickly. In addition, it replenishes protein deficiency without increasing calorie content when following strict diets. Taking a protein shake can easily replace dinner.

Gainers - energy for training

Gainers are another product designed for athletes. This is a protein-carbohydrate mixture with a ratio of 50% protein and 30% carbohydrates. Provides a good supply of energy for a tough workout and enough protein for muscle recovery and growth. It has a high calorie content, and therefore is not recommended for people who want to lose weight.

Creatine

Creatine is one of the most popular energy drinks. Just one teaspoon of creatine monohydrate will fully provide the athlete with energy for training. Increases endurance and strength.

Amino acids

This is the material from which all the cells of our body are ultimately composed, including muscle tissue. The most popular among athletes is the complex consisting of leucine, isoleucine and valine. A supplement that contains these essential amino acids is called BCAA. It is useful to use before, during and after training. Particularly interesting is the property of BCAA to stimulate fat burning processes in the body. Helps not to lose muscle mass during drying.

How to choose a supplement

Sports supplements will only be beneficial if you choose them correctly. You can’t buy a product just because a friend in the audience praised it. It is quite possible that he is not pursuing goals that are relevant to you. Think carefully about the purpose for which you will use the supplements.

• If you need to quickly gain weight, then the best option is gainers.
• For fat burning, it is better to buy L-carnitine. And one serving of protein (45 grams per glass of milk) is a complete meal replacement, minus the calories.
• During tough workouts, BCAA's will help a lot.
• Proteins (whey or casein are better, soy protein is not worth taking) - a universal supplement that is useful for everyone.
• Creatine – buy with confidence if you want to get energy for training and strength without gaining weight.

Sports supplements can be used individually or in combination with each other. There is no antagonism between them. Remember that there may be individual intolerances.

Introduction

Due to my natural meticulousness, after several years of being passionate about bodybuilding, I developed a strong interest in sports nutrition. And it arose so strongly that over time I began to understand the nuances of using supplements for sports much better than the sellers of online sports stores. But, unlike the theorists selling supplements, who know about weight gain only by hearsay, I am a practitioner who tests the declared effect of each product on myself. Therefore, I know a lot about how to take sports nutrition correctly. My hit parade of mistakes in using sports supplements looks like this:

1. Wrong choice of liquid for mixing sporpitis

Protein is the No. 1 sports supplement in the world. Therefore, millions of people have problems using it. Heaviness in the stomach, rumbling in the stomach and other unpleasant sensations after taking it are the most common of them. But sports supplement manufacturers should not be blamed for this. On the can of protein there is an inscription: stir in milk, juice or other liquid. But the process of stirring the protein mixture must be approached very carefully. And that's why:

• Milk. Tastes great with any protein and provides extra protein and calories in every serving. But, in 70% of adults, milk (or rather, lactose - milk sugar) is not digested. Milk complicates the work of the stomach, causes discomfort and significantly impairs the rate of protein absorption.
• Juice. Any juice sold in a store contains sugar, which acts as a preservative. The ensemble of all natural and artificial ingredients included in the protein and juice often cause fermentation in the stomach, which is a sign of deterioration in its functioning. Adding refined sugar to expensive protein mixture immediately turns it into a cheap gainer. There is nothing wrong with this sports nutrition, but why then overpay by spoiling the carbohydrate-free protein with sugar?
• Water. A simple, affordable and most correct liquid for dissolving any sports nutrition in it. Does not cause any problems with the stomach or absorption.

IMPORTANT: The unpleasant effects on the stomach from taking a protein drink can be reduced even more if you eat a fruit rich in fiber along with it. For example, banana.

The protein mixture must always be thoroughly stirred and allowed to settle for a little (1-2 minutes). In this case, the taste of the additive becomes more intense, and the degree of absorption increases. I suggest watching a short story on this topic.

sports nutrition video:

Conclusion: mixing protein mixtures with water increases the effect of sports nutrition and minimizes stomach discomfort.

2. Use of sports supplementsnonstop

When we come to the gym, we try to get results as quickly as possible. And the right sporpite can help with this. But its non-stop use often reduces the effect of sports nutrition to almost zero.

There are a number of sports supplements that you can use on a daily basis. Protein, gainer, amino acids do not lose their effectiveness from long-term and continuous use. But with another sports nutrition the situation is different:

• . A simple, well-studied and really working sports supplement for gaining weight and increasing strength. But it gives maximum results if you drink creatine continuously for no more than 2 months in a row. Then its returns decrease sharply. A break of 4-6 weeks between cycles of use helps maintain the effect of creatine at a high level for a long time.
• . Type of sports supplements for weight loss. Most of them contain central nervous system stimulants (caffeine, guarana, green tea extract). These ingredients increase endurance and performance, and increase sweating. But after 4-5 weeks the body gets used to them and the effect of their use decreases. The solution may be to stop using them for 7-10 days.
• . A complex product consisting of many ingredients (creatine, caffeine, arginine, brain stimulants). It is designed to improve the quality of training and increase blood flow to the muscles. But since it also contains central nervous system stimulants and creatine, it also needs to be used cyclically.
• . Conventionally, they can be divided into two categories: vitamin-mineral complexes (Zinc + magnesium + B6) and plant-based supplements (ecdysterone, tribulus and some others). But since all of them are stimulants for increasing hormonal levels, periodizing their use helps to avoid addiction.

Conclusion: before deciding which sports supplements you will use, decide on the cycle of their use. Taking a break from using sporpite increases the impact of its use and saves money.

3. Wrong appointment timesports supplements

Gainers, amino acid complexes and multicomponent protein mixtures can be taken at any convenient time. But there are several sports supplements whose correct timing is a very important parameter for their effectiveness.

• BCAA. A complex of three essential essential amino acids (leucine, valine, isoleucine). You need to drink BCAAs early in the morning, on an empty stomach. At this time, the level of cortisol, the muscle-destroying hormone, is highest. A serving of BCAAs upon waking reduces the likelihood of losing muscle mass.
• Glutamine. A non-essential amino acid that is part of protein. Necessary for muscle growth and strengthening the immune system. Time to take: in the morning with BCAA and at night.
• Casein protein. It is also called “night” or “slow”. It is absorbed by the body within 6-7 hours, feeding the muscles with protein. You should drink casein protein before bed. In this case, muscle mass will be protected for a long time.
• Creatine. On the day of training, you should drink creatine immediately after finishing your workout in the gym. During this period, the degree of its absorption by the body is highest. On a rest day, it is best to drink creatine in the morning, after the first meal.
• Pre-workout complex. It begins to work within 30-45 minutes of administration, as do all sports supplements containing nervous system stimulants. This is worth considering when taking into account the start time of your workout. It is necessary to use the pre-workout complex 5-6 hours before bedtime. Otherwise, you may have problems falling asleep.

IMPORTANT: You need to use sports nutrition 30-40 minutes after eating, then it works better.

Timing of intake is a very important factor for many sports supplements.

Conclusion: many additives give better results if you take into account the time specificity of their use.

4. Preparing sports supplements in advance

This is one of the most common and costly mistakes in using sports nutrition. After a hard workout, in a crowded locker room, with hands shaking from fatigue, it can be difficult to prepare a supplement. Therefore, most people take drinks prepared in advance with them. Indeed, it is more convenient, but you need to keep in mind that:

• powder BCAA dissolved in liquid disintegrate after 15-20 minutes
• Creatine, pre-mixed in water, completely loses its effectiveness after half an hour
• being dissolved in liquid, gainer and protein lose some of their properties after an hour. Many sports nutrition manufacturers directly write: “consume immediately after preparation.”

A way out of the situation may be to prepare an additive by adding liquid to a pre-prepared portion of the dry mixture. He poured water, stirred, and drank. Using sports nutrition in the form of capsules or tablets also solves this problem.

Conclusion: for sporpit to give the expected effect, they must be used as soon as possible after dissolving in liquid.

5. Unconditional belief in the “anabolic window”

The term “anabolic window” sounds so beautiful only in Russian. Its translation into English is much more boring - “Nutrient timing” (synchronization of nutrient intake). By coincidence, this term entered the lexicon of bodybuilders in the 90s of the last century, during the birth of the sports supplement industry.

Arnold Schwarzenegger, Sergio Oliva and Mike Mentzer gained their muscle mass without proteins, gainers and BCAA, without even knowing about the “anabolic window”. Question, how to take sports nutrition That's right, I didn't torture them at all. After training in the gym, they simply went home and had a good meal there. Arnold Schwarzenegger's diet during the period of weight gain was up to 5,000 calories per day.

He prepared the protein shake himself, according to this recipe:

• 0.5 liters of milk
• 100 grams skim milk powder
• one raw egg
• 200 grams of creamy ice cream.

He whipped this mixture in a blender and drank it at the end of the day before going to bed.

And again, small videos. Denis Semenikhin analyzes Arnold's diet and prepares his protein shake.

Arnold's diet video 1:

Arnold's diet video 2:

But today, as soon as you open any magazine dedicated to bodybuilding, you will immediately find out that in order to grow muscles, it is absolutely necessary to buy a gainer and drink it after training. And if you also buy whey protein, your muscles will grow twice as fast. Otherwise, the “anabolic window” will slam shut and stop before it even begins.

But science says that the most important factor in muscle hypertrophy, in addition to training and rest, is a balanced daily diet.

IMPORTANT: Sports supplements are called supplements because they serve only as an addition to your regular diet.

Conclusion: muscle growth occurs exclusively in conditions of excess caloric intake. If your diet is poor, no matter what sports supplements you take, this will not help in increasing muscle volume.

6. Waiting for instanteffect of sports nutrition

No matter what the Sporpit advertisement promises us, miracles only happen in fairy tales. Buying sports nutrition does not mean gaining muscle mass or. Even if you strictly follow the rules for taking supplements, the effect of their use may be delayed over time.

The fastest-acting products in this regard are products containing caffeine and other central nervous system stimulants. You can feel the pleasant shiver from a pre-workout complex or fat burner supplement within 30-45 minutes. But creatine monohydrate begins to work only after the loading phase, after 7-10 days, and the effect of taking amino acids or vitamins is generally difficult to feel. But this does not mean that you should not drink BCAAs.

The effect of sports nutrition is often not directly related to muscle growth. The additive can perform a completely different function. Amino acids, for example, protect muscles from breakdown. And they increase immunity. The measure of the effectiveness of any supplement is only the final result, expressed in muscle mass gained, increased strength indicators or lost kilograms.

Conclusion: which sports supplements work can be judged after some time. Stopping the use of sports nutrition due to the lack of immediate results is a big and expensive mistake.

7. Heat treatment of sports supplements

Making pancakes, muffins and casseroles from protein has recently become fashionable. There are a number of folk recipes for preparing dishes from protein mixtures. At first glance, there seems to be nothing wrong with this. Every person in the background periodically has a violent desire to sink his teeth into something more substantial or.

But before you buy sports nutrition and start preparing a culinary masterpiece from it, you should take into account the following:

• During heat treatment of the protein mixture, its biological value is significantly reduced.
• Almost all protein supplements contain flavorings, colors and sweeteners. Heat treatment of protein triggers processes that are hazardous to health. Heating a sweetener such as aspartame (E-951) to a temperature above 30° causes the release of formaldehyde, a very dangerous carcinogen.

IMPORTANT: When preparing dishes from protein, you need to be aware that the manufacturer did not count on such a gastronomic perversion. It is safer to use sports nutrition for its intended purpose.

Conclusion: if you decide to bake pancakes from the protein mixture, make sure that it does not contain aspartame.

I hope that my story about which sports supplements and when to take will be useful, will help you avoid mistakes when using them and help you save money. May the force be with you. And the mass!

Sports nutrition, as a rule, refers to various biologically active supplements containing all the nutrients necessary for athletes. There are several types of additives designed for specific purposes. Some are designed to burn excess fat, others to build muscle mass, others to restore energy, and so on. In addition, there are differences in the use of supplements by gender, age and degree of training. Therefore, the choice of sports nutrition should be taken with full responsibility. Before using any supplement, you should carefully study the question: how to take sports nutrition correctly. This is due to the fact that taking supplements incorrectly will not bring any benefit to the body, and can cause harm.

Sports nutrition is usually referred to as various dietary supplements.

Nuances of choosing sports nutrition

Fitness or sports activities do not always need to be combined with taking dietary supplements. However, taking the right supplements will help you achieve your goal faster than simple workouts. Quite often, beginners, not knowing which sports nutrition to choose from a huge selection, make a mistake. A short review of sports nutrition will help you avoid this. After all, the main thing here is to know what additives are used for what.

Here are some of them:

• Protein is 95% protein, which is used to build and increase muscle mass. It is obtained from several sources, both animal and plant. Each of them has its own absorption rate.
• Gainer is a protein-carbohydrate mixture designed for rapid weight gain. This supplement is used primarily by thin people who cannot gain the required weight on their own. For those who are prone to gaining excess weight, taking a gainer is contraindicated, since the fast carbohydrates included in its composition will turn into fat deposits.

Gainer SCI-MX Muscle Meal Leancore 2.2 kg

• Creatine is an acid formed from the amino acids arginine, glycine and methionine. 95% of this acid is found in muscles. In the process of its breakdown, energy is generated and muscle endurance increases.
• BCAA is a complex of three essential amino acids. With sufficient quantities, the body can independently synthesize all other amino acids from them. BCAA amino acids preserve muscle tissue and increase its endurance.
• are supplements specifically designed to combat excess fat deposits. Depending on their composition, they are designed to convert fat in the body into energy, reduce appetite, stimulate metabolism, and remove excess water from the body.
• Vitamin-mineral complexes are especially necessary for athletes, since heavy physical activity consumes a large amount of vitamins and minerals. In this case, the vitamins supplied with food are not enough, and an effect called a “training plateau” occurs. In order to avoid this, you need to include a vitamin and mineral complex in your diet.

Fat burners APS NUTRITION (White Lightning)

How to make a choice?

The main types of additives have been studied. Now the question arises: how to choose sports nutrition from such a variety? Everything is simple here. First, decide on the purpose for which you started playing sports. It is worth considering that taking some supplements is not advisable for girls. Therefore, it is advisable to consult with experts in this field who will help you choose the most suitable dietary supplements. This could be your personal trainer or a sports nutritionist. However, when seeking advice, make sure they have the necessary qualifications. It is best to buy supplements in specialized stores.

What supplements should girls choose?

First of all, it is worth noting that it is somewhat more difficult for girls to get rid of fat deposits than for guys. This is due to the fact that the metabolism of the fair sex is an order of magnitude slower than that of men.

Based on this, the choice of sports nutrition for girls falls on:

• L-carnitine - an amino acid that accelerates the fat burning process;
• protein, necessary when following a strict diet or during strenuous exercise;
• vitamins;
• collagen, which in no way affects the weight loss process, it is needed to strengthen joints and restore skin elasticity;
• fat burners, which not only promote the breakdown of fat, but also suppress hunger and increase muscle endurance. Of all the listed supplements, fat burners are the most popular among girls.

Among all types of additives, there are some that girls have absolutely no need for. This may include:

• gainer, which contains fast carbohydrates and promotes weight gain, which girls most often want to get rid of;
• creatine is used only when doing strength sports;

Creatine is used only when doing strength sports

• anabolic formulas that stimulate testosterone secretion.

It is worth considering that taking supplements should be combined with proper nutrition and exercise. Without this they are practically useless.

Where to buy supplements

You can buy supplements on the American website, where there are always promotions, and using our link you are guaranteed to receive an additional 5% discount. It also works. Therefore, if you have already decided which supplements are best for you, they can be found at.

Also, if you liked the supplements that are listed in the article, you can simply click on the desired link and immediately get to iherb.

Reception features

To achieve the desired goals in sports, it is important not only the correct selection of sports nutrition, but also its intake. Therefore, it is extremely important to know how to take sports nutrition correctly. In this matter, each additive has its own nuances. Some need to be taken before classes, others after, and so on. Let's look at everything in order.

Protein is better absorbed when mixed with milk. If you are lactose intolerant, you can mix it with water. You can drink it throughout the day, both in the morning and before bed. The dosage is calculated based on the individual needs of a person.

Gainer, like protein, is mixed with milk or water. It must be taken in the morning and after training. It is not advisable to use this supplement at night, as this may lead to the growth of fat deposits.

Protein is better absorbed when mixed with milk

Creatine is best taken separately from all other supplements and not combined with meals. It is best to take it with grape juice at a dosage of 5 grams per 1 glass.

BCAA amino acids are best taken at all stages of training, that is, before, during and after. You can drink it with any liquid. A single dose of 5 grams will allow you to feel the result, although you can take 20 grams at a time.

Fat burners should be taken according to the manufacturer's instructions or half an hour before the start of classes. It is best to drink them with water.

It is advisable to combine vitamin-mineral complexes with meals, as they irritate the stomach. The dosage is indicated in the instructions for use.

Nutrition is extremely important, because muscles are built precisely thanks to the elements entering the body. And if you have a goal to gain muscle mass in a short time, then it is all the more important to choose a suitable set of sports nutrition for gaining muscle mass.

There is a basic set of sports nutrition for gaining muscle mass that every athlete should know:

• BCAAs.
• Multivitamins.
• Omega-3.
• Glutamine.

These substances not only help develop muscles, but also support overall health.

Regular foods are not enough to gain muscle mass; in any case, you will have to turn to sports supplements for help. In addition to training hard, maintaining a calorie surplus is also important. All bodybuilders take a sports complex that includes several basic supplements.

Whey Protein

This is one of the main components that is included in the sports supplement. This supplement has a complex composition, which can be completely different, but it contains many important elements and amino acids. Proteins are an important part that is included in any

Gainer

If you just can’t gain the required amount of calories, then a gainer will come to the rescue, which is also an important component that should be included in a sports nutrition set for gaining muscle mass, because a large amount of protein is the key to muscle growth. But when choosing a gainer, you need to pay special attention to the composition. It is important to ensure that there are not too many carbohydrates in it, giving preference to protein.

BCAAs

It is a complex of three amino acids: leucine, isoleucine and valine. They are extremely important for the body, but it does not synthesize them on its own. BCAA stimulates insulin production, which helps nourish muscles. In addition, these three amino acids prevent protein breakdown and muscle breakdown.

Pre-workout supplements

Often, training exhausts the body, leaving no strength left. Using simulators that contain caffeine or geranamine will help you cope with this and increase strength and energy during training. If you need additional energy, then you can safely add pre-workout complexes to your sports nutrition kit for gaining muscle mass.

Creatine

Increases strength and stimulates volume growth. Today there are a huge number of varieties of creatine on the market, but the most common is monohydrate.

Omega-3

This component is found in fatty fish, but even this is sometimes not enough for an athlete and therefore he has to resort to supplements. The best choice is fish oil. Omega-3 improves blood circulation, which speeds up the delivery of important substances to the muscles. But its benefits don’t end there; it also speeds up metabolism, which helps get rid of fat, and is good for the cardiovascular system.

Multivitamins

They have practically no effect, but despite this, they are no less important. Chasing weight gain, taking various supplements, the athlete begins to forget about some important vitamins, without which chaos will ensue in the body. Even if you eat fruits and vegetables in huge quantities, you may still be lacking some vitamins.

Glutamine

This amino acid is found in muscles most of all. Although the body is capable of producing it itself, additional intake will not hurt. Glutamine helps with recovery, so it's best taken after workouts and at night. Glutamine should be included in your sports nutrition; it is essential for quickly gaining muscle mass.

Errors

1. Breakfast consisting only of protein. It is true that eating foods rich in carbohydrates in the morning is wrong, since while we sleep, blood sugar levels drop and all carbohydrates consumed after waking up will go straight to the stomach. Every person who has the goal of gaining muscle mass should have a hearty breakfast. First of all, as soon as you wake up, it is best to drink a protein shake, but not a simple one, but a highly purified hydrolyzed whey protein isolate. This is important because regular whey will take a long time to be absorbed, but this one takes about 15 minutes. At this time, you can do some of your own business, for example, take a shower. After this time, an appetite will appear, because the protein will already have time to be absorbed, metabolism will accelerate, and the body will begin to ask for a new portion of food. When you come to the kitchen, you can prepare an omelet, oatmeal, pancakes, cottage cheese. If you wish, you can eat several different dishes at once. It is important to have both protein and carbohydrates in your morning diet, so there should be an equal amount of them. The main thing is to eat your fill. As a drink, it is recommended to drink a cup of green tea. And, of course, we must not forget about vitamins and fish oil!
2. Large amounts of carbohydrates immediately after training. You can often hear advice that after training you should definitely consume easily digestible carbohydrates, but this is wrong. Thus, your appetite will only go away for the next 2 hours, preventing you from eating food that is really important for muscle growth. are only good if the goal is to increase strength and endurance, and not gain weight. And if you strive for the latter, then your choice should stop at protein.
3. Avoiding protein shakes. Some people do not include protein in their sports nutrition kit for gaining muscle mass, limiting themselves to gainers, believing that only a combination of carbohydrates and proteins will give the desired effect, but protein alone will not. One very simple rule works here: protein is important for muscle growth, so the first thing you should do is focus on it. People who regularly exercise in the gym and want to gain weight are recommended to consume protein at a rate of 2-3 grams per kilogram of weight. Also, it is important not to try to gain weight on an ongoing basis, but to eat intensely for a couple of weeks, trying to achieve maximum results, and then give the body a break from the constantly increasing calories. To gain weight, protein from regular foods is not enough, so you can’t do it without the help of protein shakes. It is best to drink whey protein before and after training, and slow protein before bed. What kind of sports nutrition for gaining muscle mass can do without protein shakes? None.
4. Underestimation of BCAA and glutamine. BCAA is a complex of three amino acids that are extremely important: isoleucine, leucine and valine. They are considered almost the most important component of muscle building. The importance of taking these amino acids also lies in the fact that the body is not able to synthesize them on its own, so they only come from food. In addition to capsule form, BCAA is also available in powder form, which makes it easier to take, since the powder is tasteless and odorless; it can be added both to your shaker and to food. It is recommended to consume these amino acids during training, namely, divide the consumption into 3 times: before, during and after.
5. But BCAA amino acids alone are not enough for active muscle growth. The body requires even more amino acids than the previous three. Thanks to them, he will be able to produce hormones. And this is where powdered amino acids come to the rescue. They are absorbed faster and taste better than tablets. It is best to consume them immediately after meals.
6. Some people mistakenly believe that water is an obstacle to the natural processes of digestion. This is not so, and besides, it is also necessary. Water is the engine of anabolic processes in the body, which promote muscle growth.

Sports nutrition for gaining lean muscle mass

Cutting is a fairly common term among bodybuilders. It refers to proper sports nutrition for gaining muscle mass, which is designed to eliminate the fat layer as much as possible, which will make the body toned and the muscles become more visible. Everything is logical here; during drying, a person tends to lose excess water.

As everyone knows, the body takes energy primarily from carbohydrates. Glucose is stored in the body in the form of glycogen, and if you consume too many carbohydrates, the glycogen will begin to turn into fat. So, to make the body fit, you need to use this glycogen and fat, for which you exclude carbohydrates from the diet, and the body will begin to independently take carbohydrates from reserves. Although this type of so-called diet seems effective at first glance, it can be dangerous. So experienced athletes most often do such things. It is impossible to choose the best sports nutrition for gaining muscle mass that suits everyone, because it is very individual.

Most often, bodybuilders resort to drying before competitions. There are 4 foods that can be consumed in unlimited quantities: egg white, chicken breast without skin and fat, preferably steamed, fish, squid fillet. But the diet, albeit in very small quantities, should contain carbohydrates in the form of greens, cucumbers, cabbage, and buckwheat porridge. For an ordinary person trying to lose weight, drying is not at all the most suitable option. In this case, it will be enough to adhere to a few basic rules.

Rules for proper nutrition

1. You should not exhaust your body with exhausting diets. It is much better to know and consume what is healthy and exclude harmful foods.
2. What is best to prohibit yourself from is flour products and sugar.
3. Replace mayonnaise, chips, sausage, ice cream with vegetables, mushrooms, cottage cheese, kefir, cheese.
4. A complete refusal of fats can become extremely dangerous for the body, as metabolism and the condition of the skin, hair, and nails will deteriorate.
5. Breakfast is the most important meal of the day.
6. Don't overeat before bed. If it turns out that you have time to eat very late, then it is best to snack on some fruit and kefir.
7. It is best to eat often, but in small portions.

Homemade sports nutrition for gaining muscle mass is also possible. You can prepare protein shakes yourself and be confident in their composition. All you need is a blender and the necessary ingredients.

1. The first protein-carbohydrate shake can be made from a combination of milk, 1 banana and 1 tablespoon of honey.
2. You can also prepare it from 100 g of cottage cheese + milk + banana.
3. Another option is milk, egg white, banana and a tablespoon of sugar.

These are not all the cocktail options. Taking these ingredients as a basis and adding various fruits and nuts to them, you can make a protein shake that will be no worse than the one you bought, and in addition, store-bought mixtures may contain some harmful substances, but you will be sure of the composition of the drink you prepare yourself.