Good day to all lovers healthy image Life, Alexander White. IN gym There is one very common problem - difficulties in weight gain. As if a person did not try, weight stands still. To the question of what to do in this case can you find the answer in this article called sports nutrition For set muscular mass.
Proper nutrition for muscle growth
Surely you know everything or heard about steep racing cars. So this cool racing car needs the same proper nutrition, like a person. Only its nutrition is in the superior fuel of the highest quality. Well, imagine a car that accelerates in 3 seconds to 100km / hour to refill 92 gasoline, ridiculous, right? A steep car according to its dimensions is necessary good fuel.
And now imagine the bodybuilder weighing 100kg and that it eats semi-finished products or cheap noodles, such in life you are unlikely to see. All because for normal functioning, and even more so during classes in the gym it is necessary to fow your body with useful additives, in our case it is sports nutrition.
However, before using sports nutrition, you must go to balanced nutrition. One of the most common mistakes of newcomers is that they just went to the hall and begin to buy massively sports nutrition, allegedly will help to pump up in a short time.
Dear readers of my blog, remember one simple truth - sports nutrition should be used as an additive, not instead of ordinary food.
If you eat poorly, but abundantly spinning myself sports. This result will be minimal. The perfect ratio for fast dial is a balanced nutrition 5-6 times a day and sports nutrition.
Now I would like to tell about the types of sports nutrition.
A kind of sports nutrition
one. . Of course, everyone is familiar with this word. In most cases, society is imposed on the fact that protein is harmful, problems begged with male potency etc. In fact, translated from the English protein - protein. Consequently, protein is protein, only in a dry form, in this case, powder.
Protein There are several types. The most common and efficient - whey Protein. It is absorbed in the shortest possible time, allowing positive enzymes, as well as amino acids that are in the composition whey Protein Prevent catabolism, replacing it with anabalism. After training them muscular fibers Amino acids are exhausted, muscle fibers are broken. Reception of serum protein will enrich muscle fibers, and the body as a whole. So you give your body a certain impetus for muscle growth.
Another variety of protein is casein. It is perfectly used at night, before bedtime, since it has a long assimilation. During sleep, muscle fibers are destroyed if they do not enrich the construction material - protein. Casein protein perfect meal for the night.
There is also eggs, beef, potato protein, but for a set of muscle mass is best suited whey.
2.. This additive combines a large amount of carbohydrates, proteins and amino acids. The heiner is necessary for ectomorphs, since they are most difficult to recruit muscle mass. Using the heiner 2 times a day, with regular nutrition 5-6 times you can achieve a set of 3-5kg per month.
3. Amino acids. Protein consists of amino acids. In our case, amino acids are an alternative protein replacement. For a set of muscular mass, an amino acid rate is prescribed, which you can ask your coach or from an experienced bodybuilder.
4. Share on replaceable and indispensable. They are very important for the full functioning of the body. First - they can be obtained from food. The second, consumed in the body exclusively by sports nutrition. The most useful indispensable amino acids - leucine, valine and isoleucine. They go in the complex.
five. . The intake of creatine will allow to hold water in the body and thereby allow better set muscle mass. I want to add everything that creatine is already available in our body, it enriches energy cells, but it is not so much in the body, and the additional intake of creatine will increase the amount of energy, thereby improving the power indicators.
6. Omega-3. This is fish fat. Many of us were forced to eat fish oil as a child. All this helps to improve the condition of the skin and bones. Fish oil itself allows you to improve the metabolism.
7. Pre-trip complex. Before training, there is often a state of lethargy, fatigue. This is due to the fact that it was bad or did not twist. In the root solve this problem helps good mode and proper nutrition. But if you have an important training, but the state is sluggish, then a pretraine will receive an excellent output from the situation. It acts as an exciting manner on the brain, thereby enhancing the tide of adrenaline. You feel cheerful, euphoria. In training you will have excellent pamping, weight will seem easy.
eight. . This is one of the most useful replaceable amino acids, which is in the muscles. Reception 5-10g Glutamine for night will well affect the muscle set.
For a set of dry mass, you need the following scheme - proper nutrition, with a minimum amount of fast carbohydrates, mode and good training. You can add an amino acid and protein course.
Fast muscle mass good quality It is practically impossible without the use of pharmacology. The perfect result is a set of 2-4 kg per month, and then some of them will be with fat and water.
Dear friends, our article came to an end, remember that sports nutrition is an additive to the main nutrition, and not its replacement. Correctly eat, train and you will achieve incredible results, the main desire and discipline. Recommend to view interesting video. See you soon.
It is possible for people who wish to gain weight, and sometimes it is necessary to include sports nutrition in their diet, which a great set is represented on the market.
Let's deal with what sports nutrition for a weight gain is most suitable for our purposes:
- Protein
- Amino acid complexes
In this article we will analyze the first two: heiners and proteins.
Which is missing, and how much it will be necessary to quickly gain weight.
1. Heiners for weight gain.
Heiners in sports nutrition are high-caloric protein-agricultural mixtures in which mineral additives, vitamins and creatine may additionally be contained.
Them the main task - fast set of body weight and replenishment of calorie spent.
Approximate composition of the mixture:
For whom is the heiner is intended first?
For people suffering from rapid metabolism, who have fats burn as in the Marten furnace. Who are eating for three, and the arrow on the scales does not move. Score weight for which is not a sell dream.
It is also very convenient to use, you can add it to normal nutrition, or as an emergency, close the missed eating window.
How to prepare a mixture to gain a mass?
It is best to breed a mixture on milk, thereby you increase the caloric content of the drink, which will help to quickly gain weight. From sports nutrition - the most important assistants in mass buildup.
How to take a heiner to quickly get fat?
If you exercise, visit the gym, it is best to have a mixture after a workout during the first 30 minutes when the so-called protein-carbohydrate window opens. Which allows you to stop the destructive processes in the muscles and quickly recover.
Do not look at people who are prone to completeness, you need take a heiner up to 4 times a day. Adjust every week to one portion of the mixture until you arrive in the weight of 700-1000 grams per week.
Representatives of heiners:
But, do not forget that our goal when using sports nutrition is not only a weight set, but also building a beautiful and healthy body, and for this we need protein, i.e. - Protein.
2. Protein - sports nutrition for weight gain
Protein is the amino acid chains that form a polypeptide. It is proteins that are involved in building muscle fibers. In sports nutrition, a concentrated protein is used for rapid growth of skeletal muscles.
Protein additives are advisable to take in cases where you are stubbornly and systematically engage in the gym. When the volume of your muscles lacks a protein coming with ordinary food. There is an opinion that these are athletes from the category of professionals.
And so, if you regularly train in the hall and take sports nutrition for a weight gain, make sure that the protein level was 3.4 grams per kilogram of weight per day.
And so that it would be quick to tell quickly, it is necessary to train heiners and quick protein (isolate or hydrolyzate whey protein) It is this protein that is recommended for a weight gain to people who are prone to thin.
One of the best isolates:
The most expensive shape of the protein presented in the market is hydrolyzate. The protein is partially destroyed by enzymes for rapid assimilation. It contributes to the development of insulin of the famous hormone possessing anabolic effect.
One of the best hydrolyzes
from sports nutrition for weight gain:
Summarize:
What would quickly gain weight, you need to use sports nutrition and engage in the gym, or you risk slowing down the process, or score more adipose tissue.
Finding into a sports nutrition store is easy to get lost among the huge number of bright cans with three-level filtration protein, microcrystalline creatine with a transport system, a heiner with five types in composition and other sports additives promising the most rapid muscle growth and weight gain.
However, in reality there is not so many types of sports nutrition, really necessary beginners for a set of muscle mass. Honestly, most of the "fashionable" sports additivessold at an overpriced price is usually ineffective and can easily be replaced with cheaper counterparts - exactly as on a cheaper brand.
Mass set: sports nutrition rating
The table shows a sports nutritional rating for a set of mass sorting in terms of efficiency - from the mandatory and most important muscle growth to the additional, as well as the recommended reception schedule. Detailed description Each supplement can be found below.
| View of sports nutrition | Schedule reception |
| 1. Heiner | In the morning and after training |
| 2. Serum protein | During the day |
| 3. Creatine | In the morning and after training |
| 4. Amino acids BCAA | During training |
| 5. Pre-trip complexes | Before strength training |
| 6. Fish Fat and Omega-3 | Together with breakfast |
| 7. Multivitamins | Together with lunch |
| 8. Melatonin | Before bedtime |
| 9. Testosterone boosters | In the morning and before training |
| 10. ZMA. | Before bedtime |
Additional sports nutrition
- . The main ingredients of this sports additive are caffeine and nitrogen oxide. Caffeine increases energy levels and allows you to train more vigorously, and nitrogen oxide activates blood flow in the muscles, which not only makes them visually more, but also optimizes the delivery of nutrients after training.
- . Eating in food of ocean ocean fish (salmon, salmon) or the reception of omega-3 in tablets is an important element to increase immunity and healing various inflammation. Ultimately, this allows the body to increase the mass faster, accelerating the rehabilitation processes in musculature.
- . Since a key requirement for muscle growth is to increase calorie content, the athlete's body needs to receive not only more proteins, fats and carbohydrates, but also more microminers and vitamins. Most often, "close" norms in winter is difficult, so it is important to take multivitamins.
- . Full and strong sleep is not only a guarantee of successful power workout the next day, but also the chief assistant of the body in the processes of restoration and muscle growth. but power training In the evening (what is relevant for most) can cause insomnia. Fortunately, Melatonin will help you sleep better.
- . Reception of a number of sports additives or even herbs powders (such as) are capable of increasing the level of testosterone. This, in turn, will be useful for both more energetic training, and to accelerate the process of a set of muscle mass.
- . This additive contains zinc, magnesium and vitamin B6. In the event of a shortage of these elements in the diet, the ZMA reception in tablets is able to raise the level of testosterone. However, the evidence base of this type of sports nutrition is rather weak - that is why it closes our rating of additives for a mass set.
Present nutrition for muscle growth
Separately, we note that without increasing the caloric content of your main diet (that is, everyday food) the effectiveness of receiving any sports nutrition for a set of muscles will be minimal. Remember that the athletes should be used - and only 10-15% of this figure will be coated with serum protein in powder.
It is also important that the growth of muscles takes time - even in the perfect case you will not be able to score more than 0.3-0.5 kg of muscles per week. In terms of additive calories, this is 300-500 kcal - one additional portion of food. The key to the success of the growth of muscles in the novice - to accustom oneself to eat this "additive", making it the most correct and useful.
***
In the list of better sports nutrition for a set of muscles, creatine, whey protein and heiner occupy the first places. In fact, it is these three additives that is quite new. Pre-trial complexes, BCAA amino acids, testosterone boosters - all this is permissible rather in the arsenal of professional athlete, clearly understanding what is part of such products.
Which of the millions of food additives are better suited for a massset? Each athlete is unique, but these 3 supplements have helped build a high-quality mass.
When you strive for a mass collection, you are trying to do everything at the maximum: raise gravity, while you can still move, eat until it starts to sick, take each drug that can afford. In the end, you want to extract the maximum of this precious period of growth, isn't it?
So ... but it is better to stay within the limits of reasonable. When it comes to sports nutrition, if you spend on some insane money that could spend, say, on food, you go on a false track.
If you want to type a high-quality mass - without excess fat breakfasts - focus on the main nutrients. These three food additives will make your training more productive, will accelerate the pace and protect the muscle tissue from destruction against the background of training stress.
They are the Holy Trinity for Bodybuilders who want to build up high-quality muscle mass!
1. Creatine: more energy for longer
The results of studies published in the journal "Power and metabolism" and in the "Journal of Food Science" show that - especially serum - stimulates muscular growth More than other sources, and that in combination with the power training, the reception of serum protein can lead to a greater set of muscle mass.
In order to fully disclose the potential of whey protein, take at least 20-30 grams at least once a day, but if possible, twice a day during the specialized phase of mass simulation. In training days, accept at least one portion after the workout when the ability of your body to synthesize protein is highest.
Researchers from Toronto University found that receiving 25 grams of serum protein immediately after training leads to a 67-69% increase in nitrogen delay compared to carbohydrate reception. Scientists also noted that the sewn coat with serum protein provides 53-70% best recovery After loads than the reception of carbohydrates after training.
3. An indispensable amino acids for anabolism forcing
A simple increase in the daily consumption of protein to a large extent helps to draw heavy workouts into outstanding results. However, experiments indicate that the better physical training, the more often your body switches between a pronounced anabolic state (muscle growth) and catabolic periods (decay muscular fabric). By manipulating these anabolic peaks by taking a protein, rich in all indispensable amino acids, you can give your muscles an additional impulse necessary for the forcing their growth.
Of course, some bodybuilders can cope with this task due to eating a chicken breast and a serum protein cooked chicken and cocktail, which they donate throughout the day, but there is one lack of such a strategy. Food and whey protein quench the feeling of hunger, and it is often difficult to force yourself to swallow another thick cocktail, even if you know what they should do it. Indispensable amino acids, on the other hand, according to the degree of saturation, do not differ much from the water.
In addition, many studies show that amino acids or proteins adopted before training can increase anabolic response to power exercises. Again, a thick vanilla protein cocktail, no matter how tasty and useful, it is often not the best choice, since the feeling of the crowded stomach distracts much from training process. In such a situation, amino acids come to the scene.
An indispensable amino acids - nine nitrogen-containing organic compounds that your body should receive from food sources, because it is not able to synthesize them. Three of these nine - if it is so simpler, consider them the most indispensable -, isoleucine and valine. This Trinity has a huge effect on the sensitivity to insulin and the utilization of glucose muscles, and leucine is considered the most effective synthesis stimulator muscular protein.
Why, in this case, do not take pure leucine? Although branched chain amino acids explain many of the Anabolic effects of Protein, a recent study of scientists from Sweden showed that indispensable amino acids more efficiently than pure BCAA and leucine. They more stimulate the mechanisms of muscle protein synthesis during the first 90 minutes after training and after receiving the additive. In fact, during the first 90 minutes of restoration, indispensable amino acids were 18% more efficient than BCAA, in terms of activation of a key anabolic mechanism known as MTOR. They remained almost 40% more efficiently leucine and after 180 minutes.
Take a drink with indispensable amino acids, which contains at least 1.8-3.0 grams of leucine and approximately 0.9-1.5 grams of isoleucine and valine in one portion. Drink at least one portion of additives with indispensable amino acids before or during training, and then drink a drink with indispensable amino acids during the day or between meals for maintaining muscle growth.
These additional substances provide intense and harmonious growth of muscle tissue, contribute to the restoration of the muscles after stress loads, accelerated the energy costs.
Let's deal with what sports nutrition nutrition for muscle growth is optimal and how it should be taken.
Why need sports nutrition
An effective set of muscle mass requires the maximum intensive receipt of the substances necessary for this, which, moreover, should be as fully and quickly used.Specialized, biologically active, the most concentrated sports nutritionally copes with this task. It provides an almost instant "chamber" of absolutely functional, high-calorie "food" for growing muscles.
However, sports nutrition does not replace fairly frequent and regular consumption of ordinary food, which must comply with targeted dietary requirements.
Nutrition for a set of muscle mass for men and girls
The first point in the athlet menu goes are rich in well-digest. This is any low-fat, as well as milk and its derivatives -, cheeses, sour cream, and the like.
And also provide, pasta from wheat solid varieties, black bread, flakes and. Fat. Must refer to the category of useful - this is, first of all, as well as those contained in fatty fish.
The optimal amount of food receptions per day - 5-7 ; This frequency supports metabolism with high speed. Water should be consumed no less than two liters in a day.
Sports nutrition for muscle growth
The modern industry of concentrated food additives for athletes produces various classes of nutrient and stimulating substances.
This additive consists of the main "building material" for the muscles - squirrellocated in optimal for long-term storage form of dry powder. After dissolution, a concentrated protein solution is obtained, which is completely absorbed and used to form new muscle cells. The rate of absorption differences the "fast" and "slow" protein. 
The name is formed from the English "Gain" - "Growth". Geiner is mainly a protein-carbohydrate mixture. Such a composition is focused on the accelerated replenishment of the deficit of the protein and the elimination of energy costs. Three servings Sports Geiner per day is enough to make muscular weight guaranteed even from those who are escalating. Those who are initially inclined to completeness, the heiners are not recommended. Amino acids VSA
Proteins - "bricks" muscles - consist of amino acids. Among them are indispensable, not generated in the human body. Three essential amino acids - leucine, isoleucine and valine, which are particularly effectively stimulated both the recovery and muscle growth, are part of the ACA complex. By chemical composition, this substance is an organic acid containing nitrogen. It actively participates in the energy exchange of muscles and causes an enhanced increase in muscle tissue of skeletal muscles.
Vitamin Mineral Complexes
Vitamin and mineral complexes are needed by bodybuilders due to the specifics of their nutrition: the main emphasis is on high-calorie food, saturated with a protein, which, besides, enters the body often in large quantities. Use moreover, fruits and vegetables in sufficient for "vitaminization" the volume is difficult: the digestion is simply not coping with the load. At the same time, with regular training, vitamins and minerals are required in high dose. To ensure such a dose, vitamin and mineral complexes for training athletes are developed. It should be reversed special attention The fact that, taking into account the physiological differences, targeted complexes were developed - especially for men and separately - for women.
Pre-trial complexes
Pre-trial complexes are designed to make training more efficiently, ensure rapid recovery after loads and enhanced muscular growth. The composition of such complexes includes ten or more components. The most common of them are creatine, BCAA, vitamins and minerals, caffeine and gerana stimulants, a taurine reducing agent. In addition, individual amino acids are added: arginine, which improves the power of the muscles and beta-alanine is a reducing agent and antioxidant for muscle tissue. Polyunsaturated fatty acids
Polyunsaturated fatty acids (PNGC) - an indispensable fats that are not synthesized in the human body, and they come to it exclusively from outside, with food or biologically active additives. The use of polyunsaturated fatty acids when making muscle mass is positively affected by the state of all body, prevents fat deposits. Girls building muscles when choosing a sports nutrition dosage should be held reduced portions Protein, Heiner and Creatine, as well as use only those vitamin and mineral complexes that are intended for them.
How and when to take
The correctly selected sports nutrition mode provides its most efficient combination with the rhythms of the body. The variant of this mode illustrates the table:
| Time of receipt | Protein | Heiner | VSA | Vitamins | Creatine | Pre-trial complex | PNGK |
| In the morning (half an hour before breakfast) | one portion of "fast" (22g) | 5-10 | |||||
| Breakfast | one portion | one portion | |||||
| Dinner | one portion | ||||||
| Half an hour before training | one portion of "fast" (22g) | 5g | one or two portions | ||||
| Soon after training | one portion | 5g | |||||
| Before bedtime | One or two portions of "slow" (22-44g) |
The optimal amount of sports nutrition and the frequency of its reception is selected individually, taking into account the tasks of Athlete and its natural constitution.
Nutrition with muscle set - video
Basic recommendations on how to choose the right sports nutrition for a set of muscle mass, presented in the video material. It is described here and justified the use of the main components of sports nutrition for beginners and for those who are engaged in bodybuilding for more than a year are given options for different budgets and ages.
A wide range of sports nutrition, physiologically correct reception in combination with the natural rhythms of the body and the workout regime allows you to grow muscle mass in the shortest possible time.
Perhaps there are record holders among you who have grown an excellent muscles in a matter of months? Maybe someone met the unexpected difficulties on this path and will warn others? Share your options for conventional and special sports nutrition with us in the comments!