5 Sports Nutrition Supplements for Gaining Muscle Mass

Achieving the desired results in sports is not as easy as it seems. Due to the physiological characteristics of the body, an incorrectly designed training program and poor nutrition, active people lose hope of becoming happy owners of a beautiful body. Many people are now pursuing the goal of pumping up and getting rid of excess fat deposits. Nowadays, it is not “dry” bodies that are in fashion, but appetizing and attractive forms. Becoming ripped and muscular without outside help is quite problematic. Supplements for muscle growth can speed up the transformation process. Sports nutrition products are absolutely safe for health. Each position has its own specific impact, so you should approach your purchase responsibly so as not to have the opposite effect. What muscle growth supplements are there on the market today? Read on.

Creatine is a source of energy and a reliable assistant in pumping

What supplements should you take for muscle growth if you feel exhausted after a workout? We recommend including creatine, which is so necessary for the modulation and production of cellular energy. The results of using this sports nutrition product are as follows:

1. Activation of glycogen synthesis.
2. No feeling of fatigue after training.
3. Rapid muscle development.
4. Increased muscle cell volume.

Creatine is very popular among bodybuilders and gym enthusiasts. The supplement activates the forces to the fullest, as a result of which the muscles begin to work several times more intensely than before.

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.

Rate how much you liked the article

Amino acid "Beta-Alanine"

When discussing the topic “Best Supplements for Muscle Growth,” we can’t help but mention cortisol levels. The higher it is, the worse the result. Only effective muscle growth supplements such as products called Beta-Alanine can stabilize cortisol levels. They are sources of nonessential amino acids supplied during the consumption of high-protein foods. After taking sports nutrition, the active production of lactic acid will stop, which causes the following consequences:

• slowing down the transmission of nerve impulses;
• severe fatigue;
• decreased muscle performance.

By combining supplements for rapid muscle growth “Beta-Alanine” and “Cretin”, with active training, you can achieve a gorgeous body in just 3 months (of course, if you are not initially obese).

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.

Whey Protein – Source of Protein and Minerals

In pictures of athletes in the gym, you can often see a shaker with a “miracle filler”. Many people think that there is “chemistry” there, thanks to which they have become so powerful in appearance. In fact, shakers often contain whey protein. Sports supplements for muscle growth or protein sources have nothing to do with chemical composition. Such mixtures compensate for nutritional gaps, produce a restorative effect on the body, are easily digestible and suppress appetite.

Whey protein blends are the most effective supplements for muscle growth. Is this really true? Most athletes will answer the question positively, while others will add a few more sports nutrition items. What are the benefits of these supplements? They provide protein synthesis due to a huge amount of amino acids. If there is a lack of the latter, the muscles will not increase in volume in any way.

When talking about which supplements are best for muscle growth if you have a slow metabolism, it is again worth mentioning whey protein. It improves metabolism, as a result of which calories begin to be burned and the feeling of hunger disappears. Proteins are supplements for muscle growth that improve metabolism and serve as a source of energy, which is so important for athletes.

Basic sports nutrition for weight gain: BCAA, Multivitamins, Protein

In our life we ​​need to be able to distinguish between the main and the secondary, focusing on the first. The same rule is entirely suitable for the sports world, in particular for the field of sports nutrition. Any beginner who has just entered the gym wants to quickly become that big guy on the poster at the front squat rack. It is at this stage that many people think about using additional nutrition. But few people know what exactly is needed. If you fall into this category, then read below carefully.

BCAA

Let's start with BCAA. But why? And here everything is very simple: BCAA is an amino acid complex that consists of three essential amino acids - leucine, isoleucine and valine. In addition, BCAA are the basis that is used in the process of building our muscle structures. The above amino acids cannot be produced by the body on its own, so they can only be obtained through food and additional supplements. BCAA are unique in that the process of their metabolism takes place directly in the muscles. Therefore, they can be safely called “fuel” for muscles.

The main benefits of BCAA are:

• Prevention of catabolism processes;
• Help in gaining lean muscle mass;
• Stimulating fat burning;
• Increased strength and overall endurance;
• Accelerate recovery.

Now it’s no wonder why BCAA is the most popular type of sports nutrition in the world today. If you want to gain quality muscles, become stronger and more resilient, then you definitely cannot do without this type of supplement.

Multivitamins

Today, on the shelves of stores specializing in the sale of sports nutrition, as well as in pharmacies, you can find a huge amount of a wide variety of vitamins and minerals. Each of them is called upon to perform one or another role. But quite often people simply do not have enough money and time to organize a vitamin course.

In this case, resort to multivitamin complexes. This step can be characterized as a long-term investment in your health. These additives have a wide range of actions and can boast the function of replacing other foods. If you want all body systems to work correctly, then taking multivitamins can fully ensure this. Their main advantage is incredible universalism. They are suitable for almost anyone. Athletes, athletes, bodybuilders - absolutely everyone takes one or another vitamin complex. So why don't you start taking advantage of the benefits that a multivitamin can provide?

The main benefits of multivitamins:

• Acceleration of metabolic processes;
• Help with weight loss;
• Strengthening the immune system, bones and tissues;
• Acceleration of recovery processes;
• Proper functioning of all body systems.

But it’s worth pointing out that under no circumstances should you throw natural sources of vitamins and nutrients – vegetables and fruits – onto the farthest shelf of the refrigerator. After all, additives are just additives, in order to complement, and not completely replace.

Protein

So we finally got to the main pillar - Protein. We can say with confidence that this is the best sports nutrition for gaining muscle mass. And many, if not all, will agree with this. By its nature, Protein is an ordinary protein, which consists of amino acids connected together in one chain. This is what makes up the basis of muscle tissue. A positive nitrogen balance is the basis for muscle growth. And this effect can be achieved only when the body has a sufficient amount of protein, which serves as the main source of nitrogen.

Today, there is a sufficient variety of protein types that are chosen based on previously stated objectives. The most suitable protein for gaining muscle mass is whey protein. It is he who has held the palm in popularity for several decades in a row. The reason for this is the high level of effectiveness, the virtual absence of side effects and the relatively low cost.

The main advantages of Protein include:

• Gaining muscle mass;
• Reduction of subcutaneous fat;
• Reducing levels of bad cholesterol;
• Strengthening the immune system;
• Increased strength and endurance;
• Preventing symptoms of overtraining, as well as reducing the recovery period.

If you do not have problems with the gastrointestinal tract and digestion in general, then you can safely purchase Protein. This will help you not only gain new, truly enviable shapes and dimensions, but also strengthen your self-confidence and also make a pleasant impression on the opposite sex. After all, Protein is not only a supplement for gaining muscle mass, but also the key to many doors that were previously locked to you. Don't believe me? Check it out.

The above additives form a sort of “base”. This is the most necessary sports nutrition for gaining muscle mass, which you need to pay attention to first. As you know, without a base there will be no results, even the slightest. Therefore, we strongly recommend that you resort to the use of these products if your goal is to gain high-quality mass, moving to the next stage of your development.

Down with muscle tears or the benefits of glutamine

Working too hard sometimes also does not bring positive results. After overcoming your own strength barriers, you should consume glutamine. This supplement works as follows:

• softens muscle tissue tears;
• activates the fat burning process;
• increases growth hormone levels;
• enriches muscles with nitrogen.

This effect on the body will accelerate the growth of muscle mass, preventing the production of harmful lactic acid.

Creatine monohydrate

One of the first types of creatine monohydrate was called phosphagen. It had to be mixed with grape or apple juice. But because the powder did not dissolve properly, the taste of the juice became worse. However, this supplement worked wonderfully to increase muscle size and strength.

One of the creators of this drug shared several stories about how many companies refused to produce creatine. It has no calories or protein, how can it have positive health effects and help build muscle? They didn't understand the most important thing.

What is creatine?

It's not a steroid. It is found in natural foods such as meat and is part of the ATP energy system, providing fuel for muscle tissue. In the form of a dietary supplement, creatine provides a more concentrated amount, which is much more difficult to extract from natural foods.

Of course, creatine is well known for its beneficial properties such as accelerating muscle growth, increasing strength and endurance. In addition, it fills muscle tissue cells with water and increases their volume. Since this product helps fill cells with water, you need to drink enough fluids.

Since then, new and improved versions of creatine have emerged. Manufacturers sought to improve the quality of absorption of the product and remove possible side effects, such as cramps or swelling. However, new types of products have opened up additional avenues for marketers and advertisers who want to increase sales. Many athletes still continue to take creatine monohydrate and are satisfied with the results. One of the best monohydrates is Creapure ®. It is carefully crushed, easily digestible and of good quality.

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.

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.