Sports nutrition for gaining muscle mass, rating of sports supplements

Nutritional supplements for muscle growth are one of the main causes of controversy and debate in the world of bodybuilding.

Some athletes rely only on their experience and observations, while others are associated with an entire industry, much of which is based on lies. Not to mention advertisers trying to convince potential buyers of the effectiveness of certain methods in order to sell their products.

Many people are convinced that every nutritional supplement on the market is loaded with steroids. Most people, when purchasing dietary supplements for weight gain, are interested in whether they contain steroids. The open sale of anabolic steroids has become a real cause for concern. To make the right decision regarding the purchase of a package of sports nutrition, you need to carefully study the composition, the effect of the ingredients and not pay attention to advertising. Never buy products influenced by the noise of other people's opinions!

Look at the ingredient label to learn more about each ingredient.

Tip: Never make a purchasing decision based solely on the product name and description, as this part of the label is specifically designed for selling purposes. In addition, you should not buy sports nutrition for quick weight gain just because this complex is advertised by a professional bodybuilder.

Check the ingredient list on the back of the package. Copy the main names and search for descriptions of their properties and actions on Google, preferring trusted, authoritative resources. Look at certain scientific studies that prove the effectiveness of a particular product.

Each ingredient should be listed with its dosage, and the nutritional panel should reflect all information related to the product. Give preference only to those products that meet your needs and goals.

Protein powder

By and large, this ingredient will definitely bring results. Protein is necessary for any man, no matter how active he is in sports, and is suitable for both beginners and experienced athletes.

Protein is the most important macronutrient for increasing the rate of lean muscle mass gain. The product in powder form is very simple and easy to prepare. By consuming protein powder, you get the required amount of protein and calories, which allows you to achieve your goals and replenish essential nutrients. The best quality powders are made using the best protein sources, such as whey and casein, or a combination of the two. Whey is a quickly digestible protein, while casein is a protein that will take a little longer for the body to process.

However, this is not something to worry about. The only time when this is important is during sleep, since the slow absorption of protein compensates for the catabolic process and promotes protein synthesis.

If you are faced with a choice of which type is better, give preference to whey protein powder.

In the modern world, most people, due to excessive busyness and bustle, do not have time for proper nutrition. One of the best solutions to this problem is to take a protein shake with you to work, school or on the road to snack on in your free time.

To calculate this, you can use the following formula: 1-1.5 g of protein per pound (453 g) of body weight. In some cases, depending on your weight, you may need more protein. Two or three servings of a protein shake per day will help you gain the necessary muscle mass faster. However, do not forget about natural sources of quality protein. There are many foods that should also be consumed.

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:

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

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.

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.

Amino acids BCAA

Branched-chain amino acids have a unique structure, hence the name. There are three types: leucine, isoleucine and valine. These three amino acids are the main components of protein and make up more than 30% of skeletal muscle (striated) tissue.

Read more about what bcaa is by following the link.

By consuming proteins (regardless of sources), it enters the liver and is broken down into components in the form of amino acids. The amino acids then enter the muscle tissue, promoting muscle recovery and growth. Although split-chain amino acids bypass the liver and go directly to the muscles, they are used as energy in the absence of glycogen and help speed up the recovery process and increase mass gain.

BCAA is one of the best supplements that should complement the sports nutrition program of any athlete and bodybuilder. Her rating among athletes is very high.

Anyone involved in sports should master the following basic concepts:

Anabolism is the process of synthesis of new substances and structural compounds that promotes the renewal and growth of new tissues, including muscle tissue. This process takes place at rest or under the influence of special substances such as growth hormones, steroids, peptides, as well as amino acids and proteins.

Catabolism is the process of destruction of various substances or structures. Due to the breakdown of complex substances, simple ones such as amino acids and glucose appear. The catabolic process, which promotes the breakdown of protein into amino acids, is provoked by overwork, excessive workload, stress and tension, hunger, etc.

Training leads to catabolism, so every athlete should understand the importance of recovery. There are various options. One of the best ways is to consume BCAA, some creatine and carbohydrates. BCAA can be taken before training, and after exercise, be sure to drink a protein shake.

Best Supplements for Mass Gain

There are many types of sports nutrition on the market. It’s easy to get lost in the assortment, and here a list of proven supplements with proven effectiveness will come to the rescue.

The protein ranking for athletes is as follows:

Ultimate Nutrition Iso Sensation 93 is the best whey protein, contains 93% protein;
Ultimate Nutrition ProStar Whey Protein – contains 84% protein, but is affordable;
Optimum Nutrition 100% Egg Protein is the best egg protein, just one scoop of powder will provide the body with 24 g of protein;
BioTech Izo Whey Zero is a high-quality whey isolate at a very reasonable price, contains 84% protein;
Optimum Nutrition 100% Whey Gold Standard is an excellent product that contains not only protein, but also a sufficient amount of BCAA and glutamine in one serving.

The listed products can be purchased at any sports nutrition store. They have been on the market for a long time and have won the trust of consumers.

Top 5 gainers for bodybuilders:

Trec Nutrition Hard Mass – contains proteins and carbohydrates in equal proportions;
Optimum Nutrition Pro Gainer – the product contains 35% protein and 54% carbohydrates, suitable for people with a thin build;
Mutant Mass XXXTreme 2500 is a rapidly gaining popularity gainer from a Canadian manufacturer, additionally containing a large amount of amino acids, minerals and vitamin C;
Optimum Nutrition Serious Mass – a set of everything an athlete needs: proteins, carbohydrates, vitamins, amino acids and creatine;
Dymatize Elite Mass Gainer is a decent mass gainer with 37% protein and 50% carbohydrates.

The best creatine is considered to be 100% Creatine Monohydrate from BioTech. The product has no analogues in terms of price and quality ratio. A slightly more expensive alternative is Ultimate Nutrition Creatine Monohydrate. If possible, it is recommended to choose one of these creatines to improve physical performance and muscle hypertrophy.

When choosing BCAA, you need to pay attention to one of these products:

Optimum Nutrition BCAA 1000 capsules;
BioTech BCAA 6000 tablets;
BioTech BCAA Zero Amino Energy Drink – a powerful pre-workout complex with amino acids, caffeine and B vitamins;
BioTech BCAA Shot 60ml in single dose shots;
Olimp Sport Nutrition BCAA Mega Caps capsules.

You can supplement your sports diet with vitamins, pre-workout complexes and microelements.

Multivitamins

This supplement should be taken by absolutely everyone, regardless of playing sports or visiting the gym. However, bodybuilders and athletes often ignore this product because it does not bring obvious results in the form of rapid muscle growth.

If you have any health problems or lack of nutrients in your body, which can negatively affect the recovery process, muscle contraction and protein metabolism, the results will be significantly worse. If you want optimal results, try to maintain good health. Vitamins are a kind of health insurance.

For continued success in your sport, you need to get all the nutrients you need. However, it is not always possible to choose the optimal set of natural products for a balanced diet. The best option is to choose high-quality multivitamins and complete the full course, adhering to the recommended dosage.

Pre-Workout Supplements

These types of supplements are not that important for muscle growth. However, they help you concentrate and increase the intensity of your workout in the gym. A carefully selected set of ingredients in this sports nutrition helps increase energy levels. They differ in composition. Some contain creatine and are designed to increase intensity and increase activity.

In addition, they help overcome fatigue and allow you to train more actively and for longer. There are many varieties, so you should decide for what purpose you will take them. Some athletes prefer such drugs in limited quantities, taking them only in cases of feeling energy depleted or subject to daily morning training at high intensity. There are versions without added stimulants. Regular use of such products can significantly increase the effectiveness of training.

The main idea is that among the many types and forms of various products, choose a supplement that will provide energy without harming your health, and will also help increase concentration, endurance, strength and activity. You will have to wade through a sea of products in search of the best options. It is advisable to read special reviews and testimonials, paying attention only to reputable online resources. Use the data obtained as a starting point.

Top Supplements for Muscle Growth

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.
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.
Creatine . To grow muscles, consume it before exercise, on rest days and in the morning before meals.
Multivitamins – daily with breakfast.
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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Recommendations and supplementation program

Knowing what the best sports nutrition for gaining muscle mass is, you should understand that taking a sports complex for muscles does not replace a healthy, balanced diet. No supplements can provide the body with all the necessary substances, but they will be an excellent help in the fight for beautiful and sculpted muscles. For men who want to add a few kilograms of lean mass in the shortest possible time, the following recommendations for combining different types of supplements will come to the rescue:

before breakfast – BCAA amino acids + a portion of creatine;
instead of an afternoon snack - a gainer with milk or juice for an ectomorph, whey protein for an endomorph;
3 hours before dinner - gainer or protein.

If a man takes vitamins, they should be taken according to instructions, usually immediately after breakfast. On training days, a portion of creatine is added to the menu before the workout and a portion of protein or gainer immediately after the workout. Otherwise, the diet for muscle gain should be complete and balanced.