The first thing you need to remember: the sports nutrition market is the same trading platform where the laws of marketing apply. Manufacturers will do anything to get you to pay for an “advanced formula,” “secret ingredient,” or just flashy packaging.
The second thing amateur athletes should remember is that no supplement can replace hard work. Gym, swimming pool, stadium, tennis court or ring - you have to work hard to get results. It is equally important to monitor the quality of food, the calorie content and composition of which vary depending on the tasks.
Finally, you need to look again at the compiled training program. These points are the foundation. Only after it has been laid can you move on.
Protein
Protein is the most popular supplement used by all athletes who take their exercise more or less seriously. Taking extra protein “from the can” helps accelerate muscle growth, helping to quickly repair injured muscle fibers.
All whey protein is divided into casein, concentrate, isolate and hydrolysate. Casein is absorbed by the body the longest, concentrate - somewhat faster, isolate - in 15–20 minutes, hydrolyzate - almost immediately after administration.
Casein is good to drink at night, concentrate can be used for cooking (for example, making protein ice cream), but isolate and hydrolyzate are best taken before and after workouts, diluted with water or milk. This way you will protect your muscles from catabolism and help them recover faster.
Of course, if you get enough protein from regular foods or have kidney or liver problems, you don't need to rely on artificial protein. However, it is important to remember that muscles begin to be built only when the body receives at least 1.5–2 grams of protein per kilogram of body weight.
Fish fat
This is the most versatile supplement, the most valuable fatty acids and a powerful immunostimulant of natural origin. Fish oil is prescribed by cardiologists for the prevention of cardiovascular diseases; it is included in the list of auxiliary drugs for the prevention of various forms of cancer.
Fish oil, even if you are not involved in sports and are reading this article for general educational purposes, is best purchased in sports nutrition stores, and you cannot save on it. For an adult man or woman, the daily dosage of eicosapentaenoic and docosahexaenoic acids (namely, they are found in fish oil) should be 2.5–3 grams.
Fast carbohydrates
Fast, or, as they are also called, simple carbohydrates, you need to “wrap up” your workout, unless, of course, it is aimed at intensive fat burning. This means that you can indulge in jam, honey, bananas or sweet yoghurts before and immediately after training. Most of them will contribute to the rapid resynthesis of glycogen after exercise.
If you don’t want to carry food with you to training, you can buy a dry carbohydrate mixture - a gainer, which, although it will not replace a full meal, will be more nutritious than a simple snack.
Creatine
Creatine is the sports supplement with the strongest evidence base. Its regular use leads to an increase in strength and muscle mass. Among other things, creatine is the cheapest supplement you can buy at a sports nutrition store. Today there are different forms, however, if you do not like to overpay for beautiful packaging, it is best to buy creatine monohydrate - the oldest and most time-tested form of release.
Multivitamins
Vitamins and minerals are needed not only by athletes: with vitamin deficiency or mineral imbalance, the general condition of the body worsens, there is an inability to concentrate on mental work and general lethargy.
It is believed that with a complete, balanced diet, you can forget about tablet vitamins. Considering the condition of the soil, environmental problems, and the accelerated growth of fruits and vegetables, such statements are overly optimistic.
By taking all of the supplements listed (or those that you feel are most appropriate for your athletic goals and training), you will be able to recover faster, feel more energetic, and healthier. It is important to remember that using supplements without a balanced diet and hard training will not bring the desired results. But if you follow the regime and choose the right training program, you can overcome stagnation and speed up your athletic progress.
Hello friends! How is your New Year's mood? Has everyone had a lot of snow?) As promised, today I wrote the most practical article possible. It will be useful both for boys who love iron and for girls who dream of a beautiful butt. So that advertising does not motivate you to flush money down the toilet by buying an arsenal of various incomprehensible colorful jars of sports nutrition, I will tell you about the most effective sports supplements that give tangible results. There will be no clear distinction here. There will be sports nutrition for muscle growth, as well as helping to lose weight. The main criterion for my selection is the result.
The short route is not the fastest, and the long route is not the longest. I say this because many novice athletes think that by buying more sports nutrition they will immediately begin to show unrealistic progress.
Quite the opposite often happens. Progress remains unchanged, but money goes down the toilet. This happens, as a rule, through no fault of the newcomer.
How can you not believe the advertising of sports nutrition manufacturers, which promises incredible results from the use of various supplements? Bright jars with images of the TOP bodybuilders on the planet, and even with names like “Super Protein”, “Mega Pump”, etc. they just ask to be bought.
I would like to make one digression:
Sports nutrition is NOT a substitute for a regular, balanced diet. This is just an addition to the main diet.
It might work well as an addition. But don’t think that if you eat only sports drink instead of regular food, then in a week you will become like the Hulk.
If you stop eating regular food, then your body will not need to produce enzymes to digest it, because sports nutrition is absorbed much easier, it will be absorbed without them. Therefore, all the best in moderation.
Sports nutrition that works
What sports nutrition works? Everything! But many supplements are not worth the money that manufacturers ask for them. The effect of some supplements is very subtle, and, frankly, often completely unnoticeable.
Here are some sports supplements that are really worth paying attention to:
- Creatine monohydrate.
- Protein.
- BCAA amino acids.
- Vitamins and minerals.
- Fat burners.
Creatine monohydrate
I talked about this additive in much more detail in the article: . I highly recommend you read it!
Creatine is found in our muscles, glands, kidneys and liver in the form of creatine phosphate. It circulates approximately three grams in our blood every day.
If we talk about some abstract harmfulness of creatine, then there is no need to worry about this, it is an absolutely natural substance that belongs to the class of immins, i.e. is a protein.
Approximately 98% of creatine is found in our muscles. When taking creatine, muscles become more massive, voluminous and strong. Creatine stores water. Muscle fibers thicken due to the deposition of additional protein on their walls, i.e. muscle mass grows.
Just don't get confused. Water does not accumulate between muscle fibers, as happens when taking steroids or cortisone, but inside the muscle fibers, which promotes anabolism (growth) in muscle cells.
Creatine works like this: when the ATP molecule (adenosine tri-phosphate) is oxidized, the energy necessary for the body’s functioning is released. As a result of oxidation, the ATP molecule loses one phosphate atom and turns into an ADP molecule (adenosine di-phosphate).
The amount of ATP contained in the muscles is sufficient for only 10-15 seconds of active work. After this, creatine is needed to replenish ATP reserves. ATP replenishment occurs due to creatine phosphate, which restores the broken phosphate bond and converts ADP into ATP.
It can be taken by both men and women. After all, everyone has ATP?))) It works for about 70% of people. This is due to the fact that approximately 30% of people naturally have elevated creatine levels in their blood.
Why can’t a person engage in intensive work at the maximum level for a long time?
Very simple! This is primarily due to the rapid depletion of creatine phosphate reserves. This leads to the simplest, logical conclusion: additional creatine intake allows us to work harder and longer than usual.
Can you get creatine from regular food?
Yes! Can! The only problem is that to get the daily requirement of creatine (5-6 g per day) you need to eat about 4 kg of meat. This is very harmful because... In addition to creatine, you will greatly overload your digestive system, greatly increase your cholesterol and fat levels, and your kidneys will also be overloaded with other proteins that the body cannot absorb. Can you imagine if this happens every day?
This is why it is advisable to take creatine in concentrated form.
In what form should creatine be taken?
In general, there is no difference in what form creatine enters your body. The main thing is not to overpay, buy CREATINE MONOHYDRATE! It's the monohydrate.
It doesn't matter in what form. It is available both in white, odorless powder, and in capsules, for example. I find it much more convenient to take it in powder. It turns out cheaper.
Why am I focusing so much on monohydrate? It’s all because sports nutrition manufacturers are now trying to fool their brains with newfangled names and useless “super-working” transport systems.
The transport system is what helps deliver creatine into the blood as quickly as possible, but the trick is that creatine is best absorbed and transported when the level of insulin in the blood is maximum.
Insulin (transport hormone) is produced to lower blood glucose levels. Those. all “transporters” (transport systems) are, in fact, just fast carbohydrates (sugars) that increase insulin levels to transport creatine.
In short, if you buy creatine with transport systems, you will pay 2-3 times more simply for adding, roughly speaking, glucose to creatine monohydrate. Do you need it?
Many people advise taking creatine starting from the so-called phase. "downloads". Those. take 20 g of creatine per day for a week, and then simply maintain your creatine level by drinking 5 g (one teaspoon) per day.
I think there’s no need for this! Swedish scientists conducted an experiment, the essence of which was that they collected two groups, one group took creatine with a loading phase, the other without it. After a month, the level of creatine in the blood of all people from the two groups was the same, increased by 20%.
I'll tell you for myself. I took creatine monohydrate both ways. I didn't feel any difference. Then is there any point in translating the product?
Creatine dosage regimen:
- Take creatine 5 g (one teaspoon) either immediately in the morning, on an empty stomach with sweet (grape) juice, or 30-60 minutes after training.
- If you miss one dose of creatine, it’s okay, just continue taking it further according to plan. It accumulates cumulatively in the body and reaches the required concentration (about 8 g) within 2 weeks.
- It should be taken in cycles. Although the creatine molecule itself is very small and is unlikely to cause problems for the kidneys, people in white coats still recommend taking it for 6-8 weeks, and then taking a break for 2 weeks. I do the same.
Protein
I will not describe protein in detail in this article, because... We have already considered this issue. It’s better to consider how to take it correctly.
Now my goal is to tell you why protein is a working supplement that brings results.
Protein is produced in dairies from whey left over from, for example, cheese or cottage cheese, dried, flavored and poured into colorful jars or bags. In fact, IT'S JUST PROTEIN, but easier to digest.
It can be used to compensate for the lack of protein in the diet. It's also very convenient. Instead of a portion of food, just stir the protein in milk or water and drink a delicious cocktail.
You should not completely replace food with protein “from a can,” but as an ADDITION to the main diet, it is a good helper.
Both girls and boys can drink it. Naturally, there are no contraindications. Eat often and drink a protein shake a couple of times a day.
Protein intake regimen:
- Drink rapidly digestible protein (whey - WHEY) 2 hours after getting up and immediately after training, 1-2 scoops (30-60 g) with 200-300 ml of water or milk. I advise you to read my very powerful article about...
- Drink moderately digestible protein (eggs, beef) between meals during the day.
- Slowly digestible protein (from cottage cheese (Casein)) drink at night, before bed.
In fact, in most cases, a complete protein containing all of the above types of protein will be more than enough for you.
Amino acids BCAA
BCAA are branched chain amino acids. Particularly indispensable for drying and for vegetarians, because they need to monitor their amino acid profile more closely due to the lack of animal protein in their diet.
BCAAs restore the energy potential of the cell after exercise so that the cell can begin “construction” of new contractile elements.
These amino acids include three amino acids:
- leucine;
- valine;
- isoleucine;
Many studies have been conducted that have proven the real effectiveness of BCAA amino acids, namely:
Quote from the conclusion:
“When adding BCAA (76% leucine) to daily protein doses, it was possible to increase the amount of lean muscle mass, increase the strength performance of athletes, and decrease the level of muscle proteolysis. The amount of fat in the body has decreased” Here is a link to the study.
Here is another interesting conclusion from one study:
Quote from the conclusion:
“Essential amino acids accelerate muscle protein synthesis, but the introduction of non-essential amino acids for these purposes, as the experiment showed, is not necessary. The greater the dose of administered BCAAs, the greater the anabolic response was obtained.” Here is a link to the study.
As a rule, on banks with amino acids the ratio of these amino acids in relation to each other is indicated.
For example, the very common 2:2:1 ratio would translate in absolute terms to 5 g of leucine and valine, relative to 2.5 g of isoleucine.
The individual characteristics of digestion and absorption for each person are so specific that it is impossible to choose a universal working BCAA supplement for everyone, but there are still general recommendations on the peculiarities of their intake, which I will discuss later.
BCAA amino acid intake regimen:
- NEVER take BCAA on an empty stomach!
- Take 15-20 g of BCAA during and after training. During training, it is more convenient to take amino acids in the form of a powder dissolved in water.
- Sometimes you should take BCAA before training to eliminate the possibility of insufficient glycogen in liver cells.
Vitamins and minerals
Vitamins and minerals are involved in almost all metabolic processes in the body. We should try to get as much of them from food as possible, but at present there are not so many of them in food, because... vegetables and fruits undergo various types of cleaning and disinfection. Various growth stimulants are also used to grow them, but that’s not about that now.
As a rule, every person involved in sports needs to take these microelements from additional sources.
There are excellent specialized vitamins for athletes sold in sports nutrition stores. Another thing is that they are increasingly being counterfeited, so buy vitamins either in large, specialized sports nutrition stores or at a pharmacy.
Pharmacy vitamins have a much lower concentration than special ones, so it makes sense to double their dosage.
The most important among vitamins is. Not only because of its ability to stimulate the immune system, but simply because it is vital because... its deficiency causes scurvy (sorbut).
Recommended intake of amino acids, vitamins and minerals:
- Everything is very simple. The main rule: DRINK VITAMINS IN THE MORNING, AND MINERALS AT NIGHT.
- Buy vitamins and minerals at large specialty stores or pharmacies.
There are some other very interesting supplements that work great and are available in almost EVERY PHARMACY, such as adaptogens, glutamic acid and enzymes, etc. You can read about them in VERY DETAIL in my article about.
Fat burners
They really work well when combined with proper nutrition. EXACTLY IN COMBINATION! Fat burners will not replace proper nutrition aimed at reducing body fat. They really work, but at the same time you need to control your diet. As a rule, it should be aimed at losing weight. and are the best options in my opinion.
Fat burners work, but give a temporary effect. They only bear fruit while you're taking them, so you probably don't need them!
They are used, as a rule, for drying, when it is necessary to show a short-term result. Typically, their use is advisable for professional athletes in order to achieve competitive shape.
There are drugs and supplements that are prohibited by Russian law (for example, ephedrine). I won't consider them. I will also not consider drugs that interfere with your endocrine system. I will consider only those that are safe for your health and, if desired, can be purchased without any problems.
- Caffeine and guarana
They stimulate the central nervous system (CNS) and the production of nor-adrenaline, which triggers fat burning in our body.
Guarana is the same as coffee, only guarana beans contain twice as much caffeine as coffee beans.
The positive “invigorating” effect of these supplements has been proven, so if an increased dose of caffeine is found in the blood of an Olympic athlete, he will be disqualified for doping.
- L-Carnitine (L-Carnitine)
You can easily find this supplement in any sports nutrition store. Carnitine does not burn fat on its own, but it greatly facilitates this process when you are on a diet (without a diet there will be no benefit).
In other words, it helps the body use fat as energy. It also increases the digestibility of food by increasing the secretion of enzymes involved in digestion.
Regimen for taking fat burners:
Caffeine: 3-6 mg of coffee per kilogram of body 30-60 minutes before training.
L-Carnitine: from 0.5 to 5 grams per day in the first half of the day (morning, lunch and before training)
conclusions
- sports nutrition is only an ADDITION to the main diet;
- Creatine Monohydrate is worth buying because... it is inexpensive (500 rub. 500 g, on average), but gives a very noticeable effect;
- protein can be a good help in replenishing the daily protein requirement, but if you can eat well (6-8 times a day), then there is no particular need for protein;
- BCAA amino acids work great, but they are a very expensive protein per gram. They are especially necessary for drying and for vegetarians;
- vitamins and minerals won't hurt anyone. A good thing, although there is a lot of controversy about the digestibility of “tablet” supplements;
- Fat burners only work in conjunction with a diet. If there is no diet, then do not expect any weight loss;
That's all, friends. Now, I think you will be able to choose sports nutrition for muscle growth or weight loss without any problems. If you have any questions, I will be happy to answer everyone in the comments.
Build your muscles, transform your body and life.
P.S. Subscribe to blog updates. It will only get worse.
With respect and best wishes,!
Today, almost any beginner who crosses the threshold of the gym begins to worry about the question of what to eat so that the results in the gym grow by leaps and bounds.
How a beginner should eat is a question that requires careful consideration, and not only in terms of sports supplements, it is important what natural foods rich in protein will provide adequate nutrition for muscle growth.
As a rule, before starting training, a novice athlete thinks about purchasing sports nutrition; naturally, it cannot be otherwise, since no one has canceled the myths about the magical properties of protein or gainer, the abundance of online sports nutrition stores and advertising promising maximum progress in 6 weeks, also left their mark.
It could not have happened without quotes, which already at the first introductory training, akin to a general practitioner, writes out a prescription from the list of vital sports nutrition products that can only be purchased from him at very “favorable” prices.
Sports nutrition for beginners or nutrition for muscle growth
To begin with, without going into deep details, so as not to confuse a beginner, we will define what sports nutrition is and consider the main types of sports nutrition products.
Sports nutrition– these are specially developed food products rich in protein, as well as products of special composition, which are produced as a source of additional nutritional elements, vitamins, amino acids, various endocrine stimulants and means for strengthening joints and ligaments, for people involved in sports or leading an active lifestyle.
The main goal and task of sports nutrition is to improve the quality of life of an athlete, thereby sports nutrition is designed to help improve athletic performance, improve health, and normalize body weight.
Dietary Supplement Categories
Protein-rich foods (Proteins) – whey, milk, egg, casein and soy, as well as complex proteins, combining several types of proteins at once
Carbohydrate-protein mixtures (gainers) – may have different percentages of protein and carbohydrates, usually on average 30\70, respectively.
Amino acids – complex, BCAA (Branched Chain Amino Acids) – branched amino acids, and individual Glutamine, Arginine, Lysine, Alanine, Taurine.
Special preparations – fat burners, preparations for joints and ligaments, vasodilation, energy drinks and ATP batteries, etc.
This is, of course, not the entire list, because the sports nutrition industry market does not stand still, new products appear every day, created through many years of scientific research, but we will leave this for another time, today we are considering only the most important and necessary products in the diet of a beginner in iron sports.
We have looked at the main types of sports nutrition, now we will look at sports nutrition for beginners, and what a beginner should eat.
The answer is simple - a beginner in the gym needs to eat; quality nutrition is a mandatory and necessary condition for progress!
Everyone needs to eat, both people who are not involved in sports and athletes, and it doesn’t matter whether you are new to the gym or a pro, only the portions differ.
Let's look at the portions, depending on gender, body type and lifestyle, each human being needs a certain amount of useful substances to maintain vitality, which are contained in natural products, and some are even produced by the body itself.
If, for some reason, the daily food intake cannot provide the human body with the necessary amount of nutrients, various supplements come to the rescue, and this is where we remember about sports nutrition.
According to scientific definition, people are divided into somatotypes, in general terms they are:
Ectomorphs – thin and have difficulty gaining muscle mass
Mesomorphs – naturally athletic and muscular, but also prone to gaining excess weight
Endomorphs
– prone to obesity, have a slow metabolism 
For each body type there is a separate training strategy and diet, but this is if your body fits the classic definition, which is actually very rare. Therefore, for each person you need to individually select both a training program and a nutrition plan, and it is better to do this yourself, having thoroughly studied your body over many months or even years spent in the gym. No trainer will study your body better than you.
At the initial stage of training, regardless of body type and goals, the main tasks in the gym are:
The nutrition of a beginner jock or fitness cutie has its own characteristics, regardless of body type. Beginners with strength training need a balanced diet and foods rich in protein, for starters, you can start with 2 g per 1 kg of your own weight per day, then with increasing fitness and appetite gradually increase to 3-4 g. per kg of weight.
As for carbohydrates, everything is individual, the recommended norm is from 2 to 7 grams per 1 kg of body weight, depending on the volume and type of training, as well as the goals set. If the goal is fat burning, then 2 grams will be sufficient. carbohydrates per kg of weight, and if you work for weight, then the amount of carbohydrates per kg of weight can reach 7 or more grams.
Where do we get all these grams per kg of weight?
Everything is quite simple, all the necessary proteins and carbohydrates are found in natural products.
The best natural foods rich in protein - eggs, cottage cheese, meat, poultry, fish, dairy products
the best natural sources of carbohydrates are various cereals and cereals, baked potatoes, bananas and other fruits, wholemeal black bread, durum pasta.
You are probably asking, where is sports nutrition here, since the article is about it? That’s right, the article is about what sports nutrition to choose for a beginner training in the gym, and the best sports nutrition for a beginner is natural products.
Rating of the 5 best natural products in the categories of proteins and carbohydrates, in terms of availability and quality:
Protein-rich foods 
- A chicken egg is the cheapest source of protein with the highest degree of digestibility, the so-called reference protein. 1 whole egg contains 5-7 grams. squirrel.
- Natural cottage cheese is the best source of casein protein and has a higher degree of digestibility than meat. It takes quite a long time to digest, so it is ideal to use before training and before bed. The largest amount of protein in low-fat 0% cottage cheese is 18 g. protein per 100 g. product.
- Chicken breasts - a classic diet for athletes, 100 g. contains 23 g. protein and in addition a set of vitamins, micro and macroelements
- Fermented milk starter - not every adult body can accept milk in large quantities, so we chose sourdough; fermented milk starter also contains a huge amount of beneficial bacteria that have a positive effect on the body’s immunity and stomach microflora. 1 liter of starter contains 30 grams. squirrel, which is not bad at all, especially in the summer when you are thirsty.
- Tilapia is a fish that contains as much as 26 grams. protein per 100 g. product with a minimum amount of fat, as well as many useful elements. You can find it in any fish store.
Carbohydrate-rich foods 
- Buckwheat is the queen of porridges, this product bears such a proud name, and it’s hard to argue; buckwheat contains large quantities of vitamins B2, B6, B1, a lot of iron and magnesium. In 100 gr. boiled buckwheat contains 20 grams. carbohydrates.
- Rice is a pairing for chicken breasts, the same classic diet for athletes, contains vitamins B2, B6, B1 and a lot of fiber. In 100 gr. boiled rice contains 28 grams. carbohydrates and 2.6 g. squirrel.
- Bananas contain fast carbohydrates, so it is ideal to eat before training to quickly obtain the necessary energy and after training to close the “carbohydrate window”. Bananas are rich in potassium and magnesium, vitamins B6, B12. One medium banana contains 40 grams. carbohydrates
- Nuts are an ideal snack for an athlete and a storehouse of vitamins and minerals. On average, nuts of different types contain 16-30 grams. carbohydrates per 100 g. product.
- Durum pasta contains a low glycemic index, no more than that of buckwheat and rice, but it is high in calories and is well suited for nutrition during the period of weight gain. Contains 30 g. carbohydrates and 5 gr. protein per 100 g. cooked product.
Now let’s take for example a man weighing 75 kg who decided to work out in the gym and wants to become bigger and stronger, as mentioned above, at the initial stage 2 grams will be enough. protein per 1 kg of body weight, you get 150 grams. protein per day. In terms of carbohydrates, it will be about 375 grams. in a day.
Let's make an approximate daily nutrition calculation based on product ratings:
Proteins: 2 eggs - 12 gr., 1 pack of cottage cheese 0% - 40 gr., 2x150 gr. chicken breast – 69 gr., 1 liter of sourdough – 30 gr. Total – 151 gr. squirrel
Carbohydrates: 300 gr. boiled buckwheat – 60 gr., 300 gr. boiled rice - 84 gr., 2 bananas - 80 gr., 300 gr. boiled pasta – 90 gr. Total – 314 gr. carbohydrates
In this case, we received the required amount of protein and carbohydrates exclusively from natural products and, as you can see, we did without gainer and protein.
You can create your own sports menu based on your goals and objectives, cut carbohydrates if you want to lose weight, add more if you gain weight. Select protein products to suit your daily protein intake.
Sports nutrition for beginners: pros and cons
Should I resort to nutritional supplements or are natural products sufficient?
In this article, we wanted to show you that sports nutrition is not a panacea and you can get the nutrients your training body needs from natural products. Therefore, first, review your diet, whether it contains foods rich in protein in sufficient quantities, whether there are enough carbohydrates, and create your first sports diet.
Start eating right, because sausages and ham are not a source of protein, they are a source of fat, and only then start surfing the Internet in search of sports nutrition.
If for some reason you cannot get the required daily amount of proteins and carbohydrates from natural products, then use sports nutrition or even.
For beginners training in the gym, the following scheme for taking sports nutrition according to body type is suitable:
Endomorphs– protein after training and at night, preferably complex protein after training, casein at night, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.
Ectomorphs- gainer as a second breakfast and after training, protein during the day and at night, preferably casein protein before bed, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.
Mesomorphs– whey protein after training and casein protein before bed, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.
At this stage of your training activity, perhaps this assortment of sports nutrition will be enough, you can add multivitamins in courses and the complex for a beginner is ready.
Remember, no sports nutrition, regardless of brand and cost, can replace natural products!
Sports nutrition is just nutritional supplements, not miracle drugs; all results are achieved solely by your hard work in the gym, proper natural nutrition and regimen.
The best on the site
Publication date: 05/26/2014 © site
“Having muscle mass is better than not having it!” Bold endeavor, right?
Perhaps not the entire audience of the site Rocket Nutrition agree with her, because many can rightly say: “Muscles are not important if there is no visible result from them!”. This is partly true, but wait, if your goal is functionality, strength and endurance - you still need to think about muscle mass! Perhaps, of course, not to the same extent as the guys who set themselves the goal of simply having a beautiful body think about it, but still!
In this material we will analyze the top 3 supplements for muscle growth. For those who want to become stronger and more resilient, this will be a useful material, and for those who, with the beginning of the cold season, are thinking about starting a “mass-gaining cycle,” it should become truly invaluable!
When the cold season approaches, many people think about starting a mass-gaining cycle, and rightly so, as this is a great time to focus on gaining muscle mass and becoming a little stronger.
Proper mass gain involves the correct ratio of calories received, sufficient protein intake and an effective training plan.
The judicious addition of sports supplements to your diet will also effectively help you gain muscle mass.
There are many different supplements on the sports nutrition market that promise phenomenal results. I don't really trust these big claims because they aren't backed up by research or years of training experience. Therefore, my top supplements will be based not only on my personal experience over many years, but also on the results of numerous tests.
So, I present to you the top 3 sports nutrition supplements that will definitely help you activate muscle growth:
1. Creatine
Creatine increases the abilities of your creatine phosphate, energy system and anaerobic system. Simply put, it increases strength, endurance, and recovery between sets. To put it in a very simple way: you can do nine squats in a set instead of eight.
A very important aspect of taking creatine is that it increases your training volume in terms of days, weeks and months. And here everything is the same: more training volume - more muscles.
Looking at the science, creatine appears to be the most effective and best proven supplement available on the sports nutrition market for improving anaerobic endurance and body mass.
There are about hundreds of studies related to the ergogenic effect (increasing the efficiency of performing exercises) of creatine. Approximately 70% of them reported an increase in training endurance, while no studies indicated an ergolytic effect of creatine (impaired performance).
In both the short and long term, taking creatine improves the quality of your workouts, which leads to 5-15% increase in strength and performance gains. In addition, almost all studies show that proper use of creatine increases body weight by 1-2 kilograms in the first week after taking it.
in the report International Society of Sports Nutrition, the authors indicate:
“The vast amount of research conducted with positive results from creatine monohydrate supplementation leads us to the conclusion that it is the most effective nutritional supplement available today for enhancing high-intensity exercise and building lean muscle mass.”
A recent study found optimal regimen for creatine use, which increased creatine in muscles by 10-40%. According to this scheme, it is necessary to consume creatine at approximately 0.3 g. per kilogram of body weight during the first 5-7 days. This intake period is called the “loading phase.” For example, if you weigh 70 kg, then you need to consume approximately 20 grams. creatine 5 g. for each appointment (4 times a day).
After the end of the “loading phase” (5-7 days), you need to take 3-5 grams of creatine per day. In the same study, an experiment was carried out without a “loading phase” and cycling of creatine intake, this regimen did not show such effective results in maintaining optimal creatine levels in muscles.
Taking creatine is not an urgent need for everyone who works out in the gym, but if you want to increase the efficiency of work in the gym, and, as a result, the result of your workouts, then creatine is the optimal supplement in terms of price/quality ratio.
Conclusion:
1. Taking creatine is completely safe.
2. The effectiveness of this supplement has been proven by numerous independent studies around the world.
3. The supplement is sold at affordable prices and is available to most practitioners.
note
On our website you can purchase Creatine MAX with a transport system. What is a transport system? The transport system allows creatine to be absorbed 100%, you can be sure that all nutrients will go directly to your muscles!
IN Creatine MAX from Rocket Nutrition uses a “smart transport system” consisting of arginine, glutamine, taurine and citrilline.
Additionally, 5 grams per serving of micronized creatine monohydrate. And the excellent taste of grapes - it's worth trying!
2. Beta-alanine
One of the leading theories of muscle fatigue is accumulation of hydrogen ions in muscles(as a result of a decrease in pH). Beta-alanine is an amino acid that helps contain excess hydrogen in the muscles, as a result, it helps to increase the performance of the anaerobic energy system.
There are a number of reliable studies showing that beta-alanine has a positive effect on physical performance. One study found that taking beta-alanine before exercise increased the number of reps performed in a set by an extra few. For example, if you're training in the mid-rep range (8-15 reps), then you can count on 3 more reps per set. Beta-alanine also improves performance in interval training and sprinting.
Interestingly, creatine and beta-alanine work separately from each other, and if you use them together (or with a short interval), you get double boost of productivity. How does this happen? There are two anaerobic systems that are responsible for energy sources when working in the gym: the phosphagen (quick response system) and the glycolytic energy system.
Creatine helps the phosphagen system function, while beta-alanine increases the capacity of the glycolytic system. Therefore, if you have the opportunity, drink a serving of creatine and beta-alanine together.
Recommended daily dose of beta-alanine: 2-5 grams. Just like creatine, the effectiveness of taking this supplement does not depend on the time of day it is taken, so you can take it at any time convenient for you.
When taking beta-alanine, you may feel a tingling sensation - this is a normal situation, you should not worry.
Conclusion:
1. Beta Alanine Helps You Perform More Reps as It Delays Muscle Soreness
2. It is better to use it together with creatine, in which case you get double results
note
A large dosage of beta-alanine is contained in the Energy BCAA product from Rocket Nutrition- 1.5 grams per serving. Beta-alanine in Energy BCAA works in synergy with citrulline And BCAAs.
Also, the product contains working dosages: l-carnitine, taurine And green tea extract. This is an excellent energy complex that helps cope with muscle fatigue during training.
You can purchase this product directly on our website!
3. Protein
Let's face it: if you want to build lean muscle mass and don't get your daily dose of protein (1.5 - 2.5 grams per body weight), then you risk not materializing the results you earned in the gym. Of course, you can surround yourself with protein foods and wake up and fall asleep to the sounds of cooking chicken breast, but it is much easier and more convenient to help yourself and drink a couple of protein shakes a day. Moreover, in high-quality protein you will find a complete amino acid profile.
Whey protein is a protein source derived from milk. More recently, whey protein has become even more popular among athletes as a direct dependence of the increase in athletic performance on protein intake has been proven. It provides a rich amino acid profile, including a number of essential amino acids such as branched chain amino acids.
There is an extensive scientific base showing the effectiveness of whey protein in increasing strength and muscle mass. Of course, the results are not entirely clear, but there is a significant body of evidence that suggests whey protein increases both strength and muscle mass.
Also, recent studies have shown that the amino acids that make up whey protein activate cellular signaling pathways, in particular MTOR, responsible for muscle protein synthesis and muscle hypertrophy. Apparently this is due to the high concentration leucine in protein.
A single protein intake varies in the range of 20-30 grams. Experts recommend taking protein immediately after a workout, but you can drink a protein shake at other times, depending on your daily protein intake and body weight.
Conclusion:
1. Whey Protein is an Excellent Source of Bioavailable Protein
2. It is high in BCAA content
3. The main thing is to choose a quality brand and then your progress will be noticeable in the very near future
note
If you are looking for quality protein, then be sure to take a closer look at SUPERSTAR Whey Protein. In our protein we use two sources: concentrate (classic) and isolate (highly purified protein).
The best amino acid profile on the market and the absence of harmful sweeteners and preservatives.
Choose sports nutrition wisely, as it can make a tangible contribution to your progress in sports!
Hi Hi! Today we will try to understand the variety of supplements that allow you to build muscle mass. Those who have just started training easily get lost among the shelves of specialized stores filled with cans with names that are still unfamiliar. Without sufficient experience, there is a high risk of buying into advertised “dummies” that will not bring any effect, but will force you to waste money, nerves and time. I will help you understand what sports nutrition for muscle growth is right for you, how to choose and use it correctly.
What we call muscle growth scientifically sounds like “hypertrophy of muscle tissue.” It occurs when muscle fibers are injured by intense physical activity. To restore integrity, the muscle cell increases the number of myofibrils (contractile structure consisting of actin and myosin proteins) and sarcoplasm (nutrient fluid between muscle fibers, contains proteins, glycogen). It turns out that the response of muscle tissue to stress is protein synthesis. The more it is produced, the stronger the muscle grows.
The following factors influence protein synthesis:
- Sufficient supply of protein from outside.
- Energy. This process is energy-consuming; it requires a lot of “fuel” - glucose, which is formed during the breakdown of glycogen in the muscles. Creatine phosphate and fatty acids also serve as a source of energy.
- Amino acids. The main building components of protein.
- Hormones. Anabolic hormones (androgens) trigger the process of myofibril synthesis. An increase in testosterone levels in the blood occurs as a result of stress achieved by physical activity.
Is sports nutrition really necessary?
It would seem that if you understand how muscle mass grows, you can simply follow a diet that includes the necessary substances. There is one “but” - even with a proper and balanced diet, it is impossible to achieve the required ratio of proteins, fats and carbohydrates in combination with microelements, vitamins and other necessary substances for an athlete.
Building and preparing the perfect menu will take all your time, including hours of training. Sports nutrition is a convenient alternative that provides the body with... The main thing is not to thoughtlessly accept everything, succumbing to advertising advice. Only one can correctly select the required complex.
Advantages and disadvantages of sporpitis
We have already identified the main advantages - convenience and balance. But they are not the only ones. The benefits of sports nutrition include:
- Increased training efficiency and increased endurance.
- Accelerating metabolic processes, burning fat deposits during exercise.
- Appetite control.
- Improving the body's condition through the correct dosages of vitamins, micro- and macroelements.
- Helping the body adapt to intense training and recover from it.
There are many opponents of sports nutrition. Beginners often hear stories about how it causes breasts to grow, the liver to fall off and libido to decrease. These stories arose due to ignorance. Firstly, do not confuse sports nutrition and doping. The first is a natural addition to food that helps maintain the balance of nutrients. Doping is a pharmaceutical product that allows you to achieve unprecedented heights in sports that are impossible for an ordinary person. And this often costs athletes their health.
Secondly, the use of sports nutrition requires a competent approach. If you have chronic kidney, liver, or metabolic diseases, consultation with your doctor is required before starting training.
The disadvantage that is difficult to argue with is the price. Yes, good sports nutrition is not cheap, but you pay for quality, effect and health.
How to choose the right sports nutrition?
Today the sports nutrition market is even oversaturated with products. In order not to get lost in this diversity, you must adhere to some rules.
What should you pay attention to?
- Initial data. Age, gender, body type, your training experience and desired goals are taken into account. I recommend consulting with a personal trainer and nutritionist who can help you create an individual sports nutrition package.
- Manufacturer. It is advisable to choose products from proven manufacturers that have been on the market for at least 3 years. The leaders in the production of high-quality sports nutrition are companies from Germany and the USA.
- Place of purchase. To avoid running into counterfeit food, you should buy food in specialized stores and from official suppliers who provide all the necessary documents and quality certificates.
Reading the label:
- Mandatory control of expiration date.
- Flavors. To improve the taste, manufacturers add flavorings to sports nutrition. You should choose food that contains natural flavor enhancers so as not to cause allergic reactions.
- Compound. Monitor the amount of active ingredients in supplements so that when they are combined, the body does not become oversaturated.
Rating of the best supplements for muscle growth
We've come to the most interesting part. I will try to highlight the most effective nutritional supplements for muscle growth.
- Protein. It is an axiom that protein and rapid muscle growth are interconnected. Proteins are divided into fast (whey, whey), slow (casein, casein) and complex. Whey is absorbed quickly and is more actively involved in anabolic processes. Casein proteins gradually provide the body with energy and building materials. This type is great for gaining lean muscle mass.
- Gainer. A mixture of proteins and carbohydrates. and rapid replenishment of energy potential. Not suitable for endomorphs, because... their carbohydrates contained in the gainer will go into fat deposits. Recommended intake: an hour before training and immediately after, on rest days, 1 serving per day in the morning.
- Creatine. One of the favorite substances in bodybuilding and. Converted in the body to creatine phosphate, the most important source of energy for muscle fibers. Increases strength, endurance, helps the growth of muscle mass. Dosage – 5 grams of dry matter per day.
- BCAAs. A mixture of three amino acids - isoleucine, valine and leucine. Participate in anabolic processes occurring in muscle tissue. These essential amino acids are most consumed by muscle tissue. Taken before and after training.
- Amino acid complexes. Everything here is the same as with BCAA - they stimulate protein synthesis, promoting active growth of muscle mass.
- Vitamins and minerals. They help the body easily tolerate stress and help improve metabolic processes. It is important to remember that an excess of vitamins is just as bad as a deficiency, so the daily dose must be carefully monitored.
Research Supporting the Effectiveness of Sports Supplements
JISSN (International Journal of the Society of Sports Nutrition) published an analysis of scientific research on sports supplements, classifying them according to their effectiveness in gaining muscle mass. Of course, protein, gainer and creatine monohydrate are recognized as effective. Amino acid complexes (including BCAA), multivitamins, and arachidonic acid (omega-6 polyunsaturated acid) are considered likely to be effective.
Conclusion
Sports nutrition alone will not promote muscle growth. It is truly effective only in combination with a properly selected regimen and type of training, as well as a rational, balanced diet and a healthy lifestyle. By the way, in this video Denis Semenikhin talks about his preferences in sports nutrition:
I hope I helped you understand the modern variety of sports supplements, and you were able to glean some useful, necessary information for yourself. Subscribe to my articles, share useful information with friends on social networks. Effective training to you!
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