What are the drugs for a quick set of muscle mass? What to eat for muscle growth What to take for a beginner to grow muscles.

Every athlete strives to gain a beautiful and powerful muscular body with a minimum of body fat. A well-planned training program and recovery periods, a balanced diet, the products in which are selected according to the goal, allow to achieve such a result. Another technique for building muscle that most athletes resort to is the use of various sports supplements.

There are many sports drugs, but the safest are:

Gainer

It is a mixture of carbohydrate and protein, saturated with many nutrients, activating the growth of muscle tissue cells. It is especially useful for ectomorphs who have trouble gaining mass due to their high metabolic rate. This supplement is very high in calories and is not suitable for those who are prone to rapid weight gain, that is, endomorphs. Such athletes are better off taking other supplements.

Protein

Consists of protein - a building material for muscle tissue, which makes this drug the best for muscle growth. This supplement can be taken by people with different physiques, used together with amino acids or creatine.

Amino acids

These are substances that form the protein necessary for the body to properly maintain the functions of growth and recovery, the synthesis of antibodies and hormones. Complexes of amino acids are preparations for regulating catabolism, recovery process, mental activity. In bodybuilding, amino acids are taken in the form of a supplement consisting of isoleucine, valine, leucine. The complex contains 35 percent of the total number of amino acids present in muscle tissues, which have a direct impact on anabolic and recovery processes.

Creatine

This harmless sports supplement increases muscle mass, anaerobic endurance, strength performance. The drug plays an important role for human life, which is comparable to the function of fats, carbohydrates, proteins. Creatine, present in muscle fibers, is a direct participant in energy metabolism.

Anabolic steroid

AS () are considered the most effective drugs that provide a high increase in muscle mass. They mimic the mechanism of action of testosterone, the main male sex hormone. Steroids are used exclusively by professional bodybuilders. This is due to the fact that drugs in this class have side effects.

The anabolic effect of taking steroids is manifested in the following indicators:

• an increase in muscle mass up to 10 kilograms per month;
• increase endurance and strength indicators;
• strengthening of bone tissue;
• reduction in body fat.

Taking steroids can lead to the following side effects:

• masculinization;
• prostate hypertrophy;
• virilization;
• testicular atrophy;
• hair loss.

Conclusion

The choice of a drug for muscle growth directly depends on the final goal. Fans who do not plan to take part in competitions should limit themselves to taking the BCAA complex, supplements such as, or. Bodybuilders who intend to engage in bodybuilding at a professional level should pay attention to anabolic steroids. The main thing is to follow the dosage and regimen of AC recommended by a specialist. In addition, you need to remember that steroids are not recommended to be taken before the age of 25. This applies to both men and women.

Video review

Post workout nutrition for mass gain best weight gainer Complex proteins - a great product for muscle mass?

Hello hefty guys and graceful ladies! Ivan Ustinov is in touch and I welcome you to my resource. Today we will talk about sports nutrition, a fairly popular topic, namely what to drink for muscle growth. The question is really worthwhile, so we will try to reveal the topic as best and clear as possible.

Now we will get acquainted with drinks for muscle building, vitamins that will stimulate our muscles, and even with all the "offal" in this topic. Of course, I’m joking about the “offal”, because everything is very serious. But let's not beat around the bush. Let's start...

Protein is popular and known to everyone, even people who are just thinking of joining bodybuilding. For example, it is a source of building material not only for muscles but also for synthesis (the most important male hormone), which is so necessary for energetic and effective workouts.

It also gives a powerful impetus to the recovery abilities of our muscle fibers. In short, this is a cool thing, you get the idea ... And in general, bioadditives for muscle growth are a huge power when used with brains.

Despite the fact that there are many types of proteins (more on this), many consume only a few basic types of protein: whey and casein. Guys drink the first before and after workouts for intensive training and accelerated recovery of muscle mass, because this type of protein is quickly absorbed and immediately gives raw materials for growth to the muscles.

The second can be taken at bedtime, as it is absorbed for a long time and during the entire sleep it is able to nourish the muscles damaged by training. This is the main advantage of casein protein over whey. However, as it turned out - casein is not so cool. I wrote about this in more detail.

How to use: Take whey protein mixed with water or juice thirty minutes before training to fuel the muscles and after training in a volume of 20 to 30 grams along with carbohydrates to close the metabolic window. Mandatory intake of protein - after waking up. Many people consume a serving of BCAAs on an empty stomach, this is a more expensive but more refined and effective form of protein that is absorbed very quickly.

Gainer

Gainers are suitable as protein and carbohydrate mixtures. During intense exercise, the body loses a large amount of energy. Energy reserves are located in muscle tissues - But it is enough for the body for about 45 minutes of training, then it ends and tissue destruction begins, our muscles also beat.

Creatine

Not the last role in the structure of the body is played by creatine - a natural substance of the body. 95% of it is found in muscle tissue and 5% is synthesized throughout the body. Creatine is your energy and strength during exercise. It should be drunk 2-5 grams per day. I recommend reading.

But the role of creatine is a little exaggerated, that is, the need for additional intake by everyone, since it does not give the expected effect for everyone. We are all individual and the reaction to sports supplements is no exception. Personally, I heard a lot of times from the guys that they bought creatine and then gave it as a gift to others, because they themselves could not master the jar or package of this supplement.

The same was with me. I took it, I tried it, I gave it away. And good creatine is not cheap, so do not rush to buy it, first find out the necessary conditions for taking it and what side effects can be. But on the other hand, if you don’t take it, you won’t know how it affects you personally.

Beginners of swing can focus on the moment of inefficiency of training: long and frequent workouts, but there are no visible results. Of course, you can gain muscle mass without additional supplements, but this path will be much longer and harder. And high-quality supplements for muscle growth - you will not harm your health, since these supplements are natural.

BCAA

It is impossible not to mention BCAA - branched amino acids. There are more than 200 amino acids in the body, and 22 are necessary for metabolic processes, and three of them occupy a leading position in the role of muscle growth:

• Leucine.
• Isoleucine.
• Valin.

The role of BCAAs = stimulation of muscle growth + fat metabolism + accelerated fat burning + improved metabolism.

Amino acid intake scheme: from three to five grams after waking up, the same amount before and after training. Yes, many protein blends already contain amino acids, but they need to be taken separately for intense workouts in the gym. you in addition.

vitamins

The topic of sports and bodybuilding cannot get around the question: what vitamins are needed to improve training performance and body recovery?

For the healthy and smooth operation of all systems, all groups of vitamins are needed, but taking each vitamin separately is dreary and extremely inconvenient, and there is no time for this, so multivitamins are quite suitable. You don't have to take each vitamin individually, although you can find them commercially. Of course, the exception is when your body is deficient in a particular vitamin.

And here is a list of vitamins that will help you in muscle growth and their brief description:

1. Vitamin A- improves vision, participates in protein synthesis, and this is so important!
2. Vitamin E- the most powerful antioxidant. This vitamin thickens the cell membrane, causing the cell to become more resistant to viruses, muscles recover faster because muscle cells regenerate faster
3. Vitamin D Needed for the absorption of phosphorus and calcium. Without these minerals, muscles will not contract as they should during hard workouts. Phosphorus is also needed for the synthesis of energy molecules ATP (adenosine triphosphate).
4. Vitamin C (ascorbic acid) - Well, where without him, then. It is also an antioxidant and forms collagen (a substance that is part of the connective tissue). And connective tissue is our ligaments and joints. Therefore, vitamin C is an injury prevention. In addition, vitamin C is involved in the synthesis of testosterone. And how important it is and need not be said.
5. Vitamin B1 (thiamine) - Participates in the synthesis of hemoglobin. This protein carries oxygen in red blood cells to our muscles. The importance of oxygen supply to the working muscle is colossal.
6. Vitamin B2 (riboflavin) - A lot can be said about this vitamin, but for bodybuilding, its most important function is an important role in protein synthesis. In short, the more riboflavin, the more muscle. This close connection can be traced very clearly and undeniably. This vitamin increases endurance and is involved in energy metabolism.
7. Vitamin B3 (niacin) - is needed to participate in the processes of energy production in our body.
8. Vitamin B6 (pyridoxine) Needed for protein digestion. Since bodybuilders eat a lot of protein, they need this vitamin badly.
9. Vitamin B12 (cobalamin) - participates in the metabolic processes of carbohydrates in the body. Supports nerve cells and tissues of the nervous system.
10. Biotin - provides metabolism of amino acids helps to produce energy from various sources.

Omega-3 fatty acids are awesome. They are also actively consumed by bodybuilders to stimulate muscle growth. Consider the fact that plant-based omega (like flaxseed oil) does not provide as many benefits as fish omega (fish oil). won't bother you.

Glutamine

How to prepare drinks

You can not ignore the methods of preparing protein or gainer drinks at home. Proteins and gainers are mixed with ordinary water without gas, or juice (freshly squeezed or packaged at your discretion). Often they are drunk with milk, and people with lactose intolerance - with kefir.

The best combo for a gainer is water, because with the other fillers mentioned, it becomes satiated with carbohydrates and calories, which it already has in abundance. Protein loves milk if it has a minimum percentage of fat content and is combined with kefir.

The remaining powders are mixed only with water and drunk immediately after dilution, since in the form of a liquid these additives are chemically unstable.

Conclusion

Strength training needs to protect cartilage and joints. Any athlete without chondroprotectors (drugs to protect cartilage tissue) suffers from diseases of the musculoskeletal system, so do not bypass this moment. The frequency of receptions is displayed in the instructions and depends on the intensity of the loads.

Well, beginners and experienced athletes, that's about it. In fact, you can talk about this topic for a long time or even endlessly, and I tried to briefly describe the most necessary supplements that you need to drink for muscle growth. More detailed information will be in separate articles on the topics of certain supplements or vitamins. There we will roam. Well, this article turned out to be not small, so let's tie it up.

Each action needs a deliberate approach, playing sports and bodybuilding is a responsible and hard work on oneself. Knowledge and adherence to proper nutrition and exercise is a guarantee of a quality result without harm to health.

Protein and other drinks are taken for rapid growth, and it is up to everyone to consume them or not. If you are ready for long workouts and a long way to the result without them, this is purely your decision and no one has the right to criticize you for this.

With these words, I say goodbye to you until the next article on my blog. there will be a lot of interesting and useful information. Come. Bye Bye...

P.S. Subscribe to blog updates not to miss anything! I also invite you to Instagram

And using my 12 years of coaching experience (and 25 years of self-training experience), I will make you an expert in sports nutrition. Lesson one - never use the phrase "sports nutrition". These are supplements, “supplements”, and this word is more consistent with the main task of such products - to close holes in your diet, the lack of certain vitamins, trace elements, amino acids and other things (trust me, everyone has such gaps). I would conditionally divide consumers of sports supplements into two groups:

1. You have been training for a long time and hard (3-4 times a week without skipping) for the sake of a specific result - for example, you dream of shaking a barbell weighing 150 kg or running a marathon 42 km 195 m. You can and need a lot of what will be discussed below. I will offer specific sets of sports supplements for each task (see "Recipes").

2. Beginners, even if they train hard, - in the first six months you should get by with only both types of proteins: “quick” before breakfast, “long” at night. They make up for the protein deficiency that any Russian man has. I will recommend the same diet to those people who go to the gym once a week, “for themselves” (however, if you are overweight, consult a nutritionist first).

Well, I recommend taking both categories (after consulting a doctor) with cardio- and chondroprotectors, regardless of the training program. Let's move on to the powders and bars. If any product known to you is missing from this material, it means that I consider it unnecessary.

1. Protein

Release form: powders

Why: Protein is often drunk right after a workout, saying: "Muscle mass, muscle mass!" But without carbohydrates, which everyone forgets about, protein powder in the matter of instant muscle building is practically useless. Use it just to make up for a general lack of protein. The body will find where to attach it, for example, make testosterone out of it. Proteins are "fast" and "long". The former are more biologically available and instantly provide your body with energy and building material. The latter give the protein gradually, over several hours. It is not difficult to distinguish them: any whey (whey) is “fast”. Any combination containing casein protein (casein) is "long".

How to take: "Fast" protein is consumed in the morning (1 serving 20 minutes before breakfast) and immediately after fat burning workouts. In general, I am a staunch supporter of a predominantly protein breakfast, this allows you to gently raise blood sugar levels after a night's sleep and further spin up your metabolism. “Long” drink 30-90 minutes after the last meal, at night, so that the body has proteins at hand even in a dream.

Recommended: Of the sports supplements that my clients have come across, I can recommend VPX's "quick" Zero Carb for breakfast. For the night, I wholeheartedly recommend "Infusion" from SAN. True, it is more than protein - such products are called "meal replacement". It includes different types of protein (which are absorbed at different times and therefore provide your body with nutrition all night long), as well as vitamins and a dosed amount of carbohydrates that does not harm the figure.

2. Complex amino acids

Release form: capsules, tablets, caplets

For what: I strongly doubt that there are a lot of amino acids in products with such names. Rather, it is the usual "fast" protein, only in convenient packaging. On the road or after a long night in an ambush under the nose of the enemy, where you can not get a shaker, this is a good replacement for a protein shake.

How to take: In any training regimen, except for hypertrophy, - 2-3 tablets 2-3 times a day, as a replacement for protein powders. And in the midst of a long hypertrophy program - 3 tablets twice a day, you can with food or a gainer, and you will also drink protein.

3. Gainer

Release form: powder

Why: My favorite product! The combination of easily digestible proteins and carbohydrates contributes not only to rapid weight gain, but also provides a hurricane of energy before training, and also significantly speeds up recovery after.

How to take: On training days, 30-45 minutes before training and immediately after. On rest days, 1 serving in the afternoon. In endurance training mode, you can three times a day: before and after training, as well as at night. And never eat a gainer for breakfast! The mass in this case will grow only on the sides.

Worth remembering

No amount of creatine with protein will ever correct technical errors or help sleep deprivation. Also, be aware that no supplement can replace a complete, regular, and healthy diet. And do not forget that even harmless and certified products, if used thoughtlessly and beyond measure, can cause irreparable damage to health. If you suffer from food allergies, metabolic disorders, diabetes, chronic diseases of the heart, kidneys, liver or gastrointestinal tract, then before taking any sports nutrition, you should definitely consult an adequate, qualified doctor.

4. BCAA

Release form: tablets, capsules, powder

Why: BCAAs are also amino acids, but only three: isoleucine, leucine and valine. According to a number of studies, skeletal muscles have the most of them. I use BCAAs (and I advise you to do the same) to lose much less muscle during your "fat-burning" or endurance-building period.

How to take: When training - 5 capsules before and immediately after training. On rest days, 2 capsules with regular meals.

5. L-carnitine

Release form: tablets, capsules, ampoules

Why: Carnitine makes it easier for your body to access fat stores. I’m not ready to claim that L-carnitine helps to lose weight, but it really increases endurance and has a beneficial effect on cardiovascular health.

How to take: 1 tablet 2 times a day with food when training endurance or strength. And with any type of training, if you feel that the heart is experiencing a lot of stress (for example, on a hot summer day).

6. Creatine

Release form: powder, tablets, capsules

Why: Creatine is a precursor to creatine phosphate (CP), one of the main sources of energy for muscle work. CF provides an exceptionally short-term power nature of the work (the first 3-5 repetitions in the bench press, for example). It is generally accepted that taking creatine-containing supplements allows you to increase strength. For some, this is true, but for others, this supplement has no effect. Try it - suddenly this food is in you.

How to take: 2-3 g once a day, you can along with a gainer. Just be sure to drink after at least three glasses of plain water. Creatine has an unpleasant ability to absorb fluid, which can lead to spasms, bloating, and even trauma to the connective tissue, for which normal hydration is critical.

7. Glutamine

Release form: powder, granules, capsules

Why: With heavy physical exertion, glutamine reserves in the body are depleted, and this negatively affects the immune system and reduces regenerative abilities. Therefore, if you have more than 5 training hours per week, you should use this supplement.

How to take: At a dose 2 times a day, in the morning and in the evening 15 minutes before meals - and you will recover normally, it is easier to endure stress and get sick less.

8. Energy

Release form: "jars", powder

Why: Another favorite product of mine! A high-quality energy drink at the same time whips up your mood, sports enthusiasm and healthy aggression. During strength training, such a product is of paramount importance. Just keep in mind - these are special sports energy drinks that are sold in special sports nutrition stores! They contain practically no sugar, but there are substances that support the health of the cardiovascular system. They have little in common with supermarket energy drinks.

How to take: Just half a small bottle, drunk 30-45 minutes before training, - and you are ready to break any records! However, I do not recommend drinking energy drinks before every workout (maximum 1-2 times a week), and in no case drink more than one piece per day.

What to mix powders with?

Proteins and gainers can be mixed with ordinary non-mineral and non-carbonated water, freshly squeezed or packaged juice, as well as milk. For a gainer, the best option is water, in combination with juice or milk, the amount of carbohydrates and calories in the mixture will greatly go off scale. Protein powder will tolerate any of the liquids listed above, except that milk should be selected with the least fat. By the way, if your intestines do not tolerate milk, you can safely interfere with the protein on ... kefir. But all other powders, especially creatine, can only be mixed with water, and they must be drunk immediately - in liquid form, supplements are the least chemically stable.

9. Testosterone Boosters

Release form: capsules

For what. To supplements that increase testosterone levels, the attitude of doctors and laymen, as a rule, is completely negative. Obviously, because they are confused with hormonal doping. However, boosters do not pump you with extra hormones, but only gently increase the secretion of internal, your own testosterone. From the point of view of physiology, this means “becoming younger” by a few years, especially if you are over thirty. If you are 17-22 years old and you are healthy, you can safely do without this supplement - hormones in you are already in bulk!

How to take: The most useful quality of testosterone boosters, I think, is their stimulating effect on glucose metabolism. Therefore, in my opinion, it is most reasonable to use them when you are trying to get rid of excess fat. 2 capsules 2 times a day with meals.

10. Protein Bars

Form: you will laugh, but these are candy bars!

Why: Perhaps the most convenient source of protein and carbohydrates: no need to stir or drink - tore open the package and eat to your health! Use to quell hunger between major meals.

How to use. A pair of high-quality bars consistently beat off interest in food for exactly 3 hours, even for such an eternally hungry swallow like me. But the daily rate, according to my observations, is no more than 2-3 bars. If you exceed the dose, problems with appetite may begin!

* "Fast" protein - before breakfast and after training

** "Quick" protein for breakfast, "long" protein before bed

to health

There are a number of sports supplements and near-medical products that you can use in your diet, regardless of the goals that you are pursuing at a certain point in time.

cardioprotectors They should be taken before training during the hot season and during periods of endurance training. These include the L-carnitine already described above, as well as preparations containing potassium and magnesium - substances responsible for the smooth functioning of the heart. For example, potassium and magnesium aspartate.

vitamins and minerals I do not agree with the opinion that prevails among athletes and a number of coaches about the need to take increased doses of vitamins. Therefore, as a trainer, I prefer trivial pharmacy multivitamins in a normal dosage. As a rule, this is one serving immediately after breakfast. For taking additional vitamins supposedly useful to the athlete / pitching - C, E and B separately - I don’t advocate. More than enough multivitamins!

chondroprotectors American coaches have a good saying: “If you don’t play sports, you will go to a cardiologist. If you go in for sports, you will get to an orthopedist! So that the last part of this wonderful phrase does not touch you, regularly take chondroprotectors - additives that facilitate the regeneration of cartilage tissue and the restoration of the ligamentous apparatus as a whole. Even if you rarely go to the gym or don't go at all, chondroprotectors should be taken to prevent diseases of the musculoskeletal system. How often? This information should be in the instructions for use.

Preparations for muscle growth

Those who are far from sports and bodybuilding consider all sports supplements to be pure “chemistry”. Athletes know that sometimes a balanced and high-calorie diet is not enough to meet the needs of the body. Moreover, sooner or later everyone faces an obstacle in the form of a lack of progress: strength does not increase, muscles do not grow. To overcome the so-called "plateau" use sports supplements. The choice of a specific brand and type of sports nutrition depends on the athlete’s physical condition and his goals.

Who needs mass preparations?

The need for supplements arises when an athlete hits the so-called plateau effect. Its essence is that each organism has its own specific limit. When a person just starts training, it is easy for him to progress. The body is under constant stress, muscles are damaged and grow, weight is actively increasing. But over time, the body gets used to stress. You can’t surprise him with a standard workout. It is then that progress begins to give way to “stagnation”.

This is how the plateau effect comes about. It is no longer so easy for an athlete to increase weight from training to training, the muscles cease to grow exponentially. Even changing the training process does not help overcome this obstacle in the form of a lack of tangible changes.

With constant training, a person has a need for supplements.

There are many reasons for the plateau: from an illiterate training process to an insufficient number of calories consumed. The first step to overcome "stagnation" is to obtain the required amount of energy from food. This is easy to achieve by eating "natural" products (buckwheat, chicken, rice). It is only necessary to correctly recalculate the consumption and include in it the products that are missing in calories.

However, there are cases where simple foods will not solve the problem. This primarily applies to two categories of athletes.

• Experienced athletes who need additional "fuel" to increase strength and muscle growth
• Persons with an accelerated metabolism and high loads who cannot satisfy all the needs of the body with classic foods

In such cases, athletes add sports supplements to their diet. Not all of them mean "chemistry" or illegal doping. We are talking about the use of drugs for muscle growth without harm to health. The specific choice depends on the length of training, the goals of the athlete, personal parameters.

Such additives can be divided into the following groups:

• Pharmaceutical preparations for muscle growth
• vitamins
• Sports nutrition

The specific choice of sports supplements depends on the experience of training.

Pharmacy funds

It should be clarified that drugs for muscle growth sold in pharmacies are not magic pills. Muscles will not start to grow from such supplements on their own. The effect is achieved by a combination of pharmacological agents and extremely high intensity training.

The role of drugs in this case is to activate anabolic processes, reduce fatigue, and help the fastest possible recovery between workouts.

diabeton

The drug can be bought without a prescription. This is a general medicine medicine. As the name suggests, it is used to treat diabetes. Diabeton stimulates the pancreas. This drug has the strongest anabolic effect among free-access pharmaceutical products. Accordingly, it is actively used by athletes to gain muscle mass. The principle of action of the drug is to activate the production of insulin, which is directly related to anabolic processes. The drug will help those who plan to quickly gain weight. Taking Diabeton greatly increases appetite.

Contraindications to taking the drug are: diabetes mellitus (I), breastfeeding period, infections.

Diabeton is used to gain muscle mass

calcium glycerophosphate

The drug has a general strengthening effect. It is prescribed for calcium deficiency, nervous exhaustion, overwork, dystrophy. When taken, the digestibility of protein is enhanced. It is thanks to this property that the drug is popular with athletes seeking to gain muscle mass.

The drug has no contraindications and side effects. Its uniqueness lies in the fact that, having a powerful anabolic effect, it is at the same time an indispensable mineral for an athlete.

Potassium orotate

In medical practice, this drug is used as an element of complex therapy for pathologies of the heart, as well as the liver. Its action is aimed at stimulating metabolic processes in the body. Main effects: anabolic and regenerating. The combination of these two effects makes the drug attractive among athletes. It allows you to quickly restore strength, promotes muscle growth and makes the athlete more enduring.

Asparkam

It has a metabolic effect - normalizes the metabolism in the body. Replenishes the deficiency of potassium, magnesium and regulates their balance. It is used to increase performance and promote muscle growth. The latter effect is achieved due to drug-activated magnesium transfer, which stimulates protein synthesis.

Contraindications: an excess of potassium and magnesium, the presence of cardiac pathologies.

Asparkam normalizes metabolism in the body

Riboxin

The drug belongs to the group of metabolic stimulants. Prevents the development of oxygen starvation in tissues and organs, improves blood circulation. All these effects increase the effectiveness of athletes' training, accelerate the recovery process (due to the regeneration function). From the point of view of drugs optimal for muscle growth for men, Riboxin is not the most effective remedy. To achieve the best effect, it is recommended to combine it with other agents, such as potassium orotate.

Contraindications: hypersensitivity to the drug, gout, pregnancy, lactation, age up to 18 years.

Fish fat

The main benefit of the drug is known to every athlete: fish oil is saturated with useful Omega-3 acids, as well as antioxidants. This element is indispensable for an effective training process. When gaining muscle mass, an athlete should always include fish oil in their diet, as well as other supplements rich in omega-3s.

Contraindication is only individual intolerance.

Hematogen

Is a dietary supplement. Hematogen is not just a sweet treat, as many thought in childhood. This drug restores the iron content in the body, and also improves metabolic processes, is saturated with vitamins and minerals. Due to such a rich composition, hematogen is an integral part of the athlete's arsenal.

Contraindications: diabetes mellitus, anemia.

Hematogen restores iron content in the body

Enzymes and vitamins

For a high-quality weight gain, an athlete needs not only stimulation of internal processes (metabolism, metabolic activity), but also regular feeding of the body with useful substances. This is a kind of fuel for our body, which allows us to maintain tone, be resistant to stress (each workout is a huge stress for the body), and improve the functioning of internal organs. So to drugs that accelerate muscle growth, you should add a vitamin complex.

The following vitamins help in gaining muscle mass:

• Vitamin A (Retinol). Has a wide range of beneficial effects. For athletes, the ability of vitamin A to positively affect the growth and development of cells is important.
• B vitamins (B1, B2, B3, B6). B1 - activates the oxidation processes, which helps to absorb food as efficiently as possible. B2 - normalize fat metabolism. B3 - regulates the synthesis of proteins and fats in the body. B6 - controls production.
• Vitamin E. It has an antioxidant property, neutralizing decay products in the body.

Enzymes are also present in the athlete's arsenal. These are chemical compounds that break down proteins, carbohydrates and fats. They are popular with athletes precisely because, due to their splitting effect, nutrients are absorbed as quickly and efficiently as possible. If for some reason the enzymatic activity of the body is disturbed, this will not only affect the general well-being of the athlete (swelling in the morning, flatulence), but will also reduce the process of gaining muscle mass.

Pancreatin - an effective enzyme

The most effective enzymes in this case will be:

• Pancreatin
• Mezim forte
• Panzinorm forte

Sports nutrition

A separate category of supplements that promote muscle gain is the so-called sports nutrition. This group includes the most popular muscle building drugs in bodybuilding. They do not lead to breathtaking results, but they allow you to get the missing daily calorie intake, increase the amount of protein consumed, necessary for muscle growth.

Gainer

The main purpose of this supplement is to provide the fastest possible weight gain. Pay attention - it is weight, not muscles. Gainer is a combination of proteins and carbohydrates. In this case, the latter often form the basis of the mixture. More suitable for those who have difficulty gaining mass. The result of taking a gainer will be an overall increase in body weight (not just pure muscles). There are different product options on the market. For those who are concerned about the possible consequences in the form of body fat, it is recommended to choose a gainer based on complex carbohydrates.

Sports nutrition promotes a set of muscle mass

Protein

The most common sport nutrition among bodybuilders. The basis of a protein supplement is protein, which is necessary for building muscles. The need for consumption arises when an athlete cannot get the required daily intake of protein from natural products. Unlike a gainer, protein is a low-calorie supplement.

Amino acids (BCAA)

It is a combination of three amino acids: leucine, isoleucine, valine. They are the basic building blocks of human muscles. Taking this supplement allows the athlete to recover between workouts as quickly as possible. It can be attributed to indispensable drugs for rapid muscle growth.

Creatine

First of all, it regulates energy metabolism at the cellular level, thereby increasing the athlete's muscle strength and endurance. Thanks to creatine, the body also recovers as quickly as possible between workouts.

Preparations for muscle growth without training

It is possible to build muscle and look athletic without training. True, it is difficult to call such a method useful. We are talking about the use of anabolic steroids. Studies have shown that taking increased doses of testosterone leads to muscle growth even in the absence of training.

At the same time, other studies demonstrate the harm that steroids do to the human body. It increases the risk of developing arrhythmia, disrupts hormonal balance, can develop infertility and even lead to cancer.

The modern sports nutrition market offers a wide range of supplements to help the athlete achieve their goal. It can be a set of muscle mass, the development of endurance, an increase in strength. We are talking about legal drugs for muscle growth. This includes not only traditional sports nutrition (protein, gainer), but also a number of drugs that are sold in pharmacies without a prescription. All these funds are sold freely and do not harm the body.

The main nuances to consider when choosing an additive:

• Training experience

• Body type and metabolic rate

Due to the peculiarities of metabolic processes, some people are not recommended to use supplements designed to increase body weight in a short time (in particular, a gainer). Such an experiment will only lead to an increase in body fat.

• Physiological features

Any, even a harmless drug, always has contraindications. At least - individual intolerance. This should be kept in mind when choosing an additive.

Content

Athletes who want to increase their body size should eat in a caloric surplus. This is the main condition for the growth of muscle mass. This can be achieved by having a clear training plan, nutrition program and additional sports nutrition. Such a set will reduce the time for weight gain.

The main types of sports nutrition

There are many supplement options, but not every sports nutrition is suitable for gaining muscle mass, for example, fat burners are not suitable for building muscle. Among bodybuilders, such a complex is recognized and popular:

• glutamine;
• protein;
• gainer;
• BCAAs
• multivitamins.

This set of sports nutrition not only helps to increase muscle mass, it provides the body with the necessary energy reserve for productive, full-fledged workouts. It will not grow fat, but muscles. Drying with the help of such a complex will not work, so we are not talking about dry mass. You need to drink all this together with a full-fledged diet of ordinary food.

Protein for muscle gain

The main goal is to gain muscle mass, so you can’t do without protein in this complex. This is the main source of protein, which will become the building material for muscle tissue. Protein sports nutrition for muscle growth is conventionally divided into three main types:

1. Serum. The main type of protein used by the vast majority of athletes. It must be included in sports nutrition for gaining muscle mass. It contains many amino acids, elements useful for the body, is quickly absorbed.
2. Casein. This is a source of slow protein that will be supplied to the athlete from the gastrointestinal tract throughout the day, providing the necessary amount of protein for muscle growth. This moment is especially important at night, days of rest.
3. Soy. The protein in this type of protein is of plant origin and is often inferior in usefulness to whey. However, it is not bad, it is used by vegetarians and people who have intolerance to any elements from other protein options.

mass gainer

We can say that the gainer is the most important sports nutrition for gaining muscle mass. It has a lot of carbohydrates and the necessary amount of calories to achieve their excess in the diet. When choosing a gainer, carefully study the composition of the product, it should not contain too much sugar and carbohydrates per 1 serving. The best option would be with a slight predominance of them over proteins. For example, you can advise:

• BSN TrueMass;
• Dymatize Elite Mass Gainer.

Creatine

To gain mass, you need to work intensively in the gym, otherwise it will only increase the fat layer. To maintain the desired amount of strength, creatine is used, which hydrates muscle tissue, making it larger, stronger, and increases the amount of energy. An ideal synergy of creatine is obtained with beta-alanine, the former affects anaerobic strength, and the latter affects aerobic power.

Glutamine

This element belongs to the class of amino acids, which are abundant in muscle tissue. The human body is able to produce glutamine on its own, but when gaining mass, an additional intake will not be superfluous. This sports nutrition is best taken before bed, immediately after training, because it helps to recover. For those who want to quickly gain mass, glutamine is a must.

Vitamins and minerals

By themselves, these drugs do not affect weight gain, but are directly involved in maintaining the necessary processes to achieve the goal. According to athletes, sometimes the lack of one of the essential minerals or vitamins greatly inhibits the process of increasing muscle mass. The course of multivitamins has not harmed anyone yet, so drinking it will be useful for every athlete.

Other additives

In addition to the main supplements, you need to take a BCAA drug, which can reduce the negative impact of catabolism. He copes with this as efficiently as possible, the metabolism of amino acids will occur directly in the muscle tissue. As a rule, BCAAs are part of many proteins, so they should be taken separately only during training, in the morning after waking up.

How to choose the best sports nutrition for muscle growth

Novice athletes are often interested in what sports nutrition is the best for mass gain. For men and women, the set will be the same, the difference lies in the dosages, because the goal is different. The main task is to choose the right price / quality ratio for each item from the list of sports nutrition:

1. Protein. The production of this type of sports nutrition is not difficult, so the inflated price is far from always justified. Look for an option in which the ratio will be as optimal as possible. You should not buy the isolate that has the highest cost. Study the composition, find how much pure protein is in the bank. The more of it, the better. Do not trust the inscriptions that say that natural berries and fruits were used in the production, this is impossible.
2. Complex products, which allegedly absorbed all the elements from the list of sports nutrition, will not significantly affect the mass. The maximum benefit will be with the separate reception of all elements. You will not be able to accurately determine what is mixed in this jar with the complex, to calculate the amount of substances received.
3. If you see unfamiliar ingredients in a product, don't take it. First, study in the guide what they mean, do you need them or are they just trying to extract extra money from you.
4. Gainer. Some manufacturers are trying to save on production and add more sugar than necessary to the composition. This is not the element that is necessary for gaining muscle mass. Ideally, its amount per serving should not exceed 5% of the total mass. Be sure to read the ingredients.

How to take

With a normal physique, a beginner will need one protein when gaining mass. The amount of incoming protein in the body will increase, and the growth of muscle mass will begin. Whey protein is best at this stage, which is consumed before and after training. It will become the main material for building muscles. If growth is not fast enough, you can use the casein type of protein. It will provide protein throughout the night so that muscles do not break down after an intense workout. The protein intake for beginners is as follows:

For more experienced athletes, this diet may not be enough. For those who train regularly for more than a year, it makes sense to add another gainer to the protein. Depending on your starting point, you may also need BCAAs, creatine, and multivitamins. You need to calculate the dosage for a man or woman based on their current weight. Below are examples of different sports nutrition courses, depending on the need for substances. They are divided into initial, standard and complete. Choose the scheme that suits you:

All calculations for these schemes were taken for a man with an initial weight of 80 kg. For other parameters, the dosage will be different. You can adjust the serving volume with the help of a trainer or on your own, based on the results. Schemes for taking sports nutrition will become the basis for you to carry out your own calculations when drawing up a program for gaining muscle mass.

Nutrition program for gaining muscle mass

Sports nutrition is not cheap, they will not be able to eat only with a strong desire, and it is not necessary. Along with it, follow proper nutrition for gaining muscle mass. It is very difficult to call it dietary, because the goal is to consume a large number of calories, and this is easier to achieve than to reduce them. It is very important to eat tightly for breakfast, this will provide the stomach with work and start metabolic processes. You can't eat before bed. If there is a feeling of hunger, then you should have a snack with fruits and vegetables.

• 370 carbohydrates (1500 Kcal);
• 155 protein (600 kcal);
• 110 fats (1050 kcal).

If desired, homemade recipes can be used to prepare protein shakes, so you will gain the required amount of protein instead of sports nutrition. Here is a sample daily menu for gaining muscle mass (all values ​​are in grams):

• 100 cottage cheese, preferably 9%;
• 100 yogurt;
• 50 oatmeal without sugar.

Lunch-dinner

• 300 chicken;
• any number of vegetables if desired;
• 3 art. l. vegetable oil in salads;
• 100 g dry buckwheat or 400 g boiled potatoes.

Before workout

• 50 oatmeal without sugar;
• jam 2 tbsp. l.;
• Apple.

After training

• 5 pieces. eggs without yolk (scrambled eggs);
• bread (no more than 2 slices);
• Apple;
• 50 almonds.

Where to buy and how much do sports supplements cost

Sports nutrition for gaining muscle mass is sold in specialized stores. You can also find everything you need on Internet sites, where the cost of products, as a rule, is somewhat lower. Pharmacies sell multivitamin complexes, but they are no different from those in sports stores. Try not to take the sports nutrition by weight, the seller does not always behave in good faith. Estimated price for sports nutrition in online stores:

• Amino acids - from 1500 rubles;
• Whey protein - from 1300 rubles;
• Casein protein - from 1300 rubles;
• Gainers - from 1000 rubles;

Video review: the best sports nutrition for beginners

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Sports nutrition for gaining muscle mass