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A selection of the best sports nutrition that will effectively help the athlete gain muscle mass. The rating is made without errors, only really working sports nutrition.
We all know that there are a huge number of additives on the shelves of stores, but few who realize that half of them do not work at all, a purely marketing trick, buying them, you just spend money “to the wind”, the other part is considered weak and medium effective. And only a small class of sports nutrition, can really affect the processes of muscle growth in the body.
The problem lies also in the fact that under each class of sports nutrition, a separate supplement is hidden, and not all of them meet the declared effect on the body. In order to disclose dishonest sellers, and sometimes even charlatans, it is necessary to conduct a laboratory analysis of the components, but sometimes it is enough to know the name of the ingredients that make up the composition to draw conclusions about the effectiveness of one or another additive, and also do not forget that simple reviews buyers, help also to find the best supplement for muscle growth / fat burning.
Top sports nutrition for muscle mass gain
First and foremost, there are additives that help athletes to build muscle the most. All of them are effective, and really work, someone more, and someone in less (indirectly affect the growth of muscles, the last in the ranking).
Creatine is one of the most important amino acids (nitrogen-containing carboxylic acid) involved in the energy metabolism of muscle and nerve cells. Available in various forms:
- Creatine anhydrous.
- Citrate creatine.
- Creatine Phosphate.
- Creatine Malate.
- Creatine tartrate.
- Magnesium Creatine.
- Creatine ester.
- HMB Creatine.
- Creatine monohydrate.
It is the latter form that got the most popularity, as it is scientifically proven that creatine monohydrate is the most effective, which is produced mainly in the form of powder and capsules, it is very rare to be found in liquid form.
Creatine, this natural substance that is synthesized in the body with the help of three amino acids (arginine, glycine and methionine) in the liver, pancreas and kidneys, is deposited mainly in skeletal muscles in the form of phosphocreatine.
The intake of creatine supplementation from sports nutrition has a positive effect on the performance of the athlete, his strengths, especially on explosive strength.
In power sports, creatine is simply an indispensable supplement that an athlete must take, and strive to gain relief and strength of muscles.
Training in the anaerobic stele (in the gym, strength training) consumes the maximum amount of creatine and muscle. In the process of fitness, the muscles of the athlete are more and more able to delay phosphocreatine, and also begin to restore it more quickly.
When taking creatine, dehydration of the body, water retention, due to the fact that phosphocreatine draws water from the bloodstream into the muscle cells can be observed (therefore, the quality of the musculature becomes higher). It takes creatine in different ways, with a phase loading and without, you can read more here.
Protein is a high-protein mixture that saturates the body with valuable amino acids for muscle building. Regular consumption of protein, at a rate of 2-2.5 grams / kg creates a positive nitrogen balance (the amount of nitrogen that the body receives from food and removes), so that the process of muscle growth is possible.
In the market of sports nutrition, the leading position is occupied by whey protein and casein protein, the first is often taken for weight gain, as it is fast (easily assimilated), the second for weight loss, slow, long digested gradually saturating muscle amino acids.
The best time to take the protein, 1 hour before training, and within 40 minutes after it, to suppress the processes of catabolism (muscle destruction). The optimal serving size is not more than 30-40 grams of protein.
Also keep in mind that many proteins contain lactose (milk sugar), so they may not be suitable for everyone
Gainer is a protein-carbohydrate mixture that is ideal for typical ectomorphs (lean physique, which is difficult to gain weight). Very often in its composition, in addition to protein and carbohydrates, contains vitamins and minerals and unsaturated fats, making the product even more valuable to athletes.
In the era of the birth of sports nutrition, the quality of the geyner, as well as other additives, left much to be desired, proteins of low biological value and poor quality of carbohydrates were used in production. However, the process is moving forward, and now the geyner is a high-grade high-quality product, which includes special carbohydrates and high-quality proteins (though the domestic producer still lives by remnants of the past, making the product low-grade).
Gainer, quickly restores the energy costs of athletes, successfully closing the protein-carbohydrate window.
If your goal is to gain weight and you do not slope to sets of body fat, and your financial capabilities allow it to be bought on a regular basis, then this will be one of the best for you sports nutrition products.
Athletes who seek, for muscle relief, are not the best product, in this case it is more expedient for you to buy protein, too, the rule applies to people who are sloping to a set of excess weight.
Gainer, helps to absorb creatine better, so do not be afraid to mix it with it. The best time to take, just before and after training, and also the next morning, to counteract the processes of catabolism in the body.
BCAA amino acids
BCCA – irreplaceable three amino acids with branched chains, leucine, isoleucine, valine, which can not be synthesized in the body, that is, they must be taken from food. A large number of BCAAs contain products such as:
- a fish.
- cottage cheese.
Sports nutrition, in a concentrated form contains BCAA, is one of the most important supplements for an athlete, it helps:
- regain strength after training.
- protects muscles from destruction (anti-catabolic action).
- start the processes of muscle growth (by 35% of the muscle consist of BCAA).
In the process of training, catabolic processes are started which rapidly begin to expend BCAA, trying to replenish the reserves of amino acids (energy homeostasis), the body begins to destroy muscle proteins, however, this process can be stopped and have a significant reserve of BCAA.
The best time to take before, on time and after training, and also the next morning, to suppress the processes of catabolism. Combine BCAA with almost any sports nutrition. The optimal dosage is 4-8 grams per day.
Pre-training complexes, indirectly affect the growth of the athlete’s muscle mass, the main effect on the body, the athlete’s preparation for a heavy, energy-consuming exercise, by stimulating the central nervous system. Accordingly, the more the athlete is “charged”, the more efficiently he will perform the work in the gym.
The main effects from the reception of such complexes are:
- increase in working capacity (endurance)
- accelerate recovery processes
Often the manufacturers of pre-training complexes add creatine, vitamins, microelements, beta-alanine, caffeine, taurine, arginine, BCAA to the composition. Thus, after drinking a portion of the pre-training complex, you can not worry, for the processes of catabolism, which can destroy the muscles.
The optimal time to take 30 minutes before training. Do not use it on rest days, but also on days of light training, as this is not advisable.
Testosterone boosters are supplements that increase the body’s natural level of testosterone(male sex hormone). In their composition, almost always only natural, vegetable components are contained.
Suitable for athletes of age categories (after 30 years), for increasing lean muscle mass, as well as for athletes who want to exit the steroid course, to minimize the ” retracement phenomenon.”
Boosters can be combined with protein, creatine and vitamins (to enhance muscle growth).
The regimen is usually 1-3 times a day, but each manufacturer has its own recommendations and dosages.
Prohormones are a number of additives on the sports nutrition market that can be converted into hormones (testosterone and nandrolone) when ingested, hence the name prohormones or prosteroids, while, in themselves, do not affect the person in any way.
The action of prohormones is very similar to that of real anabolic steroids, however, they are much less effective for their “fellow”, while the side effects are very similar, often athletes need to use PCT after the course of prohormones.
Vitamin and mineral complexes
Vitamin-mineral complexes are substances that supply the body with vitamins, minerals, and other nutrients.
In connection with the fact that the body can not independently synthesize vitamins and minerals, they must be filled with multivitamins or high-quality food.
The need for bodybuilding in a good, nutritious diet that would contain vitamins and minerals in the right amount is much higher than in people who do not exercise. From the usual food, it is very difficult for athletes to provide a daily rate of all micronutrients, so it is advisable to add vitamin and mineral complexes to your diet.
Vitamins, in the body work as coenzymes (substances that enhance the activity of enzymes). For example, if there is not enough vitamins, you can forget about muscle growth, because enzymes that are responsible for the cleavage of the protein (protease) to amino acids, will work very poorly.
Minerals (macro and microelements) play a very important role in bodybuilding, it is due to them that muscle contraction is provided, good nerve conduction is maintained, water-electrolyte balance is maintained, and ultimately they are responsible for energy production in the body. Some minerals are extremely important in the collection of muscle mass, primarily we mean zinc (Zn), it is involved in the formation of testosterone, and magnesium (Mg) is responsible for protein synthesis, as well as calcium (Ca) and phosphorus (P) which are included in the composition of bone tissue.
Omega 3 fatty acids
Omega 3 – unsaturated fatty acids, which are not synthesized in the body, that is, they also need to be consumed as vitamins and minerals with food, or from various supplements, in sports nutrition stores.
Harmful, abnormal food, anabolic steroids increases the level of harmful cholesterol (low density lipoproteins) is scientifically proven, which has a disastrous effect on the cardiovascular system (atherosclerosis, one of the most common causes of death), in order to lower this level it is necessary to add to your diet in mandatory order of omega-3 fatty acids.
Here are some of the positive properties of this additive:
- an increase in metabolic rate (metabolism)
- universally suitable as drying period, and during the mass gathering
- slow down the absorption of carbohydrates
- strengthen the heart by reducing the viscosity of the blood, thereby reducing blood pressure, the risk of blood clots, strokes and heart attacks
- prevent the destruction of cartilage in the joints, as well as reduce inflammation, increases mobility
- improves brain function (prevention of schizophrenia)
- cleans the skin, gives it elasticity and softness
- saturates the body with useful fats, protecting the person from obesity
- strengthens the secretion of a very important for bodybuilding hormone (testosterone)
- has anti-catabolic effect, (prevents the formation of cortisol)
Some of the best sources of omega-3 fatty acids are: seafood, eggs, salmon, flaxseed oil, fish oil.
These aforementioned additives will significantly help you gain muscle mass, with adequate strength training, proper nutrition, and recovery. Use them according to the recommendations on the package, if it is not, then follow the advice we gave you.
Also remember that in the sports nutrition market, just a huge number of different additives, and many sellers, are trying to sell them, under the guise of a miracle drug that can build muscle in a matter of days. To avoid this, to get rid of the misconceptions that impregnate the market, always give preference to proven manufacturers, well-known companies, get acquainted with the composition on the package, study the objective (not purchased) reviews.