Sports nutrition for muscle gain

Sports nutrition for muscle gain

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

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.

Creatine Monohydrate Jarrow Formulas and Universal Nutrition
Creatine Monohydrate Jarrow Formulas and Universal Nutrition

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

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

Different cans of protein: Ultimate Nutrition and Optimum Nutrition
Different cans of protein: Ultimate Nutrition and Optimum Nutrition

Gainer

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: GNC MASS GAINER COMPLEX
Gainer: GNC MASS GAINER COMPLEX

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:

  • meat.
  • a fish.
  • seafood.
  • cheese.
  • eggs.
  • cottage cheese.
  • peanut.

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.

BCAA amino acids from different manufacturers: Weider, Optimum Nutrition
BCAA amino acids from different manufacturers: Weider, Optimum Nutrition

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

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.

Set of pre-training complexes: Mesomorph, Finaflex Stimul 8, Black Annis
Set of pre-training complexes: Mesomorph, Finaflex Stimul 8, Black Annis

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

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.

Nugenix Free Testosterone Booster
Nugenix Free Testosterone Booster

Prohormones

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.

Prohormones: H-DROL 30, M1T. 1-AD, SUPERDROL 350
Prohormones: H-DROL 30, M1T. 1-AD, SUPERDROL 350

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.

Vitrum vitamin and mineral complex
Vitrum vitamin and mineral complex

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.

Omega 3 fatty acids: Country Life, Nordic Naturals, Norwegian Fish Oil
Omega 3 fatty acids: Country Life, Nordic Naturals, Norwegian 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.

5 Best supplements to add muscle mass!

Sports nutrition for cutting muscles | Bodybuilding cutting

Sports nutrition for cutting muscles | Bodybuilding cutting

Sooner or later, every sportsman faces a loss of attractiveness of form. The typed muscles hide under the typed fat, and even though the person becomes many times stronger, it is quite difficult to distinguish him from a simple fat man. Therefore, all people use the periodization of training. One of the periods of sportsmen is weight loss, or in a more professional sense – cutting. How to improve your results, and what sports nutrition for cutting to choose? Let’s consider further.

General information about bodybuilding cutting

Before considering the correct selection of power for cutting, you need to enter some concepts. Weight loss is the maximum weight loss, with a priority on fat mass. Losing weight means applying all efforts. During slimming, a person:

  1. Loses muscle mass, sometimes in a larger volume than fat.
  2. Do not strive to maintain the right balance of proteins in the body.
  3. Loses power indicators.
  4. Loses muscle tone.
  5. Very often it loads the kidneys and liver.

This method of weight loss is suitable only for those people who do not have a basic physical form and can not perform most of the standard exercises. In addition, a basic weight pull is necessary for health. Well, and often it does not require intensive physical exercises, which is a priority for girls.

Read the article about protein bars.

Bodybuilding cutting – cardinally different from losing weight, despite the external similar signs. Cutting is  the loss of the fat layer and excess fluid under the skin, with the maximum preservation of muscle mass. Cutting, like a physiological process, is a more complex mechanism that requires deceiving the body.

In-time cutting, people:

  1. Preserves muscle mass, sometimes sacrificing additional kilograms.
  2. The intensity of weight reduction is much higher than with the classic weight loss
  3. Strive to maintain the correct balance of proteins in the body.
  4. A slight loss of strength, with almost instant recovery.
  5. Increased muscle tone.
  6. Gets a blow to the entire body.

Bodybuilding cutting is a process that is best performed only with a significant supply of muscle mass. In addition, proper cutting  causes a strong dehydration of the body, which is required to improve the relief and venousness. Therefore, this process, in contrast to losing weight, has a short-term character with a subsequent pullback. However, it can be prolonged with less harm to health. To do this, you need to use the right sports nutrition during cutting. It will allow to consolidate the results, remove more fat layer in comparison with water, and slow down the rollback after the end of the course.

 

What else can you say about drying
What else can you say about cutting

 

What kind of food to choose?

Consider what power is better to use for cutting, and how it affects the body of a training athlete.

Sports nutrition Necessity Influence on the body Impact on the result Danger to health
Multivitamins Extremely high. In the cutting process, the body actively spends vitamins, which dissolve to maintain basic functions that deal with stressful situations. Replenishment of vitamins from natural food in view of the features of a diet is almost impossible. The result does not affect cutting. The possibility of obtaining hypervitaminosis in the absence of a normal amount of fluid in the body.
Whey Protein Extremely high. To support proper cutting, it is important to maintain a constant anabolic background in catabolic processes. Protein allows to destroy fat cells practically without affecting the protein tissue. Allows you to keep muscle mass. With a lack of water, the genitourinary system is heavily loaded. The rest  issafe.
Glutamine You can do without it. Amino acids, affecting the speed and quality of recovery. It is necessary to maintain power performance with less loss when leaving the cutting. Allows you to better feel between workouts. It does not pose a danger to the body.
Creatine Only in case of health problems. Creatine interferes with cutting, as it causes severe water retention. However, in the initial stages of fat loss, it is taken to increase the intensity of training. It increases the effect of pumping and the intensity of training. There may be seizures.It is not recommended to go swimming during the loading phase.
Conjugated linoleic acid or CLA Not necessary. Amino acid affects the adaptive properties of our body. Improving self-awareness between training. No.
BCAA – amino acids with branched chains For professionals –  extremely high, for beginners – there  is no need. It is an ideal source of all essential amino acids, it allows to completely stop catabolic processes in muscle tissue, practically does not affect the digestive system. The maximum preservation of muscle mass, in the absence of insulin reaction. Relaxation of the gastric system. Easy disfermentation in the absence of other sources of protein.
Green Tea Extract No. A controversial source of caffeine, accelerating metabolism. No. Caffeine in green tea can plant a heart. May cause headache.
Fish fat Recommended for maintenance. Allows you to maintain a normal level of cholesterol and testosterone, which will save more muscle in the final stages of cutting. Maintaining a normal hormonal background. Omega-3 fatty acids, contained in fish oil, allow more efficient binding of polyunsaturated fatty acids, which leads to faster release of free radicals. No.
Nitric oxide donators Not recommended in the last stages of cutting. A powerful adaptogen, allows you to quickly recover between workouts. Retains water. Allows you to train more often, and feel better. Nitrogen poisoning is possible, there are side effects associated with increased libido during receptions.
Additives to strengthen joints Extremely high. In the process of cutting, with the loss of water, stagnation of minerals and rubbing of joints occurs. Additives allow to reduce trauma danger. No. Depending on the composition of the drug. It is better to consult a doctor before taking this dietary supplements
Mineral complexes Extremely high at the stage of cutting. Similar to additives to strengthen joints. It is not recommended in the early stages, since salts and minerals trap the fluid in the body. No. May cause more severe dehydration without fluid support. It is not recommended for people with sand in the kidneys.

As you can see from the table, unlike slimming, two main categories of drugs and dietary supplements are needed for cutting:

  1. Preparations for the preservation of muscle mass.
  2. Preparations for improved fat burning.

Of course, it is possible to use various thermogenics and other drugs that have pronounced properties that allow burning the fatty layer. But:

  1. In most cases, they are prohibited from doping control. This is very important for those who are going to perform with a new dried form.
  2. They cause great harm to the body. The same diuretics can lead to excessive blood clots, and, as a result, death due to the formation of a blood clot.
  3. Do not bring significant results without sports nutrition and the principles of calorie deficit.
How to choose the right sport food for drying
How to choose the right sport food for cutting

Multivitamins

Multivitamin complexes are one of the most important elements in the choice of sports nutrition. At the same time, many underestimate them, as vitamins themselves do not affect the effect and speed of weight loss on cutting. Conversely, an increase in some vitamins can slow catabolic processes, which will slow down and result in cutting.

Multivitamin complexes should be selected specifically for cutting. Because it is complexes for cutting specifically designed and balanced for the needs of men and women during intense weight loss.

Pharmacy complexes, of course, also suitable, however, balancing drugs inside the complex, usually, will not allow you to achieve the best result. When taking vitamin pharmacy complexes during intensive cutting, hypervitaminosis occurs. In an effort to cover the costs of a single vitamin, you get a higher dose of vitamins A and C, which are practically not washed out of the body.

Whey Protein

It is with the purchase of whey protein that the selection of sports nutrition for cutting the body begins. Sometimes whey protein is replaced with a complex, or any other source of fast protein. What is it used for? First of all, to quickly stop the lack of protein, which leads to catabolic destruction. In addition, protein cocktails benefit before full-fledged nutrition in that they practically do not load the digestive system. As a result, there is a lower isolation of insulin and glucagon. Fatty tissue continues to disintegrate, but – there is no muscle.

Glutamine

Glutamine is one of the most powerful adaptogens that allow better recovery between training sessions. During cutting, the body does not have a strong need for glutamine, so if you are loaded before cutting, you can not consume it. In the case of cutting- it allows you to maintain the energy balance in the body, and push aside the moment of slowing metabolism, which is especially important if you discard more than 15 kilograms for cutting.

Creatine

There is much debate about taking creatine. Many opponents of its use note a strong water retention in the body, which, firstly, does not allow to evaluate the results and direction of cutting, and, secondly, slow down the cutting  itself.

Creatine powder ON
Creatine powder ON

Creatine is best used, just change the regimen, and take into account that creatine and liquid along with it are excreted at least 3 weeks. Therefore, if you are planning a 2-month course of body cutting, creatine will be a good insurance for you, while for short cutting or its final stages, it is better to refrain from it.

BCAA – amino acids with branched chains

BCAA is the ideal source of building protein, which allows you to save muscle. Unlike serum and other sources, BCAA does not interact in any way with insulin and the digestive system. In fact, this is a cheat code for muscles, since less than 6 minutes pass between the consumption of BCAA and the onset of an anabolic spike.

Green Tea Extract

Quite a controversial ingredient for cutting, which is extremely not recommended for professional athletes because of side effects. If you drink a small amount of green tea, it does not in any way affect the cutting process or your health. And, if you take a concentrated extract, you get a shock dose of caffeine, which has a very negative effect on your health and the state of the cardiovascular system.

Fish fat

Fat tissue in the process of losing weight and cutting disintegrates unevenly. Typically, the full fat molecules go into the process, which, when disintegrated, leave a trace in the form of polyunsaturated omega-6 acids and free radicals. Omega 3 plays an important role, because when it enters the body, it allows you to bind the molecules together, which will facilitate the withdrawal of adipose tissue.

At the same time, omega 3 is a stabilizer of the cholesterol reaction, reducing the amount of bad cholesterol and increasing the amount of good. This, in turn, affects the synthesis of anabolic hormones including. testosterone.

Nitric oxide donators

The use of nitrogen donators is even more controversial than creatine. On the one hand, they do not in any way affect the cutting process itself, and with dried ligaments and joints can only do harm. On the other hand, they increase the pumping, due to which the burning of fat in the local sense is more effective. And, of course, they reduce the time of recovery of the body between training. Use nitrogen donators recommended only to experienced athletes under the supervision of a doctor.

Additives to strengthen joints

In the process of cutting, many elements from the body are washed away. At the same time, some of them compensate for the protein, but, as for the ligaments, they are destroyed and become more brittle. The same happens with joints, which lose interarticulate fluid. Therefore, additives to strengthen the joints – a must for anyone who decided to cut.

Learning how to choose the right sportpit for body drying
Learning how to choose the right sportpit for body cutting

Additional recommendations

Bodybuilding cutting is a complex approach, which requires not only proper training, but also adhere to certain rules.

  • Rule number 1 – reduce the consumption of sodium for the duration of bodybuilding cutting. Sodium strongly binds water, while, unlike cholesterol, it is deposited not in muscle tissues, but under the skin, which significantly slows down the process of acquiring the desired species. Therefore, in the last stages, completely discard salt and milk.
  • Rule number 2 – in the early stages do not give up milk. Despite the fact that there is a lot of sodium in milk, it also contains calcium, which allows you to keep your bones and teeth in a normal state. Refuse milk should be gradually, closer to the peak form.
  • Rule number 3 – in the last stages you need to drink a lot of liquid. Up to 5 liters per day. This liquid will not be absorbed to the full extent in the same way as it occurs with normal consumption. At the same time, it will disperse the metabolism, and the excretory system will work in such a way that together with the resulting liquid, a part of the unbound sodium will be removed.
  • Rule number 4 – sauna only in the first stages. So, the sauna excellently breaks down the metabolism and allows you to get rid of a part of the fluid in the body. However, in the final stages, your body is already in a state of forced dehydration, so the sauna will lead to a serious heart overload. Many professional athletes died because of this.
  • Rule number 5 – no fast carbohydrates. It is recommended to adhere to low-carbohydrate high-protein diets altogether, and to tighten your diet at the final stages, switching to carbohydrate alternation, which will deceive the body and intensively burn fat mass, practically without affecting the muscle meat.
  • Rule number 6 – do not forget to reduce the workout load. If you do not, sooner or later you will get the effect of overtraining, which will significantly slow down weight loss and cutting in general.

Adhering to these simple rules, you not only get the form necessary for beach photo shoots faster, but also save some of the lost during health cutting.

Summarizing

Sports nutrition on cutting is not a whim, but a reality. Unfortunately, in modern fitness industry it is impossible to achieve an ideal result without taking dietary supplements. At the same time, sports nutrition is a safe, albeit expensive, pleasure that will speed up your results. And yet cutting is a complex process, which depends not only on the intake of special preparations, but also:

  1. From properly composed training complex.
  2. Correct basic nutrition.
  3. Implementation of some rules.
  4. Correct recovery.

And most importantly – remember that losing weight all year long is not only beautiful, but also very dangerous for health. You can maintain low fat levels throughout the year, and even try to gain muscle mass without the fat layer, but bodybuilding cutting is not only fat loss, but also liquid, so we strongly do not recommend you to use extreme cutting if you are not competing athlete. Cutting is in demand for a short time before vacation on the beach, or before the competition. For the rest of the time, under your clothes, all the cubes of the press are still not visible, so you can safely cover them with a new layer of fat layer and build up more muscle mass on the cholesterol buffer.

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