Sports nutrition dosage. A set of sports nutrition for gaining muscle mass. What sports nutrition is best for gaining muscle mass? What supplements to choose for girls

When, how and what kind of sports nutrition is best for gaining mass? Find out how protein, creatine, BCAAs, and other supplements affect recovery and growth.

Even serious athletes often have times when their progress in the gym slows down or stops. Or worse, regression begins. Then you need an additional impetus to growth. The right sports nutrition can help you get the desired results again.

Whey Protein For Gaining Muscle Mass

Protein is at the heart of any sports nutrition regimen.is obvious: it is convenient to take with you, it is easily absorbed and effectively covers the body's need for protein. Protein comes to the rescue when you don't have time to cook or just don't feel like eating another chicken breast or steak.

The protein should be used at a specific time in the indicated dosage (dosage is calculated for an athlete weighing about 90 kg):

20 g immediately upon waking up:your body has been hungry for 8 hours or more, so it's wise to drink your protein shake as soon as you wake up. This will lift you out of the catabolic state and trigger muscle growth mechanisms. In the morning, we do not need complex carbohydrates or fats, enough fast-digesting protein and some simple carbohydrates. The body will thank you for the flow of amino acids into the blood.

20g Pre-Workout:at this time, you need to raise the level of amino acids in the blood again. Taking a pre-workout protein will provide your muscles with amino acids throughout your workout, making your recovery process much more productive.

40g Post Workout:at this time, the body needs fast-digesting protein and about twice as much simple carbohydrates (80 g). Drink this shake no later than half an hour after your workout. This will raise insulin levels, which will stimulate protein synthesis by supplying glucose and amino acids to muscle tissue.

Creatine for Strength Growth

Creatine is an equally common sports supplement. It is converted to creatine phosphate in the muscles, whereby they are supplied with energy during exercise. Creatine also promotes more water flow into muscle cells, which leads to an anabolic environment for increased protein synthesis. It is the best supplement for building muscle mass and increasing strength.

3 –5 g. Before training:this amount, taken with a small amount of complex carbohydrates and 20 grams of protein, will replenish the body's stores of creatine.

3 –5 g post workout:within half an hour after finishing your workout, take creatine along with 40 g of whey protein and 80 g of simple carbohydrates. You will receive a cocktail containing everything you need for further growth. Your muscles need nutrients after a workout - why not give them some? The insulin spike from simple carbs is guaranteed to send creatine directly to your muscles.

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Casein for Better Sleep Recovery

Casein is a slow-digesting protein that will enter the bloodstream for a long time. Whey protein is used when the body urgently needs protein, while casein is needed in other cases: between meals or when you have no opportunity to eat for a long time.

20g Post Workout:take 20 g of casein along with the rest of your sports nutrition. Whey protein will be absorbed quickly, and casein will fuel your muscles with amino acids for a long time, leading to better recovery. It can also help you stay full until your next full meal.

20 g in the middle of the night:since casein is slowly absorbed, you will benefit from drinking it in the middle of your sleep. This will provide the body with the protein it needs to repair. During sleep, the body starves and because of this falls into a state of catabolism. Taking casein about 3-4 hours after you go to bed will help you gain weight. So start your alarm!

Glutamine is an amino acid that promotes recovery

The effect of taking glutamine is not as strong as from taking creatine, but glutamine is not without its advantages. One of the most abundant amino acids in the body, glutamine is actively involved in recovery by helping muscle cells store glycogen after exercise. It also increases growth hormone levels and supports immunity. Glutamine also reduces exercise fatigue, so you can stay longer. Glutamine is also needed for the functioning of the digestive system: if you do not take it additionally in the form of sports nutrition, the digestive system will take it from your muscle tissue.

7-10 g immediately after waking up:should be taken along with a small portion of protein, which we wrote about above. This is necessary in order to remove the body from the catabolic state in which it was at night.

7-10 g pre-workout:this will allow you to train longer at high intensity.

7-10 g post-workout:this will help the glycogen flow into the muscles, which will put the body into an anabolic state and accelerate recovery.

7-10 g 30-60 minutes before bedtime:this will protect your muscles from breakdown during sleep. Together with a small dose of catabolism, this will prevent catabolism.

BCAAs to restore and reduce catabolism

The leucine, isoleucine and valine in the BCAAs are used as fuel during intense exercise. They protect your hard-won muscles from decay. The rest of the time: improve protein synthesis and reduce the level of the catabolic hormone cortisol.

5-10 g immediately after waking up:taking BCAAs in the morning helps to get rid of catabolism after an overnight fast. The body will use BCAAs for energy, while protein and glutamine will fuel the muscle tissue.

5-10 g pre-workout:this will help to provide the body with energy and keep muscle tissue from decaying. You will trigger the anabolic processes necessary for growth.

5-10 g post workout:it will increase protein synthesis and suppress the production of the catabolic hormone cortisol, which causes muscle loss and limits the effect of testosterone on muscle growth.

Arginine to improve muscle blood supply

Arginine is converted in the body tonitric oxide (NO). It is a supplement with many health benefits. Arginine increases blood flow to muscles as more nutrients (amino acids and glucose) enter the blood vessels, as well as hormones such as growth hormone, testosterone, and insulin-like growth factor (IGF-1). Also, a stronger intake of water in muscle cells increases protein synthesis, which leads to faster muscle growth.

2-3 g immediately after waking up:at this time, arginine will dilate the blood vessels, which will improve the flow of other nutrients into the muscles.

2-3g Pre-Workout:this will increase your natural pre-workout growth hormone production.

2-3 g 30-60 minutes before bedtime:it will also help increase growth hormone levels.

Tribulus to increase testosterone levels

Tribulus increases the level of testosterone made from cholesterol. It also increases your strength during training, so it is worth using if you need an additional source of energy before strength training.

250-500 mg Pre-Workout:a jump in testosterone levels before going to the gym will do you good.

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ZMA for Enhanced Hormone Production and Recovery

ZMA (a combination of zinc, magnesium and vitamin B 6 ) leads to an increase in the production of insulin-like growth factor and testosterone. Zinc improves recovery, while magnesium calms the nervous system so that the body can relax more easily. The better you sleep, the more room your body has for growth.

30-60 minutes before bedtime:30 mg zinc, 450 mg magnesium and 11 mg vitamin B 6 .

Vitamins and Antioxidants for Better Health

Antioxidants help the body rid itself of free radicals that are generated during stressful periods, such as after strength training. Should, to deal with stress and keep the body in a state of anabolism.

500 mg vitamin C with a post-workout meal:vitamin C helps maintain joint health and supports immune function.

150-300 mg vitamin E with a post-workout meal:vitamin E reduces damage to muscle cells and improves recovery. This antioxidant is also important for the condition of skin, nails and hair.

Sports Nutrition Schedule

Times of Day	Sports nutrition products
Immediately after waking up	20 g whey protein 2-3 g arginine 7-10 g glutamine 5-10 g BCAAs
Noon	Protein shake with 20 g whey protein and 20 g casein
Before training	20 g whey protein 2-3 g arginine 7-10 g glutamine 3-5 g creatine 5-10 g BCAAs 250-500 mg tribulus
After training	40-80 g of simple carbohydrates 20 g whey protein 20 g casein 2-3 g arginine 7-10 g glutamine 3-5 g creatine 5-10 g BCAAs
Together with dinner	500 mg vitamin C 150-300 mg vitamin E
30-60 minutes before bedtime	20 g casein 2-3 g arginine 7-10 g glutamine ZMA (30 mg zinc, 450 mg magnesium, 11 mg vitamin B6)
In the middle of the night	20-30 g casein

Now you know how and when to take sports nutrition. However, if you are still a beginner, start by taking whey protein and then gradually purchase other sports supplements. This will help you understand what works best for you. We are all different, and the choice of sports nutrition is a subjective matter. Eat a healthy diet, as supplements will not be beneficial without a proper diet. Get complex carbs from potatoes, durum wheat pasta, rice, and oatmeal, and protein from lean beef, turkey, chicken, eggs, and fish. This will quickly achieve the desired result.

When buying sports nutrition, many athletes have the question of how and at what time to use protein, gainer, creatine or BCAA in order to get the maximum effect from training in the future. In this article, we will point out the main recommendations that should be taken into account when using sports nutrition during the day.

Protein

It is advisable to mix various proteins with milk. If milk is poorly absorbed, then it should be mixed with ordinary drinking water. You can drink protein in the morning, at night, between meals, and after exercise, depending on the type of protein and your goals.

Gainer

Also miscible with milk or water. Be sure to drink a gainer after training, as well as between meals and in the morning. Eating a weight gainer at night can lead to an increase in unwanted fat. The amount of gainer should be calculated based on how many calories you need to get per day.

Creatine

Contrary to the claims of some manufacturers that creatine should be consumed with food or protein, creatine is best consumed separately and in a separate form, i.e. not as part of a protein or gainer, but separately or together with a transport system. or with the transport system it will be learned much better! It is better to drink creatine separately from everything between meals, stirring it in grape juice, 5 grams of creatine per 1 glass of juice. If creatine comes with the transport system, usually a mixture of carbohydrates, then creatine can be mixed in the water, since the carbohydrates along with creatine will replace grape juice. Creatine is drunk separately from everything, so that in the process of digestion it does not break down and turn into a useless product, the transport system and grape juice are used for the same.

Amino acids

Amino acids can be drunk with water, juice, any liquid, both in the morning and in the afternoon, and between meals, and at night, as well as with food, before and after eating, i.e. at any time, they will be assimilated always and at any time.

BCAA

BCAAs or BCA are best drunk before, during and after training, and are ideal times to consume with induction, juice, or any other liquid. They can be drunk with food, protein, or anything else. To feel the effect of BCAAs, you need to drink about 5 grams at a time. In general, they are consumed from 5 to 20 grams at a time. Naturally, from 1 gram of BCA the effect will be, but not the one you expect from them.

Glutamine

A very delicate and unstable amino acid, glutamine must be stirred in water and consumed immediately. It is best to drink glutamine separately from everything between meals or in the morning and at night, but you can also mix it with a protein or gainer or regular food. The dosage of glutamine should be between 5 and 20 grams, since most of it is destroyed in the stomach without entering the bloodstream.

Vitamins, minerals

Vitamins can be drunk with water at any time of the day, but preferably with food, either immediately before a meal or immediately after a meal, since they are less irritating to the stomach with food and are better absorbed. The dosage of vitamins should be checked depending on the manufacturer and the manufacturer's instructions must be followed.

Fat burners

Fat burners should be drunk with water, according to the manufacturer's instructions, or half an hour before training.

L-carnitine

As a tonic, you can drink L-carnitine at any time of the day with water or with food. As a fat burner, drink 30 minutes before training, starting at a dosage of 1 gram and, depending on how you feel, gradually increasing it. Usually, L-carnitine is already felt well at a dosage of 1-3 grams.

Pre-workout complexes

Drink 15-45 minutes before training, stirring in water or juice. Pre-workout complexes must be drunk on an empty stomach, i.e. before using the pre-workout complex, you must not eat at least 1 hour, but rather 2, since the ingredients included in the complexes are destroyed in the stomach and the complex no longer works as it should.

L-arginine or nitric oxide

Drink before workout on an empty stomach, as well as the pre-workout complex, or in the morning immediately after sleep, and start eating half an hour after taking L-arginine so that it can be absorbed. L-arginine is very delicate and breaks down easily, hence the need to take it on an empty stomach.

Products for joints and ligaments

Every day I am asked "how to take sports nutrition?", How to consume protein, gainer, amino acids and more. People do not quite understand that this is an additive to the diet, but not as a substitute for it. Therefore, to say exactly when, to use something, you need to know your lifestyle, your daily routine, etc. Agree, I cannot know this, therefore there cannot be an exact answer for everyone. But I'm giving you the basics to help you figure out when and what supplement to take.

How to take protein to gain muscle mass

It is a protein supplement and should only be taken if you cannot get the protein you need from regular foods. For example, if you are an athlete who weighs 80 kg, you need 2 grams of protein per 1 kg of body weight to gain muscle mass, that is, 160 grams of protein. Let's say you ate 500 grams of meat and didn't eat anything else. A pound of meat contains about 100 grams. squirrel. And you need 160, therefore, you can take 2 servings of protein, 30 grams each.

Should be taken between meals, or when the meal was only carbohydrate. After training, it does not need to be consumed, since afterwards we need carbohydrates, not protein. A multi-protein protein between meals is best for this purpose.

How to take a gainer

This is a high-calorie supplement based on carbohydrates. To understand when and how much to drink a gainer, you need to understand how many carbs you ate per day. Each person has his own needs for carbohydrates, they must be calculated by the method of tests. For example, you have determined that you need 300 grams of carbohydrates during the period of mass gain. And you ate today, for example, only 200 grams of rice, which is 150 grams. carbohydrates. This means that we need to get the remaining 150 grams from the gainer. Each supplement has its own composition, so you need to read on the back of the jar how many proteins and carbohydrates are in a serving, based on this, understand whether you should take 1 or 2 servings. Again, if you ate the required amount of macronutrients from regular foods, then you do not need supplements.

You need to take a gainer either between meals, or an hour before or 30 minutes after training.

How to take amino acids

If you consume protein, then you do not need to take amino acids separately, because protein contains a complete set of amino acids.

You can take them, for example, if you do not get protein from the diet, and food no longer climbs into you, and you are tired of protein, then you can take several tablets after each meal. In principle, I don't see any point in taking them at all, when the protein is the same only cheaper. Moreover, manufacturers often cheat when they press regular protein into tablets.

BCAA how to take

When gaining muscle mass, this product is generally useless, as well as complex amino acids. Firstly, these are only 3 essential amino acids, and muscles need all 8. Secondly, protein or any protein of animal origin contains these 3 amino acids, even in soybeans, BCAAs are in large quantities. So during the period of mass recruitment it will be a money transfer.

They can only be consumed during drying, then they will serve as a source of energy during training through the process of gluconeogenesis (the conversion of amino acids into glucose). Do not take more than 10 grams at a time, because will not be assimilated. Can be taken before strength training and before cardio.

How to take creatine

As I wrote about it, I believe this supplement is for beginners. It is unlikely to work for an experienced athlete, because their creatine stores are already developed to the limit. Suitable for a beginner.

Since insulin transports creatine to muscles, and carbohydrates cause a large release of insulin, then creatine must be taken with fast carbohydrates. I also believe that all these downloads are just a marketing ploy so that you spend this supplement faster and come for a new one sooner.

5 grams of creatine per day is enough, if taken with sweets, for example, washed down with juice.

How to take L carnitine

Many consider it a fat burner. This is not true. By itself, it does not burn fats, it only transports them to the mitochondria, and there they are already burned, and then if there is a calorie deficit. L-carnitine is just an "elevator", you can take an elevator or you can walk up. The elevator is more comfortable, a little faster, but you need to get to it, wait for it, etc. Also with l-carnitine, it is only an assistant.

3 grams half an hour before a strength or cardio workout will suffice.

Friends do not need to listen to sports nutrition sellers, as it is in their best interest to sell as much as possible. If you are being crushed with protein and also separate amino acids and bcaa, just give my reasons, and you will see how the seller hesitates. Remember, this is first and foremost a business, and each supplement should only be selected as needed.

Now you know how to take sports nutrition correctly!

Sports nutrition, as a rule, is called various biologically active additives containing all the nutrients necessary for athletes. There are several types of supplements designed for specific purposes. Some are designed to burn excess fat, others to build muscle mass, still others to restore energy, and so on. In addition, there are differences in supplement use based on gender, age, and fitness. Therefore, the choice of sports nutrition should be taken with full responsibility. Before using any supplement, you should carefully study the question: how to take sports nutrition correctly. This is due to the fact that improper intake of supplements will not bring any benefit to the body, but it can do harm.

Sports nutrition, as a rule, is called various dietary supplements

The nuances of choosing sports nutrition

Fitness or sports activities do not always need to be combined with dietary supplements. However, taking the right supplements will help you achieve your goals faster than simple workouts. Quite often, beginners, not knowing which sports nutrition to choose from a huge number, make a mistake. A small review of sports nutrition will help to avoid this. After all, the main thing here is to know what additives are used for what.

Here is some of them:

• Protein is 95% protein, which is used to build and build muscle. It is obtained from several sources, both animal and plant. Each of them has its own speed of assimilation.
• A weight gainer is a protein-carbohydrate blend designed for rapid weight gain. This supplement is used primarily by lean people who cannot gain the necessary weight on their own. For those who are prone to gaining excess weight, taking a gainer is contraindicated, since the fast carbohydrates that make up it will turn into fat deposits.

Gainer SCI-MX Muscle Meal Leancore 2,2 kg

• Creatine is an acid made from amino acids arginine, glycine and methionine. 95% of this acid is found in muscles. In the process of its disintegration, energy is formed, muscle endurance increases.
• BCAA is a complex of three essential amino acids. With a sufficient amount, the body can independently synthesize all other amino acids from them. BCAA amino acids preserve muscle tissue and increase its endurance.
• are supplements specially formulated to combat excess body fat. Depending on their composition, they are designed to convert the fat in the body into energy, reduce appetite, stimulate metabolism, and remove excess water from the body.
• Vitamin and mineral complexes are especially necessary for athletes, since heavy physical activity consumes a large amount of vitamins and minerals. In this case, vitamins from food are not enough, an effect called "training plateau" occurs. In order to avoid this, it is necessary to include a vitamin-mineral complex in your diet.

Fat Burners APS NUTRITION (White Lightning)

How to make a choice?

The main types of supplements have been studied. Now the question arises: how to choose sports nutrition from such a variety? Everything is simple here. First, decide on the purpose for which you started to play sports. It is worth considering that some supplements are undesirable for girls. Therefore, it is advisable to consult with specialists in this field, who will help you choose the most suitable dietary supplements. This can be either your personal trainer or a sports nutritionist. However, when seeking advice, make sure they have the right qualifications. It is best to buy supplements in specialized stores.

What supplements should girls choose?

First of all, it should be noted that it is somewhat more difficult for girls to get rid of body fat than for guys. This is due to the fact that the metabolism of the fair sex is an order of magnitude slower than that of men.

Based on this, the choice of sports nutrition for girls falls on:

• L-carnitine is an amino acid that accelerates the fat burning process;
• protein, which is necessary in the case of a strict diet or heavy exercise;
• vitamins;
• collagen, which in no way affects the process of losing weight, it is needed to strengthen joints and restore skin elasticity;
• fat burners, which help not only break down fats, but also suppress hunger, increase muscle endurance. Of all the listed supplements, the most popular among girls are fat burners.

Among all types of additives, there are those that girls do not need at all. These include:

• a gainer containing fast carbohydrates and promoting weight gain, which girls most often want to lose;
• creatine is used only for strength sports;

Creatine is only used for strength sports

• anabolic formulas that stimulate the secretion of testosterone.

It is worth considering that supplementation should be combined with proper nutrition and exercise. Without this, they are practically useless.

Where to Buy Supplements

You can buy supplements on the American website, where there are always promotions, and by using our link you are guaranteed to receive an additional 5% discount. Also works Therefore, if you have already decided which supplements are best for you, then they can be found at.

Also, if you liked the supplements listed in the article, you can simply click on the desired link and immediately go to iherb.

Features of reception

To achieve the desired goals in sports, not only the correct selection of sports nutrition is important, but also its intake. Therefore, it is extremely important to know how to take sports nutrition correctly. In this matter, each supplement has its own nuances. Some need to be taken before classes, others after, and so on. Let's consider everything in order.

Protein is better absorbed when mixed with milk. If you are lactose intolerant, you can mix it with water. You can drink it throughout the day, both in the morning and before bed. The dosage is calculated based on the individual needs of the person.

A gainer, like protein, is mixed with milk or water. It must be taken in the morning and after training. It is undesirable to use this supplement at night, as it can lead to an increase in body fat.

Protein is better absorbed when mixed with milk

Creatine is best taken on its own from all other supplements and not combined with food. It is best taken with grape juice at a dosage of 5 grams per 1 glass.

BCAA amino acids are best taken at all stages of your workout, that is, before, during, and after. You can drink any liquid. A single dose of 5 grams will allow you to feel the result, although you can take 20 grams at a time.

Fat burners should be taken according to the manufacturer's instructions or half an hour before class. It is best to drink them with water.

It is advisable to combine vitamin and mineral complexes with food intake, since they irritate the stomach. The dosage is indicated in the instructions for use.

Many people who work out in gyms are faced with a lack of muscle growth. And the workouts are selected correctly, and going to the gym are constant, and the nutrition is normalized, and the absence of bad habits is evident. All favorable conditions for the body have been created, and the muscles do not grow. How to be? In such cases, sports supplements will help. No chemicals - only natural product! The purpose of this article is to describe products such as sports nutrition for muscle growth. How to choose the right one, which brand to give preference to, how to consume it, is it possible to gain muscle mass with a special diet?

Muscles will not grow without knowledge of physiology

Ignorance and misunderstanding of the processes occurring in the body makes millions of people waste their energy, time and money, as evidenced by thousands of reviews from both novice athletes and professionals. It is important to know what metabolism is and how to manage it correctly, muscle growth will not take long.

Metabolism is the body's metabolism. It includes anabolism (growth) and catabolism (destruction). Anabolism is important for gaining muscle mass. For weight loss - catabolism. Sports nutrition for muscle growth can be taken only after a complete calculation of your own metabolism, what complex substances and in what volume are absorbed, how much energy is released.

How muscles grow

If we explain it in simple terms, then the entire human body consists of complex substances - fats, proteins, carbohydrates and water. The food consumed also consists of these same complex substances. For normal life, the body needs energy, which it can receive from any complex substance, except water. Any aerobic load forces the body to expend its own complex substances for energy. First of all - carbohydrates, then protein and fat. But physical activity, together with energy expenditure, contributes to the rupture of muscle fibers, which the body tries to restore so that they do not break in the future, increasing their thickness by several percent. A proportional increase in the thickness of the fibers leads to muscle growth as a person sees them. Protein is needed for growth. And specialized sports nutrition for muscle growth can significantly accelerate the healing of torn fibers, respectively, and quickly gain muscle mass.

Deeper into math

Before choosing sports nutrition for muscle growth, it is recommended for beginners to calculate the required calorie and protein intake by the body. To gain muscle mass, protein and carbohydrate intake should be 3 and 4 grams, respectively, for each kilogram of body weight. For the full functionality of the body during the day, the consumption of 33 kcal per kilogram of the athlete's weight is necessary. The calorie content of complex substances is attached to help the calculations:

• 1 gram of protein \u003d 4 kilocalories;
• 1 gram of carbohydrates \u003d 4 kilocalories;
• 1 gram of fat \u003d 9 kilocalories.

From theory to practice

Below is an example of calculation for a person weighing 60 kg. The calorie requirement is 33 x 60 \u003d 1980 kcal. The need for protein is 3 x 60 \u003d 180 grams, and for carbohydrates - 4 x 60 \u003d 240 grams. Converting protein and carbohydrates into calories, we get 720 and 960 kilocalories, respectively. To calculate fat, simple math is enough: 1980 - 720 - 960 \u003d 300 kcal, or 33 grams.

Having compiled your own food menu for the day using tables of protein, carbohydrate and fat content in foods, it will not be difficult to calculate how much protein and carbohydrates the body receives less daily. This deficiency will block sports nutrition for muscle growth. For girls, the calculations differ by 20% downward. That is, all results must be reduced by 20%.

Protein is the basis of muscle growth

Very often, after mathematical calculations, novice athletes find a huge protein deficiency in the food they eat. Trying to save on sports nutrition, athletes are increasing their consumption of meat, fish, cottage cheese and other high protein foods. After a couple of months, having counted their expenses for such food, they involuntarily come to the conclusion that it is cheaper to buy sports nutrition for muscle growth. Reviews of both novice athletes and professionals confirm this conclusion.

For gaining muscle mass, the athlete should first of all pay attention to protein, essential and nonessential amino acids, as well as creatine. Protein contains a large percentage of protein, which, upon entering the body, is broken down into amino acids, enters the bloodstream and reassembles into protein molecules, and muscle fibers are built from them. Amino acids immediately enter the bloodstream and are converted into building protein. And creatine retains water in muscle cells, thereby increasing the size of all muscles, thanks to which the athlete is able to work with large weights in training.

Protein types

There are several types of proteins by origin - whey, egg, soy, milk and casein. But they are divided by athletes in a slightly different way - according to the degree of digestibility.

1. If you need to quickly saturate the body with proteins, whey concentrates, isolates and protein hydrolysates are taken. Consuming them is recommended in the morning, after sleep, when the stomach is empty, and the body does not have a building protein for muscles.
2. There is no opportunity to have a snack or the diet lacks both proteins and carbohydrates - complex protein will help. The mixture contains almost all known proteins in various proportions. Often, such a composition is also caloric due to the presence of carbohydrates.
3. Proteins with slow absorption are used at night, because the body takes up to six hours to fully process them.

When choosing protein as a sports nutrition for muscle growth, it is important to know the body's need for carbohydrates. One wrong calculation - and the gain in muscle mass will turn into the growth of fat folds, as many beginners give their choice when buying a cheap complex protein.

Protein producers

At the beginning of their careers, many athletes are faced with the problem of how to choose sports nutrition for muscle growth. For beginners, many advise using the cheapest protein available. This is the wrong approach. Choosing the best product from a famous brand is considered correct. Such a choice is guaranteed to give a beginner the opportunity to see the result when using sports nutrition. Later, you can buy cheap products and draw your own conclusions based on the results.

Ultimate Nutrition, Optimum Nutrition, SAN, ALLMAX and Scitec Nutrition are considered to be the best protein producers. Proteins from the market leaders are not cheap, but numerous positive reviews from athletes indicate that these products are working and contain a large percentage of protein per serving.

Which protein should you choose?

All beginners, without exception, are primarily recommended to use a protein with a slow digestibility. Casein protein is the best sports nutrition for muscle growth. The composition of casein always distinguishes it from other proteins with the highest protein content. If finances permit, it is recommended to buy milk or egg isolate, which must be taken in the morning, immediately after sleep. If the mathematical calculations, which the novice athlete performed without fail, show a large lack of carbohydrates and proteins in the body, it is recommended to purchase a complex protein. Attention should be paid to the percentage of protein, carbohydrates and the price per package. This ratio is different for each manufacturer. Someone focuses on the protein content, raising the price of their product, while someone reduces the price due to the high calorie content of the product.

The easy way with amino acids

Many manufacturers, trying to please athletes, have independently processed protein proteins into nonessential amino acids, which, when ingested, immediately enter the bloodstream and are used as a building material by the body for protein synthesis. The beauty of amino acid complexes is that they are instantly digestible. You do not need to calculate how many minutes a plate of porridge will be processed in the stomach and sports nutrition is synthesized for muscle growth. How to take amino acids is indicated on the package. Each manufacturer has a different dosage.

But judging by the reviews of athletes, there is a lot of negative in relation to complex amino acids.

1. Overcharge. If we compare the yield of amino acid composition with whey protein, then complex amino acids are at least one and a half times more expensive.
2. Not all amino acids in the complex are needed by the body. Many nonessential acids are synthesized by the body independently and are in excess in humans.
3. If the dosage is exceeded, excess amino acids are excreted in the urine from the body, as they do not have time to participate in synthesis, unlike any protein.

An expensive option with a quality guarantee - BCAA

The question of whether there is a sports nutrition for muscle growth and fat burning at the same time, you can no doubt answer positively. Its name is BCAA essential amino acids, or in short - BCAA. The composition contains only three amino acids, which are synthesized by the body only from external protein obtained during consumption. Also, synthesis occurs as a result of the consumption of meat, fish and eggs.

The price of BCAA amino acids is very high, but reasonable. After all, these amino acids are the guarantor of the success of any athlete. Hundreds of experiments carried out in research institutes around the world have repeatedly confirmed the effectiveness of BCAA intake. In addition to improving metabolism and promoting muscle growth, essential acids force the body to burn fat for energy, triggering lipolysis.

Which brand should you choose when buying BCAA?

Another dilemma for those looking for sports nutrition for muscle growth is how to choose the right BCAA amino acid manufacturer. The market for essential amino acids is quite interesting. Many brands have emerged that are competing with the world's leaders to win the attention of the buyer. Ultimate Nutrition, Optimum Nutrition, SAN are considered to be the world leaders in BCAA production. However, cheaper competitors make offers to customers that are very difficult to refuse.

Judging by the reviews of professional athletes, the following companies and their products have proven themselves well:

1. AminoCore by ALLMAX.
2. Xtend by Scivation.
3. BCAA Xplode by Olimp.
4. Modern BCAA by USPlabs.
5. Amino X from BSN.

Another important component in gaining muscle mass

Creatine is an important sports nutrition for muscle growth. What is the name in biology of the molecule from which the body receives energy? Adenosine triphosphate (ATP). So, this molecule is created by the body with the help of creatine, which is produced in small quantities by the liver, kidneys and pancreas. In the case of high-intensity stress on the body, creatine is spent on creating energy, as a result of which the athlete feels tired and spends more time resting between exercises. The consumption of creatine will allow the body to always be in good shape, reducing rest between sets, you can achieve great results in muscle growth.

The negative point in the application is the ability of creatine to retain water in the cells. On the one hand, the total weight of the athlete increases by 5-8%, and accordingly, the strength indicators also increase. On the other hand, when losing weight and drying with the combined use of creatine, it will not be possible to observe the results.

Good to know for novice athletes

All novice athletes, without exception, are interested in sports nutrition for muscle growth at home. Cocktail recipes and training complexes can be built independently by studying the base of bodybuilding, respectively, and get an answer regarding classes at home.

To build muscle mass, you need to force the body to consume energy to improve metabolism and, through exertion, to break muscle tissue. The larger the muscle, the more energy is required to work it. The chest, legs and back are the largest muscles. Accordingly, squatting with a barbell or dumbbells, pull-ups, dumbbell rows and deadlifts, push-ups, chest press and parallel bars are required exercises to perform. The rest of the muscles are pumped proportionally.

In conclusion on the joint application

For gaining muscle mass, protein and amino acids are recommended to be used separately, since protein slows down the absorption of amino acids by the body. But creatine can be safely mixed with both protein and BCAA, there is no harm in this. The following recipes are recommended for protein shakes.

In the morning, after sleep. One serving of fast protein is whipped in a blender with one banana, one boiled egg with yolk, and two boiled eggs without yolk. The density of the mixture, at the request of the athlete, is regulated by milk. The more liquid in the mixture, the less frequent the cocktail will be.

When gaining muscle mass, you need to make a low-carb shake at night. Dissolve one serving of casein protein in a glass of kefir without adding fruit and sugar. As an alternative to casein, soy isolate has proven itself to be able to provide protein throughout the night.