It all starts with a gainer
When we talk about sports supplements for weight gain, number one is, of course, protein. Protein in the body is broken down into amino acids, which are the main “building material” for muscle fibers. Here you can use any of its types, both “fast” whey and slow casein, or even combined protein mixtures:
- Whey Whey is drunk immediately after training to speed up recovery;
- It is recommended to drink casein (its most popular form is micellar, which has no unpleasant aftertaste) at night - after all, recovery processes do not stop during sleep, but even vice versa;
- Combined, consisting of different types of protein, you can drink between meals and on non-training days to increase the proportion of protein in your diet.
However, active muscle growth requires not only an excess of protein, but an excess of calories in general. If you drink pure protein after a workout, most of it will be used to restore wasted energy and internal energy reserves - glycogen. Therefore, you need to add carbohydrates to protein.
Gainer is a high-calorie protein-carbohydrate cocktail, specially designed for athletes looking to gain mass. With its help, a surplus - that is, an excess - of calories is easily created, and the protein from the gainer is immediately sent to restore and strengthen muscle fibers. We can say that a gainer is a supplement intended only for weight gain. It is especially necessary if you have an ectomorphic physique - thin, with a small amount of adipose tissue. Such people have difficulty gaining weight without using sports nutrition.
On the other hand, if you are prone to excess weight, gainer should be used with caution. Preference should be given to a gainer based on slow carbohydrates, for example, isomaltulose - such a cocktail does not cause sudden spikes in insulin in the blood and provides a longer feeling of fullness.
We wrote in more detail about complex carbohydrate gainers earlier.
Proteins for Muscle Growth: The Best Choice
Casein protein has a low absorption rate. The product has the ability to maintain high amino acid levels for a long time. And yet, according to scientists, there is a better option for increasing muscle mass. We are talking about whey products. These muscle proteins are made on a concentrate basis, with the addition of protein hydrolysates and isolates.
Some scientific facts: it has been proven that whey protein provides the most effective and fastest gain of muscle mass. The result is achieved due to the high rate of absorption, which causes a maximum anabolic response. The main disadvantage of traditional whey protein is milk protein intolerance. The products presented in our catalog do not have this feature.
How much muscle building protein do you need to take to get “pumped up”?
The rules for taking protein directly depend on the type of nutrition you choose, as well as on your training schedule. There is an unspoken rule that you need to consume 3 grams of protein per kilogram of body weight. In addition, at least several doses of this supplement are necessary to supply the body with the required amount of protein. Typically this is done in the morning, before training, after training and at night. However, it is worth noting that these are fairly general recommendations.
Selecting “building blocks” for muscles
The next essential sports supplement for muscle growth is BCAA essential amino acids. It is a mixture of L-leucine, L-isoleucine and L-valine.
- Leucine in muscle protein synthesis activates anabolic processes. Protects muscle fibers from destruction during intense physical activity. Enhances insulin synthesis and reduces glycogen breakdown, maintains water balance in the body.
- Isoleucine provides muscles with oxygen and additional nutrition, stimulating their growth. Regulates blood sugar levels. Actively restores damaged muscle fibers and increases overall endurance. Isoleucine is especially effective during intense physical activity.
- Valine restores the body after physical activity. Provides muscles with energy, increases endurance and concentration during training. The amino acid maintains nitrogen balance and regulates serotonin levels.
Yes, these amino acids are found in any protein, including whey. However, it is in their pure form and in a 2:1:1 ratio that these sports supplements actively promote muscle growth.
Pre-workout supplements for weight gain
The classic pre-workout complex does not directly affect muscle growth, but mainly on strength indicators. Such supplements increase endurance and give vigor, because most often they contain stimulating substances - caffeine, taurine, guarana. On the one hand, this is useful because it allows you to mobilize all the efforts of the body.
But on the other hand, they all put a strain on the heart and blood vessels, which is quite harmful and even sometimes dangerous. In addition, addiction develops to them, and with regular use you have to increase the dosage. This, to put it mildly, is not good for health.
Meanwhile, new generation pre-workouts are most often a complex of amino acids and supplements for athletes, including those that increase muscle growth. The most common of them:
- Arginine stimulates the growth of muscle mass - accelerates the production of testosterone and growth hormone. Due to this, it reduces the level of subcutaneous fat, improves muscle definition, and stimulates pumping. Reduces the level of bad cholesterol, increases the level of nitric oxide, that is, arginine improves vascular tone. It is a powerful antioxidant and strengthens the immune system.
- Beta-alanine increases the intensity of muscle contractions, allowing you to achieve greater intensity of movement during training. Reduces fatigue and delays the onset of “muscle failure.” Regulates blood sugar levels and prevents the breakdown of glycogen. Alanine is indicated for athletes with low blood pressure and hypoglycemia to increase endurance.
- Creatine, which is responsible for supplying muscles with energy and increasing strength during training. We’ll talk about it in more detail below – or read our earlier article.
- Glutamine promotes the synthesis of other amino acids, thereby participating both in muscle recovery after training and in the construction of new muscle fibers. It has a slight stimulating effect, gives a boost of vivacity and energy for effective training. Strengthens the immune system.
Let's say the Amino Power pre-workout complex contains 3.8 g. BCAA, 3.8 g. arginine, 3.8 g. beta-alanine and 1.8 grams of creatine per serving. It increases your strength and endurance safely for the cardiovascular system, gives you energy before training and allows you to recover as effectively as possible after. It can be called a sports supplement for gaining muscle mass.
TOP 6 sports supplements for gaining muscle mass
If you want to increase muscle size, then you will need a nutrition program, training plan and additional sports nutrition. This set will help reduce the time it takes to gain weight.
In terms of nutrition, the main rule for you will be an excess of calories in your diet. This means that you need to consume more than you spend. This is one of the main conditions for muscle growth.
In this article we will look at the TOP 6 sports nutrition supplements for muscle growth.
Gainer.
A gainer is a protein-carbohydrate mixture. It contains a lot of carbohydrates and a fairly large amount of calories, which will allow you to achieve an excess of them in the diet.
When choosing a gainer, carefully study the composition. A good gainer should not contain too many simple sugars. The optimal option would be one with a slight predominance of carbohydrates over protein.
You need to take it between main meals, 1-3 times a day, depending on your diet. It is optimal to take it immediately after training.
Protein.
Protein is an excellent source of protein, which is a building material for muscles. The most common and highly digestible protein is whey protein. It is used by the vast majority of training athletes. It is quickly and easily absorbed by the body.
A good option for evening intake would be casein, a source of “slow” protein that is absorbed much longer than whey, providing muscles with amino acids even during sleep.
You need to consume protein depending on your needs, from a ratio of about 2 g of protein per 1 kg of body weight (on average 2-3 times a day).
Creatine.
Creatine is a supplement that helps increase strength endurance and leads to more intense muscle growth. Monohydrate is one of the most optimal forms of creatine.
Take 3-4 g of it daily, along with sweet juice or with protein or gainer.
Course: one month of admission, 2 weeks of rest. To improve muscle nutrition, more powerful pumping of blood and accelerate creatine transport, you can take arginine together (about 2 grams).
BCAAs.
This complex is a mixture of three essential amino acids: leucine, isoleucine and valine. They are irreplaceable because the body does not synthesize them on its own.
Taking BCAA stimulates insulin production, which improves muscle nutrition. In addition, BCAA prevent catabolism, the destruction of muscle fibers.
The course of administration is unlimited; the serving size is determined at the rate of 30 mg of leucine per 1 kg of body weight.
Vitamin and mineral complexes.
Such drugs do not directly increase weight, but they improve the general condition of the body and allow you to recover better and train more energetically.
It is better to buy sports vitamin-mineral complexes, because... they contain larger dosages and a richer composition. Take according to the instructions on the package.
Omega 3.
And finally, let's turn our attention to Omega-3 fatty acids. Taking Omega 3 improves blood circulation and accelerates the delivery of important substances to the muscles.
In addition, metabolism accelerates, which helps get rid of fat. Proven benefits for the cardiovascular system.
If there is insufficient intake of Omega-3 fatty acids in the body, it is almost impossible to achieve the desired results in sports, be it losing weight, gaining muscle mass or increasing strength.
Its main source is fish oil. Take daily, depending on your weight and needs, according to the instructions described on the package.
Using the above sports supplements, your training process will become more productive and muscle gain more effective.
Creatine monohydrate: what are its benefits for gaining weight?
This is a vitamin-like substance that is found in meat - and in muscles, respectively. The body produces it itself, but sometimes not enough to provide the required level for strength training. However, it has the property of accumulating in the muscles, so it is taken in a monthly course to maintain the desired level.
First of all, creatine provides muscles with energy - accelerating the synthesis and slowing down the consumption of adenosine triphosphoric acid or ATP. ATP is the main intracellular “fuel” during physical activity. It increases the supply of nutrients to muscle fibers, enhances blood supply and nerve connections between cells. By stimulating anabolic processes, creatine allows muscles to recover faster after exercise and look more prominent. In addition, it promotes optimal water circulation in the muscles, and this largely determines the relief of the muscles.
In general, creatine reduces fatigue, allows you to train more intensely, which is important during the period of mass gain and makes CREATINE MONOHYDRATE one of the most popular supplements for muscle mass.
Omega-3, familiar from childhood
Omega-3 unsaturated fatty acids are what fish oil is really valued for. But now there is no need to swallow a nasty oily liquid - modern technologies have made it possible to encapsulate Omega-3 in capsules with a neutral aroma, without an unpleasant taste.
Omega-3 significantly strengthens the immune system. When gaining muscle mass, this is especially important - after all, we mean, among other things, recovery processes. Roughly speaking, protein and the amino acids it contains are the “building blocks” for our body, while fatty acids are “cement”.
In addition, Omega-3 reduces the load on the heart and blood vessels, increases overall endurance and resistance to stress. A lack of unsaturated fatty acids can lead to serious metabolic disorders.
Omega-3s must be taken with other foods, otherwise they are poorly absorbed and can lead to intestinal upset.
Creatine
This is a natural compound that is most found in meat products. In fact, its very name is translated from English as “meat”. This is one of the most popular and best sports supplements, which is also very affordable. If the same protein is consumed quite quickly, then the daily dose of creatine does not exceed only one teaspoon per day.
The benefit of this supplement is that when taken, it stimulates the growth of muscle mass and increases your strength indicators - this is especially true for exercises with “explosive” strength. A simple, effective and completely safe (if there are no specific problems with your body) supplement that is suitable for any athlete.
