Review of the best sports nutrition for gaining muscle mass

Many athletes use special supplements to achieve results faster. Especially popular are products that accelerate muscle gain. But it is worth considering that they will only work in combination with regular and persistent training. Without this, taking sports nutrition is useless. After all, in order for muscles to grow, it is necessary to destroy them during exercise, and then give them sufficient time to recover.

Some people believe that supplements are harmful to humans. But in reality, most of them simply provide the body with essential nutrients. The main thing is to choose the right sports nutrition and follow the correct dosage regimen, without exceeding the recommended dosages.

Types of sports nutrition for gaining muscle mass

Sports nutrition for gaining muscle mass can be taken not only by men, but also by girls. Direct use of supplements does not affect the growth of muscle fibers. In addition, muscles will only emphasize the beauty of the female body, and will not make it masculine.

Sports nutrition saturates the body with essential nutrients, which protects muscles from destruction and helps the athlete recover faster after training. Some nutritional supplements are aimed at supporting the health of joints, ligaments and the immune system, which are under stress during intense exercise.

Beginners can do without sports nutrition altogether. In the first months, muscle mass for beginners will grow quite quickly.

Protein

One of the most popular types of sports nutrition is protein. It contains a large amount of protein (about 20-30 grams per serving), which is necessary for building muscle fibers.

A person who wants to increase muscle at home or in the gym needs to consume about 2 g of protein per kilogram of weight. It is usually difficult to get this amount from food.

In addition, when gaining weight, you should maintain a certain ratio between proteins, fats and carbohydrates. Protein makes it possible to obtain pure protein without unnecessary impurities.

There are several types of protein:

• whey - as much as possible purified from fats and carbohydrates, due to which it is absorbed faster than others;
• casein is the “slowest” protein, nourishing the body for 6-8 hours;
• egg - is a cross between whey and casein protein in terms of absorption rate and has the best amino acid composition;
• complex - combines the components of all of the above types of additives;
• soy - contains only vegetable protein, therefore suitable for vegetarians, but has a weaker amino acid set.

Whey protein is most often taken in the morning, before and after a workout. It is recommended to drink casein at night to prevent muscle breakdown during sleep.

Making a protein shake is very simple. You just need to dilute a measuring spoon of powder in 200-300 ml of water, juice or milk.

Gainer

Gainer, like protein, is rich in protein, but contains a lot of carbohydrates, as a result of which it has a high calorie content. Thanks to this, it promotes accelerated weight gain.

It is recommended to use the gainer after training. At this time, the body experiences hunger, as intense exercise depletes the carbohydrate glycogen reserves. If you don't replenish it, the muscles will begin to break down.

But do not forget that a gainer is a high-calorie supplement. One serving can contain more than 1200 kcal and 250 g of carbohydrates. Therefore, it is recommended to drink it only for ectomorphs (thin by nature), who practically do not risk gaining excess weight. Everyone else is advised to prefer protein.

Creatine

Another supplement that can help you build muscle faster is creatine. This substance is absolutely natural, as it is produced in the human body.

Creatine is necessary for the resynthesis of energy, the reserves of which are consumed very quickly during physical exercise. To increase the effectiveness of your workout, it is worth taking additional doses of creatine externally. You can get them from common foods: meat, fish, some vegetables and dairy products. But the creatine content in food is not that high. Therefore, it is almost impossible to meet the daily need for this substance with the help of products every day.

This is why many athletes take creatine as a supplement. This allows you to increase strength and working weights, which directly affects the rate of muscle gain.

Now manufacturers produce many different types of creatine: citrate, tartrate, phosphate, crealkaline, etc. But the most proven and effective is creatine monohydrate.

In addition, there are several forms of release of this supplement:

• powder;
• capsules;
• pills;
• liquid.

The most accessible and common form is powder. It must be dissolved in water, but it is advisable to use sweet juice (grape, cherry), since fast carbohydrates act as a transport system for creatine, due to which it is absorbed much better.

The daily dose of creatine for athletes involved in strength training is 5 g. But there is another dosage regimen that involves loading with a large dose of creatine over several days.

BCAAs

BCAA is an amino acid complex of valine, leucine and isoleucine. These three amino acids are essential and make up about 35% of the total amino acid composition of muscles.

In stores you can find BCAA in different forms:

• liquid;
• powder;
• capsules.

It is worth consuming BCAA when losing weight in order to maintain muscle mass. Drink the supplement in the morning to prevent catabolism, before, during or after training.

Glutamine

Another important amino acid is glutamine.

It performs several functions:

• helps muscles recover faster after training;
• increases endurance and reduces fatigue in classes;
• improves digestion;
• strengthens the immune system.

You can take glutamine just like BCAA: in the morning, before or after training. In addition, this supplement can be combined with others: protein, creatine and amino acids, as it can enhance their effect.

This supplement is available in the form of powder, capsules and tablets. But you should avoid ready-made bars and shakes with glutamine, as it is very unstable.

Arginine

Arginine is a partially essential amino acid. In the body it is converted into nitric oxide.

Taking arginine alone does not help build muscle. It only improves the flow of blood and nutrients to the muscles, dilating the blood vessels.

The optimal time to consume arginine is in the morning and 10-20 minutes before training. It is during this period that it is especially necessary to improve the body’s supply of nutrients.

Pre-workout supplements

Pre-workout complexes or boosters are used to increase the intensity and effectiveness of exercise. This indirectly helps build muscle faster.

Most of these supplements contain caffeine or taurine. These components help you cheer up and give a boost of energy.

In addition, pre-workout supplements may contain amino acids and other beneficial substances such as arginine, betaine, BCAA, beta-alanine, creatine, etc.

It is worth considering that you need to take boosters very carefully. They stimulate the nervous system, which can negatively affect the psychological state and cause insomnia.

In addition, diseases of the cardiovascular system are contraindications to taking pre-workout complexes.

Testosterone booster

Testosterone boosters increase the production of the so-called “male” hormone - testosterone. It is what causes muscle growth and increases libido.

The composition of such boosters includes various vitamins, natural and synthetic substances. The question of the safety of their use remains open. After all, consuming an additional dose of testosterone leads to suppression of the natural production of this hormone.

As a result, there is a risk of decreased sexual function and loss of muscle mass, since the effect of testosterone boosters ends immediately after the end of use.

If you decide to take such supplements, you should drink them before training or between meals.

ZMA

ZMA is a supplement that is a combination of zinc, magnesium and vitamin B6. Sports nutrition manufacturers claim that taking ZMA increases the production of IGF-1 (insulin-like growth factor) and testosterone.

In addition, zinc, which is part of the product, helps accelerate muscle recovery. And magnesium normalizes the state of the nervous system, which improves the quality of sleep and has a positive effect on muscle mass gain.

Based on its properties, it is recommended to use ZMA at night.

Tribulus

Another drug that increases testosterone production in the body is Tribulus. The main substance in this supplement is the plant of the same name. Its extract tones and improves performance due to its effect on the central nervous system. In addition, the extract of this plant enhances the synthesis of growth hormone.

While taking Tribulus, muscle growth really accelerates. But you can’t use it regularly, as the body needs rest to prevent addiction.

In the intervals between doses, processes may decline and libido may decrease.

You can find this drug not only in sports nutrition stores, but also in pharmacies, although it is not a medicinal product.

Antioxidants

With regular heavy training, you should think not only about muscles, but also about health. To maintain it, you can consume antioxidants. They help eliminate free radicals in the body.

First of all, you should pay attention to vitamin E. It increases skin elasticity, strengthens nails and makes hair smooth. In addition, vitamin E helps block catabolic processes and helps muscle fibers recover faster.

Vitamin C is also indicated for athletes. Its use helps maintain healthy joints and protects against common diseases associated with a weak immune system.

Vitamin and mineral complexes

Vitamin and mineral complexes for athletes are more concentrated. This is necessary because trainees are exposed to much more severe physical activity than ordinary people.

Taking such complexes helps protect joints and ligaments from damage. Many supplements contain components such as vitamins A, C, E, D and B vitamins, as well as calcium, magnesium, sodium, phosphorus, collagen, etc.

The most famous vitamin and mineral complexes for athletes are supplements from Optimum Nutrition. They are available in two forms: for men and women. The first ones are called Opti-Men, and the second ones are called Opti-Women.

Omega-3

Omega-3 fatty essential amino acids promote accelerated recovery after exercise, have a positive effect on heart function and normalize blood pressure. In addition, an important advantage is that these acids improve the condition of the skin, hair, nails and strengthen the immune system.

You can get Omega-3 from regular foods, but most athletes take fish oil capsules. This is more convenient and helps you easily meet your daily fatty acid needs.

You can drink fish oil once a day or break the daily dose into several servings. Moreover, the capsules must be taken with food. This will protect you from digestive disorders.

Daily protein intake

The most important building material for muscle growth is protein. When doing strength exercises, it is important to ensure that a sufficient amount of protein enters the body every day, based on the calculation of 1.5-2 g/kg of weight. Slow muscle growth indicates a lack of protein, in which case the norm should be increased to 2.5 g/kg.

The athlete's diet should consist of egg whites, cottage cheese with a fat content of 0-9%, fish, lean meats - beef, chicken breast, seafood. You can replenish the required amount of protein in the body of a bodybuilder who does not consume animal products by introducing plant ingredients into the daily menu. Namely, soy milk, legumes (beans, lentils, peas), seeds, nut butters, nuts (almonds, peanuts, hazelnuts, cashews, walnuts, pine, Brazilian, coconut, macadamia, pistachios). However, it is important to consider that a vegetarian diet slows down the process of muscle building due to the lack of animal protein in the diet.

To get the maximum effect, you should drink a protein shake immediately after training, since this is when the body absorbs nutrients best.

As a result of intense exercise, micro-tears of muscle tissue often occur; their healing occurs with the participation of amino acids and protein foods.

The optimal solution for rapid muscle gain is a combination of animal and plant proteins.

Despite the fact that the main building material of muscles is protein, its consumption in excess of the calculated norm leads to an increase in fat deposition in the liver, increased excitability of the endocrine glands, the central nervous system, increased decay processes in the intestines, and an increase in the load on the cardiovascular system. Protein in excess amounts will not be absorbed by the body and will not have an effect on muscle growth.

It is recommended to divide the daily protein intake into 4 meals during the day, which will ensure uniform “feeding” of the muscles throughout the day.
Table of products for the athlete

Protein nutrition not only increases muscle volume, reduces fat deposits, but also makes the body of women and men more prominent.

Criterias of choice

To protect yourself from counterfeiting when choosing sports nutrition, you need to purchase it only in trusted official stores. Under no circumstances should you buy supplements from your hands, especially without labels and tags. Each product must contain detailed composition and instructions for use.

When choosing, you should pay attention to the manufacturer. The most reliable and proven are: Optimum Nutrition, Dymatize, Maxler, Ultimate Nutrition, Syntrax, BSN, Bombbar, RLine, VPLab, SAN, Olimp and some others.

High-quality sports supplements do not have to be expensive. Sometimes you can find a product with a very good composition at a low price. But it is not recommended to buy the cheapest sports nutrition without carefully studying the information and reviews.

Typically, the prices for the listed additives are within the following limits:

• protein - 800-3000 rubles;
• gainer - 1100-5000 rubles;
• creatine - 300-1500 rubles;
• BCAA - 500-2000 rubles;
• glutamine - 400-2000 rubles;
• arginine - 600-3500 rubles;
• pre-workout complexes - 1200-2800 rubles;
• testosterone booster - 400-6000;
• ZMA - 500-1700 rubles;
• Tribulus - 1000-2100 rubles;
• antioxidants - 500-3200 rubles;
• vitamin and mineral complexes - 700-2500 rubles;
• Omega-3 - 60-2000 rubles.

The prices shown are very approximate. Their spread in the sports nutrition market is too great to talk about specific numbers.

Supplement Schedule

The table shows the optimal schedule for taking the supplements discussed above for gaining muscle mass. Of course, you don't have to take them all. You need to choose one or two or three that are suitable for yourself.

If you manage to choose an effective supplement for yourself and combine its intake with regular training, muscle mass will increase faster.

In addition, consuming sports nutrition does not mean that the athlete will not have to follow a special diet to build muscle. The person will still need to eat a calorie surplus and eat a variety of foods. After all, it is impossible to get all the necessary nutrients from supplements.

Creatine is a source of energy and a reliable assistant in pumping

What supplements should you take for muscle growth if you feel exhausted after a workout? We recommend including creatine, which is so necessary for the modulation and production of cellular energy. The results of using this sports nutrition product are as follows:

1. Activation of glycogen synthesis.
2. No feeling of fatigue after training.
3. Rapid muscle development.
4. Increased muscle cell volume.

Creatine is very popular among bodybuilders and gym enthusiasts. The supplement activates the forces to the fullest, as a result of which the muscles begin to work several times more intensely than before.

Contraindications

Many people are interested in the question of whether taking sports nutrition can be harmful. It is worth understanding that the additives themselves are not dangerous. Most of them are made from natural ingredients that a person gets from regular food.

But in some cases, you should stop using sports nutrition. For example, you should not drink protein, gainer, or other high-protein supplements if your liver or kidneys are not functioning properly.

In addition, contraindications include:

• age under 18 years;
• pregnancy and breastfeeding;
• serious problems with the digestive system;
• individual intolerance to the components of the supplement.

If you take these contraindications into account, consuming sports nutrition will not cause harm, but will only improve your health and help you quickly improve your appearance.