How to take sports nutrition to build muscle. Scheme of taking sports nutrition

Stimulates intense muscle growth, and how to take it correctly? Develop the right strategy for taking sports supplements and achieve maximum results in gaining muscle mass!

You squat, you press the barbell from the chest, you pave the way to the perfect physique every time you cross the threshold of the gym. The goals are set, the working weights are constantly growing, as is the number of repetitions in the approach. You are disciplined, you work hard and do not accept compromises in matters relating to the training process and sports nutrition. You count and write down the number of sets and repetitions, and take into account each gram of proteins received and. But, unfortunately, even with such a scrupulous approach, you periodically notice that progress slows down and stops, and perhaps you even take a step back! This means that an additional impulse is needed. What you need is a good sports nutrition strategy that will get you back on the road to success. But what drugs to take, when and in what dosages?

This guide will help you lay a solid foundation for a nutritional strategy that is thought through to the smallest detail and optimized for full implementation. useful properties products. For each drug, we will choose the ideal time of administration, contributing to the achievement of maximum results by both novice athletes and experienced bodybuilding veterans. In short, if you are looking to gain muscle mass, master these skills!

But first, let me list the nutrients we included in this program. We also consider it necessary to dwell in detail on the time of intake and dosages of nutrients. And, as with any exercise program or diet, check with your doctor first.

Whey Protein

20 g pre-workout: the time has come to once again raise the content of amino acids in the blood plasma. By taking whey protein before training, you guarantee a stable supply of amino acids to the muscles during the training session, and this will accelerate the onset of growth processes and.

40 g post-workout: prime time for fast, easy-to-digest protein combined with a double serving of simple carbohydrates (80 g). No later than 30 minutes after a workout, drink this protein-carbohydrate shake and add a couple of ingredients to it to stimulate insulin secretion, which in turn will help boost protein synthesis and transport and amino acids to muscle tissue.

Creatine

Another well-known and very effective nutrient. In muscle tissue, it is converted to creatine phosphate, which is an energy source for muscle contractions during a training session. Creatine preparations ensure that the muscles are loaded to the limit with this energy substrate. In addition, creatine has a hydrating effect and attracts water to muscle cells, which creates an anabolic environment and promotes protein synthesis. And for a set of mass and growth of power indicators, you can’t wish for the best!

3-5 g pre-workout: in combination with a small amount of complex carbohydrates and 20 g of whey protein, taking creatine before a training session provides you with the maximum muscle load of this nutrient.

3-5 g post-workout: within 30 minutes of your workout, take a shake containing the indicated serving of creatine, 80g of simple sugars, and 40g of whey protein, and you're guaranteed massive muscle growth. After a training session, muscles are in desperate need of nutrients, so why don't we give them these nutrients? The secretion of insulin in response to the influx of monosaccharides will help transport creatine straight into muscle tissue.

Casein

The second source of protein on our list is a slow protein, and therefore is digested in the digestive tract and enters the bloodstream steadily and continuously, nourishing the muscles over an extended period of time. While we included whey protein in the program because of its instant absorption, casein is useful in those moments when we need a long-term supply of nutrients, for example, between meals or when there is no opportunity for a full meal for a long time.

20 g post-workout: add 20g of casein to your post-workout shake. Whey protein will provide an instant supply of nutrients to the muscle tissue, while casein will begin to be absorbed when a serving of whey protein has already been used up, and the muscles still need an influx of amino acids for effective recovery. In addition, casein will keep you feeling full until you reach your full post-workout meal.

20 g at night: Since casein is absorbed slowly, you may benefit from a midnight cocktail to meet the nutrient needs of your muscles. During a night's sleep, the body is starving, and this hunger puts the metabolism into a catabolic state. Taking casein 3-4 hours after going to bed will guarantee you a continuous gain in muscle mass. Yes, you have to set an alarm, but you have a more than good reason for this!

Glutamine

It can be called a "long-term investment". Yes, it does not have such a pronounced effect as creatine, but glutamine gives you a lot of benefits invisible to the naked eye. As one of the most abundant amino acids in the body, glutamine promotes recovery by assisting in the replenishment of glycogen stores in muscle cells after a training session, increases the secretion of growth hormone and strengthens the immune system, which allows you to stay healthy and full of energy. In addition, glutamine pushes back the fatigue threshold during training, so you can increase the length and intensity of your training sessions. The digestive system needs glutamine so badly that the nutrient deficiency is replenished by the breakdown of muscle tissue. As you can see, the need for taking glutamine is obvious.

7-10 g in the morning immediately after waking up: The first serving should be taken with the whey protein shake we've already covered. The cocktail must be absorbed quickly so that the body comes out of the catabolic state after a night's sleep.

7-10 g pre-workout: the second serving will help you train longer and increase the intensity of your workouts.

7-10 g post-workout: taking glutamine after training will help replenish glycogen stores, put the body in the desired anabolic state and give a powerful impetus to the start of recovery processes.

7-10 g 30-60 minutes before bed: another great opportunity to protect muscle tissue, obtained by sweat and blood, during a night's sleep. Glutamine, along with a small portion of a casein shake, will help avoid the nightmare of catabolism.

Branched Chain Amino Acids (BCAAs)

During intense training, isoleucine and valine act as an alternative source of energy and prevent the use of muscle earned by such hard work as fuel. In other periods, BCAAs stimulate protein synthesis and repel attacks - the main catabolic hormone.

5-10 g in the morning immediately after waking up: you should start your day with BCAAs, because this is another "lethal weapon" to combat catabolism, which attacks the body under the cover of night. BCAAs instantly fill the body with energy, while glutamine and whey protein go straight to muscle tissue.

5-10 g pre-workout: and again, a pre-workout serving of BCAAs will energize the body, protect muscle tissue, and help you stay in an anabolic state for intense muscle growth.

5-10 g post-workout: the third portion will stimulate protein synthesis and stop the secretion of the catabolic hormone cortisol, which provokes the breakdown of muscle tissue and reduces the anabolic effect of testosterone on muscle growth.

Arginine

As a direct precursor to nitric oxide (NO), it is a powerful supplement with many beneficial properties. By dilating blood vessels, arginine increases blood flow to muscle tissue and promotes the delivery of nutrients (amino acids and glucose) and anabolic hormones such as somatotropin, testosterone and insulin-like growth factor (IGF-1) to the muscles. In addition, by increasing the hydration of muscle cells, protein synthesis is stimulated, which in turn becomes the foundation for an effective set of muscle mass.

2-3 g in the morning immediately after waking up: arginine will dilate your blood vessels and help deliver nutrients to your muscle tissue.

2-3 g before training: a serving of arginine will raise the secretion of growth hormone before a training session.

2-3 g 30-60 minutes before bedtime: a good time to get the most out of the nocturnal peak of growth hormone secretion, since arginine potentiates the action of somatotropin.

Testosterone booster

Promotes the synthesis of testosterone from cholesterol in the testicles. In addition, it has the ability to improve neuromuscular conduction and increase the strength of muscle contractions during a training session. If you're looking for an extra boost of strength and energy before your workout, a testosterone booster is the perfect choice.

250-500 mg pre-workout: give an extra boost to testosterone secretion before hitting the gym.

ZMA

(a combination of magnesium, zinc and) helps to increase the secretion of IGF-1 and testosterone. gives a powerful impetus to regeneration processes, and magnesium calms nervous system and helps you set yourself up for rest and recovery. And the better you sleep at night, the more time your body gets to grow.

Sports nutrition has become an integral part of the lives and careers of many athletes. Beginners, looking at professional athletes, begin to think that they can only become the same with the help of sports nutrition. So they run headlong to the stores, spend their money on supplements, and end up disappointed in the results. And this outcome is not at all surprising, because the variety of different products and supplements can confuse anyone at first. In this article, we will break it down sports nutrition and advice for beginners about it.

Sports nutrition for beginners

Before we dive into all the supplements in detail, it's important to note some sports nutrition tips. Don't compare yourself to professional athletes. The cabinets of some of them are packed to capacity with various additives that differ from each other in their action. They use so much sports nutrition because their bodies have already reached their maximum performance, and it will not be possible to surpass it with simple food alone. Sports nutrition for a beginner will only have to play the role of support, and you should not focus on it.

Protein or gainer?

All beginners, without exception, have a reasonable question at first: where to start taking sports nutrition? It's actually quite simple here. The main goal of any visitor to the gym is to gain muscle mass. And nothing can cope with this task better than a gainer or protein. The choice between them is the first stage of acquaintance of novice athletes with sports nutrition.

A gainer and a protein, although they perform the same function, differ from each other not only in composition, but also in the principle of action. A gainer is a complex supplement that contains a large number of and fats, and proteins, and carbohydrates. In addition, it often includes vitamin-mineral complexes, additional components to improve digestibility, and other ingredients. It is distinguished by high calorie content, often high sugar content, and large portions. Gainer is best suited for those who have trouble gaining mass, or who have a naturally lean physique. With its help, the total body weight is gained, which at first we need.

The protein, on the contrary, contains a minimum of ingredients, and is presented in the form of a protein of one of the types (as a rule). We will not delve into each of the types of protein in detail, we will only say that it is necessary for gaining pure muscle mass. These supplements are low in calories, rarely include additional ingredients, and are easily absorbed by the body. They are best used by those who have a full physique, or those who want to gain only pure muscle mass.

Sports nutrition for beginners should begin with these two supplements - they are the main ones in terms of mass gain.

BCAA or complex amines?

There are very interesting substances in our body - amino acids. They perform a variety of functions in the body, and normal life is impossible without them. In fact, protein in the body is not an end product. In the process of decay, it is transformed into amino acids, from which the muscles of our body are built. But what, then, is the difference between BCAA and complex amino acids, and how to choose sports nutrition for a beginner?

There are several differences between them. Firstly, complex supplements also contain BCAA, but in much lower concentrations. The main function of BCAAs is to maintain and increase muscle mass, as well as reduce the percentage of body fat. Complex amino acids are more tuned to maintain a positive amino acid and energy balance in the body. Therefore, it is impossible to say unequivocally which sports nutrition is better for a beginner of these two. In this matter, everyone should decide for himself, focusing on his goals.

Learn all about BCAA powder as the most convenient form of essential amino acids!

Vitamins and minerals - only a complex!

To ensure life processes, the body uses the energy obtained from food. But there will be no full-fledged work of the body if it does not have a sufficient amount of vitamins and minerals. These substances are involved in absolutely all internal metabolic processes, and also affect the processes of growth, development, respiration, blood formation, and so on. Therefore, if you are interested in what kind of sports nutrition a beginner needs, then vitamin and mineral complexes are definitely what should be in your arsenal! Here you can say even more - they are necessary for any person, even for those who do not play sports.

Athletes need these substances in increased quantities. During heavy physical work, all internal processes are accelerated. Accordingly, the consumption of vitamins and minerals is also accelerated. In addition, some minerals leave the body with sweat, and due to their lack in the body, many negative processes can occur.

Sports nutrition for beginners - what to look for? First you need to decide what goals you are pursuing. Most inexperienced athletes already in the first days of training try to get the “secrets” of fast pumping from experienced builders, and what kind of sports nutrition is needed for this. As a result, having heard enough useless advice from a "pumped" but not knowledgeable athlete, beginners go to stores and waste money. And the first advice for beginners will be a recommendation - forget about all the "miraculous" ways! Of course, sports nutrition will help you achieve your goal. But here the emphasis is on the word "help". It won't do all the work for you. If you want to get the body of your dreams, then be prepared to spend more than one, or even two years on it. Only then can you see real results.

Move on. Never, under any circumstances, call sports nutrition chemistry. In fact, all sports nutrition is ordinary food. Not quite ordinary, but food. Sports nutrition is a concentrated form of everything that you consume in your diet. And all this is obtained from organic and natural sources. Sports nutrition has some advantages over regular food, but it will never completely replace natural food! Therefore, remember rule number 2 - sports nutrition food, which should be eaten in moderation.

What kind of sports nutrition should a beginner take additionally?

Once you have become familiar enough with gym, learn how to perform the exercises correctly, and the first muscle mass will begin to show through, then you can start thinking about other miracles of sports nutrition. There are several other sports supplements that have been proven to work well for certain purposes. So let's figure out which sports nutrition is better to take additionally for muscle growth ...

Creatine This is one of the cheapest, but at the same time effective assistants for athletes. It performs several functions at once - it increases indicators of strength and endurance, and also has an indirect effect on the growth of muscle mass. Creatine is a substance that can be synthesized by the body on its own, but in insufficient quantities. Its additional intake will only increase its effectiveness, and will have a positive effect on the general condition of your body. With it, explosive training is much easier to perform and more strength appears in training.

Pre-workout complexes. They often contain creatine, stimulants, and other ingredients. Their action lies in the fact that they allow the body to use additional sources of energy during training, and also stimulate the work of the central nervous system. As a result, your brain feels like you are not tired for longer, and you still have a lot of energy to train.

Experts call this capacious term an extensive line of products containing substances necessary for the life of the body, and in a concentrated form.

Sports nutrition features and difference from other products

• athletes;
• supporters of an active lifestyle;
• people whose work is associated with significant physical exertion.

It is possible to use it by those people who simply want to improve the quality and variety of their diet without increasing calories, as well as those who want to lose weight.

It should be understood that these products have nothing to do with the "chemistry" - doping and anabolic steroids, popular in competitive bodybuilding. Doping is a line of prohibited substances that boost the physical capabilities of the body. Their reception is carried out by unscrupulous professional athletes, for whom victory is important at any cost. And this price can be very high - up to serious injuries.

Steroids are used by bodybuilders. These substances are also prohibited, but almost all performing bodybuilders still use them, and the judges do not pay attention to it, so taking anabolics is an established practice of classic and even beach bodybuilding. Steroids play a rather important role:

• significantly reduce the phase of catabolism (destruction of muscle fibers) after hard training;
• cause increased muscle growth (anabolism effect);
• increase power performance.

An athlete who heavily uses anabolics is immediately visible. He has terribly hypertrophied muscles and sometimes completely loses his human appearance. That is why the performances of professional bodybuilders, the appearance of athletes are unpleasant for the mass audience. In addition, long-term use of steroids causes serious health problems.

What are supplements for?

All the substances that the body needs for life, we get with food. That is why for any average person there is no particular need for sports nutrition - provided that it is properly, nutritiously fed. It is hardly possible to call hamburgers and pies from the cafe closest to the office “real” food. The stormy rhythms of life force us to eat not only "fast food", but also semi-finished products, instant products, so that the body clearly lacks useful substances. Just their lack can be filled with the use of sports nutrition products.

And their use is especially shown to people who are active, involved in sports, whether amateur or professional. At the same time, these additives do not belong to prohibited substances that are harmful to health.

Sports nutrition performs several important functions in the body:

• allows you to replenish the supply of trace elements, nutrients and vitamins;
• provides a good supply of energy for training and other vigorous activities;
• helps during the period of following diets - it maintains metabolism at an acceptable level and does not allow the body to “burn” muscles along with fat;
• controls appetite;
• promotes the growth of muscle tissue and rapid recovery after a hard workout;
• protects joints and ligaments.

It should be understood that all these and many other properties do not belong to any one type of sports supplements, but to different ones. So the choice of a particular product should be conscious, meeting certain goals. A universal, suitable for all cases sports supplement simply does not exist.

Sports nutrition includes several different products, each of which is used for its own purposes. There are quite a few of them. Here are just the most popular and sought after ones:

• proteins;
• gainers;
• complexes of amino acids;
• energy;
• casein.

Proteins - a product that provides muscles with building material

Protein - a mixture containing up to 90% protein. Most often, athletes who build muscle mass take proteins. During training with iron, muscle fibers receive many microtraumas and even break down (a phenomenon called catabolism). After training, the muscles are restored (anabolism phase), and with a margin. The material (proteins) for recovery the body takes from food. It is not difficult to guess that the nutrition of an athlete should be complete. Proteins, which are a concentrated protein, help to fill the lack of nutrients and speed up the recovery process.

Proteins promote muscle growth, in which fats are burned. Therefore, this product is also useful for those who want to lose weight as soon as possible. In addition, it makes up for the lack of protein without increasing the calorie content when following strict diets. Receiving a protein shake is quite possible to replace dinner.

Gainers - energy for training

Gainers are another product designed for athletes. This is a protein-carbohydrate mixture with a ratio of 50% protein and 30% carbohydrates. Provides a good supply of energy for a hard workout and enough protein for muscle recovery and growth. It has a high calorie content, and therefore is not indicated for people who want to lose weight.

Creatine

Creatine is one of the most popular energy drinks. Just one teaspoon of creatine monohydrate will fully provide the athlete with energy for training. Increases endurance and strength performance.

Amino acids

It is the material that ultimately makes up all the cells of our body, including muscle tissue. Among athletes, the most popular complex consists of leucine, isoleucine and valine. A supplement that contains these essential amino acids is called a BCAA. It is useful to use before, during and after training. Of particular interest is the property of BCAAs to stimulate fat burning processes in the body. Helps not to lose muscle mass during drying.

How to choose a supplement

Sports supplements will only benefit if you choose the right one. You can’t buy a product just because it was praised by a friend in the hall. It is possible that he does not pursue the goals that are relevant to you. Think carefully about the purpose for which you will use the supplement.

• If you need a quick set of mass, then the best option is gainers.
• For fat burning, it is better to buy L-carnitine. And one serving of protein (45 grams per glass of milk) is a complete meal replacement, excluding calories.
• During hard workouts, BCAAs will help a lot.
• Proteins (preferably whey or casein, soy should not be taken) are a universal supplement that is useful for everyone.
• Creatine - buy safely if you want to get energy for training and strength without gaining mass.

Sports supplements can be used both individually and in combination with each other. There is no antagonism between them. Remember that there may be individual intolerance.

When, how and what sports nutrition is better to take for weight gain? Learn 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 even worse, regression begins. Then you need an additional impetus to growth. Properly selected sports nutrition can help you get the desired results again.

Whey Protein for Gaining Muscle Mass

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

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

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

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

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

Creatine for Strength

Creatine is an equally common sports supplement. It is converted to creatine phosphate in the muscles, due to which they are supplied with energy during training. Also, creatine promotes a greater flow of water into muscle cells, which leads to the creation of an anabolic environment for increased protein synthesis. This is best supplement to gain muscle mass and increase strength.

3 –5 g pre-workout: 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 of 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. After a workout, your muscles need nutrients - why not give them to him? The insulin spike from simple carbs is guaranteed to send creatine straight to your muscles.

Helpful article: »

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, but casein is needed in other cases: in between meals or when you do not have the opportunity to eat for a long time.

20 g post-workout: take 20 g of casein along with the rest of your sports nutrition. Whey protein will be quickly digested, and casein will nourish the muscles with amino acids for a long time, which will lead to better recovery. It will also help you stay full until the next full meal.

20 g in the middle of the night: Since casein is slowly digested, you will benefit from having a smoothie with it in the middle of your sleep. This will give your body the protein it needs to repair itself. 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 mass. So set your alarm!

Glutamine is an amino acid that promotes recovery

The effect of taking glutamine is not as strong as taking creatine, but glutamine is not without its advantages. As 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 helps to increase the level of growth hormone and supports immunity. Plus, glutamine reduces workout fatigue so you can last 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 with a small portion of protein, as we wrote above. This is necessary in order to bring the body out of 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 glycogen flow into the muscles, which will put the body into an anabolic state and speed up recovery.

7–10 g 30–60 minutes before bedtime: this will protect your muscles from breaking down while you sleep. Together with a small dose of catabolism, this will prevent catabolism.

BCAAs to restore and reduce catabolism

Leucine, isoleucine and valine, which are part of the BCAAs, are used as fuel during intense workouts. They protect your hard-won muscles from decay. The rest of the time: Improve protein synthesis and reduce levels of the catabolic hormone cortisol.

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

5-10 g pre-workout: this will help supply the body with energy and protect muscle tissue from decay. You will start the anabolic processes necessary for growth.

5-10 g post-workout: this 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 to nitric oxide (NO). This is a supplement with many benefits. Arginine increases blood flow to the muscles, as more nutrients (amino acids and glucose) as well as hormones such as growth hormone, testosterone and insulin-like growth factor (IGF-1) enter the blood vessels. Also, a stronger supply of water to muscle cells increases protein synthesis, which leads to rapid muscle growth.

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

2-3 g pre-workout: this will increase the natural production of growth hormone before training.

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 produced from cholesterol. It also increases your strength in 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.

Helpful article: »

ZMA for Enhanced Hormone Production and Recovery

ZMA (a combination of zinc, magnesium and vitamin B) has been proven to 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 it's easier for the body to relax. The better you sleep, the more room for your body to grow.

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

Vitamins and Antioxidants for Better Health

Antioxidants help the body scavenge free radicals that are produced during times of stress, such as after strength training. Should, to cope with stress and keep the body in a state of anabolism.

500 mg of Vitamin C with a post-workout meal: Vitamin C helps keep joints healthy and supports immune function.

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

Sports nutrition schedule

Now you know how and when to take sports nutrition. However, if you are still a beginner, start with whey protein and then gradually buy others. sports supplements. This way you will know what works best for you. We are all different, and the choice of sports nutrition is a subjective matter. stick proper nutrition, because without a competent diet, there will be no benefit from supplements. Get complex carbs from potatoes, durum wheat pasta, rice, and oatmeal, and protein from lean beef, turkey, chicken, eggs, and fish. So you will quickly achieve the desired result.