What supplements should you take for fast muscle growth? The best nutritional supplements for muscle growth.
To ensure maximum benefits from strength training, you need to take various supplements. They are presented in a huge assortment, which makes the choice much more difficult for novice athletes. This applies to absolutely any specialized sports nutrition store.
It is impossible to achieve impressive effects if you do not take sports nutrition for beginners. Beginners in bodybuilding, having learned about the need to take sports nutrition, can easily get confused in the abundance of different products, not knowing which one to give their preference. In order not to make the wrong choice and not be disappointed, you should thoroughly study which supplements really work and will be beneficial in achieving your sports goal already in the initial stages of strength training.
For people who have only recently started lifting weights, it is quite difficult to understand which supplements to purchase and how much money to spend. You cannot act without confidence that the sports nutrition you take will be effective. Otherwise the product will not be useful.
Beginning bodybuilders should be careful about their training program. It is recommended to lift weights no more than four times a week. The duration of the lesson should be a maximum of 60 minutes. You need to give yourself a break from training. Without following this recommendation, you will not be able to achieve the desired result. Long duration and frequency of training will lead to overtraining.
It is necessary to understand the difference between nutrition for strength training and dietary nutrition. To increase muscle mass, you should give up three meals a day. It is recommended to eat seven or even eight times a day, but in small portions. This is the main key to the success of any novice athlete who wants to have an impressive amount of muscle. The most important substance that should be present in the diet of every bodybuilder is protein. The amount of protein per day cannot be less than 20 grams per serving. This applies to both training and free days.
Beginning bodybuilders should be clearly aware that sports nutrition is an integral part of weight training. Supplements contain substances that are necessary for muscle growth. The main thing is not to overdo it and not get carried away with such products.
It is no coincidence that they are called supplements, since they cannot be taken as a full meal, but only serve to compensate for the lack of elements required to increase muscle volume. The main disadvantage that is typical for sports nutrition is that many high-quality supplements are quite expensive. This definitely needs to be taken into account in the long term.
There is a certain basic set of sports nutrition for beginners that should be considered for purchase. Each product has its own characteristics, as well as what specific sports purpose they are most suitable for.
Protein
To build good muscle mass, you need protein that contains whey protein, which has the highest speed of delivery of this substance to the muscles. This supplement is a major source of amino acids. Without them, volumes practically do not grow.
The best results are obtained when you drink protein both before and after training. Thanks to whey protein, muscles receive exactly those substances that stimulate an increase in volume. This supplement is the best among all products containing protein.
Whey protein is the easiest to digest. In addition, you can make a cocktail from it absolutely anywhere. You can take it at home and take it with you to the gym. The disadvantage of this supplement is its rather high cost, as well as the fact that it is quite high in calories. This is a significant disadvantage for those trying to lose weight.
Slow carbohydrates
Dietary supplements with complex carbohydrates often contain vitamins, as well as calcium, magnesium, and potassium. They allow you to obtain the energy necessary for training, so it is best to take this sports nutrition before starting training.
You can take dextrose and maltodextrin, but they are much more expensive. A more affordable option is to mix whey protein with banana or rice milk. Healthy alternatives include sweet potatoes, dates, and oatmeal.
The main benefit of slow carbohydrates is that they help burn fat and also keep blood sugar levels stable. If you purchase the supplement in powder form, the price will be quite high.
Creatine
The supplement, as shown by various studies, increases strength indicators and stimulates the gain of lean muscle mass, that is, without subcutaneous fat complications. Take creatine both before and after training, and on days off from training. The optimal daily portion is 5 grams.
Thanks to creatine, the athlete receives the necessary energy boost to perform a high-intensity workout. The main advantage of creatine is that it helps to “push” the limits of your own capabilities, that is, to train much longer and more productively. It is available in various forms, which allows you to choose the option for yourself.
Cretin helps to train more intensely because it makes the athlete stronger and more resilient. The disadvantage of the supplement is water retention in the body, which negatively affects weight, as well as a loss of strength that can be felt after exercise.
This product is not only a useful sports supplement, but also an excellent anti-inflammatory agent, which is an undeniable advantage for post-workout recovery. Its effectiveness can be compared with a drug such as Ibuprofen, but fish oil also has no side effects.
The daily dosage depends on the needs of the body. People who play sports are recommended to consume from 2 to 4 grams of fish oil per day. The product is rich in Omega-3 and Omega-6 acids, which are usually not supplied enough with food.
Fish oil promotes faster recovery and is the main supplier of Omega-3 and -6. But when taking this product, you should be prepared for an unpleasant aftertaste, nausea, heartburn, and belching with a fishy smell.
Often, when performing heavy approaches, athletes experience an unpleasant feeling that their muscles are starting to burn. This phenomenon is called muscle acidosis, which makes further training impossible. Taking beta-alanine relieves muscle fatigue and allows you to make exercise longer, and, therefore, accelerates progress by increasing strength indicators.
It is recommended to use this supplement half an hour before training. On rest days you can drink it at any convenient time. Thanks to beta-alanine, fat is lost faster, muscle mass and strength increase. The cost of the product is high. Athletes often feel a tingling sensation in the body, but it is absolutely harmless.
Other Workout Supplements
There are two other supplements that can help beginners improve their workouts.
They fully live up to their name. Pre-workouts are taken before class to increase training productivity. It is recommended to drink this supplement half an hour before training. It is a mixture of various components, the most popular being: caffeine, L-tyrosine, creatine nitrate, beta-alanine, arginine.
The main advantage of pre-workout supplements is the energy they provide the body. The cost of the supplement is high, and the components it contains are found in other products, so sometimes it makes more sense to stick to them.
Glutamine
Promotes better recovery after physical activity. It is recommended to take it after completing a workout, which will help you experience less pain and speed up the healing process. If you recover faster, it means you can return to classes faster.
The only disadvantage of glutamine is its high cost, but otherwise the athlete receives only benefits. The use of this supplement helps strengthen the body, minimize pain, and remove excess ammonia from the body.
Supplements to Boost Testosterone
Testosterone levels inevitably decline in men as they age. It can be increased by taking certain medications. They stimulate the body's natural production of this hormone, which can provide many benefits to exercise.
Such preparations are produced based on natural ingredients. They stimulate libido and provide a surge of energy, helping to build muscles. The downside is that the increase in testosterone is not very significant.
If the drug is taken uncontrollably, an excess of the hormone occurs, the man becomes more aggressive, acne and baldness appear.
ZMA
It is a supplement for increasing strength and anabolic hormone levels. ZMA is not a testosterone-boosting drug, but taking it has been shown in studies to keep testosterone levels high during exercise.
This sports nutrition improves the speed and time of recovery processes, stimulates the production of androgenic testosterone, as well as an increase in muscle volume. If you exceed the dosage, excess minerals and vitamins accumulate in the body.
Conclusion
Sports nutrition is necessary for athletes to improve strength, endurance, recovery processes, and accelerate fat burning. It does not replace a regular diet, but it allows you to compensate for the lack of substances that are necessary for a high-quality gain of muscle mass.
Bars? Energy? Powders? Pills? It's hard to figure it out, we know. Therefore, our fitness expert Dmitry Smirnov has compiled instructions for you on the selection and use of so-called sports nutrition products that are popular in Russia.
And using my 12 years of coaching experience (and 25 years of independent training experience), I will turn you into a sports nutrition expert. Lesson one - never use the phrase “sports nutrition”. These are supplements, “supplements”, and this word is more consistent with the main task of such products - to close holes in your diet, the lack of certain vitamins, microelements, amino acids and other things (believe me, everyone has such gaps). I would conditionally divide consumers of sports supplements into two groups:
1. You have been training for a long time and persistently (3-4 times a week without skipping) for a specific result - for example, you dream of bench-pressing a barbell weighing 150 kg or running a marathon 42 km 195 m. You can and need a lot of what will be discussed below. I will offer specific sets of sports supplements to solve each problem (see “Recipes”).
2. Beginners, even if they train hard, in the first six months you should get by with only both types of proteins: “quick” before breakfast, “long” at night. They make up for the protein deficiency that any Russian man has. I recommend the same diet to those people who go to the gym once a week, “for themselves” (however, if you are overweight, consult a nutritionist first).
Well, I recommend that both categories take (after consulting with a doctor) cardio- and chondroprotectors, regardless of the training program. Let's move on to the powders and bars. If any product known to you is missing from this material, it means that I consider it unnecessary.
1. Protein
Release form: powders
Why: Protein is often drunk right after a workout, saying: “Muscle mass, muscle mass!” But without carbohydrates, which everyone forgets, protein powder is practically useless in the matter of instant muscle building. Use it just to compensate for your overall protein deficiency. The body will find somewhere to put it, for example, make testosterone from it. There are “fast” and “long” proteins. The former are more biologically accessible and instantly provide your body with energy and building material. The latter release protein gradually, over several hours. It is not difficult to distinguish them: any whey is “fast”. Any combination containing casein protein (casein) is “long”.
How to take: “Fast” protein is consumed in the morning (1 serving 20 minutes before breakfast) and immediately after fat burning workouts. In general, I am a convinced supporter of a predominantly protein breakfast; this allows you to gently raise your blood sugar level after a night's sleep and further boost your metabolism. Drink “long” 30-90 minutes after the last meal, at night, so that the body has proteins at hand even in sleep.
I recommend: Of the sports supplements that my clients have come across, I can recommend the “fast” Zero Carb from VPX for breakfast. For the night I wholeheartedly recommend “Infusion” from SAN. True, this is more than protein - such products are called “meal replacement”. It contains different types of protein (which are absorbed at different times and therefore provide your body with nutrition throughout the night), as well as vitamins and a dosed amount of carbohydrates that does not harm your figure.
2. Complex amino acids
Release form: capsules, tablets, caplets
Why: I seriously doubt that products with such names contain many amino acids. Rather, it is a regular “fast” protein, only in a convenient package. On the road or after a long night in an ambush under the enemy's nose where you can't get a shaker, this is a good replacement for a protein shake.
How to take: In any training regimen, except hypertrophy, - 2-3 tablets 2-3 times a day, as a replacement for protein powders. And in the midst of a long hypertrophy program - 3 tablets twice a day, with food or a gainer, and you will also drink protein.
3. Gainer
Release form: powder
Why: My favorite product! The combination of easily digestible proteins and carbohydrates not only promotes rapid weight gain, but also provides a hurricane of energy before training, and also significantly speeds up recovery after.
How to take: On training days, 30-45 minutes before training and immediately after. On rest days, 1 serving in the afternoon. In the endurance training mode, you can do it three times a day: before and after training, as well as at night. And never eat gainer for breakfast! In this case, the weight will grow exclusively on your sides.
Worth remembering
No amount of creatine with protein will ever correct technical errors or help with lack of sleep. In addition, be aware that no supplements can replace a nutritious, regular and healthy diet. And don’t forget that even harmless and certified products, if used thoughtlessly and excessively, can cause irreparable damage to health. If you suffer from food allergies, metabolic disorders, diabetes, chronic diseases of the heart, kidneys, liver or gastrointestinal tract, then before taking any sports nutrition you should definitely consult an adequate, qualified doctor.
4. BCAA
Release form: tablets, capsules, powder
Why: BCAAs are also amino acids, but only three: isoleucine, leucine and valine. According to a number of studies, skeletal muscles contain the most of them. I use BCAAs (and encourage you to do the same) to help you lose much less muscle during your fat-burning or endurance-building periods.
How to take: When training - 5 capsules before and immediately after training. On rest days, take 2 capsules with regular meals.
5. L-carnitine
Release form: tablets, capsules, ampoules
Why: Carnitine makes it easier for your body to access fat reserves. I’m not ready to say that L-carnitine helps you lose weight, but it really increases endurance and has a beneficial effect on the health of the cardiovascular system.
How to take: 1 tablet 2 times a day with food when training endurance or strength. And with any type of training, if you feel that your heart is under heavy load (for example, on a hot summer day).
6. Creatine
Release form: powder, tablets, capsules
Why: Creatine is a precursor to creatine phosphate (CP), one of the main sources of energy for muscle work. CF provides exclusively short-term strength work (the first 3-5 repetitions of the bench press, for example). It is generally accepted that taking creatine-containing supplements can increase strength. For some this is true, but for others this supplement has no effect. Try it - maybe this food will hit you.
How to take: 2-3 g once a day, along with a gainer. Just be sure to drink at least three glasses of plain water afterwards. Creatine has an unpleasant ability to absorb liquid, which can lead to cramps, bloating, and even injury to connective tissue, for which normal hydration is extremely important.
7. Glutamine
Release form: powder, granules, capsules
Why: With heavy physical activity, glutamine reserves in the body are depleted, and this negatively affects the immune system and reduces recovery abilities. Therefore, if you have more than 5 training hours per week, you should use this supplement.
How to take: Take a dose 2 times a day, morning and evening 15 minutes before meals - and you will recover normally, endure stress more easily and get sick less.
8. Energy
Release form: “jars”, powder
Why: Another favorite product of mine! A high-quality energy drink simultaneously boosts your mood, sports enthusiasm and healthy aggression. During strength training, such a product is of paramount importance. Just keep in mind - these are special sports energy drinks that are sold in special sports nutrition stores! They contain virtually no sugar, but do contain substances that support the health of the cardiovascular system. They have little in common with supermarket energy drinks.
How to take: Just half a small bottle, drunk 30-45 minutes before training, and you are ready to break any records! However, I do not recommend drinking energy drinks before every workout (maximum 1-2 times a week), and under no circumstances drink more than one drink per day.
What should you mix the powders with?
Proteins and gainers can be mixed with regular non-mineral and still water, freshly squeezed or packaged juice, as well as milk. For a gainer, the best option is water; in combination with juice or milk, the amount of carbohydrates and calories in the mixture will go off scale. Protein powder will tolerate any of the liquids listed above, unless you choose the least fatty milk. By the way, if your intestines do not tolerate milk, you can safely mix the protein with... kefir. But all other powders, especially creatine, can only be mixed with water, and they must be drunk immediately - in liquid form, additives are the least chemically stable.
9. Testosterone boosters
Release form: capsules
For what. As a rule, the attitude of doctors and ordinary people towards supplements that increase testosterone levels is completely negative. Obviously, because they are confused with hormonal doping. However, boosters do not pump you full of extra hormones, but only gently increase the secretion of your own internal testosterone. From a physiological point of view, this means “looking younger” by several years, especially if you are over thirty. If you are 17-22 years old and healthy, you can easily do without this supplement - you already have a lot of hormones!
How to take: I consider the most useful quality of testosterone boosters to be their stimulating effect on glucose metabolism. Therefore, in my opinion, the smartest time to use them is when you are trying to get rid of excess fat. 2 capsules 2 times a day with food.
10. Protein bars
Form: you'll laugh, but these are bars!
Why: Perhaps the most convenient source of protein and carbohydrates: no need to stir or drink - tear open the package and eat to your health! Use to suppress hunger between main meals.
How to use. A couple of high-quality bars consistently discourage interest in food for exactly 3 hours, even for such an eternally hungry swallower as I am. But the daily norm, according to my observations, is no more than 2-3 bars. If you exceed the dose, you may experience problems with appetite!
* “Fast” protein - before breakfast and after training
** "Fast" protein for breakfast, "long" protein - before bed
to your health
There is also a whole range of sports supplements and near-medicinal products that you can use in your diet, regardless of the goals that you are pursuing at a certain point in time.
cardioprotectors They should be taken before training in the hot season and during periods of endurance training. These include the L-carnitine already described above, as well as preparations containing potassium and magnesium - substances responsible for the uninterrupted functioning of the heart. For example, potassium and magnesium aspartate.
vitamins and minerals I do not agree with the opinion prevailing among athletes and a number of coaches about the need to take increased doses of vitamins. Therefore, as a trainer, I prefer trivial pharmacy multivitamins in normal dosages. As a rule, this is one serving immediately after breakfast. I am not advocating for taking additional vitamins that are supposedly beneficial to the athlete/trainer - C, E and B separately. There are more than enough multivitamins!
chondroprotectors American coaches have a good saying: “If you don’t play sports, you’ll end up seeing a cardiologist. If you play sports, you will see an orthopedist!” So that the last part of this wonderful phrase does not affect you, regularly take chondroprotectors - supplements that facilitate the regeneration of cartilage tissue and the restoration of the ligamentous apparatus as a whole. Even if you rarely go to the gym or don’t go at all, you should take chondroprotectors to prevent diseases of the musculoskeletal system. How often? This information should be in the instructions for use.
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Dmitry Smirnov
Yes, yes, real secrets that even experienced comrades who have been keen on working with weights to increase muscle mass and strength often don’t know about.
Sports supplements are expensive. But at the same time, they are a very effective way to increase muscle mass and strength. Although some people say that sports supplements do not work and they are partly right.
They do not work if used inappropriately and without taking into account an effective protocol for use. That is, the situation is quite real when you pay a lot of money for beautiful jars with magic powders and capsules, and at the end you get zilch.
Someone blames “genetics”, someone looks askance at the seller, saying he put in a fake, someone is sure that it’s all about magic pills and injections. Anything can happen, but when used wisely, sports supplements work in the vast majority of cases, and well. And we’re not talking about some exotic stuff here, but about well-known products, like protein or creatine.
They are known to everyone, but few people study the issue of effective use in detail. They mostly use what is on the surface. Often this is either data from half a century ago (no more than 30 g of protein is absorbed at a time), or outright nonsense (the more you use, the better). Let's take a smarter approach to using the best-known and most effective supplements. This will save your money, time and will give noticeable results quite quickly.
Sports supplements are only a small part in building a beautiful body and a healthy lifestyle. Accordingly, it is worth having an idea about other useful things. First, I recommend that you read the following general articles:
Theory of protein and amino acid absorption
Let's again go over a well-worn topic, although still as dark for most as the amount of protein absorbed at a time. But let’s look at it in more detail and from a scientific point of view.
It is believed that no more than 30 g of protein is absorbed at a time. A strange statement in every sense. Do a tiny 45-kilogram girl and a hefty 100-kilogram man really absorb the same amount of protein at a time? There is no logic. These data were relevant half a century ago, when the “West” was interested in bodybuilding, but from a scientific point of view, few people bothered with this issue. We took the average value of the daily capacity of the intestines to absorb macronutrients, divided by two and divided into ten meals. Here comes 30 years.
Biochemistry textbooks say that the intestines can absorb up to 500 g of fat, 600–700 g of protein, and up to 20 liters of water per day. All this is true, but for an ideal “spherical intestine in a vacuum.” Who can boast of a perfectly functioning body? I think no one. You can safely multiply the numbers above by 0.7–0.8 and get the real picture. But, please note, we are talking about the daily capabilities of the body. We are interested in how much protein is absorbed at a time.
It's worth digging here a little deeper. Food entering the body in the acidic environment of the stomach and under the action of enzymes breaks down into its basic components. In the case of protein, these are amino acids. They are then absorbed in the small intestine, and different groups of amino acids use different transport systems.
This is an important point. After all, amino acids can compete with each other in the process.
For example, a BCAA supplement consists of the essential amino acids leucine, isoleucine, and valine. If the first is present in high concentration, the absorption volume of the second and third is significantly reduced - they compete for the transport system. That is why the classic composition of BCAA is 2:1:1, respectively. In this ratio, amino acids do not interfere with each other. Options 4:1:1, 8:1:1 and other perversions are just marketing and flushing clients’ money down the toilet.
So, on average, the walls of the small intestine are able to pass from 3 to 5 g of one amino acid at a time. A complete protein of animal origin (from the same protein) consists of 20 amino acids. That is on average, from 60 to 100 g of protein will be absorbed at a time, depending on the efficiency of the intestines.
BCAA (3 amino acids) will absorb 15 g at a time within 15 minutes, arginine - 5 g, etc. by analogy. I would like to add that a well-known figure in sports circles spoke about this more than once at his seminars (including closed ones). Stanislav Lindover, whose opinion I personally trust.
Consuming more than 100 g of protein at a time is problematic, so I think you don’t have to bother with this issue anymore. But do not forget about the rate of absorption of individual amino acids in the intestines - this is important and we will remember this in some sections below.
I’m done with the “verbosity” and will continue to talk more briefly, so as not to burden the reader’s delicate brain with unnecessary letters. However, if you have skipped the article up to this point, I strongly recommend reading that large piece of text above. This is important for understanding the theses below.
Efficient use of protein
Choice
It would seem that the simplest supplement is high-quality protein in almost its pure form. But it's not that simple. Firstly, it is not always as high quality as it seems or as marketers paint it. Secondly, it is worth considering a number of important points in the use of different types of protein, and when purchasing too, so as not to spend extra money, roughly speaking, “on the toilet.”
I have always preferred well-known foreign brands ( SUN, Optimum Nutrition, Universal Nutrition, BSN, Olimp etc.) and did not trust domestic ones, despite the aggressive marketing on the part of the latter and the assurance that protein is protein in Africa, and large companies increase the price only due to the name. Now on YouTube there are a lot of tests of different brands of proteins that confirm the correct principles in choosing, but even without them you can draw clear logical conclusions.
In particular, the biologically most valuable protein is produced from whey, which is a by-product of the production of several types of cheese. This production is limited by the volume of cheese consumption and is growing annually by 2–3 percent. At the same time, the consumption of sports nutrition products and protein in particular is growing by 30–40% per year in the wake of the global fashion for fitness and a healthy lifestyle. By the way, it reached us many years late. So, this is not the first year that there has been a shortage of whey, that is, the basic raw material. And since there is a shortage, the price will rise. In addition, all factories are located abroad - the USA and Europe mainly.
Thus, a certain price has been established for raw materials, which are not so easy to buy. Often, all by-products of a particular cheese factory are purchased 100% in advance under the contract.
For example, Optimum Nutrition in the USA has its own cheese production plant and its own raw materials, but in addition to this, the company buys all raw materials under a contract from one of the European factories.
So, the average price for 1 kg of whey concentrate, from which this or that type of protein is then made, is €13–14 . That is, only the raw materials for a 2.2-kilogram can of protein will cost more than €25, add packaging, flavoring additives, logistics, income of the manufacturer and seller.
Production is made cheaper by diluting the whey with various substances that are more accessible and cheaper than the base raw materials. A simple example is an excellent protein from Gaspari Nutrition, which in the last few years has included approximately 10% rice protein in its composition. Marketers yell, they say, " this is cool - improved formula, better absorption, more sources of different amino acids" In fact, because of the shortage, production simply becomes cheaper.
Conclusion regarding the choice of protein:
- If the protein is very cheap and it's not some promotion on BB.com or somewhere else, then something is fishy there. Miracles don't happen.
- If you want to take high-quality whey protein - see its composition. Ideally, the only protein there should be is whey, plus some things for taste and consistency. Any fillers, such as soy protein or individual amino acids, are an attempt to reduce the cost of production. There are 20 amino acids in protein, and increasing the dosage of any of them does not bring any benefit to the consumer (remember the rate of absorption of individual amino acids), but it hits the wallet. After all, there is less of the most important product in the composition, and there are more cheap diluents.
- Likewise with complex proteins with different types of protein and different rates of absorption. Most of these products are diluted with cheap raw materials. A minimum of whey, more soy, plus a little egg white, sometimes casein, but not expensive miscellaneous, but cheap and not the best in terms of absorption and biological value sodium/calcium caseinate.
Application
I consider the most profitable quality Whey Protein. If funds allow, then you can also buy a good casein one to take before bed. But in the latter case, there is an important point. It makes sense to buy miscellar casein obtained by ultrafiltration of milk. The process is expensive and such a protein cannot be cheap either. It is even more expensive to produce than hydrolyzate (the most expensive and fastest absorbing type of whey protein). It takes about 5 tons of milk to produce 200 kg of casein.
Miscellar casein has a high biological value and is gradually absorbed within 4-6 hours due to the formation of a dense food bolus in the stomach. The latest ON development in this area (this company was the first to release miscellar casein in the past) has an absorption time increased to 6-8 hours.
In its turn sodium/calcium caseinate much cheaper to manufacture. It is obtained by high-temperature treatment of milk with various acids. High temperature means a strong denaturation of the protein and, as a result, the loss of part of the biological value. The second nuance, sodium or calcium caseinates are absorbed in 1.5 hours. I don’t see the point in them as in “night proteins”. And the price for them is often at the level of miscellar casein, especially if the brand is promoted.
Now briefly:
- As a night protein, it makes sense to use only miscellar casein.
- Whey Protein effective to use in the morning after waking up and immediately after training. The reason is the maximum level of anabolic hormones in the blood, under the influence of which muscle protein is synthesized.
- Volume of the morning portion- depends on the thickness of the wallet and the rate of absorption of amino acids by the intestines (this is described above). Post-workout serving size should be a little more, since part of the protein in any case will go to meet energy needs. The recommended serving is 0.5 g of protein per 1 kg of body weight. That is, it makes sense for a 100-kilogram athlete to take a 50-gram serving after training.
- Eat carbohydrates immediately after training(bananas, chocolates, rolls) for a quick replenishment of glycogen stores is useless. These reserves are replenished gradually over a day or two. It is impossible to speed up the reaction. There will be only one effect - the release of a large portion of insulin into the blood, which will negate the entire effect of the growth hormone released during training. For the same reason, it is not recommended to eat carbohydrate foods before bed. Due to the increase in insulin levels in the blood, it reduces the effectiveness of the growth hormone produced during sleep.
- If you use hydrolyzate, it should be stirred only in water. In this case, it is absorbed within 10 minutes (due to the peptide component). If you stir it in milk, the assimilation will last for 30 minutes or more, that is, it will be on a level with ordinary whey. Why did you pay a lot of money for the hydrolyzate then?
Effective use of BCAAs
Not the most important supplement compared to protein (three amino acids versus 20, including those same BCAA). That is, if funds are very limited, it is better to purchase a good whey protein.
However, I personally like the effect of BCAA (faster recovery, “holds” muscles during drying). But there are also important rules here:
- The most effective and financially justifiable BCAA in the ratio 2:1:1. Any other ratio is just marketing; amino acids will be absorbed worse (the reason is described in the first section).
- At a time (that is, within 10–15 minutes) no more than 15 g of BCAA is absorbed. Athletes who crush 50 g or more at a time are simply working for the toilet.
- It makes sense to use BCAA ONLY before, during and after training(taking in the morning on an empty stomach or before bed is useless). If money allows, you can use it like this. If not, it’s good to take 10–15 g of BCAA 10 minutes before training, and then a portion of protein after. If BCAA are used immediately after training, then protein should be drunk no earlier than 10-15 minutes after taking amino acids.
- BCAA's work well after a workout together with glutamine(read about this amino acid below).
Regarding BCAA forms- the most profitable powder. In tablets and capsules it is the same powder, but costs more. Whether to take it with or without taste is not important and depends on your preferences. There is little or no harm in food chemicals (especially when compared to the food junk that the common people love to eat), so I personally choose flavored BCAA powders. I don’t see the point in liquid BCAAs - they are abundantly diluted with useless simple carbohydrates.
Effective Use of Glutamine
About 5 g of this amino acid is also absorbed at a time, if we are talking about its use in the synthesis of muscle fibers (60% of them consist of glutamine). But apart from that, this product is fuel for the small intestine(improves its performance) and for cells responsible for immunity.
Thus, during absorption, pure glutamine will partially go to the needs of the intestines and immunity. In this light, it makes sense to take about 10 g of this amino acid at a time.
A good time to take it is right after your workout along with BCAAs. In the morning on an empty stomach and in the evening before going to bed.
I myself have been using this product on a regular basis for several years, the effect is felt good.
Effective use of creatine
It would seem that the substance has been studied up and down, but there are nuances in its application.
This is the most effective sports supplement for increasing strength and, as a result, accelerating muscle growth. Creatine is involved in the nutrition of muscle cells during strength training. That is, its effect will be noticeable when working in the range from 1 to 8 repetitions. Then other cell nutrition mechanisms are activated. In general, creatine has a lot of positive effects, information about which you can easily find on the Web. Let's focus on the important points in this article.
The Best Form of Creatine in Sports Supplements - creatine monohydrate. Other options are mixtures of the same monohydrate with different acids: creatine citrate, malate, etc. That is, it's just a diluted product - pay more, get less working substance.
Classic effective duration of a creatine course averages up to 6–8 weeks (then 4–6 weeks of rest). It makes no sense to use it longer, since the effect of the substance is cumulative and the body will not be able to use more than a certain amount. That is, you will work on the toilet.
There is no point in the so-called loading of creatine during the week (take up to 20 g per day). It only burdens the body. During the entire course, the substance is taken in 5-6 grams:
- on the training day immediately after training, as the level of anabolic hormones in the blood is high;
- In non-training - in the morning immediately after waking up, for the same reason as above.
Do not dilute creatine in water. There are studies that, when dissolved in a liquid, it quickly breaks down into creatinine (an inactive form that is quickly excreted from the body by the kidneys). Although there are other studies where such an effect was not found. I would play it safe and take it in powder form or capsules with 200-250 ml of water.
The role of carbohydrates in the efficient absorption of creatine is greatly exaggerated.. To assimilate it, you need not carbohydrates, but insulin, and a very small amount of it. Even protein has a so-called insulin response (release of this hormone) and amino acids too. That is, taking creatine plus protein is enough.
Also, don’t forget about growth hormone, whose levels are elevated after training and in the morning. In the liver, it is converted into insulin-like growth factors 1 and 2 (IGF-1 and IGF-2), which perform the same role of delivering nutrients into cells.
Effective use of beta-alanine
An amino acid useful for bodybuilding, which is included in many pre-workout complexes, which is why its role is often misunderstood. There is little information on it, so I decided to touch upon it in this article. Moreover, it makes sense to use beta-alanine along with creatine.
Beta-alanine is a buffer in the muscle cell (increases carnosine concentrations in muscles) and a lactic acid neutralizer. Simply put, it pushes back the threshold of acidification when the muscle cell begins to break down and is no longer able to receive a signal from the brain to contract. That is, it increases strength endurance. It is actively used to improve results in 400 m races, swimming, as well as in boxing and other contact sports.
In bodybuilding, together with creatine, it can significantly increase strength, strength endurance and training intensity, which in turn leads to muscle growth.
The amino acid has a cumulative effect and exerts its positive effect within 4–5 weeks. There is no point in using it longer without a break. The greatest effect is achieved when combined with creatine. Rest after the course of treatment is 2–4 weeks. Dosage - 3–4 g per day. It is advisable to divide the daily dose of beta-alanine into two doses with a break of 8 hours.
Knowledge is power
Yes friends. Knowledge saves time, effort, money and allows you to achieve results with maximum efficiency. Otherwise, there is a high probability of wandering around the bush, wasting resources and ultimately being disappointed in one thing or another.
This is precisely the reason for “urban myths” in sports and any other areas of human activity. It would seem that follow simple conditions and there will be a result. But when there are even three to five such conditions, when they are interconnected, we get a factorial. That is, a huge number of combinations that will not lead to the desired effect. Until you try them all at random, you will be disappointed in everything in the world.
So before doing anything, it is better to study the theory thoroughly. Of course, it is important to do at least something than not to do anything at all, but only to always prepare for action, but there must be a measure everywhere.
The same protein - you can drink it from morning to evening, but there will be zero effect. It will go down the toilet for the most part. And you can use it at a strictly defined time and get the maximum at minimum cost. The same goes for other substances.
In general, do not skimp on learning and self-learning. It is always worth the effort, time and money spent, which then pay off handsomely, be it financial savings, a good final result and the minimum time to achieve it.
P.S. For those who like to watch more than read, here is some useful information about sports nutrition from an experienced person who is not dependent on sports brands in any way. Opinion, as they say, without cuts - I recommend that you read:
Every athlete strives to gain a beautiful and powerful muscular body with a minimum of body fat. A well-planned training program and recovery periods, a balanced diet, the products in which are selected according to the goal, allow to achieve such a result. Another technique for building muscle that most athletes resort to is the use of various sports supplements.
There are many sports drugs, but the safest are:
Gainer
It is a mixture of carbohydrate and protein, saturated with many nutrients, activating the growth of muscle tissue cells. It is especially useful for ectomorphs who have trouble gaining mass due to their high metabolic rate. This supplement is very high in calories and is not suitable for those who are prone to rapid weight gain, that is, endomorphs. Such athletes are better off taking other supplements.
Protein
Consists of protein - a building material for muscle tissue, which makes this drug the best for muscle growth. This supplement can be taken by people with different physiques, used together with amino acids or creatine.
Amino acids
These are substances that form the protein necessary for the body to properly maintain the functions of growth and recovery, the synthesis of antibodies and hormones. Complexes of amino acids are preparations for regulating catabolism, recovery process, mental activity. In bodybuilding, amino acids are taken in the form of a supplement consisting of isoleucine, valine, leucine. The complex contains 35 percent of the total number of amino acids present in muscle tissues, which have a direct impact on anabolic and recovery processes.
Creatine
This harmless sports supplement increases muscle mass, anaerobic endurance, and strength. The drug plays an important role for human life, which is comparable to the function of fats, carbohydrates, and proteins. Creatine, present in muscle fibers, is a direct participant in energy metabolism.
Anabolic steroid
AS () are considered the most effective drugs that provide high muscle growth. They imitate the mechanism of action of testosterone, the main male sex hormone. Steroids are used exclusively by professional bodybuilders. This is due to the fact that drugs in this class have side effects.
The anabolic effect of taking steroids is manifested in the following indicators:
- an increase in muscle mass up to 10 kilograms per month;
- increase endurance and strength indicators;
- strengthening of bone tissue;
- reduction in body fat.
Taking steroids can lead to the following side effects:
- masculinization;
- prostate hypertrophy;
- virilization;
- testicular atrophy;
- hair loss.
Conclusion
The choice of a drug for muscle growth directly depends on the final goal. Amateurs who do not plan to take part in competitions should limit themselves to taking the BCAA complex, supplements such as, or. Bodybuilders who intend to engage in bodybuilding at a professional level need to pay attention to anabolic steroids. The main thing is to follow the dosage and regimen of AC recommended by a specialist. In addition, you need to remember that steroids are not recommended for use before the age of 25. This applies to both men and women.
Video review
Why is it important for an athlete to eat right? What should be included in the daily diet of an athlete. Types of sports supplements, their features, purpose and functions.
Sports nutrition is quite popular today. It includes various substances and concentrates produced using specific technology for people who prefer to engage in strength sports. Sports nutrition is taken with one desire - to increase strength and performance, as well as build muscle mass.
What types of sports nutrition are there?
During training, athletes will need a huge amount of energy, which ordinary food cannot replenish. In order to develop normally and achieve success, athletes need calories and substances that the body uses as a building block to build muscle groups.
Most novice athletes look at these ingredients with caution, thinking that nutritional supplements are the same pharmacological preparations that professionals use. However, this is not the case.
What is nutrition for athletes? Supplements intended for athletes consist of natural ingredients. The only difference from ordinary food is their concentration, due to which they are quickly and fully absorbed, while not having to expend energy on their digestion.
There are several types of sports nutrition that are vital to all athletes, especially beginners:
- Protein complexes;
- BCAA.
What is a gainer?
A gainer is a complex of protein-carbohydrate components that help build mass and compensate for energy costs. Carbohydrates in the composition of the product, as a rule, occupy from 50 to 70%, and high-quality protein from 15 to 50%. Sometimes the composition of the gainer includes vitamins, creatine, and other components in a small amount.What is a Gainer for? The use of a gainer helps athletes, even beginners, to dramatically improve their strength performance and achieve an increase in body weight. This happens due to the high-calorie composition of the product and the presence of building protein in it. Therefore, it is recommended to use the gainer during training or immediately after it.
The gainer supports muscle renewal by replenishing the body with protein, which is easily digested, thereby creating an energy reserve for more intense workouts.
Those who are starting to take a gainer for the first time should note that this supplement is only suitable for athletes with a lean physique. Athletes who are prone to obesity are better off avoiding consuming this product, because all carbohydrates will be collected in the form of excess fat accumulation. In this case, it is better to take protein complexes and consume slow carbohydrates.
How does creatine affect the athlete’s body?
Creatine is one of the most beneficial supplements used to build lean muscle mass. What is creatine and what is its role? The thing is that creatine monohydrate, entering the body, under the influence of metabolic processes turns into creatine phosphate. The body, in turn, needs it to produce adenosine triphosphate (ATP), which supplies muscle tissue with energy so that it can contract more.Based on this chain, it follows that creatine is an essential nitrogen-containing acid that takes part in the energy processes of both muscle and nerve cells. Creatine promotes the release of more energy in a shorter amount of time for maximum performance. The effect of the use of creatine is also called "explosive energy".
Thus, taking creatine, the athlete feels the strength in himself, gives all the best in training with full dedication. Uses "explosive energy", and thus achieves huge results in a short period of time.
The role of protein in the athlete's body
Another important substance for an athlete is protein complexes. What is protein? Proteins are amino acids linked together by a chain. For a better understanding, it should be clarified that a protein is the same protein.Protein is the main building block for building muscle, so it must always be in sufficient quantity in the body of an athlete who wants to build muscle tissue in order to further achieve such desired results as an increase in strength, speed, or simply an increase in the size of skeletal muscles (hypertrophy).
In fact, protein is a universal supplement, it is suitable for both weight gain and weight loss. It all depends on how you take it. In the first case, add it to high-calorie foods, but if your goal is to reduce fat, protein supplements should be used instead of ordinary meals. With such a diet, you do not get carbohydrates and fats, thereby creating conditions for burning fat.
For people who have just started weightlifting, it will be useful to take whey protein compounds (casein) - this is the highest concentration of protein produced from whey. Such proteins have a high rate of absorption in the gastrointestinal tract. Due to this, a huge concentration of independent amino acids is created in the blood, and, accordingly, in muscle tissue. Thus, increasing the productivity and duration of training.
BCAA amino acid complex
Amino acids are the constituent parts of proteins, so they, like protein, are necessary for weight gain. However, what are BCAAs? The BCAA complex consists of the three most important amino acids:- Leucine;
- Valin;
- Isoleucine.
Using BCAAs will help:
- Increase muscle mass (conditions are created for the appearance of new cells);
- Replenish energy reserves;
- Increase glutamine levels;
- Burn excess fat;
- Protect your muscles from destruction.
No one argues that in sports, in order to achieve results, you can do without additives. However, it will take much more time. Try to choose the right nutrition for yourself, and you will be surprised how your body will react to training, how it will transform more and more each time.
Video review of American and European sports supplements (proteins, gainers).
