A set of sports nutrition for a set of muscle mass. What sports nutrition for muscle mass is better?

To build a sports body is extremely important nutrition, because the muscles are built precisely due to the incoming elements in the body. And if there is a goal in a short time to gain muscle mass, then it is all the more important to choose a suitable set of sports nutrition for muscle mass gain .

There is a basic set of sports nutrition for a set of muscle mass, which every athlete should know:

• BCAA;
• Multivitamins;
• Omega-3;
• Glutamine.

These substances not only help to develop muscles, but also support health in general.

To recruit muscle mass is not enough conventional products, in any case have to seek help from sports supplements. In addition, that you need to work hard, it is also important and maintain an excess of calories. All bodybuilders take a complex of sports nutrition for a set of muscle mass, which includes several basic additives.

Whey Protein

This is one of the main components that is included in the sports diet for muscle mass gain. This additive has a complex composition, which can be completely different, but it contains many important elements and amino acids. Proteins are an important part that goes into any sports nutrition for muscle mass gain.

Gainer

If you can not get the required amount of calories in any way, then a geyner will come to the rescue, which is also an important component that should be included in the sports nutrition package for muscle mass, because a large amount of protein is the key to muscle growth. But when choosing a keyer, you need to pay special attention to the composition. It is important to make sure that there are not too many carbohydrates in it, giving preference to the protein.

BCAA

This is a complex of three amino acids: leucine, isoleucine and valine. They are extremely important for the body, but it does not synthesize them on its own. BCAA stimulates the production of insulin, which helps to nourish the muscles. In addition, these three amino acids prevent the splitting of the protein and the destruction of muscles.

Pre-training complexes

Often, training is pretty exhausting the body, the forces do not remain. Cope with this and add strength and energy during training will help the use of simulators, which include caffeine or geranamin. If you need additional energy, you can safely add pre-training complexes to your sports nutrition kit for muscle mass.

Creatine

Increases strength and stimulates volume growth. To date, a large number of creatine varieties are on the market, but monohydrate remains the most common.

Omega-3

This component is found in fatty fish, but even this sometimes is not enough for the athlete and therefore you have to resort to additives. The best choice is fish oil. Omega-3 improves blood circulation, which speeds up the delivery of important substances to the muscles. But this does not stop its usefulness, it also accelerates the metabolism, which helps to get rid of fat, and is useful for the cardiovascular system.

Multivitamins

They practically do not affect the growth of muscles, but, despite this, are important not less. Chasing a set of masses, taking various supplements, the athlete begins to forget about some important vitamins, without which the body will come into chaos. Even if there are fruits and vegetables in huge quantities, some vitamins may still not be enough.

Glutamine

This amino acid is contained in the muscles most of all. Although the body itself is capable of producing it, an additional device will not hurt. Glutamine helps to recover, so it's best to take it after training and at night. Glutamine should be included in its sports nutrition, for rapid muscle mass it is simply necessary.

Errors

1. Breakfast consisting only of protein. The fact that in the morning there is food that is saturated with carbohydrates is wrong - it's true, as long as we sleep, the blood sugar level goes down and all the carbohydrates consumed after awakening will go straight to the stomach. Everyone who has a goal to gain muscle mass should eat breakfast. First of all, as soon as you wake up, it is best to drink a protein shake, but not a simple, but highly purified hydrolyzed whey protein isolate. This is important, because the usual whey will be absorbed for a long time, and this is about 15 minutes. At this time, you can do some of your business, for example, take a shower. After this time, there will be an appetite, because the protein already has time to digest, the metabolism will accelerate, and the body will begin to ask for a new portion of food. Coming to the kitchen, you can cook an omelette, oatmeal, pancakes, cottage cheese. If there is a desire, then you can eat several different dishes at once. In the morning diet, the presence of both protein and carbohydrate is important, so they should be equally divided. The main thing - to fill your fill. As a drink, it is recommended to drink a cup of green tea. And, of course, we must not forget about vitamins and fish oil!
2. A large amount of carbohydrates immediately after exercise. Often you can hear tips about the fact that after training you need to use easily digestible carbohydrates, but this is wrong. Thus, the appetite will only go for the next 2 hours, not letting you eat the food, which is really important for muscle growth. Fast carbohydrates are good only if the goal is to increase strength and endurance, rather than a set of mass. And if you are aiming for the latter, then your choice should stop on the protein.
3. Refusal of protein cocktails. Some do not include protein in the sports nutrition kit for muscle mass, limited to gayners, believing that only a combination of carbohydrates and proteins will give the desired effect, and protein itself is not. One simple rule works here: protein is important for muscle growth, so the first thing to do is to focus your attention on it. People who regularly exercise in the gym and try to gain weight, it is recommended to use protein in the calculation of 2-3 grams per kilogram of weight. Also, it is important not to try to gain weight on an ongoing basis, but to eat intensely for a couple of weeks, trying to achieve the maximum result, and then let the body rest from constantly arriving calories. For a set of protein mass from conventional products is not enough, so without the help of protein cocktails anywhere. It is best to drink whey protein before and after exercise, and before bedtime a slow protein. What sports nutrition for muscle mass can do without protein cocktails? None.
4. Underestimation of BCAA and glutamine. BCAA is a complex of three amino acids that are extremely important: isoleucine, leucine and valine. They are considered almost the most important component of muscle building. The importance of taking these amino acids also lies in the fact that the body is not able to synthesize them by itself, so they come only with food. BCAA is produced in addition to the capsule form, also in powder form, which facilitates the reception, since the powder is without taste and smell, it can be added to both your shaker and food. These amino acids are recommended for use during training, namely to break up the use 3 times: before, during and after.
5. But also some amino acids from BCAA are not enough for active muscle growth. The body needs even more amino acids than the previous three. Thanks to them, he will be able to restore strength and produce hormones. And then powder amino acids come to the rescue. They are absorbed more quickly, and taste more pleasant than tableted. Eat them best after eating.
6. Some mistakenly believe that water is an obstacle to the natural processes of digestion. It is not so, and besides, it is also necessary. Water is the engine of anabolic processes in the body that promote muscle growth.

Sports nutrition for a set of dry muscle mass

Drying is a fairly common term among bodybuilders. They designate the right sports nutrition for a set of muscle mass, which is designed to maximize the elimination of the fat layer, which will make the body fit, and the muscles will become more pronounced. Here everything is logical, during drying, a person tries to lose excess water.

As everyone knows, the body takes energy primarily from carbohydrates. Glucose is retained in the body in the form of glycogen, and if you consume too much carbohydrate, then glycogen begins to turn into fat. So to make the body fit, it is necessary to use this glycogen and fat, for which purpose to exclude carbohydrates from the diet, and the body will start taking carbohydrates from the reserves on its own. Although at first glance this kind of so-called diet seems effective, it can be dangerous. So, such things are mostly practiced by experienced athletes. It is impossible to choose the best sports nutrition for a set of muscle mass suitable for everyone, because it is very individual.

Most often, bodybuilders resort to drying before competitions. There are 4 products that can be consumed in unlimited quantities: egg white, chicken breast without skin and fat, preferably steamed, fish, squid fillets. But in nutrition, albeit in very small amounts, but carbohydrates should be present in the form of greens, cucumbers, cabbage, buckwheat porridge. For an average person who wants to lose weight, drying is not the most suitable option. In this case it will be sufficient to adhere to several elementary rules.

The rules of proper nutrition

1. Do not exhaust your body with debilitating diets. Where it is better to know and consume what is useful and to exclude harmful products.
2. What is best to forbid yourself is the flour products and sugar.
3. Mayonnaise, chips, sausage, ice cream substitute for vegetables, mushrooms, cottage cheese, yogurt, cheese.
4. A complete rejection of fats can become extremely dangerous for the body, as the metabolism, the condition of the skin, hair, and nails will deteriorate.
5. Breakfast is the most important meal of the day.
6. Do not gorge on before going to sleep. If it turned out that you are having time to eat late, then it is best to eat something from fruits and kefir.
7. Is best often, but in small portions.

Home sports nutrition for muscle mass gain is also possible. You can even prepare protein shakes and be confident in their composition. All you need is a blender and the necessary ingredients.

1. The first protein-carbohydrate cocktail can be made from a combination of milk, 1 banana and 1 tablespoon of honey.
2. You can also cook from 100 grams of cottage cheese + milk + banana.
3. Another option is milk, egg white, banana and a tablespoon of sugar.

This is not all the options for cocktails. Taking as a basis these ingredients and adding to them different fruits and nuts, you can make a protein cocktail, which will be no worse than bought, and in addition, some harmful substances may be present in the shop mixes, and you will be sure of the prepared beverage yourself.