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

To build a sports body, nutrition is extremely important, because muscles are built precisely thanks to the elements entering 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 the right set of sports nutrition for a set of muscle mass.

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

• BCAA.
• Multivitamins.
• Omega 3.
• Glutamine.

These substances not only help develop muscle, but also support overall health.

Conventional foods are not enough to gain muscle mass, in any case you will have to turn to sports supplements for help. Besides the fact that you need to train hard, it is also important to maintain an excess of calories. All bodybuilders take a set of sports nutrition to gain muscle mass, which includes several basic supplements.

Whey Protein

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

Gainer

If you can’t gain the required number of calories in any way, then a gainer will come to the rescue, which is also an important component that should be included in a set of sports nutrition for gaining muscle mass, because a large amount of protein is the key to muscle growth. But when choosing a gainer, you need to pay special attention to the composition. It is important to ensure that there are not too many carbohydrates in it, giving preference to 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 nourish the muscles. In addition, these three amino acids interfere with protein breakdown and muscle breakdown.

Pre-workout complexes

Often, training pretty much exhaust the body, there is absolutely no power left. The use of simulators, which include caffeine or geranamine, will help to cope with this and add strength and energy during training. If you need additional energy, then you can safely add pre-workout complexes to your set of sports nutrition for a set of muscle mass.

Creatine

Increases strength and stimulates volume growth. Today, a huge number of varieties of creatine are available on the market, but monohydrate remains the most common.

Omega 3

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

Multivitamins

They practically do not affect muscle growth, but, despite this, they are no less important. Chasing mass gain, taking various supplements, the athlete begins to forget about some important vitamins, without which chaos will occur in the body. Even if there are large quantities of fruits and vegetables, some vitamins may still be lacking.

Glutamine

This amino acid is found in muscles the most. Although the body itself is capable of producing it, an additional method will not hurt. Glutamine helps to recover, so it is best to take it after training and at night. Glutamine should be included in your sports nutrition, for a quick set of muscle mass it is simply necessary.

Mistakes

1. Breakfast consisting only of protein. The fact that in the morning there is food that is saturated with carbohydrates is wrong - this is true, because while we are sleeping, the blood sugar level goes down and all carbohydrates consumed after waking up will go straight to the stomach. Every person with the goal of gaining muscle mass should have a hearty breakfast. First of all, as soon as you wake up, it is best to drink a protein shake, but not a simple one, but a highly purified hydrolyzed whey protein isolate. This is important because regular whey will be absorbed for a long time, and this one is about 15 minutes. At this time, you can do some of your business, for example, take a shower. After this time, an appetite will appear, because the protein will have time to assimilate, the metabolism will accelerate, and the body will begin to ask for a new portion of food. Arriving in the kitchen, you can cook omelet, oatmeal, pancakes, cottage cheese. If you wish, 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 is 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 training. Often you can hear tips about the fact that after training you must necessarily consume easily digestible carbohydrates, but this is wrong. Thus, the appetite will only go away for the next 2 hours, not allowing to eat food, which is really important for muscle growth. Fast carbohydrates are good only if the goal is to increase strength and endurance, and not gain weight. And if you strive for the latter, then your choice should stop on the protein.
3. Refusal of protein shakes. Do not include some in the sports nutrition kit for gaining muscle mass, limiting yourself to gainers, 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 you should do is focus on it. People who regularly exercise in the gym and tend to gain weight are advised to consume protein at the rate 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 hard for a couple of weeks, trying to achieve maximum results, and then give the body a break from constantly arriving calories. It’s not enough to gain mass of proteins from ordinary foods, so nowhere without protein shakes. It is best to drink whey protein before and after training, and slow protein before bedtime. What kind of sports nutrition for muscle gain can do without protein shakes? 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 lies in the fact that the body is not able to synthesize them on its own, so that they come only with food. BCAA is available in addition to the capsule form, also in powder form, which facilitates the intake, since the powder is tasteless and odorless, it can be added to your shaker as well as to food. These amino acids are recommended to be used during training, namely, to divide the use into 3 times: before, during and after.
5. But BCAA amino acids alone 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 here powder amino acids come to the rescue. They are absorbed faster, and tastes nicer than tablets. It is best to eat them immediately after eating.
6. Some mistakenly believe that water is a barrier to natural digestion. This is not so, and in addition, it is also necessary. Water is the engine of anabolic processes in the body that promote muscle growth.

Sports nutrition for lean muscle mass gain

Drying is a fairly common term among bodybuilders. They are designated the right sports nutrition for gaining 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. Everything is logical here, during drying, a person seeks to lose excess water.

As everyone knows, the body takes energy primarily from carbohydrates. Glucose is retained in the body as glycogen, and if you consume too much carbohydrate, then glycogen will begin to turn into fat. So to make the body fit, it is necessary to use this glycogen and fat, for which we exclude carbohydrates from the diet, and the body will begin to take carbohydrates from its reserves on its own. Although at first glance this kind of so-called diet seems effective, it can be dangerous. So experienced athletes are most often involved in such things. You can not 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 the competition. There are 4 products that can be consumed in unlimited quantities: egg white, chicken breast without skin and fat, preferably steamed, fish, squid fillet. But in the diet, although in very small quantities, carbohydrates should be present in the form of greens, cucumbers, cabbage, buckwheat porridge. For an ordinary person who wants to lose weight, drying is not the most suitable option. In this case, it will be sufficient to adhere to a few elementary rules.

The rules of good nutrition

1. Do not exhaust your body with exhausting diets. What is better to know and consume what is good and to eliminate harmful products.
2. What is best to ban yourself is flour products and sugar.
3. Mayonnaise, chips, sausage, ice cream replaced with vegetables, mushrooms, cottage cheese, kefir, cheese.
4. A complete rejection of fats can become extremely dangerous for the body, as the metabolism, condition of the skin, hair, nails will deteriorate.
5. Breakfast is the most important meal of the day.
6. Do not overload before going to bed. If it so happened that you have time to eat very late, then it is best to have a snack with something from fruit and kefir.
7. Eating best often, but in small portions.

Home sports nutrition for muscle gain is also possible. You can make protein shakes yourself and be sure of their composition. All you need is a blender and the necessary ingredients.

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

These are far from all cocktail options. Taking these ingredients as a basis and adding different fruits and nuts to them, you can make a protein shake that is no worse than what you bought, and besides, some harmful substances may be present in store mixes, and you will be sure of the composition of your own prepared beverage.