If you set a goal to pump up your body, then mass gain is your first and main task. Agree that your muscles will not increase in volume if you do not gain weight. In this article, we will consider such questions as how to gain lean muscle mass and what needs to be done to do this.
If you have a solid physique, then for you there are several rules that must be followed in order to achieve your goal.
First, eat right. The diet should include foods that contain the least amount of fat and carbohydrates. You need to combine power and aerobic loads. By the way, it is very important that your training regimen does not change dramatically. Proper nutrition should also proceed smoothly.
Do not rush to do all the exercises at once, count your strengths. Otherwise, you will only aggravate the situation and get injured. Weight gain includes the intake of sports nutritional supplements. Here is a short list of them:
BCAAs (amino acids that are simply indispensable during training).
Protein (whey).
Complex with NO (use before training).
A complex of minerals and vitamins.
Fat Burner or L-Carnitine.
Consider each product in particular to understand why it is needed.
Protein
It is the main
source of protein, or rather - this is the purest protein. From this supplement you will get the necessary amino acids for weight gain. Its advantage is that it is perfectly absorbed, and you only need to drink one cocktail instead of eating a few servings of ordinary food. This supplement is taken by most athletes, ranging from bodybuilders to hockey players.
Of course, you can eat protein foods, for example, veal, chicken breast, beef, etc. But their digestibility is much lower than protein.
Protein can be of several types - animal and vegetable. Animal protein is of the following types:
Proteins of plant type include soy. It is perfect for vegetarian athletes who categorically refuse to eat animal food.
Remember that protein directly affects weight gain. Taking it is quite simple: in the morning 50 minutes before a workout, and also after it after about 25 minutes.
BCAA Acids
This product is considered indispensable for weight gain. It is the best anti-catabolic, i.e. strengthens muscle fibers and prevents their breakdown. It consists of only 3 amino acids - valine, leucine, isoleucine. Moreover, these substances are not independently produced in the body, but are extremely important for it. BCAAs are great for drying. The method of administration is a little more complicated than that of protein. You need to consume 1 g of acid per 10 kg of your weight once a day immediately after training and about 35 minutes before it.
NO
This is the form of gas that is needed to connect cells in the body to each other. The body itself is able to produce this product, but it is not enough for training. You need to take NO before training on an empty stomach.
Fat Burner and L-Quarantine
From the name it is clear that the substance helps to burn excess fat. If there is not much fat, then L-quarantine can be used. The dosage of the product is considered in each case individually.
Vitamin Complexes
Products are aimed at increasing the level of vitamins in the body and improving health. It is especially important to consume vitamins with fat burners.
Regular training will provide you with weight gain. Nutrition should include not only the use of supplements, but also a normal balanced diet.