A set of muscle mass – it is difficult and lengthy process. And, as a rule, the higher quality you plan to gain weight, the harder it will be done. Also, there are people (ectomorphs), which is very difficult to gain weight. Therefore, in this article I want to tell you about the best sports nutrition for muscle mass recruitment for men and women . This is the most current and working additives that can accelerate your way towards your goal.
Sports Nutrition – a special dietary supplements that are designed for men and women who are actively involved in various sports. This power accelerates your path to the goal.
Before you go directly to the analysis of the recommended supplements, I want to tell you that all this is sports nutrition as a supplement to the basic diet. To gain quality mass quickly and effectively in the first place you need to edit your regime, namely: food, exercise and sleep. Only when all these factors are fully respected sports nutrition will give the maximum possible boost in terms of muscle growth.
More importantly, it is the fact that we should not regard these additives as a magic pill. I do not think that now I buy creatine and weight popret by leaps and bounds. Of course, creatine accelerate massonabor – this fact, but it will accelerate not significant (not such as steroids, for example). And if you do not comply with the correct mode supply + poor exercise and sleep, then it makes no sense to buy them (waste of money).
The best sports nutrition for muscle mass recruitment for men and women:
The first, about what we speak – is creatine . If I had to pick one thing out of all of the following additives, I would choose creatine. Why? Because it is the most effective supplement that is really good value for money (in my opinion).
Creatine – a natural compound produced by the body of the three amino acids (arginine, glycine and methionine). Also, it can be obtained from food (meat, fish) or special sports supplements (as a crystalline powder). Its main task – it is purposeful growth of lean muscle mass and strength. With this sports supplements you increase phosphocreatine + will increase the amount of ATP that will eventually lead to an increase in power rates and a more pronounced muscle hypertrophy. Also enhanced secretion of insulin-like growth factor 10 – 14%, and increased protein synthesis.
I recommend taking this supplement without loading, smooth background. That is, every day 5 – 10 g (5 g less – is not effective / more than 10g – does not get much beyond the results that want to). In those days, when the train, take a dose of creatine immediately after your workout. In those days when you do not exercise, take a portion of the creatine in the morning. To the body has learned the maximum possible amount of creatine, take it with something sweet (for example: sweet juice gainer or you can eat a piece of cake and drink the sweet Vodicka with creatine). Sweet need in order to release enough insulin, which is the transport system. Taking creatine need courses (6 – 8 weeks of taking + 3 – 4 weeks of rest).
The second – a gainer. Gainer – a high-calorie nutritional supplement, which is a mixture of carbohydrates and proteins (typically consists of 70 – 90% from carbohydrates). It allows you to increase the total caloric content of your daily diet.
In fact, weight gainer – this is a common food in liquid form. I do not like gainer, for the reason that in the home, you can cook the same high-calorie cocktail of natural products. For example, here is this:
- Jam – 2st.l.
- Grapes – 200g
- Oatmeal – 60g
- Egg whites – 4 pieces
- Milk – 300ml
First, you need a blender to grind oatmeal (until smooth), then add to the flakes all the remaining ingredients and mix thoroughly (to grind) until smooth. The cocktail is ready!
BZHUK per serving:
Protein – 38g
Fat – 14g
Carbohydrates – 111G
Calories – 718
And there are hundreds of recipes you can come up with (include fantasy).
But, with all this, there is one exception, when the gainer will be relevant. There are people who are very, very bad gaining muscle mass. And in order to grow, they need to absorb particularly high in calories (calories = food). But, the problem is usually very difficult to absorb the necessary (large) number of calories from normal food (and products have become boring), and that’s when the aid comes gainer. Therefore, I recommend adding it to your diet in 2 cases:
№1. If you are unable to eat solid food 6 – 7 times a day (can be replaced with a few tricks to gainer).
№2. If you have a lot of food in your diet, and you still can not dial, it is understood that more solid food you eat (in this case a pair gainer cocktails can be added).
The third supplement that is very popular in the subject “The best sports nutrition for a set of muscle mass for men and women” is a protein.
Protein – a high-quality food additive that is made on the basis of protein mixtures (typically in a portion of from 75% to 96% protein). By their nature allocate 7 basic types, each of which is unique in its own way:
- Whey protein (the most popular form of the protein, which is divided into three subspecies: concentrate, isolate and hydrolyzate)
- casein protein (night view, because it is very slow to digest, thus maintaining a stable level of amino acid during the sleep)
- milk protein
- Soy Protein (budget views)
- egg protein (a reference amino acid profile)
- Wheat Protein (budget views)
- beef protein (has a high level of essential amino acids)
Just like gainer, protein – is food. A portion of protein = portion of meat. You do not need to take this supplement as a magic pill. Although the majority of newcomers to the gym, and perceive it. They think that if you buy a protein, it will be very fast progress in massonabore. From here you can hear phrases such as: “What I am gathering with protein banks”, “himself pumped up or proteins?”.
Usually, high-quality protein is more expensive than meat, and the effect is the same. Therefore, if you think that if the protein part is replaced by protein shakes and weight popret, then you are deeply mistaken. In your diet protein would be useful in 3 cases:
№1. If you are unable to eat solid food 6 – 7 times a day (can be replaced with a few tricks in the protein).
№2. If you have a lot of food in your diet, and you still can not dial while you know that you do not eat more solid food (a couple of protein shakes can be added in this case).
No. 3. If you become boring and monotonous food you want as the owl to diversify the menu.
Fourth supplement – it’s vitamins , macro and micronutrients . Very often athletes ignore this additive, since it is practically impossible to feel in action. Naturally, vitamins, macro and micronutrients do not directly increase muscle growth, but it is impossible to build huge muscles without these nutrients. It is impossible, because to do so is necessary to the body to function properly, and it can not function properly without adequate amounts of vitamins, macro and micronutrients.
Fifth supplement is Omega 3 fatty acids . Athletes ignore Omega 3 fatty acid in the same way as the fourth agent (for the same reason). But if vitamins, macro and micronutrients you for any get from food (certainly not in the right quantities and perhaps for some components will be a shortage), then, with regard to Omega 3 fats, it is unlikely (unlikely, since the data sources fats and limited in most athletes are not in the diet).
Omega – 3 fatty acids play an important role in human life. These include: alpha – linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosapentaenoic acid (DHA). These fats perform a lot of functions in the human body. Without these additives do not actually achieve some good results in building muscle mass. Daily rate = 2 – 4 yrs
As you can see, omega include three formulas (conditionally): ALA, EPA and DHA. The first (of ALA) – is the omega of plant origin (source: flaxseed oil, canola oil, nuts, seeds), and the second two (EPA and of DHA) – is the omega fish (sources: marine fatty fish – herring, salmon, mackerel, etc. .d.). For maximum daily values need to include in your diet all 3 types (ALA + EPA + DHA). But, if you choose that are more preferable, there can be said without hesitation, that is EPA and DHA (fatty fish).
Here such at us the top – 5 best sports nutrition supplements for muscle growth . Creatine, Vitamins and Omega 3 fats – recommend using on a regular basis. Protein and Weight Gainer – I recommend to use only in cases where it is really necessary (if it is possible to use conventional foods and progress in massonabore, it is possible to do without these additives 2).
A sample meal plan for a set of muscle mass, which includes all of the above sports nutrition.
7:30 200ml water
8:00 oatmeal + banana + omelet of 3 eggs
— Vitamins – 1pc / omega 3 – 1pc
10:30 whey protein in milk + nuts
13:00 rice + beef + vegetables
15:30 pasta from durum wheat + cheese + raisins
— Omega 3 – 1pc
17:30 – 18:30 Training
After training: gainer creatine + – 10g
19:30 rice + fish + vegetables + linseed oil – 1st.l.
— Vitamins – 1pc
22:00 casein protein in milk