Sports nutrition for muscle growth now presents a huge range of products, such as undoubtedly is effective, and those whose use to increase both muscle mass and strength gains seem to be rather dubious. Budding athletes is quite easy to “drown” in the sea of information that is entangled in the names and expediency of the use of certain sports supplements.
We offer you all useful information about the peculiarities of the reception of sports nutrition and an overview of the most popular sports supplementsand their brief characteristics, features of reception and approximate acquisition costs.
For beginning athletes it is especially important to know which sports nutrition products you need to make in the first place to derive maximum benefit, saving on costs.
Of sports nutrition for muscle growth
Not many people fully satisfied with their physical condition, and even fewer of those who from birth has got really perfect body. Sports training with “iron” is an effective way to change yourself, to improve appearance, attractiveness to the opposite sex, improve sports results. It turns out that strength training is nothing but, as one of methods of artificial deformation of the body, the desire for which is generally characteristic of man as a biological species.
However, to change the original plans of nature are never that easy. People genetic type are divided into three main categories (with numerous transition options):
- Mesomorphy: muscular and strong from birth, power sports them easily.
- Endomorphy: prone to obesity and rapid weight gain.
- Ectomorphy: characterized by thinness, their muscle structure is the least favorable power disciplines.
Thus, from the outset trainees are at a disadvantage on genetic grounds.
The popular term “hardgainer” (“tailormade”) is just about the people who set up mass and strength which are given very easy. Such people, in addition to training, particularly essential supporting factor in the form of proper nutrition, although genetically gifted athletes such assistance is also in any case can not hurt. So at the time and the idea of sports nutrition for muscle growth.
Whether you need sports nutrition for a set of muscles?
So, with the help of the training we are trying to change themselves for the better, improve quality of their physical condition. If so – the demand for energy and building material for such changes will be very large. Of normal, natural foods will be difficult to get the right amount of protein, carbohydrates, vitamins and other nutrients, the ability of the digestive system are not limitless.
Sportpit allows you to provide the body with those or other components for muscle development quickly, efficiently, and without having the digestive tract to digest the pounds of products. In other words, sports nutrition for muscle growth allows you to shorten the effort and time required to build an athletic figure.
Then you need to make a reservation: “a few” does not mean “radically”. Among those products, which are referred to sportpilot, no miracle pill or powder that for a couple months will make thin ectomorph in the mighty athlete. A beginner who thinks what sportpit him to take, should always remember that. None of sports nutrition designed for muscle growth, do not compare in efficiency with anabolic androgenic steroids the disastrous damage which is not even worth talking about separately.
There are kinds of sports nutrition that really can help to increase muscle size and strength, but expectations must be reasonable. The one who will invent effective and safe tool that performance compares with the steroids, it will deserve the Nobel prize and make millions of athletes around the world. However, this has not happened yet.
The benefits of receiving sport nutrition
Thus, the main advantages, which will give the use of sports nutrition for muscle growth:
- Accelerating progress in the strength and mass of muscles.
- Some species facilitate the burning of fat.
- Reducing the burden on the gastrointestinal tract: no need to eat huge servings of food.
- Sports nutrition has a legal status and does not lead to persecution by law enforcement (unlike anabolic steroids).
- A number of types of sportpit allows you to make the diet more balanced, adding the missing vitamins, minerals, omega-3, etc.
- Although causing moderate, but it is a marked acceleration in the progress, the use of sports nutrition and enhances the motivation of a novice lifter (and that’s exactly what sportpit to accept the newcomer, to make this happen – see below).
Is it possible to build muscle without sports nutrition?
Many athletes eat very well, using different natural products and in addition to, more and different kinds of sports nutrition, however, do not show any outstanding results. The main thing is still genetic predisposition competent and effective workout. Reception of sports nutrition for muscle growth can be a good help but is not strictly required. A vivid example – training with “iron” prisoners: sports nutrition in their situation difficult, but many people manage to build in such unfavorable conditions the decent muscle mass and strength.
In this technique of sports nutrition, though not mandatory, but still desirable: attainment of goals that are set before the athlete it will simplify. Possible without sportpit, but… it’s easier. It makes no sense to refuse assistance if it is available and effective.
Harm sports nutrition
Almost all types of sports nutrition for muscle growth is made from natural ingredients and do not cause, with proper use, any health problems. Different types sportpit have its contraindications, as well, and any other products, in most cases it is associated with individual intolerance of certain components in their composition. Most often this manifests itself as problems with the digestive tract (bloating, diarrhea) and allergic reactions. The overall percentage of people experiencing such problems is very small.
It is not recommended to take sports nutrition to pregnant and lactating women – the usual precaution mention virtually all manufacturers sportpit.
The potential harm of sports nutrition can occur in the presence of certain diseases, symptoms and course of which can worsen as a result of sportpit. In any case, it is necessary to examine all possible contraindications and to take a sober and reasonable assessment of your health before you begin taking any sports nutrition. But comparisons sportpit with “harmful chemicals” have under itself no bases.
Top 10 major sports supplements
We offer you a review of the most popular sports supplements with specific description of each product: what is it, what is needed, how to take, do receive and what budget to be allocated. The prices for the products indicated is approximate, as their variation depending on manufacturer, quality and place of purchase is very high.
1. Whey protein
- WHAT IT is: the Most common type of protein is a special high-protein nutrition for athletes. It is characterized by quick absorption and good amino acid composition (according to this index exceeds perhaps that of egg protein, but it costs more). Whey protein is made from whey – a byproduct that remains as a result of manufacturing of cheese. For purity and quality it is of three types: concentrate, isolate (this is not that other, as more thoroughly filtered concentrate) and a hydrolysate in which the protein is already partially fermented.
- WHAT: Take whey protein for muscle growth, it quickly and effectively supplies the body with necessary amino acids. It is considered that isolate and hydrolysate, it is preferable to make when it comes to “drying”, well, ordinary concentrate during the muscle mass.
- HOW to TAKE: Consume whey protein are usually 2-4 times a day, between the intake of normal food. The first time it is possible to drink in the morning, and always after a workout. To digest this kind sportpit quickly, so it is advisable to combine taking it with casein protein for slow absorption (casein drink before bedtime). Sold and multicomponent proteins, where whey combined with casein or other proteins.
- MANDATORY OR NOT: Definitely, Yes. This is the best in terms of price/performance sports nutrition, which is essential for all athletes. If the question arises, what sportpit to start taking the beginner in the first place – the answer is obvious. Of course, whey protein.
- Cost: If you take Ultimate Nutrition Prostar – whey average price category, then it will cost around 3600 roubles a month (including three times meal), at the rate of 40 rubles per serving.
All about whey protein
TOP 10 whey proteins
2. Gainer
- WHAT IT is: a mixture of protein (most often uses the same serum) with complex carbohydrates. In good gainers they are chosen so that the rate of absorption was different. In the majority of gainers, the carbs make up 1/2, and protein – 1/3 of the total volume of portions, although other options are possible, with predominance of carbohydrates, or Vice versa, in the direction of the protein. Often in the composition of such products include, and other useful substances: enzymes, vitamins, etc.
- WHAT: weight Gainers are designed for a set of total body mass (not muscle, namely the total, that is including the fat). In fact, it is the most powerful tool for such purposes from all kinds of sports nutrition.
- HOW to TAKE: Take the protein-carbohydrate mixtures usually once a day – after a workout, but there are additional techniques if you want a very fast set weight (for example, in the morning after you Wake up).
- MANDATORY OR NOT: Taylorstown ectomorphs lean make weight gainer is necessary, otherwise to budge a stubborn metabolism very difficult. Endomorphism, full-bodied, from such sports nutrition is better to abstain.
- Cost: Dymatize Nutrition Super MASS Gainer will cost, when economical use (2 scoops a day), about 9000 rubles per month. Not cheap, but there are a lot more budget gainers – 3000 roubles to meet you (it’s advisable to buy products without sugar, the more – the worse the gainer).
All information about weight gainer
TOP 10 gainers
3. Creatine
- WHAT IT is: Creatine is a natural substance in the greatest amount is found in meat (and the name translates to English as “meat”); and some other products. The most common. affordable and effective form, which is found in the sale is creatine monohydrate.
- WHY: Creatine when taken causes an increase in muscle mass and strength gains (especially with respect to dynamic “explosive” strength). One of the most effective and almost safe (no health problems) sports supplements.
- HOW to TAKE: can be Taken 1 time per day after training in the amount of 5 g, stirred the powder in grape or any other sweet fruit juice. Previously it was recommended the so-called “boot phase” during the first few days, but now its presence is recognized as optional. After 4 weeks it is better to make 2-3 week break.
- MANDATORY OR NOT: to Take creatine is highly desirable – will receive progress and moral satisfaction from an effective workout.
- Cost: there are Now selling a lot of cheap packaging with creatine monohydrate from different manufacturers, 1000 rubles a month will be enough with regular admission.
All information about creatine
4. Amino acids BCAA
- WHAT IT is: BCAA is a complex of three essential branched chain amino acids (leucine, valine and isoleucine). Most of these additives have a ratio of 2:1:1 (two parts of leucine, valine and isoleucine for one), but there are also formulas 4:1:1, 8:1:1 and even 12:1:1 – as it is advisable to take this amount of leucine, it is difficult to say.
- WHAT: the Essential branched chain amino acids promote muscle growth and have a number of useful properties, participating in various biochemical processes in the body. Not all researchers implicitly believe in their effectiveness, but in theory the use of BCAA promising in the sport.
- HOW to TAKE: Reception can be carried out in the morning after waking, and before, during and immediately after exercise (post-workout part can be mixed in a single serving of juice with creatine). Between taking BCAAs and protein shake is best to pause around half an hour so that the amino acids have time to be absorbed.
- MANDATORY OR NOT: This Supplement can be attributed to the “second stage” in terms of the need of reception. Keep in mind that some types of proteins and gainers enriched with BCAA.
- Cost: regular admission quality BCAA got to put about 3,000 rubles per month. Very cheap options are best avoided, they are likely produced from low quality raw materials.
All about BCAA
5. Complex amino acids
- WHAT IT is: unlike BCAA complex amino acids include a full set of them, similar to that found in sports proteins. Often the composition of these complexes include and support useful features.
- WHY: From protein they have a much more rapid absorption and can serve as a good replacement for whey protein in the event, if an athlete suffers from lactose intolerance. Amino acid complexes promote the growth of muscle mass and strength.
- HOW to TAKE: Take usually several times a day: morning, before workout and after, also the possible additional doses throughout the day. Dosage – in accordance with the manufacturer’s recommendations.
- MANDATORY OR NOT: If the athlete does not drink protein and creatine, complex amino acids should be taken, otherwise you can do without them.
- Cost: the cost of regular intake of high-quality complex amino acids will be 1500-2000 rubles per month.
6. L-carnitine
- WHAT IT is: L-carnitine (levocarnitine), nonessential amino acid in the body it is found mainly in the liver and muscle tissue.
- WHY: l-carnitine has a number of useful properties, but the athletes are taking it primarily to speed up the fat-burning (he transportorul fatty acids to cell mitochondria), and for more energy for training as a result of this process.
- HOW to TAKE: Taking this Supplement usually twice a day: immediately upon waking on an empty stomach and before training (other options are possible).
- MANDATORY OR NOT: If the athlete is not interested in burning fat without l-carnitine it is possible to do.
- Cost: the cost of regular L-carnitine supplementation will be 1000-1500 rubles per month.
All information about L-carnitine
7. Glutamine
- WHAT IT is: Glutamine is a conditionally essential amino acid. Muscle tissue consists of approximately 60%.
- WHY: Taking this amino acid based on its alleged anticatabolic properties, which, alas, research has not confirmed (perhaps due to the fact that glutamine is so prevalent in nature and there is no point in further admission). Also there are reviews that this substance has a beneficial effect on the immune system.
- HOW to TAKE: Scheme of the use of different, better focus on the manufacturer’s manual specific supplements.
- MANDATORY OR NOT: the Reception of glutamine is not required.
- Cost: If you still use supplements with this amino acid, then the approximate cost will be 1000-1500 rubles per month.
8. Supplements to increase testosterone
- WHAT is IT: this group includes a fairly large number of additives with different compositions. Alas, the main feature that unites them all – the inefficiency (unless you count the placebo effect during the reception). And some of it confirmed by several studies, such as ZMA.
- WHY: Take, as you can see from the subtitle, to increase the secretion of testosterone. Sometimes the means to increase potency (yohimbe and others) are trying to sell such supplements. In fact, the blood flow to the genitals and increasing of erection, which these drugs stimulate this one, and the secretion of testosterone is quite another.
- HOW to TAKE: regimens different, depending on the manufacturer’s instructions.
- MANDATORY OR NOT: to Take is not necessary. And if there are issues with testosterone levels – it is better to seek a competent doctor. It is not a question of sports, and medical.
- Cost: the Cost of the package, “testosterone booster” of 500-1000 rubles. It is usually calculated month.
9. Fish oil and omega-3
- WHAT IT is: Polyunsaturated fatty acids omega-3, the main source of which is fish oil is a kind of “good fats”, which has a number of positive properties for the human body (in this they are similar to vitamins, although are not established).
- WHAT: Athletes take capsules with omega-3 because they promote the recruitment of muscle mass, protect joints and ligaments from overload, increase stamina, possess anti-inflammatory activity and… attention! in contrast to the additives described in the previous paragraph do a few increase the secretion of testosterone.
- HOW to TAKE: Usually taken 2-3 times a day with food.
- MANDATORY OR NOT: omega-3 you need to make sure (a their meaning misunderstood and underappreciated).
- Cost: supplements omega-3 are rather expensive and an alternative may be pharmaceutical preparations. Costs will be 500-1000 rubles per month.
10. Vitamin-mineral supplements
- WHAT IT is:a Vitamin-mineral complexes in particular need no introduction. Many people have their regular intake has become the norm of life, because they allow to receive the necessary amount of vitamins and minerals regardless of the quality and quantity of supply, including during periods of the year when natural food with vitamins is extremely poor.
- WHAT: Athletes take them to maintain the overall tone, health and immunity, early recovery after a hard workout.
- HOW to TAKE: Consume a multivitamin one or two times a day with food.
- MANDATORY OR NOT: mandatory Reception (or at least highly desirable). Regardless, people engaged in sports or not.
- Cost: Drugstore vitamins have a very low cost: 150-200 rubles per month. Well, special sports have to spend more: 1000-2000 rubles per month.
That this list needs to take a novice?
To summarize: what sportpit to take beginner necessarily, without any additives you can do, and that money is the novice athlete does don’t need to spend.
- The most effective sports nutrition for muscle growth of the top 10, which should be taken: whey protein, weight gainer (for distinct ectomorphs), creatine, vitamin and mineral supplements and omega-3.
- Additives “second stage”: BCAAs, amino acid complexes, if for any reason the athlete is not taking protein. Here it is possible with some reservations, to add l-carnitine, if an athlete is interested in burning fat.
- Sports supplements that the beginner does not need: glutamine and “boosters” of testosterone.
Read about the TYPES of PROTEIN