Hello hefty guys and graceful ladies! Ivan Ustinov is in touch and I welcome you to my resource. Today we will talk about sports nutrition, a fairly popular topic, namely what to drink for muscle growth. The question is really worthwhile, so we will try to reveal the topic as best and clear as possible.

Now we will get acquainted with drinks for muscle building, vitamins that will stimulate our muscles, and even with all the "offal" in this topic. Of course, I’m joking about the “offal”, because everything is very serious. But let's not beat around the bush. Let's start...

Protein is popular and known to everyone, even people who are just thinking of joining bodybuilding. For example, it is a source of building material not only for muscles but also for the synthesis of testosterone (the most important male hormone), which is so necessary for vigorous and effective training. It also gives a powerful impetus to the recovery abilities of our muscle fibers. In short, this is a cool thing, you get the idea ... And in general, bioadditives for muscle growth are a huge power when used with brains.

Despite the fact that there are many types of proteins (more on this), many consume only a few basic types of protein: whey and casein. Guys drink the first before and after workouts for intensive training and accelerated recovery of muscle mass, because this type of protein is quickly absorbed and immediately gives raw materials for growth to the muscles. The second can be taken at bedtime, as it is absorbed for a long time and during the entire sleep it is able to nourish the muscles damaged by training. This is the main advantage of casein protein over whey.

How to use: Take whey protein mixed with water or juice thirty minutes before training to fuel the muscles and after training in a volume of 20 to 30 grams along with carbohydrates to close the metabolic window. Mandatory intake of protein - after waking up. Many people consume a serving of BCAAs on an empty stomach, this is a more expensive but more refined and effective form of protein that is absorbed very quickly.

Gainer

Gainers are suitable as protein and carbohydrate mixtures. During intense exercise, the body loses a large amount of energy. Energy reserves are located in muscle tissues - in glycogen. But it is enough for the body for about 45 minutes of training, then it ends and tissue destruction begins, our muscles also beat.

Creatine

Not the last role in the structure of the body is played by creatine - a natural substance of the body. 95% of it is found in muscle tissue and 5% is synthesized throughout the body. Creatine is your energy and strength during exercise. It should be drunk 2-5 grams per day. I recommend reading.

But the role of creatine is a little exaggerated, that is, the need for additional intake by everyone, since it does not give the expected effect for everyone. We are all individual and the reaction to sports supplements is no exception. Personally, I heard a lot of times from the guys that they bought creatine and then gave it as a gift to others, because they themselves could not master the jar or package of this supplement. The same was with me. I took it, I tried it, I gave it away. And good creatine is not cheap, so do not rush to buy it, first find out the necessary conditions for taking it and what side effects can be. But on the other hand, if you don’t take it, you won’t know how it affects you personally.

Beginners of swing can focus on the moment of inefficiency of training: long and frequent workouts, but there are no visible results. Of course, you can gain muscle mass without additional supplements, but this path will be much longer and harder. And high-quality supplements for muscle growth - you will not harm your health, since these supplements are natural.

BCAA

It is impossible not to mention BCAA - branched amino acids. There are more than 200 amino acids in the body, and 22 are necessary for metabolic processes, and three of them occupy a leading position in the role of muscle growth:

• Leucine.
• Isoleucine.
• Valin.

The role of BCAAs = stimulation of muscle growth + fat metabolism + accelerated fat burning + improved metabolism.

Amino acid intake scheme: from three to five grams after waking up, the same amount before and after training. Yes, many protein blends already contain amino acids, but they need to be taken separately for intense workouts in the gym. you in addition.

vitamins

The topic of sports and bodybuilding cannot get around the question: what vitamins are needed to improve training performance and body recovery?

For the healthy and smooth operation of all systems, all groups of vitamins are needed, but taking each vitamin separately is dreary and extremely inconvenient, and there is no time for this, so multivitamins are quite suitable. You don't have to take each vitamin individually, although you can find them commercially. Of course, the exception is when your body is deficient in a particular vitamin.

And here is a list of vitamins that will help you in muscle growth and their brief description:

1. Vitamin A- improves vision, participates in protein synthesis, and this is so important!
2. Vitamin E- the most powerful antioxidant. This vitamin thickens the cell membrane, causing the cell to become more resistant to viruses, muscles recover faster because muscle cells regenerate faster
3. Vitamin D Needed for the absorption of phosphorus and calcium. Without these minerals, muscles will not contract as they should during hard workouts. Phosphorus is also needed for the synthesis of energy molecules ATP (adenosine triphosphate).
4. Vitamin C (ascorbic acid) - Well, where without him, then. It is also an antioxidant and forms collagen (a substance that is part of the connective tissue). And connective tissue is our ligaments and joints. Therefore, vitamin C is an injury prevention. In addition, vitamin C is involved in the synthesis of testosterone. And how important it is and need not be said.
5. Vitamin B1 (thiamine) - Participates in the synthesis of hemoglobin. This protein carries oxygen in red blood cells to our muscles. The importance of oxygen supply to the working muscle is colossal.
6. Vitamin B2 (riboflavin) - A lot can be said about this vitamin, but for bodybuilding, its most important function is an important role in protein synthesis. In short, the more riboflavin, the more muscle. This close connection can be traced very clearly and undeniably. This vitamin increases endurance and is involved in energy metabolism.
7. Vitamin B3 (niacin) - is needed to participate in the processes of energy production in our body.
8. Vitamin B6 (pyridoxine) Needed for protein digestion. Since bodybuilders eat a lot of protein, they need this vitamin badly.
9. Vitamin B12 (cobalamin) - participates in the metabolic processes of carbohydrates in the body. Supports nerve cells and tissues of the nervous system.
10. Biotin - provides metabolism of amino acids helps to produce energy from various sources.

Omega-3 fatty acids are awesome. They are also actively consumed by bodybuilders to stimulate muscle growth. Consider the fact that plant-based omega (like flaxseed oil) does not provide as many benefits as fish omega (fish oil). won't bother you.

Glutamine

Pay attention to glutamine. This is what athletes drink during long and frequent workouts. Since glutamine is a non-essential amino acid, that is, the body can build it for itself, but still serious and even frivolous workouts consume it with a bang. Why?

• First, it prevents catabolism.
• Secondly, it promotes the production of growth hormone.

Its lack also becomes a problem for the immune system, so its reserves must certainly be replenished if you train hard in the gym. It can be taken, for example, 2 times a day. Once with breakfast and another time immediately after training with a protein shake.

How to prepare drinks

You can not ignore the methods of preparing protein or gainer drinks at home. Proteins and gainers are mixed with ordinary water without gas, or juice (freshly squeezed or packaged at your discretion). Often they are drunk with milk, and people with lactose intolerance - with kefir.

The best combo for a gainer is water, because with the other fillers mentioned, it becomes sated with carbohydrates and calories, which it already has in abundance. Protein loves milk if it has a minimum percentage of fat content and is combined with kefir.

The remaining powders are mixed only with water and drunk immediately after dilution, since in the form of a liquid these additives are chemically unstable.

Conclusion

Strength training needs to protect cartilage and joints. Any athlete without chondroprotectors (drugs to protect cartilage tissue) suffers from diseases of the musculoskeletal system, so do not bypass this moment. The frequency of receptions is displayed in the instructions and depends on the intensity of the loads.

Well, beginners and experienced athletes, that's about it. In fact, you can talk about this topic for a long time or even endlessly, and I tried to briefly describe the most necessary supplements that you need to drink for muscle growth. More detailed information will be in separate articles on the topics of certain supplements or vitamins. There we will roam. Well, this article turned out to be not small, so let's tie it up.

Each action needs a deliberate approach, playing sports and bodybuilding is a responsible and hard work on oneself. Knowledge and adherence to proper nutrition and exercise is a guarantee of a quality result without harm to health.

Protein and other drinks are taken for rapid growth, and it is up to everyone to consume them or not. If you are ready for long workouts and a long way to the result without them, this is purely your decision and no one has the right to criticize you for this.

With these words, I say goodbye to you until the next article on my blog. there will be a lot of interesting and useful information. Come. Bye Bye...

Author's recommendation: to beat yourself with various cocktails, for example, from whey protein, you will need a quality shaker that has a strong, odorless plastic. I want to draw your attention to a shaker that matches this description. You will find him by this link.

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