Yes, yes, real secrets that even experienced comrades who have been keen on working with weights to increase muscle mass and strength often don’t know about.

Sports supplements are expensive. But at the same time, they are a very effective way to increase muscle mass and strength. Although some people say that sports supplements do not work and they are partly right.

They do not work if used inappropriately and without taking into account an effective protocol for use. That is, the situation is quite real when you pay a lot of money for beautiful jars with magic powders and capsules, and at the end you get zilch.

Someone blames “genetics”, someone looks askance at the seller, saying he put in a fake, someone is sure that it’s all about magic pills and injections. Anything can happen, but when used wisely, sports supplements work in the vast majority of cases, and well. And we’re not talking about some exotic stuff here, but about well-known products, like protein or creatine.

They are known to everyone, but few people study the issue of effective use in detail. They mostly use what is on the surface. Often this is either data from half a century ago (no more than 30 g of protein is absorbed at a time), or outright nonsense (the more you use, the better). Let's take a smarter approach to using the best-known and most effective supplements. This will save your money, time and will give noticeable results quite quickly.

Sports supplements are only a small part in building a beautiful body and a healthy lifestyle. Accordingly, it is worth having an idea about other useful things. First, I recommend that you read the following general articles:

Theory of protein and amino acid absorption

Let's again go over a well-worn topic, although still as dark for most as the amount of protein absorbed at a time. But let’s look at it in more detail and from a scientific point of view.

It is believed that no more than 30 g of protein is absorbed at a time. A strange statement in every sense. Is it possible that a tiny 45-kilogram girl and a hefty 100-kilogram man digest the same amount of protein at a time? There is no logic. These data were relevant half a century ago, when the “West” was interested in bodybuilding, but from a scientific point of view, few people bothered with this issue. We took the average value of the daily capacity of the intestines to absorb macronutrients, divided by two and divided into ten meals. So it turned out to be 30 years old.

Biochemistry textbooks say that the intestines can absorb up to 500 g of fat, 600–700 g of protein, and up to 20 liters of water per day. All this is true, but for an ideal “spherical intestine in a vacuum.” Who can boast of a perfectly functioning body? I think no one. You can safely multiply the numbers above by 0.7–0.8 and get the real picture. But, please note, we are talking about the daily capabilities of the body. We are interested in how much protein is absorbed at a time.

It's worth digging here a little deeper. Food entering the body in the acidic environment of the stomach and under the action of enzymes breaks down into its basic components. In the case of protein, these are amino acids. They are then absorbed in the small intestine, and different groups of amino acids use different transport systems.

This is an important point. After all, amino acids can compete with each other in the process.

For example, a BCAA supplement consists of the essential amino acids leucine, isoleucine, and valine. If the first is present in high concentration, the absorption volume of the second and third is significantly reduced - they compete for the transport system. That is why the classic composition of BCAA is 2:1:1, respectively. In this ratio, amino acids do not interfere with each other. Options 4:1:1, 8:1:1 and other perversions are just marketing and flushing clients’ money down the toilet.

So, on average, the walls of the small intestine are able to pass from 3 to 5 g of one amino acid at a time. A complete protein of animal origin (from the same protein) consists of 20 amino acids. That is on average, from 60 to 100 g of protein will be absorbed at a time, depending on the efficiency of the intestines.

BCAA (3 amino acids) will absorb 15 g at a time within 15 minutes, arginine - 5 g, etc. by analogy. I would like to add that a well-known figure in sports circles spoke about this more than once at his seminars (including closed ones). Stanislav Lindover, whose opinion I personally trust.

Consuming more than 100 g of protein at a time is problematic, so I think you don’t have to bother with this issue anymore. But do not forget about the rate of absorption of individual amino acids in the intestines - this is important and we will remember this in some sections below.

I’m done with the “verbosity” and will continue to talk more briefly, so as not to burden the reader’s delicate brain with unnecessary letters. However, if you have skipped the article up to this point, I strongly recommend reading that large piece of text above. This is important for understanding the points below.

Effective use of protein

Choice

It would seem that the simplest supplement is high-quality protein in almost its pure form. But it's not that simple. Firstly, it is not always as high quality as it seems or as marketers paint it. Secondly, it is worth considering a number of important points in the use of different types of protein, and when purchasing too, so as not to spend extra money, roughly speaking, “on the toilet.”

I have always given preference to well-known foreign brands ( SUN, Optimum Nutrition, Universal Nutrition, BSN, Olimp etc.) and did not trust domestic ones, despite the aggressive marketing on the part of the latter and the assurance that protein is protein in Africa, and large companies increase the price only due to the name. Now on YouTube there are a lot of tests of different brands of proteins that confirm the correct principles in choosing, but even without them you can draw clear logical conclusions.

In particular, the biologically most valuable protein is produced from whey, which is a by-product of the production of several types of cheese. This production is limited by the volume of cheese consumption and is growing annually by 2–3 percent. At the same time, the consumption of sports nutrition products and protein in particular is growing by 30–40% per year in the wake of the global fashion for fitness and a healthy lifestyle. By the way, it reached us many years late. So, this is not the first year that there has been a shortage of whey, that is, the basic raw material. And since there is a shortage, the price will rise. In addition, all factories are located abroad - the USA and Europe mainly.

Thus, a certain price has been established for raw materials, which are not so easy to buy. Often, all by-products of a particular cheese factory are purchased 100% in advance under the contract.

For example, Optimum Nutrition in the USA has its own cheese production plant and its own raw materials, but in addition to this, the company buys all raw materials under a contract from one of the European factories.

So, the average price for 1 kg of whey concentrate, from which this or that type of protein is then made, is €13–14 . That is, only the raw materials for a 2.2-kilogram can of protein will cost more than €25, add packaging, flavoring additives, logistics, income of the manufacturer and seller.

Production is made cheaper by diluting the whey with various substances that are more accessible and cheaper than the base raw materials. A simple example is an excellent protein from Gaspari Nutrition, which in the last few years has included approximately 10% rice protein in its composition. Marketers are yelling, “ this is cool - improved formula, better absorption, more sources of different amino acids" In fact, due to the shortage, production is simply cheaper.

Conclusion regarding protein selection:

• If the protein is very cheap and it's not some promotion on BB.com or somewhere else, then something is fishy there. There are no miracles.
• If you want to take high-quality whey protein, look at its composition. Ideally, the only protein there should be is whey, plus some things for taste and consistency. Any fillers, such as soy protein or individual amino acids, are an attempt to reduce the cost of production. There are 20 amino acids in protein, and increasing the dosage of any of them does not bring any benefit to the consumer (remember the rate of absorption of individual amino acids), but it hits the wallet. After all, there is less of the most important product in the composition, and there are more cheap diluents.
• Likewise with complex proteins with different types of protein and different rates of absorption. Most of these products are diluted with cheap raw materials. A minimum of whey, more soy, plus a little egg white, sometimes casein, but not expensive miscellaneous, but cheap and not the best in terms of absorption and biological value sodium/calcium caseinate.

Application

I consider quality to be the most profitable Whey Protein. If funds allow, then you can also buy a good casein one to take before bed. But in the latter case there is an important point. It makes sense to buy miscellaneous casein, obtained through ultrafiltration of milk. The process is expensive and such a protein cannot be cheap either. It is even more expensive to produce than hydrolyzate (the most expensive and fastest absorbing type of whey protein). It takes about 5 tons of milk to produce 200 kg of casein.

Miscellaneous casein has high biological value and is gradually absorbed over 4–6 hours due to the formation of a dense food bolus in the stomach. The latest ON development in this area (it was this company that was the first to release micellar casein in the past) has increased the absorption time to 6–8 hours.

In its turn sodium/calcium caseinate significantly cheaper to produce. It is obtained by high-temperature treatment of milk with various acids. High temperature means severe denaturation of the protein and, as a result, loss of part of the biological value. The second nuance is that sodium or calcium caseinates are absorbed in 1.5 hours. I don’t see the point in them as “night proteins”. And the price for them is often at the level of micellar casein, especially if the brand is promoted.

Now briefly:

• As a night protein, it makes sense to use only miscellaneous casein.
• Whey Protein Effectively used in the morning after waking up and immediately after training. The reason is the maximum level of anabolic hormones in the blood, under the influence of which muscle protein is synthesized.
• Volume of the morning portion- depends on the thickness of the wallet and the rate of absorption of amino acids by the intestines (this is written above). Post-workout serving size should be a little more, since part of the protein will in any case be used to meet energy needs. The recommended serving is 0.5 g of protein per 1 kg of body weight. That is, it makes sense for a 100-kilogram athlete to take a 50-gram portion after training.
• Eat carbohydrates immediately after training(bananas, chocolates, rolls) are useless for quickly replenishing glycogen reserves. These reserves are replenished gradually over a day or two. It is impossible to speed up the reaction. There will be only one effect - the release of a large portion of insulin into the blood, which will negate the entire effect of the growth hormone released during training. For the same reason, it is not recommended to eat carbohydrate foods before bed. Due to increased insulin levels in the blood, it reduces the effectiveness of growth hormone produced during sleep.
• If you use hydrolyzate, it should only be stirred in water. In this case, it is absorbed within 10 minutes (thanks to the peptide component). If you mix it in milk, absorption will last for 30 minutes or more, that is, it will be at the same level as regular whey. Why did you pay a lot of money for hydrolyzate then?

Effective use of BCAA

Not the most important supplement compared to protein (three amino acids versus 20, including those same BCAA). That is, if funds are very limited, it is better to purchase a good whey protein.

However, I personally like the effect of BCAA (faster recovery, “holds” muscles during drying). But there are also important rules here:

• The most effective and financially justifiable BCAA in the ratio 2:1:1. Any other ratio is just marketing; amino acids will be absorbed worse (the reason is described in the first section).
• At a time (that is, within 10–15 minutes) no more than 15 g of BCAA is absorbed. Athletes who crush 50 g or more at a time are simply working for the toilet.
• It makes sense to use BCAA ONLY before, during and after training(taking in the morning on an empty stomach or before bed is useless). If money allows, you can use it like this. If not, it’s good to take 10–15 g of BCAA 10 minutes before training, and then a portion of protein after. If BCAA are used immediately after training, then protein should be drunk no earlier than 10-15 minutes after taking amino acids.
• BCAA's work well after a workout together with glutamine(read about this amino acid below).

Regarding BCAA forms- the most profitable powder. In tablets and capsules it is the same powder, but costs more. Whether to take it with or without taste is not important and depends on your preferences. There are few food chemicals there, there is no harm from it (especially when compared with the food garbage that ordinary people like to eat), so I personally choose powdered BCAA with flavor. I don’t see the point in liquid BCAA - they are abundantly diluted with useless simple carbohydrates.

Effective Use of Glutamine

About 5 g of this amino acid is also absorbed at a time, if we are talking about its use in the synthesis of muscle fibers (60% of them consist of glutamine). But besides this, this product is fuel for the small intestine(improves its performance) and for cells responsible for immunity.

Thus, during absorption, pure glutamine will partially go to the needs of the intestines and immunity. In this light, it makes sense to take about 10 g of this amino acid one time.

A good time to take it is immediately after training along with BCAA. In the morning on an empty stomach and in the evening before bed.

I myself have been using this product on a regular basis for several years, the effect is felt well.

Effective use of creatine

It would seem that the substance has been studied far and wide, but there are nuances in its application.

This is the most effective sports supplement for increasing strength and, as a result, accelerating muscle growth. Creatine is involved in the nutrition of muscle cells during strength training. That is, its effect will be noticeable when working in the range from 1 to 8 repetitions. Then other cell nutrition mechanisms are activated. In general, creatine has a lot of positive effects, information about which you can easily find on the Internet. Let's focus on the important points in this article.

The Best Form of Creatine in Sports Supplements - creatine monohydrate. Other options are mixtures of the same monohydrate with different acids: creatine citrate, malate, etc. That is, it’s just a diluted product - pay more, get less working substance.

Classic effective duration of a creatine course averages up to 6–8 weeks (then 4–6 weeks of rest). There is no point in using it for longer, since the effect of the substance is cumulative and the body will not be able to use more than a certain amount. That is, you will work on the toilet.

There is no point in so-called loading with creatine for a week (take up to 20 g per day). This only burdens the body. During the entire course, the substance is taken 5–6 grams:

• on the training day immediately after training, since the level of anabolic hormones in the blood is high;
• During non-training periods - in the morning immediately after waking up, for the same reason as above.

Creatine should not be diluted in water.. There are studies that, when dissolved in liquid, it quickly breaks down into creatinine (an inactive form that is quickly eliminated from the body by the kidneys). Although there are other studies where such an effect was not found. I would play it safe and take it in powder form or capsules with 200-250 ml of water.

The role of carbohydrates in the effective absorption of creatine has been greatly exaggerated. To assimilate it, you need not carbohydrates, but insulin, and a very small amount of it. Even to protein there is a so-called insulin response (the release of this hormone) and to amino acids too. That is, taking creatine plus protein is quite enough.

Also, don’t forget about growth hormone, whose levels are elevated after training and in the morning. In the liver, it is converted into insulin-like growth factors 1 and 2 (IGF-1 and IGF-2), which perform the same role of delivering nutrients into cells.

Effective Use of Beta Alanine

An amino acid useful for bodybuilding, which is included in many pre-workout complexes, which is why its role is often misunderstood. There is little information on it, so I decided to touch upon it in this article. Moreover, it makes sense to use beta-alanine along with creatine.

Beta-alanine is a buffer in the muscle cell (increases carnosine concentrations in muscles) and a lactic acid neutralizer. Simply put, it pushes back the threshold of acidification when the muscle cell begins to break down and is no longer able to receive a signal from the brain to contract. That is, it increases strength endurance. It is actively used to improve results in 400 m races, swimming, as well as in boxing and other contact sports.

In bodybuilding, together with creatine, it can significantly increase strength, strength endurance and training intensity, which in turn leads to muscle growth.

The amino acid has a cumulative effect and exerts its positive effect within 4–5 weeks. There is no point in using it longer without a break. The greatest effect is achieved when combined with creatine. Rest after the course of treatment is 2–4 weeks. Dosage - 3–4 g per day. It is advisable to divide the daily dose of beta-alanine into two doses with a break of 8 hours.

Knowledge is power

Yes friends. Knowledge saves time, effort, money and allows you to achieve results with maximum efficiency. Otherwise, there is a high probability of wandering around the bush, wasting resources and ultimately being disappointed in one thing or another.

This is precisely the reason for “urban myths” in sports and any other areas of human activity. It would seem that follow simple conditions and there will be a result. But when there are even three to five such conditions, when they are interconnected, we get a factorial. That is, a huge number of combinations that will not lead to the desired effect. Until you try them all at random, you will be disappointed in everything in the world.

So before doing anything, it is better to study the theory thoroughly. Of course, it is important to do at least something rather than do nothing at all, but just always prepare for action, but there must be moderation everywhere.

The same protein - you can drink it from morning to evening, but there will be zero effect. It will go down the toilet for the most part. Or you can use it at a strictly defined time and get the maximum at minimal cost. The same goes for other substances.

In general, do not skimp on training and self-training. It is always worth the effort, time and money spent, which then pays off handsomely, be it financial savings, a good final result and the minimum time to achieve it.

P.S. For those who prefer to watch rather than read, here is useful information about sports nutrition from an experienced person who is in no way dependent on sports brands. Opinion, as they say, without cuts - I recommend that you read:

Hello to strapping guys and graceful ladies! Ivan Ustinov 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 cover the topic as best and as clearly as possible.

Now we will get acquainted with drinks for building muscles, vitamins that will stimulate our muscles, and other “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 begin...

Protein is popular and known to everyone, even people just thinking about joining bodybuilding. For example, it is a source of building material not only for muscles but also for synthesis (the most important male hormone), so necessary for energetic and effective workouts.

It also gives a powerful boost to the regenerative abilities of our muscle fibers. In short, this is a cool thing, well, you understand... And in general, dietary supplements for muscle growth are a huge force when used with the brain.

Despite the fact that there are many types of proteins (more on this), many people consume only a few main types of protein: whey and casein. Guys drink the first before and after training for intense exercise and accelerated recovery of muscle mass, because this type of protein is quickly absorbed and immediately supplies the muscles with raw materials for growth.

The second one can be taken before bed, as it is absorbed for a long time and is able to nourish muscles damaged by training throughout sleep. This is the main advantage of casein protein over whey. However, as it turned out, casein is not so cool. I wrote about this in more detail

Directions: Whey protein mixed with water or juice thirty minutes before exercise to fuel muscles and after exercise in a volume of 20 to 30 grams along with carbohydrates to close the metabolic window. Mandatory protein intake is after waking up. Many people consume a portion of BCAA amino acids 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 tissue - But the body has enough of it for about 45 minutes of training, then it runs out and tissue destruction begins, our muscles also pound.

Creatine

Creatine, a natural substance in the body, plays an important role in the structure 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. You need to drink 2-5 grams per day. I recommend reading it.

But the role of creatine is slightly exaggerated, that is, the need for additional intake for 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 have heard many times from guys that they bought creatine and then gave it as a gift to others, because they themselves could not handle a jar or package of this supplement.

It was the same with me. I took it, tried it, gave it away. But good creatine is not cheap, so don’t rush to buy it, first find out the necessary conditions for taking it and what side effects there may be. But on the other hand, if you don’t take it, you won’t know how it affects you personally.

Beginners in training can focus on the ineffectiveness of training: long and frequent training, 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 with 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 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 + improvement of metabolism.

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

Vitamins

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

For the healthy and uninterrupted operation of all systems, all groups of vitamins are needed, but taking each vitamin separately is tedious and extremely inconvenient, and there is no time for this, so multivitamins are quite suitable. It is not necessary to take each vitamin separately, although you can find them on sale. Of course, the exception is the case when your body is deficient in a particular vitamin.

Here is a list of vitamins that will help you with muscle growth and their brief characteristics:

1. Vitamin A– improves vision, participates in protein synthesis, and this is so important!
2. Vitamin E– a powerful antioxidant. This vitamin thickens the cell membrane, as a result of which the cell becomes 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 well as they should during tough workouts. Phosphorus is also needed for the synthesis of energy molecules ATP (adenosine triphosphate).
4. Vitamin C (ascorbic acid) - well, where would we be without him? It is also an antioxidant and forms collagen (a substance that is part of connective tissue). And connective tissue is our ligaments and joints. Therefore, vitamin C is injury prevention. In addition, vitamin C is involved in the synthesis of testosterone. And there is no need to say how important this is.
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 its important role in protein synthesis. In short, the more riboflavin, the more muscle. This close connection can be seen very clearly and undeniably. This vitamin increases endurance and participates in energy exchange processes.
7. Vitamin B3 (niacin) – needed to participate in the processes of energy production in our body.
8. Vitamin B6 (pyridoxine) - needed for protein absorption. Since bodybuilders eat a lot of protein, they desperately need this vitamin.
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 – ensures the metabolism of amino acids and helps produce energy from various sources.

Omega-3 fatty acids are a great thing. They are also actively eaten and drunk by bodybuilders to stimulate muscle growth. Consider the fact that vegetable omega (for example, flaxseed oil) does not provide as many benefits as omega from fish (fish oil). it won't hurt you.

Glutamine

How to prepare drinks

You can’t ignore the ways to prepare protein or gainer drinks at home. Proteins and gainers are mixed with plain still water or juice (freshly squeezed or packaged at your discretion). They are often drunk with milk, and people with lactose intolerance drink them with kefir.

The best combo for a gainer is water, since with the other mentioned fillers, it becomes full of 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 liquid form these additives are chemically unstable.

Conclusion

Strength training requires protection of cartilage and joints. Any athlete without chondroprotectors (drugs to protect cartilage tissue) suffers from diseases of the musculoskeletal system, so do not ignore this point. The frequency of doses is indicated in the instructions and depends on the intensity of the load.

Well, beginners and experienced athletes, that’s probably all. In fact, we can talk about this topic for a long time or even endlessly, but I tried to briefly describe the most necessary supplements that you need to take for muscle growth. More detailed information will be in separate articles on the topics of specific supplements or vitamins. We'll have a good time there. Well, this article turned out to be quite big anyway, so let’s call it a day.

Every action needs a thoughtful approach; playing sports and bodybuilding is responsible and hard work on yourself. Knowledge and adherence to proper nutrition and exercise is a guarantee of high-quality results without harm to health.

Protein and other drinks are taken for rapid growth, but whether to use them or not is up to everyone. If you are ready for long training sessions and a long journey to results without them, this is purely your decision and no one has the right to criticize you for this.

With these words I bid you farewell until the next article on my blog. There will be a lot more interesting and useful information. Come. Bye bye...

Recommendation from the author: To shake up various cocktails, for example from whey protein, you will need a high-quality shaker that has durable, odorless plastic. I would like to draw your attention to a shaker that matches this description. You will find it via this link.

comments powered by HyperComments

P.S. Subscribe to blog updates, so you don't miss anything! I also invite you to my Instagram

Every athlete sooner or later reaches a certain “ceiling” in his training process and begins to look for ways to overcome it. First, these may be attempts to introduce changes to the training program or the ratio of nutrients in the diet, and then sports supplements and anabolic steroids, of which there are countless, are used.

Who needs bulk medications?

First of all, I would like to talk a little about who generally needs to include sports supplements and pharmaceuticals in their daily diet. If you are a beginner, don’t even think about protein, much less the use of pharmacological drugs. You need to grow to this point in the sense that for the first few months you should first adjust your diet, study all the principles and methods of building muscle mass, analyze the technique of each exercise, understand, etc.

In general, there are a large number of concepts and principles that need to be mastered both theoretically and practically. Only after you become more or less aware of nutrition, diets, train correctly, and follow the regime perfectly, only then can you start using SPORTS NUTRITION(not pharma) in your diet. To get started, just try to train properly and follow a diet.. If you really like it and achieve some results, then you can move on. That is, with increasing weight, the need for nutrients increases significantly. Many cannot or do not have time (due to life circumstances: work, study) to consume enough BJU, which is necessary for growth and recovery. Therefore, you can include supplements in your diet that contain proteins, fats and carbohydrates. Why am I saying all this? It’s very simple, drugs to increase muscle mass are not “magic pills” that will make muscles appear out of nowhere. With their help, you will not be able to gain weight without proper nutrition and thorough and hard training.

As for pharmacological drugs, things are somewhat different. Potent androgenic drugs are designed for use exclusively by professional athletes who have everything necessary to properly carry out the course and post-cycle therapy (PCT). This is a rather serious step that must be approached consciously, weighing all the pros and cons. Despite such a loud name - “Anabolic steroids” (for those who don’t understand, anabolic means substances that accelerate the formation of new cells, fibers, etc., that is, promoting muscle growth), they also do not guarantee a person a colossal weight gain. In order for pharmacological drugs to work, it is necessary not just to train, but to “plow”, while consuming a huge amount of nutritional components to ensure the growth of muscle fibers. Many people simply think that because of pharma, muscles appear out of nowhere, inflate, and so on. In fact, this is a fundamentally wrong opinion and a stupid stereotype.

Sports supplements and non-steroidal drugs for weight gain

• Protein, which is a concentrated protein that includes PROTEIN(the most important building block for muscle building) and a small concentration of amino acids. It is not mandatory for use, since the required amount of protein can be obtained from ordinary foods. A clear advantage of protein is the ability to receive large amounts of protein without loading the gastrointestinal tract with huge volumes of solid food. There are a large number of types of protein: whey, casein, egg, soy, etc. Also, protein is produced with different protein concentrations and many other differences that are necessary for one purpose - to promote (prevent) the growth of muscle tissue. Useful article – “?”.

• Creatine– a supplement that affects energy metabolism and muscle contractility due to an increase in the amount of creatine phosphate in them. Creatine also retains water to some extent, causing weight gain in the first weeks. Most often, athletes like this substance because of its ability to provide significant increases in strength, and therefore muscle mass. The supplement increases the recovery abilities of the human body and gives greater endurance during training. Learn more about how to take creatine and what it even is.

• Gainer- a mixture that combines protein and carbohydrates. The latter, as a rule, largely dominate the amount of protein. This supplement is designed to promote rapid and intense weight gain (when used correctly), some of which will understandably not be pure muscle mass. The gainer is also used as an additional source of energy before training. To understand whether you need a mass gainer, read.

• Amino acids- substances that prevent the destructive effects of the stress hormone cortisol, whose influence occurs in the midst of intense strength training and the period after it. Popular supplements based on leucine, valine and isoleucine help speed up both recovery between sets and between workouts. Thanks to easy absorption, they can be used even during classes. Simply put, it is broken down protein in a ready-to-eat form. You can purchase amino acids both at a sports nutrition store and at. Read about the need to purchase bcaa amino acids.

• Pre-workout supplements– supplements based on psychostimulants like caffeine. They also often contain creatine, fast carbohydrates, vitamins and electrolytes. Pre-workout complexes help to achieve a state of increased activity during training, and thanks to the strength gained, overcome the threshold beyond which further progress lies. You can learn more about the pre-workouts.

• Testosterone Boosting Supplements – testosterone boosters. As a rule, they are produced on a plant basis, for example with the addition. But unfortunately, they are not always effective, since the levels of testosterone that are achieved with these drugs are still insufficient to trigger intense muscle growth.
• – a sports supplement made from natural ingredients that helps increase appetite and gain muscle mass with appropriate training and proper nutrition.
• A growth hormone And peptides. These drugs are popular mainly among experienced and professional athletes, and are usually used in combination with anabolic steroids. However, when used “solo” they can cause significant muscle gains, especially in those athletes whose bodies are not familiar with steroids. These drugs cause an increase in growth hormone, thereby stimulating the growth of muscle tissue. Of course, the results will not be as good as when taking steroids, since growth hormone acts on muscle growth rather indirectly. For example, you can familiarize yourself with a fairly popular peptide -.
• Pharmacy medicines, like potassium orotate, riboxin and folic acid. They do not have a pronounced effect on muscle growth, but can contribute to it in cases where the athlete’s body is too tired due to heavy training, dieting or a busy work schedule. In any case, due to their beneficial properties, the use of these funds will not be superfluous.

To begin with, it should be recalled that the use of steroids makes sense only when other methods no longer provide any benefit, or if the athlete is serious about creating a sports career. Otherwise, the use of steroids is not justified and poses a potential danger to the athlete’s health. But still, since we are talking about the “dark side of the force,” it is definitely worth considering the most common options. It is not recommended to take AC without proper supervision by your doctor.

• Of course, known to everyone methandienone, or popularly – “ methane" This drug has been tested by hundreds of thousands of athletes, and methandienone was probably the first steroid in the lives of most of them. Its high prevalence is explained by its low price, relatively small number of side effects, and, of course, its ability to provide enormous gains in muscle and strength. One of the most popular variations of methane is .

• Testosterone- in fact, is the father of all existing steroids, they are precisely its derivative. The drug is notable for its low cost and flexibility in use. That is, you cannot expect any unexpected or unpleasant effects from testosterone. This drug acts exactly as the athlete wants it, when he calculates the dosage and selects the accompanying pharmaceutical support. Another obvious advantage of testosterone is its low toxicity and overall safety.

• Nandrolone– best known as “deca” (a slang abbreviation for nandrolone decanoate). It is most common among powerlifters, as it has the property of strongly “flooding”, and therefore protects muscles and ligaments from injury. It is imperative to use testosterone in combination with nandrolone, since the drug in “solo” mode can significantly affect the reproductive system. Nandrolone’s ability to influence mood is also known, causing either tearfulness or excessive aggression, which is caused by strong surges in prolactin.

• Stanazolol is a well-known drug most often used for fat burning and maintaining muscle mass in the process. But in fact, it can also be used for the purpose of gaining muscle. To achieve this goal, testosterone is used together, which not only enhances the effect of stanazolol, but also reduces the likelihood of injury, which is always greatly increased during a course of stanazolol due to its ability to “expel” water.

• Insulin– an extremely dangerous drug if used incorrectly, which can lead to death if the dosage is incorrectly calculated. It is a kind of transport system that tens of times enhances not only the absorption of food, but also of anabolic steroids. Its use can only be justified in very experienced athletes who understand the principle of action of insulin. Otherwise, irreparable damage to the pancreas is possible, expressed by the development of diabetes mellitus. With excessive dosages and a lack of carbohydrates in the diet, death is possible.

Anabolic effects:

• One of the effects (actually for which most pharmacology is taken) is the growth of muscle mass - from 5 to 10 kilograms;
• Naturally, an increase in strength endurance, an increase in working weights, etc.;
• Fat burning effect;
• Helps strengthen bones;
• Also, when taking medications that retain water in the body and do not dry out the joints, the rotators of the shoulder are strengthened (with proper nutrition). In the future, this will help increase bench strength.

Side effects:

• Problems with the liver and kidneys;
• Decreased production of your own hormone testosterone;

Walk into any sports nutrition store and you will find tons of nutritional supplements designed to grow muscle tissue and restore the body after a strenuous workout. Generally, these supplements work, but not all of them are equally effective for different people. Due to the unique characteristics of each body, athletes will respond differently to certain supplements. But despite these differences, there are a number of supplements that demonstrate the best effectiveness and maximum results for everyone. I'm going to share the top five supplements that will help you gain muscle most effectively.

1. Creatine

is a substance naturally produced in our muscle cells, mainly in skeletal muscle tissue, where approximately 95% of the body's creatine supply is located. The remaining 5% is distributed throughout the body.

For use in nutrition, this natural metabolite was synthesized in the form of creatine monohydrate. It is used to produce and modulate cellular energy.

Benefits of Creatine Supplement:

• Stimulates lean muscle growth
• Increased muscle cell volume
• Accelerated recovery after training
• Increased glycogen synthesis
• Increasing the effectiveness of high-intensity muscle loads

Creatine

Typically, athletes prefer to use creatine during weight training and bodybuilding activities due to the faster rate of increase in lean muscle mass. Likewise, most athletes find it easy to stop taking creatine as it is naturally synthesized in our bodies. When an athlete stops taking this supplement, creatine levels in the body return to normal within 3-4 weeks.

2. Beta-alanine

This is a naturally occurring non-essential amino acid that enters our body with protein-rich foods, such as poultry. Improved muscle tissue growth with the help occurs due to the ability of this substance to increase intramuscular levels. This increased intake of beta-alanine through the supplement suggests an increase in carnosine levels of more than 60% in just 4 weeks.

This is important because during high-intensity exercise, our body accumulates large amounts of hydrogen, which causes the pH of the internal environment to drop (increasing its acidity). This increase in acidity (lactic acid) can cause severe fatigue, reduce muscle performance, and block nerve activity, resulting in the muscles being unable to perform. By maintaining high carnosine levels through a beta-alanine supplement, the bodybuilding athlete can slow down the buildup of hydrogen and the subsequent increase in acidity, which in turn slows down the onset of muscle fatigue and wasting.

When performing high-intensity exercise, the body accumulates hydrogen, causing a drop in the pH of the internal environment.

Additional benefits of taking a beta-alanine supplement:

• Increased stamina
• Increased muscle strength
• Less fatigue
• Improving body tissue composition
• The substance has a complementary effect with creatine
• Better performance for athletes regardless of training intensity and duration

3. Whey Protein

It has long been theorized that bodybuilding athletes and their coaches could improve their performance and lean muscle mass by taking whey protein shakes or supplements. supplies the body with a large amount, and also causes an increase in the concentration of calcium, magnesium and other minerals, which are easily absorbed in liquid form.

The serum is typically taken pre- and post-workout to enhance muscle recovery and regeneration. Whether you're dieting to gain muscle or are concerned about reducing body fat, adding whey protein to your exercise program can speed up the process or fat loss. Below are a few key benefits of a whey protein supplement.

Easy to digest
Trainers and athletes with busy training schedules can save time by drinking a whey protein shake immediately after training and benefit from the fast-absorbing nutrients. Since these nutritional supplements contain a number of vitamins not found in our daily meals, this is a great supplement for any athlete with a busy lifestyle.

Lactose intolerance
Anyone who suffers from lactose intolerance knows about the unpleasant consequences and discomfort caused by drinking milkshakes every day. Whey protein shakes typically contain a combination of egg whites, soy proteins and. This means there are no side effects similar to those that occur with whole milk products.

Accelerated muscle tissue recovery
After intense weight training or participation in a sporting event, the body needs to repair itself. Certain nutrients are required to perform this task. Protein is the main building block involved in the restoration of muscle tissue; It is found in prepared form in whey protein shakes and supplements. When taken immediately after training, protein triggers rapid muscle recovery.

The serum is typically taken pre- and post-workout to enhance muscle recovery and regeneration.

Natural Appetite Suppressant
Eating high in protein suppresses appetite, making it easier to stick to a low-calorie diet without feeling too hungry. Whey protein shakes and supplements can be used in place of meals or as a between-meal snack.

Amino acids
In the process of life, our body requires a significant amount of high-quality protein and amino acids. Whey protein supplement contains very high concentrations of amino acids that are involved in protein synthesis.

Improved metabolism
Eating large amounts of protein is fuel for our body. When taken throughout the day, it serves as an excellent source of energy, keeping your metabolism on fire. Thanks to increased metabolism, calories are burned more efficiently and hunger is reduced.

Recommended doses: Consume 30-40 g of whey protein at a time. It is best used before and after workouts; In addition, it is convenient to take the required amount of protein when you do not have the opportunity to eat properly. But never rely on shakes alone—while a whey protein shake is an ideal post-workout refuel, you should otherwise make an effort to ensure you're getting adequate nutrition throughout the day.

4. Branched chain amino acids (BCAA)

Another common supplement that coaches and athletes who are interested in bodybuilding and want to achieve better results turn to is. Of the 21 amino acids present in our body, three belong to the group of branched chain amino acids: , isoleucine and valine. These are the basic elements of protein, which together make up about 30% of the skeletal muscle mass of our body.

BCAAs

The body uses branched chain amino acids to regenerate muscles. Like a whey protein supplement, BCAA delivers nutrients to muscle tissue for faster post-workout recovery. The body burns BCAAs while you exercise, so taking a supplement will help replenish these nutrients used up during an intense workout. In addition, it reduces pain caused by muscle fatigue and improves metabolic recovery.

Taking a dietary supplement will help restore the supply of BCAA used up during intense exercise.

In addition, there is an additional benefit of taking BCAAs, which is that such amino acids help improve muscle endurance by constantly supplying them with fuel, which will be of interest to people who cover long distances, for example, lovers of hiking or long races (marathons), swimming long distances. distance or any other prolonged physical activity.

5. Glutamine

Widely known for its ability to slow down the process of micro-damage to muscles during intense exercise, which helps increase muscle strength and enhance endurance. Weight lifters will find that they can lift heavier weights for longer periods of time and train more frequently. As a compensatory mechanism, increasing the limits of muscular endurance will certainly inspire the body to create more lean muscle mass.

Glutamine

In addition, glutamine has a number of other benefits associated with taking it as a dietary supplement:

• Maintaining muscle tissue allows your body to burn additional fat—the more lean muscle mass your body contains, the more efficient your metabolism is. During workouts aimed at getting rid of fat deposits, the body will also lose muscle mass, so it is important to slow down this process.
• Moreover, there is evidence of the positive effects of glutamine on the immune system in many people taking this dietary supplement. The process of intense training is a strain not only on the muscles, but also on the immune system. Glutamine restores the condition of muscle tissue and also supports the immune system, ensuring rapid recovery of the entire body.
• Glutamine is known for its ability to increase growth hormone levels in the body. This is the biggest benefit for those focused on muscle growth, as studies have shown that as little as 2g of glutamine in a supplement can increase growth hormone concentrations.
• Muscle tissue requires nitrogen, and glutamine (L-glutamine) supplement is 20% nitrogen, making it one of the best sources of nitrogen for muscles. When combined with other substances responsible for muscle recovery and growth, such as creatine and whey protein, there is a significant increase in the likelihood of quickly achieving athletic results.

conclusions

Of course, results can always be achieved without taking supplements, but in this case the process will be slower. My advice is that you first balance your diet. You'll be surprised at how much better your body will respond to weight training when your nutrition matches. Then, if you decide to take the nutritional supplements I have recommended, you will definitely notice improved results.

The results you get from supplementation may vary, in part because each athlete has his own training regimen with different levels of intensity and duration. If your diet is balanced and you train at extreme intensity, I am confident that these supplements will help you take it to the next level.

When looking for a supplement designed to improve the outcome of an intense training program and quickly build muscle mass through faster muscle regeneration and better nutrition, you should consider the five best supplements for muscle growth: whey, branched chain amino acids, creatine, glutamine and beta. alanine.

Through this article, you will learn about various sports supplements, how they affect muscle growth, and how to use them correctly to achieve quick results.

Newcomers to the field of fitness and muscle building are confused by the abundance of sports nutrition products on the market.

Despite the fact that sports nutrition for beginners is not a necessary condition for gaining muscle mass, nevertheless, it helps to achieve what you want faster. Intense training needs to be supported by appropriate nutrition. And it’s not always possible to get enough nutrients from regular foods alone. In order to maximize your potential for muscle building, you also need a selected sports nutrition regimen.

Below you will learn about the different ones, their features, as well as how to choose the right sports nutrition to achieve maximum results.

If you are a “newbie” in the sport, but also want effective and, importantly, quick results, you need a brief excursion into the theory of sports nutrition.

Protein powder

Whatever sports nutrition you choose, remember that protein is needed to gain weight. Without them, your muscles will not grow. Proteins consist of - the main building material. The optimal amount of protein for muscle growth depends on many factors. On average, you need to consume 1-2 grams of protein per pound of weight every day. Therefore, those who weigh, for example, 70 kg should receive 150-300 grams per day.

One of the most convenient options for this type of sports nutrition for beginner bodybuilders is protein bars and powders. They are not only very convenient to use, but also contain high-quality . Long gone are the days when these bars were dry and tasteless! Now they taste great and are healthier than ever before. You have a wide choice of taste, size, number of calories, both for muscle gain and weight loss.

There are several types of protein, differing not only in the rules of administration, but also in the results they help achieve:

• Whey protein is ideal for those who want to build muscle mass. It is easily accessible, rich in amino acids, contains almost no fat, and is also highly bioavailable. Taking this sports nutrition will be most effective after training, as well as in the morning.
• Casein protein (casein) is absorbed very slowly, from 2 to 7 hours. This means that it should be taken if you do not need fast protein. It is better to consume casein before bed, since at night the body goes without food for a long time.
• are a combination of several types of protein. Suitable for all stages of digestion. That is, you can use mixed protein any time you need fast, medium and slow proteins - this is the most optimal type of sports nutrition.
• Low-carbohydrate protein is suitable for those people who want to lose or maintain weight. Typically, proteins are low in calories and almost completely free of fat.

Creatine

Another great sports nutrition option for beginners is this. It is produced by the body itself and is also found in small amounts in red meat, and it is not only effective, but also safe.

How it works? Creatine increases ATP (the main source of energy for muscles), so you can perform more reps and sets using heavier weights, and therefore build more muscle.

There are various supplements containing creatine. There are two main types - creatine mixtures (such supplements, in addition to creatine, contain dextrose, amino acids and vitamins) and creatine monohydrate. In general, creatine blends are better, but creatine monohydrate mixed with grape juice is a more economical option.

Also available in tablet and liquid form. Research shows that taking this type of sports nutrition is most effective after a workout.

Gainers for weight gain

Thanks to this type of sports nutrition, you will receive all the necessary amounts of nutrients and calories for weight gain. For muscle growth, the number of calories consumed must be higher than those expended.

Typically, one serving of gainer contains from 400 to 1200 calories. This type of sports nutrition for beginners consists of whey protein, complex carbohydrates and fats. Many people who lead an active lifestyle drink gainers between main meals to maintain calories.

Multivitamins

At first glance, it seems that there is no connection between gaining muscle mass. However, a good multivitamin has a positive effect on both muscle growth and overall health. If you are deficient in even one vitamin or mineral, your workout effectiveness will be significantly lower.

Those who exercise intensely need more vitamins than ordinary people.

Glutamine

L is the most common amino acid found in muscle tissue. It prevents muscle wasting (catabolism) and improves recovery. The better and faster you recover, the harder you can work in the gym! Glutamine is also the main source of energy for the immune system, so it prevents general illness. That is, you do not have to take breaks in the training process. Additionally, glutamine can be taken year-round. However, you should not combine it with creatine, as they are absorbed by the same receptors. This type of sports nutrition is recommended to be consumed before training and before bed, before a protein shake.

Nitric oxide

It is a free gas that is produced by the body and is used for communication between cells. The fact that nitric oxide increases blood flow makes it especially beneficial in the eyes of bodybuilders, as increased blood flow helps deliver more nutrients, thereby promoting their growth. It is worth noting that this type of sports nutrition is partly found in energy drinks, which makes them an excellent pre-workout supplement.

Natural Testosterone Boosters

The level decreases with age. And, as you know, its high levels promote muscle growth, improved mood, healthy libido, and much more. Testosterone is found in products such as ZMA, Tribulus, etc.

ZMA is a scientifically proven, mineral-based anabolic formula. This complex contains zinc monomethionine aspartate and magnesium aspartate with added vitamin B6. This all-natural product increases testosterone levels and muscle strength. For example, just 30 mg of zinc and 450 mg of magnesium consumed daily will increase your testosterone levels by 30%.

Replaceable and essential amino acids

This is what proteins are made of. They are especially relevant for bodybuilders, as they improve the process of recovery, growth and development of muscle tissue. The most useful and effective supplements in any sports program are considered to be branched chain amino acids (BCAA).

Many recruits in bodybuilding often wonder what sports nutrition brings more benefit or harm? Most athletes have already been convinced of its benefits in their own skin, but there are also those who doubt it and are skeptical about taking such sports nutrition.

Some are convinced that the body quickly gets used to the “helper” and relaxes, refusing to work further on its own. But this is absolutely not true. Such harmful sports nutrition simply does not exist! You just need to stick to a certain dosage and the effect of taking it will be simply amazing, and there won’t even be any addiction. Try adding it to your diet and you will see that the result is not far off!