TOP dietary supplements for recruiting muscle mass

TOP dietary supplements for recruiting muscle mass: Complete leadership

Criteria for choosing effective additives

Before plunging into the world of biologically active additives (dietary supplements) for a set of muscle mass, it is important to determine the criteria by which we will evaluate their effectiveness and safety. It is important to understand that dietary supplement is not a magic pill, and they will not replace a balanced diet and the right training program. They can only support and accelerate the process of muscle growth, provided that these basic factors are observed.

Key criteria:

• Scientific validity: Is the effect of additives in clinical studies proved? Are there any studies confirming its effectiveness in increasing muscle mass, strength and restoration? It is important to give preference to additives with a solid scientific base, and not rely only on marketing statements.
• Safety: Does the additive have known side effects? Does it meet quality and safety standards? Is it checked by independent laboratories for cleanliness and the absence of harmful impurities? It is necessary to carefully study the composition and possible risks before using any additive.
• Bioavailability: How well does the body learn the supplement? High bioavailability means that most of the additive will be absorbed and used by the body. Some additives require certain conditions for optimal assimilation, for example, consumption with food or a certain liquid.
• Reputation manufacturer: Does the manufacturer have a good reputation? Is he known for its quality of products and compliance with production standards? It is worth giving preference to well -known and proven brands to minimize the risk of buying a poor -quality or fake product.
• Individual tolerance: How does the body react to the supplement? All people have different sensitivity to various substances. It is important to start with a small dose and carefully monitor your well -being in order to identify possible allergic reactions or side effects.
• Synergetic effect: Does the supplement improve the action of other additives or nutrients? Some additives can work better in combination, enhancing the positive effects of each other. For example, creatine and beta-Alanin can improve strength and endurance.
• Practical applicability: Is it easy to use the supplement? Does it correspond to your lifestyle and training schedule? Some additives require frequent intake or special conditions, which can be inconvenient for some people.
• The ratio of price and quality: Does the price of additives justify its effectiveness and benefit? It is worth comparing prices for similar products from different manufacturers and choose the best option, taking into account quality and dosage.

Given these criteria, we can more consciously approach the choice of dietary supplements for recruiting muscle mass and minimizing the risk of spending money on ineffective or even harmful products.

Creatine: Standard with a soul

Creatine is one of the most studied and effective additives for increasing muscle mass and strength. It is a natural substance that is contained in the muscles and is involved in energy metabolism. Creatine helps to increase the level of ATP (adenosine triphosphate), the main source of energy for muscle contractions.

The mechanism of action:

• Increase in reserves of creative phosphate: Creatine increases the reserves of creatine phosphate in the muscles, which allows you to quickly restore ATP during intense exercises.
• Increased strength and power: Due to the increase in the availability of ATP, creatine allows you to perform more repetitions with a lot of weight, which stimulates muscle growth.
• Hydratation of muscle cells: Creatine contributes to the delay of water in muscle cells, which increases their volume and creates an anabolic environment.
• Reduced fatigue: Creatine can help reduce the level of fatigue during training, allowing you to train longer and more intense.
• Increase in hormone levels: Some studies show that creatine can increase the level of anabolic hormones, such as testosterone and growth hormone.

Forms of creatine:

• Creatine Monogidrate: The most common and studied form of creatine. It is effective, affordable and is well absorbed.
• Creatine Ethyl ether: This form of creatine is allegedly better absorbed, but studies do not confirm this. Creatine Monohydrate remains a more preferred choice.
• Creatine Hydrochloride (HCL): This form of creatine is soluble in water and can be easier for some people. However, HCL efficiency studies are limited.
• Buerized Creatine (Kre-KLKALYN): This form of creatine has a higher pH, which supposedly prevents its decay in the stomach. However, studies show that KRE-KLKALYN does not exceed creatine monohydrate in effectiveness.
• Creatine Nitrate: Combination of creatine and nitrates. Nitrates improve blood flow and the delivery of nutrients to the muscles. Studies on the effectiveness of creatine nitrate continue.

Dosage:

• Loading phase: 20 grams per day for 5-7 days, divided into 4 doses.
• Supporting phase: 3-5 grams per day.

Side effects:

• Water delay (temporary weight gain).
• Rarely-gastrointestinal disorders (when using large doses).

Who is recommended:

• Athletes engaged in power sports (heavy athletics, bodybuilding, powerlifting).
• People who want to increase muscle mass and strength.
• Vegetarians and vegans, as creatine is mainly contained in meat.

Important comments:

• Use creatine with a sufficient amount of water (at least 2 liters per day).
• Creatine Monohydrate remains the most reliable and affordable option.
• Before you start taking creatine, consult a doctor, especially if you have kidney problems.

Protein: building material for muscles

Protein (protein) is the main building material for muscle fibers. It is necessary for growth, restoration and maintenance of muscle mass. With sufficient protein consumption, the body is in a state of positive nitrogen balance, which contributes to anabolism (muscle growth).

The mechanism of action:

• Muscle protein synthesis (MPS): Protein provides the body with amino acids that are used to synthesize new muscle proteins.
• Restoration of muscle fibers: After training in the muscles, microtrauma occurs, which must be restored. Protein helps restore damaged muscle fibers and reduce muscle pain.
• Maintaining muscle mass: Protein is necessary to maintain existing muscle mass, especially during a diet or periods of reducing physical activity.

Types of protein:

• Wastein protein: The most popular type of protein obtained from milk serum. It is quickly absorbed and contains all the necessary amino acids.
  • Wastein serum concentrate: Contains 70-80% protein, as well as a small amount of fat and carbohydrates.
  • Wasteen protein isolate: Contains more than 90% protein and the minimum amount of fat and carbohydrates.
  • Hydrolysis of serum protein: Protein, which is already partially split into amino acids, which provides even faster assimilation.
• Casein: Protein received from milk. It is slowly absorbed, providing the body with amino acids for a long time. Ideal for consumption before bedtime.
  • Micellar casein: The most common form of casein, which is slowly absorbed and has high biological value.
  • Calcium casein: The cheaper form of casein, which may contain more sodium.
• Soy protein: Protein received from soybeans. It contains all the necessary amino acids and is a good option for vegetarians and vegans.
• Egg protein: Protein obtained from egg protein. It has high biological value and contains all the necessary amino acids.
• Rice protein: Protein obtained from rice. It is a good option for people with allergies to dairy products and soybeans.
• Protein from peas: Protein received from peas. It is a good option for vegetarians and vegans and contains a large number of lysine amino acids.
• Complex protein: A mixture of various types of protein (for example, serum protein, casein and soy protein), which provides both quick and slow release of amino acids.

Dosage:

• For a set of muscle mass, it is recommended to use 1.6-2.2 grams of protein per kilogram of body weight per day.
• Divide the total amount of protein into several meals during the day.
• Use protein after training to restore muscle fibers.

Side effects:

• In some people, bloating and gases can cause.
• When using very large doses, can provide a load on the kidneys.

Who is recommended:

• Athletes engaged in power sports.
• People who want to increase muscle mass and strength.
• People experiencing protein deficiency in the diet.

Important comments:

• Choose protein with a high protein content and the minimum content of fats and carbohydrates.
• Pay attention to the composition of amino acids in protein.
• Do not abuse protein, since excess protein can have a load on the kidneys.

BCAA: Amino acids for recovery and growth

BCAA (Branced-Chain Amino Acids) is a complex of three essential amino acids: leucine, isolacin and valine. They are building blocks for muscle protein and play an important role in the restoration and growth of muscles. Extremely amino acids are not synthesized in the body and should come with food or additives.

The mechanism of action:

• Muscle protein synthesis stimulation (MPS): Leucin is a key amino acid that activates MTOR (Micamycin target in mammals) is a signal path that regulates the synthesis of muscle protein.
• Decrease in muscle catabolism (destruction): BCAA can help reduce the level of cortisol (stress hormone), which contributes to the destruction of muscle tissue.
• Reducing muscle pain: BCAA can help reduce muscle soreness after training, accelerating the restoration of muscle fibers.
• Increase in endurance: BCAA can help improve endurance during training, reducing the level of fatigue.

Amino acid ratio:

• The most common BCAA ratio is 2: 1: 1 (leicin: isolacin: valin). Some manufacturers offer a ratio of 4: 1: 1, 8: 1: 1 and even 10: 1: 1. However, there is no convincing evidence that the higher leicin ratio have significant advantages. The ratio of 2: 1: 1 remains the most proven and effective option.

Dosage:

• 5-10 grams per day, divided into 2-3 doses.
• Take BCAA before, during or after training.

Side effects:

• In rare cases, gastrointestinal disorders can cause.

Who is recommended:

• Athletes engaged in power sports.
• People trained in endurance.
• People on a diet with calories.

Important comments:

• BCAA is most effective in combination with sufficient protein consumption.
• BCAA can be especially useful for vegetarians and vegans, as they can experience a deficiency of these amino acids.

Beta-Alanin: Increase in endurance and strength

Beta-Alanin is an indispensable amino acid that turns into carnosine in the body. Carnosine is a buffer of lactic acid in the muscles, which helps reduce fatigue and increase endurance during intense exercises.

The mechanism of action:

• Increase in the level of carnosin: Beta-Alanin increases the level of carnosine in the muscles.
• Lactic acid buffer: Carnosine neutralizes lactic acid, which is formed during intense exercises and causes muscle fatigue.
• Increase in endurance: Thanks to lactic acid buffering, beta-alanine allows you to train longer and more intense.
• Increase in force: Some studies show that beta-alanine can increase strength and power.

Dosage:

• 3-6 grams per day, divided into 2-3 doses.
• Take beta-alanine during meals to reduce the risk of tingling skin (paresthesia).

Side effects:

• Paresthesia (tingling of the skin) is the most common side effect. Usually it is harmless and passes after a while.
• Rarely-gastrointestinal disorders.

Who is recommended:

• Athletes engaged in power sports.
• People trained in endurance.
• People who want to increase strength and power.

Important comments:

• The effect of beta-alanine manifests itself gradually, as carnosine accumulates in the muscles.
• Paresthesia can be reduced by dividing the dose into several doses during the day.

Glutamine: Restoration and immunity

Glutamine is the most common amino acid in the body. He plays an important role in the restoration, immunity and maintenance of intestinal health.

The mechanism of action:

• Restoration of muscle fibers: Glutamine helps restore damaged muscle fibers after training.
• Immunity support: Glutamine is an important source of energy for immune cells.
• Maintaining intestinal health: Glutamine helps maintain the integrity of the intestinal mucosa.
• Reducing muscle catabolism: Glutamine can help reduce the level of cortisol, which contributes to the destruction of muscle tissue.

Dosage:

• 5-10 grams per day, divided into 2-3 doses.
• Take glutamine after training and before bedtime.

Side effects:

• Usually well tolerated.
• In rare cases, gastrointestinal disorders can cause.

Who is recommended:

• Athletes intensively training.
• People experiencing stress.
• People with digestive problems.

Important comments:

• Glutamine can be especially useful during periods of intense training or diseases.

Citrullin Malat: Improving blood flow and endurance

Citrullin Malat is an amino acid that turns into Arginine in the body. Arginine is the predecessor of nitrogen oxide (No), which expands blood vessels and improves blood flow.

The mechanism of action:

• An increase in the level of Arginine: Citrullin Malat increases the level of arginine in the body.
• Increase in the production of nitrogen oxide (No): Arginine is the predecessor of NO, which expands blood vessels.
• Improving blood flow: The expansion of blood vessels improves blood flow and the delivery of nutrients to muscles.
• Increase in endurance: Improved blood flow can help increase endurance during training.
• Reduced muscle pain: Some studies show that citrullin Malat can reduce muscle pain after training.

Dosage:

• 6-8 grams per day, 30-60 minutes before training.

Side effects:

• Usually well tolerated.
• In rare cases, gastrointestinal disorders can cause.

Who is recommended:

• Athletes engaged in power sports.
• People trained in endurance.
• People who want to improve blood flow and endurance.

Important comments:

• Citrullin Malat can be especially useful before training with high intensity.

HMB (hydroxymethylbutirate): muscle protection from destruction

HMB (hydroxymethylbutirate) is a metabolite of leucine amino acids. It helps to protect the muscles from destruction (catabolism) and contributes to the growth of muscle mass.

The mechanism of action:

• Reducing muscle catabolism: HMB reduces the destruction of muscle tissue, especially during periods of stress or intensive training.
• Increase in muscle protein synthesis: HMB can stimulate muscle protein synthesis.
• Improving recovery: HMB can help accelerate recovery after training.

Dosage:

• 3 grams per day, divided into 3 doses.

Side effects:

• Usually well tolerated.

Who is recommended:

• Athletes engaged in power sports.
• People on a diet with calories.
• Older people to maintain muscle mass.

Important comments:

• HMB can be especially useful during stress or intensive training periods.

Vitamin D: An important element for muscle function

Vitamin D is a fat -soluble vitamin that plays an important role in bone health, immunity and muscle function.

The mechanism of action:

• Muscle support: Vitamin D is necessary for normal muscle functioning.
• Increase in force: Vitamin D deficiency can lead to muscle weakness.
• Bones’ health support: Vitamin D helps to absorb calcium that is necessary for bone health.
• Immunity support: Vitamin D plays an important role in the immune system.

Dosage:

• 2000-5000 IU per day (depending on the level of vitamin D in the blood).
• It is recommended to take a blood test for vitamin D to determine the optimal dosage.

Side effects:

• When using very large doses, nausea, vomiting and other symptoms of hypervitaminosis can occur.

Who is recommended:

• People with vitamin D.
• Athletes.
• Older people.

Important comments:

• Most people experience vitamin D, especially in winter.
• Vitamin D is better absorbed with fats.

Omega-3 fatty acids: reduction of inflammation and improving recovery

Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in the health of the heart, brain and joints. They can also help reduce inflammation and improve recovery after training.

The mechanism of action:

• Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties.
• Improving recovery: Reducing inflammation can help accelerate recovery after training.
• Support for joints of the joints: Omega-3 fatty acids can help reduce joint pain.
• Improving the health of the heart: Omega-3 fatty acids reduce the risk of cardiovascular diseases.

Dosage:

• 1-3 grams per day (EPA and DHA).

Side effects:

• In large doses, gastrointestinal disorders can cause.
• They can increase the risk of bleeding.

Who is recommended:

• Athletes.
• People with inflammatory diseases.
• People who want to improve heart health.

Important comments:

• Choose high-quality Omega-3 fatty acids from trusted manufacturers.

Other potentially useful additives:

• TRIBULUS TERRSTIS: Some studies show that Tertrix tribulus can increase testosterone levels in men with low testosterone levels. However, the effect of the tribulus of the terrestris on the level of testosterone in healthy men remains controversial.
• Ecdisteron: EcDisterone is a plant compound that can have anabolic properties. However, additional studies are needed to confirm its effectiveness.
• ZMA (zinc, magnesium, vitamin B6): ZMA is a combination of zinc, magnesium and vitamin B6. Zinc and Magnesium play an important role in the metabolism of testosterone. Some studies show that ZMA can increase testosterone levels in people with zinc and magnesium deficiency.
• Carnitine: Carnitine is involved in the transportation of fatty acids to mitochondria, where they are used for energy production. Some studies show that cornitine can improve endurance and reduce muscle pain.

It is important to remember: The effectiveness of these additives requires further research, and their effect can be individual.

General recommendations for receiving dietary supplements:

• Consult a doctor or nutritionist: Before taking any dietary supplement, you need to consult a doctor or a nutritionist, especially if you have any diseases or you take medicines.
• Start with small doses: Start with small doses and gradually increase the dose to evaluate your tolerance.
• Read the labels carefully: Read the labels carefully and follow the instructions for use.
• Choose quality products: Choose a dietary supplement from trusted manufacturers with a good reputation.
• Be realistic: Bad will not replace a balanced diet and the correct training program. They can only support and accelerate the process of muscle growth, provided that these basic factors are observed.
• Follow your well -being: Carefully follow your well-being and stop taking dietary supplements if you have any side effects.
• Do not abuse: Do not abuse dietary supplements, since an excess of some substances can be harmful to health.
• Combine with proper nutrition and training: Bad work best in combination with a balanced diet and the right training program.
• Do not wait for instant results: A set of muscle mass is a long process, and you should not expect instant results from taking dietary supplements.

The correct choice and use of dietary supplements, in combination with a competent approach to nutrition and training, can significantly help in achieving the desired results in a set of muscle mass. Remember that safety and effectiveness should be a priority when choosing any additive.