What dietary supplements will help to gain muscle mass to the athlete

Posted on by

Chapter 1: Fundamentals of muscle growth and the role of dietary supplements

  1. 1 Physiology of hypertrophy:

    • Muscle growth mechanisms: destruction of muscle fibers (microtrauma) during training, inflammatory reaction, activation of satellite cells, synthesis of new muscle proteins.
    • The role of MTOR: MTOR (Michenen Rapamycin in mammals) is a key cell growth regulator, including muscle. It is activated by amino acids (especially leucine), insulin and mechanical stimuli.
    • The influence of hormones: testosterone, growth hormone, insulin-like growth factor-1 (IGF-1)-anabolic hormones that contribute to the synthesis of protein and muscle growth. Cortisol is a catabolic hormone that prevents growth.
    • Factors affecting hypertrophy: genetics, age, gender, food, training, rest, hormonal background.

  2. 2 Power as the basis of muscle growth:

    • The importance of the calorie surplus: for muscle growth, it is necessary to consume more calories than it is consumed. The optimal surplus is 250-500 calories per day.
    • The role of protein: protein – building material for muscles. Recommended norm – 1.6-2.2 grams of protein per kilogram of body weight per day.
    • Carbohydrates as a source of energy: carbohydrates provide energy for training and contribute to restoration after them. The recommended norm is 4-7 grams of carbohydrates per kilogram of body weight per day.
    • Fat for hormonal balance: fats are necessary for the production of hormones, including testosterone. Recommended norm – 0.8-1 grams of fat per kilogram of body weight per day.
    • The importance of vitamins and minerals: vitamins and minerals are involved in many metabolic processes necessary for muscle growth.

  3. 3 The role of dietary supplements in sports nutrition:

    • Damage definition: biologically active additives (dietary supplements) are concentrates of biologically active substances designed to supplement the diet.
    • The objectives of the use of dietary supplements in sports: improving performance, acceleration of recovery, increasing muscle mass, reducing the percentage of fat in the body.
    • Classification of dietary supplements for recruiting muscle mass: proteins, creatine, amino acids (BCAA, EAA), gainers, vitamin-mineral complexes, additives for increasing testosterone, additives to improve recovery.
    • It is important to understand: dietary supplements do not replace good nutrition and training. They only complement them.

Chapter 2: Proteins: Basic building material

  1. 1 Types of protein:

    • Serum protein: the most popular type of protein is quickly absorbed, contains all essential amino acids.
      • Wastein’s concentrate: contains 70-80% protein, contains lactose and fats.
      • Wasteen protein isolated: it contains 90% or more protein, practically does not contain lactose and fats.
      • Hydrolysis of serum protein: pre -split protein, is absorbed even faster than isolated.
    • Casein: Slowly assimilated protein, provides a long flow of amino acids into the blood.
      • Micellar casein: the slowest form of casein, forms a gel in the stomach.
      • Calcium casein: a cheaper form of casein is absorbed faster than micellar casein.
    • Soy protein: plant protein, contains all essential amino acids, suitable for vegetarians and people with lactose intolerance.
    • Egg protein: high -quality protein, contains all essential amino acids, is well absorbed.
    • Complex protein: a mixture of various types of protein, provides both a quick and slow flow of amino acids into the blood.

  2. 2 Advantages and disadvantages of various types of protein:

    • Serum protein: rapid assimilation, is ideal for admission after training. Disadvantage: can cause digestive problems in people with lactose intolerance.
    • Casein: slow assimilation, ideal for admission before bedtime. Disadvantage: it can cause a feeling of heaviness in the stomach.
    • Soy protein: Suitable for vegetarians and people with lactose intolerance. Disadvantage: less effective for muscle growth than serum protein.
    • Egg protein: high quality, is well absorbed. Disadvantage: more expensive than other types of protein.
    • Complex protein: provides both quick and slow flow of amino acids in the blood. Disadvantage: it can be less effective than pure serum protein after training.

  3. 3 How to choose a protein:

    • The purpose of the reception: for reception after training, serum protein is best suited. Casein is best suited for reception before going to bed. To maintain the general level of protein during the day, you can use complex protein.
    • Individual features: with intolerance to lactose should be selected isolate serum protein, soy protein or egg protein.
    • Budget: serum protein concentrate is the most affordable type of protein.

  4. 4 Dosage and duration of protein:

    • Recommended dosage: 20-40 grams of protein per reception.
    • Reception time: after training (within 30-60 minutes), before bedtime, between meals.
    • The calculation of individual needs: calculated based on the weight of the body and the level of physical activity.

Chapter 3: Creatine: powerful power and growth amplifier

  1. 1 Mechanism Actions Creatine:

    • Increasing the level of creatine phosphate: creatine accumulates in the muscles in the form of creatine phosphate, which is a source of energy for short, intensive exercises.
    • ATP increase in reserves: ATP (adenosine triphosphate) – the main energy “fuel” for muscle contractions. Creatine helps restore ATP reserves during training.
    • The hydration of muscle cells: creatine attracts water to muscle cells, which leads to an increase in their volume and stimulation of protein synthesis.
    • Reducing the level of myostatin: mystatin – protein that suppresses muscle growth. Creatine can reduce the level of myostatin, contributing to muscle growth.

  2. 2 Types of creatine:

    • Creatine Monohydrate: the most common and studied form of creatine.
    • Creatin Eth Esther: It is believed that it is better absorbed than creatine monohydrate, but research does not confirm this.
    • Creatine hydrochloride (HCl): It dissolves better than creatine monohydrate, but the effectiveness is not proven.
    • Creatine Malat: a combination of creatine and apple acid, improves energy and endurance.
    • Buferized creatine (Kre-KLKALYN): It is not destroyed in the acidic environment of the stomach, but effectiveness is not higher than that of creatine monohydrate.

  3. 3 Advantages and disadvantages of various types of creatine:

    • Creatine Monohydrate: the cheapest and most effective type of creatine. Disadvantage: it can cause water delay and bloating in some people.
    • Creatine Eth Esther: more expensive than creatine monohydrate, the effectiveness is not proven.
    • Creatine hydrochloride (HCl): more expensive than creatine monohydrate, the effectiveness is not proven.
    • Creatine Malat: can improve energy and endurance.
    • Buferized creatine (Kre-KLKALYN): more expensive than creatine monohydrate, effectiveness is not higher.

  4. 4 How to take creatine:

    • Loading phase (optional): 20 grams per day for 5-7 days, divided into 4 doses.
    • Supporting phase: 3-5 grams per day.
    • Cycling: take creatine for 8-12 weeks, then take a break for 4-6 weeks.
    • Reception time: at any time of the day, you can with a protein cocktail or carbohydrates.

  5. 5 Creatine safety:

    • Creatine is a safe addition for most people.
    • Possible side effects: water delay, bloating, stomach disorder.
    • Contraindications: kidney diseases.

Chapter 4: Amino acids: Squirrel bricks

  1. 1 INFORMATIONAL AND SUSTICAL AMINOSCHICS:

    • INFORMATIONAL AMINOSCHICS (EAA): cannot be synthesized by the body and should come with food. (Leucin, isolacin, valin, lysine, methionine, phenylalanine, Treononin, Triptofan).
    • Replaced amino acids: can be synthesized by the body.

  2. 2 BCAA (amino acids with an extensive chain):

    • Leucin, isolacin, valin: three irreplaceable amino acids, playing an important role in the synthesis of protein and muscle restoration.
    • Advantages of BCAA: Reducing muscle destruction during training, acceleration of recovery after training, a decrease in a sense of fatigue.
    • BCAA dosage: 5-10 grams before, during or after training.
    • The optimal ratio: 2: 1: 1 (leicin: isolacin: valin).

  3. 3 EAA (essential amino acids):

    • They contain all 8 essential amino acids.
    • The advantages of EAA: more effective for protein synthesis than BCAA.
    • EAA dosage: 10-20 grams before, during or after training.

  4. 4 Other important amino acids:

    • Glutamine: supports the immune system, accelerates recovery.
    • Arginine: improves blood flow, helps the delivery of nutrients to muscles.
    • Taurin: improves cell hydration, has antioxidant properties.

Chapter 5: Heiners: Calorie feeding for growth

  1. 1 What is the Heiner:

    • A mixture of carbohydrates and protein, designed to increase the calorie content of the diet.
    • The ratio of carbohydrates and protein: varies depending on the manufacturer, usually 2: 1 or 3: 1.

  2. 2 Who needs the gainers:

    • People with high metabolism who are difficult to gain weight.
    • People who need an additional calorie source for muscle growth.

  3. 3 How to choose a gainer:

    • Composition: Pay attention to the amount of protein, carbohydrates, fats, vitamins and minerals.
    • Type of carbohydrates: Choose gainers with slow carbohydrates (oatmeal, buckwheat) to maintain a stable blood sugar.
    • Squirrel quality: Choose gainers with high -quality protein (serum protein, casein).

  4. 4 How to take a geiner:

    • Dosage: depends on the individual needs in calories.
    • Reception time: after training, between meals.

  5. 5 The risks associated with the intake of the gainer:

    • A set of excess fat: if you consume too many calories from the gainer.
    • Problems with digestion: In some people, gainers can cause bloating, diarrhea.

Chapter 6: Vitamins and minerals: growth catalysts

  1. 1 The role of vitamins and minerals in sports:

    • Participation in metabolic processes: vitamins and minerals are necessary for the normal functioning of the body, including the synthesis of protein, energy metabolism and muscle restoration.
    • Antioxidant protection: vitamins C and E protect cells from damage to free radicals formed during training.
    • Support for the immune system: vitamins and minerals strengthen the immune system, reducing the risk of diseases.

  2. 2 The main vitamins and minerals for athletes:

    • Vitamin D: It is important for the health of bones, the immune system and muscle function.
    • B vitamins B: participate in energy metabolism, protein synthesis and the work of the nervous system.
    • Vitamin C: Antioxidant, strengthens the immune system.
    • Vitamin E: antioxidant, protects the cells from damage.
    • Calcium: It is important for the health of bones and muscle function.
    • Magnesium: participates in energy metabolism, muscle function and the work of the nervous system.
    • Zinc: is important for the immune system, protein synthesis and testosterone production.
    • Iron: It is necessary to transport oxygen to the muscles.

  3. 3 How to choose a vitamin-mineral complex:

    • Composition: Pay attention to the content of the main vitamins and minerals.
    • Dosage: Choose complexes with dosages that meet your needs.
    • Release form: tablets, capsules, powder.

  4. 4 When to take vitamin-mineral complex:

    • At any time of the day, preferably during meals.

Chapter 7: additives to increase testosterone: support for anabolism

  1. 1 The role of testosterone in muscle growth:

    • Testosterone is the main anabolic hormone in men.
    • It stimulates the synthesis of protein, increases muscle mass, strength and endurance.

  2. 2 Additives that increase testosterone:

    • D-asparaginic acid (DAA): an amino acid that stimulates the production of testosterone.
    • Tribulus Terrytris: a plant used in traditional medicine to increase libido and testosterone levels.
    • Sennan Penalty: a plant that increases the level of testosterone and libido.
    • Zinc: Mineral necessary for the production of testosterone.
    • Vitamin D: Important for testosterone.

  3. 3 Efficiency and safety of additives to increase testosterone:

    • The effectiveness of most additives to increase testosterone is not scientifically proven.
    • Some additives may have side effects.

  4. 4 It is important to know:

    • Maintaining a healthy lifestyle (sleep, nutrition, training) is the best way to increase testosterone levels in a natural way.
    • Before taking additives to increase testosterone, you need to consult a doctor.

Chapter 8: Additives to improve recovery: Reducing crepature and accelerating progress

  1. 1 The importance of recovery after training:

    • Restoration is a key factor for muscle growth and preventing injuries.
    • Insufficient recovery can lead to overtraining and a decrease in the results.

  2. 2 Additives to improve recovery:

    • Glutamine: supports the immune system, accelerates recovery.
    • BCAA: reduce muscle destruction, accelerate recovery.
    • Taurin: improves cell hydration, has antioxidant properties.
    • Kurkumin: It has anti -inflammatory properties, reduces crepe.
    • Omega-3 fatty acids: have anti-inflammatory properties, improve joint health.

  3. 3 Other ways to improve recovery:

    • Sleep: 7-9 hours of sleep per day.
    • Nutrition: sufficient consumption of protein, carbohydrates and fats.
    • Active rest: easy physical activity (walking, swimming) to improve blood circulation.
    • Massage: reduces tension in the muscles, improves blood circulation.

Chapter 9: Features of the use of dietary supplements for women athletes

  1. 1 Physiological differences between men and women:

    • Hormonal background: in women, testosterone levels are much lower than in men.
    • Muscle mass: women have less muscle mass than in men.
    • Metabolism: In women, metabolism is usually slower than in men.

  2. 2 Which dietary supplements are most useful for women athletes:

    • Protein: to maintain and growth of muscle mass.
    • Creatine: to increase strength and endurance.
    • Iron: to prevent iron deficiency, especially during menstruation.
    • Calcium: to maintain bone health.
    • Vitamin D: to maintain bone health, immune system and muscle function.
    • Omega-3 fatty acids: to maintain the health of the heart, brain and joints.

  3. 3 Dose dosage for women sportsmen:

    • Usually lower than for men, due to smaller body weight.

  4. 4 It is important to know:

    • Before taking dietary supplements, women athletes need to consult a doctor.
    • During pregnancy and breastfeeding, the use of most dietary supplements is contraindicated.

Chapter 10: Safety and side effects of dietary supplements

  1. 1 Risks associated with the reception of dietary supplements:

    • Poor products: dietary supplements are not subject to the same strict test as medicines, so poor -quality products can be on the market.
    • Incorrect dosage: excess of the recommended dosage can lead to side effects.
    • Interaction with drugs: some dietary supplements can interact with medicines.
    • Individual intolerance: some people may have allergic reactions to dietary supplements.

  2. 2 How to minimize risks:

    • Buy dietary supplements only from reliable manufacturers.
    • Carefully read the composition and instructions for use.
    • Do not exceed the recommended dosage.
    • Consult a doctor before taking dietary supplements, especially if you have any diseases or you take medicines.
    • Start with small doses and gradually increase them to check the reaction of the body.
    • Pay attention to any side effects and stop taking dietary supplements if they occur.

  3. 3 List of prohibited dietary supplements:

    • Addresses containing prohibited substances included in the list of the World Anti -Doping Agency (WADA).
    • Additives containing stimulants, hormones or their precursors.

Chapter 11: Drawing up an individual dietary supplement plan

  1. 1 Assessment of individual needs:

    • Purpose of training: a set of muscle mass, increase in force, a decrease in the percentage of fat in the body.
    • The level of physical activity: beginner, experienced.
    • Age, gender, state of health.
    • Diet: is a sufficient amount of protein, carbohydrates and fats in the diet.

  2. 2 The choice of dietary supplements:

    • Based on the individual needs and goals of training.
    • Priority should be given to protein, creatine and vitamin-mineral complex.

  3. 3 Determination of dosage and reception time:

    • In accordance with the instructions for use and the recommendations of the doctor.
    • Consider the time of training and meals.

  4. 4 Monitoring results and adjustment of the plan:

    • Regularly monitor progress in training, changes in the composition of the body and overall well -being.
    • If necessary, adjust the plan for receiving dietary supplements, dosage and reception time.

Chapter 12: Alternative approaches to a set of muscle mass without dietary supplements

  1. 1 Optimization of the training process:

    • Progressive overload: gradual increase in weight, number of repetitions or approaches.
    • Correct technique for performing exercises.
    • A variety of training programs.
    • A sufficient rest between training.

  2. 2 Balanced nutrition:

    • Calory surplus: consumption of more calories than consumed.
    • Sufficient protein consumption: 1.6-2.2 grams of protein per kilogram of body weight per day.
    • Complex carbohydrates: a source of energy for training.
    • Healthy fats: necessary for hormonal balance.
    • Vitamins and minerals: important for metabolic processes.

  3. 3 Sleep and recovery:

    • 7-9 hours of sleep per day.
    • Active rest.
    • Reducing stress levels.

  4. 4 It is important to understand:

    • A set of muscle mass is a long and laborious process.
    • Bades can help accelerate this process, but are not a magic pill.
    • The basis of success is the correct training, a balanced diet and a sufficient rest.

Chapter 13: Overview of specific brands and dietary supplements for a set of muscle mass (examples)

  1. 1 Protein:

    • Optimum Nutrition Gold Standard 100% Whey: One of the most popular serum proteins, high quality, is well absorbed, a wide selection of tastes.
    • MuscleTech NitroTech: Wastein protein with the addition of creatine, amino acids and other ingredients to improve muscle growth and recovery.
    • Dymatize ISO100: The isolation of serum protein, practically does not contain lactose and fats, is quickly absorbed.
    • Myprotein Impact Whey Protein: Available serum protein, wide selection of tastes, good quality.
    • NOW Foods Soy Protein Isolate: Isolact soybean protein, suitable for vegetarians and people with lactose intolerance.

  2. 2 Creatine:

    • Creatine Monohydrate от Optimum Nutrition: Pure creatine monohydrate, micronized form for better absorption.
    • MuscleTech Cell-Tech: Creatin mixture with the addition of carbohydrates, amino acids and other ingredients to improve the absorption of creatine and increase productivity.
    • Universal Nutrition Creatine Monohydrate: Available creatine monohydrate, good quality.

  3. 3 Amino acid (BCAA):

    • Optimum Nutrition BCAA 1000: BCAA in capsules are convenient to use.
    • MusclePharm BCAA Essentials: BCAA in powder, a wide selection of tastes.
    • Scivation Xtend BCAA: BCAA with the addition of glutamine and electrolytes to improve recovery and hydration.

  4. 4 Gainers:

    • Optimum Nutrition Serious Mass: High -calorie gain with a large amount of carbohydrates and protein.
    • MuscleTech Mass-Tech: Heiner with the addition of creatine, amino acids and other ingredients to accelerate muscle growth.
    • BSN True-Mass: Heiner with a good ratio of protein and carbohydrates, a wide selection of tastes.

  5. 5 Vitamin-mineral complexes:

    • Optimum Nutrition Opti-Men (for men) / Opti-Women (for women): Full-fledged vitamin-mineral complexes designed specifically for athletes.
    • Animal Pak от Universal Nutrition: A powerful vitamin-mineral complex for advanced athletes.

Important: This list is given as an example. Before buying any dietary supplement, it is recommended to get acquainted with the reviews of other users and consult a doctor or sports nutrition specialist.

Chapter 14: Bades and hormonal systems: influence and regulation

  1. 1 The relationship of dietary supplements and hormonal systems:

    • Bades can influence the production and activity of hormones.
    • Some dietary supplements can stimulate the production of anabolic hormones (testosterone, growth hormone), while others can suppress the production of catabolic hormones (cortisol).
    • The influence of dietary supplements on the hormonal system can be both positive and negative.

  2. 2 Dietary supplements affecting testosterone levels:

    • D-asparaginic acid (DAA): stimulates the production of testosterone.
    • Tribulus Terrytris: increases libido and can slightly increase the level of testosterone.
    • Carbon fencing: increases the level of testosterone and libido.
    • Zinc: It is necessary for the production of testosterone.
    • Vitamin D: Important for testosterone.

  3. 3 Bades affecting the level of cortisol:

    • Phosphatidylserin: reduces the level of cortisol, especially after training.
    • Ashvaganda: adaptogen, reduces stress and cortisol.

  4. 4 Bades affecting the level of growth hormone:

    • Arginin: stimulates the production of growth hormone.
    • Glutamine: stimulates the production of growth hormone.
    • Melatonin: It improves sleep, which contributes to the production of growth hormone.

  5. 5 It is important to know:

    • The influence of dietary supplements on the hormonal system can be individual.
    • Before taking dietary supplements affecting the hormonal system, it is necessary to consult a doctor.
    • Some dietary supplements can be dangerous for people with hormonal disorders.

Chapter 15: New and promising dietary supplements for recruiting muscle mass

  1. 1 Beta-Alanine:

    • Amino acid that increases the level of carnosine in the muscles.
    • Carnosine buffering lactic acid, reducing fatigue and increasing endurance.
    • Effective for short, intense exercises.
    • Recommended dosage: 4-6 grams per day.

  2. 2 Hydroxymethyl is (HMB):

    • Metabolite Leucine, amino acids with an extensive chain.
    • Reduces muscle destruction and stimulates the synthesis of protein.
    • Effective for novice athletes and people who are recovering after injuries.
    • Recommended dosage: 3 grams per day.

  3. 3 Epicatechin:

    • Flavonoid contained in cocoa and green tea.
    • Increases the level of follystatin, protein that inhibits myostatin (protein that suppresses muscle growth).
    • It can contribute to muscle growth and increased strength.
    • Additional studies are needed to confirm effectiveness.

  4. 4 Arachidonic acid:

    • Omega-6 fatty acid involved in the inflammatory process.
    • It can contribute to muscle growth by increasing the inflammatory reaction after training.
    • Additional studies are needed to confirm efficiency and safety.

  5. 5 Coenzim Q10 (COQ10):

    • Antioxidant participating in energy metabolism.
    • It can improve endurance and recovery.
    • Especially useful for people over 40 years old.

Chapter 16: debunking myths about dietary supplements for recruiting muscle mass

  1. 1 Myth: Bades are a magic tablet that will replace training and nutrition.

    • Reality: Bades are only an addition to training and nutrition. Without proper training and a balanced diet, dietary supplements will not be effective.

  2. 2 Myth: The more dietary supplements, the better.

    • Reality: an excess of dietary supplements can be harmful to health. It is necessary to take only those dietary supplements that are necessary to achieve your goals.

  3. 3 Myth: All dietary supplements are safe.

    • Reality: some dietary supplements may have side effects. It is necessary to carefully read the composition and instructions for use, as well as consult a doctor.

  4. 4 Myth: Bades are the same as steroids.

    • Reality: dietary supplements do not contain hormones and do not have the same strong effect on the body as steroids.

  5. 5 Myth: All proteins are the same.

    • Reality: there are different types of protein (whey, casein, soy, etc.), which differ in the speed of assimilation and amino acid composition.

Chapter 17: Legal aspects of the sale and use of dietary supplements in Russia

  1. 1 Legislative regulation of dietary supplements:

    • Federal Law “On the quality and safety of food products” No. 29-ФЗ.
    • Technical Regulations of the Customs Union “On the Safety of Food Products” TR TS 021/2011.
    • Sanitary and epidemiological requirements for dietary supplements.

  2. 2 Bades labeling requirements:

    • The name of the BAD.
    • Composition.
    • Food value.
    • Recommendations for use.
    • Contraindications.
    • Best before date.
    • Information about the manufacturer.
    • Corporate sign.

  3. 3 Badows control:

    • Rospotrebnadzor.

  4. 4 Responsibility for violation of legislation:

    • Administrative.
    • Criminal.

  5. 5 It is important to know:

    • When buying dietary supplements, you need to make sure that there is a certificate of state registration.
    • You can not sell dietary supplements containing prohibited substances.
    • Inflastic information about dietary supplements cannot be dissolved.

** Chapter 18: a budget approach to a set we

Leave a Reply

Your email address will not be published. Required fields are marked *