Dietary supplements for recruiting muscle mass: rating of the best

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Chapter 1: What is dietary supplements for a set of muscle mass and how they work

Biologically active additives (dietary supplements) for a set of muscle mass is a complex of substances designed to supplement the diet and optimization of processes associated with the growth and restoration of muscle tissue. It is important to understand that dietary supplements are not medicines and do not replace good nutrition and training, but serve only auxiliary tool to achieve the desired results.

1.1. The main mechanisms of the action of dietary supplements for muscle mass

Dietary supplements for a set of muscle mass can work in various ways, acting on key aspects associated with muscle growth:

  • Increase in protein synthesis: Some dietary supplements stimulate protein synthesis – a process in which amino acids are connected to the formation of new muscle fibers. This is critical for the restoration and growth of muscles after training.
  • Reducing the decay of protein (catabolism): Other dietary supplements help reduce protein decay, preventing the destruction of muscle tissue and preserving the already developed mass.
  • Increased energy and endurance: Some additives increase the energy level, allowing you to train more intensively and longer, which, in turn, contributes to muscle growth.
  • Improving recovery: A number of dietary supplements accelerate recovery after training, reducing muscle pain and inflammation, which allows you to train more often and more efficiently.
  • Hormonal balance support: Some additives can indirectly support the hormonal balance, in particular, the level of testosterone, which plays an important role in muscle growth.
  • Improving the absorption of nutrients: Some dietary supplements improve the absorption of nutrients from food, providing muscles with the necessary building blocks for growth.

1.2. Key components of dietary supplements for recruiting muscle mass

The composition of dietary supplements for a set of muscle mass can vary depending on a particular product and its targeted action. However, there are a number of key components that are often found in these additives:

  • Protein (protein): One of the most important components for muscle growth. Protein additives, such as serum protein, casein and soy protein, provide the body with the necessary amino acids for protein synthesis.
  • Amino acids with an extensive chain (BCAA): BCAA (leucine, isolacin and valin) are indispensable amino acids that play an important role in the synthesis of protein and muscle restoration.
  • Creatine: Creatine is one of the most studied and effective dietary supplements to increase strength and muscle mass. It increases the level of ATP (adenosine triphosphate), the main source of energy for muscle contractions.
  • Glutamine: Glutamine is an amino acid that plays an important role in muscle restoration, maintaining the immune system and improving intestinal health.
  • Beta-Alanine: Beta-Alanin increases the level of carnosine in the muscles, which helps to reduce muscle fatigue and increase endurance.
  • Arginine: Arginine is an amino acid that is involved in the production of nitrogen oxide (No), which expands blood vessels, improving blood flow and the delivery of nutrients to muscles.
  • HMB (hydroxymethyl bud): HMB is a metabolite of leucine, which helps reduce protein breakdown and improve muscle recovery.
  • Vitamins and minerals: Vitamins and minerals play an important role in various metabolic processes necessary for the growth and restoration of muscles.
  • Plant extracts: Some plant extracts, such as tribulus terrestrates and ecdisterone, are traditionally used to increase testosterone levels and improve sports results (however, the effectiveness of these extracts requires further research).

1.3. Types of dietary supplements for recruiting muscle mass

There are many different types of dietary supplements for a set of muscle mass, each of which is designed to solve specific problems:

  • Protein supplements: Wheyy Protein, casein (Casein Protein), soy protein (Soy Protein), egg protein (EGG Protein), plant proteins (PEA Protein, Rice Protein, Hemp Protein).
  • Amino acid complexes: BCAA, EAA (Essential Amino Acids), Glutamin, Arginine.
  • Creatin additives: Creatine Monohydrate, Creatine Hydrochloride, Creatin Ethyl Ether.
  • Gainers: Protein mixtures and carbohydrates designed to increase the calorie content of the diet and a set of mass.
  • Preventive complexes: A mixture of various components aimed at increasing energy, concentration and endurance during training.
  • Additives to increase testosterone levels: Tribulus Terrestris (Tribulus Terrestris), D-asparaginic acid (D-ASPARTIC ACID), zinc (ZINC), magnesium (Magnesium).
  • Additives to improve recovery: Glutamin, BCAA, antioxidants.

Chapter 2: Rating of the best dietary supplements for recruiting muscle mass (taking into account the evidence base and reviews)

This rating is based on the analysis of scientific research, clinical trials, user reviews and expert assessments. It is important to remember that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, the diet and the training regime.

2.1. TOP-5 protein additives:

  1. Optimum Nutrition Gold Standard 100% Whey: Wheel protein is isolated and concentrate. High quality, great taste, good solubility, many positive reviews. Widely available. Proven effectiveness for muscle growth.
  2. MuscleTech NitroTech Whey Gold: Serum protein with the addition of peptides and creatine. Improves the absorption of protein and helps to increase strength.
  3. Dymatize ISO100: Wastein protein hydrolyzate. It is quickly absorbed, suitable for people with lactose intolerance.
  4. Myprotein Impact Whey Protein: Wastein protein concentrate. An excellent ratio of price and quality, a wide selection of tastes.
  5. Transparent Labs 100% Grass-Fed Whey Protein Isolate: Whey -bore protein is isolated from milk of herbal fattening cows. High quality, minimal processing, suitable for people who monitor the quality of the ingredients.

Rationale for choosing: Serum protein is the most studied and effective type of protein for muscle growth. Izolate and hydrolyzate are absorbed faster, which is especially important after training. The concentrate is a more affordable option.

2.2. TOP-5 creatine additives:

  1. Creatine Monohydrate: The most studied and proven form of creatine. Effective for increasing strength, muscle mass and endurance. Available and inexpensive. Any manufacturer offering pure creatine monohydrate will be a good choice. Examples: Optimum Nutrition Creatine Monohydrate, Myprotein Creatine Monohydrate.
  2. Creapure: The patented form of creatine monohydrate, known for its high purity and quality.
  3. Creatine Hydrochloride (HCL): It requires less dosage than creatine monohydrate, and can be better transferred to people with a sensitive stomach.
  4. Kre-Alkalyn: Booferized creatine, which is claimed, is better absorbed and does not turn into creatinine.
  5. Buffered Creatine Monohydrate: Alternative KRE-KLKALYN, also designed to increase assimilation.

Rationale for choosing: Creatine Monohydrate is the gold standard of creatine additives. Other forms may have some advantages, but require additional research to confirm their superiority.

2.3. TOP-5 BCAA additives:

  1. Optimum Nutrition BCAA Capsules: Capsules with BCAA in a ratio of 2: 1: 1 (leucine, isolacin, valin). Convenient to use.
  2. MusclePharm BCAA Essentials: BCAA in powder with various tastes. Good solubility.
  3. Scivation Xtend BCAA: BCAA with the addition of glutamine and electrolytes. Supports hydration and recovery.
  4. Amino Energy от Optimum Nutrition: Contains BCAA, amino acids and caffeine. Suitable for use before training.
  5. Transparent Labs BCAA Glutamine: BCAA with the addition of glutamine in scientifically sound dosages.

Rationale for choosing: BCAA play an important role in protein synthesis and muscle restoration. The ratio of 2: 1: 1 is the most common and studied. Adding glutamine and electrolytes can improve restoration and hydration.

2.4. TOP-3 gainer:

  1. Optimum Nutrition Serious Mass: High -calorie gayer with a high content of protein and carbohydrates. Suitable for people with difficulty gaining mass (hardgeyers).
  2. MuscleTech Mass-Tech Extreme 2000: A very high -calorie gener with a high content of protein, carbohydrates and creatine.
  3. BSN True-Mass: A balanced geiner with a moderate content of protein and carbohydrates.

Rationale for choosing: Gainers are designed to increase the calorie content of the diet and a set of mass. It is important to choose a gainer with a good ratio of protein and carbohydrates and avoid geners with excessively high sugar content. Gainers should only be used if it is not possible to dial the required number of calories using ordinary food.

2.5. TOP-3 pre-rating complex:

  1. C4 Original Pre-Workout: A popular pre-training complex with creatin, beta-alanine and caffeine. Increases energy, concentration and endurance.
  2. Pre-sand: A comprehensive pre-training complex with creatin, beta-alanine, BCAA and other useful ingredients.
  3. Bucked Up Pre-Workout: Pre -training complex with a high content of caffeine and other stimulants.

Rationale for choosing: Preventive complexes are designed to increase energy, concentration and endurance during training. It is important to start with small doses to evaluate the tolerance of caffeine and other stimulants.

Chapter 3: a detailed review of individual dietary supplements and their action

3.1. Protein additives: from serum to vegetable

Protein is a cornerstone for the growth and restoration of muscles. It consists of amino acids, which are building blocks for muscle tissue. Various types of protein additives differ in the speed of assimilation, an amino acid profile and a source.

  • Whey Protein (Whey Protein):

    • Description: Serum protein is a by -product of cheese production. It is quickly absorbed and contains a high percentage of essential amino acids (EAA), including BCAA.
    • Types: Whey Protein Concentrate (WPC), Isolate (Whey Protein Isolate (WPI), Vydrolyzate (Whey Protein Hydrolysate – WPH).
    • Advantages: Rapid assimilation, high BCAA, contributes to rapid restoration after training.
    • Flaws: It can cause discomfort in people with lactose intolerance (especially concentrate).
    • Recommendations for use: 20-40 grams after training or at any time of the day to increase protein consumption.

  • Casein (Casein Protein):

    • Description: Casein is a slowly absorbed protein contained in milk.
    • Types: Micellar Casein (Micellar Casein), CALCIUM CASEINATE CAZEINATE.
    • Advantages: Slow assimilation, provides long -term intake of amino acids in the muscles, prevents catabolism.
    • Flaws: Slow assimilation can be undesirable after training, when quick recovery is required.
    • Recommendations for use: 20-40 grams before going to bed to prevent night catabolism.

  • Soy protein (soy protein):

    • Description: Soy protein is obtained from soybeans.
    • Advantages: It contains all essential amino acids, is a good alternative to vegetarians and people with lactose intolerance.
    • Flaws: It may contain phytoestrogens, which causes fears in some men (although studies do not confirm the negative impact on testosterone levels with moderate consumption).
    • Recommendations for use: 20-40 grams at any time of the day to increase protein consumption.

  • Egg protein (Egg Protein):

    • Description: Egg protein is obtained from egg protein.
    • Advantages: Contains all essential amino acids, is well absorbed.
    • Flaws: Less common than whey and casein.
    • Recommendations for use: 20-40 grams at any time of the day to increase protein consumption.

  • Plant proteins (PEA, RICE, HEMP Protein):

    • Description: Plant proteins are obtained from peas, rice, hemp and other plants.
    • Advantages: Suitable for vegetarians and vegan, do not contain lactose.
    • Flaws: The amino acid profile can be incomplete (combining various plant proteins is required to provide all essential amino acids).
    • Recommendations for use: 20-40 grams at any time of the day to increase protein consumption.

3.2. Creatine: Energy for muscles

Creatine is a natural substance that is contained in the muscles and is involved in the production of energy (ATP). Reception of creatine as an additive increases creatine reserves in the muscles, which leads to an increase in strength, muscle mass and endurance.

  • Creatine monogydrate (creatine monohydrate):

    • Description: The most studied and proven form of creatine.

    • Advantages: Effective for increasing strength, muscle mass and endurance. Available and inexpensive.

    • Flaws: It can cause a delay in water in the body in some people.

    • Recommendations for use:

      • Loading phase: 20 grams per day (4 portions of 5 grams) within 5-7 days.
      • Supporting phase: 3-5 grams per day.

  • Creatine Hydrochloride – HCL):

    • Description: Creatine associated with hydrochloric acid.
    • Advantages: It requires less dosage than creatine monohydrate, and can be better transferred to people with a sensitive stomach.
    • Flaws: More expensive than creatine monohydrate, less research.
    • Recommendations for use: 1-3 grams per day.

  • Creatine Ethyr (Creatine Ethyl Ester – Cee):

    • Description: Creatine related to ethyl ether.
    • Advantages: It was assumed that it was better absorbed, but the studies did not confirm this.
    • Flaws: Less effective than creatine monohydrate can decay faster in the body.
    • Recommendations for use: Not recommended.

  • Creatine Nitrate:

    • Description: Creatine associated with nitrate.
    • Advantages: Nitrates can improve blood flow and the delivery of nutrients to muscles.
    • Flaws: Requires additional research.
    • Recommendations for use: Follow the manufacturer’s instructions.

  • Buerized Creatine (Kre-KLKALYN):

    • Description: Creatine with increased pH, which is claimed, is better absorbed and does not turn into creatinine.
    • Advantages: May not require the boot phase.
    • Flaws: More expensive than creatine monohydrate, less research.
    • Recommendations for use: Follow the manufacturer’s instructions.

3.3. Amino acids: Building blocks of muscles

Amino acids are organic compounds of which protein consists. There are 20 amino acids, 9 of which are indispensable (EAA) – the body cannot synthesize them independently and should receive them from food.

  • BCAA (amino acids with an extensive chain):

    • Description: Laicin, isoleykin and Valin.
    • Advantages: They stimulate protein synthesis, reduce protein decay, and accelerate muscle recovery.
    • Flaws: It can be less effective with sufficient protein consumption from food.
    • Recommendations for use: 5-10 grams before, during or after training.

  • EAA (essential amino acids):

    • Description: 9 essential amino acids.
    • Advantages: Provide all the necessary amino acids for protein synthesis.
    • Flaws: More expensive than BCAA.
    • Recommendations for use: 10-20 grams at any time of the day to increase the consumption of amino acids.

  • Glutamine (Glutamine):

    • Description: A conditionally essential amino acid, which plays an important role in muscle restoration, maintaining the immune system and improving intestinal health.
    • Advantages: Accelerates muscle restoration, strengthens the immune system.
    • Flaws: Efficiency for muscle growth requires additional research.
    • Recommendations for use: 5-10 grams after training or before bedtime.

  • Arginine (Arginine):

    • Description: The amino acid that is involved in the production of nitrogen oxide (No), which expands blood vessels, improving the blood flow and the delivery of nutrients to the muscles.
    • Advantages: Improves blood flow, increases the delivery of nutrients to muscles.
    • Flaws: Efficiency for muscle growth requires additional research.
    • Recommendations for use: 3-6 grams before training.

3.4. Other dietary supplements for recruiting muscle mass:

  • HMB (hydroxymethyl bud):

    • Description: Metabolit Leucine, which helps reduce protein breakdown and improve muscle restoration.
    • Advantages: Reduces protein breakdown, improves muscle restoration.
    • Flaws: Efficiency requires additional research, especially among experienced athletes.
    • Recommendations for use: 3 grams per day.

  • Beta-Alanine:

    • Description: An amino acid that increases the level of carnosine in the muscles, which helps to reduce muscle fatigue and increase endurance.
    • Advantages: Reduces muscle fatigue, increases endurance.
    • Flaws: It can cause paresthesia (tingling of the skin).
    • Recommendations for use: 2-5 grams per day.

  • Tribulus Terrestris Tribulus:

    • Description: A plant that is traditionally used to increase testosterone levels and improve sports results.
    • Advantages: (Alleged) increases testosterone levels, improves sports results.
    • Flaws: Scientific evidence of effectiveness is limited, may not have a significant effect on testosterone levels in healthy men.
    • Recommendations for use: Follow the manufacturer’s instructions.

  • D-asparaginic acid (D-ASPARTIC Acid-DAA):

    • Description: Amino acid, which is involved in the production of testosterone.
    • Advantages: (Alleged) increases the level of testosterone.
    • Flaws: Scientific evidence of effectiveness is limited, may not have a significant effect on testosterone levels in healthy men.
    • Recommendations for use: Follow the manufacturer’s instructions.

  • Vitamin D:

    • Description: Fatable vitamin, which plays an important role in bone health, immune system and muscle function.
    • Advantages: Supports bone health, immune system and muscle function.
    • Flaws: Vitamin D deficiency is common, especially in the winter months.
    • Recommendations for use: 2000-5000 IU per day (after consulting a doctor and passing tests for vitamin D level).

  • Zinc and magnesium:

    • Description: Minerals that participate in various metabolic processes necessary for the growth and restoration of muscles.
    • Advantages: Support the health of bones, the immune system and muscle function.
    • Flaws: The deficiency of zinc and magnesium can negatively affect sports results.
    • Recommendations for use: Follow the manufacturer’s instructions.

Chapter 4: How to choose the right dietary supplement for a set of muscle mass

The choice of dietary supplements for a set of muscle mass is an individual process that depends on your goals, budget, health and individual reaction of the body. Here are some tips that will help you make the right choice:

4.1. Define your goals:

  • A set of muscle mass: If your goal is a set of muscle mass, then you will need protein additives, creatine, BCAA and, possibly, a gainer.
  • Increased strength and endurance: If your goal is an increase in strength and endurance, then you will need creatine, beta-alanine and a pre-training complex.
  • Improving recovery: If your goal is to improve recovery, then you will need BCAA, glutamine and antioxidants.

4.2. Evaluate your budget:

Bades can be expensive, so it is important to determine your budget and choose additives that correspond to your financial capabilities. Not always the most expensive supplement is the most effective.

4.3. Consider your health:

If you have any diseases or allergies, be sure to consult a doctor before taking dietary supplements. Some additives can interact with drugs or worsen existing diseases.

4.4. Study the composition of the additives:

Before buying dietary supplements, carefully study the composition of the additive and make sure that it contains only the ingredients that you need. Avoid additives with a large number of artificial dyes, flavors and sweeteners.

4.5. Read reviews:

Before buying dietary supplements, read the reviews of other users. This will help you learn about the effectiveness of the additive, its taste and side effects.

4.6. Start with small doses:

At the first reception of the new Bad, start with small doses to evaluate tolerance. If you do not experience any side effects, you can gradually increase the dose to the recommended.

4.7. Do not expect a miracle:

Bades are not a magic pill that will instantly increase your muscles. They are only an auxiliary tool that can help you achieve your goals, subject to proper nutrition and training.

4.8. Check certification:

Choose dietary supplements that have undergone independent certification (for example, NSF International, Informed-Sport, USP). This guarantees that the addition contains the declared ingredients in the indicated quantities and does not contain harmful impurities.

Chapter 5: Possible side effects and risks of receiving dietary supplements for recruiting muscle mass

The intake of dietary supplements for a set of muscle mass can be associated with certain risks and side effects. It is important to know about these risks and observe precautions in order to minimize them.

5.1. General side effects:

  • Digestive disorders: Some dietary supplements can cause digestive disorders, such as bloating, diarrhea, nausea and vomiting.
  • Allergic reactions: Some dietary supplements can cause allergic reactions such as skin rash, itching, facial swelling and difficulty breathing.
  • Headaches: Some dietary supplements can cause headaches.
  • Insomnia: Some dietary supplements can cause insomnia, especially if you take them before bedtime.
  • Increase in blood pressure: Some dietary supplements can increase blood pressure.
  • Water delay: Creatine can cause water retention in the body.

5.2. Specific side effects:

  • Wastein protein: It can cause discomfort in people with lactose intolerance.
  • Creatine: It can cause a delay in water, convulsions and gastric disorders.
  • Beta-Alanine: It can cause paresthesia (tingling of the skin).
  • Preventive complexes: They can cause insomnia, anxiety, rapid heartbeat and an increase in blood pressure.
  • Tribulus terrestris and d-asparaginic acid: Efficiency is not proven, can cause side effects, such as aggression and irritability.

5.3. Risks associated with poor -quality dietary supplements:

  • The content of harmful impurities: Poor -quality dietary supplements may contain harmful impurities, such as heavy metals, pesticides and anabolic steroids.
  • Inconsistency with the declared composition: Poor dietary supplements may not correspond to the declared composition, which makes them ineffective or even dangerous.
  • CONTRYT: There is a risk of buying counterfeit dietary supplements that can be fake or contain harmful ingredients.

5.4. Precautions:

  • Consult a doctor: Before taking dietary supplements, consult a doctor, especially if you have any diseases or allergies.
  • Buy dietary supplements from reliable manufacturers: Buy dietary supplements only from reliable manufacturers who have a good reputation and undergo independent certification.
  • Carefully study the composition of the additives: Before buying dietary supplements, carefully study the composition of the additive and make sure that it contains only the ingredients that you need.
  • Start with small doses: At the first reception of the new Bad, start with small doses to evaluate tolerance.
  • Follow your condition: During the reception of dietary supplements, follow your condition and stop taking it if you have any side effects.
  • Do not exceed the recommended dose: Do not exceed the recommended dose of dietary supplements.
  • Do not take a few dietary supplements at the same time: Do not take a few dietary supplements at the same time, as this can increase the risk of side effects.

Chapter 6: Nutrition and Training: The basis of a set of muscle mass

It is important to understand that dietary supplements for recruiting muscle mass are only an addition to proper nutrition and training. Without adequate nutrition and training, dietary supplements will not be effective.

6.1. Nutrition for a set of muscle mass:

  • Calorie content: For a set of muscle mass, you need to consume more calories than you spend. It is recommended to increase the calorie content of the diet by 250-500 calories per day.
  • Protein: Protein is the main building material for muscles. It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight per day.
  • Carbohydrates: Carbohydrates are the main source of energy for training. It is recommended to consume 4-5 grams of carbohydrates per kilogram of body weight per day.
  • Fat: Fat is important for the health of the hormonal system and overall health. It is recommended to consume 0.8-1 grams of fat per kilogram of body weight per day.
  • Water: It is important to consume a sufficient amount of water to maintain hydration of the body.

6.2. Examples of products rich in protein:

  • Chicken breast
  • Beef
  • Fish (salmon, tuna)
  • Eggs
  • Cottage cheese
  • Greek yogurt
  • Legumes (lentils, beans)
  • Tofu
  • Sedian

6.3. Examples of products rich in carbohydrates:

  • Oatmeal
  • Brown rice
  • Quinoa
  • Potato
  • Sweet potato
  • Fruits
  • Vegetables

6.4. Examples of products rich in fats:

  • Avocado
  • Olive oil
  • Nuts
  • Seeds
  • Fat fish (salmon, mackerel)

6.5. Training for a set of muscle mass:

  • Power training: Power training is the main incentive for muscle growth. It is recommended to perform 3-5 strength training per week.
  • Progressive overload: In order for the muscles to continue to grow, it is necessary to gradually increase the load in training (increase weight, the number of repetitions or approaches).
  • Correct technique: It is important to perform exercises with the right technique to avoid injuries.
  • Rest and recovery: The muscles grow during rest, so it is important to devote enough time to rest and restoration. It is recommended to sleep 7-9 hours at night.

6.6. Example training program:

  • Day 1: chest and triceps
    • Bearing Bena Lying: 3 approaches of 8-12 repetitions
    • Dumbbell-bench press on an inclined bench: 3 sets of 8-12 repetitions
    • Breeding dumbbells lying: 3 approaches of 12-15 repetitions
    • Benging bench press with a narrow grip: 3 approaches of 8-12 repetitions
    • Extension of the hands on the block: 3 approaches of 12-15 repetitions
  • Day 2: back and biceps
    • Pulling: 3 approach to capacity
    • Rod traction in inclination: 3 approaches of 8-12 repetitions
    • Gantel’s thrust with one hand: 3 approaches of 8-12 repetitions
    • Biceps rises: 3 approaches of 8-12 repetitions
    • Lifting dumbbells to biceps: 3 approaches by

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