TOP dietary supplements for recruiting muscle mass

The article must focus only on the body content.

TOP dietary supplements for recruiting muscle mass: Complete leadership

Protein: the basis of muscle construction

Protein is a cornerstone of any musquic mass set. It serves as a building material for muscles, providing amino acids necessary for restoration and growth after training. A variety of protein additives allows you to choose the best option, taking into account individual needs and characteristics of the body.

1. Serum protein: rapid assimilation and maximum efficiency

Serum protein is the most popular type of protein additives, and good reasons for that. It has high biological value, is quickly absorbed and contains a complete set of essential amino acids.

• Types of serum protein:

  • Wastein serum concentrate (WPC): Contains from 70% to 80% protein, as well as a small amount of lactose and fats. It is the most affordable option.
  • Wastein protein isolate (WPI): Contains more than 90% protein and the minimum amount of lactose and fats. Suitable for people with lactose intolerance.
  • Hydrolysis of serum protein (WPH): It is subjected to the hydrolysis process, which breaks down the protein into smaller peptides, which provides even faster assimilation. It usually has a bitter taste.

• Advantages of serum protein:

  • Quick assimilation: Provides the rapid flow of amino acids into the muscles after training, contributing to restoration and growth.
  • High biological value: Contains a complete set of essential amino acids in the optimal ratio.
  • Ease of use: It is easily dissolved in water or milk, which allows you to quickly prepare a protein cocktail.
  • A variety of tastes: It is proposed in a wide range of tastes, which avoids monotony.

• Recommendations for use:

  • Take 20-40 grams of serum protein after training or between meals.
  • Stir protein in water, milk or juice.
  • Consider your individual needs for protein, which depend on your weight, level of activity and goals.

2. Kazin: long -term release of amino acids for night recovery

Casein is a milk protein that is absorbed much slower than serum protein. Thanks to this, it provides a long release of amino acids, which is especially important for nightly restoration of muscles.

• Casein types:

  • Micellar casein: The most common form of casein, which retains its natural structure.
  • Calcium casein: The cheaper form of casein, which may contain more sodium.

• Casein advantages:

  • Slow assimilation: Provides prolonged intake of amino acids into the muscles, preventing their destruction during sleep.
  • SENTENTION: Helps to control the appetite and reduces the feeling of hunger.
  • Improves recovery: Promotes muscle restoration during sleep, when the body is at rest.

• Recommendations for use:

  • Take 20-40 grams of casein before bedtime.
  • Stir the casein in water, milk or yogurt.
  • Casein can be used as a replacement of one of the meals, especially if you are trying to control the calorie content.

3. Soya protein: a plant source of protein for vegetarians and vegans

Soy protein is a plant source of protein, which is an excellent alternative to people who adhere to a vegetarian or vegan diet.

• Advantages of soy protein:

  • Plant source of protein: Suitable for vegetarians and vegan.
  • Contains all essential amino acids: Provides the full protein necessary for the growth and restoration of muscles.
  • Reduces cholesterol level: It can help reduce the level of “bad” cholesterol in the blood.
  • Rich isoflavonas: Contains isoflavons that have antioxidant properties.

• Recommendations for use:

  • Take 20-40 grams of soy protein after training or between meals.
  • Stir soy protein in water, milk or juice.
  • Consider your individual protein needs.

4. Egg protein: high -quality protein with a full amino acid profile

Egg protein is another high -quality source of protein that contains a complete amino acid profile. It is easily absorbed and well tolerated by most people.

• The advantages of egg protein:

  • High -quality protein: Contains all essential amino acids in an optimal ratio.
  • Easily absorbed: It is well tolerated by most people.
  • Low content of fats and carbohydrates: Suitable for people who follow their figure.
  • Natural source of protein: It was obtained from eggs, which makes it a natural product.

• Recommendations for use:

  • Take 20-40 grams of egg protein after training or between meals.
  • Stir egg protein in water, milk or juice.

5. Comprehensive protein: a balanced combination of various types of protein

Complex protein is a mixture of various types of protein, such as serum protein, casein and egg protein. This provides both a quick and slow release of amino acids, which makes it a universal choice for admission at any time of the day.

• Advantages of complex protein:

  • Universality: Suitable for receiving at any time of the day, as it provides both quick and slow release of amino acids.
  • Balanced amino acid profile: Contains all essential amino acids in an optimal ratio.
  • Ease of use: It does not require the purchase of several different types of protein.

• Recommendations for use:

  • Take 20-40 grams of complex protein after training or between meals.
  • Stir complex protein in water, milk or juice.

Creatine: Increase in strength and endurance

Creatine is one of the most studied and effective additives to increase strength, endurance and muscle mass. It is naturally contained in the body and plays an important role in energy metabolism.

1. Creatine Monohydrate: Golden Standard Standard Standard

Creatine monohydrate is the most common and affordable form of creatine. He has been well studied and proved his effectiveness in numerous studies.

• Mechanism Actions Creatine:

  • Increase in reserves of creative phosphate: Creatine helps to increase the reserves of creatine phosphate in the muscles, which is used to rapidly restore ATP (adenosinerifospeta) – the main source of energy for muscle contractions.
  • Increasing strength and endurance: An increase in creative phosphate reserves allows you to train with greater intensity and perform more repetitions.
  • An increase in muscle volume: Creatine contributes to the delay of water in the muscles, which leads to an increase in their volume.

• Recommendations for use:

  • Loading phase (optionally): Take 20 grams of creatine per day, divided into 4 doses, within 5-7 days.
  • Supporting phase: Take 3-5 grams of creatine per day.
  • Take creatine with water or juice.
  • Do not forget to drink enough water during the day.

• Myths about Creatin:

  • Creatine is harmful to the kidneys: Studies show that creatine is safe for healthy people with normal kidney function.
  • Creatine causes a delay in water and swelling: Water delay occurs only in the muscles and helps to increase them.
  • Creatine is suitable only for men: Creatine is effective for both men and women.

2. Creatine Ethyl ether (CEE): Alternative form of creatine

Creatine Ethyl ether is a different form of creatine, which is claimed to be better absorbed than creatine monohydrate. However, scientific research has not confirmed these statements.

• The advantages and disadvantages of CEE:

  • Theoretically the best assimilation: It is alleged that the etheric group contributes to the better penetration of creatine into cells.
  • Less water delay: Some people report a lower water delay when taking CEE.
  • Limited evidence base: Studies do not confirm the superiority of CEE over creatine monohydrate.
  • Can cause side effects: In some people, CEE can cause stomach disorder.

• Recommendations for use:

  • Follow the instructions on the packaging.
  • Start with a small dose to evaluate tolerance.

3. Creatine hydrochloride (HCl): more soluble form of creatine

Creatine hydrochloride is a form of creatine, which has increased solubility in water. This can improve its absorption and reduce the risk of stomach disorders.

• HCL Creit Prerequisites:

  • Best solubility: It dissolves easier in water, which facilitates its use.
  • Less stomach disorder: It can cause less stomach disorder than creatine monohydrate.
  • Lower dosage: Less dosage is required compared to creatine monohydrate.

• Recommendations for use:

  • Follow the instructions on the packaging.
  • Take HCl Creatine with water.

4. Creatine Malat: a combination of creatine and apple acid

Creatine Malat is a compound of creatine and apple acid. Apple acid is involved in the Crebs cycle, which plays an important role in the production of energy.

• Benefits Creatine Malat:

  • Increase in energy: Apple acid can help increase energy.
  • Improvement of endurance: It can improve endurance during training.
  • Less water delay: Some people report a smaller delay in water when taking creatine Malat.

• Recommendations for use:

  • Follow the instructions on the packaging.

Amino acids: support for the restoration and growth of muscles

Amino acids are the construction blocks of protein and play an important role in the restoration and growth of muscles. Some amino acids are considered irreplaceable, since the body cannot synthesize them on its own and should receive them from food or additives.

1. BCAA (branched amino acids): leucine, isolacin and valin

BCAA (Branched-Chain Amino Acids) is a group of three essential amino acids: leucine, isolacin and valine. They play an important role in protein synthesis, muscle restoration and decrease in muscle decay.

• BCAA advantages:

  • Protein synthesis stimulation: Leucin is a key stimulant of protein synthesis, which contributes to muscle growth.
  • Reduced muscle decay: BCAA can help reduce muscle decay during and after training.
  • Improving recovery: BCAA can accelerate muscle restoration after training.
  • Reduced fatigue: BCAA can help reduce fatigue during long training.

• Recommendations for use:

  • Take 5-10 grams of BCAA to, during or after training.
  • You can take BCAA between meals.

2. Glutamine: support for immunity and muscle restoration

Glutamine is a conditionally indispensable amino acid that plays an important role in the immune system, restoration of muscles and regulation of metabolism.

• Advantages of glutamine:

  • Immunity support: Glutamine is the main source of energy for immune cells.
  • Improving recovery: Glutamine can help accelerate muscle restoration after training.
  • Reduced muscle decay: Glutamine can help reduce muscle decay during and after training.
  • Improving digestion: Glutamine can help improve digestion and absorption of nutrients.

• Recommendations for use:

  • Take 5-10 grams of glutamine after training or before bedtime.
  • You can take glutamine between meals.

3. Beta-Alanin: Increase in muscle endurance

Beta-Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine acts as a buffer, neutralizing acids that form during intense training, which allows you to train longer and with greater intensity.

• Beta-allain advantages:

  • Increase in muscle endurance: Allows you to train longer and with greater intensity.
  • Improvement: It can improve strength and power.
  • Reduced fatigue: It can help reduce fatigue during training.

• Recommendations for use:

  • Take 2-5 grams of beta-Alanina per day, divided into several tricks.
  • Beta-Alanin can cause a tingling sensation in the skin (paresthesia), which is harmless and passes over time.

4. Taurin: Support for the nervous system and hydration

Taurin is an amino acid that plays an important role in the nervous system, hydration and antioxidant protection.

• Taurina advantages:

  • Nervous system support: Improves the function of the nervous system and cognitive functions.
  • Hydration: Helps maintain hydration of cells.
  • Antioxidant Protection: Protects cells from damage by free radicals.
  • Improving muscle contraction: It can improve muscle contraction and reduce cramps.

• Recommendations for use:

  • Take 1-3 grams of Taurin per day.

Vitamins and minerals: ensuring the optimal functioning of the body

Vitamins and minerals play an important role in all processes of the body, including muscle growth and restoration. The deficiency of vitamins and minerals can negatively affect the performance of training and results.

1. Vitamin D: important for bone health and muscle function

Vitamin D plays an important role in bone health, muscle function and immunity. Vitamin D deficiency can lead to muscle weakness, increased risk of injuries and a decrease in training performance.

• Advantages of vitamin D:

  • Bone health: Strengthens bones and prevents osteoporosis.
  • Muscle function: Supports the normal function of muscles.
  • Immunity: Strengthens the immune system.

• Recommendations for use:

  • Take 2000-5000 IU Vitamin D per day, especially in the winter season.
  • The best way to get vitamin D is to stay in the sun.

2. Magnesium: support for muscle function and energy metabolism

Magnesium is involved in more than 300 enzymatic reactions in the body, including muscle function, energy metabolism and protein synthesis. Magnesium deficiency can lead to muscle cramps, fatigue and a decrease in training performance.

• Advantages of magnesium:

  • Muscle function: Supports the normal function of muscles and prevents convulsions.
  • Energy exchange: Participates in the production of energy.
  • Protein synthesis: Participates in protein synthesis.

• Recommendations for use:

  • Take 200-400 mg of magnesium per day.
  • There are various forms of magnesium, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium citrate and glycinate are better absorbed.

3. Zinc: important for protein and immunity synthesis

Zinc plays an important role in the synthesis of protein, immune function and wound healing. Zinc deficiency can lead to a decrease in immunity, a slowdown in muscle growth and a deterioration in recovery.

• The advantages of zinc:

  • Protein synthesis: Participates in protein synthesis.
  • Immunity: Strengthens the immune system.
  • Wound healing: Promotes wound healing.

• Recommendations for use:

  • Take 15-30 mg of zinc per day.

4. B vitamins B: Support for energy exchange and nervous system

B vitamins play an important role in the energy exchange and the nervous system. They are necessary to convert food into energy and maintain the normal function of the nervous system.

• Advantages of B vitamins B:

  • Energy exchange: Participated in converting food into energy.
  • Nervous system: Support the normal function of the nervous system.
  • Synthesis DNA and RNA: Participate in the synthesis of DNA and RNA.

• Recommendations for use:

  • Take a complex of B vitamins in accordance with the instructions on the package.

Other additives that can be useful for recruiting muscle mass:

1. HMB (hydroxymethylbutirate): decrease in muscle decay and improvement of recovery

HMB (Hydroxymethylbutyrate) is a metabolite of a leucine that can help reduce muscle decay and improve recovery after training.

• Advantages HMB:

  • Reduced muscle decay: Helps prevent muscle decay during and after training.
  • Improving recovery: Accelerates muscle restoration after training.
  • Increase in force: It can improve strength and power.

• Recommendations for use:

  • Take 3 grams of HMB per day, divided into several tricks.

2. Tribulus Terrytris: Improving testosterone levels (dispute)

Toltris tribulus is a plant that is traditionally used to increase testosterone levels and improve libido. However, scientific studies did not confirm the effectiveness of the tribulus in increasing the level of testosterone in healthy people.

• TRIBULUS TRIBUSHIP APPROCATION (disputed):

  • Increase in testosterone levels: Some studies show that tribulus can increase testosterone levels, but other studies do not confirm this effect.
  • Libido improvement: It can improve libido and sexual function.
  • Increase in force: Some people report an increase in force when taking the tribulus.

• Recommendations for use:

  • Follow the instructions on the packaging.

3. D-asparaginic acid (DAA): Increase in testosterone levels (dispute)

D-asparaginic acid (DAA) is an amino acid that is involved in the regulation of testosterone levels. Some studies show that DAA can increase testosterone levels, but other studies do not confirm this effect.

• Advantages D-asparaginic acid (debate):

  • Increase in testosterone levels: Some studies show that DAA can increase testosterone levels, but other studies do not confirm this effect.
  • Improving fertility: It can improve fertility in men.

• Recommendations for use:

  • Take 3 grams of DAA per day.

4. L-carnitine: support for fat burning and energy metabolism

L-carnitine is an amino acid that plays an important role in the transport of fatty acids in mitochondria, where they are used to produce energy.

• Advantages of L-carnitine:

  • Fat burning support: It helps to transport fatty acids to mitochondria, where they are used to produce energy.
  • Improving energy metabolism: Participates in energy exchange.
  • Improving recovery: It can help improve recovery after training.

• Recommendations for use:

  • Take 1-3 grams of L-carnitine per day.

5. Creatine + beta-alanine: synergistic effect for increasing strength and endurance

The combination of creatine and beta-alanine can provide a synergistic effect to increase strength and endurance. Creatine increases the reserves of creatine phosphate in the muscles, and beta-alanine increases the level of carnosin, which allows you to train longer and with greater intensity.

• Advantages of combining creatine and beta-alanina:

  • Increase in force: Increasing strength and power.
  • Increase in endurance: Increase in muscle endurance.
  • Imprint improvement: Promotes muscle growth.

• Recommendations for use:

  • Take 3-5 grams of creatine and 2-5 grams of beta-alanine per day.

Important factors that should be taken into account when choosing dietary supplements:

• Goals: Define your goals. What do you want to achieve? (for example, increase strength, increase muscle mass, improve recovery)
• Individual features: Consider your individual characteristics, such as age, gender, state of health and diet.
• Quality: Choose dietary supplements from trusted manufacturers with a good reputation.
• Composition: Carefully study the composition of dietary supplements and make sure that they do not contain harmful or prohibited ingredients.
• Dosage: Follow the recommended dosage indicated on the packaging.
• Side effects: Pay attention to possible side effects and consult a doctor if you have any problems.
• Consultation with a doctor or sports dietologist: Before you start taking any dietary supplements, consult a doctor or a sports nutritionist to make sure that they are safe for you and do not interact with other medicines that you take.

Final advice:

• Bades are not a replacement for balanced nutrition and regular training.
• Use dietary supplements as an addition to your diet and training regime.
• Be realistic in your expectations. The results will not appear instantly.
• Follow your progress and adjust your mode as necessary.
• Be patient and persistent, and you will definitely achieve your goals!

Remember to tailor this comprehensive guide to your specific audience and region. Good luck!