The most popular dietary supplements for recruiting muscle mass

Contents: the most popular dietary supplements for a set of muscle mass

1. Protein:

1.1. The role of protein in muscle growth:

Protein, or protein, is a cornerstone in the process of set of muscle mass. This is the main building material for the muscles, and its sufficient technique is necessary for the restoration and growth of muscle fibers after training. During physical exertion, especially strength training, muscle fibers are subjected to micro -aggregates. Protein entering the body provides amino acids necessary to restore these damage and synthesize new muscle fibers. This process is called muscle synthesis. Without enough protein, the body will not be able to effectively restore and increase muscles, even with intense training.

Protein consists of amino acids, which can be divided into two groups: replaceable and irreplaceable. Replaced amino acids can be synthesized by the body, while essential amino acids should come with food. In total, there are 9 essential amino acids: hyistidine, isolacin, leucine, lysine, methionine, phenylalanine, Treonin, Triptofan and Valin. They play a key role in the synthesis of protein and, therefore, in muscle growth. Especially important are amino acids with an extensive chain (BCAA), which include leucine, isolacin and valine, since they directly participate in the regulation of muscle synthesis.

The recommended daily protein consumption rate for people involved in strength training and striving for a set of muscle mass is from 1.6 to 2.2 grams per kilogram of body weight. This norm can vary depending on the intensity of training, the general level of physical activity, age and individual characteristics of the body. Insufficient protein consumption can slow down or even stop the process of set of muscle mass, while excessive consumption, as a rule, does not bring additional benefits and can create a load on the kidneys.

1.2. Types of protein additives:

The protein additive market offers a wide selection of products, each of which has its own characteristics and advantages. The choice of optimal protein product depends on individual needs, goals and budget. The main types of protein additives include:

• Wastein protein: The most popular and most studied type of protein. It is quickly absorbed, which makes it ideal for taking after training, when the body needs the rapid intake of amino acids to restore muscles. There are several forms of serum protein:

  • Wastein serum concentrate: Contains from 70% to 80% protein, the rest is lactose and fats. This is the most affordable form of serum protein.
  • Wasteen protein isolate: Contains more than 90% of protein, with the minimum content of lactose and fats. Izolat is a good choice for people with lactose intolerance or those who seek the maximum protein content in each portion.
  • Hydrolysis of serum protein: It is subjected to the hydrolysis process, as a result of which the protein is split into smaller peptides, which facilitates and accelerates its absorption. Hydrolysis is the most expensive type of serum protein, but can be useful for people with digestive problems or those who need the fastest recovery after training.

• Casein: Slowly absorbed protein, which provides the body with amino acids for a long time. Casein is often recommended before bedtime to prevent muscle destruction (catabolism) during night starvation. It can also be useful for people who are difficult to maintain sufficient protein consumption during the day.

• Soy protein: A plant source of protein containing all essential amino acids. Soy protein is a good alternative to vegetarians and vegans. However, some studies connect the use of a large amount of soybean with hormonal changes, although these data remain controversial.

• Egg protein: Another full -fledged source of protein containing all essential amino acids. Egg protein is well absorbed and is suitable for people with allergies to dairy products and soils.

• Rice protein: A vegetarian source of protein, which is often used in mixtures of plant proteins. Rice protein does not contain all essential amino acids in the optimal ratio, so it is often combined with other plant sources of protein to provide a full amino acid profile.

• Pea protein: A plant source of protein with a high content of amino acids Lizin and Arginine. Pea protein is well absorbed and is a good choice for vegetarians and vegans.

• Mix protein: They contain a combination of various types of protein, which provides both quick and slow absorption of amino acids. Protein mixtures can be useful to maintain a stable level of amino acids in the blood for a long time.

1.3. How to choose a protein supplement:

When choosing a protein additive, several factors should be taken into account:

• Target: Determine your goal. If you need protein for quick recovery after training, choose serum protein. If you need protein to prevent catabolism during sleep, choose casein.
• Amino acid profile: Make sure that the protein supplement contains all essential amino acids in sufficient quantities. Pay attention to the content of BCAA, especially leucine.
• Protein content: Check the percentage of protein in the product. The isolation of serum protein contains more protein than a serum protein concentrate.
• Lactose content: If you have lactose intolerance, choose isolation of serum protein or other sources of protein, such as soy or egg protein.
• Taste and solubility: Select a protein supplement with a pleasant taste and good solubility. This will facilitate its use and make the process more pleasant.
• Price: Compare the prices for different protein additives and select the best option corresponding to your budget.
• Brand reputation: Choose protein additives from known and proven brands to be sure of the quality of the product.
• Reviews: Read the reviews of other users to find out about their experience using protein additives.

1.4. Dosage and duration of protein:

The recommended dosage of protein for people seeking a set of muscle mass is from 1.6 to 2.2 grams per kilogram of body weight per day. This amount should be divided into several tricks during the day to ensure the constant flow of amino acids into the body.

The optimal protein reception time:

• After training: Reception of protein immediately after training contributes to the rapid restoration of muscles and starting the process of muscle synthesis. Serum protein is an ideal choice for this time, as it is quickly absorbed. It is recommended to take 20-40 grams of protein after training.
• Before going to bed: Reception of casein before bedtime provides the body with amino acids during the night, preventing catabolism. It is recommended to take 30-40 grams of casein before bedtime.
• During the day: Turn on the sources of protein in each meal to ensure the constant flow of amino acids into the body. This can be done using protein cocktails, protein bars or natural sources of protein, such as meat, fish, eggs, legumes and dairy products.
• In the morning: After night starvation, the intake of protein in the morning helps stop catabolism and launch anabolic processes. Serum protein or a mixture of proteins is a good choice for this time.

2. Creatine:

2.1. Mechanism Actions Creatine:

Creatine is a natural substance that is contained in the muscles and plays an important role in energy metabolism. The main function of creatine is to increase the reserves of phosphocratin in the muscles. Phosphocratin is a source of energy for quick and intense muscle contractions, such as when lifting weights or sprint.

During intense training, the body uses ATP (adenosine triphosphate) as a source of energy. ATP is broken down into ADF (adenosyndifhosphate) and phosphate, releasing energy. ATP reserves in the muscles are limited and quickly depleted. Phosphocratin helps to restore ATP, passing its phosphate group of ADF. This allows maintaining a high level of energy in the muscles for a longer time, which leads to an increase in strength and endurance.

Creatine also helps to increase muscle volume by delayed water inside muscle cells. This leads to an increase in muscle hydration, which, in turn, stimulates the synthesis of protein and promotes muscle growth. In addition, creatine can reduce the level of myostatin, protein, which limits muscle growth.

2.2. Types of creatine:

There are several types of creatine additives, but creatine monohydrate is most studied and effective. Other types of creatine, such as creatine eSter, creatine hydrochloride and creatine Malat, are also available on the market, but their effectiveness is not so well proven.

• Creatine Monogidrate: The most common and affordable form of creatine. It consists of a molecule of creatine and water molecules. Creatine monohydrate has been well studied and proved its effectiveness in increasing strength, endurance and muscle mass.
• Creatin Ethyl Esther (Cee): It is claimed that CEE is better absorbed than creatine monohydrate, but studies show that it is less effective. CEE is faster in the body into creatinine, by -product of creatine, which is excreted in the urine.
• Creatine Hydrochloride (HCL): It is claimed that Creatin HCl is better dissolved in water and, therefore, is better absorbed than creatine monohydrate. However, studies confirming this statement are not enough.
• Creatine Malat: Consists of creatine and apple acid. It is alleged that creatine Malat is better absorbed and increases endurance than creatine monohydrate, but there are not enough studies confirming this statement.
• Creatine Kre-KLKALYN: The buffer form of creatine, which is claimed, is more stable in the acidic environment of the stomach and, therefore, is better absorbed. However, studies show that it is no more effective than creatine monohydrate.

2.3. Dosage and regimen accepts creatine:

There are two main regimes for taking creatine: with the loading phase and without the loading phase.

• With the boot phase: During the first week, take 20 grams of creatine per day, divided into 4 doses of 5 grams each. Then switch to a supporting dose of 3-5 grams per day. The loading phase allows you to quickly saturate the muscles with creatin.
• Without the boot phase: Take 3-5 grams of creatine per day from the very beginning. This mode allows you to gradually saturate the muscles with creatin for several weeks.

Both creation modes are effective, but the mode of loading phase allows you to quickly see the results. Creatine can be taken at any time of the day, but it is recommended to take it after training with protein and carbohydrates to improve its absorption.

2.4. Advantages and side effects of creatine:

Creatine advantages:

• Increase in strength and endurance
• Increase in muscle mass
• Improving recovery after training
• An increase in muscle hydration

Side effects of creatine:

• Water delay in the body (can lead to a temporary increase in weight)
• Rarely – stomach disorder, nausea, muscle cramps (usually at high doses)

Creatine is a safe and effective supplement for most people. However, people with kidney diseases should consult a doctor before taking creatine.

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

3.1. The role of BCAA in muscle growth:

BCAA, or amino acids with an extensive chain, include three essential amino acids: leucin, isolacin and valin. They play an important role in muscle metabolism and protein synthesis. The BCAA account for about 35% of essential amino acids in the muscles and about 15% of the total number of amino acids.

Leucin is the most important of the three BCAA for muscle growth. It plays a key role in the activation of MTOR (Mammalian Target of Rapamycin), a signaling path that regulates the synthesis of protein. When the level of leucine in the blood rises, Mtor is activated, which leads to an increase in protein synthesis and muscle growth.

BCAA also help reduce muscle destruction (catabolism) during training. During physical activity, the body uses amino acids as a source of energy. Reception of BCAA before or during training can help maintain the level of amino acids in the blood and prevent muscle destruction.

In addition, BCAA can help reduce muscle pain after training (DOMS). They help reduce inflammation and accelerate muscle restoration.

3.2. Types BCAA additives:

BCAA additives are usually produced in the form of powder or capsules. They can only contain BCAA or be in complex amino acid additives. The BCAA ratio in addition is usually 2: 1: 1 (leicin: isolacin: valin). This ratio is considered optimal for stimulating muscle growth.

• BCAA powder: The most common form of BCAA additives. The powder can be mixed with water or juice and take in front, during or after training. BCAA Powder usually has different tastes, which makes it more pleasant in use.
• BCAA capsule: Convenient form of BCAA additives for those who prefer not to mix the powder. Capsules can be taken at any time of the day.
• EAA (Essential Amino Acids): Complex amino acid additives containing all 9 essential amino acids, including BCAA. EAA can be more effective for muscle growth than BCAA, as they provide the body with all the necessary amino acids for protein synthesis.

3.3. Dosage and reception time BCAA:

The recommended BCAA dosage is 5-20 grams per day, divided into several techniques. The optimal BCAA reception time:

• Before training: Reception of BCAA before training helps to reduce muscle destruction and increase endurance. It is recommended to take 5-10 grams of BCAA 15-30 minutes before training.
• During training: During training, taking BCAA helps maintain the level of amino acids in the blood and prevent muscle destruction. It is recommended to take 5-10 grams of BCAA during training.
• After training: After training, taking BCAA helps to accelerate muscle restoration and stimulate protein synthesis. It is recommended to take 5-10 grams of BCAA immediately after training.
• Between meals: BCAA intake between meals helps maintain the level of amino acids in the blood and prevent catabolism. It is recommended to take 5-10 grams of BCAA between meals.

3.4. BCAA advantages and disadvantages:

BCAA advantages:

• Reducing muscle destruction (catabolism)
• Increase in protein synthesis
• Reducing muscle soreness after training (DOMS)
• Increase in endurance
• Acceleration of muscle recovery

BCAA disadvantages:

• Are not a full -fledged source of protein (do not contain all essential amino acids)
• Can be less effective than EAA (Essential Amino Acids)
• Additional studies are needed to confirm all the advantages

4. Glutamine:

4.1. The role of glutamine in the body:

Glutamine is an amino acid that is the most common in the body. He plays an important role in many processes, including:

• Protein synthesis: Glutamine is the precursor of glutamate, amino acids, which is necessary for the synthesis of protein.
• Immune function: Glutamine is an important source of energy for immune cells, such as lymphocytes and macrophages.
• Maintaining intestinal integrity: Glutamine is the main source of energy for intestinal cells and helps maintain the integrity of the intestinal mucosa.
• Regulation of the acid-base balance: Glutamine helps regulate the acid-base balance in the body.
• Transportation of nitrogen: Glutamine is involved in the transportation of nitrogen between organs and tissues.

During intensive training, the level of glutamine in the body may decrease, which can lead to a decrease in immunity, impaired intestinal function and slowing down muscle restoration.

4.2. The benefits of taking glutamine for athletes:

• Strengthening immunity: Glutamine can help strengthen immunity and reduce the risk of incidence during intense training.
• Improving the work of the intestine: The intake of glutamine can help improve the intestine and reduce the risk of developing irritable intestines (SRK).
• Acceleration of muscle recovery: Glutamine can help accelerate muscle recovery after training.
• Reducing muscle pain: The intake of glutamine can help reduce muscle pain after training (DOMS).
• Increase in glycogen synthesis: Glutamine can help increase glycogen reserves in the muscles, which can improve endurance.

4.3. Dosage and time of intake of glutamine:

The recommended dosage of glutamine is 5-20 grams per day, divided into several tricks. The optimal glutamine intake time:

• After training: The intake of glutamine after training helps to accelerate muscle restoration and strengthen immunity. It is recommended to take 5-10 grams of glutamine immediately after training.
• Before going to bed: The intake of glutamine before bedtime helps to strengthen immunity and improve the intestines. It is recommended to take 5-10 grams of glutamine before bedtime.
• Between meals: The intake of glutamine between meals helps maintain glutamine in the body and strengthen immunity. It is recommended to take 5-10 grams of glutamine between meals.

4.4. Glutamine release forms:

Glutamine is produced in the form of powder, capsules and tablets. Powder is the most common form of release.

5. Beta-Alanine:

5.1. The mechanism of action of beta-alanina:

Beta -Alanin is an amino acid that is involved in the synthesis of carnosine in the muscles. Carnosine is a dipeptide, which consists of beta-alanine and histidine. It acts as a buffer, neutralizing acid in the muscles, which is formed during intense training.

During intense training, the level of lactic acid in the muscles increases, which leads to a decrease in pH (increased acidity). This can lead to fatigue and decrease in performance. Carnosine helps neutralize lactic acid and maintain the optimal pH in the muscles, which allows you to train longer and more intense.

Beta-Alanin is a limiting factor in the synthesis of carnosin. This means that an increase in the level of beta-alanine in the muscles leads to an increase in the synthesis of carnosine.

5.2. Advantages of taking beta-alanine for athletes:

• Increase in endurance: Reception of beta-alanine can help increase endurance and delay the onset of fatigue during intense training.
• Increase in force: Reception of beta-alanine can help increase the strength and power of muscles.
• Increase in muscle mass: Reception of beta-alanine can help increase muscle mass.
• Improving anaerobic performance: Reception of beta-alanine can help improve anaerobic performance, such as sprint and weight lifting.

5.3. Dosage and regimen takes beta-alanine:

The recommended dosage of beta-alanine is 2-5 grams per day, divided into several tricks. To reduce side effects, such as skin tingling (paresthesia), it is recommended to take beta-alanine in small doses (0.8-1 grams) several times a day.

Beta-Alanin can be taken at any time of the day, but it is recommended to take it before training to improve performance.

5.4. Side effects of beta-alanina:

The most common side effect of beta-alanine is a tingling skin (paresthesia). This sensation usually passes after 1-2 hours and is not harmful. Reception of beta-alanine in small doses several times a day can help reduce this side effect.

In rare cases, beta-alanine can cause stomach disorder.

6. Arginine:

6.1. The role of Arginine in the body:

Arginine is an amino acid that plays an important role in many processes, including:

• Nitrogen oxide synthesis (no): Arginine is the predecessor of NO, molecules that expands blood vessels, increasing blood flow and the delivery of oxygen and nutrients to the muscles.
• Synthesis Creatine: Arginine is involved in the synthesis of creatine, substances that plays an important role in the energy exchange of muscles.
• Synthesis of growth hormone (GH): Arginine can stimulate the release of GH, hormone, which contributes to muscle growth and fat burning.
• Immune function: Arginine plays an important role in the immune function.

6.2. Advantages of taking arginine for athletes:

• Enlargement of blood flow: Arginine intake can help increase the blood flow to the muscles, which can improve oxygen and nutrient delivery and increase endurance.
• Increase in force: Arginine intake can help increase the strength and power of muscles.
• Increase in muscle mass: Reception of arginine can help increase muscle mass.
• Improving recovery: Arginine reception can help improve recovery after training.

6.3. Dosage and time of reception of Arginine:

The recommended dosage of Arginine is 3-6 grams per day, divided into several tricks. The optimal reception time of Arginine:

• Before training: Arginine reception before training helps to increase blood flow to the muscles and increase endurance. It is recommended to take 1.5-3 grams of Arginine 30-60 minutes before training.
• Before going to bed: Arginine reception before going to bed may stimulate the release of GH. It is recommended to take 1.5-3 grams of Arginine before bedtime.

6.4. Arginine release forms:

Arginine is available in the form of powder, capsules and tablets. Powder is the most common form of release.

7. HMB (β-gidroxy-β-methylbut):

7.1. HMB action mechanism:

HMB (β-hydroxy-β-methylbutirate) is a metabolite of leucine amino acids. It plays a role in reducing the destruction of muscles (catabolism) and stimulation of protein synthesis.

HMB acts in several ways:

• Reducing protein destruction: HMB helps reduce protein destruction, inhibiting proteolysis, the process of splitting protein in the muscles.
• Increase in protein synthesis: HMB can stimulate protein synthesis by activating the MTOR, a signal path that regulates the protein synthesis.
• Improving recovery: HMB can help improve recovery after training, reducing muscle pain and inflammation.

7.2. Advantages of HMB for athletes:

• Increase in muscle mass: Reception of HMB can help increase muscle mass, especially in novice athletes and elderly people.
• Reducing muscle destruction: Reception of HMB can help reduce muscle destruction during intense training and diet.
• Increase in force: Reception of HMB can help increase the strength and power of muscles.
• Improving recovery: Reception of HMB can help improve recovery after training, reducing muscle pain and inflammation.

7.3. Dosage and mode HMB:

The recommended HMB dosage is 3 grams per day, divided into several techniques. The optimal HMB reception time:

• Before training: Reception of HMB before training helps to reduce muscle destruction and increase endurance. It is recommended to take 1 gram HMB 30-60 minutes before training.
• After training: HMB intake after training helps to improve muscle restoration. It is recommended to take 1 gram HMB immediately after training.
• Between meals: Receiving HMB between meals helps to maintain the HMB level in the body. It is recommended to take 1 gram HMB between meals.

7.4. HMB release forms:

HMB is available in the form of capsules and powder.

8. Vitamin D:

8.1. The role of vitamin D in the body:

Vitamin D is a fat -soluble vitamin that plays an important role in many processes, including:

• Calcium assimilation: Vitamin D is necessary for the absorption of calcium from food, which is important for the health of bones and teeth.
• Immune function: Vitamin D plays a role in the immune function.
• Muscle function: Vitamin D plays a role in muscle function. The low level of vitamin D can lead to muscle weakness.

8.2. Advantages of taking vitamin D for athletes:

• Increase in force: The intake of vitamin D can help increase the strength and power of muscles, especially in people with vitamin D.
• Improving recovery: Vitamin D intake can help improve recovery after training.
• Strengthening bones: Vitamin D helps strengthen the bones, which is important to prevent injuries.
• Improvement of immunity: Vitamin D plays a role in immune function, which can help reduce the risk of incidence.

8.3. Dosage and reception mode of vitamin D:

The recommended dosage of vitamin D depends on the level of vitamin D in the blood. To maintain the optimal level of vitamin D in the blood, it is recommended to take 1000-5000 IU (international units) of vitamin D per day. People with vitamin D deficiency may require a higher dose of vitamin D.

Vitamin D is best absorbed with food containing fats.

8.4. Sources of vitamin D:

Vitamin D can be obtained from the following sources:

• Sunlight: The body synthesizes vitamin D under the influence of sunlight.
• Food: Bold fish (salmon, tuna, mackerel), egg yolk, enriched products (milk, juices, flakes).
• Supplements: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D.

9. Zinc:

9.1. The role of zinc in the body:

Zinc is a trace element that plays an important role in many processes, including:

• Protein synthesis: Zinc is necessary for protein synthesis.
• Immune function: Zinc plays a role in immune function.
• Growth and development: Zinc is necessary for growth and development.
• Wound healing: Zinc helps wound healing.
• Testosterone: Zinc is involved in the development of testosterone.

9.2. Advantages of zinc reception for athletes:

• Increase in testosterone levels: Taking zinc can help increase the level of testosterone, especially in people with zinc deficiency.
• Increase in force: Taking zinc can help increase the strength and power of muscles.
• Improving recovery: Taking zinc can help improve recovery after training.
• Strengthening immunity: Zinc plays a role in immune function, which can help reduce the risk of incidence.

9.3. Dosage and zinc reception mode:

The recommended zinc dosage is 15-30 mg per day. Zinc is best absorbed with food. Taking zinc on an empty stomach can cause an disorder of the stomach.

9.4. Sources of zinc:

Zinc can be obtained from the following sources:

• Food: Red meat, poultry, seafood, legumes, nuts, seeds.
• Supplements: Zinc gluconate, zinc picolinate, zinc citrate.

10. Magnesium:

10.1. The role of magnesium in the body:

Magnesium is a mineral that plays an important role in many processes, including:

• Muscle function: Magnesium is necessary for muscle function, including muscle contraction and relaxation.
• Nervous function: Magnesium is necessary for nervous function.
• Energy exchange: Magnesium is involved in energy exchange.
• Protein synthesis: Magnesium is necessary for protein synthesis.
• Regulation of blood sugar: Magnesium plays a role in the regulation of blood sugar.

10.2. Advantages of Magnesium acceptance for athletes:

• Improving muscle function: Magnesium intake can help improve muscle function, including muscle contraction and relaxation.
• Reducing muscle seizures: Magnesium intake can help reduce muscle cramps.
• Improvement: Magnesium intake can help improve sleep.
• Energy increase: Magnesium intake can help increase energy.
• Improving recovery: Reception of magnesium can help improve recovery after training.

10.3. Magnesium dosage and reception mode:

The recommended magnesium dosage is 400-800 mg per day. Magnesium is best absorbed with food. Taking high doses of magnesium can cause diarrhea.

10.4. Sources of magnesium:

Magnesium can be obtained from the following sources:

• Food: Green sheet vegetables, nuts, seeds, whole grains, legumes.
• Supplements: Magnesium citrate, magnesium glycinate, magnesium oxide.

It is important to note:

Before taking any dietary supplements, it is recommended to consult a doctor or a qualified sports nutritionist. Individual needs and characteristics of the body can affect the effectiveness and safety of various additives. Always follow the recommendations for the dosage indicated on the packaging of the product, and do not exceed them. Bades should not replace full and balanced diet.