Dietary supplement to increase muscle mass and strength in men

Dietary supplement to increase muscle mass and strength in men: detailed guide

Section 1: Understanding the biology of muscle growth and strength

1. Muscular hypertrophy mechanisms:

   • Mechanical stress: It is a key incentive for muscle growth. It occurs during training with weights, when the muscles overcome resistance. This voltage damages muscle fibers at a microscopic level, launching the processes of recovery and adaptation.
   • Metabolic stress: The accumulation of metabolites, such as lactate, during intensive exercises also contributes to hypertrophy. Metabolic stress activates signal paths that stimulate protein synthesis and muscle growth.
   • Muscle damage: Microtraumas that arise as a result of intense exercises stimulate an inflammatory response, which helps the restoration and growth of muscles.
   • Protein synthesis: The process of building new muscle proteins. Depends on the amino acid pool coming from food, and the hormonal background.
   • Nitrogen balance: The state when the protein consumption is equal to or exceeds its decay. A positive nitrogen balance is necessary for muscle growth.

2. The role of hormones in muscle growth:

   • Testosterone: The main male sex hormone, which plays a key role in muscle growth, increase strength and libido. It stimulates the synthesis of protein, increases nitrogen retention and suppress catabolism.
   • Hormone growth (GH): Stimulates the growth of bones, cartilage and muscles. Increases protein synthesis and mobilizes fatty acids for use as energy.
   • Insulin-like growth factor-1 (IGF-1): He is the mediator of the growth of the growth hormone. It stimulates the growth of cells and tissues, including muscle.
   • Cortisol: The stress hormone that can suppress muscle growth and promote catabolism, especially with chronically high levels.
   • Insulin: Anabolic hormone that promotes the transport of amino acids and glucose into muscle cells. It is important for recovery after training.

3. Factors affecting force:

   • Nervous-muscle adaptation: Improving the coordination and efficiency of muscle function. Includes an increase in the number of activated muscle fibers and an improvement in synchronization of their reduction.
   • Muscle size: Large muscles are usually stronger.
   • Composition of muscle fibers: The type of muscle fibers (fast or slow) affects the ability to develop strength and speed.
   • Genetics: A genetic predisposition plays an important role in determining the potential of strength and muscle mass.
   • Age: With age, a decrease in muscle mass and strength (sarcopenia) occurs.
   • Nutrition: Adequate consumption of protein, carbohydrates and fats is necessary to maintain and increase strength.

Section 2: Key dietary supplement to increase muscle mass and strength

1. Protein:

   • Wastein protein: It is quickly absorbed, provides the body with the necessary amino acids for the synthesis of protein after training. There are various forms: concentrate, isolate and hydrolyzate.
   • Casein: Slowly absorbed, providing long -term receipt of amino acids, especially during sleep.
   • Soy protein: A plant source of protein containing all the necessary amino acids. Suitable for vegetarians and vegan.
   • Egg protein: A high -quality source of protein with an excellent amino acid profile.
   • Protein mixtures: Combine various sources of protein to ensure the rapid and slow release of amino acids.
   • Dosage recommendations: 1.6-2.2 grams of protein per kilogram of body weight per day, distributed into several meals.

2. Creatine:

   • The mechanism of action: Increases phosphocratin reserves in the muscles, which allows you to quickly regenerate ATP (the main source of energy for muscle contractions).
   • Advantages: Increasing strength, power and muscle mass. Improving performance during high -intensity exercises.
   • Types of creatine: Monohydrate creatine (the most studied and effective form), ethyl ether of creatine, hydrochloride creatine.
   • Loading phase (optional): 20 grams per day, divided into 4 doses, within 5-7 days.
   • Supporting dose: 3-5 grams per day.
   • Side effects: Rarely found, but may include water retention, discomfort in the abdomen.

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

   • Composition: Laicin, isoleykin and Valin.
   • The mechanism of action: They stimulate protein synthesis, reduce muscle destruction and reduce fatigue.
   • Advantages: Acceleration of recovery after training, a decrease in muscle pain.
   • Dosage recommendations: 5-10 grams before, during or after training.
   • BCAA ratio: The most common ratio of leucine, isolacin and valine is 2: 1: 1.

4. Beta-Alanine:

   • The mechanism of action: Increases the level of carnosine in the muscles, which is a buffer for lactic acid.
   • Advantages: Improving endurance during high -intensity exercises, increasing muscle strength and power.
   • Dosage recommendations: 2-5 grams per day, divided into several tricks.
   • Side effects: Paresthesia (tingling of the skin), which usually passes in a few minutes.

5. Citrullin Malat:

   • The mechanism of action: Improves blood flow, increases nitrogen oxide (no) and helps to remove ammonia from the body.
   • Advantages: Improving endurance, decreased muscle pain and increased performance.
   • Dosage recommendations: 6-8 grams before training.

6. HMB (β-gidroxy-β-methylbut):

   • The mechanism of action: Metabolite Leucine, which helps to reduce muscle destruction and stimulates the synthesis of protein.
   • Advantages: An increase in muscle mass and strength, especially in beginners. Acceleration of recovery after training.
   • Dosage recommendations: 3 grams per day, divided into 3 doses.

7. Vitamin D:

   • Role: It is important for the health of bones, the immune system and muscle function. It can affect the synthesis of protein and strength.
   • Dosage recommendations: Depends on the level of vitamin D in the blood. It is usually recommended 2000-5000 IU per day, especially in winter.

8. Omega-3 fatty acids:

   • Role: They have anti -inflammatory properties, help improve blood flow and can affect protein synthesis.
   • Dosage recommendations: 1-3 grams EPA and DHA per day.

9. ZMA (zinc, magnesium, vitamin B6):

   • Role: Zinc and magnesium are important for various metabolic processes, including protein synthesis and hormonal balance. Vitamin B6 is involved in amino acid metabolism.
   • Advantages: Improving sleep, restoration and hormonal balance.
   • Dosage recommendations: Follow the instructions on the packaging. Take before bedtime.

10. Caffeine:

    • The mechanism of action: The stimulator of the central nervous system improves concentration, reduces fatigue and increases endurance.
    • Advantages: Improving performance during training, increasing strength and power.
    • Dosage recommendations: 1.5-3 mg per kilogram of body weight 30-60 minutes before training.
    • Side effects: Insomnia, anxiety, rapid heartbeat.

Section 3: Proper nutrition for muscle growth and strength

1. Protein:

   • Meaning: Basic building material for muscles.
   • Sources: Meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.
   • Recommendations: 1.6-2.2 grams of protein per kilogram of body weight per day.

2. Carbohydrates:

   • Meaning: The main source of energy for training and recovery.
   • Sources: Whole grain products, fruits, vegetables, starchy vegetables.
   • Recommendations: Depend on the level of activity and goals. It is usually recommended 4-5 grams of carbohydrates per kilogram of body weight per day.

3. Fat:

   • Meaning: Important for hormonal balance, cell health and assimilation of fat -soluble vitamins.
   • Sources: Avocado, nuts, seeds, olive oil, oily fish.
   • Recommendations: 20-30% of the total number of calories.

4. Vitamins and minerals:

   • Meaning: It is necessary for various metabolic processes, including protein synthesis and muscle function.
   • Sources: Fruits, vegetables, whole grain products.
   • Recommendations: A balanced diet rich in vitamins and minerals. If necessary, taking polyvitamin complexes.

5. Hydration:

   • Meaning: Water is necessary for all physiological processes, including muscle function.
   • Recommendations: Drink enough water during the day, especially during and after training.

6. Examples of balanced meals:

   • Breakfast: Oatmeal with fruits and nuts, fried eggs with vegetables, protein cocktail.
   • Dinner: Chicken breast with brown rice and vegetables, salmon with a movie and salad, lentil soup with whole grain bread.
   • Dinner: A steak with potatoes and vegetables, a turkey with buckwheat and broccoli, tofu with vegetables and rice.
   • Snacks: Fruits, nuts, yogurt, protein bars.

Section 4: Training programs to increase muscle mass and strength

1. Basic principles of training:

   • Progressive overload: Gradual increase in weight, number of repetitions or approaches.
   • Variety: Vary exercises, angles and training methods to stimulate muscle growth.
   • Recovery: Give the muscles the time to restore between training.
   • Technique: The correct technique of performing exercises reduces the risk of injuries and increases the efficiency of training.
   • Regularity: Train regularly to achieve results.

2. Types of training:

   • Exhausting training: The main type of training to increase muscle mass and strength.
   • Cardiocation: Important to the health of the cardiovascular system and the burning of calories.
   • High -intensity interval training (HIIT): Effective for burning fat and improve endurance.
   • Crossfit: Combines strength training, cardio training and gymnastics.

3. Examples of training programs:

   • Training for beginners:
     • Day 1: Breast and triceps (bench press, push -ups, extension on triceps)
     • Day 2: Back and Biceps (pull -ups, rod of a rod in a slope, bent to biceps)
     • Day 3: Legs and shoulders (squats, bench presses, bench press standing, swinging dumbbells to the sides)
   • Training for advanced:
     • Separation into muscle groups (for example, chest/back, legs/shoulders, arms)
     • Using more complex exercises (for example, deadlift, squats with a bar on the back)
     • Inclusion of various training methods (for example, drops, super sites)

4. Recommendations on the number of repetitions and approaches:

   • Hypertrophy (muscle growth): 8-12 repetitions, 3-4 approaches.
   • Power: 1-5 repetitions, 3-5 approaches.
   • Endurance: 15-20 repetitions, 2-3 approaches.

5. The importance of rest and recovery:

   • Dream: At least 7-8 hours a day.
   • Active rest: Easy exercises or stretching during rest days.
   • Massage: Promotes muscle relaxation and improving blood flow.

Section 5: Factors affecting the effectiveness of dietary supplements

1. Individual characteristics of the body:

   • Genetics: A genetic predisposition can affect susceptibility to dietary supplements.
   • Age: With age, metabolism slows down, which can affect the assimilation of dietary supplements.
   • Health status: The presence of diseases can affect the effectiveness and safety of dietary supplements.
   • Microbiotic intestinal: The composition of the intestinal microbiots can affect the assimilation and metabolism of dietary supplements.

2. Quality of dietary supplements:

   • Manufacturer: Choose dietary supplements from famous and reliable manufacturers.
   • Composition: Carefully study the composition of Bad to make sure that there are no harmful ingredients.
   • Certification: Make sure the dietary supplement is certified by independent organizations.

3. Dosage and reception mode:

   • Follow the instructions: Strictly follow the recommendations for the dosage and the reception mode indicated on the packaging.
   • Individual tolerance: Start with small doses to evaluate the individual tolerance of dietary supplements.

4. Combination of dietary supplements:

   • Interaction: Some dietary supplements can interact with each other, enhancing or weakening the effect.
   • Consultation with a specialist: Consult a doctor or nutritionist before the simultaneous administration of several dietary supplements.

5. Interaction with drugs:

   • Inform the doctor: Be sure to inform the doctor about the intake of dietary supplements, especially if you take medications.
   • Risk: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects.

6. Nutrition and lifestyle:

   • Balanced diet: The dietary supplement will not replace a balanced diet.
   • Regular training: Bades are most effective in combination with regular training.
   • Healthy lifestyle: Refusal of smoking, moderate alcohol consumption and sufficient sleep are important to achieve results.

Section 6: Potential risks and side effects of dietary supplements

1. Downstable dietary supplements:

   • Fakes: The dietary supplement market is flooded with fakes that may contain harmful or prohibited substances.
   • Inaccurate information: Some manufacturers may provide false information about the composition and efficiency of dietary supplements.

2. Side effects:

   • Individual intolerance: Some people may have side effects, such as allergic reactions, digestive disorders or headaches.
   • Interaction with drugs: Bades can interact with drugs by changing their effectiveness or causing side effects.
   • Overdose: Exceeding the recommended dose can lead to undesirable consequences.

3. Influence on the hormonal background:

   • Testosterone: Some dietary supplements can affect the level of testosterone, which can lead to undesirable side effects.
   • Estrogen: Some dietary supplements can have estrogen activity, which can be undesirable for men.

4. Influence on the work of the kidneys and liver:

   • Load: Some dietary supplements can create an additional load on the kidneys and liver.
   • Toxicity: In rare cases, dietary supplements can be toxic to the liver.

5. Pollution by prohibited substances:

   • Sports: Athletes should be especially careful when choosing dietary supplements, as some of them may contain prohibited substances leading to disqualification.

6. Psychological dependence:

   • Placebo effect: Some people may experience psychological dependence on dietary supplements, believing that they will not be able to achieve results without their use.

Section 7: Alternative approaches to an increase in muscle mass and strength

1. Proper nutrition:

   • Basis: A balanced diet rich in protein, carbohydrates and fats is the basis for muscle growth and strength.
   • Accent on natural products: Give preference to natural products such as meat, poultry, fish, eggs, dairy products, fruits, vegetables and whole grain products.

2. Regular training:

   • Progressive overload: Gradually increase the weight, the number of repetitions or approaches.
   • Variety: Vary exercises, angles and training methods.
   • Technique: The correct technique of performing exercises reduces the risk of injuries and increases the efficiency of training.

3. Sleep and recovery:

   • Dream: At least 7-8 hours a day.
   • Active rest: Easy exercises or stretching during rest days.
   • Massage: Promotes muscle relaxation and improving blood flow.

4. Stress management:

   • Cortisol: Chronic stress can lead to an increase in the level of cortisol, which inhibits muscle growth.
   • Methods: Use stress control methods such as meditation, yoga or breathing exercises.

5. Optimization of the hormonal background:

   • Healthy lifestyle: Support a healthy lifestyle, including proper nutrition, regular training and sufficient sleep, to optimize the hormonal background.
   • Consultation with a doctor: If necessary, consult your doctor to assess the hormonal background and prescribe the appropriate treatment.

6. Natural additives (with caution):

   • Herbs and spices: Some herbs and spices, such as ginseng, ginger and turmeric, can have a positive effect on muscle growth and strength.
   • Consultation with a specialist: Consult a doctor or nutritionist before using natural additives.

Section 8: Recommendations for the choice and use of dietary supplements

1. Define your goals:

   • Muscle growth: If your goal is an increase in muscle mass, choose dietary supplements that contribute to the synthesis of protein and a decrease in muscle destruction.
   • Power: If your goal is an increase in strength, choose dietary supplements that improve neuromuscular adaptation and energy exchange.

2. Consult with a specialist:

   • Doctor or nutritionist: Consult a doctor or nutritionist before starting dietary supplements to make sure of their safety and effectiveness for you.
   • Assessment of health: The specialist will appreciate your health status and take into account your individual characteristics when choosing dietary supplements.

3. Choose high -quality dietary supplements:

   • Manufacturer: Choose dietary supplements from famous and reliable manufacturers.
   • Composition: Carefully study the composition of Bad to make sure that there are no harmful ingredients.
   • Certification: Make sure the dietary supplement is certified by independent organizations.

4. Follow the instructions:

   • Dosage and reception mode: Strictly follow the recommendations for the dosage and the reception mode indicated on the packaging.
   • Individual tolerance: Start with small doses to evaluate the individual tolerance of dietary supplements.

5. Track the results:

   • Weight, strength, muscle volume: Track the changes in the weight, strength and volume of muscles.
   • Self -esteem: Pay attention to your well -being and any side effects.

6. Be realistic:

   • Bades are not a magic tablet: Bades will not replace proper nutrition and regular training.
   • Individual results: Results from the reception of dietary supplements may differ in different people.

Section 9: Myths and errors about dietary supplements to increase muscle mass and strength

1. Myth: Bads replace proper nutrition and training.

   • Reality: Bades are only an addition to proper nutrition and regular training. They cannot replace a balanced diet and physical activity.

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

   • Reality: Reception of a large number of dietary supplements does not guarantee the best results and may even be harmful to health. It is important to observe the recommended dosages and not take several dietary supplements without consulting with a specialist at the same time.

3. Myth: All dietary supplements are safe.

   • Reality: Not all dietary supplements are safe. Some of them may contain harmful or prohibited substances, cause side effects or interact with drugs.

4. Myth: Dietary supplements give an instant result.

   • Reality: Bad do not give an instant result. To achieve noticeable changes, time, proper nutrition, regular training and sufficient sleep are necessary.

5. Myth: All dietary supplements are effective for everyone.

   • Reality: The effectiveness of dietary supplements may differ in different people depending on genetics, age, state of health, nutrition and lifestyle.

6. Myth: Bades are necessary to achieve sports results.

   • Reality: Many athletes achieve excellent results without the use of dietary supplements. Proper nutrition, regular training, sufficient sleep and competent training plan are key success factors. Bades can be useful, but are not mandatory.

Section 10: Legislation and regulation of dietary supplements

1. Daistry definition:

   • Food additives: Bades are food additives that are designed to supplement the diet and provide the body with the necessary nutrients.
   • No medication: Bades are not drugs and are not intended for the treatment of diseases.

2. Regulation:

   • Legislation: The production and sale of dietary supplements is regulated by the legislation of each country.
   • Quality control: Quality control of dietary supplements can be carried out by state bodies or independent organizations.

3. Requirements for manufacturers:

   • Registration: Dad manufacturers must register their products in the prescribed manner.
   • Marking: Bades must have a clear and understandable marking containing information about the composition, dosage, contraindications and shelf life.
   • Quality: Manufacturers must ensure that the dietary supplement compliance with safety and quality requirements.

4. Responsibility:

   • Manufacturers: Manufacturers are responsible for the safety and quality of their products.
   • Sellers: Sellers are responsible for the reliability of information about dietary supplements and for compliance with the rules of their sale.

5. Consumer rights:

   • Information: Consumers are entitled to receive complete and reliable information about dietary supplements.
   • Safety: Consumers are entitled to safety of dietary supplements.
   • Return: Consumers have the right to return low -quality dietary supplements.

Section 11: The future of dietary supplement to increase muscle mass and strength

1. Personalized nutrition:

   • Genetic tests: The development of genetic tests will more accurately determine the individual needs of the body in nutrients and select dietary supplements taking into account the genetic characteristics.
   • Microbiota: The study of intestinal microbiots will allow to develop dietary supplements that improve the absorption of nutrients and maintain intestinal health.

2. New ingredients:

   • Research: Studies of new ingredients continue that can help increase muscle mass and strength, improve recovery and increase endurance.
   • Peptides: Peptides are short amino acid chains that can have a powerful effect on muscle growth and recovery.

3. Improved production technologies:

   • Nanotechnology: Nanotechnologies can be used to improve dietary supplements and increase their effectiveness.
   • Liposomes: Liposomes are microscopic spheres that can deliver dietary supplements directly to muscle cells.

4. More stringent safety requirements and quality:

   • Regulation: It is expected that the requirements for safety and the quality of dietary supplements will become more and more strict, which will protect consumers from poor -quality products.
   • Certification: Independent organizations will play an increasingly important role in the certification of dietary supplements and control their quality.

5. Integration with technology:

   • Applications: Applications are being developed that will help users track their progress, plan food and training, as well as choose suitable dietary supplements.
   • Wearable devices: Wearable devices can monitor physical activity, sleep and other parameters that are important to achieve sports results.