TOP dietary supplements for recruiting muscle mass athletes - Yes Global продукция

TOP Badov for recruiting muscle mass athletes: Complete leadership

Chapter 1: Understanding the basics of muscle growth and the role of dietary supplements

A set of muscle mass, or hypertrophy, is a complex physiological process that requires a balanced approach, including proper nutrition, adequate physical activity and sufficient rest. Bades (biologically active additives) can play an auxiliary role, optimizing certain aspects of this process, but they are not a miraculous solution and do not replace the basic principles.

1.1. Hypertrophy mechanisms:

Mechanical stress: The main incentive for muscle growth. It occurs when weighting and causes microsyas of muscle fibers.
Metabolic stress: The accumulation of metabolites (for example, lactate) in the muscles during training. Stimulates the release of anabolic hormones.
Muscle damage: Micro extensions of muscle fibers that occur during intensive training. Launch recovery and growth processes.

1.2. The role of nutrition in muscle growth:

Protein: Basic building material for muscles. It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight per day.
Carbohydrates: The main source of energy for training. Help restore glycogen reserves in the muscles.
Fat: It is necessary for the production of hormones and maintaining overall health.

1.3. The importance of rest and recovery:

Dream: During sleep, there is an active restoration and growth of muscles. It is recommended to sleep 7-9 hours a day.
Active recovery: Light physical activity (for example, walking, swimming) helps to improve blood circulation and accelerate muscle restoration.
Stress management: Chronic stress can negatively affect muscle growth. It is important to find stress control methods (for example, meditation, yoga).

1.4. Bades: Auxiliary tools:

Bad can help:

Improve recovery after training.
Increase protein synthesis.
Increase energy and endurance.
Optimize hormonal balance.
Fill the deficiency of nutrients.

It is important to understand that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, genetics, diet and training regime.

Chapter 2: Creatine: Gold Standard for a set of muscle mass

Creatine is one of the most studied and effective dietary supplements to increase strength and muscle mass.

2.1. Mechanism Actions Creatine:

Increase in phosphocratin reserves: Creatine increases the reserves of phosphocratin in the muscles, which is used to rapidly restore ATP (adenosine triphosphate) – the main source of energy for muscle contractions.
Increased strength and power: Due to the increase in the reserves of phosphocratin, creatine allows you to perform more work over short periods of time, which leads to an increase in strength and power.
Increase in cell volume: Creatine helps to keep water in muscle cells, which leads to an increase in their volume and stimulates the synthesis of protein.
Reducing the level of myostatin: Mystatin is a protein that inhibits muscle growth. Creatine can reduce the level of myostatin, thereby contributing to muscle growth.

2.2. Forms of creatine:

Creatine Monogidrate: The most common and affordable form of creatine. Efficiency has been proven by numerous studies.
Creatine Ethyl ether: It was claimed that it was better absorbed, but the studies did not confirm this. Less effective than creatine monohydrate.
Creatine Hydrochloride (HCL): It is better to solve in water, which can reduce the risk of disorders of the gastrointestinal tract. Additional studies are required to confirm the advantages.
Creatine Malat: Contains apple acid that can improve endurance.
Creatine Nitrate: Contains nitrates that can improve blood flow and oxygen delivery to the muscles.

2.3. Dosage creatine:

Download phase (optional): 20 grams per day, divided into 4 doses, within 5-7 days.
Supporting dose: 3-5 grams per day.

2.4. Side effects of creatine:

Water delay: The most common side effect.
Disorders of the gastrointestinal tract (rarely): It can be reduced using creatine hydrochloride or reducing the dosage.
Convulsions (rarely): Associated with dehydration.

2.5. Who is recommended to take creatine:

Athletes engaged in power sports (heavy athletics, bodybuilding, powerlifting).
Athletes engaged in sports requiring high power and speed (sprint, jumping).
People who want to increase strength and muscle mass.

Chapter 3: Protein: Basic building material for muscles

Protein is a vital macronutricient necessary for the growth and restoration of muscles. Protein -based dietary supplements provide a convenient and effective way to increase protein consumption.

3.1. Types of protein:

Wastein protein:
- Wastein serum concentrate: Contains 70-80% protein. More affordable, but contains more fats and carbohydrates.
- Wasteen protein isolate: Contains 90% or more protein. Less fat and carbohydrates, suitable for people with lactose intolerance.
- Hydrolysis of serum protein: Protein partially split into peptides. It is absorbed faster, but more expensive.
Casein: Slowly absorbed protein, ideal for admission before bedtime. Provides prolonged intake of amino acids in the muscles.
Soy protein: Plant protein contains all essential amino acids. Suitable for vegetarians and vegan.
Egg protein: High -quality protein with a good amino acid profile.
Rice protein: Plant protein does not contain gluten.
Pea protein: Plant protein, rich in amino acid lysine.

3.2. When to take protein:

After training: For restoration and growth of muscles.
Between meals: To maintain a constant level of amino acids in the blood.
Before going to bed (casein): To prevent muscle destruction during sleep.

3.3. Protein dosage:

It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight per day. The dosage of protein from dietary supplements depends on individual needs and diet.

3.4. Protein advantages:

Increase in muscle mass: It provides the body with the necessary amino acids for the synthesis of protein.
Recovery after training: Accelerates muscle restoration after intense training.
Improvement of satiety: Protein helps to control the appetite and reduces the craving for sweets.
Strengthening immunity: Protein is necessary for the production of antibodies and other components of the immune system.

3.5. How to choose a protein:

Protein content: Pay attention to the percentage of protein in the product.
Amino acid profile: Make sure that protein contains all essential amino acids.
Taste and solubility: Choose a protein that you like to taste and dissolves well in water or milk.
Price: Compare the prices of various brands and types of protein.

Chapter 4: BCAA: Amino acids with an extensive chain for recovery and growth

BCAA (Branced-Chain Amino Acids) is amino acids with an extensive chain, including leicin, isolacin and valin. They play an important role in protein synthesis and muscle restoration.

4.1. BCAA mechanism:

Protein synthesis stimulation: Leucin is a key amino acid that stimulates the synthesis of protein and promotes muscle growth.
Reduced muscle destruction: BCAA help prevent muscle destruction during intense training.
Reducing fatigue: BCAA can reduce fatigue and improve endurance during training.
Acceleration of recovery: BCAA help accelerate muscle restoration after training.

4.2. When to take BCAA:

Before training: To prevent muscle destruction.
During training: To reduce fatigue and improve endurance.
After training: To stimulate protein synthesis and accelerate recovery.
Between meals: To maintain a constant level of amino acids in the blood.

4.3. BCAA dosage:

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

4.4. BCAA advantages:

Increase in muscle mass: They stimulate protein synthesis and contribute to muscle growth.
Acceleration of recovery: Help to accelerate muscle restoration after training.
Reducing fatigue: They can reduce fatigue and improve endurance.
Reduced muscle pain: Help reduce muscle pain after training.

4.5. Who is recommended to accept BCAA:

Athletes engaged in intensive training.
People who want to increase muscle mass and accelerate recovery.
Vegetarians and vegans who may experience BCAA.

Chapter 5: Glutamine: restoration and support of immunity

Glutamin is an amino acid that plays an important role in muscle restoration, support for immunity and intestinal function.

5.1. Glutamin action mechanism:

Muscle restoration: Glutamine helps restore glycogen reserves in the muscles and reduce muscle pain after training.
Immunity support: Glutamine is an important source of energy for immune cells and helps strengthen the immune system.
Intestinal functioning: Glutamine helps maintain the health of the intestinal mucosa and improves digestion.
Reducing catabolism: Glutamine can help reduce catabolism (muscle destruction) during intense training and stress.

5.2. When to take glutamine:

After training: To restore muscles and replenish glycogen reserves.
Before going to bed: To support immunity and reduce catabolism.
During illness: To strengthen the immune system.

5.3. Glutamine dosage:

The recommended dosage of glutamine is 5-15 grams per day, divided into several tricks.

5.4. Advantages of glutamine:

Acceleration of recovery: Helps to accelerate muscle restoration after training.
Strengthening immunity: Supports the immune system and reduces the risk of diseases.
Improving digestion: Supports the health of the intestinal mucosa and improves digestion.
Reducing catabolism: Helps reduce muscle destruction.

5.5. Who is recommended to take glutamine:

Athletes engaged in intensive training.
People experiencing stress or sick.
People with digestive problems.

Chapter 6: Beta-Alanin: Increase in endurance and strength

Beta-Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine acts as a buffer, neutralizing acid, which accumulates in the muscles during intense training.

6.1. The mechanism of action of beta-alanina:

Increase in the level of carnosin: Beta-Alanin is the predecessor of Carnosine, who accumulates in the muscles.
A acid neutralization: Carnosine neutralizes acid (lactate), which accumulates in the muscles during intense training.
Increase in endurance: Due to the neutralization of acid, beta-alanine allows you to train longer and more intense.
Increase in force: Beta-Alanin can improve strength indicators by increasing endurance.

6.2. When to take beta-alanine:

Daily: Beta-Alanin should be taken daily to increase the level of carnosine in the muscles.
Separate the dose: To reduce side effects, such as tingling, the dose should be divided into several techniques.

6.3. Dosage Beta-Alanine:

The recommended dosage of beta-alanine is 2-5 grams per day, divided into several tricks.

6.4. Side effects of beta-alanina:

Tingling (paresthesia): The most common side effect. Hasteful and passes after a while. It can be reduced by dividing the dose into several doses.

6.5. Beta-allain advantages:

Increase in endurance: Allows you to train longer and more intense.
Increase in force: Can improve strength indicators.
Improving performance: Increases productivity in anaerobic sports.

6.6. Who is recommended to take beta-alanine:

Athletes engaged in sports requiring high intensity (sprint, swimming, crossfit).
People who want to improve endurance and strength indicators.

Chapter 7: HMB: Prevention of muscle destruction and acceleration of recovery

HMB (beta-hydroxy beta-methylbutirate) is a metabolite of leucine amino acids. It helps prevent muscle destruction and accelerate recovery after training.

7.1. HMB action mechanism:

Reduced muscle destruction: HMB helps prevent muscle destruction, especially during intense training and diet.
Acceleration of recovery: HMB can accelerate muscle restoration after training.
Protein synthesis stimulation: Some studies show that HMB can stimulate protein synthesis.

7.2. When to take HMB:

Before training: To prevent muscle destruction.
After training: To accelerate recovery.
Daily: To maintain a constant level of HMB in the blood.

7.3. HMB dosage:

The recommended HMB dosage is 3 grams per day, divided into several techniques.

7.4. Advantages HMB:

Reduced muscle destruction: Helps prevent muscle destruction.
Acceleration of recovery: It can accelerate muscle restoration after training.
Increase in muscle mass (in certain conditions): It can help increase muscle mass in untrained people or during a diet.

7.5. Who is recommended to take HMB:

Athletes engaged in intensive training.
People on a diet.
Elderly people to prevent muscle loss.

Chapter 8: Vitamin D: The importance of muscle health and hormonal balance

Vitamin D is a fat -soluble vitamin that plays an important role in the health of bones, muscles and the immune system. It also affects the hormonal balance, including testosterone levels.

8.1. Vitamin D action mechanism:

Bone health: Vitamin D is necessary for the absorption of calcium, which is important for the health of bones.
Muscle health: Vitamin D affects muscle function and can improve strength and endurance.
Immune system: Vitamin D supports the immune system and reduces the risk of diseases.
Hormonal balance: Vitamin D can affect the level of testosterone, an important hormone for muscle growth.

8.2. When to take vitamin D:

Daily: Vitamin D should be taken daily, especially in the winter months, when there is little sunlight.
With fatty foods: Vitamin D is better absorbed with fatty foods.

8.3. Vitamin D dosage:

The recommended dosage of vitamin D is 2000-5000 IU per day. The dosage can vary depending on the individual needs and the level of vitamin D in the blood.

8.4. Advantages of vitamin D:

Bone health: Strengthens the bones and reduces the risk of osteoporosis.
Muscle health: Improves muscle function and can improve strength and endurance.
Strengthening immunity: Supports the immune system and reduces the risk of diseases.
Hormonal balance support: It can affect the level of testosterone.

8.5. Who is recommended to take vitamin D:

People living in regions with a lack of sunlight.
People with dark skin.
Older people.
People with diseases affecting the assimilation of vitamin D.

Chapter 9: omega-3 fatty acids: health support and decrease in inflammation

Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in the health of the heart, brain and joints. They also have anti -inflammatory properties.

9.1. The mechanism of action of omega-3 fatty acids:

Heart of heart: Omega-3 fatty acids reduce blood triglycerides, improve blood vessels and reduce the risk of heart disease.
Brain health: Omega-3 fatty acids are important for the functioning of the brain and can improve memory and cognitive functions.
Joint health: Omega-3 fatty acids have anti-inflammatory properties and can help reduce pain and inflammation in the joints.
Muscle restoration: Omega-3 fatty acids can help accelerate muscle restoration after training by reducing inflammation.

9.2. When to take omega-3 fatty acids:

Daily: Omega-3 fatty acids should be taken daily to maintain health.
With fatty foods: Omega-3 fatty acids are better absorbed with fatty foods.

9.3. Omega-3 dosage of fatty acids:

The recommended dosage of omega-3 fatty acids is 1-3 grams per day. Dosage can vary depending on individual needs and goals.

9.4. Advantages of omega-3 fatty acids:

Heart of heart: Reduce the risk of heart disease.
Brain health: Improve memory and cognitive functions.
Joint health: Reduce pain and inflammation in the joints.
Acceleration of recovery: Help to accelerate muscle restoration after training.

9.5. To whom it is recommended to take omega-3 fatty acids:

All people to maintain health.
People with cardiovascular diseases.
People with arthritis.
Athletes to accelerate recovery.

Chapter 10: Multivitamins and minerals: providing the required amount of nutrients

Multivitamins and minerals are complex additives that contain various vitamins and minerals necessary for maintaining health and normal functioning of the body.

10.1. The role of vitamins and minerals in muscle growth:

B vitamins B: Important for the metabolism of energy and protein synthesis.
Vitamin C: The antioxidant protects cells from damage and supports immunity.
Vitamin E: Antioxidant, protects the cells from damage.
Magnesium: It is necessary for muscle contraction and protein synthesis.
Zinc: It is important for the production of testosterone and immune function.
Iron: It is necessary to transfer oxygen to the muscles.

10.2. When to take multivitamins and minerals:

Daily: Multivitamins and minerals should be taken daily to ensure the required amount of nutrients.
With food: Multivitamins and minerals are better absorbed with food.

10.3. Dosage of multivitamins and minerals:

Follow the instructions on the packaging. It is important not to exceed the recommended dosage.

10.4. Advantages of multivitamins and minerals:

Providing the required amount of nutrients: Help replenish the deficiency of vitamins and minerals.
Health support: Support the health of bones, muscles, immune systems and other organs and systems.
Improving performance: They can improve performance by providing the body with the necessary nutrients.

10.5. Who is recommended to take multivitamins and minerals:

People with an unbalanced diet.
Athletes engaged in intensive training.
People with diseases affecting the absorption of nutrients.

Chapter 11: Other potentially useful dietary supplements for recruiting muscle mass

In addition to the above, there are other dietary supplements that can be useful for recruiting muscle mass, although their effectiveness can be less proven:

TRIBULUS TERRSTIS: It is claimed that it increases the level of testosterone, but studies do not confirm this.
D-asparaginic acid (DAA): It can temporarily increase the level of testosterone, but the effect is usually short -term.
Arginine: It can improve blood flow and the delivery of nutrients to the muscles, but the studies are contradictory.
Carnitine: It can improve the use of fat as a source of energy and reduce muscle fatigue.
Green tea extract: Contains antioxidants and can improve metabolism.

It is important to remember that the effectiveness of these dietary supplements can vary depending on the individual characteristics of the body.

Chapter 12: Safety and side effects of dietary supplements

Before taking any dietary supplements, it is necessary to consult a doctor or a qualified specialist in the field of sports nutrition. It is important to make sure that dietary supplements are safe for you and do not interact with other medicines that you take.

12.1. Possible side effects of dietary supplements:

Disorders of the gastrointestinal tract: Nausea, diarrhea, bloating.
Allergic reactions: Raw, itching, swelling.
Interaction with drugs: Some dietary supplements can interact with medicines.
Violation of the function of the liver and kidneys (rarely): With high dosages and prolonged admission.

12.2. How to choose safe dietary supplements:

Buy from reliable manufacturers: Choose dietary supplements from famous and respected manufacturers who undergo quality control.
Check the composition: Make sure that the composition of the dietary supplement corresponds to the declared on the package.
Pay attention to certificates: Some dietary supplements have certificates confirming their quality and safety.
Start with small dosages: Start with small dosages and gradually increase them to evaluate tolerance.

Chapter 13: The importance of an individual approach to the choice of dietary supplements

The choice of dietary supplements for a set of muscle mass is an individual process that depends on your goals, training regime, diet, genetics and individual characteristics of the body.

13.1. Factors affecting the choice of dietary supplements:

Your goals: What results do you want to achieve? (increase in force, increase in muscle mass, improvement of endurance)
Your training mode: How often do you train intensively?
Your diet: Do you get enough protein, carbohydrates and fats from food?
Your genetics: How quickly do you gain muscle mass?
Your individual characteristics of the body: Do you have any diseases or allergies?

13.2. Recommendations for the choice of dietary supplements:

Start with the basics: First of all, make sure that you eat right and rest enough.
Use proven dietary supplements: The present with creatine, protein and BCAA.
Do not expect miracles: Bades are an auxiliary tool, not a miraculous solution.
Be patient: A set of muscle mass is a slow process.
Follow your results: Track your results and adjust your approach if necessary.

This article provides a comprehensive overview of the top supplements for muscle growth in athletes. It emphasizes the importance of a balanced approach that includes proper nutrition, adequate training, and sufficient rest. The article covers key supplements such as creatine, protein, BCAA, glutamine, beta-alanine, HMB, vitamin D, omega-3 fatty acids, and multivitamins/minerals. For each supplement, the article discusses its mechanism of action, dosage, benefits, potential side effects, and recommendations for use. It also emphasizes the importance of consulting with a healthcare professional before starting any new supplement regimen and highlights the need for an individualized approach to supplement selection. The article avoids making unrealistic claims and focuses on providing evidence-based information to help athletes make informed decisions about supplement use.

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