TOP dietary supplements for recruiting muscle mass

Top dietary supplement for recruiting muscle mass: detailed analysis and recommendations

Content:

1. Protein (serum, casein, soy, beef, egg): Action mechanisms, comparative analysis, dosage, optimal reception time, potential side effects, myths and facts.
2. Creatine (monohydrate, eater, hydrochloride, Malat): The role in energy exchange, the impact on strength and endurance, the protocols of admission (loading and without loading), safety, interaction with other additives, and use in various sports.
3. BCAA (Laicin, Isoleycin, Valin): The anabolic effect, a decrease in muscle catabolism, improvement of recovery, the optimal ratio of amino acids, forms of release (powder, capsules, tablets), the need to take with sufficient protein consumption.
4. Glutamine: Support for the immune system, recovery after training, the effect on protein synthesis, use for intense physical exertion, dosage, interaction with other additives.
5. Beta-Alanine: Increasing the level of carnosine in the muscles, increased muscle endurance, decrease in fatigue, side effects (paresthesia), administration protocols, synergy with creatine.
6. HMB (beta-gidroxy-beta-methyllbut): Reducing muscle decay, acceleration of recovery, effect on protein synthesis, effectiveness depending on the level of training, dosage, safety.
7. Arginin (L-arginine, AAKG): Improving blood circulation, increasing the delivery of nutrients to muscles, the impact on the production of growth hormone, efficiency, side effects, contraindications.
8. Citrullin (L-Citrullin, citrullin Malat): Improving blood flow, increased endurance, decrease in muscle fatigue, interaction with arginine, dosage, safety.
9. TRIBULUS TERRSTIS: Influence on testosterone levels, increased libido, improvement of sports indicators, efficiency, side effects, contraindications, scientific research.
10. ZMA (zinc, magnesium, vitamin B6): Support for hormonal background, improving sleep, recovery after training, zinc and magnesium deficiency in athletes, optimal time, dosage, interaction with other additives.
11. Vitamin D: The role in bone health, immunity, muscle function, vitamin D deficiency, effect on protein synthesis, dosage, vitamin D.
12. Omega-3 fatty acids: Anti-inflammatory effect, improvement of heart health, effect on protein synthesis, EPA and DHA ratio, sources of omega-3 fatty acids, dosage.
13. Carnitin (L-Carnitin, Acetil-L-Carnitin): Transportation of fatty acids to mitochondria, increasing the energy level, impact on recovery, efficiency to set muscle mass, dosage.
14. Ecdisteron: Anabolic effect, the effect on protein synthesis, safety, effectiveness, scientific research, comparison with anabolic steroids.
15. Plant adaptogens (rhodiola pink, Ashvaganda, eleutherococcus): Reducing stress, improving adaptation to physical exertion, increasing the energy level, impact on hormonal background, dosage, contraindications.
16. Digestive enzymes: Improving the absorption of nutrients, reducing discomfort in the gastrointestinal tract, efficiency in the use of a large amount of protein, types of digestive enzymes, dosage.
17. Multivitamins and minerals: Ensuring the body with the necessary micronutrients, maintaining health and immunity, impact on sports indicators, choosing a multivitamin complex.
18. Probiotics: Improving the health of the intestine, support for the immune system, the impact on the absorption of nutrients, the choice of a probiotic complex, dosage.
19. Carbohydrates (Maltodecstrin, Decostza, Vitargo): Restoration of glycogen reserves, increasing insulin levels, the effect on protein synthesis, optimal intake time, glycemic index, selection of carbohydrate additives.
20. Gainers: High -calorie mixtures for gaining mass, composition (proteins, carbohydrates, fats), choosing a gainer depending on the goals and physique, dosage, and the optimal time of administration.

1. Protein (whey, casein, soy, beef, egg)

Protein is a cornerstone of a diet for a set of muscle mass. It provides the body with the necessary amino acids, building blocks for the growth and restoration of muscle tissue. Different types of protein differ in speed of assimilation, amino acid composition and effect on the body.

• Action mechanisms: Protein stimulates the synthesis of protein in the muscles (Muscle Protein Synthesis — MPS), in which amino acids are used to create new muscle fibers. MPS is activated under the influence of a mechanical load (training) and the receipt of amino acids in the blood. Leucin, one of three amino acids with an extensive chain (BCAA), plays a key role in launching MPS.

• Comparative analysis:

  • Wastein protein: The most popular type of protein obtained from milk. It is quickly absorbed, which makes it ideal for admission after training, when the muscles need a quick replenishment of amino acids. There are three main forms of serum protein: concentrate, isolate and hydrolyzate. The concentrate contains about 70-80% of the protein, isolated — more than 90% (due to additional filtration), and hydrolyzate — previously split into peptides for even faster assimilation.
  • Casein: Slowly absorbed protein, also obtained from milk. Gel forms in the stomach, slowing down the speed of digestion and ensuring the gradual flow of amino acids into the blood for several hours. Ideal for reception before going to bed to prevent muscle catabolism during night starvation.
  • Soy protein: Plant protein containing all the necessary amino acids. A good choice for vegetarians and vegan. It is absorbed at an average speed. Some studies show that soy protein can have a positive effect on the health of the heart.
  • Beef protein: Received from beef. Contains a large amount of creatine and amino acids. Suitable for people with lactose intolerance. It is absorbed at an average speed.
  • Egg protein: Received from eggs. High -quality protein with an excellent amino acid profile. It is absorbed at an average speed.

• Dosage: The total recommended daily dose of protein for the recruitment of muscle mass is 1.6-2.2 grams per kilogram of body weight. This dose should be divided into several meals during the day.

• The optimal reception time:

  • After training: Serum protein (or hydrolyzate) for rapid muscle recovery.
  • Before going to bed: Casein to prevent muscle catabolism.
  • Between meals: Any protein to maintain a constant level of amino acids in the blood.

• Potential side effects: In some people, the use of protein can cause bloating, gase or diarrhea, especially with lactose intolerance. In rare cases, with very high doses of protein, kidneys may occur.

• Myths and facts:

  • Myth: Protein is harmful to the kidneys.
  • Fact: In healthy people with normal kidneys, the use of protein in the recommended doses does not have a negative effect on the kidneys. However, people with kidney diseases should consult a doctor before increasing protein consumption.
  • Myth: The more protein, the better.
  • Fact: The use of too much protein will not lead to additional muscle growth. Excess protein will be used by the body as energy or transformed into fat.
  • Myth: Plant protein is worse than an animal.
  • Fact: Plant protein, such as soybean, can be as effective as the animal, provided that it contains all the necessary amino acids and is used in sufficient quantities.

2. Creatine (monohydrate, ethster, hydrochloride, Malat)

Creatine is one of the most studied and effective additives for a set of muscle mass and increase strength. It plays a key role in the energy metabolism of muscles and helps to increase the content of water in muscle cells.

• Role in energy exchange: Creatine phosphate is an important source of energy for short -term, high -intensity exercises, such as weight lifting and sprint. It helps to restore ATP (adenosine triphosphate), the main energy currency of the cell, during intense loads.

• Influence on strength and endurance: Reception of creatine increases reserves of creatine phosphate in the muscles, which allows you to perform more work during training, raise more heavy weights and recover faster between approaches. It also helps to increase muscle volume by holding water.

• Reception protocols (loading and without loading):

  • Loading: Reception of 20 grams of creatine per day (divided into 4 doses) within 5-7 days. Then switch to a supporting dose of 3-5 grams per day. Loading allows you to quickly saturate the muscles with creatin.
  • Without loading: Reception of 3-5 grams of creatine per day from the very beginning. The effect will be noticeable a little later than when loading, but ultimately leads to the same results.

• Safety: Creatine is one of the safest additives in the market. Numerous studies confirm its safety with prolonged use. Some people may observe a delay in water in the body and a slight increase in weight.

• Interaction with other additives: Creatine goes well with other additives such as protein, BCAA and beta-Alanine. The combination of creatine and beta-alanine can significantly increase muscle endurance.

• Application in various sports: Creatine is useful not only for bodybuilders and powerlifter, but also for athletes in other sports requiring high strength and power, such as football, basketball, hockey and athletics.

• Forms of creatine:

  • Creatine Monogidrate: The most studied and affordable form of creatine. Effective and safe.
  • Creatin Ethyl Esther (Cee): It was believed that this form is better absorbed, but the studies have shown that it is less effective than monohydrate.
  • Creatine Hydrochloride (HCL): Soluble in water is better than monohydrate, and can cause less problems with the gastrointestinal tract in some people.
  • Creatine Malat: Creatine associated with apple acid. It can improve energy metabolism and reduce fatigue.

3. BCAA (Laicin, isoleycin, Valin)

BCAA (Branced -Chain Amino Acids) — these are three essential amino acids: leicin, isolacin and valin. They make up about 35% of essential amino acids in muscle proteins and play an important role in protein synthesis and muscle restoration.

• Anabolic effect: Leucine is a key amino acid stimulating MPS. It activates MTOR (Mammalian Target of Rapamycin), a signaling path that regulates cell growth and protein synthesis.

• Reducing muscle catabolism: BCAA help prevent the decay of muscle tissue during training and during fasting periods. They can be used by muscles as a source of energy when glycogen reserves are exhausted.

• Improving recovery: BCAA contributes to a decrease in muscle pain after training (Doms — Dlavyed ONSET MUSCLE SORENESS) and accelerate the restoration of muscle fibers.

• The optimal ratio of amino acids: Most BCAA additives contain the ratio of leucine, isolacin and valine 2: 1: 1. Some studies show that a higher leucine content can be more effective for stimulating MPS.

• Output forms (powder, capsules, tablets): BCAA is available in various forms of release. The powder can be mixed with water or other drinks. Capsules and tablets are convenient for receiving on the go.

• The need to receive a sufficient protein consumption: If you consume enough protein from food, then an additional BCAA reception may not be so necessary. However, the BCAA can be useful during periods of intense training, during a diet with calorie deficiency or for people who do not receive enough protein from food.

4. Glutamine

Glutamine is the most common amino acid in the body. It plays an important role in the immune system, restoration after training and protein synthesis.

• Support for the immune system: Glutamine is the main fuel for immune cells. Its blood level decreases during intense training, which can weaken the immune system and increase the risk of diseases.

• Recovery after training: Glutamine helps restore glycogen reserves in the muscles, reduces muscle pain and accelerates the restoration of muscle fibers.

• Influence on protein synthesis: Glutamine can indirectly affect the synthesis of protein, improving the nitrogen balance in the body.

• Application for intense physical exertion: Glutamine is especially useful for athletes involved in intensive training, who can weaken the immune system.

• Dosage: The recommended dose of glutamine is 5-10 grams per day, divided into several doses.

• Interaction with other additives: Glutamine goes well with other additives such as protein, BCAA and creatine.

5. Beta-Alanine

Beta -Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine is a buffer that helps neutralize lactic acid formed during intense exercises.

• Improving the level of carnosine in the muscles: Beta-Alanin is the predecessor of Carnosine. Reception of beta-alanine increases the concentration of carnosine in the muscles, which allows them to work longer at high intensity.

• Increase in muscle endurance: Carnosine helps reduce the accumulation of lactic acid in the muscles, which leads to an increase in muscle endurance and a decrease in fatigue.

• Decrease in fatigue: Beta-Alanin helps reduce fatigue during training and improve sports indicators.

• Side effects (paresthesia): The most common side effect of beta -alanine is paresthesia — a sensation of tingling or burning on the skin, especially on the face and hands. This effect is harmless and usually passes in a few minutes.

• Reception protocols: The recommended dose of beta-Alanina is 2-5 grams per day, divided into several doses. Reception of beta-alanine, along with food, can reduce the risk of paresthesia.

• Synergy with Creatin: The combination of beta-alanine and creatine can significantly increase muscle endurance and strength.

6. HMB (beta-gidroxy-beta-methylbut)

HMB is a metabolite Leucine, one of the three BCAA amino acids. It helps to reduce muscle decay and accelerate recovery after training.

• Reduced muscle decay: HMB inhibits proteolysis, the decay process of muscle protein.

• Acceleration of recovery: HMB helps restore muscle fibers after training.

• Influence on protein synthesis: HMB can have a slight effect on protein synthesis, but its main effect is to reduce muscle decay.

• Efficiency depending on the level of training: HMB is more effective for novice athletes and people returning to training after a break. In experienced athletes, the effect of HMB can be less pronounced.

• Dosage: The recommended dose of HMB is 3 grams per day, divided into several receptions.

• Safety: HMB is considered a safe addition.

7. Arginin (L-arginine, AAKG)

Arginine is an amino acid that is the predecessor of nitrogen oxide (No). NO helps to expand blood vessels, improving blood circulation and delivery of nutrients to muscles.

• Improving blood circulation: Arginine contributes to the production of NO, which relaxes the smooth muscles of the blood vessels, expanding them and improving blood flow.

• Increasing the delivery of nutrients to muscles: Improved blood circulation provides more effective delivery of oxygen and nutrients to muscles, which can increase their productivity and accelerate recovery.

• Influence on the production of growth hormone: Arginine can stimulate the production of growth hormone (GH), which plays an important role in muscle growth and fat burning.

• Efficiency: The effectiveness of Arginine as an additive for a set of muscle mass is the subject of discussions. Some studies show positive results, while others do not detect a significant effect.

• Side effects: Arginine can cause side effects, such as stomach disorder, diarrhea and nausea, especially with high doses.

• Contraindications: Arginine is not recommended for people with herpes, as it can contribute to its activation.

• Arginina form:

  • L-arginine: Standard form of arginine.
  • AAKG (Arginine alpha-keglutarate): It is believed that this form is better absorbed, but studies do not confirm this unequivocally.

8. Citrullin (L-Citrullin, citrullin Malat)

Citrullin is an amino acid that is converted into arginine in the body. He also participates in the urea cycle, helping to remove ammonia from the body.

• Improving blood flow: Citrullin increases the level of arginine in the blood more effectively than Arginine itself. This leads to an improvement in the production of No and the expansion of blood vessels.

• Increase in endurance: Citrullin helps reduce fatigue and increase endurance during training.

• Reducing muscle fatigue: Citrullin helps to remove ammonia from muscles, which reduces muscle fatigue.

• Interaction with Arginine: Citrullin and Arginine can be used together for a synergistic effect, improving blood flow and increasing endurance.

• Dosage: The recommended dose of the L-cyrollin is 3-6 grams per day, and the malate citrulline is 6-8 grams per day.

• Safety: Citrullin is considered a safe addition.

9. Tribulus Terrestris

Tribulus Terrytris is a plant that is traditionally used to increase libido and improve sports indicators.

• Influence on testosterone levels: Some studies show that the tribulus can slightly increase the level of testosterone in men with a low level of testosterone. However, other studies do not detect significant effect on testosterone levels in healthy men.

• Libido increase: Tribulus can increase libido and improve sexual function.

• Improving sports indicators: Tribulus can have a slight influence on strength and endurance, but its effectiveness to improve sports indicators remains controversial.

• Efficiency: The effectiveness of the tribulus as an additive for a set of muscle mass is the subject of discussions.

• Side effects: Tribulus can cause side effects, such as stomach disorder, nausea and diarrhea.

• Contraindications: Tribulus is not recommended for people with prostate diseases.

• Scientific research: Scientific research of the tribulus gives conflicting results, so its effectiveness requires further study.

10. ZMA (zinc, magnesium, vitamin B6)

ZMA is an additive containing zinc, magnesium and vitamin B6. These micronutrients play an important role in a hormonal background, restoration after training and sleep quality.

• Hormonal support support: Zinc is necessary for the production of testosterone. Magnesium is involved in the regulation of the level of cortisol.

• Improvement: Magnesium helps to relax muscles and improve sleep quality.

• Recovery after training: Zinc and magnesium are involved in the restoration of muscle tissue.

• Athletes deficiency of zinc and magnesium: Athletes, especially those who are engaged in intensive training, are at risk of zinc and magnesium deficiency.

• The optimal reception time: ZMA is recommended to take before bedtime on an empty stomach.

• Dosage: The recommended ZMA dose is 30 mg of zinc, 450 mg of magnesium and 10.5 mg of vitamin B6.

• Interaction with other additives: ZMA can interact with calcium, so it is not recommended to be taken simultaneously with calcium additives or products rich in calcium.

11. Vitamin D.

Vitamin D is a fat -soluble vitamin that plays an important role in bone health, immunity and muscle function.

• The role in the health of the bones: Vitamin D is necessary for the absorption of calcium, which is the main building material for bones.

• Immunity: Vitamin D plays an important role in maintaining the immune system.

• Muscle function: Vitamin D affects the strength and function of muscles.

• Vitamin D deficiency: Vitamin D deficiency is widespread, especially in the winter months and among people living in regions with low solar activity.

• Influence on protein synthesis: Some studies show that vitamin D can affect the synthesis of protein.

• Dosage: The recommended daily dose of vitamin D is 600-800 IU (international units). However, people with vitamin D deficiency may require a higher dose.

• Sources of vitamin D: Vitamin D can be obtained from sunlight, fatty fish (salmon, tuna, sardines) and enriched products (milk, juice, cereals).

12. Omega-3 fatty acids

Omega -3 fatty acids are polyunsaturated fatty acids that play an important role in the health of the heart, brain and joints.

• Anti -inflammatory action: Omega-3 fatty acids have an anti-inflammatory effect, which can help reduce muscle pain after training.

• Improving the health of the heart: Omega-3 fatty acids reduce the level of triglycerides in the blood and improve heart health.

• Influence on protein synthesis: Some studies show that omega-3 fatty acids can affect protein synthesis.

• EPA and DHA ratio: EPA (eicosapentaenoic acid) and DHA (non-coshegexic acid) are two main omega-3 fatty acids. The recommended ratio of EPA and DHA is 2: 1.

• Sources of omega-3 fatty acids: Omega-3 fatty acids can be obtained from oily fish (salmon, tuna, sardines), linen seed, chia seeds and walnuts.

• Dosage: The recommended daily dose of omega-3 fatty acids is 1-3 grams of EPA and DHA.

13. Carlnitin (L-Carrenitin, Acetil-l Carrenitin)

Carnitine is a substance that helps to transport fatty acids to mitochondria, where they are used to produce energy.

• Transportation of fatty acids to mitochondria: Carnitine plays a key role in transporting fatty acids through the mitochondria membrane, where they are oxidized and turn into energy.

• Improving the energy level: Carnitine can increase the energy level and improve endurance during training.

• Influence on recovery: Carnitine can accelerate recovery after training.

• Efficiency for a set of muscle mass: The effectiveness of carnitine for the recruitment of muscle mass is the subject of discussions. Some studies show positive results, while others do not detect a significant effect.

• Dosage: The recommended dose of L-carnitine is 500-2000 mg per day, and acetyl-L-carnitine-500-1000 mg per day.

• Carnitine forms:

  • L-Carnitin: The standard form of carnitine.
  • Acetyl-L-carnitine (Alcar): It is believed that this form penetrates better through a hematoencephalic barrier and can have a positive effect on the function of the brain.

14. Ecdysterone

Eccadisterone is a steroid hormone found in plants and insects. It attracts attention due to its potential anabolic properties.

• Anabolic effect: Some studies show that eccadisterone can have an anabolic effect, contributing to muscle growth and increased strength.

• Influence on protein synthesis: Ecadisterone can stimulate protein synthesis.

• Safety: Eccadisterone is considered a safe addition, although additional studies are needed to confirm its safety with prolonged use.

• Efficiency: The effectiveness of ecdisterone as an additive for a set of muscle mass requires further study.

• Scientific research: Scientific research of ecdisterone gives promising, but not always unambiguous results.

• Comparison with anabolic steroids: Eccadisterone is not anabolic steroid and does not have the same side effects.

15. Plant adaptogens (rhodiola pink, Ashvaganda, eleutherococcus)

Plant adaptogens are substances that help the body adapt to stress and increase its resistance to physical and mental stress.

• Reducing stress: Adaptogens help reduce the level of cortisol, stress hormone.

• Improving adaptation to physical exertion: Adaptogens can improve endurance and accelerate recovery after training.

• Improving the energy level: Adaptogens can increase the energy level and reduce fatigue.

• Influence on the hormonal background: Some adaptogens can affect the hormonal background, increasing the level of testosterone and reducing the level of cortisol.

• Dosage: The dosages of adaptogens depend on a particular plant and individual sensitivity.

• Contraindications: Some adaptogens may have contraindications, so before use it is recommended to consult a doctor.

  • Rodiola pink: Improves mental and physical performance, reduces fatigue.
  • Ashwaganda: Reduces stress, improves sleep, increases testosterone levels.
  • Eleutherococcus: Improves adaptation to stress, increases immunity.

16. Digestive enzymes

Digestive enzymes are substances that help break down food into simpler components, facilitating its absorption.

• Improving the absorption of nutrients: Digestive enzymes help to break down proteins, carbohydrates and fats into smaller molecules, which are easier to absorb by the body.

• Decrease in discomfort in the gastrointestinal tract: Digestive enzymes can help reduce discomfort in the gastrointestinal tract, such as bloating, gas and heartburn, especially when using a large amount of protein.

• Efficiency in the use of a large amount of protein: Digestive enzymes can be especially useful for people who use a large amount of protein, as they can facilitate the digestion and absorption of protein.

• Types of digestive enzymes:

  • Proteases: Squirrels break down.
  • Amilara: Drink carbohydrates.
  • Lipases: The fats break down.

• Dosage: Dosages of digestive enzymes depend on a specific product and individual needs.

17. Multivitamins and minerals

Multivitamins and minerals are complexes containing various vitamins and minerals necessary to maintain health and normal functioning of the body.

• Providing the body with the necessary micronutrients: Multivitamins and minerals provide the body with the necessary vitamins and minerals that may be insufficient in the diet.

• Maintaining health and immunity: Vitamins and minerals play an important role in maintaining health and immunity.

• Influence on sports indicators: Vitamins and minerals can affect sports indicators, providing the body with the necessary resources for training and recovery.

• Choosing a multivitamin complex: When choosing a multivitamin complex, you should take into account your individual needs and characteristics of the body.

18. Probiotics

Probiotics are living microorganisms that benefit health in sufficient quantities.

• Improving intestinal health: Probiotics help maintain the balance of intestinal microflora, improving its health.

• Support for the immune system: Probiotics can stimulate the immune system and increase its resistance to infections.

• Influence on the absorption of nutrients: Probiotics can improve the absorption of nutrients, such as vitamins and minerals.

• The choice of a probiotic complex: When choosing a probiotic complex, its composition and concentration of bacteria should be taken into account.

• Dosage: Dosages of probiotics depend on a particular product and individual needs.

19. Carbohydrates (Maltodecstrin, Decostoza, Vitargo)

Carbohydrates are the main source of energy for the body. They play an important role in restoring glycogen reserves in the muscles and increasing the level of insulin.

• Restoration of glycogen reserves: Carbohydrates help restore glycogen reserves in the muscles after training, which contributes to the restoration and growth of muscles.

• Increase in insulin levels: Carbohydrates increase the level of insulin, hormone, which contributes to the transport of amino acids into the muscles and stimulates the synthesis of protein.

• Influence on protein synthesis: Carbohydrates can indirectly affect the synthesis of protein, providing the body with energy and stimulating insulin production.

• The optimal reception time: It is recommended to take carbohydrates after training to restore stocks