What dietary supplements will help to build muscle athlete

Section 1: Foundation of muscle growth: nutrition and training

Muscle growth, or hypertrophy, is a complex process that requires an integrated approach. Success in muscle building depends on three key factors: a balanced diet, progressive training with burden and sufficient rest. Without compliance with these foundations, any additives will be ineffective.

1. Balanced nutrition:

   • Calorius surplus: To build muscle, it is necessary to consume more calories than it is consumed. The size of the surplus should be moderate (approximately 250-500 kcal per day) to minimize fat accumulation.
   • Sufficient amount of protein: Protein is a building material for muscles. Recommended protein consumption for athletes striving for hypertrophy is 1.6-2.2 grams per kilogram of body weight per day. The protein should come from various sources, such as meat, poultry, fish, eggs, dairy products, legumes and tofu.
   • Complex carbohydrates: Carbohydrates provide energy for training and contribute to the restoration of glycogen in the muscles. Preference should be given to complex carbohydrates such as whole grain products, vegetables and fruits.
   • Healthy fats: Fats are important for hormonal regulation, assimilation of vitamins and overall health. It is necessary to consume enough healthy fats such as olive oil, avocados, nuts and seeds.
   • Microelements: Vitamins and minerals play an important role in metabolic processes necessary for muscle growth. Make sure your diet contains enough vegetables, fruits and other products rich in microelements.

2. Progressive training with weights:

   • The principle of progressive overload: The muscles grow in response to stress. For constant growth stimulation, it is necessary to constantly increase the load, whether it is an increase in weight, the number of repetitions or approaches.
   • Multivated exercises: Include multi -sample exercises in your program, such as squats, bench press, becoming thrust, pull -ups and push -ups. These exercises use several muscle groups at the same time and stimulate the production of anabolic hormones.
   • Adequate volume and intensity: The volume and intensity of training should be optimized to stimulate muscle growth without overtraining.
   • Correct technique: Compliance with the correct technique of performing exercises is necessary to prevent injuries and the maximum efficiency of training.

3. Sufficient rest:

   • Muscle restoration: The muscles grow during rest, and not during training. It is necessary to give the muscles enough time to restore after training.
   • Dream: Sleep plays an important role in the restoration and growth of muscles. Strive to sleep 7-9 hours a day.
   • Stress management: Chronic stress can negatively affect muscle growth. It is necessary to find stress control methods, such as meditation, yoga or walking in nature.

Section 2: additives for a set of muscle mass: review and scientific justification

Bades (biologically active additives) can be useful to accelerate progress in the set of muscle mass, but they are not replacing a healthy diet and training. It is important to understand that the effectiveness of additives can vary depending on the individual characteristics of the body, genetics, nutrition and training regime.

1. Protein:

   • The mechanism of action: Protein is the main building material for muscles. An additional technique of protein helps to satisfy the increased need for protein among athletes striving for hypertrophy.
   • Types of protein:
     • Wastein protein: It is quickly absorbed, ideal for admission after training. Contains all essential amino acids.
     • Casein: Slowly absorbed, suitable for admission before bedtime, providing long -term intake of amino acids into the muscles.
     • Soy protein: Plant protein is suitable for vegetarians and vegan. Contains all essential amino acids.
     • Egg protein: High -quality protein is well absorbed.
     • Protein mixtures: They contain a mixture of various types of protein, providing both quick and slow assimilation.
   • Dosage: The recommended dosage of protein is 1.6-2.2 grams per kilogram of body weight per day.
   • Scientific research: Numerous studies confirm the effectiveness of protein to increase muscle mass and strength.

2. Creatine:

   • The mechanism of action: Creatine increases phosphocratin reserves in the muscles, which provides more energy to perform intense exercises. Creatine also promotes muscle hydration, which can lead to an increase in their volume.
   • Types of creatine:
     • Creatine Monogidrate: The most studied and effective form of creatine.
     • Creatine Ethyl ether: It is believed that it is better absorbed, but studies do not confirm this.
     • Creatine Hydrochloride (HCL): Less dosage is required, but effectiveness is not proven compared to monohydrate.
     • Buerized Creatine (Kre-KLKALYN): It is argued that it is not destroyed in the stomach, but studies show comparable effectiveness with monohydrate.
   • Dosage:
     • Loading phase: 20 grams per day, divided into 4 doses, within 5-7 days.
     • Supporting phase: 3-5 grams per day.
   • Scientific research: Creatine is one of the most studied and effective additives for increasing muscle mass and strength.
   • Side effects: In rare cases, disorders of the gastrointestinal tract, such as bloating or diarrhea, may occur. It is important to use a sufficient amount of water.

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

   • The mechanism of action: BCAA (leucine, isolacin and valin) are indispensable amino acids that play an important role in the synthesis of protein and muscle restoration. Leucin is the most important amino acid to stimulate protein synthesis.
   • Application: BCAA can be useful to reduce muscle pain after training and improve recovery.
   • Dosage: 5-10 grams before, during or after training.
   • Scientific research: The effectiveness of BCAA to increase muscle mass is controversial. Some studies show an insignificant effect, while others do not find any difference compared to placebo, especially with sufficient protein consumption from food.

4. Beta-Alanine:

   • The mechanism of action: Beta-Alanin increases the level of carnosine in the muscles, which is a buffer neutralizing lactic acid. This allows you to train with greater intensity and delay the onset of fatigue.
   • Application: Beta-Alanin can be useful for sports that require high intensity, such as sprint or heavy athletics.
   • Dosage: 2-5 grams per day, divided into several tricks.
   • Scientific research: Beta-Alanin proved his effectiveness in increasing muscle endurance and strength.
   • Side effects: In rare cases, paresthesia (tingling of the skin) can occur, which is harmless and passes independently.

5. Citrullin Malat:

   • The mechanism of action: Citrullin Malat increases nitrogen oxide (No) in the blood, which leads to the expansion of blood vessels and improving blood flow in the muscles. This provides more oxygen and nutrients for muscles, and also helps to remove decay products.
   • Application: Citrullin Malat can be useful for improving endurance and reducing muscle pain.
   • Dosage: 6-8 grams before training.
   • Scientific research: Citrullin Malat showed its effectiveness in increasing muscle endurance and a decrease in muscle pain.

6. Glutamine:

   • The mechanism of action: Glutamine is the most common amino acid in the body. It plays an important role in the immune system, restoration of muscles and maintaining intestinal integrity.
   • Application: Glutamine can be useful for reducing the risk of diseases during intense training and improving recovery.
   • Dosage: 5-10 grams per day, divided into several tricks.
   • Scientific research: The effectiveness of glutamine to increase muscle mass is controversial. Some studies show a slight effect, while others do not find any difference compared to placebo.

7. Heiner:

   • The mechanism of action: Gainer is a protein-carbohydrate mixture designed to increase the calorie content of the diet. It can be useful for people who are difficult to gain weight due to high metabolism or insufficient appetite.
   • Composition: Gainers usually contain protein (10-50%) and carbohydrates (50-90%), as well as vitamins and minerals.
   • Application: Geiner can be used to increase the calorie content of the diet and provide additional energy for training.
   • Gainer choice: When choosing a gainer, you should pay attention to the ratio of protein and carbohydrates, as well as the quality of the ingredients.
   • Scientific research: Gainers can be effective for increasing muscle mass and body weight, especially in people with calories deficiency.

8. HMB (beta-gidroxy beta-methyllbut):

   • The mechanism of action: HMB is a leucine metabolite. It is assumed that it reduces the decay of muscle protein and promotes its synthesis.
   • Application: HMB can be useful for beginners in strength training and for people in conditions of calorie deficiency.
   • Dosage: 3 grams per day, divided into several tricks.
   • Scientific research: HMB efficiency to increase muscle mass is controversial. Some studies show a slight effect, while others do not find any difference compared to placebo. The effect can be more pronounced in untrained people.

9. TRIBULUS TERRSTIS:

   • The mechanism of action: Tribulus Terrytris is a plant that is traditionally used to increase libido and improve sports indicators. It is believed that it can increase the level of testosterone, but scientific research does not confirm this.
   • Application: Toltrics tribulus is often used as an additive to increase libido and improve sports indicators.
   • Scientific research: Most studies do not show that the tribulus of the terrestris increases the level of testosterone or increases muscle mass.

10. D-asparaginic acid (DAA):

    • The mechanism of action: DAA is an amino acid that plays a role in the regulation of hormones, including testosterone.
    • Application: DAA is used as an additive to increase testosterone levels and improve sports indicators.
    • Dosage: 3 grams per day.
    • Scientific research: Some studies show that DAA can temporarily increase testosterone levels, but other studies do not confirm this. The effect can be short -term and not lead to a significant increase in muscle mass.

Section 3: How to choose the right dietary supplement for building muscle mass: tips and recommendations

The choice of dietary supplements is an individual process that depends on your goals, budget and individual characteristics of the body. Before you start taking any additives, you need to consult a doctor or a qualified specialist in sports nutrition.

1. Define your goals: Clearly determine what you want to achieve with the help of dietary supplements. For example, do you want to increase muscle mass, strength, endurance, or accelerate recovery?

2. Explore the market: Check out various types of dietary supplements, their composition, mechanism of action, dosage and side effects.

3. Choose quality products: Buy dietary supplements from reliable manufacturers and suppliers who provide information about the composition and quality of their products. Pay attention to the availability of quality certificates (for example, GMP, NSF).

4. Start small: Start by taking small doses and gradually increase them to evaluate the tolerance and effectiveness of the additive.

5. Follow your progress: Keep a training diary and nutrition to track your progress and evaluate the effectiveness of dietary supplements.

6. Do not abuse: Do not exceed the recommended dosages. Remember that dietary supplements are only an addition to healthy diet and training.

7. Be patient: Do not wait for instant results. It takes time and perseverance to achieve significant results.

8. Consult with a specialist: Before you start taking any additives, consult a doctor or a qualified sports nutrition specialist.

9. Consider the individual characteristics: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, genetics, nutrition and training regime.

10. Combine dietary supplements with proper nutrition and training: Bades are not a replacement for a healthy diet and training. They should be used as an addition to them.

Section 4: Alternative approaches to a set of muscle mass: In addition to dietary supplements

In addition to dietary supplements, there are other approaches that can help in building muscle mass.

1. Food optimization:

   • Distribution of meals: Divide your diet into several small meals during the day to ensure the constant flow of amino acids into the muscles.
   • Eating after training: Eat protein-carb food immediately after training to accelerate restoration and stimulate protein synthesis.
   • Hydration: Drink enough water to maintain the optimal level of hydration of the body.

2. Optimization of training:

   • Variety: Include various types of exercises in your program to stimulate the growth of all muscle groups.
   • Periodization: Plan your workouts using the principles of periodization to avoid overtraining and stimulate progress.
   • Technique: Focus on the right technique for performing exercises to prevent injuries and maximize training effectiveness.

3. Recovery optimization:

   • Active rest: Include outdoor activities in your program, such as light cardio training or stretching to improve blood circulation and accelerate recovery.
   • Massage: Massage can help reduce muscle pain and improve recovery.
   • Dream: Sleep enough time so that the body can recover after training.

4. Stress management:

   • Meditation: Meditation can help reduce stress and improve recovery.
   • Yoga: Yoga can help improve flexibility, reduce stress and improve recovery.
   • Natural walks: Natural walks can help reduce stress and improve mood.

5. Hormonal background monitoring:

   • Analyzes: Pass on hormones regularly to identify possible violations and take measures in a timely manner.
   • Consultations: Consult an endocrinologist to get recommendations for maintaining the optimal hormonal background.

Section 5: risks and side effects of dietary supplements: what you need to know

Despite potential benefits, dietary supplements can represent certain health risks. It is important to know about possible side effects and take precautions.

1. Poor products: On the market there are many low -quality dietary supplements that may contain harmful substances or not correspond to the declared composition.

2. Side effects: Some dietary supplements can cause side effects, such as disorders of the gastrointestinal tract, allergic reactions, headaches and increased blood pressure.

3. Interaction with drugs: Some dietary supplements can interact with medicines, enhancing or weakening their effect.

4. Problems with liver and kidneys: The abuse of dietary supplements can negatively affect the liver and kidneys.

5. Hormonal disorders: Some dietary supplements can cause hormonal disorders.

6. The risk of an overdose: It is important to observe the recommended dosages and do not abuse dietary supplements.

7. Lack of scientific evidence: The effectiveness of some dietary supplements has not been proved by scientific research.

8. Individual intolerance: Some people may have individual intolerance to certain dietary supplements.

9. Hidden ingredients: Some dietary supplements may contain hidden ingredients that are not indicated on the label.

10. False promises: Some manufacturers of dietary supplements give false promises of instant results.

Precautions:

• Buy dietary supplements from reliable manufacturers and suppliers.
• Read the label carefully and follow the instructions for use.
• Do not exceed the recommended dosages.
• Consult a doctor before taking any additives.
• Tell the doctor about all the dietary supplements you accept.
• Follow your health and stop taking the additive if you have any side effects.

Section 6: Bad for vegetarians and vegans: special needs

Vegetarians and vegans can experience a deficiency of certain nutrients that are important for muscle growth. Therefore, they need to especially carefully monitor their nutrition and, if necessary, take the corresponding dietary supplements.

1. Protein: It is important for vegetarians and vegans to use a sufficient amount of protein from plant sources, such as legumes, tofu, nuts, seeds and whole grains. If it is difficult to get a sufficient amount of protein from food, you can take protein additives on a plant basis, such as soy protein, pea protein, rice protein or protein mixtures.

2. Creatine: Creatine is mainly found in animal products. Vegetarians and vegans, as a rule, have a lower level of creatine in the muscles than meat -eaters. Therefore, it can be especially useful to take creatine monohydrate to increase muscle mass and strength.

3. Vitamin B12: Vitamin B12 is contained only in animal products. Vegans need to take vitamin B12 additives or use products enriched with vitamin B12.

4. Iron: Iron is contained in both animal and plant products. However, iron from plant sources is absorbed worse than iron from animal sources. Vegetarians and vegans are recommended to use products rich in vitamin C, which improves iron absorption. If necessary, you can take iron additives.

5. Zinc: Zinc is mainly contained in animal products. Vegetarians and vegans need to consume foods rich in zinc, such as nuts, seeds and whole grains. If necessary, you can take zinc additives.

6. Omega-3 fatty acids: Omega-3 fatty acids, especially EPA and DHA, are important for the health of the heart, brain and muscles. They are mainly found in fatty fish. Vegetarians and vegans are recommended to consume products rich in alpha-linolenic acid (ALA), such as linseed oil, chia seeds and walnuts. The body can transform ALA into EPA and DHA, but this process is ineffective. Therefore, it can be useful for vegans to take DHA additives from algae.

7. Calcium: Calcium is important for the health of bones and muscles. Vegetarians and vegans need to consume products rich in calcium, such as green leafy vegetables, tofu, enriched plant drinks and legumes. If necessary, you can take calcium supplements.

8. Vitamin D: Vitamin D is important for the absorption of calcium and bone health. The body can produce vitamin D under the influence of sunlight. However, in the winter months or with insufficient stay in the sun, it is recommended to take vitamin D.

Section 7: current trends and innovations in the field of sports additives

The sports additives industry is constantly developing, and new products with innovative formulas and properties appear on the market.

1. Personalized additives: With the development of genetics and technology, it becomes possible to create personalized additives, taking into account the individual characteristics of the body and the needs of the athlete.

2. Nootropics: Nootropics are substances that improve cognitive functions, such as memory, concentration and attention. Some nootropes can be useful for athletes requiring high concentration and coordination.

3. Probiotics and prebiotics: Probiotics and prebiotics maintain intestinal health, which can improve the absorption of nutrients and strengthen the immune system.

4. Adaptogens: Adaptogens are substances that help the body adapt to stress and improve endurance.

5. Peptides: Peptides are short amino acid chains that can have different effects on the body, such as muscle growth stimulation, improvement of recovery and decreasing inflammation.

6. CBD (cannabidiol): CBD is a non -cosic component of hemp, which can have anti -inflammatory, analgesic and relaxing properties. Some athletes use CBD to improve recovery and sleep.

7. Plant extracts: Various plant extracts with potential advantages for sports indicators, such as beet extract (to improve blood flow) and green tea extract (to increase metabolism) are investigated.

8. Joints for joints: The maintenance of joints is critical of long -term sports activity. Popular additives include glucosamine, chondroitin and MSM (methyl sulfonylmetatan).

9. Alternative sources of protein: In addition to the traditional sources of protein, new alternatives are developed, such as protein from insects, algae and cultivated meat.

10. Smart technologies: Wearable devices and applications are developed that allow you to track training, food and restoration, as well as receive personalized recommendations for the reception of additives.

Section 8: Legal aspects and rules for using dietary supplements in sports

It is important to remember that the use of dietary supplements in sports is regulated by various organizations and rules.

1. Anti -doping rules: Many sports organizations, such as the World Anti -Doping Agency (WADA), prohibit the use of certain dietary supplements that can increase sports indicators. It is important to get acquainted with the anti-doping rules of your sports federation before taking any additives.

2. Responsibility for use: Athletes are responsible for all substances that fall into their body, regardless of whether they knew about prohibited substances in the composition of the additive or not.

3. The risk of pollution: Some dietary supplements can be polluted by prohibited substances, even if they are not indicated on the label.

4. Doping check: Athletes participating in competitions may be checked for doping.

5. Informed consent: Before taking any dietary supplements, it is necessary to obtain informed consent and know about possible risks and side effects.

6. Consultations with specialists: Before you start taking any dietary supplements, it is recommended to consult a doctor or a qualified sports nutrition specialist familiar with anti-doping rules.

7. Study of compositions: Always carefully study the composition of dietary supplements and make sure that they do not contain prohibited substances.

8. Documentation maintenance: Drive the documentation about all the dietary supplements that you accept, including the name of the product, the dosage and the date of reception.

9. Checking through specialized services: There are specialized services that allow you to check the composition of dietary supplements for prohibited substances.

10. Understanding risks: Remember that the use of dietary supplements is always associated with certain risks, and the decision to receive additives should be conscious and balanced.

Section 9: Myths and misconceptions about dietary supplements for recruiting muscle mass

There are many myths and misconceptions about dietary supplements for recruiting muscle mass. It is important to separate the facts from fiction and not rely on false information.

1. Bads replace power and training: This is the most common myth. Bades are only an addition to healthy nutrition and training. They cannot replace a balanced diet and the correct training mode.

2. More the better: Exceeding the recommended dosages of dietary supplements does not lead to a faster muscle growth. On the contrary, it can be dangerous to health.

3. All dietary supplements are effective: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, genetics, nutrition and training regime. Some dietary supplements can be ineffective.

4. Dietary dietary supplements cause dependence: Most dietary supplements do not cause physical dependence. However, psychological dependence can arise if a person overestimates the role of dietary supplements in achieving his goals.

5. Bades are steroids: This is not true. Steroids are hormonal drugs that have a strong effect on the body and have many side effects. Bades are biologically active additives that do not contain hormones and have a milder effect.

6. Dear dietary supplements are always better than cheap: The price is not always an indicator of quality. It is important to pay attention to the composition, reputation of the manufacturer and the availability of quality certificates.

7. Bades work instantly: It takes time and perseverance to achieve significant results. Do not expect instant results from taking dietary supplements.

8. Everything that is natural, safe: Some natural substances can be harmful to health. It is important to study the composition and properties of dietary supplements, even if they contain only natural ingredients.

9. Everything is known about dietary supplements: Scientific research in the field of sports nutrition continues. New data on the efficiency and safety of various dietary supplements appear.

10. Additives work equally at everyone: An individual response to additives varies greatly. What works for one person may not work for another.

Section 10: Example of the program for reception of dietary supplements for recruiting muscle mass

The presented program is only an example and should not be used without consulting with a specialist. An individual dedary reception program should take into account your goals, body characteristics, nutrition and training regime.

Target: A set of muscle mass.

The estimated level of training: Average (experience with weighting for more than 1 year).

Scheme accepts:

• Morning:

  • Protein cocktail (serum protein or protein mixture)-30-40 grams.
  • Multivitamin complex — according to the instructions.
  • Creatine monohydrate-3-5 grams.

• Before training (in 30-60 minutes):

  • Citrullin Malat — 6-8 grams.
  • Beta-Alanin-2-3 grams.

• During training:

  • BCAA (optionally)-5-10 grams.

• After training (within 30 minutes):

  • Protein cocktail (serum protein)-30-40 grams.
  • Glutamine (optionally) — 5 grams.

• Before going to bed:

  • Casein protein-30-40 grams.

Important notes:

• This scheme is only an example and can be adapted in accordance with your individual needs.
• Do not exceed the recommended dosages.
• Drink enough water during the day.
• Follow your progress and evaluate the effectiveness of dietary supplements.
• Consult a doctor or a qualified specialist in sports nutrition before taking any additives.
• This scheme is not intended for people with kidney, liver diseases or other medical contraindications.
• Make sure that the dietary supplements you have chosen comply with the anti -doping rules if you are a professional athlete.

This detailed article provides a comprehensive overview of supplements for muscle growth, emphasizing the importance of a holistic approach that includes proper nutrition, training, and recovery. The information is structured for easy reading and provides scientific backing for the effectiveness of each supplement. Remember to consult with a healthcare professional before starting any new supplement regimen.