Sports dietary supplements for muscle growth in men

Sports dietary supplement for muscle growth in men: Complete guidance

Chapter 1: Fundamentals of muscle growth and the role of dietary supplements

1. 1. Muscular hypertrophy mechanisms: Muscle hypertrophy, or an increase in the size of muscle fibers, is a complex process that includes several key mechanisms. These mechanisms are closely related to training with weights and nutrition.
   • Mechanical stress: The main incentive for muscle growth is the mechanical stress that occurs during training with weights. When the muscles are loaded, the muscle fibers are damaged at a microscopic level. This damage activates the signaling paths that start recovery and growth processes. The intensity and volume of training directly affect the degree of mechanical stress.
   • Metabolic stress: Metabolic stress occurs due to the accumulation of metabolites in muscle cells during training. These metabolites, such as lactate, phosphates and hydrogen ions, stimulate the release of hormones, such as growth hormone and testosterone, which play an important role in muscle growth. Short periods of relaxation between approaches and exercises with a high number of repetitions can strengthen metabolic stress.
   • Muscle damage: Microscopic damage to muscle fibers that occurs during training is an important signal for activating recovery and growth processes. The immune system responds to damage, sending inflammatory cells to the damaged areas. These cells remove damaged proteins and stimulate the synthesis of new muscle proteins. It is important to note that excessive damage can lead to overtraining and slow down progress.
2. 2. The role of protein in muscle growth: Protein is the main building block of muscle tissue. It consists of amino acids that are used to restore and build new muscle fibers. The consumption of a sufficient amount of protein is critical for optimal muscle growth.
   • Muscle protein synthesis (MPS): MPS is a process in which amino acids are used to synthesize new muscle proteins. This process is stimulated by training with weights and protein consumption. For maximum muscle growth, it is necessary to maintain MPS during the day, consuming protein during the day.
   • Muscle protein decay speed (MPB): MPB is a process in which muscle proteins are destroyed. This process occurs constantly, but it can be increased during fasting or intensive training. For optimal muscle growth, it is necessary to maintain MPS above MPB.
   • Protein consumption recommendations: Recommended protein consumption for people involved in strength training is 1.6-2.2 grams of protein per kilogram of body weight per day. Protein consumption should be distributed evenly during the day to maintain a constant level of amino acids in the blood. Sources of protein should be diverse and include both animals and plant sources.
3. 3. What is sports dietary supplements and their place in the diet: Sports dietary supplements (biologically active additives) are products designed to supplement the diet and improve sports results. They are not replacing good nutrition and training, but only complement them. It is important to understand that dietary supplements are not a magic pill, and they will not work without proper nutrition and training.
   • Various types of sports dietary supplements: There is a wide range of sports dietary supplements intended for various purposes, such as an increase in muscle mass, increased strength, improvement of endurance and acceleration of recovery. Some of the most popular dietary supplements include protein powders, creatine, amino acids with an extensive chain (BCAA), glutamine and beta-alanine.
   • Legislation and regulation: It is important to remember that dietary supplements are not regulated as strictly as medicines. This means that the quality and composition of dietary supplements can vary from the manufacturer to the manufacturer. When choosing dietary supplements, it is important to choose products from well -known and reliable manufacturers who conduct independent laboratory studies of their products.
   • Safety and effectiveness: Before taking any dietary supplements, it is important to consult a doctor or a qualified nutrition specialist. Some dietary supplements may have side effects or interact with medicines. It is also important to make sure that the dietary supplement that you are considering has proven your effectiveness in scientific research.

Chapter 2: Protein additives: the main growth component

2. 1. Wastein protein: Serum protein is one of the most popular and effective protein powders. It is quickly absorbed and contains all the necessary amino acids for muscle growth.
   • Types of serum protein: There are three main types of serum protein: concentrate, isolate and hydrolyzate. The concentrate contains 70-80% protein, isolated — more than 90% of the protein, and hydrolyzate is a preheated protein, which is absorbed even faster.
   • Advantages of serum protein: Serum protein has a number of advantages, including rapid assimilation, high protein content, full amino acid profile and affordable price. It is ideal for use after training to quickly deliver amino acids to the muscles.
   • Disadvantages of serum protein: In some people, serum protein can cause digestive disorders, such as bloating and diarrhea. This is especially true for people with lactose intolerance.
3. 2. Casein protein: Casein protein is a protein of slow assimilation, which is ideal for consumption before bedtime. It provides a gradual release of amino acids within a few hours, preventing muscle catabolism during sleep.
   • Advantages Caseine Protein: The main advantage of casein protein is its slow assimilation. This allows you to maintain a constant level of amino acids in the blood for a long time, which is especially useful during sleep or during periods between meals.
   • Disadvantages of casein protein: Casein protein is absorbed more slowly than serum protein, so it is not suitable for consumption after training, when the rapid flow of amino acids in the muscles is required. Some people may experience abdominal discomfort after using casein protein.
4. 3. Plant proteins (soy, rice, pea): Plant proteins are becoming more and more popular, especially among vegetarians and vegans. They can be a good alternative to animal proteins, but it is important to choose mixtures to provide a complete amino acid profile.
   • Advantages of plant proteins: Plant proteins are a good source of protein for vegetarians and vegans. They often contain more fiber than animal proteins.
   • Disadvantages of plant proteins: Some plant proteins do not contain all the necessary amino acids. For example, soy protein contains less methionine, and rice protein — less lysine. Therefore, it is important to choose mixtures of plant proteins in order to provide a complete amino acid profile.
   • The digestibility of plant proteins: The digestibility of plant proteins can be lower than in animals of proteins. However, the processing of plant proteins, such as germination and fermentation, can improve their digestibility.
5. 4. How to choose a protein: When choosing protein, it is necessary to take into account several factors, such as the type of protein, protein content, taste, price and individual needs.
   • Your goals: If your goal is a quick recovery after training, then serum protein will be the best choice. If you need a protein of slow assimilation for consumption before bedtime, then casein protein will be the best choice.
   • Your diet: If you are a vegetarian or vegan, then plant proteins will be your only option.
   • Your intolerance: If you have lactose intolerance, then you should avoid serum protein concentrate and choose isolate or hydrolyzate.
   • Your budget: The price of protein powders can vary depending on the type of protein, manufacturer and the size of the package.
6. 5. Recommendations for use: The recommended dosage of protein depends on your goals and needs, but usually is 20-40 grams per portion. Protein can be consumed after training, between meals or before bedtime.
   • After training: The use of protein after training helps to quickly deliver amino acids to the muscles and stimulate recovery and growth.
   • Between meals: The use of protein between meals helps maintain a constant level of amino acids in the blood and prevents muscle catabolism.
   • Before going to bed: The use of protein before going to bed helps to slow down the decay of muscle protein during sleep.

Chapter 3: Creatine: Energy and Strength for the muscles

7. 1. What is creatine and how it works: Creatine is a natural substance contained in the muscles and is used to produce energy during intense exercises. Creatine supplements increase creatine reserves in the muscles, which allows you to train more intensively and longer.
   • Mechanism Actions Creatine: Creatine works by increasing phosphocratin reserves in the muscles. Phosphocratin is used to rapidly restore ATP (adenosine triphosphate), the main source of energy for muscle contractions. An increase in creatine reserves allows muscles to work more intensively and longer, which leads to an increase in strength and muscle mass.
   • Natural sources of creatine: Creatine is contained in small quantities in meat and fish. However, in order to get a sufficient amount of creatine to improve sports results, it is necessary to take additives.
8. 2. Types of creatine (monohydrate, ethyl ether, hydrochloride): There are several types of creatine, but the most studied and effective is creatine monohydrate.
   • Creatine Monogidrate: Creatine monohydrate is the most common and studied form of creatine. It is available in price and proved its effectiveness in numerous research.
   • Creatine Ethyl ether: Creatin Ethyl ether is a form of creatine, which, stated, is better absorbed than creatine monohydrate. However, studies have shown that creatine ethyl ether is less effective than creatine monohydrate.
   • Creatine hydrochlori: Creatine hydrochloride is a form of creatine, which dissolves better in water than creatine monohydrate. However, studies have not yet confirmed that creatine hydrochloride is more effective than creatine monohydrate.
9. 3. Creatine advantages: Creatine has a number of advantages, including an increase in force, an increase in muscle mass, improvement of endurance and acceleration of recovery.
   • Increase in force: Creatine allows you to train with greater intensity, which leads to an increase in force.
   • Increase in muscle mass: Creatine helps to increase the delay of water in the muscles, which creates a more favorable environment for muscle growth.
   • Improvement of endurance: Creatine helps to increase energy reserves in muscles, which allows you to train longer.
   • Acceleration of recovery: Creatine helps reduce muscle damage after training, which accelerates recovery.
10. 4. Dosage and reception schemes: The recommended dosage of creatine is 3-5 grams per day. There are two main ways to take creatine: the loading phase and the maintenance dose.
    • Loading phase: The loading phase includes a reception of 20 grams of creatine per day for 5-7 days. This allows you to quickly saturate the muscles with creatin.
    • Supporting dose: The supporting dose includes a 3-5 grams of creatine per day. This helps to maintain the level of creatine in the muscles.
    • Cycling Creatine: Creatine cycling is not necessary, but some people prefer to take breaks in taking creatine in order to prevent the addiction of the body.
11. 5. Side effects and contraindications: Creatine is a safe addition for most people. However, some people may experience side effects, such as water delay, bloating and digestion disorder.
    • Water delay: Creatine can cause water retention in the muscles, which can lead to weight gain.
    • Bloating: Creatine can cause bloating in some people.
    • Digestive disorders: Creatine can cause digestive disorders, such as diarrhea, in some people.
    • Contraindications: Creatine is not recommended for people with kidney diseases.

Chapter 4: BCAA amino acids: restoration and muscle protection

12. 1. What is BCAA and their role in muscle growth: BCAA (amino acids with an extensive chain) is a group of three essential amino acids: leucine, isolacin and valin. They make up about 35% of essential amino acids in the muscles and play an important role in muscle growth and restoration.
    • Irreplaceable amino acids: Extremely amino acids are amino acids that the body cannot synthesize independently and should receive from food.
    • The role of BCAA in muscle growth: BCAA play an important role in stimulating the synthesis of muscle protein (MPS), a decrease in the decay of muscle protein (MPB) and improve recovery after training.
    • Leucin: Key amino acid: Leucin is the most important BCAA amino acid for muscle growth. It is a powerful MPS stimulant.
13. 2. BCAA advantages: BCAA has a number of advantages, including acceleration of recovery, decreasing muscle pain, increasing muscle protein synthesis and a decrease in muscle protein decay.
    • Acceleration of recovery: BCAA help reduce muscle damage after training, which accelerates recovery.
    • Reducing muscle pain: BCAA help reduce muscle pain after training.
    • Increase in muscle protein synthesis: BCAA, especially leucine, stimulates the synthesis of muscle protein (MPS).
    • Reducing the decay of muscle protein: BCAA help reduce the decay of muscle protein (MPB), especially during training in a state of hunger.
14. 3. Dosage and reception time: The recommended BCAA dosage is 5-10 grams per day. BCAA can be taken before, during or after training.
    • Before training: Reception of BCAA before training can help reduce the decay of muscle protein during training.
    • During training: Reception of BCAA during training can help improve endurance and reduce muscle pain.
    • After training: After training, taking BCAA can help accelerate restoration and stimulate the synthesis of muscle protein.
15. 4. Amino acid ratio (2: 1: 1): Most BCAA additives contain the ratio of amino acids 2: 1: 1 (leicin: isolacin: valin). This ratio is considered optimal for stimulating muscle growth.
    • Leucin: The main player: Leucin is the most important BCAA amino acid for muscle growth, therefore, the ratio of 2: 1: 1 contains more than isolecin and valil.
16. 5. BCAA vs. Full protein: BCAA is not a replacement for a full -fledged protein. Full protein contains all the necessary amino acids, including BCAA. BCAA can be useful in addition to full -fledged protein, especially during periods of intense training or with calories limiting.
    • Full protein: the basis of the diet: A full -fledged protein containing all essential amino acids should be the basis of a diet for muscle growth.
    • BCAA: Additional support: BCAA can be useful to improve the restoration and reduce the decay of muscle protein in certain situations.

Chapter 5: Other useful dietary supplements for muscle growth

17. 1. Glutamine: Glutamine is an amino acid that plays an important role in the immune system and muscle restoration. During intensive training, the level of glutamine in the body may decrease, which can lead to a weakening of the immune system and a slowdown in recovery.
    • The role of glutamine in the body: Glutamine plays an important role in maintaining the health of the immune system, restoring muscles and maintaining intestinal health.
    • Advantages of glutamine for athletes: Glutamine additives can help strengthen the immune system, accelerate recovery and reduce muscle pain after training.
    • Glutamine dosage: The recommended dosage of glutamine is 5-10 grams per day.
18. 2. Beta-Alanine: Beta -Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine helps buffering acid in the muscles, which allows you to train more intensively and longer.
    • The mechanism of action of beta-alanina: Beta-Alanin increases the level of carnosine in the muscles. Carnosine helps buffering acid in the muscles, which delays the onset of fatigue.
    • Beta-allain advantages: Beta-alanine additives can help increase strength, improve endurance and reduce muscle fatigue.
    • Dosage Beta-Alanine: The recommended dosage of beta-alanine is 2-5 grams per day.
    • Side effect: Parestesia: Beta-alanine can cause a side effect called paresthesia, which manifests itself in the form of tingling or itching of the skin. This effect is harmless and passes independently.
19. 3. Arginin and citrullin: Arginine and citrulline are amino acids that improve blood flow and the delivery of nutrients to muscles. Arginine is the predecessor of nitrogen oxide (No), which expands blood vessels and improves blood flow. Citrullin is converted into arginine in the body and can be more effective than taking Arginine directly.
    • The role of arginine and citrullin in the body: Arginine and citrullin improve blood flow and delivery of nutrients to muscles.
    • Arginine and Citrulline Prime Priority: The additives of arginine and citrulline can help improve endurance, reduce muscle fatigue and improve recovery.
    • Dosage Arginina and Citruline: The recommended dosage of Arginine is 3-6 grams per day, and citrulline-6-8 grams per day.
20. 4. HMB (β-gidroxy-β-methylbut): HMB is a metabolite of leucine, which helps reduce the decay of muscle protein and increase the synthesis of muscle protein.
    • HMB action mechanism: HMB reduces the decay of muscle protein (MPB) and increases the synthesis of muscle protein (MPS).
    • Advantages HMB: HMB additives can help increase muscle mass, reduce muscle breakdown and accelerate recovery.
    • HMB dosage: The recommended HMB dosage is 3 grams per day.
21. 5. Vitamins and minerals (D, magnesium, zinc): Vitamins and minerals play an important role in many body functions, including muscle growth and recovery.
    • Vitamin D: Vitamin D plays an important role in the health of bones and muscles. Vitamin D deficiency can lead to a decrease in strength and muscle mass.
    • Magnesium: Magnesium plays an important role in muscle function and energy metabolism. Magnesium deficiency can lead to muscle convulsions and fatigue.
    • Zinc: Zinc plays an important role in the hormonal balance and immune system. Zinc deficiency can lead to a decrease in testosterone levels and weakening the immune system.
    • Dosage of vitamins and minerals: The dosage of vitamins and minerals depends on individual needs. It is recommended to consult a doctor or a qualified nutrition specialist to determine the optimal dosage.

Chapter 6: How to choose and use sports dietary supplements correctly

22. 1. Consultation with a doctor or specialist in nutrition: Before starting to take any sports dietary supplements, it is important to consult a doctor or a qualified nutrition specialist. They can evaluate your individual needs and goals and recommend suitable dietary supplements.
    • Individual approach: Each person is unique, and the needs for nutrition and additives may vary. Consultation with a doctor or nutrition specialist will help to develop an individual nutrition and reception plan.
    • Assessment of health: The doctor can evaluate your state of health and identify possible contraindications for taking certain dietary supplements.
    • Professional recommendations: A nutrition specialist can provide professional recommendations for the selection and use of sports dietary supplements.
23. 2. Studying the composition and reputation of the manufacturer: It is important to choose dietary supplements from well -known and reliable manufacturers who conduct independent laboratory studies of their products. Before buying, it is necessary to carefully study the composition of the product and make sure that it does not contain harmful or prohibited substances.
    • Independent laboratory research: Independent laboratory studies confirm the quality and safety of the product.
    • Reputation manufacturer: Famous and reliable manufacturers have a good reputation and offer quality products.
    • Product composition: It is necessary to carefully study the composition of the product and make sure that it does not contain harmful or prohibited substances.
24. 3. Proper dosing and reception mode: It is important to strictly observe the recommended dosages and the reception mode indicated on the packaging of the product or recommended by the doctor or food specialist. Exceeding the dosage can lead to side effects.
    • Compliance with recommendations: Strict compliance with the recommended dosages and reception regime ensures the efficiency and safety of the product.
    • Individual tolerance: It is recommended to start taking dietary supplements with small doses to evaluate individual tolerance.
25. 4. The combination of dietary supplements with proper nutrition and training: Sports dietary supplements are not replacing good nutrition and training. They should be used in combination with proper nutrition and regular training to achieve maximum results.
    • Power: Success: Proper nutrition is the basis for success in achieving sports goals.
    • Training: an incentive for growth: Regular training is a necessary incentive for muscle growth.
    • Bades: support and optimization: Sports dietary supplements support and optimize the processes of restoration and growth of muscles.
26. 5. Observation of the results and adjustment of the plan: It is important to regularly observe the results of dietary supplements and adjust the plan if necessary. If you do not see the results, you may need to change the dosage, choose another dietary supplement or review your diet and training plan.
    • Regular assessment: Regular assessment of the results helps to evaluate the effectiveness of dietary supplements.
    • Flexibility and adaptation: If necessary, the plan for receiving dietary supplements, diet and training plan should be adjusted.
      Chapter 7: Myths and During Sports Dietary Bades
27. 1. Myth: Bades are a magic tablet: Many people believe that sports dietary supplements are a magic pill that will help them quickly increase muscles without effort. This is not true. Bades can be useful, but they will not work without proper nutrition and training.
    • Realistic expectations: It is important to have realistic expectations from receiving sports dietary supplements.
    • Work and discipline: Achieving sports goals requires work and discipline, and dietary supplements can only help in this process.
28. 2. Myth: the more dietary supplements, the better the result: Some people believe that the more dietary supplements they accept, the better the result will be. This is not true. Excessive use of dietary supplements can be harmful to health.
    • Balance and moderation: It is important to observe the balance and moderation in the reception of sports dietary supplements.
    • Possible side effects: Excessive use of dietary supplements can lead to side effects.
29. 3. Myth: Bades are harmful to health: Many people believe that sports dietary supplements are harmful to health. This is not true if you accept them correctly and from reliable manufacturers.
    • Safety with proper use: Sports dietary supplements are safe for health with proper use and from reliable manufacturers.
    • Contraindications and restrictions: It is important to consider contraindications and restrictions on taking certain dietary supplements.
30. 4. Myth: All dietary supplements are equally effective: Some people believe that all sports dietary supplements are equally effective. This is not true. The effectiveness of dietary supplements depends on many factors, such as the composition of the product, dosage, individual characteristics of the body and the purpose of administration.
    • Differences in the composition and quality: Sports dietary supplements can vary significantly in composition and quality.
    • Individual reaction: The body of each person can react differently to the reception of certain dietary supplements.
31. 5. Myth: Bades are doping: Many people confuse sports dietary supplements with doping. This is not true. Bades are legal products that do not contain prohibited substances.
    • Legality and safety: Sports dietary supplements are legal and safe products.
    • Differences from doping: Doping is prohibited substances that are used to artificially improve sports results.

Chapter 8: Examples of Dad Admission Programs for various purposes

32. 1. Program for beginners (beginning of muscle growth): This program is intended for people who are just starting to engage in strength training and want to increase muscle mass.
    • Protein powder (whey or casein): 20-30 grams after training and before bedtime.
    • Creatine Monogidrate: 3-5 grams per day.
    • Polyvitamins: 1 tablet per day.
    • Omega-3 fatty acids: 1-2 grams per day.
33. 2. Program for experienced athletes (increase in force and mass): This program is intended for people who have experience in strength training and want to increase strength and muscle mass.
    • Protein powder (whey, casein, complex): 30-40 grams after training, between meals and before bedtime.
    • Creatine Monogidrate: 5 grams per day.
    • BCAA: 5-10 grams to, during or after training.
    • Beta-Alanine: 2-5 grams per day.
    • Arginin or citrullin: 3-6 grams of arginine or 6-8 grams of citrullin before training.
    • Vitamin D: Dosage depending on the level of vitamin D in the blood.
    • Magnesium: 200-400 mg per day.
    • Zinc: 15-30 mg per day.
34. 3. Lighting program while maintaining muscle mass: This program is intended for people who want to lose weight, while maintaining muscle mass.
    • Protein powder (whey or isolate): 30-40 grams after training and between meals.
    • BCAA: 5-10 grams to, during or after training.
    • L-Carnitin: 1-2 grams per day.
    • Green tea (extract): 300-500 mg per day.
    • Caffeine: 100-200 mg before training.
    • Polyvitamins: 1 tablet per day.
    • Omega-3 fatty acids: 1-2 grams per day.
      Chapter 9: Conclusion

The choice and use of sports dietary supplements is an individual process that requires knowledge, experience and consultation with specialists. Remember that dietary supplements are not replacing good nutrition and training, but only complement them. Follow the recommendations, study the information and be responsible in your approach to health and sports.