Sports supplements for rapid muscle growth. What are the drugs for a quick set of muscle mass? From personal experience

It is very difficult to build decent muscle mass without using support. food additives. Sports nutrition is not in all cases a chemistry that harms your health. On the contrary, it often helps you. Heavy weight training is always a lot of stress for the body, it is a big load on the heart. Nutritional supplements help to take part of this blow on yourself and recover faster after exhausting exercises.

However, without proper experience, once in the store sports nutrition, no wonder and get confused. There are hundreds of different brands in the supplement industry, producing an incredible number of products, each of which is positioned as the only one that will help you build muscle, lose excess fat, improve training performance - all at the same time. Just a head spin! The problem of choice is very acute! In order to somehow help you, we have prepared a short list of five essential sports nutrition products. These are five nutritional supplements that have long earned a reputation as the best. This is the set that must be in your arsenal if you want to achieve anything in bodybuilding.

Whey Protein

So, let's start with probably the most famous nutritional supplement, the basis of sports nutrition. This is whey protein. It saturates the body not only with the proper amount of protein, but also with calcium (calcium), magnesium (magnesium) and other useful elements that fully contribute to the achievement of your bodybuilding goals. Most often Whey Protein applied before and after training. All useful material, contained in the protein, are quickly and easily absorbed by the body, and also contain vitamins and minerals that cannot be found in everyday food. Whey protein is also suitable for those people who have lactose intolerance, as it is most often made on the basis of egg and soy protein. And people who have such a problem should always carefully read the designation on the package, lactose-free products are labeled accordingly. It is protein that helps your muscles recover faster after a workout, and recovery means growth. muscle mass.

Whey protein also suppresses hunger, one shake can replace a meal, which is very important if you want to get rid of excess fat.

The recommended dose of protein is 30-40 grams at a time. And remember, do not put protein aside, hoping to get enough protein from food, this option will definitely not work out for you. So take a protein shake before and after your workout, and achieve success in bodybuilding.

Creatine

The next most important nutritional supplement is creatine. It is a substance that is produced in a completely natural way by our muscles. As a dietary supplement, you can find creatine monohydrate, which is used to produce muscle energy. Most often, creatine is taken immediately before training, as it improves training performance, muscles are less “clogged” with it, and stay fresh and strong longer. You will see how your results rise to a whole new level.

Amino acids

The next item on our program is amino acids. And here we are not talking about all amino acids, but only about those that are abbreviated BCAA, the so-called branched-chain amino acids. There are only 3 out of 21, and they are called leucine, isoleucine and valine. These amino acids are the building blocks of proteins. The body uses amino acids BCAA primarily for recovery after training and improves metabolism.

beta alanine

When we are intensively engaged in something, an oxidation process occurs in our body and lactic acid is produced, which, by the way, is responsible for muscle fatigue and the fact that the body begins to obey us worse. Beta-alanine interferes with this process. It triggers the production of carnosine in the body, which suppresses lactic acid. Of course, this is not a panacea, and it is not worth hoping that you will go through the entire workout without a hint of fatigue, but this amino acid will actually help you get more done.

Glutamine

And finally, let's remember such an important thing as glutamine. It is believed (and not unreasonably!) that it helps to become stronger for a certain period of time. Like in the cartoon about Popeye, who ate a can of spinach and became hoo how strong. Divide all this by fifteen and you will understand how glutamine affects the body. After that, it’s even somehow undignified to claim that, among other things, it strengthens the human immune system.

Conclusion about nutritional supplements

Of course, you don't have to take nutritional supplements to be successful in sports. Everything can be achieved in your own way. Just consider the fact that it will be much slower and harder, in addition, in this case, you should enlist the support of a really high-class trainer who will help you alternate periods of load with rest, take into account your individual recovery characteristics and much more.

In this article, we have provided you with five basic sports nutrition elements that will help you reach your goals faster. Whether to use them or not is up to you.

Every athlete strives to gain a beautiful and powerful muscular body with a minimum of body fat. A well-planned training program and recovery periods, a balanced diet, the products in which are selected according to the goal, allow to achieve such a result. Another technique for building muscle that most athletes resort to is the use of various sports supplements.

There are many sports drugs, but the safest are:

Gainer

It is a mixture of carbohydrate and protein, rich in many nutrients that stimulates the growth of muscle cells. It is especially useful for ectomorphs who have trouble gaining mass due to their high metabolic rate. This supplement is very high in calories and not suitable for those who are prone to speed dialing. excess weight i.e. endomorphs. Such athletes are better off taking other supplements.

Protein

Consists of protein building material for muscle tissues, which makes this drug the best for muscle growth. This supplement can be taken by people with different physiques, used together with amino acids or creatine.

Amino acids

These are substances that form the protein necessary for the body to properly maintain the functions of growth and recovery, the synthesis of antibodies and hormones. Complexes of amino acids are preparations for regulating catabolism, recovery process, mental activity. In bodybuilding, amino acids are taken in the form of a supplement consisting of isoleucine, valine, leucine. The complex contains 35 percent of the total number of amino acids present in muscle tissues, which have a direct impact on anabolic and recovery processes.

Creatine

This harmless sports supplement increases muscle mass, anaerobic endurance, strength performance. The drug plays an important role for human life, which is comparable to the function of fats, carbohydrates, proteins. Creatine, present in muscle fibers, is a direct participant in energy metabolism.

Anabolic steroid

AC () are considered the most effective drugs for high muscle growth. They mimic the mechanism of action of testosterone - the main sexual male hormone. Steroids are used exclusively by professional bodybuilders. This is due to the fact that drugs of this class have side effects.

The anabolic effect of taking steroids is manifested in the following indicators:

an increase in muscle mass up to 10 kilograms per month;
increase endurance and strength indicators;
strengthening of bone tissue;
reduction in body fat.

Taking steroids can lead to the following side effects:

masculinization;
prostate hypertrophy;
virilization;
testicular atrophy;
hair loss.

Conclusion

The choice of a drug for muscle growth directly depends on the final goal. Fans who do not plan to take part in competitions should limit themselves to taking the BCAA complex, supplements such as, or. Bodybuilders who intend to engage in bodybuilding at a professional level should pay attention to anabolic steroids. The main thing is to follow the dosage and regimen of AC recommended by a specialist. In addition, you need to remember that steroids are not recommended to be taken before the age of 25. This applies to both men and women.

Video review

Walk into any sports nutrition store and you'll find tons of nutritional supplements designed to help you build muscle and recover from a strenuous workout. Generally, these supplements work, but not all of them are equally effective for different people. Due to the unique characteristics of each organism, the response of athletes to some supplements will be different. But, despite these differences, there are a number of nutritional supplements that demonstrate the best effectiveness and maximum results for everyone. I'm going to talk about the top five supplements that will help you build muscle in the most effective way.

1. Creatine

is a substance that occurs naturally in our muscle cells, mainly in tissue skeletal muscle, where approximately 95% of the whole body's creatine supply is located. The remaining 5% is distributed throughout the body.

For nutritional use, this naturally occurring metabolite has been synthesized as creatine monohydrate. It is used to produce and modulate cellular energy.

Creatine Supplement Benefits:

Stimulation of the growth of lean muscle mass
Increase in muscle cell size
Accelerated recovery after training
Increased glycogen synthesis
Increasing the effectiveness of high-intensity muscle training

Creatine

Typically, athletes prefer to use creatine during weight training and bodybuilding due to the faster rate of increase in lean muscle mass. Likewise, most athletes find it easy to stop taking creatine as it is naturally synthesized in our body. When an athlete stops taking this supplement, creatine levels in the body return to normal after 3-4 weeks.

2. Beta-alanine

It is a naturally occurring non-essential amino acid that comes from protein-rich foods such as poultry. Improving the growth of muscle tissue with the help is due to the ability of this substance to increase the intramuscular level. This increased intake of beta-alanine through supplementation suggests an increase in carnosine levels of over 60% in just 4 weeks.

This is important because during high-intensity exercise, our body accumulates a large number of hydrogen, which causes the pH to drop internal environment(increasing its acidity). This increase in acidity (lactic acid) can cause severe fatigue, impair muscle performance, and block nerve activity, resulting in the muscles being unable to perform. Supporting high level carnosine supplementation with beta-alanine supplementation, the bodybuilding athlete can slow down the accumulation of hydrogen and the subsequent increase in acidity, which in turn slows down the onset of muscle fatigue and wasting.

When performing high-intensity exercise, the body accumulates hydrogen, causing the pH of the internal environment to drop.

Additional Benefits of Taking Beta-Alanine Supplement:

Stamina increase
Increase in muscle strength
Less pronounced fatigue
Improving body composition
The substance has a complementary effect with creatine
Better performance of athletes, regardless of the intensity and duration of training

3. Whey protein

It has long been speculated that bodybuilders and their coaches can improve training results and lean muscle mass gains with whey protein shakes or supplements. provides the body with a large amount, and also causes an increase in the concentration of calcium, magnesium and other minerals that are easily absorbed in liquid form.

Whey is usually taken before and after training to improve muscle recovery and regeneration. Whether you're on a muscle-building diet or you're concerned about reducing body fat, adding whey protein to your exercise program can speed up or reduce fat. Here are a few key benefits of a whey protein supplement.

Easily digestible
Trainers and athletes with busy schedules can save time by consuming a whey protein shake immediately after workouts and benefiting from fast-absorbing nutrients. Because these nutritional supplements contain a number of vitamins not found in our daily diet, this is a great supplement for any athlete with a busy lifestyle.

lactose intolerance
Anyone who suffers from lactose intolerance knows about the unpleasant consequences and discomfort caused by the daily use of milkshakes. Whey protein shakes usually contain a combination of egg white, soy proteins, and. This means that there are no side effects similar to those that occur when taking whole milk products.

Accelerated muscle recovery
After an intense workout with weights or participating in a sporting event, the body needs to repair itself. Certain nutrients are needed to accomplish this task. Protein is the main building block involved in the restoration of muscle tissue; it is contained in ready-made in whey protein shakes and supplements. When taken immediately after a workout, the protein triggers fast recovery muscles.

Whey is usually taken before and after training to improve muscle recovery and regeneration.

Natural Appetite Suppressant
A high-protein diet suppresses appetite, making it easier to comply low calorie diet without feeling intense hunger. Whey protein shakes and supplements can be used instead of meals or as a snack between meals.

Amino acids
In the process of life, our body requires a significant amount of high-quality protein and amino acids. Whey protein supplement contains very high concentrations amino acids that are involved in protein synthesis.

Metabolism improvement
Eating large amounts of protein is fuel for our body. When taken throughout the day, it serves as an excellent source of energy that supports the "fire" of metabolism. Thanks to the increased metabolism, calories are burned more efficiently, and the feeling of hunger is reduced.

Recommended doses: consume 30-40 g of whey protein at a time. It is best to use it before and after workouts; in addition, it is convenient to take the required amount of protein when you do not have the opportunity to fully eat. But never count on shakes alone - although taking a whey protein shake is ideal remedy replenishment of forces after training, in all other cases, you should make an effort to provide yourself with good nutrition during the day.

4. Branched Chain Amino Acids (BCAAs)

Another common supplement that coaches and athletes who are into bodybuilding and want to achieve best results- this is . Of the 21 amino acids present in our body, three belong to the group of branched-chain amino acids: isoleucine and valine. These are the main elements of protein, which together make up about 30% of the skeletal muscle mass of our body.

BCAA

The body uses branched chain amino acids for muscle regeneration. Like a whey protein supplement, BCAAs deliver nutrients to muscle tissue for faster post-workout recovery. The body burns BCAAs while you are exercising, so taking a supplement will help replenish those nutrients that were used up during an intense workout. In addition, it relieves pain caused by muscle fatigue and improves metabolic recovery.

Taking a supplement will help restore the BCAAs used up during an intense workout.

In addition, there is an additional benefit of taking BCAAs, which is that such amino acids help improve muscle endurance by constantly supplying them with fuel, which will be of interest to people overcoming long distances, for example, lovers of hiking or long races (marathons), swimming for long distance or any other prolonged physical activity.

5. Glutamine

It is widely known for its ability to slow down the process of muscle microdamage during intense exercise, which contributes to increased muscle strength and increased endurance. Weight lifters will find that they can lift heavier weights for longer periods of time and train more frequently. As a compensatory mechanism, increasing muscle endurance limits will certainly inspire the body to create more lean muscle mass.

Glutamine

In addition, glutamine has a number of other benefits associated with taking it as a dietary supplement:

Preserving muscle tissue allows the body to burn extra fat—the more lean muscle your body contains, the more efficient your metabolism is. During training aimed at getting rid of body fat, the body will also lose muscle mass, so it is important to slow down this process.
Moreover, there is evidence of a positive effect of glutamine on the immune system in many people taking this dietary supplement. The process of intensive training is a load not only for the muscles, but also for the immune system. Glutamine restores the condition of muscle tissue, and also supports the immune system, providing a quick recovery of the whole organism.
Glutamine is known for its ability to increase growth hormone levels in the body. This is the most important benefit for those who are focused on gaining muscle mass, as studies have shown that just 2 g of glutamine in a dietary supplement can increase the concentration of growth hormone.
Muscle tissue requires nitrogen, and a glutamine (L-glutamine) supplement is 20% nitrogen, making it one of the best sources of nitrogen for muscles. When combined with other substances responsible for muscle recovery and growth, such as creatine and whey protein, there is a significant increase in the likelihood of rapid achievement of athletic performance.

conclusions

Of course, results can always be achieved without taking supplements, but in this case the process will be slower. My advice is to balance your diet first. You will be surprised at how much better your body will respond to weight training when your nutrition is appropriate. Then, if you decide to take the nutritional supplements that I have recommended, you will definitely notice improved results.

The results you get with supplementation may vary, in part because each athlete has their own training regimen with different levels of intensity and duration. If your diet is balanced and you're training at the ultimate intensity, I'm sure these supplements will help you take it to the next level.

When looking for a supplement designed to improve the outcome of an intense training program and build muscle mass quickly through accelerated muscle regeneration and more complete nutrition, you should look for the top five supplements for muscle tissue growth: whey, branched chain amino acids, creatine, glutamine and beta- alanine.

The first thing to remember is that the sports nutrition market is the same trading platform where marketing laws apply. Manufacturers will do anything to make you pay for an "improved formula", a "secret ingredient" or just a flashy package.

The second thing amateur athletes should remember is that no supplement can replace hard work. Gym, swimming pool, stadium, tennis court or ring - to get the result, you have to work hard. It is equally important to monitor the quality of nutrition, the calorie content and composition of which vary depending on the tasks.

Finally, you need to look again at the compiled training program. These points are the foundation. Only after it is laid, you can move on.

Protein

Protein is the most popular supplement used by all athletes who take their activity more or less seriously. The intake of additional protein "from the can" helps to accelerate muscle growth, helping to repair injured muscle fibers faster.

All whey protein is divided into casein, concentrate, isolate and hydrolyzate. Casein is absorbed by the body the longest, concentrate - somewhat faster, isolate - in 15–20 minutes, hydrolyzate - almost immediately after ingestion.

Casein is good to drink at night, concentrate - use for cooking (for example, make protein ice cream), but isolate and hydrolyzate are best taken before and after training, diluted with water or milk. This will protect your muscles from catabolism and help them recover faster.

Of course, if you're getting enough protein from regular foods, or if you're having kidney or liver problems, you don't need to go heavy on artificial protein. However, it is important to remember that muscles begin to build only when the body receives at least 1.5-2 grams of protein per kilogram of its own weight.

Fish fat

This is the most versatile supplement, the most valuable fatty acid and a powerful immune stimulant of natural origin. Fish oil is prescribed by cardiologists for the prevention of cardiovascular diseases, it is included in the list of auxiliary drugs for the prevention of various forms of cancer.

Fish oil, even if you do not play sports and read this article for general educational purposes, is best bought in sports nutrition stores, and you cannot save on it. For an adult man or woman, the daily dosage of eicosapentaenoic and docosahexaenoic acids (namely, they are found in fish oil) should be 2.5-3 grams.

fast carbohydrates

Fast, or, as they are also called, simple carbohydrates, you need to “wrap” the workout, unless, of course, it is aimed at intensive fat burning. This means that you can afford jam, honey, bananas or sweet yogurt before and immediately after your workout. Most of them will contribute to the rapid resynthesis of glycogen after exercise.

If you don’t want to carry food with you to training, you can buy a dry carbohydrate mixture - a gainer, which, although it does not replace a full meal, will be more nutritious than a simple snack.

Creatine

Creatine is sports supplement with the most powerful evidence base. Its regular intake leads to an increase in strength indicators and an increase in muscle mass. Among other things, creatine is the cheapest supplement you can buy in a sports nutrition store. Today there are different forms of it, however, if you do not like to overpay for a beautiful package, it is best to buy creatine monohydrate - the oldest and time-tested form of release.

Multivitamins

Vitamins and minerals are needed not only by athletes: with beriberi or an imbalance of minerals, the general state body, there is an inability to concentrate on mental work and general lethargy.

It is believed that with a complete, balanced diet, you can forget about tableted vitamins. Given the condition of the soil, environmental problems, forced growth of fruits and vegetables, such statements are overly optimistic.

By taking all of the supplements listed (or whatever you find most appropriate for your athletic and training goals), you will be able to recover faster, feel more energized, and healthier. It is important to remember that the use of supplements without a balanced diet and hard training will not bring the desired result. But if you follow the regimen and the right training program, you can overcome stagnation and accelerate sports progress.

Nutritional supplements for muscle growth are one of the main causes of controversy and discussion in the bodybuilding world.

Some athletes rely only on their experience and observations, while others are associated with an entire industry, much of which is based on lies. Not to mention advertisers trying to convince potential buyers of the effectiveness of certain methods in order to sell their products.

Many people are convinced that every dietary supplement on the market is brimming with steroids. Most people, when purchasing weight gain supplements, are interested in whether they contain steroids. The open sale of anabolic steroids has become a real concern. To accept the right decision regarding the purchase of a sports nutrition package, you need to carefully study the composition, the action of the ingredients and not pay attention to advertising. Never buy products under the influence of the noise of other people's opinions!

Look at the label with the list of ingredients, learn more about each of them.

Check the ingredient list on the back of the package. Copy the main names and look for a description of their properties and actions inGoogle, giving preference to trusted reputable resources. Look at certain scientific studies that prove the effectiveness of a particular product.

Each ingredient must be listed with the dosage, and the nutrient panel must reflect all information related to the product. Give preference only to those products that meet your needs and goals.

By and large, this ingredient will definitely bring results. Protein is necessary for any man, no matter how active he is in sports, and is suitable for both beginners and experienced athletes.

Protein is the most important macronutrient for increasing the rate of gaining lean muscle mass. The product in powder form is very simple and easy to prepare. With protein powder, you get the protein and calories you need to meet your nutritional goals and meet your nutritional needs. The highest quality powder is produced using the best protein sources such as whey and casein, or a combination of the two. Whey is a fast-digesting protein, while casein is a protein that takes a little longer for the body to process.

However, this is not something to worry about. The only period of time when this is important is during sleep, as slow protein digestion compensates for the catabolism process and promotes protein synthesis.

If you have a choice, which type is better, give preference to whey protein powder.

AT modern world most people, due to excessive work and fuss, do not have time for good nutrition. One of the best solutions to this problem is to take a protein shake with you to work, school or on the road for a snack in your free time.

To calculate, you can use the following formula: 1-1.5 g of protein per pound (453 g) of body weight. In some cases, depending on weight, more protein may be required. Two or three servings of a protein shake a day will allow you to quickly gain the necessary muscle mass. However, do not forget about natural sources of quality protein. There are many foods to eat as well.

Creatine Monohydrate

One of the first types of creatine monohydrate was called phosphagen. It had to be mixed with grape or apple juice. But due to the fact that the powder did not dissolve properly, the taste of the juice became worse. However, this supplement did an excellent job of increasing muscle volume and strength.

One of the creators of this drug shared several stories about how many companies refused to manufacture creatine. It has no calories and no protein, how can it have a positive effect on health and promote muscle building? They did not understand the most important thing.

What is creatine?

This is not a steroid. It is found in natural foods such as meat and is part of the ATP energy system that provides fuel for muscle tissue. In the form of a dietary supplement, creatine provides a more concentrated amount, which is much more difficult to extract from natural foods.

Of course, creatine is well known for its useful properties, like accelerating the growth of muscle mass, increasing strength and endurance. In addition, it fills muscle cells with water and increases their volume. Since this product helps to fill the cells with water, you need to drink enough fluids.

Since then, new improved versions of creatine have appeared. Manufacturers sought to improve the quality of the absorption of the product and remove possible side effects, such as cramps or swelling. However, new types of products have opened additional avenues for marketers and advertisers who want to increase sales. Many athletes still continue to take creatine monohydrate and are satisfied with the result. One of the best monohydrates is Creapure®. It is carefully ground, well absorbed and of good quality.

Amino acids BCAA

Branched-chain amino acids have a unique structure, hence the name. There are three types: leucine, isoleucine and valine. These three amino acids are the main components of protein and make up over 30% of skeletal muscle (striated) tissue.

By consuming proteins (regardless of sources), it enters the liver and is broken down into components in the form of amino acids. Then the amino acids enter the muscle tissue, contributing to the restoration and growth of muscles. Although cleaved-chain amino acids bypass the liver and go directly to the muscles, they are used as energy when glycogen is not available, and help speed up the recovery process and increase mass gain.

BCAAs are one of the best supplements that should complement the sports nutrition program of any athlete and bodybuilder. Her rating among athletes is very high.

Everyone involved in sports should master the basic concepts:

Anabolism is the process of synthesis of new substances and structural compounds, which contributes to the renewal and growth of new tissues, including muscle tissue. This process takes place at rest or under the influence of special substances such as growth hormones, steroids, peptides, as well as amino acids and proteins.

Catabolism is a process of destruction various substances or structures. As a result of the breakdown of complex substances, simple ones, such as amino acids and glucose, appear. The catabolic process, which promotes the breakdown of protein to amino acids, is provoked by overwork, excessive exercise, stress and tension, hunger, etc.

Training leads to catabolism, so every athlete should be aware of the importance of recovery. There are various options. One of the best ways: consume BCAAs, some creatine and carbohydrates. BCAAs can be taken before a workout, and be sure to drink a protein shake after a workout.

Multivitamins

This supplement should be taken by absolutely everyone, regardless of playing sports or visiting the gym. However, bodybuilders and athletes often ignore this product because it does not bring obvious results in the form of a rapid increase in muscle mass.

If you have any health problems, or lack of nutrients in the body, which can negatively affect the recovery process, muscle contraction and protein metabolism, the results will be much worse. If you want optimal results, try to maintain your health at the proper level. Vitamins are a kind of health insurance.

For the future prospect of successful sports, you need to get all the necessary nutrients. However, it is not always possible to choose the optimal set of natural products for a balanced diet. The best option- pick up high-quality multivitamins and complete the full course, adhering to the recommended dosage.

Pre-Workout Supplements

These types of supplements are not that important for muscle growth. However, they help to concentrate and increase the intensity of training in the gym. A carefully selected set of ingredients in this sports nutrition helps to increase energy levels. They differ in composition. Some contain creatine and are designed to increase intensity and increase activity.

In addition, they help to overcome fatigue and allow you to train harder and longer. There are many varieties, so you should decide for what purpose you will take them. Some athletes prefer such drugs in limited quantities, taking only in cases of a feeling of energy depletion or subject to daily high-intensity morning workouts. There are versions without the addition of stimulants. Regular use of such products can significantly increase the effectiveness of classes.

The main idea - among the many types and forms of different products, choose the supplement that will provide energy without harming health, and also help increase concentration, endurance, strength and activity. Will have to wade through the sea of products in search of best options. It is advisable to read special reviews and reviews, paying attention only to authoritative Internet resources. Use the received data as a starting point.

Top Muscle Growth Supplements

Protein powder you need to use 1-3 times a day between meals, especially in cases where it is not possible to have a full meal. Be sure to drink protein shakes after execution exercise in the room.
BCAA– Split-chain amino acids are best taken before exercise. You can supplement this mixture with creatine and a source of carbohydrates (such as maltodextrin or dextrose). Some athletes stir the right ingredients in a large water bottle and drink throughout the day. Or use 4-5 hours after the end of the workout. This is a pretty wise decision to complement a meal plan. On rest days, divide this doha into six parts.
Creatine. For muscle growth, consume it before exercise, on rest days, and in the morning before meals.
Multivitamins- daily during breakfast.
Pre-Workout Supplements take according to their intended use.

This is the main part of sports nutrition - a kind of minimal set. Each bodybuilder must create a diet based on their own goals, body type (ectomorph, mesomorph or endomorph) and other indicators. There are many other quality supplements out there, but the ones listed above have been proven to work.