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Mass gain supplements for men. The best sports nutrition for gaining muscle mass. Pharmacological forms of food release

Power to ground is a two-component phenomenon. The diet should “supply” the actively exercising male body with the necessary energy (carbohydrates are its source), as well as provide building material for the “building” of new muscle fibers (protein products).

By and large, the process of gaining mass (in other words, increasing muscle in volume) includes three main steps:

Muscle stimulation as part of the training process by working with large weights;
Supply of nutrients to the body (proteins, fats, carbohydrates) with food and special supplements (BCAA, protein, vitamin-mineral complexes);
Quality rest is necessary for muscle recovery and effective growth.

Below we will discuss the key points related to nutrition, the purpose of which is a qualitative increase in body weight (that is, muscle gain).

Basic Rules

Meals for gaining muscle mass for men should be high in calories, so the amount of nutrients obtained from the diet should exceed those consumed during periods of intense training.

Some athletes (especially beginners) are afraid to gain excess fat along with muscles. Of course, there is always the possibility of an additional fat layer appearing at the stage of active mass gain. It is extremely difficult to avoid this. However, you can give the muscles a beautiful relief later with the help of a carbohydrate-free diet (“drying”).

Some athletes go the other way - their diet for gaining body weight is initially "dry" - that is, they both build muscle and get rid of fat. Although this approach has obvious advantages, it overloads the body too much - the body is subjected to daily high-intensity training in a calorie (and, accordingly, energy) deficit. With an improperly organized diet for men, “dry mass gain” can harm the body of athletes.

For example, three meals a day (breakfast, lunch and dinner) are supplemented with two carbohydrate snacks (second breakfast and afternoon tea) and a glass of protein shake before bed.

This approach will help increase the total daily calorie intake and "disperse" the metabolism.

The advantages of such an athlete’s nutrition for mass are obvious:

There can be much more food than the athlete is used to eating during the day;
You can increase the number of meals from 6 to 10. This will allow you to evenly distribute the intake of amino acids and other nutrients in the body during the day and speed up your metabolism.

To gain mass qualitatively, an athlete needs to eat every two to three hours - it can be either a full meal or a snack.

So, the first two requirements were considered above, which should be followed during a set of muscle mass:

Increase in total daily calories;
Correction of the diet (the number of meals increases from 6 to 10).

Now it is necessary to pay attention to one more important point - changing the structure of the athlete's diet during training for weight gain, that is, correcting the ratio of proteins, fats and carbohydrates (hereinafter BJU).

Optimal proportions:

Proteins - 25-30%;
Fats - 10-15%;
Carbohydrates - 50-60%.

This ratio is considered not only "healthy", but also useful for anabolism (raising muscle mass). This structure is designed to provide the body with a sufficient amount of amino acids (“building materials”), as well as give it the necessary energy while “supporting” a minimum amount of vegetable fats.

About Nutrients

Obviously, the basis of nutrition for muscle growth is BJU. Each of these components can also be different. So, proteins are fast (protein, whey protein isolates - are instantly absorbed) and "long" (meat products - are absorbed extremely slowly).

Fast proteins are needed when the athlete's body has been "starving" for a long time and needs to replenish building materials - this happens early in the morning and immediately after an intense workout.

"Long" proteins are required by the body in all other periods of time. The best time to take a protein shake is right before bed.

The best sources of protein for a sports diet for weight gain:

Meat (preferably poultry);
Seafood, fresh fish;
Dairy products: fat-free cottage cheese, yogurt, kefir, milk;
Eggs;
Nuts;
Legumes (lentils, peas, beans).

Along with this, athletes (especially beginners) should avoid the following protein foods:

Smoked meat;
Homemade fatty cottage cheese;
Ham;
Sausage (particularly salami);
Sweet milk formulas (eg yogurt).

Carbohydrates are also divided into "fast" and "slow". The first group should include fructose and glucose (compounds that are absorbed at lightning speed and raise insulin levels), the second - dietary fiber, which is slowly absorbed and therefore does not cause a sharp "jump" in blood sugar.

Fast carbohydrates should "get" into the body immediately after training and early in the morning, immediately after waking up. Their task is to “supply” the body with the necessary amount of energy or quickly replenish its massive costs. At all other times, as part of the main meals, athletes need slow carbohydrates (cereals). Before going to bed, any carbohydrates should be discarded.

The best carbohydrates for athletes gaining muscle mass:

Kashi (millet, rice, buckwheat, oatmeal);
Pasta (only from durum wheat);
Black, bran, rye bread;
Muesli (flakes);
Vegetables such as potatoes, beets and carrots are recommended to be consumed within reasonable limits - they contain a large amount of starch.

Fats are either saturated (bad) or unsaturated (good). The last group should include vegetable oil, fish, omega 3. Their main task is to reduce the level of "bad" cholesterol in the body. It is better to refuse bad fats (mayonnaise, butter) - their use is fraught with a set of extra pounds.

The best fats:

Vegetable oils (olive, corn, linseed);
Avocado;
Fish.

Power scheme

Consider an approximate menu for building and growing muscle mass:

Morning - water + simple carbohydrates;
Throughout the day - slow proteins + complex carbohydrates;
A few hours before training - light proteins + medium carbohydrates;
Half an hour before training - free-form amino acids + whey protein isolate;
During the lesson - sweet water with glucose (if the athlete wants to increase muscle mass), BCAA (when the athlete also wants to “dry out”);
Immediately after training - simple carbohydrates (juice, gainer) + amino acids in a simple form;
An hour after class, there should be a full meal;
In the afternoon - complex carbohydrates + complex proteins;
Before going to bed - there are no carbohydrates, "long" proteins (cottage cheese, casein protein) are recommended.

Athletes who are gaining muscle mass should completely abandon sweet and flour confectionery. Of course, they are very tasty, but, once in the body, they instantly cause a jump in blood sugar, stimulate appetite, and, in fact, they themselves are a source of a lot of unnecessary calories. In response to this "behavior", the body immediately begins to convert glucose into fat.

Fast carbohydrates and fats in the diet are also better to limit. In no case should there be any smoked meats, sausages, store-bought sauces, ketchups and mayonnaise in the athlete's daily menu.

It is recommended to eat as many fruits, vegetables and greens as possible - fiber has a positive effect on the digestion process and slows down the absorption of carbohydrates - thus, the blood glucose level rises gradually, and mono-, di- and polysaccharides do not turn into hated fat cells.

Pay attention to the diet. Athletes "on the mass" should not eat several times a day in large portions (moreover, heterogeneous food).

Meals should be frequent, fractional, regular. Only in this case, useful substances enter the body gradually and are better absorbed.

Of course, these recommendations are only general in nature. Each athlete (be it a bodybuilder or a weightlifter) must create an individual diet for himself, based on the characteristics of his own body. Its observance requires a lot of self-discipline, but the result is worth it.

Hi Hi! Today we will try to understand the variety of supplements that allow you to build muscle mass. Those who have just begun to train are easily lost among the shelves of specialized stores, clogged with jars with names that are not yet unfamiliar. Without sufficient experience, there is a great risk of buying into the advertised "dummies" that will not bring an effect, but will make you spend money, nerves and time. I will help you understand what kind of sports nutrition for muscle growth is right for you, how to choose and apply it correctly.

What we call muscle growth, scientifically sounds like “muscle tissue hypertrophy”. It occurs when a muscle fiber is injured by intense physical activity. To restore integrity, the muscle cell increases the number of myofibrils (a contractile structure consisting of actin and myosin proteins) and sarcoplasm (a nutrient fluid between muscle fibers, contains proteins, glycogen). It turns out that the response of muscle tissue to the load is protein synthesis. The more it is produced, the stronger the muscle grows.

Protein synthesis is influenced by the following factors:

Sufficient intake of protein from the outside.
Energy. This process is energy-consuming, it requires a lot of "fuel" - glucose, which is formed during the breakdown of glycogen in the muscles. Creatine phosphate and fatty acids also serve as a source of energy.
Amino acids. The main building blocks of protein.
Hormones. Anabolic hormones (androgens) trigger the synthesis of myofibrils. An increase in the level of testosterone in the blood occurs as a result of the stress achieved by physical activity.

Is sports nutrition really necessary?

It would seem that understanding how muscle mass grows, you can simply follow a diet with the inclusion of the necessary substances. There is one “but” - even with a proper and balanced diet, it is impossible to achieve the ratio of proteins, fats and carbohydrates necessary for an athlete in combination with trace elements, vitamins and other necessary substances.

Building and preparing the perfect menu will take all the time, including hours of training. Sports nutrition is a convenient alternative that provides the body with the right combination of supplements. The main thing is not to take everything thoughtlessly, succumbing to advertising advice. Only a qualified trainer can correctly select the necessary complex.

Advantages and disadvantages of sporpit

We have already identified the main advantages - convenience and balance. But they are not the only ones. The benefits of sports nutrition include:

Increase the effectiveness of training and increase endurance.
Acceleration of metabolic processes, burning of body fat during exercise.
Appetite control.
Improving the state of the body due to the correct dosages of vitamins, micro- and macroelements.
Help the body adapt to intense workouts and recover from them.

There are many opponents of sports nutrition. Beginners often hear stories about how breasts grow from it, the liver falls off and libido decreases. These stories arose out of ignorance. First, do not confuse sports nutrition and doping. The first is a natural food supplement that helps maintain a balance of nutrients. Doping is a pharmaceutical product that allows you to achieve unprecedented heights in sports that are impossible for an ordinary person. And often it costs athletes their health.

Secondly, the use of sports nutrition requires a competent approach. If you have chronic diseases of the kidneys, liver, metabolic diseases, consultation with your doctor is required before starting training.

The downside, which is hard to argue with, is the price. Yes, good sports nutrition is not cheap, but you pay for quality, effect and health.

How to choose the right sports nutrition?

Today, the sports nutrition market is even oversaturated with products. In order not to get lost in this variety, you need to follow some rules.

What to pay attention to?

Initial data. It takes into account age, gender, body type, your training experience and desired goals. I recommend consulting with a personal trainer and nutritionist who will help you create an individual complex of sports nutrition.
Manufacturer. It is advisable to choose products from proven manufacturers that have been on the market for at least 3 years. The leaders in the manufacture of high-quality sports nutrition are firms in Germany and the USA.
Place of purchase. In order not to run into counterfeit food, you should buy food in specialized stores and from official suppliers who provide all the necessary documents and quality certificates.

Reading the label:

Mandatory control of the expiration date.
Flavorings. To improve the taste, manufacturers add flavors to the sports nutrition. You should choose the food in which flavor enhancers of natural origin, so as not to cause allergic reactions.
Compound. Watch the amount of active ingredients in supplements so that when they are combined, there is no oversaturation of the body.

Rating of the best supplements for muscle growth

We got to the most interesting. I will try to highlight the most effective nutritional supplements for muscle growth.

Protein. The fact that protein and rapid muscle growth are interconnected things is already an axiom. Proteins are divided into fast (whey, whey), slow (casein, casein) and complex. Serum is absorbed quickly and is more actively involved in anabolic processes. Casein gradually provide the body with energy and building materials. This type is great for gaining lean muscle mass.
Gainer. A mixture of proteins and carbohydrates. Promotes weight gain in a short time and rapid replenishment of energy potential. Not suitable for endomorphs as their carbohydrates contained in the gainer will go into body fat. Recommended regimen: one hour before training and immediately after, on rest days, 1 serving per day in the morning.
Creatine One of the favorite substances in bodybuilding and a great supplement for beginners to swing. It is converted in the body into creatine phosphate - the most important source of energy for muscle fibers. Increases strength, endurance, helps to increase muscle mass. Dosage - 5 grams of dry matter per day.
BCAAs. A mixture of three amino acids - isoleucine, valine and leucine. Participate in anabolic processes in muscle tissue. These essential amino acids are consumed most of all by muscle tissue. Taken before and after training.
amino acid complexes. Everything here is the same as with BCAAs - they stimulate protein synthesis, contributing to an active increase in muscle mass.
Vitamins and minerals. They help the body to easily endure stress, improve metabolic processes. It is important to remember that an overabundance of vitamins is just as bad as a lack, so the daily dose must be carefully controlled.

Research supporting the effectiveness of sports supplements

JISSN (International Journal of Sports Nutrition Society) has published an analysis of scientific studies on sports supplements, categorizing them according to their effectiveness in gaining muscle mass. Of course, protein, gainer and creatine monohydrate are recognized as effective. Amino acid complexes (including BCAA), multivitamins, arachidonic acid (omega-6-polyunsaturated acid) are classified as probably effective.

Conclusion

Sports nutrition alone will not contribute to the growth of muscle mass. It is truly effective only in combination with a properly selected regimen and type of training, as well as with a rational, balanced diet and a healthy lifestyle. By the way, in this video, Denis Semenikhin talks about his preferences in sports nutrition:

I hope I helped you understand the modern variety of sports supplements, and you were able to get some useful, necessary information for yourself. Subscribe to my articles, share usefulness with friends on social networks. Effective training to you!

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Friends, hello everyone. In this issue, I would like to offer you a complex of sports nutrition for gaining mass and strength. Do not think that advertising, my goal is to give you the necessary useful information based on hundreds of rummaged studies, scientific analyses, price / quality ratio and other components that were taken into account when creating this article.

The sports nutrition suggested below is ideal for quickly gaining muscle mass and strength, including ideal for people with ectomorphs (i.e., people with pimples).

The main muscle building supplement is 100% Whey Gold Standard. This is whey protein, which is one of the best proteins from sports nutrition, incl. in terms of price / quality ratio.

If there is such an opportunity, then you need to take this supplement 3-5 times a day, you can in between meals. Be sure to take in the morning and after training! If this is not possible, then at least after training. Dosage: 20-30 grams, for one preim.

Creatine monohydrate or creatine with a transport system

The most powerful and effective supplement (creatine monohydrate) that really noticeably increases strength and muscle growth is -Creatine Powder by Optimum Nutrition.

Most Effective Supplement creatine with transport system) is NO-Xplode by BSN.

Creatine monohydrate to take daily 6 grams at a time , that is, on training days - you need to take 6 grams after training, on non-training days - you need to take 5-6 grams in the morning, stir it with sweet juice or the same protein or just water. And so for two months, after which a break for 3-5 weeks.

And if you have creatine with transport systems then you also need to take 6 grams at a time, but not after training, but before it. Read more about: (You will understand why before and not after).

Read the main articles: | |

BCAA amino acids

It is you who have the finances, and you can afford something else, in addition to the above, I recommend that you stop at the BCAA amino acids. This is a very effective sports supplement that will help in many ways. If you have tablets/capsules take BEFORE and AFTER training, if you have in powder form, mix with water and take a little during training. Dosage between 5000mg BEFORE and 5000mg AFTER workout, in powder per workout should be 10,000mg.

Vitamin and mineral complex

An ideal option here is Universal Nutrition's Animal Pak. Without this supplement, you will not achieve good results. Muscle growth proceeds with the participation of minerals and vitamins in the body, without them you will not go far. This is a special supplement for bodybuilding, it is ideal for gaining muscle mass. Follow the dosages indicated on the package.

The right diet for gaining muscle mass and strength

From 6 meals a day is how you need to eat, i.e. your food should contain a lot of protein, slow carbohydrates, water, some fat and no simple carbohydrates (sugar and other unhealthy foods). The only exception is the protein-carbohydrate window (which occurs after a workout). In addition, you need to take into account the caloric content of food, monitor weight, diet, everything is clearly controlled.

All. You can stop there. The other abundance of sports nutrition is not as important as all that I have listed. Someone will ask: why not? Because add a bun to protein and you will have the same gainer. In general, this article contains the most necessary for an accelerated set of muscle mass and strength and provides sources for the main articles.

Sincerely, administrator.

Through this article, you will learn about various sports supplements, how they affect muscle growth, and how to use them correctly to achieve fast results.

Beginners in the field of fitness and muscle building are confused by the abundance of sports nutrition products on the market.

Despite the fact that sports nutrition for beginners is not a necessary condition for gaining muscle mass, nevertheless, it helps to achieve the desired faster. Intense workouts need to be supported by appropriate nutrition. And getting enough nutrients from regular foods alone is not always possible. In order to maximize your potential in building muscle, you also need a selected scheme for taking sports nutrition.

Below you will learn about the various, their features, as well as how to choose the right sports nutrition for maximum results.

If you are a "rookie" in sports nutrition, but also want effective and, importantly, fast results, you need a brief digression into the theory of sports nutrition.

Powder protein

Whatever sports nutrition you choose, remember that protein is necessary for weight gain. Without them, your muscles will not grow. Proteins consist of - the main building material. The optimal amount of protein for muscle growth depends on many factors. On average, every day you need to consume 1-2 grams of protein per pound of weight. Therefore, those who weigh, for example, 70 kg, should receive 150-300 grams per day.

One of the most convenient options for this type of sports nutrition for beginner bodybuilders is protein bars and powders. They are not only very convenient to use, but also contain high-quality. Long gone are the days when these bars were dry and tasteless! Now they taste great and are more useful than ever before. You have a wide choice of tastes, sizes, calories, both for muscle gain and for weight loss.

There are several types of protein that differ not only in the rules of administration, but also in the result they help to achieve:

Whey protein is ideal for those looking to build muscle. It is readily available, rich in amino acids, contains almost no fat, and is highly bioavailable. The intake of this sports nutrition will be most effective after training, as well as in the morning.
Casein protein (casein) is absorbed very slowly, from 2 to 7 hours. This means that it should be taken if you do not need fast protein. Casein is best consumed before bedtime, as at night the body is without food for a long time.
are a combination of several types of protein. Suitable for all stages of digestion. That is, you can use mixed protein any time you need fast, medium and slow proteins - this is the most optimal type of sports nutrition.
Low-carb protein is suitable for those people who want to lose or maintain weight. As a rule, proteins suggest a low calorie content and almost no fat.

Creatine

Another great option for sports nutrition for beginners is this. It is produced by the body itself, and is also found in small amounts in red meat, and it is not only effective, but also safe.

How it works? Creatine increases ATP (the main source of energy for muscles), so you can perform more reps and sets using heavier weights, and therefore build more muscle.

There are various supplements that contain creatine. There are two main types - creatine mixtures (such supplements contain dextrose, amino acids and vitamins in addition to creatine) and creatine monohydrate. In general, creatine blends are better, but creatine monohydrate blended with grape juice is a more economical option.

Also available in tablet and liquid form. Taking this type of sports nutrition, according to research, is most effective after a workout.

Gainers for weight gain

With this type of sports nutrition, you will get all the nutrients and calories you need to gain weight. For muscle growth, the number of calories consumed must be higher than the calories consumed.

Usually, one serving of a gainer contains from 400 to 1200 calories. This type of nutrition for beginners consists of whey protein, complex carbohydrates and fats. Many people who lead an active lifestyle drink gainers between main meals to maintain their calorie intake.

Multivitamins

At first glance, it seems that there is no connection between a set of muscle mass and. However, a good multivitamin complex has a positive effect on both muscle growth and overall health. If you have a deficiency of at least one vitamin or mineral, the effectiveness of training will be significantly lower.

Those who train hard need more vitamins than the average person.

Glutamine

L is the most abundant amino acid found in muscle tissue. It prevents muscle wasting (catabolism) and improves recovery. The better and faster you recover, the harder you can work in the gym! Glutamine is also the main source of energy for the immune system, so it prevents general malaise. That is, you do not have to take breaks in the training process. In addition, glutamine can be taken all year round. However, it should not be combined with creatine, as they are absorbed by the same receptors. This type of sports nutrition is recommended to be consumed before training and before bedtime, before a protein shake.

Nitrogen oxide

It is a free gas produced by the body and used to communicate between cells. The fact that nitric oxide increases blood flow makes it especially beneficial in the eyes of bodybuilders, as the increased blood flow allows more nutrients to be delivered, thereby promoting growth. It is worth noting that this type of sports nutrition is partly in energy drinks, and this makes them an excellent pre-workout supplement.

Natural testosterone boosters

The level decreases with age. And, as you know, its high levels promote muscle growth, improved mood, a healthy libido, and much more. Testosterone is found in products such as ZMA, Tribulus, and others.

ZMA is a scientifically proven mineral based anabolic formula. This complex contains zinc monomethionine aspartate and magnesium aspartate with added vitamin B6. This all natural product boosts testosterone levels and muscle strength. For example, just 30 mg of zinc and 450 mg of magnesium consumed daily will increase your testosterone levels by 30%.

Essential and non-essential amino acids

This is what proteins are made of. They are especially relevant for bodybuilders, as they improve the process of recovery, growth and development of muscle tissue. Branched chain amino acids (BCA) are considered the most useful and effective supplements in any sports program.

Many bodybuilding recruits often wonder if sports nutrition is more beneficial or harmful? Most athletes have already seen its benefits in their own skin, but there are also those who doubt this and are skeptical about taking such sports nutrition.

Someone is convinced that the body quickly gets used to the "assistant" and relaxes, refusing to work further on its own. But this is absolutely not true. Such harmful sports nutrition simply does not exist! It is enough just to adhere to a certain dosage and the effect of taking it will be simply amazing, and no addiction will even occur. Try adding it to your diet and you will see that the result is just around the corner!

And using my 12 years of coaching experience (and 25 years of self-training experience), I will make you an expert in sports nutrition. Lesson one - never use the phrase "sports nutrition". These are supplements, “supplements”, and this word is more consistent with the main task of such products - to close holes in your diet, the lack of certain vitamins, trace elements, amino acids and other things (trust me, everyone has such gaps). I would conditionally divide consumers of sports supplements into two groups:

1. You have been training for a long time and hard (3-4 times a week without skipping) for the sake of a specific result - for example, you dream of shaking a barbell weighing 150 kg or running a marathon 42 km 195 m. You can and need a lot of what will be discussed below. I will offer specific sets of sports supplements for each task (see "Recipes").

2. Beginners, even if they train hard, - in the first six months you should get by with only both types of proteins: “quick” before breakfast, “long” at night. They make up for the protein deficiency that any Russian man has. I will recommend the same diet to those people who go to the gym once a week, “for themselves” (however, if you are overweight, consult a nutritionist first).

Well, I recommend taking both categories (after consulting a doctor) with cardio- and chondroprotectors, regardless of the training program. Let's move on to the powders and bars. If any product known to you is missing from this material, it means that I consider it unnecessary.

1. Protein

Release form: powders

Why: Protein is often drunk right after a workout, saying: "Muscle mass, muscle mass!" But without carbohydrates, which everyone forgets about, protein powder in the matter of instant muscle building is practically useless. Use it just to make up for a general lack of protein. The body will find where to attach it, for example, make testosterone out of it. Proteins are "fast" and "long". The former are more biologically available and instantly provide your body with energy and building material. The latter give the protein gradually, over several hours. It is not difficult to distinguish them: any whey (whey) is “fast”. Any combination containing casein protein (casein) is "long".

How to take: "Fast" protein is consumed in the morning (1 serving 20 minutes before breakfast) and immediately after fat burning workouts. In general, I am a staunch supporter of a predominantly protein breakfast, this allows you to gently raise blood sugar levels after a night's sleep and further spin up your metabolism. “Long” drink 30-90 minutes after the last meal, at night, so that the body has proteins at hand even in a dream.

Recommended: Of the sports supplements that my clients have come across, I can recommend VPX's "quick" Zero Carb for breakfast. For the night, I wholeheartedly recommend "Infusion" from SAN. True, it is more than protein - such products are called "meal replacement". It includes different types of protein (which are absorbed at different times and therefore provide your body with nutrition all night long), as well as vitamins and a dosed amount of carbohydrates that does not harm the figure.

2. Complex amino acids

Release form: capsules, tablets, caplets

For what: I strongly doubt that there are a lot of amino acids in products with such names. Rather, it is the usual "fast" protein, only in convenient packaging. On the road or after a long night in an ambush under the nose of the enemy, where you can not get a shaker, this is a good replacement for a protein shake.

How to take: In any training regimen, except for hypertrophy, - 2-3 tablets 2-3 times a day, as a replacement for protein powders. And in the midst of a long hypertrophy program - 3 tablets twice a day, you can with food or a gainer, and you will also drink protein.

3. Gainer

Release form: powder

Why: My favorite product! The combination of easily digestible proteins and carbohydrates contributes not only to rapid weight gain, but also provides a hurricane of energy before training, and also significantly speeds up recovery after.

How to take: On training days, 30-45 minutes before training and immediately after. On rest days, 1 serving in the afternoon. In endurance training mode, you can three times a day: before and after training, as well as at night. And never eat a gainer for breakfast! The mass in this case will grow only on the sides.

Worth remembering

No amount of creatine with protein will ever correct technical errors or help sleep deprivation. Also, be aware that no supplement can replace a complete, regular, and healthy diet. And do not forget that even harmless and certified products, if used thoughtlessly and beyond measure, can cause irreparable damage to health. If you suffer from food allergies, metabolic disorders, diabetes, chronic diseases of the heart, kidneys, liver or gastrointestinal tract, then before taking any sports nutrition, you should definitely consult an adequate, qualified doctor.

4. BCAA

Release form: tablets, capsules, powder

Why: BCAAs are also amino acids, but only three: isoleucine, leucine and valine. According to a number of studies, skeletal muscles have the most of them. I use BCAAs (and I advise you to do the same) to lose much less muscle during your "fat-burning" or endurance-building period.

How to take: When training - 5 capsules before and immediately after training. On rest days, 2 capsules with regular meals.

5. L-carnitine

Release form: tablets, capsules, ampoules

Why: Carnitine makes it easier for your body to access fat stores. I’m not ready to claim that L-carnitine helps to lose weight, but it really increases endurance and has a beneficial effect on cardiovascular health.

How to take: 1 tablet 2 times a day with food when training endurance or strength. And with any type of training, if you feel that the heart is experiencing a lot of stress (for example, on a hot summer day).

6. Creatine

Release form: powder, tablets, capsules

Why: Creatine is a precursor to creatine phosphate (CP), one of the main sources of energy for muscle work. CF provides an exceptionally short-term power nature of the work (the first 3-5 repetitions in the bench press, for example). It is generally accepted that taking creatine-containing supplements allows you to increase strength. For some, this is true, but for others, this supplement has no effect. Try it - suddenly this food is in you.

How to take: 2-3 g once a day, you can along with a gainer. Just be sure to drink after at least three glasses of plain water. Creatine has an unpleasant ability to absorb fluid, which can lead to spasms, bloating, and even trauma to the connective tissue, for which normal hydration is critical.

7. Glutamine

Release form: powder, granules, capsules

Why: With heavy physical exertion, glutamine reserves in the body are depleted, and this negatively affects the immune system and reduces regenerative abilities. Therefore, if you have more than 5 training hours per week, you should use this supplement.

How to take: At a dose 2 times a day, in the morning and in the evening 15 minutes before meals - and you will recover normally, it is easier to endure stress and get sick less.

8. Energy

Release form: "jars", powder

Why: Another favorite product of mine! A high-quality energy drink at the same time whips up your mood, sports enthusiasm and healthy aggression. During strength training, such a product is of paramount importance. Just keep in mind - these are special sports energy drinks that are sold in special sports nutrition stores! They contain practically no sugar, but there are substances that support the health of the cardiovascular system. They have little in common with supermarket energy drinks.

How to take: Just half a small bottle, drunk 30-45 minutes before training, - and you are ready to break any records! However, I do not recommend drinking energy drinks before every workout (maximum 1-2 times a week), and in no case drink more than one piece per day.

What to mix powders with?

Proteins and gainers can be mixed with ordinary non-mineral and non-carbonated water, freshly squeezed or packaged juice, as well as milk. For a gainer, the best option is water, in combination with juice or milk, the amount of carbohydrates and calories in the mixture will greatly go off scale. Protein powder will tolerate any of the liquids listed above, except that milk should be selected with the least fat. By the way, if your intestines do not tolerate milk, you can safely interfere with the protein on ... kefir. But all other powders, especially creatine, can only be mixed with water, and they must be drunk immediately - in liquid form, supplements are the least chemically stable.

9. Testosterone Boosters

Release form: capsules

For what. To supplements that increase testosterone levels, the attitude of doctors and laymen, as a rule, is completely negative. Obviously, because they are confused with hormonal doping. However, boosters do not pump you with extra hormones, but only gently increase the secretion of internal, your own testosterone. From the point of view of physiology, this means “becoming younger” by a few years, especially if you are over thirty. If you are 17-22 years old and you are healthy, you can safely do without this supplement - hormones in you are already in bulk!

How to take: The most useful quality of testosterone boosters, I think, is their stimulating effect on glucose metabolism. Therefore, in my opinion, it is most reasonable to use them when you are trying to get rid of excess fat. 2 capsules 2 times a day with meals.

10. Protein Bars

Form: you will laugh, but these are candy bars!

Why: Perhaps the most convenient source of protein and carbohydrates: no need to stir or drink - tore open the package and eat to your health! Use to quell hunger between major meals.

How to use. A couple of high-quality bars consistently beat off interest in food for exactly 3 hours, even for such an eternally hungry swallow like me. But the daily rate, according to my observations, is no more than 2-3 bars. If you exceed the dose, problems with appetite may begin!

* "Fast" protein - before breakfast and after training

** "Quick" protein for breakfast, "long" protein before bed

to health

There are a number of sports supplements and near-medical products that you can use in your diet, regardless of the goals that you are pursuing at a certain point in time.

cardioprotectors They should be taken before training during the hot season and during periods of endurance training. These include the L-carnitine already described above, as well as preparations containing potassium and magnesium - substances responsible for the smooth functioning of the heart. For example, potassium and magnesium aspartate.

vitamins and minerals I do not agree with the opinion that prevails among athletes and a number of coaches about the need to take increased doses of vitamins. Therefore, as a trainer, I prefer trivial pharmacy multivitamins in a normal dosage. As a rule, this is one serving immediately after breakfast. For taking additional vitamins supposedly useful to the athlete / pitching - C, E and B separately - I don’t advocate. More than enough multivitamins!

chondroprotectors American coaches have a good saying: “If you don’t play sports, you will go to a cardiologist. If you go in for sports, you will get to an orthopedist! So that the last part of this wonderful phrase does not touch you, regularly take chondroprotectors - additives that facilitate the regeneration of cartilage tissue and the restoration of the ligamentous apparatus as a whole. Even if you rarely go to the gym or don’t go at all, chondroprotectors are worth drinking to prevent diseases of the musculoskeletal system. How often? This information should be in the instructions for use.