What nutritional supplements for weight gain. What does a gainer consist of? Using VSAA will help. Pharmacy drugs for weight gain Dietary supplements for weight gain for women

In the modern rhythm of life, it is very difficult to monitor your diet. Constant stress at work and lack of time deprive a novice athlete of the opportunity to achieve excellent and quick results. Therefore, supplements for gaining muscle mass are very popular among bodybuilders. After all, it is thanks to them that the recruitment process is greatly facilitated.

Nutritional supplements have existed in the world for a very long time. But it is very difficult for a beginning athlete to understand the variety and types. Therefore, the question arises - what supplements should I take to gain weight?

Various sports supplements are used for different purposes. In various combinations and dosages, they will help you gain or lose all excess weight. But at the same time, you need to remember that using them incorrectly can lead to dire consequences.

Main types of food additives

Understanding which nutritional supplements to take is quite simple. In addition to training according to a specialized program, the athlete uses a specific diet that balances all the necessary elements for rapid weight gain.

But it is very difficult to get the required amount of calories from a regular diet. Therefore, sports supplements for weight gain are designed to help with this. It is necessary to understand that the usual diet should prevail over nutritional supplements.

And under no circumstances should you replace your entire diet with sports nutrition.

Protein supplements for mass

In simple words, protein is a protein from which the body receives additional amino acids to build muscles and additional energy. Without these components, gaining muscle mass will be extremely problematic.

Because any physical activity is an expenditure of energy, and energy expenditure occurs due to the burning of fuel - carbohydrates and adipose tissue. But if carbohydrates and fat are simply burned, then the muscles receive microtrauma, and their restoration requires amino acids, which are synthesized by the body from protein.

Additionally, during physical activity, catabolic processes are triggered, which destroy muscle tissue. To stop this process, you need a sufficient amount of protein.

There are several types of protein

• whey
• casein
• isolate

The dosage differs for different purposes. So for weight loss you need 1.5 - 1.7 grams. protein per kilogram of weight, and for gaining muscle mass from 2 to 3 grams. protein per kilogram of weight. You can decide which is better based on your own experience. Since the dosage and type of protein are selected individually.

Glutamine

One of the most important amino acids, which is very important for muscle growth. Muscle tissue is 50% glutamine. With intense training, the consumption of this amino acid increases, and its concentration decreases to very low levels. As a result, muscle tissue, instead of growing, is destroyed.

To prevent this from happening, you need to get it from external sources. It is not possible to obtain a sufficient amount of glutamine from poultry, fish, beef, since its content in fiber, although high, is not enough to nourish the entire body.

Another feature of glutamine is the suppression of the stress hormone cortisol. This hormone is released during training when the body receives aerobic and intense strength training. As a result, a stressful state occurs, which causes cortisol. Suppression of the catabolic process is the most important factor in gaining muscle mass.

Glutamine is available in tablets, powder and capsules. So, choosing the most suitable method of administration will not be difficult. Moreover, the dosages are known. The daily norm for gaining muscle mass is from 10 to 20 grams. amino acids per day.

How to take glutamine video

Gainer

The supplement is designed to compensate for the lack of carbohydrates; it mainly consists of fast compounds that increase the amount of insulin in the blood (insulin peak). This, in turn, promotes the rapid transport of all nutrients directly into muscle tissue, where they are converted into energy.

Indispensable for people who have a thin body structure and an accelerated metabolism. Due to these genetic characteristics, muscle growth slows down. Therefore, gainers are the best supplements for people with an ectomorphic physique.

It can also be taken not only during weightlifting, but also during aerobic training, if you need to maintain weight at a certain level. And as you know, aerobic exercise is designed to burn fat tissue, as a result of which body weight decreases.

Creatine

Creatine is used to support an athlete's strength gains. It takes an active part in increasing muscle volume, mainly due to the fact that it retains water in them. Due to this, they become round in shape, but very quickly lose volume after stopping creatine intake.

Plays a very important role in the recovery of the body after training. It has a cumulative effect and acts gently. Participates in the production of growth hormone and testosterone, which is also important for an athlete. Available in powder form, capsules and liquid form in ampoules. Dosage from 4 to 5 g.

You need to take creatine every day, on training days before and after exercise. On rest days, distribute the intake evenly throughout the day.

BCSA

An amino acid complex that is suitable for both girls and men. Designed to perform several sets of functions such as:

• Protein synthesis

Since all the necessary amino acids are collected separately, they promote rapid protein processing and reduce recovery time after active strength training. As a result, more active training, greater muscle mass gain.

• Additional source of energy.

As a source of extra energy, these are the best supplements for men , who want to gain muscle mass. A multifaceted effect in this regard will give the correct set of muscle mass, without excess fat deposits.

• Increases immunity.

Training is a source of constant stress for the body. If you do not give it the necessary nourishment, then soon the human body may malfunction in the form of illness.

There are also supplements called pre-workout supplements. Their function is to charge the body with general positive energy for more intense workouts.

After all, the plateau effect can occur not only when burning fat mass, but also when gaining it. Slowing muscle growth is far from uncommon, and it can happen to any athlete who prefers natural training.

At such moments, there is neither the strength nor the desire to train. But with a pre-training complex, you can significantly increase motivation and focus on results. This complex includes:

• Caffeine acts as a nervous system stimulant and natural energy booster.
• Various vitamins and minerals that help quickly absorb proteins and BCAA.
• Taurine is also a natural energy booster and stimulator of growth hormones.
• Tribulus Terrestis - a stimulator of testosterone production (not to be confused with taking artificial hormones)

Can't gain weight no matter how much you eat? Do you want to know the right way to gain weight for a girl without harm or complicated diets? Today you will get answers to these questions and say goodbye to thinness forever.

Lack of body weight can cause serious damage to your health. For women, this problem can result in weakened immunity, brittle bones, hair loss and infertility. Underweight can be caused by several diseases, such as hyperthyroidism, eating disorders, viral infections, type 1 diabetes and cancer. Factors such as genetics, stress and poor nutrition play a significant role. How to properly gain weight for a girl and not harm her health?

What a girl needs to eat to gain weight - food and supplements

One of the best ways to cope with this problem is to eat foods that will help you recover faster. In any case, you will need to reconsider your diet. Eating certain foods will help you gain fat, muscle, and bone mass. On the other hand, eating unhealthy foods, including some fats, can only lead to additional health problems.

What high-calorie foods should a skinny girl eat to gain weight? How should an ectomorphic woman eat properly in order to get a healthy gain and what sports nutrition for weight gain should be included in the menu? First things first.

A. Foods for weight gain

Eating protein foods and increasing the amount of calories will ensure an increase in muscle mass. This, in turn, will lead to an increase in overall body weight. But you need to understand that unhealthy trans fats like chips and cookies, as well as other processed foods, will not lead to healthy muscle growth and will only contribute to obesity. What should you eat to gain weight without harm to your health? Below is a list of healthy foods that will help you gain weight.

1. Whole grain

Whole grains contain large amounts of glucose, which acts as the main source of energy for your body. Whole grains are a healthy source of carbohydrates, which allows the protein to be used to increase muscle mass rather than be converted into energy. Refined foods such as white flour should be replaced with whole grains as they will provide you with the right amount of nutrients and energy. Whole grain foods include bread, pasta, cereal, brown rice, and popped corn. Bread and baked goods made from unprocessed grains and cereals are an excellent breakfast option for gaining weight.

2. Nuts

A small serving of nuts contains a lot of calories. So, two handfuls of almonds or 18 cashews will fill you with 160 calories. In addition, almonds contain tocopherol, or natural vitamin E, which protects cells from free radicals. Walnuts combine monounsaturated fats, phytosterols and the amino acid argenine. These components provide the body with energy, as well as nitric oxide, which promotes muscle growth and recovery. Brazil nuts are rich in selenium, and just seven nuts will provide the body with 190 calories. All nuts contain polyunsaturated fatty acids - the healthiest fats for our body. Eat more almonds, walnuts, cashews, sunflower seeds, flax, and pumpkin.

3. Avocado

Avocado is a very fatty and high-calorie fruit. A medium-sized fruit contains approximately 300 calories and 31 grams of fat. The fats contained in avocados are monounsaturated and therefore safe. Adding avocado to your daily diet can help you gain up to three kilograms of weight in just a week. You can add pieces of fruit to omelettes, salads or make sandwiches.

4. Potatoes

Potatoes are the richest source of carbohydrates and complex sugars, so they are often recommended for people who want to gain weight quickly. Potato chips cooked in pure oil or potato sandwiches should be consumed as a snack between meals. Fried or baked potatoes are an effective way to gain pounds. Store-bought chips or other processed potato products should be avoided. They contain unsaturated or trans fats, which have no nutritional value for the body.

5. Pasta and noodles

These products can be prepared in various ways. These are tasty, high-calorie, reliable sources of carbohydrates. Pasta is very affordable. It will be healthier to cook them with plenty of vegetables, which will provide the right amount of vitamins and minerals.

6. Dried fruits

Dried fruits are very rich in fiber. In addition, dried fruits are record holders for the content of vitamins and microelements necessary for general health and strengthening muscle tissue. Being very high in calories, dried fruits will provide the very excess energy needed to increase body weight. Dried fruits also help remove excess fat deposits. Dried fruits can be eaten throughout the day, but be sure to drink enough fluids to avoid dehydration. Whole, unprocessed dried fruits are what you need to eat to gain weight. Store-bought bananas are not healthy dried fruits, as they are full of unhealthy fat.

7. Beef

Beef is high in protein. The amino acids contained in protein are the material for building muscle tissue. In addition, calories from protein provide 15 to 20 percent of the body's energy needs. Beef is a source of iron and zinc, which play an important role in building muscle mass. Cow meat contains creatine, which ensures the absorption of iron. Lean beef is great for increasing muscle mass.

8. Smoothie

Smoothies are a great option to increase your calorie intake without adding too much solid food to your diet. Smoothies can be prepared by combining bananas, cashews, butter, mango, soy and coconut milk, honey, strawberries, and yogurt in various ways. For a 400-calorie snack, just grab fresh fruit, nut butter, cow's milk, and yogurt.

9. Butter

This aromatic, tender and tasty dairy product contains saturated, monounsaturated and polyunsaturated fatty acids. The oil is a source of vitamins A, B12, E, K2, and D, minerals such as calcium, phosphorus, and potassium, Omega-3 and Omega-6 fatty acids. Butter has about 100 calories per tablespoon, which will definitely help. get better. But remember that excessive consumption of oil can negatively affect your health, so it is not recommended to consume more than two tablespoons of this product per day. When your weight gain goal is achieved, you should reduce your oil consumption to one spoon or even consume the product every other day.

10. Bananas

Banana is one of the healthiest and most nutritious fruits given to us by nature. It is rich in carbohydrates, fats, Omega-3 and Omega-6 fatty acids, calcium, potassium, phosphorus, vitamins A and C, folate, fiber, natural sugar and protein. One banana contains on average about 90 calories. Two bananas a day will be enough for people who want to gain weight or simply maintain their health.

11. Cheeses

Cheese is a high-calorie fermented milk product. There are about three hundred varieties of cheeses that differ in taste and can also transform the taste of other dishes. It is a good source of calcium, phosphorus, potassium, magnesium, vitamins A and D, folic acid, choline, fats and fatty acids such as Omega-3 and Omega-6. On average, 100 g of cheese contains about 400 calories. Include cheese in your diet to gain weight and strengthen your skeletal bones.

12. Legumes (lentils, peas, beans, soybeans)

Beans are rich in protein, which is essential for building muscle. Beans are also a valuable source of vitamins, minerals, Omega-3 and Omega-6 fatty acids. Per hundred grams of product there are 116 calories in lentils, 333 calories in beans, 364 calories in peas and 446 calories in soybeans.

13. Eggs

Eggs are very nutritious. It is a good source of protein, fat, vitamins A, D, folic acid and choline, as well as minerals such as calcium, selenium, phosphorus and potassium. One boiled egg contains 75 calories. In order to gain a healthy weight without excess fat, it is better to eat one hard-boiled or soft-boiled egg. Eggs should not be overused; they contain a lot of cholesterol. Two eggs per day is the maximum; after gaining weight, you should reduce your intake to one egg per day.

14. Fish

Fish is rich in proteins, Omega-3 and Omega-6 fatty acids, and minerals such as potassium, phosphorus, magnesium and calcium. Fatty fish, which contain Omega-3 fatty acids, reduces the level of “bad” cholesterol. The calorie content of this product is on average 200 calories per 100g of weight. Eating fish promotes the formation of muscle mass due to the large amount of protein. The list of healthy varieties that help you gain weight includes salmon, tuna, mackerel, sardinella, anchovy, trout, and sardine. It is best to bake or grill fish. If you really want fried fish, you can cook it, but do not overcook it.

15. Dark chocolate

Dark chocolate is a good source of fat, protein, magnesium, manganese, phosphorus, potassium, calcium, copper and iron, as well as vitamins A and K. It is a good substitute for milk chocolate as dark chocolate helps maintain normal blood pressure, protects against cardiovascular disease diseases.

16. Granola

Granola is a mixture of baked oatmeal, puffed rice, nuts, honey and brown sugar. One hundred grams of the product contains 471 calories. Granola is rich in carbohydrates, fats, proteins, calcium, magnesium, potassium, phosphorus, folic acid, vitamins E, K and A. A serving of granola is an excellent option for breakfast. You can eat granola as a dessert or snack between meals.

17. Peanut butter

Delicious, high-calorie pasta is a good source of carbohydrates, fats, proteins, Omega-3 and Omega-6 fatty acids. Contains many minerals such as calcium, potassium, phosphorus, magnesium, iron and copper, as well as vitamins such as vitamin E, niacin, folate and choline. Suitable to replace regular butter. One hundred grams of peanut butter contains 588 calories. Eating pasta will help you gain weight and prevent colorectal cancer.

18. Fruit juices

Fruits are rich in vitamins, minerals and natural sugars. Fruits such as grapes, mango, strawberries, peach and pomegranate contain a lot of juice, the consumption of which will help in gaining a healthy weight.

19. Whole/Soy/Almond milk

Whole milk is good for those who want to gain weight. It is rich in fats, carbohydrates, proteins, natural sugars, potassium, phosphorus and magnesium, as well as vitamins A, D, folate and choline. One cup of undiluted milk contains 103 calories.

If you are lactose intolerant, you can drink soy milk, which has the same nutritional value as cow's milk. Almond milk is another healthy alternative to regular milk. It has slightly fewer calories and is rich in protein, calcium, vitamins A and D. Milk is very useful for increasing muscle and bone mass.

20. Whole grain bread

Whole grain bread is much healthier than white flour bread. The energy value of a slice of whole grain bread is 130 calories. This bread is rich in folate and choline, calcium, magnesium, potassium and phosphorus. It is a good source of healthy fats, carbohydrates, proteins, and fiber. Whole grain bread is often consumed as part of a weight loss diet, but it can also be used to increase body weight if consumed in fairly large quantities. You can make sandwiches with whole grain bread, this will give you the opportunity to noticeably gain weight within a few weeks.

21. Cornbread

Corn bread is good for weight gain. It has a high glycemic index (1 slice of cornbread has a glycemic index of 110) and is a good source of fat, protein, vitamin A, calcium, phosphorus, potassium, magnesium and iron. This is a healthy high-calorie product: 100 grams of bread contains about 300 calories.

22. White meat

Chicken and turkey are considered white meat. Skinless chicken breasts are often recommended for weight loss; they are low in calories. But if your goal is to gain weight, then you can eat chicken with skin once a week. Chicken and turkey are good sources of protein, vitamins such as choline, vitamin A and niacin, and minerals such as phosphorus, potassium, calcium, magnesium and selenium. One hundred grams of chicken contains 239 calories, and 100 grams of turkey contains 104 calories. White meat is grilled, baked, fried or cooked in soups.

23. Shrimp

Shrimp are a good source of protein, fat, vitamin A, choline, Omega-3 fatty acids, potassium, phosphorus, calcium and magnesium. One hundred grams of shrimp contain 99 calories. The best way to cook shrimp is to fry them in a shallow dish along with vegetables in butter. You should not eat shrimp too often, they are rich in cholesterol.

24. Oatmeal

Oatmeal or oatmeal is an ideal breakfast for those who want to lose weight. But oatmeal can also contribute to weight gain as it contains many carbohydrates, fats, proteins, minerals and vitamins. One hundred grams of oatmeal contains 68 calories. It is best to eat oatmeal with whole milk and dried fruits.

25. Whole yogurt

Whole yogurt is a great aid in weight gain. It is rich in fats, carbohydrates, proteins, Omega-3 and Omega-6 fatty acids, vitamin A, folate, calcium, magnesium, phosphorus and potassium. A glass of whole yogurt will add 149 calories to your body. Whole-fat yogurt will help you gain muscle mass and strengthen your bones. Have yogurt after lunch. You can also consume flavored yogurts, the sugar they contain will add calories to your diet.

26. Vegetable oil

Vegetable oils such as olive, soybean, palm and peanut are good sources of fats and fatty acids. These oils do not contain harmful trans fats and are suitable for healthy weight gain. One tablespoon of olive or peanut oil contains 119 calories. A tablespoon of soybean oil contains 102 calories, palm oil - 120 calories. The oils can be used to dress salads, fry and bake with them.

27. Mayonnaise

This yummy is ideal for underweight girls. Mayonnaise is rich in fats, carbohydrates, proteins, vitamins K, E, Omega-3 and Omega-6 fatty acids, and potassium. Homemade mayonnaise is usually made from eggs, but vegetarian mayonnaise is also available. One tablespoon of mayonnaise contains 94 calories. You can dip food in it, spread it on bread or dress salads. The missing kilograms will be gained very quickly.

28. Ice cream

Good news for ice cream lovers! This dairy product contains enough fat, carbohydrates, calcium, potassium, phosphorus and vitamin A. A serving of ice cream contains 207 calories. Various fillers and additives make it even tastier and higher in calories. This promotes rapid weight gain when consumed regularly. However, you shouldn't eat ice cream too often either. Eating cold foods is not advisable for sinusitis, coughs and colds.

29. Salad dressing

To dress the salad, you can use mayonnaise with vegetable oil - the most high-calorie foods for weight gain, which contain large amounts of fat, carbohydrates, minerals and vitamins. After adding the dressing, you can garnish the salad with grated cheese.

30. Wheat germ

Wheat germ can help build weight as it is rich in fat, carbohydrates, fiber, protein, iron, magnesium and vitamins C and B6. One hundred grams of germs contain 385 calories. It is best to consume wheat germ as a decoration for desserts, along with oatmeal or granola.

B. Supplements for Weight Gain

Nutritional supplements also play an important role in weight gain. However, such additives will not work on their own. They must be combined with high-calorie and nutritious foods and exercise. Below are the best supplements that are used for weight gain:

31. Protein powder (protein)

Proteins are the building blocks of muscle tissue. In order for the scale to show an increase of half a kilo, you need to consume 1 gram of the supplement daily. High quality protein powder provides weight gain by providing the body with the building blocks for our body.

32. Creatine

This is another weight gain supplement that promotes the production of adenosine triphosphate during intense physical activity. Responsible for muscle contraction, creatine plays an important role in ensuring high rates of muscle growth.

33. Leucine

Essentially, it is an amino acid that promotes muscle tissue repair. Leucine can be found in many BCAA supplements. This supplement should be considered for weight gain at a faster rate.

34. Waxy corn

Another nutritional supplement that promotes rapid absorption of carbohydrates, increases insulin levels and promotes glycogen saturation. This supplement is quickly digested and helps transport proteins and amino acids into muscle tissue. One of the advantages of such sports nutrition is its easy absorption by the digestive system. If you feel nauseous after a hard workout, waxy corn can be mixed and consumed in any smoothie.

The entire list of foods and sports nutrition listed above will help you gain weight, but you must first consult with your doctor to find out how many kilograms you need to gain. Whether you are a man or a woman with a naturally thin build and an ectomorph type, be sure to follow the diet plan suggested by your doctor or nutritionist. Excessive consumption of proteins, fats and carbohydrates can ultimately lead to obesity, which is fraught with complications for the cardiovascular system.

Share your stories if you know how to eat to gain the missing weight. Also, if you would like to add to our list of weight gain foods and supplements, please leave a comment below.

Girls with a thin physique often find it very difficult to gain the necessary muscle mass, even with intense exercise. With a rapid metabolism, all received microelements are immediately processed into energy, and in order to eliminate this feature, it is necessary to use special sports nutritional supplements that promote muscle weight gain. Gainers also belong to this type of supplement.

What is a gainer

This sports nutrition, which is a dry powder, contains a large percentage of carbohydrates, proteins and healthy fats. This additive is usually diluted in liquids, such as water or milk. Supplements can have different compositions, but almost all have common elements, such as:

Self-cooking

Sports nutrition stores offer various gainers, but homemade products will give you one hundred percent confidence that this is a truly high-quality supplement.

The main goal is weight gain, which is achieved by increasing the amount of carbohydrates.

To prepare the supplement at home, you need the following products:

• Jam, berries or sugar are sources of carbohydrates;
• Powdered milk, cottage cheese, egg whites are sources of protein;
• Juice or milk is a liquid for diluting the mixture.

Such nutrition from the above ingredients will allow the athlete to receive an additional portion of nutrients and gain additional weight for thin people.

Recipes

First option

You will need:

• Peanuts - 60 gr.;
• Banana - 2 pcs.;
• Cottage cheese - 200 gr.;
• Honey - 3 tbsp. spoons;
• Milk - 0.7 l.

Beat the ingredients in a blender until smooth, then stir the resulting mixture. This amount is enough for 2 servings, each of them contains more than 70 grams. carbohydrates and about 35 gr. proteins.

Second option

• Cottage cheese - 100 gr;
• Milk - 200 ml;
• Sugar or honey - 1 tbsp. spoon.

It is necessary to beat everything in a blender until a homogeneous mass is obtained, then pour the juice of half a lemon into the mixture. This cocktail recipe is for 1 serving.

Best sports nutrition

Even when experienced athletes go to a store with special nutrition, their eyes widen, and beginners are confused, and often have no idea which gainer to choose. In order to understand which option from this range is the best, you need to carefully study the composition of each additive.

All gainers can be divided into several groups according to the ratio of proteins and carbohydrates:

• 20% to 80%
• 70% to 30%
• 30% to 70%

The first type of this product is best suited for thin people, such athletes have a very difficult time gaining muscle mass.

The second type is the optimal gainer for weight gain in girls, and is also ideal for athletes who experience an acute lack of protein.

The third will be optimal for almost all people, regardless of their body type.

In good sports supplements The following elements must be present:

Rules of use

This sports nutrition for weight gain should be consumed by thin people several times a day, and experts recommend taking it in the morning in order to give the body all the necessary elements. The second time, the gainer can be consumed immediately before training, this will provide the person with the necessary energy for the duration of the workout, but you can choose an individual time of administration.

Experts also advise eating after a workout. Gainer can replace a full meal if it is not possible to eat normally. In addition, the manufacturer indicates the dosage on each package.

Top 3

Developers are constantly introducing innovations into the composition of the product, and every day in stores they offer more and more advanced nutrition, which has a balanced composition with purified and higher quality ingredients.

The best brands

In addition, the following brands are noted among the manufacturers of these additives:

• Dymatize Nutrition Super Mass Gainer by Dymatize Nutrition;
• MuscleMeds CARNIVOR MASS from MuscleMeds;
• Armor Hard Mass from Inner Armour, etc.

The prices for this sports nutrition for weight gain vary; it can be purchased for both 2500 and 6000 rubles, however, experts do not recommend chasing a low price, since the quality of the product can be very poor.

Contraindications

This sports product is specialists It is not recommended for people who have a tendency to quickly gain extra pounds; their body will not have time to burn additional carbohydrates; protein supplements are suitable for them.

Remember! This diet will only help thin people who gain weight by increasing their calorie intake.

If the dosage is not observed, the following side effects may occur:

• Allergy;
• Obesity;
• Stomach problems;
• Diabetes;
• Kidney problems.

Nutrition for weight gain

I am glad to welcome you, friends! Read this article. At the end I will talk about my experience with the drugs.

Many athletes, when developing muscles, sooner or later hit the ceiling. In such a situation, their eyes turn to muscle-building drugs. And this is logical, because our muscles have a development limit. The drugs were created to expand this limit. But which of them should be taken and which should not? – the question is not simple.

I hope you have already gained at least 20 kg of muscle since starting training! Why am I saying this? The fact is that such an amount of meat can be increased without drugs, even without sports nutrition. So to speak, on buckwheat and breasts. If you have less muscle, then just understand your training methods and your diet. Because you still have room to grow with “natural” products.

At the European Championships NAPAlexey Akimov. Multiple champion and record holder of Russia in strength sports. Master of Sport. Training experience - more than 20 years. He trained dozens of strong men and helped improve the health of hundreds of people.

When your training experience and form are at a decent level, then it makes sense to think about taking medications.

I’ll start not even with drugs, but with sports supplements. They can benefit you too. But don't expect mind-blowing muscle growth. The contribution of supplements to your progress is no more than 10%.

Protein

The most popular sports nutrition product. Protein is a supplement consisting primarily of protein, which we need to build muscles! Basically, protein intake is relevant in cases where we cannot get the protein standard from their products

Indeed, additional protein intake will not be superfluous if you are an experienced athlete who cannot get the required amount of this nutrient from ordinary foods. However, there is no need to go to extremes; the recommended and truly substantiated standards for protein consumption are 1.5-2 g per kilogram of body weight. Exceeding these standards can lead to increased stress on the kidneys and liver, as well as worsen digestion. If you want how to ensure maximum protein absorption, write to me, I will help you figure it out.

Gainer

I must say that a gainer can really help with weight gain. You just need to carefully study the composition of the product - it is desirable that the ratio of proteins and carbohydrates in it be from 40/60 to 30/70, but not 10/90. In addition, an important point will be the qualitative composition of carbohydrates - it should not be sugar, but more complex carbohydrates - for example, maltodextrin or amylopectin. Otherwise, most of the weight gained will turn out to be fat deposits.

Creatine

One of the few supplements from which you can feel the effect already in your next workout! Creatine plays an important role in energy metabolism in muscle cells. As a result, it increases muscle strength and performance. And this subsequently results in an increase in muscle mass!

Creatine does work, at least for most people. Since there is a category of people (on average, about 30%) who practically do not feel the intake of creatine. Here you need to proceed from goals and objectives. Creatine increases muscle strength and mass, but also retains water. This must be taken into account. In addition, it is important not to get confused among the numerous forms of release of this product. Manufacturers and sellers are actively promoting new, and often more expensive, forms of release, but the good old monohydrate, according to reviews from athletes, is still beyond competition. The capsule version creates less stress on the gastrointestinal tract. Do not forget about the methods of taking this supplement and the course options (loading, constant use, alternation).

BCAAs

This is a complex of three essential amino acids: leucine, isoleucine, valine. These amino acids are very important for our muscles! BCAAs are mainly recommended for gaining lean muscle mass or for maintaining muscles during cutting. But the effectiveness of this supplement is in question.

BCAAs really work and can help an athlete increase strength and muscle mass. Basically, it is from these amino acids that the matrix of a new muscle cell is built, the prerequisites for the creation of which are created during strength training. Therefore, they should be taken before or during training with a small portion of carbohydrates, carefully selecting an individual portion. If you need help with your nutrition program, write to me, I will help.

Vitamin and mineral complexes

In addition to consuming macronutrients (protein, fat, and carbohydrates), you need to consume enough vitamins and minerals. Your performance and other important parameters of the body directly depend on them.

The importance of taking vitamins and minerals cannot be denied, especially since people who exercise hard have an increased need for these substances, especially in winter. A special feature of sports variants of vitamin-mineral complexes is, as a rule, an increased dosage of active ingredients, as well as the presence of additional additives that can help in the absorption of vitamins and minerals directly. However, it should be remembered that constant intake of excessive doses of vitamins (especially fat-soluble) and minerals can have a toxic effect on the body.

The considered sports nutrition will be a good help for increasing your achievements in “body building” (from the English “bodybuilding” - literally “body building”). By the way, you can buy all the mentioned products in flexSport stores.

Pharmacy drugs

Well, we've looked at sports nutrition. Now it’s the turn of the pharmacy “pharma.” Drugs that are available in pharmacies can be either cheaper analogues of sports nutrition products or have more pronounced anabolic effects.

But before you run to the pharmacy, carefully weigh the pros and cons. Study the side effects, contraindications and the possibility of individual intolerance to the drug. Better yet, consult a doctor! At a minimum, consult a professional athlete.

Glutamic acid

Accelerates nitrogen metabolism. Which entails an increase in muscle mass growth. In addition, glutamic acid improves immunity, which is important during periods of heavy stress.

Methionine

An essential amino acid that is beneficial for our body. In addition to influencing muscle growth, it has hepatoprotective properties. In simple words, it protects the liver. It is found in large quantities in chicken and beef. Methionine is suitable for teenagers as a prevention of acne.

Alvezin

An effective, but “inconvenient” drug. Since it is administered intravenously. Therefore, it is highly undesirable to do this yourself. You can take a course of IV drips in any hospital for a fee. Essentially, alvezin contains all the amino acids our muscles need. And due to intravenous administration, they almost instantly enter the muscles.

Potassium orotate

Activates metabolic processes in the body, thereby stimulating muscle growth. It is also popular among athletes due to its beneficial effects on the heart. Particularly relevant during high-intensity training.

Safinor

This drug is an adaptogen. Simply put, it helps the athlete adapt to new loads. Desirable for use by athletes who increase muscle mass.

Ecdysterone

A drug that stimulates weight gain. The main component is Leuzea safflower. Due to its plant origin, ecdysterone has virtually no contraindications or side effects. Experienced athletes recommend taking it in conjunction with a protein shake.

Riboxin

It can be bought at almost any pharmacy. Taking the drug has an anabolic effect. In addition, it protects the heart during intense exercise. Riboxin improves blood supply to muscles and is involved in energy metabolism.

Betimil

It is an actoprotector. In other words, it increases the efficiency of your body. As a result, you can train longer and more effectively, which leads to increased muscle mass.

Over the years of development of the pharmaceutical industry, many drugs have been created that can help an athlete achieve his goals. I would divide all available drugs into several groups:

• individual amino acids, their derivatives or amino acid complexes (glutamic acid, methionine, alvesin, aminoven and others);
• drugs that improve energy, cellular metabolism and cellular respiration (potassium orotate, riboxin (inosine), mildronate, carnitine chloride, etc.);
• adaptogens and drugs with similar effects (leveton, ecdisthene, eleutherococcus, ginseng, lemongrass, etc.);
• vitamins, minerals and their complexes (supradin, complivit, asparkam, panangin, magnerot, etc.).

One of the advantages of pharmaceutical drugs is that they undoubtedly work, that is, they perform the stated function. However, this raises the very important question of the actual need to take these drugs, as well as possible side effects, which, of course, are possible with improper use and incorrect dosages. It is necessary to compare your goals and health status with the effect of these drugs, consult with specialists and carefully monitor changes.

Parameters by which supplement regimens and their dosages are determined

• age,
• level of physical activity and lifestyle,
  the presence of chronic diseases and/or predispositions to diseases (especially the gastrointestinal tract and cardiovascular system),
• the presence of allergic reactions to the active ingredients of additives,
  body composition analysis results (height, weight, body mass index, percentage of fat, muscle and bone mass, water and visceral fat levels, metabolic rate, recommended daily caloric intake),
• person's sporting goals.

Only by comparing all these parameters can you determine and create a regimen for taking supplements that will not only not harm human health, but will also help you achieve your goals faster and more efficiently.

Example (simulation model)

Options:

man, 25 years old, office work,

strength training 3 times a week, good health,

features - increased stomach acidity, intercostal neuralgia, pinched nerve, gluten allergy, height 178 cm, weight - 89 kg, fat 21%, muscle tissue 54%, water 59%, visceral fat 6%, bone tissue 3.9%,

The goal is to increase muscle tissue, increase strength, and reduce fat mass.

• 10-day course of B vitamins (combilipen, injection),
• 10-day course of vitamin C injection,
• morning intake of adaptogen Eleutherococcus 15 drops,
• before bed, take melatonin and tryptophan,
• 10 g of creatine monohydrate daily, divided into two doses, in capsules,
• 10 g BCAA and 20 g carbohydrates (amylopectin) before a 1.5-hour workout,
• 30 g whey isolate 30 minutes after training,
• 20 g of casein before bed.

From personal experience

During my practice, I very often encountered the fact that people incorrectly use nutritional supplements and pharmaceutical drugs, do not correlate them with their goals and condition, and incorrectly select dosages and methods of administration. The result is a lack of results and loss of money at best, and health problems at worst. Let's look at three specific examples.

young girl

A girl who goes in for swimming, on the recommendation of her coach, turned to a sports store for supplements that would help her improve her physical fitness and improve her results. Without understanding the specifics of the goals, the seller advised the girl to take creatine and gainer, which the girl did, since she herself did not particularly understand this issue. As a result of two weeks of taking these supplements, the girl gained an extra 4 kilograms of mass (mostly fat), her results worsened and she was not taken to the training camp.

Old man

A man who wanted to lose excess weight as quickly as possible purchased a fat burner from the Hardcore series at a sports nutrition store. The man had problems with blood pressure, which he knew very well, but did not use this supplement, even dosage was twice as high. He didn't even bother to read the ingredients of the drug, which included geranium extract and a hefty dose of caffeine. Thus, he acquired such health problems that set him back from achieving his goal for a long time.

Middle-aged woman

The woman decided to reconsider her diet after reading on the Internet recommendations for creating a cutting diet for professional athletes. There were instructions to sharply limit the amount of carbohydrates consumed and increase the protein content, including through sports nutrition. As a result, she began to consume up to 4-4.5 g of protein per kilogram of her own weight. The result of this venture was that the predisposition to kidney disease that she had developed into a disease, and she dropped out of the training process for a year, spending a lot of time, money and effort on treatment.

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

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 nutritional supplement on the market is loaded with steroids. Most people, when purchasing dietary supplements for weight gain, are interested in whether they contain steroids. The open sale of anabolic steroids has become a real cause for concern. To make the right decision regarding the purchase of a package of sports nutrition, you need to carefully study the composition, the effect of the ingredients and not pay attention to advertising. Never buy products influenced by the noise of other people's opinions!

Look at the ingredient label to learn more about each ingredient.

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 proven, authoritative resources. Look at certain scientific studies that prove the effectiveness of a particular product.

Each ingredient should be listed with its dosage, and the nutritional panel should 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 lean muscle mass gain. The product in powder form is very simple and easy to prepare. By consuming protein powder, you get the required amount of protein and calories, which allows you to achieve your goals and replenish essential nutrients. The best quality powders are made using the best protein sources, such as whey and casein, or a combination of the two. Whey is a quickly digestible protein, while casein is a protein that will take a little longer for the body to process.

However, this is not something to worry about. The only time when this is important is during sleep, since the slow absorption of protein compensates for the catabolic process and promotes protein synthesis.

If you are faced with a choice of which type is better, give preference to whey protein powder.

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

To calculate this, you can use the following formula: 1-1.5 g of protein per pound (453 g) of body weight. In some cases, depending on your weight, you may need more protein. Two or three servings of a protein shake per day will help you gain the necessary muscle mass faster. However, do not forget about natural sources of quality protein. There are many foods that should also be consumed.

Creatine monohydrate

One of the first types of creatine monohydrate was called phosphagen. It had to be mixed with grape or apple juice. But because the powder did not dissolve properly, the taste of the juice became worse. However, this supplement worked wonderfully to increase muscle size and strength.

One of the creators of this drug shared several stories about how many companies refused to produce creatine. It has no calories or protein, how can it have positive health effects and help build muscle? They didn't understand the most important thing.

What is creatine?

It's not a steroid. It is found in natural foods such as meat and is part of the ATP energy system, providing 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 beneficial properties such as accelerating muscle growth, increasing strength and endurance. In addition, it fills muscle tissue cells with water and increases their volume. Since this product helps fill cells with water, you need to drink enough fluids.

Since then, new and improved versions of creatine have emerged. Manufacturers sought to improve the quality of absorption of the product and remove possible side effects, such as cramps or swelling. However, new types of products have opened up additional avenues for marketers and advertisers who want to increase sales. Many athletes still continue to take creatine monohydrate and are satisfied with the results. One of the best monohydrates is Creapure ®. It is carefully crushed, easily digestible 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 more than 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. The amino acids then enter the muscle tissue, promoting muscle recovery and growth. Although split-chain amino acids bypass the liver and go directly to the muscles, they are used as energy in the absence of glycogen and help speed up the recovery process and increase mass gain.

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

Anyone involved in sports should master the following basic concepts:

Anabolism is the process of synthesis of new substances and structural compounds that promotes the renewal and growth of new tissues, including muscle. 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 the process of destruction of various substances or structures. Due to the breakdown of complex substances, simple ones such as amino acids and glucose appear. The catabolic process, which promotes the breakdown of protein into amino acids, is provoked by overwork, excessive workload, stress and tension, hunger, etc.

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

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 rapid muscle growth.

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

For continued success in your sport, you need to get all the nutrients you need. However, it is not always possible to choose the optimal set of natural products for a balanced diet. The best option is to choose 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 you concentrate and increase the intensity of your workout in the gym. A carefully selected set of ingredients in this sports nutrition helps increase energy levels. They differ in composition. Some contain creatine and are designed to increase intensity and increase activity.

In addition, they help overcome fatigue and allow you to train more actively and for 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 them only in cases of feeling energy depleted or subject to daily morning training at high intensity. There are versions without added stimulants. Regular use of such products can significantly increase the effectiveness of training.

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

Top Supplements for Muscle Growth

1. Protein powder should be consumed 1-3 times a day between meals, especially in cases where it is not possible to have a full lunch. Be sure to drink protein shakes after doing physical exercise in the gym.
2. BCAAs– Split-chain amino acids are best taken before training. You can supplement this mixture with creatine and a carbohydrate source (such as maltodextrin or dextrose). Some athletes mix the required ingredients in a large bottle of water and drink throughout the day. Or consume 4-5 hours after completing a workout. This is a pretty smart decision and complements your nutrition plan. On rest days, divide this doha into six parts.
3. Creatine. To grow muscles, consume it before exercise, on rest days and in the morning before meals.
4. Multivitamins– daily during breakfast.
5. Pre-Workout Supplements, take according to their intended purpose.

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