Which protein is best for gaining muscle mass. Which protein is best for gaining muscle mass? A guide for beginners How to use protein to gain weight quickly

The problem of underweight is relevant, as are the issues of losing weight, and most importantly, not only men, but also females strive to gain weight. No matter how absurd this idea may seem, it affects a huge part of the population, and as nutritionists say, losing weight is sometimes easier than gaining a couple of kilograms. Everyone has heard about a lot of diets and nutritional options that help you lose weight quickly and effectively, but not everyone understands how to gain weight so that it looks beautiful and harmonious. There are many nutrition plans and rules that will help you gain those treasured kilograms.

Causes of thinness or why people cannot gain weight

We often meet thin people who don’t know the word “diet”, eat large portions, overindulge in sweets, and look as if no one is feeding them. There can be many reasons that prevent you from gaining the desired weight, and simple guesses or Internet monitoring are not enough to determine. If you have been struggling with the problem of being underweight for a long time, you should contact a specialist who will help you choose the right treatment plan and the necessary medications to gain weight.

To start therapy and achieve stunning results, you need to eradicate the patient’s main problem, cure the ailment that hinders you on the path to health, good mood, and a beautiful figure. Often, adolescents whose bodies are going through puberty suffer from weight problems. Below is a large number of all kinds of tips, rules, and proper nutrition diets that are necessary for a healthy lifestyle and getting the figure of your dreams.

Effective ways to gain weight at home

The entire Internet is filled with advice on how to quickly lose weight, get pumped up, dry out, but few people write about how to increase weight, and for some this issue is much more pressing than the problem of excess weight. Not everyone wants to go to the doctor, some are simply afraid, others don’t want to. Therefore, gaining weight at home is the best choice. There are several interesting safe tips that do not require a doctor's permission:

Proper nutrition, moderate consumption of proteins, fats and carbohydrates.
Positive attitude, attitudes.
Useful vitamin preparations, for example, fish oil.
Sports supplements (protein).

In order for a person to have a normal weight, you need to know the basics of proper nutrition. To gain weight, you don’t have to overeat on buns, sweets and pasta. Proper nutrition is a lifestyle that will help regulate metabolism. By eating right, you will always be in a great mood, your skin, nails and hair will glow, and the problem of excess and underweight will no longer bother you.

The main meal of the day is breakfast; it should be hearty and rich. This is the time when we can even afford simple carbohydrates: sweet buns, cakes, sweets. If you want to gain weight, then the ideal breakfast for you would be: oatmeal with milk with a spoonful of honey, banana, tea, coffee with cookies, waffles or delicious chocolate. A couple of hours after breakfast, have a light snack: yogurt, whole grain sandwich, fruit.

For lunch, a light soup with croutons, an omelette with vegetables, or porridge: buckwheat, rice or barley are ideal. It is worth remembering that in order to gain weight, it is imperative to consume a sufficient amount of complex carbohydrates, and sometimes you need to add baked potatoes to your diet. After lunch, don't forget about snacks. To prevent the body from getting used to it, give it a slight shake, then it will begin to save “in reserve.” These can be fasting days on kefir, apples or buckwheat, and the next day return to your diet.

Dinner is a modest meal. Even if you want to gain weight, you don’t need to overeat foods that are forbidden for proper nutrition: sweets, chips, crackers, sweet carbonated water. The body prepares for rest in the evening, so you should not strain it. For a proper dinner, the following are suitable: grilled vegetables, salads, chicken meat - boiled or baked, turkey fillet, fish. Cottage cheese is an ideal evening dessert; those who want to gain weight can add a spoonful of honey or jam to it.

Weight Gain Products

To gain weight, you need to familiarize yourself with the list of must-have foods. Unfortunately for all those with a sweet tooth and lovers of junk food, such products are not included in the top of healthy nutrition and are also not suitable for gaining weight; they can negatively affect your health and add a couple of unwanted kilograms to you, which will consist only of fat. To get enough vitamins, benefits and the right weight from food, you need to consume in moderation:

Eggs. They contain many useful vitamins and minerals necessary for the body: vitamin A, folic acid. The most important thing is that egg white is best absorbed in the body.
Porridge. They will provide the body with the necessary energy, vitamins and a considerable amount of calories. Porridges prepared with milk have twice the energy value.
Meat. Chicken, turkey, beef are the best friends for those who are wondering how to gain weight.
Pasta. This should be pasta made from durum wheat; it will provide the body with the necessary vitamins, and most importantly, it will fill it up, help you gain weight, and in addition to minced meat, it will make your dish not only satisfying, but also tasty.

Approximate diet

Diet is an important element for those who want to gain weight and gain muscle mass. A large amount of proteins, vitamins, minerals, as well as energy is what the body needs to gain kilograms. Therefore, a properly designed weekly meal plan will help skinny people get rid of the problems of missing weight. Here are some tips regarding your proper menu and diet that will help you gain weight:

Oatmeal, a cup of coffee, cocoa, tea with a small chocolate or cookie, any fruit.
Omelette of two yolks and three whites, toast, tea, coffee with milk, waffle, banana.
Vegetable casserole with a small amount of potatoes, a glass of milk, cookies, fruit.

Cottage cheese with fruit or jam.
Cracker or bagel with tea.
Nuts, dried fruits.
Sandwich with cheese, ham, green tea.

Soup, porridge with chicken, salad, juice.
Soup, porridge with fish, green tea with honey, fruit.
Potatoes baked with meat, eggs, juice.

Fruits, coffee with dark chocolate.
Bananas with cottage cheese.

Buckwheat, rice, fish, fresh vegetables, oranges.
Cottage cheese, jam, tea.
Salad, boiled eggs, juice.

How to gain weight quickly for a man

The question of how to gain weight for a guy in a short time is of interest to gym lovers, asthenics and those simply wanting to get a beautiful figure. Tall guys usually have a hard time gaining weight, and even with the densest diet, they sometimes only lose pounds. If, after a comprehensive examination, no violations or abnormalities are revealed in a man, then you should take note of a few tips:

To drink a lot of water.
Increase the calorie content of foods.
Increase the frequency of meals. Three mains and at least two snacks.
Eating protein and gainers.
Physical, strength loads.
Healthy sleep, at least eight hours.

Brewer's yeast for weight gain

Brewer's yeast is one of the effective means to quickly gain the weight you need, as it speeds up metabolism and helps stabilize body weight. Don't confuse beer with brewer's yeast; beer can have a negative impact on your figure.

Brewer's yeast contains few calories, practically no fats and carbohydrates, and the presence of necessary minerals, vitamins and proteins has a beneficial effect on the body's condition, proteins are absorbed, and fats are quickly burned. Buying such a product is not difficult. They are sold in powder, tablets or flakes. To avoid eating them just like that, you should sprinkle them on oatmeal, add them to protein shakes and gainers.

Protein

Protein is a mandatory supplement for an athlete, which, together with physical activity and proper nutrition, has a positive effect on weight gain. However, you should also combine protein intake with proper training to gain weight. Protein is an essential building material for our muscles; it is the basis of proper sports nutrition.

There are a huge number of recipes for pancakes and muffins based on protein, which makes them healthy, rich in protein. Protein is best drunk in cocktails; it is easily digestible, convenient to use, and the variety of flavors makes it even more enjoyable. There are several types of protein, to decide which one will be best for you, you should consult with nutritionists and trainers:

Whey Protein.
Casein.
Soy protein.
Egg white.
Protein isolates.
Hydrolysates.

How to gain weight for a woman during pregnancy

It is believed that during pregnancy a girl should gain about 10-18 kg. If weight is gained slowly, this can have a bad effect on the development of your fetus, its size and weight. If a woman does not gain the required kilograms, the baby may be born underweight. Therefore, if you are pregnant, you should adhere to the principles of proper nutrition:

Take the right amount of vitamins and minerals. It must be prescribed by a doctor, no amateur activities, because this can be dangerous for the fetus.
Proper, healthy nutrition.
Fresh air. Walks in the park or simple gatherings near the house will have a beneficial effect on your health and the condition of the fetus.
Consumption of infant formula.

After childbirth

After giving birth, some mothers complain of weight loss and inability to gain it back. Breastfeeding promotes weight loss, so you need to be careful about your health, stick to proper nutrition, don’t be nervous, and most importantly, rest. Problems with being underweight can cause missed periods. If you adhere to all the rules, then the problem should be sought in the improper functioning of the body. To understand what the problem is, you should undergo an examination:

Stomach check. To exclude gastritis, prolapse of the stomach.
Intestines.
Endocrine system.

How to gain weight very quickly in a short time

If you want to quickly get back into shape, pump up, gain a couple of kilograms, then you need to understand that everything must be in harmony. Rapid weight loss and sudden weight gain are not a natural phenomenon for the body, so you should not chase quick results, but slowly and confidently move towards your goal. There are many ways to gain weight, and most importantly, to normalize your metabolism and make your body work like a clock. There is no need to rush for this; there are mythical supplements that will help you achieve your goal.

You need to remember that it is almost impossible to gain muscle mass quickly, and you don’t need layers of fat at all. There are also folk methods that you can borrow from your grandmothers. The main thing is, try to eat right, in moderation, consume the correct ratio of fats-proteins-carbohydrates, and then you will achieve your goal in the shortest possible time, and most importantly, maintain the health and beauty of the whole body.

Workouts for skinny people

The body of ectomorphs does not tolerate power loads quite well, which is why it is sometimes necessary to reduce their intensity. For example, you can reduce the number of training days per week in order to give the body additional time to recover or do fewer working approaches for a particular exercise. Of course, this approach is only suitable for beginners who are just getting started with hard training in the gym. How to gain muscle mass for a skinny person? Perform more compound exercises, which usually include the following: squats, bench presses, rows, biceps curls, pull-ups and push-ups (from the floor and on the bars). As for the frequency of training, going to the gym 3 times a day will be the best choice for everyone. What to pump on a given day? Your program should be something like this:

Take one rest day between training days. Proper nutrition and adherence to the regime are the key to your success!

Sports nutrition

The importance of sports nutrition is often greatly exaggerated. These are not anabolic steroids, and therefore rapid gains in muscle mass and strength cannot be expected. First of all, these are ordinary food products that, to some extent, can complement your natural food. What is included in this group of additives? Let's list them all:

Protein. High-protein mixtures are the most popular in bodybuilding due to the priority importance of protein in this sport. There are several types: whey (fast protein, suitable for taking in the morning and immediately after training), casein (slow, suitable for use before bed), egg (medium-acting) and soy (also medium-level). The priority for athletes should be the first 3 types.
Gainer. Carbohydrate-protein mixtures for accelerated weight gain. The product contains fast carbohydrates and proteins, and therefore this cocktail is ideal for ectomorphs after training and in the morning. How to gain weight for a thin teenager? A gainer can help you gain your desired weight and get in shape.
Amino acids. An important component that prevents catabolic processes in your body. Can be taken during and after strength training.
Creatine. Increases strength and endurance.
Fat burners.

Finally

Gaining mass for skinny guys, especially hardgainers, can sometimes be very difficult. However, nothing is impossible. Proper balanced nutrition, adherence to a regimen and hard training will change even the thinnest person. Good luck to you in achieving your goals!

Protein is an indispensable food mixture for athletes, which is a concentrated protein. Eating protein allows the body to establish a positive nitrogen balance: a condition in which protein is not excreted from the body, but accumulates, forming muscle tissue.

The daily dose of the substance compensates for the energy consumption that is inevitable for an athlete, strengthens muscles and other tissues of the body, keeping the body in good shape. When choosing a protein for muscle growth, it is important to figure out which one is best for you - taking into account the characteristics of your body and sports direction.

Protein shake or regular food?

It is easier for the body to assimilate liquid food than to digest coarser food.

With a lack of protein and the pace of physical activity, the human body will gradually begin to wear out. Theoretically, the required amount of the substance can be obtained from food, if you know which of them are richest in protein. However, experienced bodybuilders do not advise completely abandoning the use of cocktails. Why?

The maximum amount of protein is found in products of animal origin - meat, eggs, cottage cheese. However, this food is also saturated with fats, which do not contribute to maintaining athletic shape. Protein powder is almost completely free of excess substances.
Regular food does not always allow you to accurately calculate the amount of protein it contains. Cocktail manufacturers provide specific numbers indicating the substances present in the mixture.
The properties of food products directly depend on storage conditions, expiration dates and other factors that are not always possible to track.
Food may contain harmful impurities that can neutralize the effect of protein.
In order to constantly maintain the body in a state of anabolism, the athlete would have to eat at least 6 times a day. With intense training and a busy schedule, this option is simply not possible. But the drink in a convenient bottle is easy to take with you and take at any time.

What types of proteins are there?

drinking a cocktail is much faster and easier than eating a pack of cottage cheese

Three types of protein are used in the production of cocktails:

Whey. This protein is most quickly absorbed by the body and begins to restore muscles. The product is the most expensive, but also loved by athletes, since it can be consumed directly. Depending on its internal composition, whey protein is further divided into three types:
- Concentrate - 65% proteins;
- Isolate - 85% proteins;
- Hydrolyzate is a mixture that is maximally saturated with proteins and is absorbed by the body in the shortest possible time. But the cost of this drink is the highest.
Casein. This species is absorbed for a long time and slowly, but at the same time efficiently performs its protective functions. Unlike the previous type, casein does not dissolve in water, which is why it takes a long time to digest. However, removing the substance from the body is difficult, so casein protects muscles from possible catabolism for a long time.
Complex. This mixture includes different types of proteins and allows you to achieve the most attractive ratio for the athlete.
The protein complex allows you to find the “golden mean” between the reconstructive and protective functions.

Which protein is best for gaining muscle mass?

How to take mixtures?

It is not recommended to save on protein; choose one of the expensive options

The daily protein intake and cocktail intake schedule are individual for each bodybuilder. What matters is weight, the ratio of fat to fat, age, the intensity of the load and the direction in which the athlete is engaged. Thin people need less protein than overweight people, and women need less than men.

The average figure is to consume 1 - 1.7 g of protein per kg of weight. On average, one serving of a protein shake contains 30 g of the substance.

Therefore, to maintain a positive balance, 2-3 doses of the mixture per day will be enough, taking into account that the main diet also contributes to the accumulation of protein.

The time of administration directly depends on the type of protein. For immediate effects, the whey can be consumed before and after, as well as between breakfast and lunch, lunch and dinner.

Which protein is better to choose?

Remember that you need to consume protein in combination with proper diet and exercise

Modern Western proteins are approximately equivalent in effectiveness. When choosing the appropriate option, you should first of all pay attention to the type and composition of the product rather than the brand name. We can certainly say that it is not worth using domestic products: our developments are still far from Western achievements. And here are the most popular brands of foreign proteins, divided depending on the type:

Whey:

Whey Gold Standard is the absolute leader in the world market, recognized as the fastest digestible protein. Thousands of athletes have seen its effectiveness, and the price is reasonable in relation to the result.
Elite Whey Protein Dymatize is a product rich in substances that can compensate for lactose intolerance. It is easily accepted by the body and acts almost instantly.
100% Pure Platinum Whey is one of the best products on the market today. By developing this protein, the company aimed to help athletes cope with catabolism caused by overload. In addition, the cocktail has a very pleasant taste.
Zero Carb is an isolate protein. The product is more expensive compared to other serums, but this is justified by its effectiveness. The production uses a complex purification method that completely removes carbohydrates and fats from the composition.

Complex:

BSN Syntha-6 - the protein content in this product is low (only 50%), but this is fully compensated by the presence of other useful components. It contains valuable amino acids, fiber, and fats necessary for the body. The product is perfect for skinny athletes who need to gain weight without compromising their muscles.
Probolic-SR - ensures the supply of valuable substances to the body for a long period - up to 12 hours. It has a pleasant taste.
Matrix 5.0 Syntrax - has a universal composition, devoid of harmful components and unreliable sources of protein. It is perfect for budget-conscious buyers, as it has an affordable price that does not compromise efficiency.

Casein:

100% Casein Gold Standard. The name of the company, Optimum Nutrition, a market leader, speaks for itself. A high-quality and healthy cocktail, known for its seductive chocolate taste.
Syntrax Micellar Creme - made from natural natural casein, which has not been processed. Recommended not only for athletes, but also for ordinary people struggling with excess weight.

Each of these brands is a time-tested product, tested by many athletes and has its own adherents. You can fearlessly choose any one and evaluate it yourself. But if you don’t want to experiment, try the products of the American leader Optimum Nutrition, and the result will not take long to arrive.

How a novice athlete can check the authenticity of a protein:

People who want to gain weight can, and sometimes even need to, include sports nutrition in their diet, of which there is a great variety on the market now.

Let's figure out which sports nutrition for weight gain is most suitable for our goals:

Protein
Amino acid complexes

In this article we will look at the first two: gainers and proteins.

What you lack, and how much it will take to quickly gain weight.

1. Gainers for weight gain.

Gainers in sports nutrition are high-calorie protein-carbohydrate mixtures, which may additionally contain mineral supplements, vitamins and creatine.
Their main task is to quickly gain body weight and replenish burned calories.

Approximate composition of the mixture:

Who is the gainer intended for first of all?

For people suffering from fast metabolism, who burn fats like in an open-hearth furnace. Who eat for three, but the arrow on the scale does not move. Gaining weight is not a dream come true.

It is also very convenient to use, you can add it to your regular diet, or as an emergency, to close a missed eating window.

How to prepare the mixture to gain weight?

It is best to dilute the mixture with milk, thereby increasing the calorie content of the drink, which will help you gain weight faster. Sports nutrition is the most important aid in gaining weight.

How to take a gainer to quickly gain weight?

If you train or visit the gym, then it is best to drink the mixture after training within the first 30 minutes, when the so-called protein-carbohydrate window opens. This allows you to stop the destructive processes in the muscles and recover quickly.

Don't look at people who are overweight, you need to Take the gainer up to 4 times a day. Add one serving of the mixture every week until you gain a weight of 700-1000 grams per week.

Representatives of gainers:

But, we must not forget that our goal when using sports nutrition is not only weight gain, but also building a beautiful and healthy body, and for this we need protein, i.e. – protein.

2. Protein – Sports nutrition for weight gain

Protein is a chain of amino acids that forms a polypeptide. It is proteins that are involved in building muscle fibers. In sports nutrition, concentrated protein is used to rapidly increase skeletal muscle mass.

It is advisable to take protein supplements in cases where you work out persistently and systematically in the gym. When your muscle volume is not enough protein from regular food. There is an opinion that these are professional athletes.

And so, if you regularly train in the gym and take sports nutrition to gain weight, make sure that the protein level is 3.4 grams per kilogram of weight per day.

And so, in order to quickly get healthy, you need to train to take gainers and fast protein (whey protein isolate or hydrolyzate), this is the protein that is recommended for weight gain for people prone to thinness.

One of the best isolates:

The most expensive form of protein on the market is hydrolyzate. The protein is partially broken down by enzymes for rapid absorption. It promotes the production of insulin, a well-known hormone with an anabolic effect.

One of the best hydrolysates

from sports nutrition for weight gain:

Summarize:

To gain weight quickly, you need to use sports nutrition and work out in the gym, or you risk slowing down the process or gaining more fat tissue.

With regular strength and cardio training, muscles receive a large number of microtraumas. Therefore, they need a lot of protein, which will help them recover and increase their mass. Under normal conditions, the body obtains proteins from protein-rich foods, but under increased loads it is necessary to additionally take protein supplements. If you want to give your body a bigger, leaner look, you need to think about getting the right amount of protein to meet all your body's needs.

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Benefits of Protein

Protein is an essential component of every cell and every process in the body. Hair and nails are mainly made of protein. The body uses protein to build and repair tissue, primarily muscle. It helps in the production of enzymes, hormones and other chemicals. It is an important component of the composition of bones, muscles, cartilage, skin and blood.

Along with fat and carbohydrates, protein is a macronutrient that is beneficial to the body in large quantities. It can be assumed that it is necessary to regularly consume protein foods to achieve an ideal body shape. But the body needs much less protein than you might think.

The required amount of protein for the body

Most often people talk about protein when it comes to quickly building muscle mass. But the fact is that without strength training, muscles simply cannot grow. But the body does need a lot of protein to recover from heavy exercise and give muscles the material to grow.

To gain weight, guys and active men need to take 1-2 grams of protein per kilogram of weight per day. Women and girls need 0.5 - 1 gram per kilogram of body per day to achieve the same effect. It is worth noting that you can get a sufficient amount of protein from a large steak, but such a protein source will contain saturated fats, which can serve as a source of excess cholesterol.

Types of protein

There are several sources of protein found in common foods. They are used to create powder mixtures. Among them:

Wheyprotein. He is the "king of proteins". It has the highest biological value, a measure of how well the body uses protein. It is also reported to stimulate IGF-1 (insulin-like growth factor), which enhances muscle growth. Whey has a high chain amino acid content, amounting to about 50% essential amino acids. Whey protein can be taken by people with an allergic reaction to dairy products, which only increases the popularity of the product.
Casein. Makes up 80% of the protein contained in milk. Protein shakes are often made based on it, due to its strong effect on muscle growth and weight gain. It has a higher glutamine content than whey. Glutamine is digested slowly because it coagulates or takes on a gel consistency once it enters the intestines. This slows down metabolism and increases the protein's exposure to the intestinal tract.
Proteineggs. Used in some sports nutrition formulas in the form of egg albumin. The egg has been used as a source of protein for many years. With the discovery of other proteins that provide additional benefits when consumed, eggs have become much less common in sports diets.
Soyprotein. Not used for muscle growth as it has low levels of methionine and for this reason is unable to greatly increase muscle mass. But soy is beneficial for normal organ function, including the heart, and overall long-term health. Most people will choose to add soy to protein shakes.

You can combine different protein sources. The main thing is to correctly calculate the amount of protein consumed per day and not exceed the norm.

Indications for use

Excessive indulgence in protein foods sometimes leads to unpleasant consequences, including uncontrolled weight gain. When creating any diet, it is imperative to include healthy foods, vegetables and fruits.

The average healthy adult is recommended to get between 10 and 35% of their daily calories from protein. If 10% per day for an adult is considered sufficient to meet the recommended daily intake, then data shows that on average people tend to approach the 16% mark.

There are several types of people who can benefit from a higher protein intake, which means getting a larger proportion of calories rather than simply adding extra protein to their regular diet:

Bodybuilders. When doing a lot of resistance or endurance training, a person breaks down muscle tissue. Protein gives it energy and material for restoration and reconstruction. If there is a lack or absence of building materials, muscles simply do not grow.
People prone to weight gain. There is ample evidence that high protein content helps with a low-calorie diet. Protein takes a long time to digest, providing a long-lasting feeling of fullness. It stabilizes blood sugar levels, thereby reducing the constant desire to eat during a diet. When losing weight, it is advisable to give preference to protein foods to prevent hunger and minimize muscle loss, which inevitably begins to burn with a sharp decrease in calorie intake and an increase in aerobic exercise.
Peoplewith poor nutrition. Anyone who eats unhealthy foods can benefit from switching to egg whites, fish and lean meats. By consuming a higher percentage of calories from protein, a person receives fewer harmful substances such as fast carbohydrates and saturated fats. Numerous studies have shown that people who replace unhealthy foods with healthy protein, complex carbohydrates and vegetable fat have low blood pressure and low levels of bad cholesterol in their blood.

It turns out that adding a small amount of protein supplements to regular food can be beneficial for people over 50 years of age. This significantly slows down the inevitable loss of muscle mass. In a study conducted at the University of Arkansas, adults aged 52 to 75 who doubled their daily recommended protein intake were able to build muscle mass in just 4 days.

For people in this age group with high cholesterol or other risk factors for heart disease, it is recommended to consume legumes, seeds, whole grains, nuts and fish for protein.

Selection and methods of application

The consumption of protein products is so strongly associated with training culture that it is difficult to imagine an athlete who would not consume protein bars or shakes. Moreover, protein supplements are used by ordinary people with a sedentary lifestyle.

Despite its widespread popularity, few people know how to properly use protein to achieve the best results. Most people start drinking protein shakes without thinking about why or when they need protein powder.

The most obvious reason to consume protein is the body's need for extra protein throughout the day for athletes who are actively gaining muscle mass. At a passive pace of life, they are absolutely not needed. If you can meet your protein needs with fresh produce while taking whole food protein 3-4 times a day, that will be sufficient.

How to choose the right product

When choosing the right sports nutrition, everything is quite simple. Despite what labels may say to the contrary, all protein powders are the same. Protein powders are based on protein, whether it's whey, soy or another protein. You can see beautiful scientific terms “hydrolyzed” and “rapidly absorbed”, but this does not affect the effect of taking it.

When purchasing protein supplements, you should choose a reputable company that has good production technology. In this case, buyers are encouraged to review research from third-party certification companies such as Informed Choice and see for themselves the quality of the product. Companies buy products off the shelf like a typical consumer and conduct tests to ensure the jar contains what the label advertises.

Once you've narrowed your search to a few brands, there are a few facts you need to know about nutritional supplements. You should pay attention to several characteristics - low fat and carbohydrate content.

Terms of use

After purchasing a suitable protein powder, you should understand the rules for using the supplement. They are usually recommended for use during the period of the body’s most active use of protein. There are several of them throughout the day, so you can choose the best techniques for yourself.

1. In the morning. After waking up, the concentration of glycogen in the body decreases sharply, which can lead to loss of muscle mass. Therefore, it is advisable to start your morning with a protein shake. This breakfast is prepared very quickly and will appeal to people who don’t have extra time in the morning. You can also add fresh fruits to saturate the body with useful elements.
2. Before and after training. Taking protein an hour before your workout will give your body the energy and material to build muscle. And since the body’s reserves are depleted during training, it is recommended to drink a cocktail after it to replenish the balance of protein and energy.
3. Before bedtime. In cases where the intake is at night, it is recommended to use casein. It will take a long time to digest and nourish the muscles throughout the night.

Shakes can be used instead of meals or in addition to regular meals when gaining weight. Recommended recipe for men and women:

Men. 2 tablespoons protein powder, 1-2 cups any vegetables, 2 handfuls fruit (fresh or frozen), 2 tablespoons vegetable fat (nut butter or seeds) and a liquid component (almond milk, regular milk, water).

Women. 1 scoop of protein powder, 1 cup of vegetables, a handful of your favorite fruit, 1 tablespoon of vegetable shortening and liquid ingredient.

All ingredients are crushed and mixed with a blender, after which the cocktail is ready for use. It is advisable not to stretch the drink over several uses, but to use it at a time.

Workout supplements are often seen as a male-centric industry, but protein powders are effective for women, too. The only difference is that women have different daily protein intake rates. On average, they need less protein per kilogram of body weight (mainly due to differences in body composition).

For this reason, women are initially advised to use one spoon of the mixture instead of two. The selection of the required amount is purely individual and it may turn out that an athletic woman will need more protein than an inactive man.

Powder and a complete meal

Considering all the benefits of protein shakes, some people began to practice eating powdered food on an ongoing basis. But in this case, the body does not receive the nutritional elements that regular homemade meals are rich in.

Sometimes there is a significant loss of nutritional value when replacing natural nutrients and vitamins with powdered analogues. For this reason, it is recommended to drink no more than two cocktails per day. The idea is to find a balance between consuming formula and complete food sources in your daily diet.

With the advent of the protein-carbohydrate window after a workout, protein shakes and geyser bottles of tonic drinks have become a necessity for going to the gym. Even though this is a simple recommendation, many have taken it too seriously. It seemed like skipping extra protein after a workout would ruin your efforts.

Protein supplementation has been shown to be beneficial, especially for better recovery from strenuous strength training and for potential gains in muscle mass.

If you don't have the opportunity or desire to drink a shake after a workout, you can drink it at home or have a high-protein snack. It depends on personal preference. It used to be that protein shakes were quickly digested in the stomach and fueled muscles for recovery. New research shows that this is not true and that you can take protein in any convenient form.

Both the consumption of protein shakes and high-protein meals are considered acceptable and healthy. Either approach will work, so you can choose the more convenient option. Stomach sensitivity also plays a role. Some people, due to the characteristics of their bodies, have to take part of their daily protein intake immediately after training. In these cases, a shake would be a suitable way to get your protein fix quickly.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...

Without false modesty, I am a good trainer and I know how to gain weight. After all, from a typical tough guy weighing 68 kilograms, over the years of training I grew to become a heavyweight strongman, without resorting to the help of illegal drugs. However, my previous growth record was more than modest - no more than 5–7 kg during the training period before the competition (which lasted, for example, up to six months). And the maximum weight that I could handle did not exceed 122 kg.

Today I weigh a stable 132 kilos with visible six-packs on my stomach. How did I do this? I finally accepted that I might be wrong about some things. It is clear that few people want to weigh 130 kilograms or more. In everyday life, believe me, this is a lot of inconvenience and almost no pleasure. I myself took this step deliberately, trying to move to another weight category at powerlifting competitions. And, frankly speaking, I did not count on such quick success.

As it turned out, the correct diet and a new attitude towards sports supplements can give more than tangible results even to those who have been training for decades and, it would seem, have exhausted all methods and limits. And even if you are just starting to gain weight, this scheme will suit you. Just strictly follow the advice given and stop at the moment when you realize that there is already enough mass. Just don’t think that the tips below are suitable for hard gainers. A person with a special constitution who does not gain weight well requires a special diet and, most importantly, a special training program. By the way, we just published this one in 2012 - you can find it.

6 main mistakes in power supply to ground

I was wrong, a lot and stupidly. Believing myself smarter than others severely limited my own progress. Don't repeat my mistakes! And then it won’t be difficult for you to add 5, 10, or even 20 kilograms.

1998

Mistake #1

Exclusively protein breakfast

I have been preaching for years that the first meal should be exclusively protein. Why? During the night, your blood sugar levels drop significantly. If you eat mostly carbohydrate foods first thing in the morning, all the grams and centimeters will go not to the biceps or lats, but straight to the stomach. It's right. My new knowledge: in order for muscles to grow, and actively, you can’t limit yourself to just cottage cheese casserole with tea at breakfast. Your breakfast should be multi-stage - such that you can launch all the necessary processes to stimulate appetite, increase the body's need for protein and at the same time not contribute to the gain of excess fat.

When you get out of bed in the morning, the first thing you do is mix yourself a protein shake, and then go, for example, to the shower. After about fifteen minutes, sit down at the table and have a full breakfast. You just need to drink some unusual protein! The usual “fast” serum will take too long to be absorbed, at least 40 minutes. You need highly purified hydrolyzed whey protein isolate. This protein is treated with digestive enzymes that break it down into shorter peptides (an intermediate form between protein and amino acid), which reduces the time for complete absorption to a quarter of an hour. In addition, this type of protein is highly purified, so it contains virtually no fat and carbohydrates, plus it has the best tolerance. It is more expensive than regular whey and has a somewhat bitter taste, but these inconveniences are worth the result.

In fifteen minutes you will have time to shave, take a shower and... get very hungry, because instantly digested protein will speed up your metabolism and persistently drive you to the table. And then, believe me, it won’t be much of a problem for you to consistently add a dose of normal carbohydrates, and then protein foods. It could be oatmeal plus an egg white omelet. Or pancakes plus cottage cheese. Or just a portion of low-fat cottage cheese with jam or even marmalade.

About the volumes eaten: subjectively it should seem that there were equal amounts of carbohydrates and protein in breakfast. And you need to eat so much that after the moment of “that’s it, I can’t take it anymore,” you shove in another 2-4 spoons with force. Moreover, we are talking about both the carbohydrate and protein components of breakfast.

By washing it all down with green tea and lemon and taking a multivitamin with a couple of fish oil capsules, you will do everything to ensure that your body starts growing right in the morning. Just keep in mind that sports vitamins should usually be taken several times a day - the daily dose is divided by the manufacturer into 2-3 servings.

Brand recommendations:
Multivitamins: Opti-Men (Optimum Nutrition), Armor V (Muscle Pharm), Multi Max (PVL Essentials)
Hydrolyzed Whey Protein Isolate: Hydro Whey (Optimum Nutrition)

Mistake #2

Lots of carbs after workout

Remember once and for all: immediately after finishing your workout, you don’t need to stuff yourself with a lot of easily digestible carbohydrates like fruits, gainers or chocolate marshmallows, as is often advised. After all, by doing this, you are guaranteed to curb your appetite, and you will be able to fully eat something that really ensures muscle growth no earlier than an hour or two after training. No no and one more time no! Fast carbohydrates in large quantities immediately after training are good when you are interested in increasing indicators that do not affect your weight, such as endurance or strength.

But if you want to add muscle, immediately after the last approach and cool-down, go eat normal food, first of all protein: chicken, meat, and with them pasta, rice, etc. At least chew it right away in the locker room if it fits. By the way, you shouldn’t pour the gainer down the sink either - mix it with whey protein, wash down your food with it (easily digestible carbohydrates will speed up the absorption of consumed protein, increasing the level of insulin in the blood) and slowly roll towards the exit.

year 2013

Mistake #3

Avoiding protein shakes

I preferred gainers - they always contain some protein. I believed that the combination of proteins and carbohydrates was beneficial for weight gain, but protein alone was not.

New knowledge: a large amount of carbohydrates in the diet does not at all guarantee rapid and noticeable weight gain. Even the “carbohydrates + proteins” combination is not the most reliable recipe. To grow, you need protein - as old as time but true. The first step is to complete your individual protein intake plan. When I realized that I wanted to gain not the usual 3-5 kilos before the competition, but 10-15, I decided to calculate exactly how much protein in grams I consume per day. And, oh horror: I barely reached half the recommended dose! Here there will be a small lyrical digression about that very “recommended norm”.

Let's put it this way: there is a certain safe recommendation for protein consumption for the average person who, if he does anything at all, does health-improving fitness - swimming, jogging in the morning, etc. This is about 0.75–1.2 g of protein per kilogram of weight. This guy doesn’t want to gain weight and bench press more than 100 kilos. He needs protein to maintain optimal health - that's all.

2–3 g of protein is a sports recommendation. For those who are not a normal person and experience, in fact, abnormal (read, much more intense) physical activity in the gym in order to gain sufficient muscle mass.

Previously, I approximately calculated 1.5 g of protein per kilogram. The weight gain was 3–5 kilos. I wanted to add more - I increased it to 2.5–3 g per kilo. And it’s not surprising that I began to gain 1–2 kilograms a week, growing almost before my eyes. So we got the same plus 15 kilograms. And I would never have believed it myself if I had not felt all the delights of the need for a complete wardrobe change. I invite the reader to experiment. If 1–1.5 g does not result in weight gain, increase to 2 grams and monitor your weight for 2–3 weeks. No increase again? Increase to 2.5 grams. And so on…

Yes - an important point! You shouldn't eat so hard all the time! The smartest thing to do is to limit the period of weight gain to 8-12 weeks in order not to overload your body with stress and calories. Try to gain the maximum during this time - that’s all.

It’s clear that it’s quite difficult to gain the required amount of protein from regular foods (for a person weighing 80–90 kg, this is 200–270 g of pure protein, while one serving of normal food usually contains no more than 30–40 g). You will have to quit work, study, social networks, personal life - and chew almost without stopping. So without protein shakes, your plans will fail. You already know about starting your day with a protein isolate shake, but that’s not enough. Protein should accompany your entire nutrition schedule and even end the day.

I recommend drinking a serving of regular whey protein before and after training (after, as already mentioned, mixing it with a gainer). And at night, after or during the last meal (this can be either dinner or a lighter snack for bed an hour and a half after dinner), drink slow protein.

Brand recommendations:
Fast Protein: Whey Gold (Optimum Nutrition), Syntha-6 Isolate (BSN) or Whey Isolate (Cytosport)
Slow protein: 100% Casein Protein (Optimum nutrition), Complete Casein (Cytosport), CaseinFX (Allmax)

Mistake #4

Ignoring BCAAs and glutamine

About eight years ago, I was required to drink several BCAA capsules before and after training. I did this automatically, without feeling any effect, which, strictly speaking, did not exist - 2-3 g of BCAAs cannot give anything. But if you consume about 30–45 g per day (in my case), and sometimes more, then it’s a completely different matter.

For those who are not in the know, let me remind you that BCAA is a complex consisting of three essential amino acids: isoleucine, leucine and valine. BCAAs are considered the main material for building muscles, as they make up up to 35% of all amino acids in skeletal muscles. Unfortunately, BCAAs are not synthesized in the body, and you can only get them from natural food and in the form of supplements. The specific dosage should be selected experimentally. You start with 15 g per day (the dosage regimen is below) and monitor yourself for 2-3 weeks. If you feel and see that you are growing, you leave it as it is. There is no result - you add another 5 g. You look again. If you weigh less than 100 kilos, you should not take more than 30 g of BCAAs per day. If even with this dosage there is no result, the reason for the failure is something else.

Swallowing such a quantity of capsules is a bit difficult, so yours truly made do with powdered BCAA without any taste, which I personally like much more than powders with flavoring additives. If only because the tasteless and odorless powder can be added to any other sports nutrition product - the same gainer, for example, and drunk before and after training. By the way, for the best effect, it is best to divide your daily dose of BCAAs into three parts. Take the first one an hour before training, the second during training, and the third immediately after.

Regarding glutamine: we have heard many times that this amino acid allows you to better tolerate stress, promotes nitrogen transport and enhances glycogen synthesis. And what? But the fact is that these are not its most useful properties. More importantly, in sufficient dosage, glutamine enhances absolutely all anabolic processes responsible for muscle growth, especially stimulating the secretion of growth hormone. It has been proven that just 2 grams of glutamine can increase GH production several dozen times! What will happen if you start consistently consuming a working dosage of glutamine per day? Look at me.

When determining the dosage, I advise you to do the same as with BCAAs - start with 15 g per day (also divided into 3 parts in the same way) and gradually increase if there is no result or if it is not enough for you personally...

Brand recommendations:
BCAA: BCAA powder (Optimum Nutrition), BCAA Peak (Inner Armour), BCAA powder (ULTIMATE NUTRITION), BCAA (Labrada)
Glutamine: Glutamine powder (Optimum Nutrition), MP Glutamine 300g (MusclePharm)

Mistake #5

Complex amino acids - money down the drain

Alas, this is not true either. No matter how good BCAAs are, branched chain amino acids alone are not enough to give your muscles the long-awaited growth. You need a full spectrum of amino acids, because the body uses them not only for muscle growth, but also to restore the tone of the nervous system and produce a number of hormones, antibodies and enzymes.

Previously, I spoke with doubt about compressed amino acids, considering them simply a convenient replacement for regular protein when drinking it is not possible. But powdered amino acids turned out to be much more effective than their tableted relatives. In terms of speed and degree of absorption, powdered amino acids are comparable to the protein hydrolyzate described above. At the same time, they taste much better and are a little cheaper.

Mistake #6

Not enough water

I remember about fifteen years ago, my martial arts trainer suddenly turned on me when I tried to wash down the sandwich I had chewed after training with a bottle of water. In his opinion, by washing down food with water, I was disrupting the natural processes of digestion. Frankly speaking, the trainer had an extravagant approach to nutrition and forbade drinking not only after meals, but almost always. I unknowingly transferred the sports habits I learned in my youth regarding water to my workouts in the gym - and for many years I buried possible progress. I didn’t drink much: you can’t drink during or after meals, you forget before you eat, and in the meantime you have a lot of other things to do. All of this is one of the worst mistakes for those trying to gain weight.

Here is a short course in human physiology: a) increasing muscle volume and weight gain in general is an exclusively anabolic process; b) water is the most important anabolic steroid in your body. Everyone, sit down - five! If you have obvious problems with weight gain, just measure the number of liters of regular water (excluding soups, coffee and tea, protein shakes and gainers) that you drink per day. Keep in mind that the working dosage of pure H2O for the tasks that I have set for myself is from two liters.

We would like to express our gratitude to the 5lb sports nutrition store chain for providing the products for the shoot.