Hundreds of scientific studies and the example of many athletes have clearly shown how much sports nutrition for gaining muscle mass affects the achievement of results. Taking supplements cannot be called 100% mandatory, but a properly selected sports nutrition can significantly speed up results in fitness and any sports. Moreover, supplements are relevant both when gaining weight and during weight loss, strength training, endurance, etc.
Some of them are very useful even for those who do not play any sports. For example, vitamin and mineral complexes, “dream books” to improve sleep and protect against stress, and many others. However, it is extremely important to correctly assess the role of sports nutrition in order to understand what complexes are needed for gaining muscle mass, cutting, recovery, increasing energy, etc. This article is the most comprehensive guide to all supplements and categories of sports nutrition, which will allow you to reach a completely different level of knowledge, quality and effectiveness of your training.
What is sports nutrition and why is it needed - a new look
For more than a decade, the attitude towards fitness supplements has been extremely simple. Trainers everywhere repeated that there is sports nutrition for gaining weight, for losing weight, and also for increasing strength. Also, for a long time there was a strict division between sports nutrition for men, which is needed to gain muscle mass, as well as “women’s supplements.” Modern science and sports specialists have proven that such stereotypes are a relic of the past, which did not help athletes as much as it held back their potential.
The role of any sports nutrition is to provide the body with maximum support, that is, maintain health and improve athletic performance. Any workout leads to the loss of many vitamins and minerals. Also, many substances are needed for muscle growth and recovery. If you do not replenish them 100% from food, creating a deficiency, the body will respond not only with a lack of results from training, but also with a deterioration in overall health, which goes against the goal of any athlete’s training. These rules apply equally to beginners who are buying sports nutrition for the first time to gain muscle mass, and to pros.
On the topic of properly taking sports nutrition, we recommend reading this article: “How to take sports nutrition correctly with a guarantee of results?”
By the way, today even people who do not engage in any sports take sports nutrition. The range has become so wide that it can offer people products for completely different purposes. For example, nootropics are taken by students, managers, gamers - and in general by any people for whom concentration is important. The same goes for testosterone boosters, relaxers, vitamins and other supplements that people take to improve well-being, productivity and quality of life.
It all starts with a gainer
When we talk about sports supplements for weight gain, number one is, of course, protein. Protein in the body is broken down into amino acids, which are the main “building material” for muscle fibers. Here you can use any of its types, both “fast” whey and slow casein, or even combined protein mixtures:
- Whey Whey is drunk immediately after training to speed up recovery;
- It is recommended to drink casein (its most popular form is micellar, which has no unpleasant aftertaste) at night - after all, recovery processes do not stop during sleep, but even vice versa;
- Combined, consisting of different types of protein, you can drink between meals and on non-training days to increase the proportion of protein in your diet.
However, active muscle growth requires not only an excess of protein, but an excess of calories in general. If you drink pure protein after a workout, most of it will be used to restore wasted energy and internal energy reserves - glycogen. Therefore, you need to add carbohydrates to protein.
Gainer is a high-calorie protein-carbohydrate cocktail, specially designed for athletes looking to gain mass. With its help, a surplus - that is, an excess - of calories is easily created, and the protein from the gainer is immediately sent to restore and strengthen muscle fibers. We can say that a gainer is a supplement intended only for weight gain. It is especially necessary if you have an ectomorphic physique - thin, with a small amount of adipose tissue. Such people have difficulty gaining weight without using sports nutrition.
On the other hand, if you are prone to excess weight, gainer should be used with caution. Preference should be given to a gainer based on slow carbohydrates, for example, isomaltulose - such a cocktail does not cause sudden spikes in insulin in the blood and provides a longer feeling of fullness.
We wrote in more detail about complex carbohydrate gainers earlier.
What are the differences in reception between men and women?
The opinion that sports nutrition is clearly divided into men's and women's is nothing more than an ingrained misconception. For example, for a long time, many women believed that only men needed to take sports nutrition to gain muscle mass. As a result, they significantly reduced the rate of their progression and athletic performance, failing to achieve their intended goals. This misconception was especially pronounced during weight loss, when sports nutrition such as protein was classified as “gaining.” As a result, the body did not receive proteins, actively destroyed muscles, instead of fat, and the result of hard training went down the drain.
It is important to understand that, along with the diet, the training program and sports nutrition intake should be selected primarily based on the goals.
The only difference between women's and men's supplements is the category of sports nutrition, which is aimed at increasing testosterone production, such as test boosters. The fact is that women simply have nothing to boost and the supplement will not work.
The easy way with amino acids
Many manufacturers, trying to please athletes, have independently processed protein proteins into non-essential amino acids, which, when ingested, immediately enter the bloodstream and are used as building material by the body during protein synthesis. The beauty of amino acid complexes is that they are instantly digestible. There is no need to calculate how many minutes it will take for a bowl of porridge to be processed in the stomach and sports nutrition for muscle growth to be synthesized. How to take amino acids is indicated on the package. Each manufacturer has a different dosage.
But judging by the reviews of athletes, there is a lot of negativity towards complex amino acids.
- Overcharge. If we compare the yield of amino acid composition with whey protein, then complex amino acids are at least one and a half times more expensive.
- Not all amino acids in the complex are needed by the body. Many essential acids are independently synthesized by the body and are found in excess in humans.
- If the dosage is exceeded, excess amino acids are excreted from the body in the urine, since they do not have time to participate in synthesis, unlike any protein.
Is it worth using Russian producers?
Every year the number of domestic brands is growing, so the question “ours or imported” is becoming more and more relevant. Nevertheless, most Russian brands have significantly discredited themselves already in the first years of their existence. Weak formulations, low-quality raw materials, poorly equipped packaging shops and, most importantly, deception with dosages.
Alas, no matter how much we would like to be happy for our compatriots, we still cannot do this, so the answer here is clear: you should not use Russian manufacturers!
Underground VS POP - which is better?
When athletes are choosing the best supplements to help them gain muscle mass, there is almost always controversy regarding the manufacturers. Today, two trends have emerged in the industry, the so-called “pop”, that is, mass supplements that are common in most countries of the world, and also the “underground”. The second category is most often represented by powerful and “special” complexes, which are more aimed at advanced and even professional athletes.
If we evaluate both directions, the positions of such brands as Optimum Nutrition, Twinlab, Universal and other brands are still impressive. The supplements of these companies have proven themselves over the years, becoming synonymous with quality. However, the industry must develop and the so-called “pop” can no longer keep up with the “underground”, which combines not only quality, but also innovative developments. In most cases, these are American brands (Cloma Pharma, Killer Labz, Centurion Labz, Chaotic Labz, Insane Labz, Genone, Redcon1, Blackstone Labs, etc.), which are significantly superior to “pop” in all categories: calculation of cost per serving, dosage , formula, action, etc.
In general, if you want to get high-quality and most effective sports nutrition for gaining muscle mass and other goals, choose “underground”. This is a proven option for those who want to get the maximum effect from taking supplements.
There is great news for you! Now you don’t have to figure out all the variety of sports nutrition yourself! You can use our free service - selection of sports nutrition for your goals. To do this, read the article: “How to interact with a mentor to get maximum results, and even for free!” After reading, fill out the form for selecting sports nutrition.
Protein Manufacturers
At the beginning of their career, many athletes are faced with the problem of how to choose sports nutrition for muscle growth. For beginners, many advise using the cheapest protein available. This is the wrong approach. Choosing the best product from a famous brand is considered correct. This choice is guaranteed to give a beginner the opportunity to see results when consuming sports nutrition. Later, you can purchase cheap products and draw your own conclusions based on the results obtained.
The best protein producers are Ultimate Nutrition, Optimum Nutrition, SAN, ALLMAX and Scitec Nutrition. Proteins from market leaders are not cheap, but numerous positive reviews from athletes indicate that these products work and contain a high percentage of protein per serving.
Basic sports nutrition for weight gain in men and women
A correctly chosen sports nutrition complex is the key to successful progression and achievement of results, therefore it is important to understand which supplements are considered of paramount importance.
Many beginners, looking at photographs of leading bodybuilders, make common mistakes already in the initial stages of their bodybuilding journey. One of these is the purchase and use of a wide range of a wide variety of sports supplements - from protein to pharmaceuticals, which, in their opinion, should provide them with instant volumes of incredible size, like Phil Heath or Roelly Winklaar. However, this is fundamentally wrong. Yes, no one is saying that these drugs don't work. But you need to immediately direct your gaze to the foundation, which will provide you with a “base” for further growth. This basis is:
- Complexes of vitamins and minerals;
- Fatty acids (Omega 3-6-9);
- BCAA;
- Protein.
Let’s say right away: these supplements have been widely known for a long time, but that doesn’t make them promise anything supernatural. What is it and what is it eaten with? Let's figure it out.
Complexes of vitamins and minerals - let's say right away: these supplements do not directly affect the gain of muscle mass, but even the average person cannot do without them. It is known from school biology courses that the body constantly needs minerals and vitamins that support the functioning and proper condition of all its systems. And a deficiency of such elements is fraught with big problems, including the development of certain pathologies. Even the most avid follower of fruits and vegetables does not receive any vitamins. Therefore, taking vitamin and mineral complexes is mandatory.
Fatty acids (Omega 3-6-9) are an equally important product. Everything we wrote about vitamins applies equally to fatty acids. In addition, fatty acids are an indispensable additive in the prevention of cardiovascular and cancer diseases, and also regulate blood sugar levels. If you are deficient in fatty acids, then most likely when playing sports you will sooner or later experience problems with your joints.
BCAA - without these amino acids, it is very difficult to imagine the correct course of sports nutrition for gaining muscle mass. In general, there are multiple discussions around BCAA - whether their use is appropriate or not. But! Our body can synthesize a large number of amino acids, but BCAA amino acids are essential. Therefore, their reception is simply necessary. In addition, BCAA build our muscles, protect them from the effects of catabolism, stimulate metabolism and protein production by the body.
Glutamine is a conditionally essential amino acid, which means that Glutamine can be synthesized by our body independently, but under some conditions its amount is insufficient. Glutamine is the most abundant amino acid in our body, about 60% of it is found in muscles. The main properties of this amino acid: acceleration of protein synthesis, reduction of catabolism, preservation of glycogen in muscle tissue. So, by taking additional Glutamine, you get faster recovery and more endurance during training. By the way, this amino acid also promotes faster elimination of ammonia.
Protein is a supplement specially designed for gaining high-quality and clean mass. Protein mixtures can be safely called the foundation for growth with excellent anabolic effects. Once in the body, this supplement immediately begins to work for the benefit of the body, feeding the muscles with the necessary amount of proteins. In addition, modern protein mixtures boast a wide range of vitamins and amino acids, which are also incredibly important.
Gainer is a protein supplement that includes an increased amount of carbohydrates and calories. Gainers are mainly used when you are faced with a lack of calorie intake or the inability to take in enough calories. The mass gainer is also great for quickly restoring energy after a workout or as a source of energy before a workout or during periods of long fasting.
This is what basic sports nutrition for weight gain looks like. However, that's not all, because there is an additional set that also has excellent effects.
A set of sports nutrition for rapid muscle growth
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03.04.2015
Kirill Kolyaskin and Alexey Koshelev tell how to quickly gain muscle mass with the help of sports nutrition - what types of sports nutrition are worth paying attention to
Watch also our other video: Principles of building a training program and sports diet for gaining muscle mass (+ bonus training program for mass )
Sports nutrition for gaining muscle mass is a nutritional supplement to the daily diet. They don't work miracles and won't build your desired fitness routine for you, but they can significantly speed up the process.
How much can I get from a jar of this supplement?
This is one of the most frequently asked questions to sports nutrition specialists. No manufacturer of any supplement guarantees the gain of a certain number of kilograms (and cannot do this, with the exception of deliberately false advertising). The fact is that gaining muscle mass, in addition to natural predisposition, consists of:
- diet (number of meals and volume of each serving)
- training regimen (training in the gym will be most effective)
- recovery mode (sleep and rest between workouts)
- taking a complex of sports supplements
Let’s say right away that the effectiveness of taking a complex of sports supplements (even the most budget brands) will be higher than the effectiveness of taking one supplement, even if it’s the most advertised one. So if you come across statements about a guaranteed gain of several kilograms, you can safely ignore this advertisement, as this is most likely a hoax.
Don't be intimidated by the large selection within sports nutrition categories, because the difference between products within a category is not as significant as described in manufacturers' advertising slogans. For the most part, they are similar in composition and therefore similar in effect, but they differ in serving size and number of servings per package.
What is the difference between supplements of the same category and what should you pay attention to?
First of all, look at the composition of the supplement, which is written not on the front, but on the back of the package (often in the form of a table).
In the composition, look at the serving size (it is written at the top of the table in grams, milliliters, number of capsules or tablets and is designated Serving Size
).
Then pay attention to the amount of active substance in this portion (protein, carbohydrates, creatine or the supplement you choose). For easy comparison, multiply the amount of active substance by the number of servings ( Servings Per Container
) to get the amount of substance per package. Next, it will be easier for you to compare supplements by the amount of active substance in the package and you can easily choose the most profitable option.
As for the best supplement. This is also a very common question. And there is no answer to it, because there is no such thing as the best supplement (otherwise all sports nutrition stores would sell only one can). But there is one that is most suitable for your goals, preferences and initial data. This is why store shelves are full of variety. Here is an example of the requests we hear from you: economical, tasty, for a long course, try, cheap, popular, something new, a certain country, highly concentrated, in powder, in capsules, in tablets, liquid, in gel capsules, in portioned packaging, for beginners, containing certain substances and also not containing others. Therefore, first, decide what is best for you and it will be easier for us to help you.
Be careful! Manufacturers of sports supplements are quite cunning and, in order to present their product in a favorable light, they often deliberately underestimate (to increase the number of servings) or overestimate (to show that their serving is a serving to all servings) the size of a single serving of their supplement. Therefore, it makes sense to compare only the amount of active ingredient per package, and not the number of servings or their size. To understand how and how much to take certain supplements, we will provide an adequate serving size for each category from the muscle mass gain kit.
Protein
- an additional source of protein to the daily diet
Why:
gain muscle mass, reduce the amount of subcutaneous fat, recovery, increase strength.
Subtypes according to the speed of absorption
: fast (whey and isolates - 1 hour), slow (casein - up to 6 hours), multicomponent (whey, soy, egg, casein, etc. - from 1 to 6 hours)
Release form:
powder, portioned bottles, bars, cookies, chips
Main ingredients:
protein
Directions for use:
powder (30-40g) stir in 150-400ml of water, milk or juice. To gain mass, take on an empty stomach 1 hour before immediately after exercise (whey), between meals (multi-ingredient) and before bed (casein). Protein does not increase the amount of fat in the body, so to lose weight, replace late meals with protein.
You might be interested in the video -
How to take protein to gain muscle mass and what is the difference between them
Gainer
— protein-carbohydrate nutritional supplement with creatine, vitamins and minerals.
Helps to quickly gain weight even for those who are naturally thin. For what:
intensive gain of muscle mass, recovery
Subtypes
: differs in the percentage of protein (from 10 to 50%) and carbohydrates (from 50 to 90%).
And also the quality of carbohydrates (simple and complex). Release form:
powder
Main ingredients
: protein-carbohydrate mixture with the addition of creatine, vitamins, minerals
Directions for use:
powder (100-400g) stir in 250-600ml of water, milk or juice. An optimal serving contains 20 to 30 grams of protein and is often 1/2 the manufacturer's recommended serving. Take on an empty stomach 1.5 hours before and immediately after training, between meals and before bed.
You might be interested in the video -
How to take a weight gainer and how to choose the one that's right for you
Amino acids
- nutrients that make up all the proteins in our body.
With their help, you can gain muscle mass without a single drop of excess fat. For what:
gain of pure muscle mass, recovery, weight loss
Subtypes
: complex (complete protein composition), BCAA (leucine, isoleucine, valine), isolated (individual amino acids)
Release form:
powder, capsules, tablets, liquid concentrate
Main ingredients
: split protein
Directions for use:
Take 5g to 15g immediately after training and between meals.
You might be interested in the video -
Amino acids in sports nutrition, how to take them and why
Creatine
- the most important component of our muscles.
Should be used if muscle growth has stopped. In addition, it increases the strength and endurance of the athlete. Great for preparing for competitions. Why:
gain muscle mass, increase endurance
Subtypes
: monohydrate, with a transport system
Release form:
powder, capsules, tablets
Main ingredients
: creatine, transport amino acids
Method of use:
take 5 g of creatine per dose, mixing with 150-300 ml of juice or just take a teaspoon of powder with juice, because... it does not dissolve well. Depending on your body weight, take 1 serving per day for 4-8 weeks, then take a break from 2 to 6 weeks. The optimal time to take it is after training, before bed or during the day.
You may be interested in the video - How to take creatine monohydrate, what is the creatine loading phase, reviews, possible side effects
Omega 3 6 9 (fatty acids)
— supplements containing healthy fats, which (like vitamins) cannot be produced by our body independently and we can only get them from the outside.
Why:
normalize internal processes, increase metabolic rate, improve the quality of skin, hair, nails, blood, joints, ligaments, reduce the risk of blood clots, strokes, and heart attacks.
Increases endurance, improves overall tone and speeds up recovery after training. Improves brain function and improves mood. They enhance the production of hormones, including testosterone. Suppresses the release of the “stress hormone” - cortisol. Promotes fat burning and at the same time lean muscle gain. Release form:
capsules, concentrate
Main ingredients:
fish oil, flaxseed oil
Directions for use:
from 1 g to 2 g at a time with food. Take 1 to 3 times a day.
You may be interested in the video - Complex sports vitamins, fatty acids in iron sports
BCAAs
— a complex of amino acids (L-Leucine, L-Isoleucine, L-Valine) that help accelerate recovery after training and gain lean muscle mass.
Why:
gain pure muscle mass (our muscles are 1/3 of BCAA), maintaining muscle mass during weight loss, accelerating muscle recovery after training
Release form:
powder, capsules, tablets, liquid concentrate
Main ingredients
: split protein
Directions for use:
to accelerate muscle recovery and gain muscle mass, take daily from 5 g to 10 g per serving (including rest days) between meals 2 to 5 times a day. To preserve muscles during weight loss, take a portion after training, immediately after sleep, and you can additionally take it 30 minutes before training.
You may be interested in the video - How to take BCAA amino acids, reviews, composition, differences
itamins
For what:
gaining muscle mass, accelerated recovery after training, reducing body fat.
Normalize the internal processes of the body and help improve the quality of hair, nails, and skin. Subtypes
: vitamin complexes (for men, for women), mineral complexes, individual vitamins
Release form:
capsules, tablets, liquid concentrate
Directions for use:
take one serving with food.
You may be interested in the video - Complex sports vitamins, fatty acids in iron sports
Pre-workout complexes
Why:
invigorates, gives strength and endurance during training, promotes pumping, fat burning and growth of pure muscle mass by increasing training productivity
Form of release:
powder, portioned bottles
Main ingredients
: creatine, taurine, caffeine, BCAA (leucine, isoleucine, valine ), arginine, beta-alanine, citrulline, tyrosine, lysine, yohimbe, vitamins, minerals, herbal extracts
Directions for use:
take 1 scoop 15-30 minutes before training.
We do not recommend taking pre-workout complexes less than 5-6 hours before bedtime, because there may be problems with sleep. You may be interested in the video - Review of pre-workout complexes.
Composition, instructions for use Arginine is a conditionally essential amino acid, which is included in many sports supplements and is also available in its pure form. The effectiveness of taking it in its pure form during bodybuilding is the subject of much debate; there are studies both proving and disproving the claimed properties. Why: Nitric Oxide (NO) donor, promotes pumping during training, improves muscle nutrition, creatine transport, erectile function in men, enhances the secretion of growth hormone. Accelerates muscle recovery after training and healing of injuries. Reduces bad cholesterol, blood pressure, strengthens the immune system and has antioxidant properties. Release forms: capsules, tablets, powder Methods of use: to gain muscle mass, take from 3 to 9 g per day (about 0.1 g per 1 kg of body weight). It is not recommended to take more than 10 g per day to avoid side effects (stomach upset and severe drop in blood pressure). The optimal time to take it is before and after training, as well as just before bed.
Glutamine (glutamine) is a conditionally essential amino acid that is part of protein. There is just as much controversy surrounding glutamine as there is about arginine. Why: promotes muscle mass gain, is a source of energy, has anti-catabolic properties (reduces muscle breakdown as a result of training), accelerates recovery after training and strengthens the immune system. Release form: capsules, powder Directions for use: 1 teaspoon (5 g) immediately after training, 1 teaspoon (5 g) before bedtime.
Scheme for using sports nutrition on non-training days
Recovery supplements require proper use in order for them to have maximum effect. Therefore, it is important to create a dosage schedule to maximize the effectiveness of each supplement.
| Product name | Immediately after waking up (30 minutes before breakfast) | Breakfast | Dinner | Dinner | Right before bed |
| Protein | 1 serving | 1 serving | 1-2 servings of casein | ||
| Gainer | |||||
| BCAA | 5-10 grams | 5-10 grams | 5-10 grams | ||
| Multivitamins | 1 serving (after meals) | ||||
| Glutamine | 5-10 grams | ||||
| Omega-3 fatty acids | 1 serving (after meals) | 1 serving (after meals) |
In general, understanding how to properly use sports nutrition to gain muscle mass will directly determine the effectiveness of training and results in sports. Now about contraindications.
Internet users have gotten into the habit of coming up with many myths about taking sports nutrition and more. There are still people who are sure that even a simple protein powder can “harm the liver” and “crush potency.” Let's say right away - all these myths remain just myths!
Contraindications to taking supplements such as vitamins, amino acids, protein and fatty acids will be exactly the same as contraindications to eating food - INDIVIDUAL INTOLERANCE TO COMPONENTS.
Contraindications for taking sports nutrition
A general contraindication to taking any sports nutrition product is individual intolerance to its components.
Protein products and amino acid complexes should not be taken if you have kidney disease, even if there are currently no clinical manifestations of the disease. At the very least, this definitely cannot be done before consulting a doctor. By the way, it is recommended to make sure that there is no renal pathology before starting to take creatine.
But, for example, gainers, as sources of carbohydrates, are contraindicated for diabetes.
Please note that we have given only a few examples of possible contraindications. In any case, before you start taking this or that product, it is recommended to consult a specialist.
Scheme for using sports nutrition on training days
For supplements that improve muscle gain by increasing performance, the dosage regimen will be as simple as possible. The only time when pumps and pre-workouts are truly needed is the time before a workout. Drink a serving 15-20 minutes before your workout and you'll be able to maximize your efforts in the gym and train at your peak.
It is important to take into account that most effective pre-workouts have powerful substances and increased dosages of some components in the composition, therefore they are prohibited from being taken more than once every 24 hours.
Also, when working with pre-workout complexes, it is important to avoid addiction. You can learn more about the correct use of pre-workouts from the article: “How to take pre-workouts effectively, correctly and without harm to health!”
Regarding creatine, the most effective is the “no loading” scheme, when the daily intake is divided into two servings. On training days, the supplement is drunk after training, along with protein or carbohydrates (mandatory for the transport of creatine into the muscles). The course lasts 2 months, after which you should take a break of 2 to 4 weeks. We summarize what has been said in the table below.
| Product name | Immediately after waking up (30 minutes before breakfast) | Breakfast | Dinner | 30-40 minutes before training | After training | Right before bed |
| Protein | 1 serving | 1 serving (or Gainer) | 1-2 servings of casein | |||
| Gainer | 1 serving | 1 serving (or Protein) | ||||
| BCAA | 5-10 grams | 5-10 grams | 5-10 grams | |||
| Multivitamins | 1 serving (after meals) | |||||
| Glutamine | 5-10 grams | |||||
| Omega-3 fatty acids | 1 serving (after meals) | 1 serving (after meals) | ||||
| Pre-workout complex | 1-2 servings | |||||
| Pampilka | 1 serving |
BCAA
It is impossible not to mention BCAA - branched amino acids. There are more than 200 amino acids in the body, and 22 necessary for metabolic processes, and three of them occupy a leading position in the role of muscle growth:
- Leucine.
- Isoleucine.
- Valin.
The role of BCAAs = stimulation of muscle growth + fat metabolism + accelerated fat burning + improvement of metabolism.
Amino acid intake regimen: three to five grams after waking up, the same amount before and after training. Yes, many protein powders already contain amino acids, but they need to be taken separately for intense workouts in the gym. A more detailed article about BCAA is in addition to you.
Natural hormonal games
Not all sports drugs that affect hormones fall into the prohibited category of anabolic steroids. In the sports nutrition industry, complexes that improve the production of essential hormones for muscle growth have gained enormous popularity. Test boosters and other supplements from this category have a fairly powerful effect, but do not disrupt the body’s hormonal system. Stimulation of the production of these hormones is in most cases caused by natural substances and plant extracts.
Dough boosters
Testosterone boosters are a good option for gaining weight. Such supplements are universal because they can simultaneously improve the growth of lean muscles, burn excess fat and increase strength. Also, an increase in testosterone levels has a positive effect on potency and libido, so the effect of testosterone can be felt after just a couple of weeks of use.
Killer Labz Terminator Test
Price: 2760.00 rub.
Card Product
Centurion Labz Laxo-Var
Price: 3890.00 rub.
Card Product
Performax Labs MassMax
Price: 2880.00 rub.
Card Product
Go to the Testoboosters / PCT category »
Growth hormone boosters
In bodybuilding, growth hormone has become the cornerstone for sustainable progression. It allows you to eliminate the influence of errors in training and nutrition, and if you follow the correct regimen, it makes it possible to greatly increase the growth of lean muscles. Increasing your HGH levels with natural supplements is the safest way to significantly improve your rate of progression in your sport. Moreover, such drugs are not prohibited and can be used for long courses.
Anonymous Lab MK-677
Price: 4480.00 rub.
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Blackstone Labs IGF-1+GH
Price: 15750.00 rub. 14000.00 rub.
Card Product
Go to the category Growth hormone boosters »
Insulin boosters
In fitness, insulin boosters are still intimidating for many athletes, although it is important to understand the difference between supplements and direct injections. Unlike injections, stimulating the natural production of insulin does not harm health in any way, but at the same time significantly accelerates the growth of muscle mass and strength. Moreover, such supplements do not provoke the risk of developing diabetes and can be used without any fear.
Outbreak Nutrition Adapt
Price: 2950.00 rub.
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Condemned Laboratoriez HumaSlin
Price: 3160.00 rub.
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Go to category Insulin boosters »
Creatine
Creatine, a natural substance in the body, plays an important role in the structure of the body. 95% of it is found in muscle tissue and 5% is synthesized throughout the body. Creatine is your energy and strength during exercise. You need to drink 2-5 grams per day. I recommend reading more about creatine.
But the role of creatine is slightly exaggerated, that is, the need for additional intake for everyone, since it does not give the expected effect for everyone. We are all individual and the reaction to sports supplements is no exception. Personally, I have heard many times from guys that they bought creatine and then gave it as a gift to others, because they themselves could not handle a jar or package of this supplement.
The same thing happened to me. I took it, tried it, gave it away. But good creatine is not cheap, so don’t rush to buy it, first find out the necessary conditions for taking it and what side effects there may be. But on the other hand, if you don’t take it, you won’t know how it affects you personally.
Beginners in training can focus on the ineffectiveness of training: long and frequent training, but there are no visible results. Of course, you can gain muscle mass without additional supplements, but this path will be much longer and harder. And with high-quality supplements for muscle growth, you will not harm your health, since these supplements are natural.
Synthetic hormonal games
This category typically includes SARMs and prohormones, which can often be referred to as “designer steroids.” If athletes are committed to serious and childish progress, but do not want to cross the line of legality by starting to use illegal drugs, this category of supplements is the ideal solution. It promotes the growth of high-quality muscle mass and, thanks to the development of medicine and science, has almost no harm to health.
It is important to remember that despite the fact that these drugs have a much lower risk of experiencing side effects during the cycle, PCT will still be required after the dosage cycle. Also, in some cases, it is recommended to take medications for support during the course.
Prohormones
Any popular and effective drug from the category of prohormones is a less aggressive analogue of anabolic steroids. Thanks to modern science, these drugs have not only been made as effective and harmless as possible, but also completely legal. On a course of taking prohormones, you can expect an increase in dry mass from 2 to 6 kg in a two-month cycle, but it is important to take such supplements seriously.
SARMs
In sports, selective androgen receptor modulators or simply SARMs, according to many athletes, are the main candidate for replacing steroids in the future. They are suitable for both men and women. SARMs can significantly accelerate muscle gain. Moreover, the supplements improve fat burning, allowing athletes to gain exceptionally high-quality muscles.
Anonymous Lab MK-677
Price: 4480.00 rub.
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Anonymous Lab SR9009
Price: 4480.00 rub.
Card Product
Anonymous Lab LGD4033
Price: 4480.00 rub.
Card Product
Go to SARMs category »
What substances and microelements contribute to better muscle growth and how they work
The following microelements and substances will help an athlete who decides to form a beautiful muscle profile to achieve the desired result:
| Name | What is this | Action |
| Gainer | Cocktail | Consists of carbohydrates and proteins necessary for muscle growth and replenishment of energy losses. |
| Whey Protein | Powder | It is characterized by a high rate of absorption by the body. Replenishes protein deficiency in the body of a training person. A scoop of powder contains as much protein as a large steak. |
| Creatine | Vitamin-like substance, powder | Not produced by the human body. Designed to normalize metabolic processes in the body. If you do not consume creatine regularly, you can achieve the effect of fluid retention in muscle fibers. Thanks to this, you can speed up the process of muscle growth. |
| BCAA amino acids | Capsules | Allows you to feel full, which is important for controlling appetite. Helps maintain energy balance before and after strength training. |
| Pre-workout complex | Caffeine and Nitric Oxide Powder | Caffeine helps increase physical endurance. Nitric oxide helps normalize blood supply to muscle fibers, which is necessary for full muscle growth. |
| Fish fat | Capsules | Accelerates muscle recovery after strength training. |
| Melatonin | Capsules | This supplement is used if exercise occurs in the evening. Active training excites the nervous system, so it is difficult for a person to get a good night's sleep after exercise. Taking additional melatonin will help solve this problem. |
| Testosterone boosters | Phyto powder | This supplement is taken by men who want to build muscle mass. Testosterone is a sex hormone that is necessary to increase muscle size and increase physical endurance. |
Regardless of what supplements an athlete chooses, it is important to take care of the calorie content of the menu. To build muscle, it is important to eat at least 2,500 calories per day. The exact indicator depends on the initial physical parameters.
Combination of drugs and preparation of courses
As is the case with anabolic steroids, most SARMs and prohormones are usually combined with each other during a cycle. This is a very subtle “game”, which, if successful, gives incredible results that will surprise many. However, the combination should be done only with knowledge of the matter, so as not to make a mistake due to inexperience, which will be costly in the future. Therefore, you immediately need to remember that it is best to check any combos and combinations for suitability with experienced specialists; this guarantees that the course will bring the desired volumes and impressive muscle growth.
Long-term courses are also popular in bodybuilding, but this is DEFINITELY FOR EXPERIENCED ATHLETES, PERIOD!
On the topic of long courses, we recommend reading the article: “The philosophy of long courses, or why fitness models are fitness models, but you are not!”
A long course may well last more than six months, while short courses usually last no more than three months!
Finally, it is worth noting that the course will be successful only when the body receives everything it needs for growth from everything we talked about in this article above! Without a quality diet and basic supplements, even the most powerful combinations of prohormones will not give the desired result.
On the topic of mistakes on the course, we recommend reading this article: “The most popular sins on the course of designer steroids that everyone should know about!”
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.
Read more about what bcaa is by following the link.
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 tissue. This process takes place at rest or under the influence of special substances such as growth hormones, steroids, peptides, as well as amino acids and proteins.
Catabolism is 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.
How much to spend on supplements or budgeting?
The issue of spending on sports nutrition is 100% individual, but there are general rules that allow you to properly organize your spending and get the maximum result from supplements. It is for this reason that additives are divided into necessary or primary, as well as secondary ones, which will give a synergistic effect in combination with the necessary ones!
Analyzing the mistakes of novice athletes, most experienced specialists and coaches agree that for beginners, the sports nutrition basket for weight gain should be formed after a regular diet. This means that if you don’t bother with regular food, you buy sports nutrition with all your money, because it won’t do much good. The same goes for other supplements. For example, without protein and amino acids, even the most powerful prohormones will not function as intended.
If you do not take into account specific amounts, then the sports nutrition complex for gaining muscle mass for men should include: protein or gainer, creatine, vitamin-mineral complexes and omega-3. This is followed by: pre-workouts, nitrogen donors, glutamine, amino acids and BCAA. After this, if the budget allows for additional expenses, it is worth adding testosterone and growth hormone boosters, or prohormones and SARMs for those who are committed to hardcore progress.
It is important to understand that when you spend money on sports nutrition, you are not just giving, but also gaining! You increase your progress and results, which means you get some “cashback” on your investment! You will find more information about how you can get more from sports nutrition in the article: “Ready courses of prohormones and how to get the maximum result.”
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.
Basic Nutrition Principles for Gaining Muscle
If you put sports supplements first in importance, then you can not expect to achieve ambitious goals. Despite the importance and benefits of sports nutrition, regular nutrition for quickly gaining muscle mass will always be of paramount importance. The word “supplement” itself implies an addition to the diet to get the full range of nutrients, and not a “replacement”.
Your diet should include a sufficient amount of protein food (calculate the amount of protein per day based on your weight and other parameters), not only fast, but also slow carbohydrates, and, of course, healthy fats, which are involved in the formation of important hormones. Water plays a huge role, so consuming the norm per day (depending on the total body weight) is mandatory. Moreover, it is important to understand that we are talking about plain water, and not drinks and other liquids.
Calorie content of food and frequency of intake
It is important to coordinate regular and sports nutrition to gain lean muscle mass. The easiest way to do this is by controlling the dietary fatty acids in the diet and the total calorie content of what you eat. It is a mistake to believe that you can eat everything on mass without restrictions. This approach leads to an increase in both muscle and fat mass, moving the athlete away from a quality and aesthetic physique.
When it comes to the number of meals, it all depends on personal preference. Eating three meals a day works great, but the problem is that it is very difficult to include all the daily calories in three meals. Moreover, additional stretching of the stomach will definitely not be beneficial. Therefore, the best option in both amateur and professional sports is a combination of three main meals, as well as 2-3 intermediate ones. This regimen allows you to avoid sudden spikes in blood sugar and gradually provide your muscles with amino acids throughout the day.
Harmony of proteins, fats and carbohydrates
The schedule for taking sports nutrition and the use of sports nutrition together with food is not the only thing you need to monitor. The correct combination of proteins, fats and carbohydrates is much more important than controlling the overall caloric intake of the diet. It is the calculation of the BZHU that will determine the quality of food. If we take the most common model in bodybuilding, the ratio will be as follows:
- Proteins – 30-35%;
- Carbohydrates – 50-55%;
- Fats – 15-20%.
This scheme has been tested for decades and works 100%. It can be used as a basis, adjusting and adjusting to the needs of a particular athlete.
Water and its quantity
Water is not only a source of life, but also a determining factor in gaining weight. If you don't drink enough water, no sports nutrition for gaining muscle mass will work as intended. The established norm is to drink 1 liter of water for every 30 kilograms of your own weight. That is, for an athlete weighing 90 kg, 3 liters of clean water per day will be the norm. Coffee, tea, soups and other liquids are not taken into account in this standard. For people with a body weight of less than 60 kg, the norm is calculated based on the proportion of 1 liter per 25 kg of weight.
It is also important to consider that during the hot period the rate will increase by about 15% per day. Also, during training you need to drink at least half a liter of water (or a liter for athletes over 100 kg), otherwise the effectiveness of the training will drop significantly.
From theory to practice
Below is an example of calculation for a person weighing 60 kg. The calorie requirement is 33 x 60 = 1980 kcal. The protein requirement is 3 x 60 = 180 grams, and the carbohydrate requirement is 4 x 60 = 240 grams. Converting protein and carbohydrates into calories, we get 720 and 960 kilocalories, respectively. To calculate fats, simple mathematics is enough: 1980 - 720 - 960 = 300 kcal, or 33 grams.
Having created your own daily nutrition menu using tables of protein, carbohydrate and fat content in foods, it will not be difficult to calculate how much protein and carbohydrates the body does not receive daily. This deficiency will block sports nutrition for muscle growth. For girls, the calculations differ by 20% downwards. That is, all results need to be reduced by 20%.
What foods should be included in the menu for muscle growth?
Let's move on directly to how much you need to eat and what products to give preference to. Naturally, this should not force you into any framework, especially if you do not accept a certain product. But in general, you should try to include as many “bulk foods” in your diet as possible.
Products containing protein
The presence of protein foods is important in the diet even without sports nutrition. To balance the ratio of regular food and supplements, it is important to include as many protein foods as possible.
Animal sources:
- Lean meat - chicken, turkey, game, beef, rabbit;
- Dairy products - hard cheeses, yoghurts, milk, low-fat sour cream, cottage cheese;
- Eggs – chicken, quail, ostrich (only if you can buy them regularly);
- Fish and seafood - any fatty sea fish (herring, salmon, mackerel, cod), river fish, seafood (mussels, shrimp, squid.
Plant sources of protein:
- Cereals and legumes – buckwheat, oatmeal, beans, lentils, etc.;
- Nuts and seeds - unlimited.
Green vegetables, broccoli, asparagus, cauliflower, etc. also contain small amounts of protein. In general, priority should be given to animal sources of protein, as they have a more complete amino acid profile.
Carbohydrate-rich foods
It is not enough to simply consume a large amount of carbohydrates for high-quality weight gain. You also need to take into account fast and slow carbohydrates, choosing the right ratio.
Slow:
- Vegetables - almost all varieties of cabbage, carrots, beets, avocados, cereals, pasta and coarse wheat varieties, bran bread;
- Fruits - citrus fruits, berries, pears, apples, cherries, plums, apricots, etc.
Fast:
- Fruits and dried fruits - dates, figs, almost all sweet fruits (grapes, peaches, etc.);
- Bakery products;
- Chocolate;
- Pasta - made from white flour;
- White rice.
High fat foods
Getting healthy fats is extremely important, so it is important to ensure that products containing them are present in the diet without fail.
Best sources of fat:
- Fatty sea fish;
- Nuts;
- Vegetable oils (especially sesame, flaxseed and olive);
- Natural dairy products.
You can eat nuts and fish without any special restrictions, but dairy products need to be controlled so as not to go too far beyond the required calorie content when gaining weight.
Who can help in creating the right diet?
A high-quality training and sports nutrition plan for gaining muscle mass is already half the success in achieving your goals. It is at this stage that beginners and even experienced athletes often make mistakes, spending whole years searching for the right path. Therefore, in most cases, it is best to turn to specialists to draw up a high-quality nutrition plan and use sports supplements. It is no secret that many world-class fitness stars constantly work with nutritionists and nutritionists, who take care of all the calculations for nutrition and diet formation. This clearly shows the importance of contacting such specialists.
It all looks very complicated, and it actually is! It will be much easier and more effective to entrust the preparation of the diet and nutrition principles to a qualified specialist - a nutritionist. Such a specialist has appeared in Fit Magazine - this is Maria Kanga!
Short presentation by Maria:
Need a custom meal plan? We write to Maria Kenga on VKontakte >> Cost: 7900 rubles. Maria's project: https://kengadiet.ru/
How important is it to create the right training process?
Correctly tailoring training and sports activities to specific goals is the second most important aspect in achieving success. If the first 50% of performance relates exclusively to nutrition, then the second - to the training process. Moreover, the wrong structure of strength training can not only reduce your overall potential, but also lead to poor health and injury.
Should you create a workout yourself or trust a professional?
There is a law in strength sports that states that an experienced coach is already half the success. Of course, the abundance of fitness instructors after two-day seminars significantly distorted the very concept of “trainer,” but this did not diminish the role of the mentor and curator in the training process. It is important to understand that sometimes the choice of trainer will have a decisive role in what kind of figure you will get after a certain period of training.
Athletes often feel the desire to understand all the secrets on their own, and are also filled with pride or ordinary embarrassment when trying to train without the help of a specialist. This path cannot be called correct, because even many competitive athletes who train their players have their own coach. This means that an experienced outsider and constant supervision of a specialist are required even for those who thoroughly understand the training process. So we advise you to entrust your training plan to a qualified specialist.
Need a custom training program? We write to Sergei Soklakov on VKontakte >> Cost: 7900 rubles.
Training scheme + nutrition program + sports nutrition = RESULT
In the concept of bodybuilding, there is the concept of “tripod”, which clearly reflects the essence of achieving results. A tripod cannot stand on one or two legs, with each leg representing a specific aspect. Without nutrition, even with active and grueling training, there will be no result. With good nutrition, but without training - the same thing. Without using the right sports nutrition, the effectiveness of training and nutrition will also decrease. Only the simultaneous combination of all factors will allow you to get an impressive result and achieve your goals in strength sports.
