Sports nutrition for gaining muscle mass: what you need to know?

Adam Kozyra

15.05.2017

Vitamins are substances without which our body cannot be healthy and function normally. They are part of the body’s metabolism, so they must be present in sufficient quantities in the athlete’s diet. And since strong, defined muscles are needed to create a beautiful body, you need to find out what vitamins an athlete should take for muscle growth.

Protein

Protein is popular and known to everyone, even people just thinking about joining bodybuilding. For example, it is a source of building material not only for muscles but also for the synthesis of testosterone (the most important male hormone), so necessary for energetic and effective workouts.

It also gives a powerful boost to the regenerative abilities of our muscle fibers. In short, this is a cool thing, well, you understand... And in general, dietary supplements for muscle growth are a huge force when used with the brain.

Despite the fact that there are many types of proteins (read more about this here), many people consume only a few main types of protein: whey and casein. Guys drink the first before and after training for intense exercise and accelerated recovery of muscle mass, because this type of protein is quickly absorbed and immediately supplies the muscles with raw materials for growth.

The second one can be taken before bed, as it is absorbed for a long time and is able to nourish muscles damaged by training throughout sleep. This is the main advantage of casein protein over whey. However, as it turned out, casein is not so cool. I wrote about this in more detail in this article.

Directions: Whey protein mixed with water or juice thirty minutes before exercise to fuel muscles and after exercise in a volume of 20 to 30 grams along with carbohydrates to close the metabolic window. Mandatory protein intake is after waking up. Many people consume a portion of BCAA amino acids on an empty stomach; this is a more expensive but more refined and effective form of protein that is absorbed very quickly.

Synthol jocks

Tags: synthol

Many people have probably seen this guy. The story is about how they become like this.

At first, when I saw him, I thought that the guy was one of the Strongmans.

He just might have some kind of disease, a tumor on his hands, well, I think the good guy is still dealing with such problems.

Or this guy, I saw him in FLEX magazine 5-6 years ago, they wrote there that he has the largest biceps in the world.

But somehow I came across a website and saw this topic about Synthol. I. received his sight.

Synthol. Just a few years ago, you would hardly have been able to find any detailed information about synthol in the Russian-language media. She was practically absent. But now only the lazy have not heard about it - there are so many articles. Although all of them are essentially clones of a small translated article that appeared in “Muscle & Fitness” in May 2001 and, to their credit, contributed to the spread of this crap among us. However, this topic has become especially actively discussed on various websites and forums in the last year. And I must say, it’s encouraging that both naturals and steroid users for the most part agree that the use of synthol is the prerogative of seriously ill people who have NO RELATIONSHIP to sports. And now, in order.

Gainer

Gainers are suitable as protein and carbohydrate mixtures. During intense exercise, the body loses a large amount of energy. Energy reserves are located in muscle tissue - in glycogen. But the body has enough of it for about 45 minutes of training, then it runs out and tissue destruction begins; our muscles are also damaged by cortisol.

To avoid this undesirable moment, you need to take gainers. Gainers contribute to the increase in adipose tissue, so watch the dosage: you should not use it for breakfast, but it is recommended half an hour before training and shortly after it. Here is a more detailed article about gainers, read it.

Alvezin

This is also a combination drug based on herbal components, which has a pronounced anabolic effect. At the same time, there is a drug obtained on the basis of artificial components.

The basis of the drug are vital amino acids, which help increase the volume of muscle tissue as a result of stimulating protein synthesis and controlling this process.

The drug is administered into the human body intramuscularly or intravenously, although the latter option is more preferable. The dose of this drug is limited to 400 ml, divided over 2-3 days. It is possible to take the drug in courses of 5 weeks, with breaks of 3 weeks or no less.

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.

What should be a safe steroid cycle?

Despite the lack of absolute safety and confidence in steroids for gaining muscle mass, there are a number of proven drugs that inspire confidence and, if the dosage is observed, do not cause harm to health.

Let’s go through the list of “steroids without side effects” and find out their characteristics.

1. Oxandrolone. The most powerful safe steroid in all respects. It has long taken the position of a drug that gives maximum progress with minimal side effects. At the same time, the athlete’s muscle mass increases without disturbing the structure of the muscles.

"Excellently burns subcutaneous fat; » does not spread its burning effect to the joints; » has no effect on the liver, subject to dosage; » is well excreted from the athlete’s body.

Oxandrolone is a synthetic analogue of male testosterone. It has a very low androgenic index, that is, the tendency to side effects is almost zero. But it should be remembered that very high doses and use of the drug on an ongoing basis can still cause a number of negative consequences for the athlete’s body.

2. Stanazolol (Winstrol). This steroid comes to the rescue when an athlete needs to improve the visual image of his body. Muscle definition is the main goal of the drug. It does not increase muscle mass in the body, but at the same time it strives for aesthetics.

» helps increase overall body endurance; »works on the strength qualities of the body; » makes the muscles dry; » acts as an active burner of fat cells.

Despite the positive image of the drug, taking Stanazolol has pitfalls. Along with drying the muscles, the joints and ligaments dry out. With long-term use of steroids of this type, injuries cannot be avoided. Side effects, such as acne, occur after taking large doses.

3. Oral-turinabol. This drug, although considered safe, nevertheless, in excess of the norm, has a negative effect on the liver. Its main goal is to actively gain muscle mass. Unlike other anabolic steroids, Turinabol is persistent: after stopping the drug, loss of muscle mass in the body is not observed for up to 1 month. Athletes respect the product for this feature.

4. Trenbolone. The steroid is designed to increase the body's strength characteristics. Used to build muscle mass. If the dosage is not observed, the drug increases blood pressure in athletes. May cause attacks of aggression and disruption of proper sleep. Do not be alarmed, such consequences are only possible when taking decent doses of Trenbolone.

5. Boldelon. Like most steroids, it is used to gain muscle mass. The drug copes with this task quite quickly, and it does not retain excess fluid in the body.

» increases the level of red blood cells in the blood, stimulates the formation of new ones; » is involved in protein synthesis; "Improves the athlete's appetite.

The following can be said about the side effects: negative consequences are observed extremely rarely; if the rules of administration are not followed, baldness may occur.

6. Masteron. One of the most commonly used drugs. Associated with the beauty of muscle relief. With its help you can achieve a low percentage of body fat. At the same time, he works on the body’s endurance and adds energy to the athlete.

7. Primbolan. Most often, tablet versions of the drug are used, and injections are not for everyone. It behaves carefully with the liver, which means that with the correct dosage it will not harm. Included in the general course while drawing muscle relief.

» Oxandrolone » Stanazolol (Winstrol) » Oral-Turinabol

They have a gentler effect on the athlete’s body, but at the same time persistently perform their main functions.

And so we found out that more or less harmless anabolic steroids exist. But at the same time, the dosage of drugs and the duration of taking a course of steroids, even the safest ones, must be observed. Otherwise, the most seemingly harmless remedy turns into a slow destroyer of human health.

A course of steroids is considered safe when its negative impact on the athlete’s body is minimal. At the same time, the athlete complies with the rules of drug dosage, frequency and connection with each other.

» low toxicity of the drugs – minimal harm to both the athlete’s individual organs and the body as a whole; » low androgenic index – minimum side effects; » low aromatization (aromatization - testosterone is converted to estradiol).

More on the topic: Side effects of growth hormone

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.

Ecdysterone

The basis of this drug are natural hormone-like substances that are secreted by some arthropods. In addition, a similar substance is released from plants such as Leuzea safflower. Entering the human body, this substance causes protein synthesis, which leads to an increase in muscle volume.

Side effects are possible only in cases of overdose, which causes allergic reactions in the form of skin rashes, disturbances in the digestive tract, and headaches.

Vitamins

The topic of sports and bodybuilding cannot ignore the question: what vitamins are needed to improve training performance and restore the body?

For the healthy and uninterrupted operation of all systems, all groups of vitamins are needed, but taking each vitamin separately is tedious and extremely inconvenient, and there is no time for this, so multivitamins are quite suitable. It is not necessary to take each vitamin separately, although you can find them on sale. Of course, the exception is the case when your body is deficient in a particular vitamin.

Here is a list of vitamins that will help you with muscle growth and their brief characteristics:

1. Vitamin A - improves vision, is involved in protein synthesis, and this is so important!
2. Vitamin E is a powerful antioxidant. This vitamin thickens the cell membrane, as a result of which the cell becomes more resistant to viruses, muscles recover faster because muscle cells regenerate faster
3. Vitamin D – needed for the absorption of phosphorus and calcium. Without these minerals, muscles will not contract as well as they should during tough workouts. Phosphorus is also needed for the synthesis of energy molecules ATP (adenosine triphosphate).
4. Vitamin C (ascorbic acid) - well, where would we be without it? It is also an antioxidant and forms collagen (a substance that is part of connective tissue). And connective tissue is our ligaments and joints. Therefore, vitamin C is injury prevention. In addition, vitamin C is involved in the synthesis of testosterone. And there is no need to say how important this is.
5. Vitamin B1 (thiamine) – is involved in the synthesis of hemoglobin. This protein carries oxygen in red blood cells to our muscles. The importance of oxygen supply to the working muscle is colossal.
6. Vitamin B2 (riboflavin) - a lot can be said about this vitamin, but for bodybuilding its most important function is its important role in protein synthesis. In short, the more riboflavin, the more muscle. This close connection can be seen very clearly and undeniably. This vitamin increases endurance and participates in energy exchange processes.
7. Vitamin B3 (niacin) is needed to participate in energy production processes in our body.
8. Vitamin B6 (pyridoxine) – needed for protein absorption. Since bodybuilders eat a lot of protein, they desperately need this vitamin.
9. Vitamin B12 (cobalamin) – participates in the metabolic processes of carbohydrates in the body. Supports nerve cells and tissues of the nervous system.
10. Biotin – ensures the metabolism of amino acids and helps produce energy from various sources.

Omega-3 fatty acids are a great thing. They are also actively eaten and drunk by bodybuilders to stimulate muscle growth. Consider the fact that vegetable omega (for example, flaxseed oil) does not provide as many benefits as omega from fish (fish oil). An additional article on this topic will not hurt you.

Testosterone

This hormone has the greatest “growth” potential. The only problem is that he is secretly influenced by a bunch of factors, all for the worse. Here there is poor nutrition, RI disorders, nervous overload, psychological stress, harmful ecology, unfortunate genetics, etc.

So, if you decide to selectively measure testosterone levels in different jocks, you will get a huge range of values: from 1200 nanograms per deciliter of blood (great!) to 300 nanograms (sad!). By the way, high levels of testosterone today are observed only in a few people. Well, in order to “grow”, you need a lot, a lot of this hormone...

How to increase testosterone secretion?

Yes, it’s very simple - eat more fatty foods! The secret is that fats are direct raw materials for the “production” of testosterone. When there are not enough of them, testosterone, of course, has nothing to “make” from. So it turns out that a bodybuilder who “cuts” fatty calories for the sake of muscle “relief” hits himself where it hurts most! And don't even think about objecting! All this has already been tested and re-tested by science a thousand times! Those same vegetarians chronically suffer from low testosterone levels, but put them on a fatty meat diet, and they all become full-fledged men again.

It is worth emphasizing that in case of fat deficiency, no correct diet will help. Scientists put musclemen on a diet with an ideal ratio of proteins and carbohydrates, but testosterone levels remained ultra-low until they added fat to the diet. As a result, it was precisely established that a jock has a peak content of his “native” testosterone at 30% fat in his daily menu. And if he is not very lucky with genetics, then there is a reason to add another 10%! In short, 40% is already a solid guarantee of complete order with testosterone.

What happens if you “pump” even more fat into yourself? Nothing! Testosterone levels, on the contrary, will decrease.

Everyone knows that there are “healthy” and “unhealthy” fats. However, in reality, the situation is murky. The label often says one thing, but what’s inside contains something completely different. What should I do? Experts advise this: a minimum of fat in regular dishes, but in the morning you pour a couple of tablespoons of flaxseed or hemp oil into yourself. Plus, you buy capsules with omega-3 fats at the pharmacy and “skip” a portion of fairly fatty salmon twice a week. But! Don't even look at canned fish in oil. The oil there is not “fish oil” at all, but the cheapest, refined one.

Glutamine

Pay attention to glutamine. This is what athletes drink during long and frequent workouts. Since glutamine is a non-essential amino acid, that is, the body can build it for itself, but still serious and even frivolous jocks eat it with a bang. Why?

• Firstly, it prevents catabolism.
• Secondly, it promotes the production of growth hormone.

Its lack also becomes a problem for the immune system, so its reserves certainly need to be replenished if you train hard in the gym. It can be taken, for example, 2 times a day. Once with breakfast and another time immediately after training with a protein shake.

Courses and regimens for the use of over-the-counter effective drugs for gaining muscle mass

Products from pharmaceutical companies are used in accordance with the requirements of the manufacturers and on the recommendation of the attending physician.

Asparkam

This medicine is well known for its ability to optimize the body's metabolism. The drug also improves the absorption of potassium and magnesium into the human body. Thanks to this, fatigue is reduced and the athlete feels more alert. The drug is especially good when regular exercise is combined with a high-calorie diet.

Asparkam contains potassium aspartate and magnesium aspartate, 175 mg of each element. The cost of pharmacological development starts from 50 rubles, it is taken 1–2 tablets 3 times a day for 3–4 weeks.

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Riboxin

The drug can significantly accelerate the process of tissue formation, has a positive effect on the heart, and reduces the risk of arrhythmia. Riboxin normalizes energy metabolism at the cellular level and improves blood flow.

The product contains inosine, a precursor of ATP, in an amount of 200 mg per tablet. The price of Riboxin can fluctuate between 55–90 rubles. per package depending on the manufacturer. Tablets are taken at a dose of up to 2400 mg per day for up to 3 months.

Mildronate

The medicine contains meldonium. The microelement itself allows the cells of the body to be actively saturated with oxygen, removes toxins, and increases human tone. As a result of using mildronate, the athlete is able to withstand heavy loads and quickly recovers after training.

The dosage of the drug varies and therefore its cost is in the range of 350 – 600 rubles. Take the medicine 500 mg 2 times a day for no more than 21 days in a row.

Agapurin

One tablet of this pharmacological product contains 400 mg of pentoxifylline. The element is responsible for improving blood fluidity and reducing its viscosity. The drug also improves the condition of red blood cells and inhibits platelet aggregation. The medicine costs approximately 300 rubles. per package 60 tablets. The maximum dose of use is 1200 mg per day.

Diabetes

The drug is responsible for controlling insulin in human blood. Initially, the medicine was created for diabetics, but it has become firmly established in use by athletes who want to gain muscle mass, since in combination with a balanced diet and training it gives a positive result.

Can only be taken by adult athletes. The active substance is gliclazide. The price of the drug ranges from 240 to 350 rubles. You need to take the medicine once a day, no more than 120 mg.

An excellent metabolic process enhancer that reduces human fatigue. The drug should be taken in combination with a protein-rich diet. The active ingredient in the medicine has a concentration of 0.2 or 0.5 mg per tablet. The course of use continues on the recommendation of a doctor, and the daily dose is up to 1.5 g per day.

Potassium orotate

A drug that tones all systems of the human body. Also, this combination of mineral salts, based on potassium, removes excess fluid from the body and optimizes heart function. If you regularly take the medication combined with strength training, muscle mass gain is guaranteed.

The main substance of the drug is orthic acid. One tablet contains 0.5 g of substance. Cost: from 60 rubles for 10 tablets. The daily dose of the drug is 0.5 - 1.5 g per day, which must be consumed for 3 - 5 weeks.

Hematogen

This dietary supplement accelerates metabolic processes and normalizes iron levels in the blood. Therefore, the drug is ideal for athletes. The price of the product starts from 25 rubles per bar weighing 40 g. The product is eaten 1 - 2 plates up to 3 times a day for 2 months.

Athletes appreciate this drug for its stimulating effect, based on vasodilation and stabilization of blood pressure.

The dietary supplement contains Leuzea safflower rhizome and ascorbic acid. One capsule contains 0.205 g of the main substance. For packaging this product, the consumer will have to pay about 150 rubles.

Aralia Manchurian

The product improves sleep, appetite, reduces fatigue, strengthens the nervous system and enhances redox processes, which is absolutely acceptable for athletes who want to gain muscle mass.

The preparation contains Manchurian aralia root and ethanol.

The cost of the goods ranges from 50 to 60 rubles. The tincture is taken 30-40 drops 2 times a day for 30 days.

Saltos

Due to its ability to relax the smooth muscles of the bronchi, the breathing of an athlete performing various strength exercises improves. One such tablet contains salbutamol hemisuccinate 0.00723 g, sodium carboxymethylcellulose; magnesium stearate; cellulose acetate. Price – from 140 to 150 rubles. per package. Take the medicine one tablet after lunch.

Trimetazidine

The drug ensures the transfer of potassium and sodium ions between cells, thereby maintaining the body’s full energy metabolism, which provides the athlete with body vigor and good strength performance.

One such tablet contains trimetazidine dihydrochloride 20 mg of excipients. For 100 capsules of such a drug, the buyer will have to pay about 100 rubles. The drug is used according to the following scheme: 70 mg per day. The duration of the appointment is determined by the doctor.

Vinpocetine

A vasodilator, antihypoxic drug that promotes blood saturation of all human tissues, thanks to which it has gained recognition among athletes. One tablet contains 5 mg of vinpocetine. The cost of the medicine is 140 - 150 rubles. per pack 50 capsules. You need to take the drug 3 times, 5-10 mg each, for 2 months.

Metformin

A unique product that helps slow down the absorption of carbohydrates. Due to this, insulin is produced, which carries nutrients to human tissue cells. Sugar, in turn, does not turn into fat, and the athlete gains muscle mass, not fat.

One tablet of the drug contains 500 mg, 850 mg or 1000 mg of metformin hydrochloride. Depending on the dosage and number of capsules in the package, the price of the medicine will be from 140 to 250 rubles. Take the drug up to 3 g per day, depending on the level of glucose in the blood.

Rhodiola rosea

“Golden Root” is distinguished by its abilities:

• stimulate collagen synthesis;
• break down lactic acid;
• help the heart and blood vessels to be in good shape.

All this allows athletes to achieve their goal of gaining muscle mass. The tincture costs about 30–40 rubles. per package. Use Rhodiola solution 10 drops 3 times a day for 10–20 days.

Tocopherol acetate

The drug saturates the body with vitamin E, which significantly accelerates metabolism and improves myocardial nutrition. Thanks to this, athletes actively use the medicine. One tablet of the product contains 100 mg of vitamin E and 100 mg of sunflower oil. The course of administration is 100 mg per day for 1–2 months.

The drug increases the performance and endurance of the human muscular system, accelerates the process of cell regeneration, and optimizes nitrogen metabolism. One tablet of the medicine contains 250 mg of glutamic acid. It is necessary to take the drug 1 g 2-3 times a day for a period of 1-2 months. The cost of a pharmaceutical product is about 60 rubles. per package.

Ekdisten

Thanks to the drug’s ability to stimulate the liver, the athlete’s performance increases and muscle volume increases. Take the medicine 10–20 mg 3 times a day for about 20 days. An aqueous tablet of the product contains 0.005 g of ecdisthene. The cost of packaging is approximately 1500 rubles.

Liv 52

Normalizes protein metabolism, has hepatoprotective, anabolic and choleretic effects, which helps the athlete gain muscle mass. Cost – 300 rub. per package.

Dosage: 2-3 tablets in three doses for 20 – 40 days. Ingredients: prickly capers, chicory, western cassia, yarrow.

Trimetabol

An appetite stimulant with an anabolic effect. Athletes use 60 mg per day. Composition – DL-carnitine hydrochloride 7.5 g, L-lysine hydrochloride 5.0 g. Cost – from 1900 to 2000 rubles. for a unit.

When selecting pharmacological developments for gaining muscle mass, it is necessary to take into account metabolic rate and physique. Training experience is also important.

Some people, due to their physiological characteristics, cannot use pharmaceutical drugs that promote rapid muscle growth, for example, a gainer, which can only accelerate the growth of fat folds.

Article design: Mila Friedan

How to prepare drinks

You can’t ignore the ways to prepare protein or gainer drinks at home. Proteins and gainers are mixed with plain still water or juice (freshly squeezed or packaged at your discretion). They are often drunk with milk, and people with lactose intolerance drink them with kefir.

The best combo for a gainer is water, since with the other mentioned fillers, it becomes full of carbohydrates and calories, which it already has in abundance. Protein loves milk if it has a minimum percentage of fat content and is combined with kefir.

The remaining powders are mixed only with water and drunk immediately after dilution, since in liquid form these additives are chemically unstable.

What is synthol?

Synthol consists of 85% C8 fatty acids (MCT-Medium Chain Triglycerides), some amounts of C10 and C12 fatty acids, 7.5% lidocaine (local anesthetic), 7.5% benzyl- alcohol. In simple terms, it is oil (fat) with a certain amount of painkillers. The drug is injected deep into the muscle, where it is deposited between the bundles of muscle fibers. With repeated injections, the volume of oil in the muscle increases, increasing its size, just as a balloon expands when filled with air. About 30% of the drug is metabolized by the body. The remaining 70% remains in the muscles, where they persist for more than 3-5 years and undergo very slow decay. There are many disputes about the duration of action of synthol, but most of them boil down to the fact that synthol lingers in the muscles for a much longer period than stated - at least 8 years.

Body types

Specific sports nutrition products for gaining muscle mass are selected taking into account many different nuances and criteria. One of them is a person's body type.

The most common classification is by the American doctor William Herbert Sheldon, according to which people are divided into endomorphs, ectomorphs and mesomorphs.

Endomorph (Winnie the Pooh)

This body type is characterized by a wide waist, shoulders and hips, a wrist girth of more than 20 cm. The legs are usually shorter in length than the body. Due to their slow metabolism, endomorphs are prone to obesity and are often overweight.

Ectomorph ("Nerd")

He has a thin build, narrow waist, shoulders and hips, elongated arms and legs. The metabolism of such a person is accelerated, so the percentage of adipose tissue is extremely low. Gaining muscle mass is difficult for an ectomorph. That’s why he so often laments: “I train until I sweat, but my muscles barely grow…”.

Mesomorph ("Hercules")

We can safely say that representatives of this body type were initially lucky, because they are naturally endowed with an athletic figure. The shoulders, waist and hips of a mesomorph are of medium width. The muscles “respond” well to the load and actively grow, and excess fat, if any, can be easily gotten rid of. Diet and exercise to help!