Bodybuilding is a special kind of fitness aimed at increasing muscle mass. The effectiveness of mass training is often reduced due to the age or inexperience of the athlete, metabolic characteristics, or adverse life circumstances. To compensate for the negative impact of these factors, bodybuilders take sports nutrition to get the most out of their workouts. There are many supplements on the shelves of specialized stores, so it is important to understand which drugs are most effective in building muscle.
The basics of fitness nutrition for muscle gain
Everyone who chooses strength training dreams of big and lean muscles that are difficult to build without supplements. There is a universal nutrition plan that is easy to adjust to any physique and fitness level. If you need a guaranteed result, take nutritional supplements of the following types: multivitamin complexes, BCAA, glutamine, Omega‑3. These drugs can be used at any stage of the training, without worrying about success and health, while the rest should be used intermittently. For example, some protein shakes contain lactose and sugar, so you should avoid them while working on relief.
Detailed description of the main additives
The first in the list of mandatory drugs are vitamin complexes. Bodybuilders who have been in strength training for a long time know that supplements of this type affect the rate of muscle gain only indirectly. This is not a reason to refuse multivitamins, because the lack of one trace element will significantly disrupt the internal processes of the body. Following the deterioration of metabolism, your results will also decrease, so keep an eye on the amount of vitamins and minerals in the diet.
This is followed by BCAA, a popular additive that compensates for the effects of catalytic processes. It contains three amino acids that are necessary for muscle tissue for normal growth and recovery. If you are taking weight gainers or protein-based products, check to see if they contain BCAAs. In this case, it is advisable to use amino acids in the form of a separate supplement just before training.
Glutamine is found in muscle tissue more often than other amino acids. The human body synthesizes glutamine on its own, but it is advisable to drink it separately during the period of recovery and growth. The best time to take it is after a strenuous workout and just before bedtime. Be sure to check if you are taking any other fitness nutrition with glutamine in the composition, otherwise you may overdose.
Strength fitness and fatty acids are inseparable companions. Omega‑3 supplements improve blood circulation, due to which the muscles are saturated with useful substances and grow faster. Some varieties of fish (salmon, tuna, salmon) contain a lot of fatty acids, but it is much more convenient to take them in the form of capsules.
Additional types of sports nutrition
The human body is very simple: for weight loss, it needs a calorie deficit, and for muscle growth, it needs an excess. By consuming certain types of fitness nutrition, you will easily get the right amount of energy and nutrients to noticeably increase in volume.
At the stage of mass gain, you will need whey protein from a trusted manufacturer. Protein preparations supply the body with the necessary building materials and provoke an anabolic response. The biological value of protein supplements is extremely high, because the product usually contains not only protein, but also trace elements, amino acids and other useful nutrients.
To get the right amount of calories, choose the right weight gainer. This is the name of protein-carbohydrate cocktails, which are rightfully considered one of the most important varieties of sports nutrition. When taking a gainer, you not only get a certain amount of protein, but also replenish energy reserves through carbohydrates. When choosing a drug, carefully study its composition, because the ratio of proteins and carbohydrates can vary significantly. If you are spending a huge amount of energy, pay attention to optimum nutrition serious mass, in other cases, the high-protein BSN True Mass or Dymatize Elite Mass Gainer is more appropriate.
Manufacturers often fortify weight gainers with other valuable nutrients, including branched chain amino acids. This means that with the right supplement, you won’t need to take creatine and beta-alanine as standalone supplements. A good weight gainer will not only reduce your financial costs, but also make it easier to plan a diet.
Fitness nutrition also includes various pre-workout supplements and creatine. The first type of supplement will increase the efficiency of training, while the second will make muscle fibers grow. If possible, include these drugs in the daily plan.
Universal intake schedule during the fitness period for weight
Sports nutrition comes in many forms, including capsules, powder, and solution, so there is no single dosage. When determining the serving size, be guided by the recommendations of the manufacturer. The basic reception scheme looks like this:
- protein — early in the morning, half an hour before training, shortly before bedtime;
- gainer — one serving before fitness;
- BCAA — shortly after waking up;
- vitamin complex — during breakfast;
- pre-workout complex — 30–40 minutes before visiting the gym;
- glutamine — just before bedtime;
- creatine — before training and immediately after it;
- omega‑3 — include in the composition of lunch and dinner.
Some items can be adjusted for reasons of comfort. So, an evening serving of protein can be replaced with regular cottage cheese and an additional intake of amino acids. If you notice that the rate of muscle building has slowed down significantly, drink gainers between meals or instead of them.