How to eat right for effective muscle gain: tips and advice from experts

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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

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

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

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.

By Yraa

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