Sports Supplements to Gain Muscle Mass
Focus on Body Type
Firstly, we note that this article is not about anabolic steroids that are considered hazardous to health in the whole world, but are still popular among those who strive to get enormous muscles as soon as possible, regardless of the consequences that can be very sad.
This publication is for the gym visitors who want to get beautiful and aesthetic body shape. They need sports supplements regardless of their body shapes that can be prone to muscular dystrophy or obesity.
A well-balanced and healthy diet is necessary for both stout and thin people. The body should get an adequate amount of calories in the form of protein, fat, and carbohydrates. If your goal is to gain muscle mass, you should pay special attention to the quality of the food consumed, as well as to the quality of sports supplements.
The body type should be considered when choosing a diet:
|Ectomorph||Short body, long legs, and narrow shoulders. The muscles are long and thin|
|Mesomorph||Wide shoulders, long upper body, and thick bones|
|Endomorph||Prone to corpulence, short neck, wide hips, round face|
The Required Nutritional Value of the Diet
If you have a thin physique, the easiest way for you to gain mass from which the muscles are formed is the consumption of healthy fats. They can be found in fat meat, butter, sour cream, cheese, nuts, and sunflower seeds. Normally, fats should make up from 10% to 15% of the daily diet of an athlete by weight. They produce testosterone, the muscle building hormone.
A thin person cannot get bigger quickly, especially if heavy meals are accompanied by physical activities. However, one should not abuse fat, especially harmful fats that are contained in chips, for example.
An hour and a half before a workout, you should eat high-carbohydrate food. During exercise, they are burned first. You need to consume three grams of carbohydrates per kilogram of body weight. They should make up 60% of the daily ration.
If the body does not get adequate amount of carbohydrates to compensate for the energy expenditure, it starts to “eat” itself. Muscles are the first to suffer from the lack of nutrition, so do not think that you can use this method to lose weight without losing muscles that you are going to build.
Before exercise, you should eat slow-digesting carbohydrates, they are used by the body in small amounts. They are contained in cereals, vegetables, beans, and fruits.
A workout can be performed at any time in the afternoon, but it should be better planned about six hours before sleep. You should eat your evening meal about four hours before going to bed. Immediately after exercise, you should eat fast carbohydrates that quickly enter the blood. They are contained in chocolate, pastry, or weight gainers.
But the main thing for building muscle is protein consumption. Athletes should consume two to three grams of protein per kilogram of body weight daily. But you should not exceed this amount in order not to damage the liver. That is, if your body weight is seventy kilograms, you need to eat 140-210 grams of protein, per day, regardless of other nutrients.
Animal protein is the best type of protein for building muscle mass. The most useful animal proteins are contained in fish. Chicken meat contains more protein than pork. You should eat at least two hundred grams of meat per day (preferably lean): poultry, rabbit meat, or veal.
One hundred grams of meat contain fifteen to twenty grams of protein, a liter of milk or milk kefir – 27 grams, an egg – about six grams (2 g – yolk, 4 g – egg white), and a hundred grams of cheese contain 18–25 grams of protein. Plant proteins are found in nuts and grains.
Protein is useful for those who want to build bigger muscles and simultaneously lose weight. Actually, obesity is not always related to abundant eating. It can be caused by illness, stress, or wrong dietary choices.
If a doctor suggests reducing the consumption of fats and carbohydrates, a high-protein diet is an excellent solution. It can help girls lose weight without losing sexy female curves. For this purpose, isolate is used, because it is completely purified from carbohydrates and fats and is dissolved only in water. Compared to men, women should reduce the amount of fat in their diet, because the female body is more prone to gain body fat.
Immediately after exercise, athletes use protein-carbohydrate blends. If you do not have it, you can eat two bananas and drink a liter of milk. An hour later, you can proceed to lunch or dinner.
To fully digest the food eaten per day, you need a lot of vitamins. They are contained in vegetables and fruits. Neither thin nor stout people should limit themselves in the consumption of these products. Also, you should buy vitamins at the pharmacy and take them according to the instructions.
Vitamins help the body get rid of extremely harmful free radicals. Along with micronutrients (mainly zinc), they are essential for testosterone synthesis.
The following table can help you calculate the amount of nutrients your body should get:
|Protein||16 g||Protein is essential for growth and development; it is also needed for creation and regeneration of cells||Poultry, meat, fish, beans, nuts, dairy products, and soy are good sources of protein|
|Dietary fiber||N/d||Fiber helps prevent constipation and also reduce the risk of developing type 2 diabetes, cardiovascular diseases, and high cholesterol levels in the future||Fiber can be obtained from fresh fruits (with peel), dried fruits, vegetables, beans and legumes, whole grains (for example, brown rice and whole wheat bread)|
|Calcium||800 mg||Calcium is important for strong bones and teeth; it helps in the functioning of muscles, blood coagulation, transmission of impulses along the nervous system||Dairy products, green leafy vegetables, calcium-fortified foods such as orange juice and tofu are good sources of calcium|
|Iron||10 mg||Iron is important for growth and development; it is also needed for the formation of hemoglobin that transports oxygen through the body; inadequate amounts of iron in the body can cause fatigue||Iron should be obtained from poultry, meat, fish, eggs, raisins, green leafy vegetables, beans, and iron-rich grains|
|Vitamin А||2500 IU||Vitamin A is essential for vision, growth, functioning of the immune system, and healthy skin||Dark green vegetables such as spinach, orange fruits and vegetables such as sweet potatoes and papaya, vitamin A-fortified dairy products such as milk and eggs are good sources|
|Vitamin C||40 mg||Vitamin C helps reduce the risk of colds, infections, recurrent ear infections; it helps in wound healing and maintaining healthy gums, skin, and muscles; it helps in the brain functioning; it is an antioxidant||Vitamin C is contained in citrus fruits, broccoli, strawberries, tomatoes, sweet peppers, and cabbage|
|Витамин D||400 IU||Vitamin D is essential for the formation of strong bones and teeth, because it helps absorb calcium; also, it is important for proper functioning of the immune system||Vitamin D-rich milk, fatty fish, egg yolks, and sun (depending on latitude and season) are good sources|
*The daily requirements are calculated for a 4-year-old child. Divide your age by 4 and multiply by the indicated numbers to get your recommended daily nutrient requirements.
Types of Supplements
Special supplements are the substances extracted from natural products and then concentrated and adapted for faster absorption. They are not harmful anabolic steroids – do not confuse them.
On the counters of sports supplement stores, there are many different packages with special types of sports supplements:
|Products of mass consumption|
|Highly specialized supplements||
Different Supplements Forms
Sports supplements come in few different forms:
- Powders: allow you to measure the exact dose of the supplement.
- Tablets: have a shelf life of two years or more.
- Fluids: drinks, extracts, herbal supplements, VMC (vitamin-mineral complexes). They are more expensive, though more effective than other forms of sports supplements, besides, they are better and faster absorbed.
- Bars: the most convenient form for transportation. They do not need to be dissolved, they are easy to take with you, and they can be eaten at any time under uncomfortable conditions for eating.
Depending on the types of sports supplements, they can be used for the following purposes:
- Improvement of the body’s functioning when using internal resources.
- Maintenance of the energy balance.
- Increasing the reserves of the muscle building material.
- Changing the body weight.
- Protection of the body systems from stress and disorders.
- Improvement of the workout effectiveness.
Special types of sports supplements, especially highly specialized ones, should be taken under advice of a coach and a nutritionist. All packages contain instructions for use.
How to Protect Yourself from Buying Fakes
There are many fakes in the sports supplement market. The main problem is that people always want to buy something good for minimum money. You should not skimp when it comes to choosing the food and sports supplements, because low prices may cause health problems and lack of results.
First of all, you should give preference to well-known manufacturers and brands. Nowadays, the following companies are at the top: Optimum Nutrition, Multipower, BSN, Dymatize, and MuscleTech. You should pay attention to the packaging – all the letters in the manufacturer’s name should be written correctly, otherwise you may buy a fake.
However, even if you have chosen a well-known manufacturer, you cannot be completely saved from buying a fake. You should pay attention to the quality of the packaging, label sticking, holograms, and barcodes.
Many people forget to see the expiration date of the purchased product. You can buy original sports supplements, but harm your health, if they are expired. This may cause diarrhea and digestive disorders.
To help you choose the sports supplement, we offer you:
Are the Supplements Really Useful?
Some experts believe that:
- The intake of weight gainers is not an effective way to increase muscle mass, because it mostly leads to the growth of fat deposits, not muscle, due to the fact that sugar is their main component.
- The value of the individual use of the essential amino acids BCAA is not scientifically verified. Their price is exorbitantly high compared to natural products, where they are definitely contained.
- Pre-workout supplements should not be taken on a regular basis, because they negatively impact the heart
- Fat burners do not really burn anything – it’s just a kind of placebo. In fact, their intake is useless without cardio workouts. Taking L-carnitine and lying on a couch really does not make sense.
- When choosing a type of sports supplements, you should consider the recommendations of your coach, your goals, type of workouts, and your body type. You should buy sports supplements in special stores with a good reputation.
- Muscles grow during healthy sleep that should last about 8 hours a day.
- If you work out at home, you should better eat natural food instead of supplements.
- Starvation is the worst thing while working out. To gain muscle mass, you need to eat even when you do not want to. The main thing is to do it properly.
- The proper approach to diet and exercise can help both thin and stout people gain muscle mass. It is important to eat healthy. An uncontrolled process can bring more harm than good.