The best drugs for gaining muscle mass. Best Supplements for Muscle Growth

Every athlete strives to gain a beautiful and powerful muscular body with a minimum of fat deposits. A well-planned training program and recovery periods, a balanced diet, the products of which are selected according to the goal, can achieve this result. Another technique for building muscle mass which most athletes resort to is the use of various sports supplements.

There are many sports drugs, but the safest are:

Gainer

It is a mixture of carbohydrate and protein, rich in many nutrients, activating the growth of muscle cells. It is especially useful for ectomorphs who have problems gaining weight due to a high metabolic rate. This supplement is very high in calories and is not suitable for those who are prone to weight gain. excess weight, that is, endomorphs. Such athletes are better off taking other supplements.

Protein

It consists of protein - a building material for muscle tissue, which makes this drug the best for muscle growth. This supplement can be taken by people with different body types, used together with amino acids or creatine.

Amino acids

These are substances that form proteins necessary for the body to normally maintain the functions of growth and recovery, the synthesis of antibodies and hormones. Amino acid complexes are drugs for regulating catabolism, the recovery process, and mental activity. In bodybuilding, amino acids are taken in the form of a supplement consisting of isoleucine, valine, leucine. The complex contains 35 percent of the total number of amino acids present in muscle tissue, which have a direct effect on anabolic and recovery processes.

Creatine

This harmless sports supplement increases muscle mass, anaerobic endurance, and strength. The drug plays an important role for human life, which is comparable to the function of fats, carbohydrates, and proteins. Creatine, present in muscle fibers, is a direct participant in energy metabolism.

Anabolic steroid

AC () are considered the most effective drugs, providing high muscle growth. They imitate the mechanism of action of testosterone, the main male sex hormone. Steroids are used exclusively by professional bodybuilders. This is because drugs in this class have side effects.

The anabolic effect of taking steroids is manifested in the following indicators:

• increase in muscle mass up to 10 kilograms per month;
• increasing endurance and strength indicators;
• strengthening bone tissue;
• reduction of body fat.

Taking steroids can lead to the following side effects:

• masculinization;
• prostate hypertrophy;
• virilization;
• testicular atrophy;
• hair loss.

Conclusion

The choice of a drug for muscle growth directly depends on the final goal. Amateurs who do not plan to take part in competitions should limit themselves to taking the BCAA complex, supplements such as, or. Bodybuilders who intend to engage in bodybuilding professional level, you need to pay attention to anabolic steroids. The main thing is to follow the dosage and regimen of AC recommended by a specialist. In addition, you need to remember that steroids are not recommended for use before the age of 25. This applies to both men and women.

Video review

Agree, pros and amateurs train in different modes. And if so, should amateurs take the diet programs of the pros as a model, in particular, copy their sports nutrition habits? Nutritionists are convinced that lovers have their own wedding. An amateur spends a lot more nervous energy at work and in the family, but professionals do nothing but train. So the amateur’s priority is to increase the eternally low neuropsychic tone, and not to load him with chemicals. Second: an amateur eats irregularly, which means chronic shortages not only of protein, but also of carbohydrates, fats and vitamins.

Creatine

They say creatine is useless. They say that weight from creatine increases only due to the accumulation of fluid in muscle tissue, but muscle tissue itself does not react to creatine in any way. Don't believe it! Yes, water increases in the muscles, but that’s good! According to science, the amount of it in your muscles is directly proportional to your growth potential. Dehydrated muscles are not strong. Creatine is not a steroid; and grows muscles due to the indirect effect. Punctual intake of creatine always results in muscle growth.

USE WARM WATER

Before my eyes, one salesman advised a lop-eared beginner to distribute creatine in hot water. In no case! In boiling water, creatine will immediately “cook”, like sour milk. If creatine is dissolved, it should be in warm water. The secret is that creatine itself does not dissolve well. A cloudy suspension forms in the water, microcrystals of creatine creak on the teeth. Ideally, water with creatine dissolved in it should regain almost complete transparency. Warm water slightly improves the solubility of creatine. However, the surest thing is to patiently stir the powder until it is completely dissolved. And remember the basics of chemistry. The less soluble a substance is, the more water there should be. Experts advise mixing 10 g of creatine in a liter of water and refrigerating it overnight. And then pour into equal portions into three empty plastic cola bottles. You will get a single dose of 3-3.5 grams, which will also be convenient to take with you to training.

CHOOSE THE APPROPRIATE DOSE

Typically, 3-3.5 grams of creatine per day is recommended. However, science has determined that if you use 2 gram doses, you will have the same levels of creatine in your muscles after a 28-day loading cycle. In any case, more is not better. Experiments with large doses showed their complete uselessness. The body has daily norm absorption of creatine, higher than which you cannot jump.

On the other hand, the opinion of practitioners cannot be ignored. They say that scientists experimented with creatine on ordinary people, but bodybuilders are people of a completely different breed. In short, if you want to dramatically increase your weight, take creatine. During the first week, “pump” 20 grams of creatine into yourself per day. This is a heaped teaspoon four times a day. Next, you should take 10 grams of creatine. Within two weeks from the beginning of the cycle, the weight will increase by 2-3 kg without signs of swelling and “swollen” muscle relief. I repeat, scientists do not trust practitioners. However, pumped-up American football stars confidently take 10 grams of creatine per day.

TAKE IT AFTER WORKOUT AND AFTER MEALS

Doctors do not recommend refueling with creatine on an empty stomach - only with food. Moreover, any food stimulates the secretion of insulin, and it improves the absorption of creatine. There is no need to add or mix creatine into dishes. Just drink it half an hour after eating water solution creatine Pumping practitioners insist that creatine should be taken immediately after training. Contrary to the rule - on an empty stomach. Tired, exhausted muscles seem to absorb creatine like a sponge. Science remains silent on this matter for now. If you want, check it out for yourself.

DO NOT RELY ON CAFFEINE

Do not take creatine with caffeine. If you are on caffeine-based fat burners, the effect of creatine will be completely destroyed. Reducing the dose will not help. Even half the daily dose of a “fat burner” is enough to make taking creatine pointless. The same can be said for coffee. If you are a coffee addict, creatine is not for you. But creatine tea is not dangerous.

Food substitutes

You just got back from training and have a date in an hour. There is no time to cook. What should I do? It was necessary to stock up on the so-called in advance. "meal replacement" It is sold in bags and is a powder mixture of protein, carbohydrates, vitamins and mineral salts. Everything in the optimal balanced quantity. The energy content of one sachet is usually 300-350 calories. One meal is 600 calories, so the bodybuilder must eat two bags at a time. For light snack One packet will do. The contents are diluted in milk or juice. If you are on a diet and carefully monitor your energy balance, then in water. Don’t listen to all sorts of nonsense about how it’s supposedly a powder “chemistry”. Meal replacements do not have any side effects. Moreover, they can completely replace natural products - you will be healthier. Meal replacement products do not contain potentially carcinogenic substances that are found in supermarket products.

SECRETS OF RECEPTION

The purpose of this type of product is clear from the name, but in bodybuilding and fitness it is used to solve two more extremely complex problems. Here's the first one. Let's say for active muscle growth you need 3000 calories per day, but your stomach only takes 2000. By the way, this is not so rare in our world. The absorption of food largely depends on the state of the nervous system, but today we all live under a barrage of stress.

According to statistics, only one person out of ten has healthy nervous system, and everyone else suffers from various disorders, like bad sleep or decreased appetite. It is enough to add 3-4 packets of a substitute to your daily diet so that the total calorie content of the diet increases to normal, and strength results begin to increase. Adding one or two liquid cocktails is painless for the stomach. You will not experience any symptoms of overeating, such as increased gas formation, abdominal pain, heaviness in the stomach, and especially vomiting.

Another challenge is adhering to dietary restrictions. Well, who among us has the patience to count food calories every day, measure the intake of fats, proteins and carbohydrates by gram? Meal replacement products easily solve this problem. You can use the meal replacement for breakfast, lunch and afternoon snack. In the evening, you can cook yourself something natural, knowing in advance that you won’t overdo it with fats and carbohydrates.

If you go to workouts at the end of the working day, then you can’t do without nutritional replacements. You probably had your last meal before three o’clock in the afternoon, and you arrive at the gym at seven. On the face long break in nutrition with all the bad consequences, such as a drop in blood sugar, decreased blood pressure and bad mood.

Half an hour to an hour before training, you need to drink a cocktail of the substitute, and then drink the same cocktail immediately after training. In about an hour you will be at home and can have a full dinner. Otherwise, you will train on an empty stomach, but the worst thing is that after training your muscles will also be on a starvation diet.

By getting home with an empty stomach, you will miss that one-hour “window” when tired muscles are especially eager to absorb nutrients. In other words, if you're a hobbyist who works out after work, meal replacement products are as much a must-have accessory to your gym bag as running shoes. To increase the effectiveness of the substitute after training, it is worth adding the amino acid glutamine and a little creatine to it.

Glutamine

This is the most important amino acid for a bodybuilder. There is more of this amino acid in the muscles than the rest combined. Under the influence of loads, glutamine is washed out of the muscles in huge quantities. However, losses are quickly recovered. This amino acid itself is not deficient. There is a lot of it in everyday foods, and the body knows how to synthesize it. Another thing is that this amino acid is never superfluous. The more of it in the muscles, the better. Luckily for us, muscle cells can “absorb” glutamine beyond their natural limit. So you should take up to 8-20 grams of glutamine powder or capsules daily.

IN STRESSful SITUATIONS

Glutamine reduces muscle loss under training stress. This means that glutamine should be taken at the peak of exercise. According to the pros, at the end of the “mass-gaining” cycle you need to load with glutamine twice a day - up to 10 grams at a time.

OVERTRAINING

It happens that training does not go well, in addition, muscle mass decreases, strength decreases, and general well-being worsens. This condition is called overtraining. Formally, its cause is excess physical activity, but the mechanism of the “disease” itself was not clear until now. And therefore, no “cure” has been found. Today, scientists are beginning to begin to unravel the mystery.

It seems that an acute deficiency of glutamine in the body is to blame. Under the influence of stress, the body rapidly loses glutamine and does not have time to replenish what was lost. The worst thing is that glutamine is the main “fuel” of our immunity. If the body lacks glutamine, immunity sharply decreases, and even a simple runny nose becomes deadly.

The scientists' hypothesis is confirmed by the fact that known cases deaths from overtraining closely resemble the picture of deaths from AIDS. This is unlikely to happen to amateurs, however, glutamine should be taken at least for the purpose of household immunity insurance. The fact is that the natural drop in glutamine reserves during training can be superimposed on life stress, and the restoration of glutamine will slow down. From here it is one step to a decrease in immunity. You will become vulnerable to the most trivial misfortunes like fungi.

POWDER ADDITIVES

Glutamine in powder form is easily dissolved in various types of drinks and is practically tasteless, so you can easily take an “active” dose of about 14 grams without the risk of glutamine creeping back out of you.

Arginine (L - arginine)

This amino acid can stimulate the secretion of growth hormone, but for this it must be taken in huge quantities. However, there is direct benefit from smaller doses. Arginine increases the content of nitric oxide in muscle tissue. This compound plays a key role in protein synthesis, in other words, muscle growth. Remedy for injuries.

It has been experimentally established that nitric oxide accelerates the growth of sarcomeres - segments of muscle fibers. Arginine is also known for its ability to improve blood circulation. All of these “side” effects are extremely important in bodybuilding. Professionals are sure that arginine increases its effectiveness many times over if taken together with glutamine. Powder or cocktail. It is best to take arginine in powder form. One teaspoon contains up to 4 grams of this amino acid, which can be dissolved in water or any fruit juice.

Consult with your doctor and trainer before starting to take these medications. Doses may vary depending on the manufacturer and brand of the drug.

Walk into any sports nutrition store and you will find tons of nutritional supplements designed to grow muscle tissue and restore the body after a strenuous workout. Generally, these supplements work, but not all of them are equally effective for different people. Due to unique characteristics Each body, the response of athletes to some supplements will be different. But despite these differences, there are a number of supplements that demonstrate the best effectiveness and maximum results for everyone. I'm going to share the top five supplements that will help you gain muscle most effectively.

1. Creatine

is a substance naturally produced in our muscle cells, mainly in tissue skeletal muscles, where approximately 95% of the body's creatine reserve is located. The remaining 5% is distributed throughout the body.

For use in nutrition, this natural metabolite was synthesized in the form of creatine monohydrate. It is used to produce and modulate cellular energy.

Benefits of Creatine Supplement:

• Stimulates lean muscle growth
• Increased muscle cell volume
• Accelerated recovery after training
• Increased glycogen synthesis
• Increasing the effectiveness of high-intensity muscle loads

Creatine

Typically, athletes prefer to use creatine during weight training and bodybuilding activities due to the faster rate of increase in lean muscle mass. Likewise, most athletes find it easy to stop taking creatine as it is naturally synthesized in our bodies. When an athlete stops taking this supplement, creatine levels in the body return to normal within 3-4 weeks.

2. Beta-alanine

This is a naturally occurring non-essential amino acid that enters our body with protein-rich foods, such as poultry. Improved muscle tissue growth with the help occurs due to the ability of this substance to increase intramuscular levels. This increased intake of beta-alanine through the supplement suggests an increase in carnosine levels of more than 60% in just 4 weeks.

This is important because during high-intensity exercise, our body accumulates a large number of hydrogen, which causes a drop in the pH of the internal environment (increasing its acidity). This increase in acidity (lactic acid) can cause severe fatigue, reduce muscle performance, and block nerve activity, resulting in the muscles being unable to perform. By maintaining high carnosine levels through a beta-alanine supplement, the bodybuilding athlete can slow down the buildup of hydrogen and the subsequent increase in acidity, which in turn slows down the onset of muscle fatigue and wasting.

When performing high-intensity exercise, the body accumulates hydrogen, causing a drop in the pH of the internal environment.

Additional benefits of taking a beta-alanine supplement:

• Increased stamina
• Increased muscle strength
• Less fatigue
• Improving body tissue composition
• The substance has a complementary effect with creatine
• Better performance for athletes regardless of training intensity and duration

3. Whey Protein

It has long been theorized that bodybuilding athletes and their coaches could improve their performance and lean muscle mass by taking whey protein shakes or supplements. supplies the body with a large amount, and also causes an increase in the concentration of calcium, magnesium and other minerals, which are easily absorbed in liquid form.

The serum is typically taken pre- and post-workout to enhance muscle recovery and regeneration. Whether you're dieting to gain muscle or are concerned about reducing body fat, adding whey protein to your exercise program can speed up the process or fat loss. Below are a few key benefits of a whey protein supplement.

Easy to digest
Coaches and athletes with busy schedule exercisers can save time by drinking a whey protein shake immediately after workouts and benefit from nutrients that are quickly absorbed. Because these nutritional supplements Contain a number of vitamins not found in our daily food, this is a great supplement for any athlete with a busy lifestyle.

Lactose intolerance
Anyone who suffers from lactose intolerance knows about the unpleasant consequences and discomfort caused by drinking milkshakes every day. Whey protein shakes typically contain a combination of egg whites, soy proteins and. This means no side effects, similar to those that occur when taking whole milk products.

Accelerated muscle tissue recovery
After intense training with weights or participating in sporting event the body needs to repair itself. Certain nutrients are required to perform this task. Protein is essential building element involved in the restoration of muscle tissue; It is found in prepared form in whey protein shakes and supplements. When taken immediately after training, protein triggers rapid muscle recovery.

The serum is typically taken pre- and post-workout to enhance muscle recovery and regeneration.

Natural Appetite Suppressant
Power with high content Protein suppresses appetite, making it easier to stick to a low-calorie diet without feeling too hungry. Whey protein shakes and supplements can be used in place of meals or as a between-meal snack.

Amino acids
In the process of life, our body requires a significant amount of high-quality protein and amino acids. Whey protein supplement contains very high concentrations of amino acids that are involved in protein synthesis.

Improved metabolism
Eating large amounts of protein is fuel for our body. When taken throughout the day, it serves as an excellent source of energy, keeping your metabolism on fire. Thanks to increased metabolism, calories are burned more efficiently and hunger is reduced.

Recommended doses: Consume 30-40 g of whey protein at a time. It is best used before and after workouts; In addition, it is convenient to take the required amount of protein when you do not have the opportunity to eat properly. But never rely on shakes alone—although taking a whey protein shake is ideal remedy post-workout replenishment, but otherwise you should make an effort to ensure you're getting adequate nutrition throughout the day.

4. Branched chain amino acids (BCAA)

Another common supplement that coaches and athletes who are interested in bodybuilding and want to achieve better results turn to is. Of the 21 amino acids present in our body, three belong to the group of branched chain amino acids: , isoleucine and valine. These are the basic elements of protein, which together make up about 30% of the skeletal muscle mass of our body.

BCAAs

The body uses branched chain amino acids to regenerate muscles. Like a whey protein supplement, BCAA delivers nutrients to muscle tissue, causing accelerated recovery after training. The body burns BCAAs while you exercise, so taking a supplement will help replenish these nutrients used up during an intense workout. In addition, it reduces pain caused by muscle fatigue and improves metabolic recovery.

Taking a dietary supplement will help restore the supply of BCAA used up during intense exercise.

In addition, there is an additional benefit of taking BCAAs, which is that such amino acids help improve muscle endurance by constantly supplying them with fuel, which will be of interest to people who cover long distances, for example, lovers of hiking or long races (marathons), swimming long distances. distance or any other prolonged physical activity.

5. Glutamine

Widely known for its ability to slow down the process of micro-damage to muscles during intense exercise, which helps increase muscle strength and enhance endurance. Weight lifters will find that they can lift heavier weights for longer periods of time and train more frequently. As a compensatory mechanism, increasing the limits of muscular endurance will certainly inspire the body to create more lean muscle mass.

Glutamine

In addition, glutamine has a number of other benefits associated with taking it as a dietary supplement:

• Maintaining muscle tissue allows your body to burn additional fat—the more lean muscle mass your body contains, the more efficient your metabolism is. During workouts aimed at getting rid of fat deposits, the body will also lose muscle mass, so it is important to slow down this process.
• Moreover, there is data on positive impact glutamine on the immune system in many people taking this dietary supplement. The process of intense training is a strain not only on the muscles, but also on the immune system. Glutamine restores the condition of muscle tissue and also supports the immune system, ensuring rapid recovery of the entire body.
• Glutamine is known for its ability to increase growth hormone levels in the body. This is the biggest benefit for those focused on muscle growth, as studies have shown that as little as 2g of glutamine in a supplement can increase growth hormone concentrations.
• Muscle tissue requires nitrogen, and glutamine (L-glutamine) supplement is 20% nitrogen, making it one of the... best sources nitrogen for muscles. When combined with other substances responsible for muscle recovery and growth, such as creatine and whey protein, there is a significant increase in the likelihood of quickly achieving athletic results.

conclusions

Of course, results can always be achieved without taking supplements, but in this case the process will be slower. My advice is that you first balance your diet. You'll be surprised at how much better your body will respond to weight training when your nutrition matches. Then, if you decide to take the nutritional supplements I have recommended, you will definitely notice improved results.

The results you get from supplementation may vary, particularly because each athlete has their own training regimen. different levels intensity and duration. If your diet is balanced and you train at extreme intensity, I am confident that these supplements will help you take it to the next level.

When looking for a supplement designed to improve the outcome of an intense training program and quickly build muscle mass through faster muscle regeneration and better nutrition, you should consider the five best supplements for muscle growth: whey, branched chain amino acids, creatine, glutamine and beta. alanine.

Why is it important for an athlete to eat right? What should be included in an athlete's daily diet? Types of sports supplements, their features, purpose and functions.

Sports nutrition is quite popular today. It includes various substances and concentrates produced using specific technology for people who prefer to engage in strength sports. Sports nutrition is taken with one desire - to increase strength and performance, as well as build muscle mass.

What types of sports nutrition are there?

During training, athletes will need a huge amount of energy, which ordinary food cannot replenish. In order to develop normally and achieve success, athletes need calories and substances that the body uses as a building block to build muscle groups.

Most novice athletes look at these ingredients with caution, thinking that nutritional supplements are the same pharmacological drugs that professionals use. However, this is not the case.

What is nutrition for athletes? Supplements intended for athletes consist of natural ingredients. The only difference from ordinary food is their concentration, due to which they are quickly and completely absorbed, without having to spend energy on digesting them.

There are several types of sports nutrition that are vital for all athletes, especially beginners:

• Protein complexes;
• BCAA.

Let's look at each of these types in more detail.

What does a gainer consist of?

Gainer is a complex of protein-carbohydrate components that help increase weight and compensate for energy costs. Carbohydrates in the product composition, as a rule, occupy from 50 to 70%, and high-quality protein from 15 to 50%. Sometimes the gainer contains small amounts of vitamins, creatine, and other components.

What is Gainer for? The use of a gainer helps athletes, even those just beginning, to dramatically improve their strength and achieve weight gain. This happens due to the high-calorie composition of the product and the presence of building protein in it. Therefore, it is recommended to use the gainer during training or immediately after it.

The gainer supports muscle renewal by replenishing the body with protein, which is easily digested, thereby creating an energy reserve for more intense workouts.

Those who are starting to take a gainer for the first time should note that this supplement is only suitable for athletes with a lean physique. Athletes who are prone to obesity are better off avoiding consuming this product, because all carbohydrates will be collected in the form of excess fat accumulation. In this case, it is better to take protein complexes and consume slow carbohydrates.

How does creatine affect the athlete’s body?

Creatine is one of the most beneficial supplements used to build lean muscle mass. What is creatine and what is its role? The thing is that creatine monohydrate, entering the body, under the influence of metabolic processes turns into creatine phosphate. The body, in turn, needs it to produce adenosine triphosphate (ATP), which supplies muscle tissue with energy so that it can contract more.

Based on this chain, it follows that creatine is an essential nitrogen-containing acid that takes part in the energy processes of both muscle and nerve cells. Creatine promotes release more energy in a short period of time for maximum productivity. The effect of using creatine is also called “explosive energy”.

Thus, by taking creatine, the athlete feels strong and gives his best in training. Uses “explosive energy” and thereby achieves enormous results in a short period of time.

The role of protein in the athlete's body

Another important substance for an athlete is protein complexes. What is protein? Proteins are amino acids linked together in a chain. For a better understanding, it should be clarified that protein is the same protein.

Protein is the main building block for creating muscles, so it should always be contained in sufficient quantities in the body of an athlete who wants to build muscle tissue in order to subsequently obtain such desired results as increasing strength, speed, or simply increasing the size of skeletal muscles (hypertrophy).

In fact, protein is a universal supplement; it is suitable for both weight gain and weight loss. It all depends on how you take it. In the first case, add it to high-calorie foods, but if your goal is to reduce fat, you need to use protein supplements instead of regular meals. With this diet, you do not receive carbohydrates and fats, thereby creating conditions for fat burning.

People who have just started weightlifting will benefit from taking whey protein compounds (casein) - this is a highly concentrated protein produced from whey. Such proteins have a high absorption rate in the gastrointestinal tract. This creates a huge concentration of independent amino acids in the blood and, accordingly, in muscle tissue. Thus, increasing productivity and duration of training.

BCAA amino acid complex

Amino acids are components of proteins, so they, like protein, are necessary for weight gain. However, what are BCAAs? The BCAA complex consists of the three most important amino acids:

1. Leucine;
2. Valin;
3. Isoleucine.

The importance of this supplement lies in the fact that these amino acids are not synthesized human body. These three amino acids complement each other, so they are combined into a single complex.

Using BCAAs will help:

• Increase muscle mass (conditions are created for the appearance of new cells);
• Replenish energy reserves;
• Increase glutamine levels;
• Burn excess fat;
• Protect your muscles from destruction.

Scientists have proven that about 35% of the muscle group consists of the BCAA amino acid complex. This is quite a large figure, since 25% of the energy is released from these amino acids during training.

No one argues that in sports, in order to achieve results, you can do without additives. However, it will take much more time. Try to choose for yourself proper nutrition, and you will be surprised how your body will respond to training, how it will transform more and more each time.

Video review of American and European sports supplements (proteins, gainers).