If your training goal is to gain mass, in addition to drawing up the correct training program, you first of all should devote a lot of time to gain knowledge about proper nutrition, as well as the usefulness and effectiveness of using sports nutrition for gaining mass.
When working out in the gym, people first of all want to improve the outer muscles of their muscles, increase its volume, and make it as large as possible.
In order to achieve and master the above listed qualities, you need to draw up the correct diet for your body, and no matter what level of training you are now at, proper nutrition is already the key to success.
Muscle Building
Our muscles are 75-80% water, the remaining 20% is protein. Protein is the main building block, so in order to build more muscle mass, you need to increase its intake to at least 2 grams per 1 kg of your weight.
For this, we recommend taking protein as an additional source of protein. Protein is a sports supplement that contains protein blends essential for the growth and maintenance of muscle tissue…
If you need to get the fastest possible post-workout protein intake, we highly recommend protein as it is considered the fastest. If you need a slow release of protein, for example before bed, then you need casein protein, its absorption rate is the longest.
What are Muscle Building Supplements?
So, sports nutrition is a special group of food products that are often used by athletes to build muscle mass, increase strength and endurance, energize during intense training, maintain optimal metabolism and functional activity of individual body systems.
But can’t ordinary food provide the body with all the useful substances necessary for this?
This question is often heard from beginners. Unfortunately, not always! So taking sports nutrition products is a very important addition to the athlete’s daily diet.
Muscle building supplements Body types
Specific sports nutrition products for gaining muscle mass are selected taking into account many different nuances and criteria. One of them is the body type of a person.
The most common classification of the American doctor William Herbert Sheldon, according to which people are divided into endomorphs, ectomorphs and mesomorphs.
1. Endomorph (“Winnie the Pooh”)
This body type is characterized by a wide waist, shoulders and hips, a wrist circumference of more than 20 cm.
The legs are usually shorter in length than the torso. Due to their slow metabolism, endomorphs are prone to obesity and are often overweight.
2. Ectomorph (“Botanist”)
Has a lean 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 for an ectomorph is difficult.
That is why he so often laments: “I train until the seventh sweat, but my muscles barely grow …”.
3.Mesomorph (“Hercules”)
We can safely say that representatives of this type of physique were initially lucky, because they are naturally endowed with an athletic figure.
The shoulders, waist and hips of the mesomorph are of medium width. Muscles respond well to stress and grow actively, and excess fat, if any, can be easily eliminated.
Proper Nutrition for Muscle Building
Before proceeding to the description of the most popular sports nutrition products for “pumping up” muscles, we will give some practical advice on the rational nutrition of ale of endomorphs, ectomorphs and mesomorphs.
An endomorph is recommended to completely exclude fatty and fried foods, sweets and alcohol, and pay special attention to foods with a high protein content.
It is also necessary to monitor the calorie intake of the diet. Remember to burn more calories than you consume.
On a side note a face is also a muscle that needs to be relax, read here my research What is taping to learn how taping can help your muscles relax.
An ectomorph should lean on foods that are high in not only protein, but also carbohydrates.
But fat intake should be reduced to a minimum. The preferred diet is 5-6 times a day.
And what can we recommend to the mesomorph?
Protein foods will definitely not harm him. As for carbohydrates, their content in the daily diet should be moderate.
If you have extra pounds, it is desirable to increase the amount of proteins, and reduce carbohydrates.
In the second half of spring, you can recommend going on a carbohydrate-free diet to “dry” the body.
What is a sports supplements for “pumping up” muscles and what does it consist of?
Now let’s talk about the main types of sports nutrition products for gaining muscle mass and consider what components are included in their composition.
1. High protein foods
They are characterized by the highest protein content, which, as we have already noted, is necessary for muscle growth.
This is why a protein shake is every bodybuilder’s favorite drink! Whey protein products (as a concentrate, isolate, or hydrolyzate) are especially popular among athletes.
However, other proteins may also be included in the composition of the sports food of this group:
- Dairy (whole protein, casein);
- Egg;
- Vegetable (soy, wheat).
Whey protein is considered to be the best source of high quality protein. The amino acid composition of whey proteins is closest to the amino acid composition of muscle tissue.
In terms of essential amino acids and branched-chain amino acids (BCAAs), whey protein is superior to other proteins of animal and even more plant origin.
My Top Picks of High Protein Muscle Building Supplements
- You will recieve (1) jar of Body Fortress Super Advanced Whey Protein, 32 oz (2 lbs), Vanilla
- IMPROVED TRAINING RECOVERY: Body Fortress Super Advanced Whey Protein Powder is enhanced with creatine and other critical amino acids, allowing you to train harder and rebuild lean muscle faster, because tomorrow's workout starts with today's recovery
- CUSTOMIZE YOUR SUPPLEMENTS: Body Fortress provides a variety of pre, intra & post workout supplements to maximize the effectiveness of your workouts. Add Super Advanced Whey Protein to your mass building regimen to maximize your workout routine
- COMPARE TO YOUR FAVORITES: Compare Body Fortress Supplements to Dymatize, Optimum Nutrition, Isopure, Orgain, BSN Syntha 6, MusclePharm, EAS, PlantFusion, Muscle Milk, Evlution, Six Star, MuscleTech, Vega, IntraCore, Quest Nutrition, Gatorade, or Ascent
2.Amino Acid Products
Products from this sport pip group contain free amino acids. Our body especially needs them after training, when the recovery process begins and, at the same time, the active growth of muscle mass.
These products may include:
- Single amino acids (for example: L-arginine, L-lysine, L-glutamine);
- Branched chain amino acid complex (BCAA);
- Amino acid complex, balanced by the set of essential amino acids.
- One 400 capsule container (200 serving supply) of Optimum Nutrition BCAA Essential Amino Acids Capsules
- Each 2-tablet serving of BCAA capsules contains a 2:1:1 ratio of Leucine to Isoleucine and Valine
- Amino acid supplement to incorporate into your routine
- Use the easy to swallow capsules first thing in the morning or in the 30 minutes before or immediately after training
- Take the branched chain amino acids with your favorite beverage or protein shake
3.Protein and carbohydrate products
Their second name is gainers. These foods contain proteins and carbohydrates (low-glycemic or high-glycemic) in various ratios.
Also, very often, various vitamins and minerals, individual amino acids and other substances will be included in the gainer. It is important to note that this product has a high calorie content.
4. Creatine
This is a special nitrogen-containing acid that helps to increase endurance, strength indicators of athletes and a faster set of muscle mass.
The composition of the preparation of sports food may contain not only pure creatine, but also a complex of additional substances that accelerate its transport to the muscles.
How to choose the best Muscle Building Supplements?
Sports nutrition for gaining muscle mass is suitable for both men and women. It is only important to choose the “right” product.
It is no coincidence that we began our article with a story about body types. Whether you are an endomorph, mesomorph or ectomorph, the choice of a specific sports nutrition product for gaining muscle mass largely depends on your body type.
My Final Words
In the presence of extra pounds or a tendency to be overweight (a typical endomorph), whey protein or a gainer with the maximum protein content is often recommended.
But naturally thin athletes (ectomorphs), on the contrary, should pay attention to a gainer with a high carbohydrate content.
