When you exercise regularly, you probably want to get the most out of it.
One of the most important benefits of exercise is that we become stronger and gain muscle mass. Having a healthy amount of muscle contributes to high performance during exercise and in everyday life.
To gain weight, three main criteria must be met: consumption more calories than you burn, consuming more protein than you can break down, and getting a decent workout for all muscle groups.
You can follow these points without sports nutrition to gain weight, but with it it will be easier to achieve results.
So what should you drink to gain weight and what supplements are best to choose?
Sports nutrition for recruitment muscle mass below will help you achieve your goals with your training program.
1. Creatine
Creatine is a molecule produced by your body that provides energy to muscle and other tissues.
However, taking it as a dietary supplement can increase muscle creatine levels by up to 40% above normal levels.
This affects muscle growth and your overall performance. In fact, many studies confirm this.
If you want to gain muscle mass, then this is great news for you. Increased strength performance leads to better training, which in turn leads to even greater strength in your muscles.
Creatine also increases the water content of muscle cells, which helps them swell, signaling muscle growth.
In addition, this supplement can increase the level of a hormone involved in muscle growth, such as IGF-1.
Some studies also show that creatine interferes with the breakdown of protein in your muscles.
In general, scientists agree that creatine promotes muscle growth and, moreover, is safe.
If you don't know which sports nutrition better for muscle growth, then first of all we advise you to consider keratin.
Summary: Creatine is probably the best supplement option for muscle growth. Many scientific studies confirm that it helps build muscle mass.
2. Protein supplements
Eating enough protein is absolutely essential for muscle growth.
In particular, to gain weight, you need to consume more protein than you can break down.
It is possible to get enough protein from food, but this is a challenge for many.
If you belong to this category, we recommend choosing the right protein supplement.
Sports nutrition for gaining muscle mass is very diverse, but the most popular are casein and soy protein. Other protein supplements contain protein derived from eggs, beef, chicken and other foods.
Research shows that consuming extra protein leads to slightly more muscle growth than consuming extra carbohydrates.
However, these supplements have the greatest effect on people who do not get enough protein from their diet.
Moreover, scientists have concluded that consumption protein supplements in large quantities does not affect the growth of muscle mass in those whose diet is already high in protein.
Many people are interested in what their daily protein intake should be. If you are actively training, then the best proportion would be 1.2-2.0 g per kg of weight.
Resume: Consuming the right amount of protein is an integral part of the muscle building process. However, if your diet contains enough protein, then resorting to protein sports nutrition is not necessary.
3. Gainers
Gainer is a supplement that helps you consume more calories and protein. They are usually used by those people who have difficulty gaining weight even with the necessary training and proper diet.
The calorie content of gainers may vary, but in general they do not exceed 1000 calories per serving.
Many people think that calories come from protein, but they actually come from carbohydrates.
High-calorie supplements typically contain 75-300 grams of carbohydrates and only 20-60 grams of protein per serving.
Such supplements are needed to consume more calories, however, it is worth remembering that these are not “magic pills”.
Some studies of physically inactive adults suggest that a significant increase in caloric intake can lead to muscle growth when consuming adequate amounts of protein.
However, it has been found that muscle gainers may not have any effect on muscle growth in exercising adults.
Summary: Gainers are high-calorie supplements that help you consume the required amount of protein and calories. They are only recommended for people who have difficulty getting enough calories from food.
4. Beta-alanine
Beta-alanine is an amino acid that helps reduce fatigue and increase productivity. In addition, it helps to gain weight with regular training.
One study found that taking 4 grams of beta-alanine per day for eight weeks increased the body weight of college football players and wrestlers more than a placebo.
In another study, scientists concluded that if you take this supplement for 6 weeks and do high-intensity interval training, your muscle mass will increase by 0.45 kg.
More research is needed on this topic, but it is clear that this supplement promotes muscle growth during exercise.
Summary: Beta-alanine is an amino acid that can improve performance during training. Some studies also suggest that it affects muscle growth with regular exercise.
5. Branched Chain Amino Acids (BCAAs)
Branched chain amino acids are leucine, isoleucine and valine.
BCAAs are absolutely essential for muscle growth and make up 14% of all amino acids in muscle tissue.
Each of us consumes them in food every day, but these amino acids are also popular as a supplement.
Some studies have shown that BCAAs help gain weight. muscle weight and prevent its loss compared with placebo.
However, contrasting studies have not found a beneficial effect of branched chain amino acids on muscle growth.
Again, it is likely that sports nutrition for gaining muscle mass containing BCAA will only help if your diet is characterized by a deficiency.
Summary: Branched chain amino acids are important for muscle growth. They're found in many foods, but it's unclear whether consuming more of them will benefit muscle growth if you're already eating a high-protein diet.
6.HMB
Beta-methylbutyrate hydroxide (HMB) is a molecule formed during the processing of the amino acid leucine.
It is responsible for the benefits of protein and leucine in the diet.
While it is produced naturally in the body, consuming it in supplement form may have positive effect for muscle growth.
Several studies in which the subjects were non-exercising adults have shown that consuming 3-6 grams of HMB per day increases your body weight.
However, the same dosage of HMB has no effect on those adults whose daily ritual is exercise.
This means that HMB is most effective for those just starting to exercise or increasing their training intensity.
Summary: HMB may help those new to the gym, but is not effective for those who train regularly.
7. Other additives
It is suggested that some other supplements such as linoleic acid, glutamine, carnitine, and testosterone boosters also have a positive effect on muscle growth.
However, information on this matter is quite contradictory.
- Conjugated linoleic acid- belongs to the group of omega-6 fatty acids, which affect the body in several ways. Research into whether this acid helps increase muscle mass has yielded mixed results.
- Testosterone boosters Testosterone-boosting supplements include D-aspartic acid, Tribulus terrestris, fenugreek, DHEA, and ashwagandha. These compounds are likely only beneficial for those with low testosterone levels.
- Glutamine and carnitine- They are probably not effective for weight gain in young or middle-aged people. However, research has shown that carnitine may have a positive effect on muscle growth in older adults.
Summary: Many types of supplements are thought to increase muscle size, but there is little evidence that they are effective for healthy, active people.
Let's sum it up
Supplements will not provide maximum muscle growth, if you lack a nutrition and exercise program.
In order for muscles to grow, you need to consume enough calories and protein, as well as exercise. strength exercises, ideally with additional weights. Once your eating and exercise patterns are under control, you can start choosing a sports pit.
Creatine and protein supplements are probably the most effective choices for increasing the lean portion of body mass, but other supplements may be beneficial for certain people.
Nutritional supplements for muscle growth are one of the main causes of controversy and debate in the world of bodybuilding.
Some athletes rely only on their experience and observations, while others are associated with an entire industry, much of which is based on lies. Not to mention advertisers trying to convince potential buyers of the effectiveness of certain methods in order to sell their products.
Many people are convinced that every nutritional supplement on the market is loaded with steroids. Most people, when purchasing dietary supplements for weight gain, are interested in whether they contain steroids. Open sale anabolic steroids has become a real cause for concern. To accept the right decision Regarding the purchase of a package of sports nutrition, you need to carefully study the composition, the effect of the ingredients and not pay attention to advertising. Never buy products influenced by the noise of other people's opinions!
Look at the ingredient label to learn more about each ingredient.
Check the ingredient list on the back of the package. Copy the main names and look for a description of their properties and actions inGoogle, giving preference to proven, authoritative resources. Look at certain scientific studies that prove the effectiveness of a particular product.
Each ingredient should be listed with its dosage, and the nutritional panel should reflect all information related to the product. Give preference only to those products that meet your needs and goals.
By and large, this ingredient will definitely bring results. Protein is necessary for any man, no matter how active he is in sports, and is suitable for both beginners and experienced athletes.
Protein is the most important macronutrient for increasing the rate of lean muscle mass gain. The product in powder form is very simple and easy to prepare. By consuming protein powder, you get the required amount of protein and calories, which allows you to achieve your goals and replenish essential nutrients. When producing the highest quality powder, we use best sources proteins such as whey and casein or a combination of these two ingredients. Whey is a quickly digestible protein, while casein is a protein that will take a little longer for the body to process.
However, this is not something to worry about. The only time when this is important is during sleep, since the slow absorption of protein compensates for the catabolic process and promotes protein synthesis.
If you are faced with a choice of which type is better, give preference to whey protein powder.
In the modern world, most people, due to excessive busyness and bustle, do not have time for proper nutrition. One of the best solutions to this problem is to take a protein shake with you to work, school or on the road to snack on in your free time.
To calculate this, you can use the following formula: 1-1.5 g of protein per pound (453 g) of body weight. In some cases, depending on your weight, you may need more protein. Two or three servings of a protein shake per day will help you gain the necessary muscle mass faster. However, do not forget about natural sources of quality protein. There are many foods that should also be consumed.
Creatine monohydrate
One of the first types of creatine monohydrate was called phosphagen. It had to be mixed with grape or apple juice. But because the powder did not dissolve properly, the taste of the juice became worse. However, this supplement worked wonderfully to increase muscle size and strength.
One of the creators of this drug shared several stories about how many companies refused to produce creatine. It has no calories or protein, how can it have positive health effects and help build muscle? They didn't understand the most important thing.
What is creatine?
It's not a steroid. It is found in natural foods such as meat and is part of the ATP energy system, providing fuel for muscle tissue. In the form of a dietary supplement, creatine provides a more concentrated amount, which is much more difficult to extract from natural foods.
Of course, creatine is well known for its beneficial properties such as accelerating muscle growth, increasing strength and endurance. In addition, it fills muscle tissue cells with water and increases their volume. Since this product helps fill cells with water, you need to drink enough fluids.
Since then, new and improved versions of creatine have emerged. Manufacturers sought to improve the quality of absorption of the product and remove possible side effects, such as cramps or swelling. However, new types of products have opened up additional avenues for marketers and advertisers who want to increase sales. Many athletes still continue to take creatine monohydrate and are satisfied with the results. One of the best monohydrates is Creapure ®. It is carefully crushed, easily digestible and of good quality.
Amino acids BCAA
Branched-chain amino acids have a unique structure, hence the name. There are three types: leucine, isoleucine and valine. These three amino acids are the main components of protein and make up more than 30% of skeletal muscle (striated) tissue.
By consuming proteins (regardless of sources), it enters the liver and is broken down into components in the form of amino acids. The amino acids then enter the muscle tissue, promoting muscle recovery and growth. Although split-chain amino acids bypass the liver and go directly to the muscles, they are used as energy in the absence of glycogen and help speed up the recovery process and increase mass gain.
BCAA is one of the best supplements that should complement the sports nutrition program of any athlete and bodybuilder. Her rating among athletes is very high.
Anyone involved in sports should master the following basic concepts:
Anabolism is the process of synthesis of new substances and structural compounds that promotes the renewal and growth of new tissues, including muscle. This process takes place at rest or under the influence of special substances such as growth hormones, steroids, peptides, as well as amino acids and proteins.
Catabolism is the process of destruction of various substances or structures. Due to the breakdown of complex substances, simple ones such as amino acids and glucose appear. The catabolic process, which promotes the breakdown of protein into amino acids, is provoked by overwork, excessive workload, stress and tension, hunger, etc.
Training leads to catabolism, so every athlete should understand the importance of recovery. There are various options. One of the best ways is to consume BCAA, some creatine and carbohydrates. BCAA can be taken before training, and after exercise, be sure to drink a protein shake.
Multivitamins
This supplement should be taken by absolutely everyone, regardless of playing sports or visiting the gym. However, bodybuilders and athletes often ignore this product because it does not bring obvious results in the form of fast increase muscles.
If you have any health problems or lack of nutrients in your body, which can negatively affect the recovery process, muscle contraction and protein metabolism, the results will be significantly worse. If you want optimal results, try to maintain good health. Vitamins are a kind of health insurance.
For continued success in your sport, you need to get all the nutrients you need. However, it is not always possible to choose the optimal set of natural products for a balanced diet. The best option is to choose high-quality multivitamins and complete the full course, adhering to the recommended dosage.
Pre-Workout Supplements
These types of supplements are not that important for muscle growth. However, they help you concentrate and increase the intensity of your workout in the gym. A carefully selected set of ingredients in this sports nutrition helps increase energy levels. They differ in composition. Some contain creatine and are designed to increase intensity and increase activity.
In addition, they help overcome fatigue and allow you to train more actively and longer. There are many varieties, so you should decide for what purpose you will take them. Some athletes prefer such drugs in limited quantities, taking them only in cases of feeling energy depleted or subject to daily morning training at high intensity. There are versions without added stimulants. Regular use of such products can significantly increase the effectiveness of training.
The main idea is that among the many types and forms of various products, choose a supplement that will provide energy without harming your health, and will also help increase concentration, endurance, strength and activity. You will have to wade through a sea of products in search of the best options. It is advisable to read special reviews and testimonials, paying attention only to reputable online resources. Use the data obtained as a starting point.
Top Supplements for Muscle Growth
- Protein powder should be consumed 1-3 times a day between meals, especially in cases where it is not possible to have a full lunch. Be sure to drink protein shakes after doing physical exercise in the gym.
- BCAAs– Split-chain amino acids are best taken before training. You can supplement this mixture with creatine and a carbohydrate source (such as maltodextrin or dextrose). Some athletes mix the required ingredients in a large bottle of water and drink throughout the day. Or consume 4-5 hours after completing a workout. This is a pretty smart decision and complements your nutrition plan. On rest days, divide this doha into six parts.
- Creatine. To grow muscles, consume it before exercise, on rest days and in the morning before meals.
- Multivitamins– daily during breakfast.
- Pre-Workout Supplements, take according to their intended purpose.
This is the main part of sports nutrition - a kind of minimum set. Each bodybuilder must create a diet based on his own goals, body type (ectomorph, mesomorph or endomorph) and other indicators. There are many other quality supplements available, but the ones listed above have proven to be effective.
Our weight gain program goes to the equator. It's time to evaluate the intermediate results. On average you have gained 1-2% of your body weight. For example, you started with a weight of 65 kg, and now your gain is about 650-1300 g. Beginners are in a more advantageous position, their potential for muscle growth has not yet been activated, the genetic threshold has not been crossed. In this case, the increase can be up to 3 kg.
If you have been involved in sports for more than 5 years, then fewer microtears appear in your trained muscles during exercise, and they grow more slowly. The increase will be 0.5% or 300-500 g.
Remember that if you are aiming for great results, then enhanced nutrition, regular physical activity and a rational daily routine should become your way of life.
Nutrition
In this part, we’ll take a closer look at sports nutrition and vitamins that can help you gain weight.What medications and dietary supplements can be taken to speed up weight gain?
| Preparation | Group of drugs | Effect of taking | |
| Potassium orotate | It is a medicinal product and belongs to the group - metabolic agents. | 3 times a day, take 1 tablet (0.5 g) an hour before meals. The course of treatment is 3-5 weeks. Then they take a month break, after which you can repeat the course. | Increases appetite, stimulates metabolic processes and protein absorption. Increases muscle strength, accelerates recovery of torn muscle fibers. |
| Methyluracil | Medicinal product group - stimulator of tissue regeneration. | During or after meals, 1 tablet (0.5 g) 4 times a day. Duration of treatment is 30-40 days. | Accelerates cellular regeneration. Helps restore damaged muscle fibers. Strengthens the immune system. |
| L-carnitine | Amino acid, as part of a biologically active dietary supplement. | The drug is available in the form of syrup or tablets. Take 250-500 mg of levocarnitine 2-3 times a day, regardless of meals. Course 4-6 weeks. The course is repeated after 2-3 weeks. | Accelerates the growth of muscle tissue, improves cell nutrition and oxygen delivery to them. Increases the activity of the digestive glands, promotes food absorption. Increases endurance and training efficiency. |
| BCAA | Complex of 3 branched chain amino acids. Is a food additive (BAA). | Take immediately after training. Dosage 2-5 g, based on 33 mg/kg. Dissolve the portion in water, adding 2 tsp. Sahara. Take on an empty stomach 1-3 times a day. | A complex of 3 essential amino acids: valine, leucine and isoleucine. Protects muscle proteins from breakdown during exercise. Increase muscle strength and accelerate their growth. Stimulate insulin production, increasing the anabolic effect of training. |
| Forskolin | The drug is classified as a testosterone booster. Created on the basis of plant raw materials - a perennial herbaceous plant Coleus forskohlii from the mint family. Food additives and dietary supplements. | Take 100-150 mg three times a day. Duration of treatment is 1-2 months. | Increases the production of natural testosterone, and reduces the concentration of estrogen. Has a vasodilating effect, improving muscle nutrition. It has proven effectiveness and has no contraindications, unlike other testosterone boosters. Provides muscle growth and promotes fat breakdown. |
Note that if you are healthy and have a good rate of weight gain, more than 1-2% of body weight per month, then there is no need to enhance metabolic processes with the help of medications and dietary supplements. Sports nutrition stores offer a wide selection of different weight gain products. This table presents the most effective drugs, recommended experienced trainers. Among them there are expensive products and relatively inexpensive, but high-quality products of domestic production.
| Group | Effect on the body | Drug name | Ingredients: proteins, fats, carbohydrates, calories per 100 g. | Directions for use and dosage |
| Gainers | Protein-carbohydrate mixtures. They contain simple or complex carbohydrates, which are used by the body as fuel during exercise. Proteins are building material for muscle growth. If your goal is only to increase weight, then you can limit yourself to one gainer. It allows you to gain up to 1.5 kg per month. | True-Mass. Manufacturer BSN | Proteins – 33% Fats – 12% Carbohydrates – 47% Calorie content - 415 kcal Contains easily digestible proteins, essential and essential amino acids. A complex of fast and medium carbohydrates, as well as a complex of vitamins and microelements. | Single dose - 3 measuring spoons. The powder is dissolved in 500 ml of water, milk or juice. Take 1-3 times a day. Preferably immediately after training. |
| Pro Complex Gainer. Manufacturer Optimum Nutrition | Proteins – 36% Fats – 5% Carbohydrates – 52% Calorie content - 394 kcal Protein component based on egg and whey protein. | Take 1 measuring spoon in 450 ml of milk or other liquid. 2 times a day: after training (after 30 minutes) and 40-60 minutes before bedtime. On days when there is no training, 2 times a day between meals. | ||
| Elite Mass Gainer. Manufacturer Dymatize. | Proteins – 36% Fats – 4% Carbohydrates – 52% Calorie content - 400 kcal. The multi-component protein component includes whey protein, egg protein, milk protein and casein. The carbohydrate component is dominated by complex carbohydrates, which are absorbed quite slowly. Additionally enriched with minerals and vitamins. | Single dose – 1 g per 1 kg of body weight. On average, this is 4 scoops per 500 ml of cold milk or water. You need 2 servings per day: after training and an hour before bedtime. | ||
| Proteins | A type of sports nutrition based on protein mixtures. Proteins are broken down into amino acids, which are used to restore muscle fibers and stimulate muscle growth. Proteins suppress the synthesis of catabolic hormones that destroy muscle proteins. They inhibit the production of myostatin, a peptide that stops the growth and differentiation of muscle tissue. | Whey Protein. Manufacturer Pureprotein. | Proteins – 70% Fats – 7.4% Carbohydrates – 6.9% Calorie content - 383.8 kcal The basis is whey protein concentrate – 80%. Contains soy lecithin, wheat germ, cocoa powder, flavorings. | Can be diluted with water, but when gaining weight it is advisable to mix 2.5% with milk. Take in the morning and immediately after training. Single dose 2 spoons – 30-60 g. |
| Multi Protein. Manufacturer Pureprotein. | Proteins – 70% Fats – 9.4% Carbohydrates – 16% Calorie content - 441 kcal The basis is whey, egg and milk protein. Also contains fructose, dextrose, cookie crumbs, cocoa powder and flavoring. | Serving 2 scoops – 50 g. Stir in milk or any other liquid 250-300 ml. Take in the morning as a complement to the main meal and immediately after training. | ||
| Consecutive Protein 85. Manufacturer Maxler. | Proteins – 83% Fats – 2.7% Carbohydrates – 7.6% Calorie content - 377 kcal Contains whey protein, milk and egg whites. It contains yogurt powder, fruit powder, sweeteners and vitamins E, C, B1, B6, B2, B9, B12, H. | 2 times a day, 30-60 g, mixed in 200-300 ml of skim milk. Take immediately after training and between meals 2-3 times a day. | ||
| Elite Whey Protein. Manufacturer Dymatize. | Proteins – 63% Fats – 3.5% Carbohydrates – 17% Calorie content - 368 kcal Whey protein concentrate, soy protein, casein (milk protein). Contains BCAA, thiamine, vitamin C, iron, phosphorus and other minerals. | Single dose – 1 g of powder per kg of body weight. 60-70 g of powder is dissolved in 300 ml of water or low-fat milk. Take 2 times a day. One serving after training, the second 2 hours after dinner. | ||
| Creatine (creatine monohydrate) | A carboxylic acid containing nitrogen. It ensures energy metabolism in muscle and nerve cells. Causes nitrogen retention in the body, which stimulates an increase in muscle mass. The volume of water inside the cells also increases. Taking creatine allows you to train more intensely, which ensures rapid muscle growth. Creatine acts as a source of energy for muscle function. | Biotech 100% Creatine monohydrate. Manufacturer Biotech. | Creatine monohydrate 100% | Take immediately after sleep and after training. Regimen: first week 4 times a day, 5 g. Then for a month, 2 times a day, 5 g. Break 3 weeks. The drug is taken between meals. |
| Maxler Creatine. Manufacturer Maxler. | Creatine monohydrate 100% | 10 g per day in the morning. It is advisable to take between 1-2 hours after meals with any sweet drink. After 2 months of use, it is recommended to take a break for 4-5 weeks. |
Disadvantages of sports nutrition products:
- High price for sports nutrition products. You can save money by taking gainers and others sports supplements only after training. You can also buy products from domestic brands.
- Digestive problems. They can be avoided if you follow the dosage and dilute sports nutrition in water, since lactose in milk often causes indigestion.
What vitamins are good for weight gain?
A lack of vitamins makes it much more difficult to gain weight. Their deficiency makes it difficult to digest food, slows down muscle growth and inhibits anabolic processes in the body.The most useful vitamins for weight gain
| Vitamin | Benefits for weight gain | Sources of vitamins |
| Vitamin A or retinol | Accelerates the restoration of glycogen reserves in muscles. Accelerates recovery after training and ensures active growth of muscle cells. | Green and yellow vegetables and fruits: carrots, bell peppers, pumpkin, sea buckthorn Legumes – soybeans, peas Liver Egg yolks Fish oil Sour cream, cottage cheese |
| Vitamin B1 or thiamine | Provides active absorption of carbohydrates and prevention of fat deposits. | Pine nuts, pistachios, peanuts Sunflower seeds Cereals – buckwheat, wheat, oatmeal, brown rice Wholemeal bread Vegetables – asparagus, potatoes, cauliflower Eggs |
| Vitamin B2 or riboflavin | Responsible for protein absorption and muscle growth. | By-products – liver, kidneys Eggs Mushrooms Cottage cheese Buckwheat Almonds |
| Vitamin B3 or Niacin (PP) | Increases metabolic rate and energy release during exercise. Allows you to train more efficiently. | Nuts Liver Fish Milk Legumes Green vegetables |
| Vitamin B6 or pyridoxine | Improves tolerability physical activity and protein absorption after exercise. | Nuts – hazelnuts, walnuts Meat and liver Fish Dairy products Legumes Vegetables – carrots, cabbage, tomatoes Fruits and berries – oranges, strawberries |
| Vitamin B7 or biotin | Participates in protein synthesis as a regulator of amino acid metabolism. Increases appetite. | Yeast Vegetables – tomatoes, spinach Soybeans Mushrooms Nuts Sour milk products |
| Vitamin B12 or cobalamin | Improves creatine synthesis, which increases strength and endurance. B12 ensures the absorption of creatine by muscles. | Meat and liver Eggs |
| Vitamin C or ascorbic acid | Slows down catabolism (protein breakdown). Promotes protein absorption and muscle growth. | Fruits and berries – kiwi, rose hips, currants, citrus fruits, sea buckthorn, viburnum Vegetables – bell peppers, parsley, cabbage |
| Vitamin D or cholecalciferol | Increases muscle density and bone strength. Improves the absorption of phosphorus and calcium. Promotes natural testosterone production. | Fish and fish oil Dairy products Egg yolks Liver |
| Vitamin E or tocopherol | Normalizes the production of hormones, increases the synthesis of testosterone, which is responsible for muscle growth. | Oils – vegetable and butter Green Eggs Dairy products Meat Nuts and seeds Sea buckthorn |
| Vitamin H (biotin) | Responsible for the breakdown of fats and energy production. | Peanuts, soybeans Green peas White cabbage, cauliflower Liver, kidneys Yeast |
- JYM Vita JYM
- Optimum Nutrition Opti-Men
- Muscletech Platinum Multivitamin
- Supradin
- Dopelhertz active Sport
It is not recommended to take these complexes constantly. This can cause allergies and lead to the body forgetting how to absorb vitamins from food and synthesize them on its own.
Why does appetite decrease and how to restore it?
Sometimes increased nutrition can lead to loss of appetite, which is accompanied by fatigue, drowsiness and apathy. Signs of indigestion appear - constipation, bloating, nausea.Causes of decreased appetite:
- Insufficient physical activity. It's possible that on non-workout days you don't move much and burn few calories.
- Disruption of the digestive system. An abundance of protein and a lack of fiber leads to constipation and rotting food in the intestines. The toxins released during this process reduce appetite.
- Digestive diseases: gastritis, duodenitis, biliary dyskinesia.
- The menu is incorrect. You consume significantly more food than you need. Perhaps you don’t like the taste of the dishes or they just get boring.
- Enzyme preparations. Medicines containing pancreatic enzymes - Pancreatin, Creon, Mezim. Take 1 tablet of either of these with each meal. Preparations containing enzymes and bile acids - Festal, Enzistal. Take 1-2 tablets during or after meals 2-3 times a day. It is advisable to consult your doctor before taking any medications.
- Extractives, which increase appetite, are contained in broth made from meat, fish or mushrooms. Extractive substances force the stomach to more actively produce gastric juice, which is necessary to increase appetite and improve digestion.
- Menu optimization. Eat the foods you love. Replace boiled chicken breast with grilled chicken breast, boiled eggs with scrambled eggs, etc.
- Liquid products. The body accepts and assimilates liquid foods more easily. Using a blender 2-3 times a day, prepare yourself smoothies containing proteins (raw eggs, dairy products), juices and vegetables or fruits.
- Bitterness have an irritating effect on the gastric mucosa, reflexively increasing appetite.
- Tincture of wormwood. Dilute 15-20 drops of tincture in 1/5 glass of water. Take 4 times a day 15-20 minutes before meals.
- Infusion of calamus rhizome. 10 g. Pour a glass of boiling water over the rhizomes and leave for half an hour. Take 3 tbsp. on an empty stomach 3 times a day.
- Appetizing collection. 1 tbsp. per glass of boiling water, leave for 30 minutes. Take 1 tbsp before meals. infusion 4 times a day.
- Vitamins. Ascorbic acid (vitamin C), vitamin B7 and B12 are especially effective.
- Plant adaptogens have a stimulating effect on nervous system, activates metabolism and stimulates appetite.
- Ginseng tincture – 15-20 drops half an hour before meals 2-3 times a day.
- Eleutherococcus tincture - 20-25 drops half an hour before meals, 2 times a day.
- Bee products– natural biologically active products created by bees. Stimulate the nervous system and hormone synthesis, improve metabolism and promote weight gain.
- Royal jelly. It is good to combine with honey and ginseng. Apply 100-200 mg 2 times a day 30 minutes before meals. You can take fresh milk from the mother liquor or the drug Apilak (1-2 tablets).
- Iron supplements taken to increase appetite. They irritate the gastric mucosa, increasing the secretion of gastric juice.
- Fenyuls – one capsule per day for 2-3 weeks;
- Sorbifer – 1 tablet half an hour before meals, 2 times a day.
How to make cooking easier?
Today we'll talk about multicooker. She helps to save beneficial properties products, facilitate the cooking process and make the taste of food more expressive. For example, chicken breasts turn out juicy, and cottage cheese casseroles are dense, with a rich taste, even with minimal addition of sugar. A multicooker is best for preparing a variety of porridges, stewing meat and making baked goods from cottage cheese.The main advantages of the multicooker:
- There is no need to ensure that food does not boil over or burn.
- Save time. There is no need to stand at the stove, stirring and checking readiness.
- Thanks to the presence of a timer, the dish will be ready when you return. After the set time has elapsed, the multicooker will turn off on its own.
- Thanks to the non-stick coating, you can use a minimum of fat. Food in a multicooker turns out less fatty, which means it is optimal for sports and dietary nutrition.
- Saving money. You don’t have to buy a steamer, oven or air fryer - a multicooker easily replaces them, and the dishes have a varied taste.
Sports nutrition recipes in a slow cooker
- Buckwheat or rice porridge + boiled eggs
For variety, you can add stewed meat, sausages, and pre-fried champignons to the porridge.
- Pilaf in a slow cooker
- 2 measuring cups rice
- 0.5 kg beef or chicken fillet, cut into large cubes
- 2 carrots – cut into strips
- 2 medium onions – chopped
- 1 head of garlic - peeled from the top layer and cut crosswise
- 1-2 tbsp. vegetable oil
- spices and seasonings
- Chicken breast in a slow cooker
If you want to fry the fillet, then you need to rub it with spices and coat it with sour cream or mayonnaise. Grease the multicooker bowl with butter or sunflower oil and place the chicken in it. Cook in the “Frying” or “Baking” mode for 15 minutes. After the signal, turn the fillet over to the other side and fry for another 15 minutes. You can cook fish in the same way.
Combining a multicooker with freezing cooking can make cooking even easier and diversify your menu. Pre-cook and freeze:
- frying onions and carrots;
- boiled or fried mushrooms;
- baked/boiled chicken breasts or any other meat;
- boiled and minced meat.
Sample menus for a 5-6 week weight gain program
Daily calorie intake – 3000 kcal. This diet is designed for a person weighing 65 kg (45 kcal per 1 kg of body weight). By eating this way, you will absorb about 100-120 g of pure protein daily, which corresponds to the norm of 1.5-2 g of protein per 1 kg of weight.Ratio of proteins, fats and carbohydrates – 30:20:50.
Diet– 6-time.
Breakfast 450-500 kcal
- Whole grain spaghetti 70 g (weight of dry pasta). They are served with tomato sauce and a mixture of seafood 200 g, they can be replaced with fish fried in a non-stick dish without oil 200 g. Fresh paprika and tomato salad with vegetable oil and vinegar 150 g. Black tea 200 g.
- 2 chicken breasts 300 g cut into pieces, brush with yogurt mixed with spices and bake on the grill or in a frying pan with a minimum amount of oil. Boiled or canned peas 150 g. Salad - cucumber, Chinese cabbage, greens with vegetable oil 150 g. Coffee 100 g.
- Cheesecakes 4 pcs. 200 g. low-fat sour cream or jam 20 g. fruit 200 g. Coffee with milk and sugar 180 g.
- Low-fat cottage cheese 2-5% 200 g. 1 banana, 2 tsp. honey
- 1 banana, nuts 50 g.
- 2.5% drinking yoghurt 300 g, 100 g dried fruits (dates or dried apricots).
- Chicken breast salad 200 g – boiled chicken breast 1 piece, olives, tomatoes, cucumbers, herbs, vegetable oil, pea soup 250 ml, boiled new potatoes 200 g, stewed turkey 200 g. Compote 180 g.
- Salad of cucumbers, tomatoes and radishes with herbs 200 g, mushroom soup with meat and processed cheese 250 ml, 2 soft-boiled eggs, potato casserole with boiled meat and mushrooms 300 g. Tea with lemon 180 g.
- Greek salad 200 g, buckwheat soup with meatballs 250 ml, beef stroganoff 200 g, wild or brown rice 150 g. Juice 200 g.
- Oatmeal with milk, butter and sugar 200 g, Russian cheese 30 g, grain bread. Green tea with lemon 180 g.
- Pumpkin porridge with milk and rice 250 g. Drinking yoghurt 2.5% 200 g.
- Curd pudding with raisins and dried apricots 200 g with honey 20 g. Black tea 200 g.
- Fish baked in foil with cheese and tomatoes 200 g, mashed potatoes 150 g, fresh or pickled cucumber 50 g. Rosehip drink 200 g.
- Bigus (stewed cabbage with beef) 300 g, grain bread sandwich with ham and cheese 100 g. Black tea with lemon 200 g.
- Stuffed cabbage rolls 3 pcs. 250 g, sour cream 20 g. Salad of cucumbers and tomatoes or other seasonal vegetables 250 g. Kefir 1% 180 g.
- 3 soft-boiled chicken eggs, liver pate 50 g. Herbal tea 180 g.
- 1% cottage cheese with sour cream 200 g. Milk 200 g.
- 2.5% natural yogurt 250 g. 1 banana 200 g.
Physical activity
At 5-6 weeks of bulking, you have already developed the habit of exercising regularly. At this stage, you realize that with exercise you are not only increasing your weight. Exercise strengthens your spirit. They teach you to set a goal and achieve it, going through certain stages. Increases endurance and makes it easier to adapt to change. Improves self-esteem and gives self-confidence. Training gradually turns a man into an alpha male, and gives a woman peace of mind and a sense of confidence in her strength and attractiveness.We continue to answer questions that arise when gaining weight.
What is the genetic threshold? How to deal with the cessation of weight gain?
Genetic threshold– this is the limit of muscle development, after reaching which the gain of muscle mass sharply slows down.People seeking to increase body weight sooner or later face the problem of a genetic threshold. They train actively, eat right and rest, but the increase occurs very slowly. Blame it all myostatin. This peptide (a compound of amino acids) is released in the muscles and then enters the blood. It then binds to ACVR2B receptors. The result of this process is the cessation of muscle tissue growth at a certain stage, which is genetically determined. It is to myostatin that a person cannot indefinitely increase the size and strength of muscles.
Myostatin is necessary for the body to develop harmoniously. If the muscles increased excessively, the load on the bones and ligaments would increase too much. And this could lead to serious injuries. In addition, myostatin protects the heart muscle from hypertrophy and excessive thickening.
All people have their own characteristics. Some people are lucky in that their body produces little myostatin, or their ACVR2B receptors are poorly sensitive to it. It is these athletes who have huge muscles without a layer of fat. Moreover, they achieve results without steroids. A striking example is Flex Wheeler, a famous American bodybuilder.
Modern medicines and nutritional supplements that are advertised as myostatin blockers, ineffective. It's not worth spending money on purchasing them.
Scientists have found 2 methods to reduce the effects of myostatin on the body and bypass the genetic threshold:
- Consume Protein Post-Workout. Regular protein consumption slows down myostatin synthesis. Fit as protein shakes, and proteins from food.
- Consume creatine. It blocks the production of myostanin and its binding to receptors.
Should you take steroids?
Steroids are prohibited in professional sports. Doctors constantly warn about their dangers. But why then do these substances continue to be used en masse, and is it worth doing so?By steroids we mean androgens and anabolic steroids. These are hormonal medicines, denoted by the abbreviation AAS. They imitate the action of the male sex hormone – testosterone. Anabolic steroid molecules, entering the blood, spread throughout the body and penetrate deep into the cells. By binding to the receptors of the nucleus, they change its functioning. Thanks to this, the synthesis of nucleic acids and the formation of new protein molecules are significantly accelerated. This leads to active muscle growth - up to 5-8 kg per month. At the same time, the fat layer decreases.
However, you have to pay for interfering with natural processes with your health. Consequences of taking anabolic steroids:
- Suppression of testicular hormonal function. With long-term use of steroids, the production of your own testosterone decreases. In the future, this threatens testicular atrophy.
- Gynecomastia– enlargement of the mammary glands in men. All steroids are subject to varying degrees of aromatization, during which they are converted into female hormones. These estrogens cause the deposition of fatty tissue in the mammary glands.
- Female obesity. The mechanism of development is similar to gynecomastia. Fat is actively deposited in the lower abdomen, as well as in the hips and buttocks.
- Steroid rage. Attacks of anger caused by the effects of hormones on nerve cells in the brain.
- Acne– acne. Steroids increase the activity of the sebaceous glands. In place of the clogged gland, a pimple with purulent contents forms.
- Prostate enlargement – prostate hypertrophy . Testosterone is converted into dehydrotestosterone in the body. It binds to receptors in the prostate gland, causing it to enlarge.
- Loss of scalp hair and excessive hair growth on the face and body. Hair follicles do not tolerate well high levels dehydrotestosterone. Inflammation occurs in the follicle, which leads to hair loss. Hair on the face and body, on the contrary, actively grows when testosterone levels increase.
- Female gender. Women undergo masculinization - they acquire masculine traits, often this process is irreversible. Hair appears on the face and body, hair loss on the head, the voice changes, facial features become more masculine, and changes occur in the genitals.
- Age up to 25 years. IN at a young age The formation of the hormonal system has not been completed. Taking anabolic steroids leads to decreased activity of the testicles and their atrophy. Steroid hormones quickly lead to ossification of the growth zones, artificially stopping growth, which in men continues until the age of 25.
- Heart defects. Steroids negatively affect the muscle tissue of the heart and the condition of blood vessels.
- Kidney and liver failure any degree. In this case, steroids and metabolic products are not excreted from the body, but circulate in the blood, increasing intoxication (poisoning with toxins).
- Prostate enlargement, benign prostate tumor. Steroids cause the prostate gland to enlarge and accelerate tumor growth.
- Arterial hypertension. The condition of patients with hypertension (increased blood pressure) worsens when taking steroid hormones.
- Severe atherosclerosis. Hormones increase the deposition of atherosclerotic plaques on the walls of blood vessels and the formation of blood clots based on them. This increases the risk of heart attack and stroke.
Should I take anabolic steroids? Definitely not. This can cause irreparable harm to health. In people with hypersensitivity, complications occur even after consuming small doses of drugs.
5-6 week training program for beginners
At 5-6 weeks of regular training, your muscle strength has increased significantly. Now you can move on to exercises with a barbell. This apparatus allows you to use several muscle groups at once, which increases muscle stress and accelerates muscle growth.- Barbell Squats 3 sets of 8 repetitions (3*8) the main load falls on the quadriceps femoris muscle. The gluteal, calf and soleus muscles, as well as the back of the thigh, are actively involved. The extensors of the spine, rectus and oblique abdominal muscles work.
- Bent-over barbell row(3*8). Forces the back muscles, posterior deltoids, biceps and other arm flexors (brachialis, brachioradialis) to actively work.
- Bench press(3*8). The exercise strengthens the anterior deltoids, chest muscles and triceps.
- Pull-ups(3*max) also force the latissimus dorsi, biceps of the forearm, muscles of the upper back, chest, abdominal wall.
- Romanian barbell deadlift(2*10) pumps up the hamstrings and buttocks.
- Wide grip barbell row(3*8) Performed to build the deltoid muscles, also involves the trapezius.
- Hanging Leg Raise horizontal bar(3*max) one of best exercises to strengthen the rectus and lateral abdominal muscles.
Training program for 5-6 weeks
Peculiarities. In this part of the training program, the load on those muscles that we gave rest in the 3rd and 4th weeks increases. The broadest muscles of the back, buttocks, thighs, and calves work actively. The number of repetitions for these muscles doubles. The deltoids and triceps receive relative rest.Schedule– 3 workouts per week. Recovery period after every 48 hours.
First training
1st cluster (alternating approaches and short rests). Perform 4 sets of 2 squats:2 squats + rest 15 sec.
2 squats + rest 15 sec.
2 squats + rest 15 sec.
2 squats + rest 1-2 minutes.
2nd cluster (4 sets of 2 squats)
Rest 1-2 minutes
3rd cluster (4 sets of 2 squats)
Rest 1-2 minutes
1st cluster Bent-over barbell rows 2 times + rest 15 sec.
Bent-over barbell rows 2 times + rest 15 sec.
Bent-over barbell rows 2 times + rest 1-2 minutes.
2nd cluster (4 sets of 2 deadlifts)
Rest 1-2 minutes.
3rd cluster (4 sets of 2 deadlifts)
Rest 1-2 minutes.
1st approach 
1st approach
- Bench press (3*10)
Bench press 10 times + rest 1-2 minutes.
- Standing biceps curl (3*10)
10 standing biceps curls + rest 1-2 minutes.
- Bench press (3*10)
Bench press 10 times + rest 1-2 minutes.
- Standing biceps curl(3*10)
10 standing biceps curls + rest 1-2 minutes.
1st approach - Regular GHR(3*max.) Trains muscles back surface thighs (“biceps” femoris), semitendinosus and gastrocnemius. The assistant should press the toes of your feet to the floor.
- High row (power row) with a barbell from the floor (3*7)
7 times high row with a barbell from the floor + rest 1-2 minutes.
- Regular GHR(3*max.)
2nd approach Perform the maximum number of times + rest 1-2 minutes.
- High traction (power deadlift) with a barbell from the floor(3*7)
7 times high row with a barbell from the floor + rest 1-2 minutes.
- Regular GHR(3*max.)
Perform the maximum number of times + rest 1-2 minutes.
1st approach 2nd approach
15 calf raises + rest 15 seconds.
3rd approach
15 calf raises + rest 1-2 minutes.
- Rise bent legs hanging on the bar(3*max) Knee raises work the rectus abdominis and obliques.
2nd approach
Maximum quantity reps + rest 15 sec.
3rd approach
Maximum number of repetitions + rest 1-2 minutes.
Second training
1st approach 
1st approach - (4*8)
8 times knee rows + rest 1-2 minutes.
- Standing shrugs with dumbbells(3*10)
10 shoulder raises + rest 1-2 minutes.
- Deadlift from knee level (4*8)
8 times knee rows + rest 1-2 minutes.
- Standing shrugs with dumbbells (3*10)
10 shoulder raises + rest 1-2 minutes.
- Deadlift from knee level (4*8)
8 times knee rows + rest 1-2 minutes.
1st approach 8 presses + rest 1-2 minutes.
- Fitball push-ups(3*12). Works the serratus anterior muscle, which is located on the side wall of the chest.
- Bench press narrow grip (3*8)
8 presses + rest 1-2 minutes.
- Fitball push-ups (3*12)
2nd approach
12 push-ups + rest 1-2 minutes.
- Close grip bench press (3*8)
8 presses + rest 1-2 minutes.
- Fitball push-ups (3*12).
12 push-ups + rest 1-2 minutes.
1st approach - Wide grip chest pull-ups the distance between the hands is 70-80 cm. (3*max.) Exercise helps increase volume latissimus muscles back, deltoids and serratus muscles, lower and middle trapezius muscles, as well as biceps and forearms.
- (3*12)
12 squats with a barbell + rest 1-2 minutes.
- (3*max.)
Maximum number of pull-ups + rest 1-2 minutes.
- The simplest split squat with a barbell on the back (3*12)
12 squats with a barbell + rest 1-2 minutes.
- Wide grip chest pull-ups(3*max.)
Maximum number of pull-ups + rest 1-2 minutes.
1st approach 20 lifts + rest 15 sec.
2nd approach
20 lifts + rest 15 sec.
3rd approach
20 lifts + rest 1-2 minutes.
1st approach 2nd approach
Maximum number of crunches + rest 15 seconds.
3rd approach
Maximum number of crunches + rest 1-2 minutes.
Third training
- Bench press 3*(4*2) hands slightly wider than shoulders. Develops the muscles of the arms, chest and deltoids.
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 1-2 minutes.
1st cluster 2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
- Bench press 3*(4*2)
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 1-2 minutes.
- 3*(4*2)
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
2 pull-ups + rest 1-2 minutes.
- Bench press 3*(4*2)
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 1-2 minutes.
- Pull-ups reverse grip with weights 3*(4*2)
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
2 pull-ups + rest 1-2 minutes.
1st approach 
1st approach - (3*15)
15 barbell lifts + rest 1-2 minutes.
- (3*8)
8 barbell presses + rest 1-2 minutes.
- Romanian barbell deadlift (3*15)
15 barbell lifts + rest 1-2 minutes.
- (chest press with push-up at the top) (3*8)
8 barbell presses + rest 1-2 minutes.
1st approach - (3*15) works the biceps brachii muscle.
- (3*8)
8 squats + rest 1-2 minutes.
2nd approach 15 lifts + rest 1-2 minutes.
- Squats with a barbell on the trapezius muscles (3*8)
8 squats + rest 1-2 minutes.
- Seated barbell curls (3*15)
15 lifts + rest 1-2 minutes.
- Seated calf raises (with back support)(3*25) work on increasing the soleus and calf muscles on the simulator, with back support.
1st approach
25 lifts + rest 15 sec.
2nd approach
25 lifts + rest 15 sec.
3rd approach
25 lifts + rest 1-2 minutes. 
1st approach
2nd approach
10 crunches + rest 15 seconds.
3rd approach
10 crunches + rest 1-2 minutes.
Third training
1st cluster 2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 1-2 minutes.
1st cluster 2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
2 pull-ups + rest 1-2 minutes.
- Bench press 6*(4*2)
- Reverse grip pull-ups with weights 6*(4*2)
- Bench press 6*(4*2)
4 sets of 2 presses + rest 1-2 minutes.
- Reverse grip pull-ups with weights 6*(4*2)
4 sets of 2 pull-ups + rest 1-2 minutes.
- Bench press 6*(4*2)
4 sets of 2 presses + rest 1-2 minutes.
- Reverse grip pull-ups with weights 6*(4*2)
4 sets of 2 pull-ups + rest 1-2 minutes.
- Bench press
4 sets of 2 presses + rest 1-2 minutes.
- Reverse grip pull-ups with weights 6*(4*2)
4 sets of 2 pull-ups + rest 1-2 minutes.
- Bench press 6*(4*2) hands slightly wider than shoulders. Develops the muscles of the arms, chest and deltoids.
4 sets of 2 presses + rest 1-2 minutes.
- Reverse grip pull-ups with weights 6*(4*2)
4 sets of 2 pull-ups + rest 1-2 minutes.
1st approach - Shvung press with a barbell while standing (chest press with push-up at the top point)(3*4) are performed to increase deltoids and triceps. The muscles of the calves, buttocks and thighs are also worked.
- Romanian barbell deadlift (3*8)
8 barbell lifts + rest 1-2 minutes.
2nd approach 4 barbell presses + rest 1-2 minutes.
- Romanian barbell deadlift (3*8)
8 barbell lifts + rest 1-2 minutes.
- Shvung press with a barbell while standing (chest press with push-up at the top) (3*4)
4 barbell presses + rest 1-2 minutes.
- Squats with a barbell on the trapezius muscles(3*3). The main load falls on the muscles of the pelvis, hips and lower back; most of the muscles of the body are indirectly involved.
- Seated barbell curls(3*8) – enlargement of the biceps brachii muscle.
2nd approach 3 squats + rest 1-2 minutes.
- Seated barbell curls (3*8)
8 lifts + rest 1-2 minutes.
- Squats with a barbell on the trapezius muscles (3*3)
3 squats + rest 1-2 minutes.
3rd approach 8 lifts + rest 1-2 minutes.
1st approach 50 lifts + rest 15 sec.
2nd approach
50 lifts + rest 1-2 minutes.
1st approach 2nd approach
15 crunches + rest 15 seconds.
3rd approach
15 crunches + rest 1-2 minutes.
On the 3rd week, perform these workouts from 1st to 3rd. In the 4th week, repeat them to consolidate the result.
Daily routine
When creating a daily routine, take into account your biorhythms. Increased strength, activity and reaction speed at certain times of the day are associated with increased hormone levels. For example, adrenaline, testosterone and cortisol make it possible to train more intensely and “pump up” muscles well.Use your biorhythms
Practical studies of domestic and foreign scientists (V.L. Karpman, Yu.S. Vanyushin, B.G. Lyubina, N.A. Agadzhanyan) have established that it is best to conduct intense strength training between 9:00 and 18:00. They are especially effective between 7:00 and 12:00. At this time, the body has its best physiological capabilities. Heart and respiratory system mobilize and provide muscles with oxygen and nutrients.Another surge of hormones occurs in the morning, from 5:00 to 6:00. At this time, the body prepares for awakening with the help of “activity hormones” - adrenaline and cortisol. They provide deep breathing, increased heart rate and increased blood pressure. Therefore, Olympic athletes often conduct their first training session at this time.
But after 20:00, fatigue from daytime activity takes its toll, which prevents you from training in full force. However, you shouldn’t leave the gym if you can only devote time to training in the evening.
Quit smoking
Smoking is very harmful for those who are trying to gain weight. It has a particularly harmful effect on people under 25 years of age.- Reduces appetite and suppresses the feeling of hunger.
- Reduces the production of male sex hormones responsible for anabolism. Promotes aromatization and conversion of testosterone into the female hormone estradiol.
- Increases cortisol levels, which causes the breakdown of proteins in muscle tissue. This effect occurs if you smoke more than 4 cigarettes within 2 hours.
- Inhibits the secretion of growth hormone - somatotropin.
- Increases the synthesis of myostatin, which inhibits the growth of muscle tissue.
- Reduces the secretion of the pancreatic hormone insulin, which is responsible for the synthesis of glycogen and the absorption of amino acids, and also slows down the degradation of proteins.
- Reduces the level of protein absorption and its conversion into amino acids by 2 times.
- Causes vasospasm. This results in insufficient oxygen and nutrients reaching the muscles.
When is the best time to skip a workout?
It happens that by skipping a workout, you will achieve more than if you train through force. A reason to postpone classes may be deteriorating health.Temporarily postpone training if you:
- Overtraining. This condition is associated with the depletion of the body's physical and emotional resources, and it significantly slows down weight gain. After getting up and throughout the day, you feel very tired, irritable, and notice a decrease in reaction speed and appetite. ;
Dear readers, today I would like to talk about drugs for weight gain. The nutritional supplements that we will talk about next are a set of certain active ingredients that promote muscle growth. Separately, I would like to add that without regular physical activity, the effect of such drugs will be ineffective or even cause harm to the body.
Therefore, do not forget to correctly create a program for gaining weight for beginners and strictly follow it. We also must not forget that in addition to such drugs and nutritional supplements for gaining weight, it is very important to eat a balanced and healthy diet, at least 3 times a day. Now let's talk about the dietary supplements themselves for weight gain.
Brewer's yeast for weight gain
Brewer's yeast, sold in tablets at pharmacies, promotes weight gain. They contain vitamins B1 and B2, as well as proteins and other substances. Essentially, by taking them, you provide the body with the necessary amino acids to build muscles. If you don't go to the gym while taking them, a sedentary lifestyle will contribute to fat growth. When visiting the gym, brewer's yeast will help build beautiful muscles. Essentially, it is a food supplement that helps normalize digestion and provide essential vitamins and minerals. Before using them, you need to be examined and consult with your doctor to determine the required dosage.
Gainer
This is a nutritional supplement that allows you to quickly gain weight by adding extra calories to your diet. This is one of the most beneficial supplements if you choose it wisely. Gainers differ in composition and percentage of fats, carbohydrates, and proteins. It is better to choose those in which there is a slight excess of carbohydrates relative to proteins. Also, the gainer already contains amino acids, vitamins, some even contain creatine and other necessary substances. So, with a properly selected gainer, you can do without additional drugs for weight gain. Read more about how to take the gainer.
Whey protein
This is a sports nutrition that not only helps increase weight by building muscle, but also has anabolic effects. It also contains other useful elements and amino acids that you cannot do without to achieve an ideal body.
Creatine for gaining muscle mass
Creatine is a nutritional supplement that helps maintain strength, endurance and size. This supplement has no side effects and should be used after you have already started training.
Glutamine for muscle growth.
Muscles are 60% glutamine, so consuming it is essential for muscle growth. This amino acid also reduces muscle loss. Taken at night and after workouts helps muscle recovery. May be included in BCAA supplements.
Omega-3, Omega-6 fatty acids
Omega-3 and Omega-6 fatty acids are also very important for proper functioning. They are found in some foods (fish, nuts), and can also be in the form of supplements. Fatty acids play an important role in gaining weight, representing a source of energy that increases endurance, restores tissue, muscles, joints and ligaments, and normalizes the overall functioning of the body.
Multivitamins
Multivitamins are the building blocks that allow you to start building muscle mass. They influence all processes occurring in the body, so they must be consumed additionally.
BCAAs
BCAA - which are also necessary for muscle growth. Their main task is to cope with catabolism. If you take whey protein or gainer, which contains the necessary amino acids, then BCAA only needs to be taken during training.
Anabolic steroid
Methane is also used by athletes to gain weight. And they, of course, bear fruit. But there are a number of restrictions on age, nutrition, training experience, health, post-cycle therapy and a number of other indicators. If your goal is simply to gain weight, we do not recommend that you take anabolic steroids.
Glucose
It is not a weight gain supplement in itself, but it does help muscles recover faster. This fast carbohydrate raises insulin levels. BUT it doesn’t have to be exactly glucose, it can be any other fast carbohydrate.
Side effects from medications.
There is no special magic pill for gaining weight. Of course, some medications (for example, dexamethasone, prednisolone) have side effects in the form of weight gain when used. But you cannot take such drugs to gain weight, they are not intended for this. There are also special medications, for example, folk remedies, which can increase appetite and gain weight, but by themselves will not increase weight.
Side effects are caused by steroid hormones that produce protein synthesis and thereby increase weight. They are used semi-legally in sports. The work of steroids is closely related to the production of testosterone, which can lead to disorders in the male reproductive system, disrupt the growth of adolescents and cause other side effects.
Female hormones also have the side effect of weight gain. This range of medications includes hormonal contraceptives. Some psychotropic, antidepressants, antipsychotics, and anticonvulsants may have the same effect.
Glucocorticoid hormones that relieve allergic and inflammatory processes can also contribute to weight gain in the form of fat in the upper half of the body.
All of these drugs are prescribed by a doctor to treat illnesses, but not for the purpose of weight gain.
Some biostimulants can also contribute to weight gain. This may be aloe extract in the form of an injection solution. But such a drug cannot be used independently, as it can cause the development of previously inactive tumors.
Many athletes involved in gyms complain that when intensive training muscle mass is gained with difficulty, or even not gained at all. To increase body weight, it is necessary to take into account the individuality of the human body, follow a diet and get good sleep. So, what is needed to gain muscle mass.
To gain the starting few kilograms, you need to include in your diet foods such as milk, eggs, fish, as well as foods rich in fats and proteins. After a month, you can already notice an increase in body weight. To achieve better results, it is necessary to use all kinds of nutritional supplements for weight gain. In most cases, many trainers and specialists prefer the dietary supplement gainer - a dry mixture containing proteins and carbohydrates, and carbohydrates play an important role in the formation of muscle mass and weight. Immediately after physical activity, you can drink a portion of a protein shake, which triggers an accelerated process of muscle growth. Cocktails of this kind have a significant effect when playing sports.
However, there are also special supplements that are an additional product for weight gain. For example, “Fiber tablets”, when used one box per month, 3 tablets per day, is a wonderful remover of toxins from the body, and the “Herbal Beverage” supplement gives the body vigor and energy.
Except special additives, there are also dietary supplements that your doctor can recommend depending on your body. But the main dietary supplements are water and high-calorie foods. Water must be consumed large number if everything is fine with the kidneys. But do not forget that the main thing is not to lean too heavily on particularly high-calorie foods, as this can lead to psychological problems: for example, refusal to take calories.
It is recommended to use a variety of mixers in the morning and also in the evening before going to bed. You can experiment with them depending on the taste and the intended result, that is, the main ingredients should be milk, nut butter, chocolate, various fruits with 3 - 6% fat. Protein-mineral powder should also be mixed with the resulting liquid and mixed on a mixer for 2 minutes, and the cocktail is ready for use.
Many people are distrustful of all kinds of chemical and protein preparations, so they resort to folk remedies such as fried walnuts with honey in a ratio of 2:1; tincture of 50 g of mint and boiling water to increase appetite before meals.
In addition to the main menu for increasing weight, there are also a number of rules, without which it is impossible to achieve your plan:
1) giving up alcohol and tobacco
2) adherence to food intake
3) mandatory rest after meals
4) pay special attention to walks in the fresh air
5) the number of meals should not exceed 6 times a day
6) try in every possible way to avoid stress
Often, some athletes and beginners are skeptical about biochemical supplements and ask themselves, is it necessary and will it harm them? Of course, it is best to eat exclusively natural high-calorie foods; if taken correctly, the need for other supplements will disappear. If you still decide to use additional segments in your food, then you need to consult a doctor to identify what exactly is missing in your body. As you may have noticed, there are many ways to gain weight; you need to be persistent, carry out planned activities and believe in yourself.
