Sports nutrition for muscle growth for beginners

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About sports nutrition

Every athlete who has just recently started training wants to build muscle faster. Therefore, any beginner may be interested in sports nutrition. However, the question arises: does a beginner need it or can he do without it? Let's figure it out.

Probably, each of us has heard more than once that it is impossible to build good muscles without special sports supplements. It is beneficial for sports nutrition manufacturers to spread such opinions in order to increase demand for their products. Therefore, most novice bodybuilders use all kinds of sports supplements. Each athlete decides for himself whether he should take drugs to build muscle mass. Some of them enjoy going to the gym and working out exclusively for themselves. Of course, it will take a lot of time to achieve the desired result, but a person enjoys the process of training. Others set much higher goals for themselves. They want to pump up beautiful, sculpted muscles, increase their physical strength, get rid of psychological complexes and become more attractive to the opposite sex.

Primary tasks

Regardless of the goals set by a novice athlete, the tasks before him will be difficult:

• It is very important to train yourself to attend training regularly. As a rule, this is the most difficult thing. After all, almost every one of us started playing sports at least once in our lives, and as soon as we encountered the first difficulties, we gave up.
• At first, you definitely need to master the technique of performing various exercises well. The difficulty is that you need to do everything slowly and constantly limit yourself. At this stage, the most important task is to do it correctly, not gain weight. If you learn to do everything the way it needs to be done, you will achieve results in the future. After mastering the technique, you can lift weights.
• After training, rest days should be organized for the body. You should know that it is on rest days that muscle growth occurs, not on training days.
• You need to prepare your joints, ligaments and muscles for heavy loads in the future. They need to be strengthened. After all, ligaments, joints and muscles that are not previously prepared are very easy to get injured. Drink the required amount of water throughout the day. It is best to drink two liters of liquid or more. In our body, water is the main element; in addition, it is also a very good and universal solvent. Not a single process in the human body can occur without water.
• In order for muscles to increase in volume, it is necessary to provide them with proper nutrition. This task is also not very simple.
  Starting to limit yourself in everything and eat right is not an easy task. However, you need to make an effort and refuse to eat foods such as smoked meats, sweets, chips, canned food, and so on.

  From all this we can conclude that for beginning athletes, sports nutrition is not necessary, it’s just a waste of money.

Result of completing tasks

• Metabolism normalizes in the body, bad cholesterol decreases significantly.
• Over time, definition will begin to appear and you will notice muscle growth.
• If there is an amount of subcutaneous fat, it will decrease.
• Strength during training and endurance will increase.
• Your general health will improve and your immune system will strengthen.

Reasons to avoid supplements at the beginning of your journey

When a person is just starting his sports career, he does not spend a large amount of different nutrients and energy. Therefore, there is no need to replenish them. It is for this reason that it is not advisable to take any supplements for athletes at this level. The available funds would be better spent on purchasing natural products. In this case, the benefits will be obvious. Focus your attention on eggs, cottage cheese, cereals (buckwheat, rice, oatmeal). It is also important to eat vegetables and fruits to have a constant supply of vitamins. Sports products can be consumed by people who simply do not have time to eat a full and normal meal, as well as by those who have problems gaining weight. However, in any case, there is no need to abuse it; supplements should be in addition to the main meal.

There are people who very quickly want to increase muscle mass in volume and admire the result of their efforts, but without a properly selected program, normal recovery and without proper nutrition, this cannot happen. The most important thing is to perform the above tasks correctly.

Which brand should you choose when purchasing BCAA?

Another dilemma for those looking for sports nutrition for muscle growth is how to choose the right manufacturer of BCAA amino acids. The market for essential amino acids is quite interesting. Many brands have appeared that compete on par with world leaders to win the attention of buyers. The world leaders in the production of BCAA are considered to be Ultimate Nutrition, Optimum Nutrition, and SAN. However, cheaper competitors make offers that customers find difficult to refuse.

Judging by the reviews of professional athletes, the following companies and their products have proven themselves well:

1. AminoCore by ALLMAX.
2. Xtend by Scivation.
3. BCAA Xplode from Olimp.
4. Modern BCAA from USPlabs.
5. Amino X from BSN.

What are the reasons why muscles don't grow?

Indeed, some people have this problem. They train intensively, but still the muscles grow very, very slowly, and may even stop growing. This can happen for any reason. Here are the most important of them:

• Wrong loads.
  They may be either too large or they may not be enough. As a result of heavy loads, joints or ligaments may be damaged, in which case the recovery process can last more than six months. Therefore, loads should be increased gradually so as not to injure the body.
• Not proper nutrition. If there is a lack of nutrients, the body simply has no place to get the energy it needs for training. So it begins to take them from the muscles.
• The body does not have enough time between training sessions for normal recovery. This is a very important point.
• There are very few or very many workouts per week. With a large number of workouts, the body simply does not have time to recover. And with rare training, the body does not have enough necessary loads.
• Small amount of fluid consumed. Muscles need water for their normal growth.

  
  Lack of proper nutrition leads to impaired muscle growth. If there is a lack of nutrients, the body has nowhere to get energy and it draws it from the muscles.

• Not doing the exercises correctly. In this case, you will need a trainer who can tell you how to perform the exercise correctly.
• This is indeed a very complex science; to achieve good results you need to study. You must understand that the result cannot come soon, since this process is quite long.
• If the training program is chosen correctly and you eat right, the results will definitely please you. There is no need to gorge on miracle pills and powders. Practice has proven that at the initial stages of training, sports supplements do not have any positive effect; on the contrary, they can only do harm.
• Many people chase results and overtrain. But this should not be allowed. After all, you can even get injured, after which you will need a lot of time to recover. Therefore, you need to follow a small set of rules and not break them.
• Haste is not encouraged in any sport. Results will only come when you train carefully and methodically. And when you can already achieve the first results, then sports nutrition will come to your aid. With its help, muscles will recover much faster.

Another important component when gaining muscle mass

Creatine is an important sports nutrition for muscle growth. In biology, what is the name of the molecule from which the body receives energy? Adenosine triphosphate (ATP). So, this molecule is created by the body with the help of creatine, which is produced in small quantities by the liver, kidneys and pancreas. In the event of a high-intensity load on the body, creatine is used to create energy, as a result of which the athlete feels tired and spends more time resting between exercises. Consuming creatine will allow the body to always be in good shape, reducing rest between approaches can achieve greater results in muscle growth.

A negative point in use is the ability of creatine to retain water in cells. On the one hand, the athlete’s total mass increases by 5-8%, and accordingly, strength indicators increase. On the other hand, when losing weight and cutting with the combined use of creatine, it will not be possible to observe the results.

Supplements for Beginners

First of all, there will be no effect if a large amount of calories is not supplied; a gainer is an excellent assistant for this. During the growth period, it is recommended to take vitamins and minerals.

Recommended and not recommended sports nutrition for a beginner

From the table we see that in order to more quickly adapt a beginner to the world of sports, it is recommended to take sports nutrition, namely: complex protein, gainer, creatine monohydrate and vitamins.

Protein

Of course, a beginner needs protein (proteins) first of all, both during the process of gaining weight and during fat burning. Remember once and for all: muscles are protein, and therefore no protein means no muscles. The difference in protein choice will depend only on your final goals.

Sports protein is a protein supplement for gaining muscle mass. The source of raw materials is water, casein and cow's milk whey.

If you are gaining weight and at the same time belong to the so-called ectomorphs (thin physique), then, in fact, it does not matter to you what protein you consume. The most suitable foods will be those that, in addition to proteins, contain some amount of carbohydrates and fats. This combination allows you to better absorb the final amount of protein. A good example of such a protein is SYNTHA-6 from BSN. If you are struggling with subcutaneous fat, then it is better to give preference to the so-called isolates. Their total fat and carbohydrate content is negligible.

Many thin beginners are afraid of gaining an excessive percentage of fat, as a result of which they also lean on isolate proteins. This is a fundamentally wrong decision, since thinness is caused by a banal lack of energy, i.e. – absence of fats and carbohydrates.

Speaking in general terms, it is thanks to these components that people gain weight, not proteins.

Gainer

The word gainer comes from the English. gain - to receive. Surely you have heard the bodybuilding proverb: “no pain - no gain”, which can be translated as “no pain - no gain”. In principle, the statement is correct, because pain accompanies muscle failure, depletion of ATP and CP reserves, etc., but this does not apply to gainers. This is an ordinary protein-carbohydrate mixture intended for people who just can’t gain muscle mass. In addition, gainers are considered the best post-workout supplements, because after the end of a workout, our body needs a record amount of carbohydrates.

Gainer is a sports supplement that is used by athletes to increase muscle mass and as an additional energy source.

It is worth noting that those who are struggling with an excessive percentage of subcutaneous fat should not take gainers around the clock. The only allowed intake is immediately after training. As for the favorite ectomorphs and hardgainers, they can add a gainer to every meal. Weight gain is guaranteed. Choose only those products that have a decent proportion of carbohydrates relative to a single serving (at least 50 grams).

Isotonics

These products are best known as carbohydrate drinks. It is worth noting that they are suitable for both people losing weight and gaining weight. Their main purpose is to provide energy to muscle fibers during prolonged physical activity. Simply put: you need to drink them during training.

With the depletion of glycogen reserves in the muscles, the body begins to secrete cortisol, which tries to obtain energy in the most barbaric way - to disassemble muscle protein into glucose. This is why it is important to monitor your energy metabolism.

In addition, normal glycogen levels will allow you to recover faster after heavy physical activity, because again, energy metabolism will be in order. If you take them only during training, then the risk of gaining excess fat is simply zero.

Our editors recommend you drinks that we personally use: Vitargo Electrolyte and Olimp CarboNox from OSN.

Vitamin and mineral complexes

Perhaps this supplement is more important than all of the above. Many people pay attention to fats, proteins and carbohydrates, completely forgetting about vitamins and minerals, but the overall absorption of these substances depends on them. In addition, vitamins play a key role in the entire body, because they are involved in almost all life processes: from muscle contractions to the digestion of complex foods.

Creatine

Creatine is one of the most studied and effective supplements that exist on the sports nutrition market. This nitrogen-containing acid is involved in energy metabolism in muscle cells and is stored in the muscles in the form of creatine phosphate. Creatine phosphate quickly replenishes ATP reserves (the source of energy for all processes occurring in the body), which are depleted during intense training. Thus, taking creatine helps increase and replenish energy reserves for speed-strength work.

According to Examine.com experts, creatine is a completely safe supplement for most people. It also has a number of benefits for overall health and functions as a neuro- and cardioprotector.

Benefits of taking creatine:

• Increased muscle mass.
• Increased strength indicators.
• Increased secretion of anabolic hormones.
• Increased endurance.
• Reduced fatigue during intense training.

Among the side effects of creatine, Examine.com notes cramping pain in the intestines, which can occur if you take creatine with insufficient liquid. Also, excessive single doses of creatine can provoke mild nausea and diarrhea, so experts recommend distributing the intake of this supplement evenly throughout the day.

Sports nutrition for beginners when working on weight

The mass-gaining stage of training involves heavy loads on the human body, heavy training, which requires a change in diet (increasing the daily norm of kilocalories), as well as an increase in the proportion of protein foods in the daily diet. For these purposes, a beginner needs exclusively whey protein. All! Guys who have just joined the gym and have less than one year of training experience do not need BCAA at all. Firstly, only because your body does not yet need them, and secondly, for beginners, BCAAs are useful only during the drying period. Protein, containing more than 20 amino acids (BCAA only 3), nourishes the body much more effectively. By taking protein immediately after a workout, or instead of a meal, you will provide the body with all the necessary elements, as well as the necessary portion of protein, which will be spent on building new muscle fibers.

BCAA is a complex consisting of three amino acids, which are an important component of protein. The three amino acids are combined into one complex because their action occurs simultaneously and they complement each other.

But the choice of sports nutrition for beginners also depends on their body type. For example, for ectomorphs - very thin guys who started working out in the gym not so long ago, it is advisable to use a gainer (protein-carbohydrate mixture) along with protein. Thus, the body will begin to receive significantly more nutrients, proteins and carbohydrates, and the process of building muscle mass will go much faster. Guys who naturally have athletic proportions (mesomorphs) or excess fat (endomorphs) need exclusively protein when working to gain weight.

If your goal is to build muscle, below are specific examples of sports nutrition that fit your budget.

Budget up to 1000 rubles.

With a minimum budget, a gainer, or as it is also called a gainer, is best suited for building muscle mass. Be sure to use before and after training. Effect - Mass gain. I advise you to take OPTIMUM NUTRITION Serious Mass 1300 g - its cost is up to 1000 rubles, enough for 2-3 weeks. Or OPTIMUM NUTRITION Serious Mass 2720 g - it costs up to 1500 rubles, enough for 4-6 weeks.

Budget: 1500 rubles.

In addition to the same gainer, we add creatine.

WEIDER-GMBH Pure Creatine 250 g

The effect is an increase in strength. And increased strength = more muscle. WEIDER-GMBH Pure Creatine 250 g. Its cost is about 500 rubles, enough for a month. (But you can’t drink it all the time).

Budget 2500 rubles.

Add protein. Effect: Gaining lean muscle mass. Here is a good protein OPTIMUM NUTRITION 100% Whey Protein Gold 909 g. Its cost is 1000-1200 rubles, enough for 3-4 weeks.

Budget: 3300 -3500 rubles.

Add BCAA amino acids. Effect: Preservation and restoration of muscle tissue. This, of course, does not sound as loud as gaining mass and increasing strength. But the role of BCAA in the body is very great. Weider can please us with cheap and high-quality BCAA. A jar of 130 tablets (1g tablet each) costs about 700-900 rubles and is enough for 13 workouts. 5 tablets before training and 5 after.

BCAA from Weider

Budget 4000 - 4500 rubles.

Add common amino acids. Effect: Preservation and restoration of muscle tissue. Amino acids work best in liquid form. They are absorbed faster by the body. But unfortunately, their cost is slightly higher. ULTIMATE NUTRITION Liguid Amino 946 ml – price 1000-1200 rubles. It will also last for about a month.

Budget: 4500-5000 rubles.

Add l-glutamine. Effect: prevents muscle catabolism. In other words, when you want to eat, your body will not eat your muscles to fill you up. Glutamine 1000 caps Optimum Nutrition (240 caps.) Cost about 800-1100 rubles. This pack of glutamine is enough for 48 workouts, eating 5 capsules after each workout.

Establishing a proper diet

Training also cannot be effective without proper nutrition. First of all, the goal is determined. It can be strength or dietary. To build muscle mass, you need to eat seven to eight times a day. Such nutrition is the key to good shape for any athlete. To ensure that the result is not long in coming, they usually enhance the effect with protein.

Sports nutrition for beginners during the drying period

Those who have gone through a period of weight gain, and now want to “replenish” their muscles as much as possible, through a strict low-carbohydrate diet - drying the body, it is most rational to consume protein and amino acids.

Let us explain: at the drying stage, our body is acutely short of carbohydrates and energy, and in order to function normally, this energy is produced by destroying muscles and fat. If you do not consume enough protein during the drying period, you will lose all your muscles along with fat and become an ordinary skinny guy. But to prevent this from happening, so that the fat is burned and the muscles remain, beginners need to consume protein and amino acids.

Sports nutrition is a special group of food products produced primarily for people leading an active lifestyle and playing sports.

Moreover, during the drying period, the time of protein consumption during the day and, in fact, the type of protein used are of great importance:

• Whey protein is needed in the morning and after training
• You need BCAA's before and during your gym sessions.
• Before going to bed, you need to consume casein protein (which is absorbed over a long period of time and thus supplies your body with protein throughout the entire sleep phase, preventing the destruction of muscle fibers).

BCAAs

Amino acids are the building blocks of proteins, without which our body cannot exist. Branched chain amino acids (BCAAs) include leucine, isoleucine and valine, which make up one third of muscle building material. Benefits of taking BCAA:

• Increased protein synthesis.
• Increasing testosterone levels.
• Decreased cortisol production.
• Suppression of muscle catabolism.
• Fight fatigue during training.

Studies have also shown that taking BCAA supplements improves endurance in sports such as rowing, which require high muscle performance in the shoulder girdle. As Courtland notes, taking BCAAs after an intense training session can help prevent muscle tissue breakdown.

This is just an example and not a recommendation or advertisement

According to experts from Examine.com, taking BCAA is justified if your diet contains few eggs and meat dishes. However, despite this, BCAA cannot be excluded from the list of the most effective supplements, because additional intake of this complex of amino acids allows you to avoid the destruction of muscle tissue during and after long-term intense training, as well as to restore muscles faster (Howatson et al.).

Moreover, as Lane Norton notes, BCAAs have one significant advantage over regular food - they enter the blood very quickly, since they do not require digestion. Even the relatively “fast” whey protein takes several hours to be absorbed.

Nutrition selection

This process must be strictly individual for each person. It is necessary to create a training program and decide on training goals. Then choose a sports nutrition complex that will help you achieve the maximum effect from your training. Based on body weight, the optimal dosage of supplements is selected. You must adhere to this amount.

You need to purchase sports nutrition in stores that specialize in this type of product. Purchasing products from unverified suppliers can lead to disastrous consequences, because a low-quality and uncertified product can be any diluted powder.

When consuming sports nutrition, you do not need to limit yourself to natural foods. To improve the digestibility of proteins and carbohydrates obtained from a protein-carbohydrate cocktail, it is recommended to consume any fruits and vegetables, because the vitamins and fiber contained in this type of product will not only improve digestion, but will also allow you to use the building blocks that come from taking sports nutrition. Taking additional digestive enzymes and vitamins is effective. It is also necessary to remember that regular attendance at training along with proper sports nutrition is the key to achieving a beautiful athletic body.

Sports nutrition by body type

It is very easy to determine what body type you are by measuring the circumference of your wrist by the bone. According to this method, if you get the result:

• less than 17 cm, then you are an ectomorph;
• 17-20 cm, then you are a mesomorph;
• more than 20 cm, then you are an endomorph.

An ectomorph (thin build) needs to consume about 1.5-2.5 grams of protein per kg of body weight per day. BCAA amino acids should also be consumed according to the manufacturer's recommendations. In this case, a gainer is also effective (taken 2-4 times a day). The body of a mesomorph needs 2 grams of protein per kg of body weight per day, since it is easier for him to gain weight than the previous type. The main problem of an endomorph is the fat layer, it needs to be burned. Therefore, sports nutrition for beginners of this body type should consist of protein, creatine, as well as a fat burner - for example, L-carnitine.

Recommendations for Beginners

Have you learned to train properly, eat wisely and have already seen positive results? Congratulations! You are on the right track. Now you can already think about increasing the load and taking supplements to replenish energy after them.