3 the best additives for mass recruitment
Which of the one million dietary supplements are better suited for weight gain? Each athlete is unique, but these 3 supplements helped many to build a quality mass.
Author: Nick Cocker
When you are striving for mass recruitment, you try to do everything to the maximum: lift weights, while you can still move, eat until you start to feel sick, take each medicine that you can afford. After all, you want to make the most of this precious period of growth, do not you?
So . but it's better to stay within reason. When it comes to sports nutrition, if you spend money on some crazy geener who could spend, say, on food, you go on the wrong track.
If you want to gain quality mass – without excess fatty layer – focus on the main nutrients. These three nutritional supplements will make your workouts more productive, accelerate the rate of recovery and protect muscle tissue from destruction against the backdrop of training stress.
They are a holy trinity for bodybuilders who want to build quality muscle mass!
1. Creatine: more energy for more volume
Creatine predominantly accumulates in your muscles, where it plays a key role in the rapid synthesis of ATP (adenosine triphosphate), an intracellular energy source. Unfortunately, your body is able to accumulate a very small amount of ATP, and these modest reserves are quickly consumed when energy is provided by intensive loads.
Taking creatine, you can increase the amount of creatine phosphate in your muscles. When your body constantly receives creatine, the supplement helps to produce more ATP, allowing you to train harder and longer, especially if you are doing high-intensity exercises. This can be manifested by an increase in repetitions with a certain working weight or a faster and more complete recovery between approaches.
In other words, creatine helps you increase the amount of training load and increase the intensity of the training, which is exactly what you need, when the development of mass and strength is at stake. Long-term intake of creatine not only increases strength and physical performance, but also improves body composition.
The amount of creatine that you need to take every day depends on your goals. If you are not too hasty, you can take 3-5 grams daily and slowly increase the creatine's supply in the skeletal muscles. If you want to force mass gain and quickly see the first results, you can start with "loading", taking creatine for 5-7 grams five times a day for 5-7 days. Then you need to reduce the dose to 5-7 grams per day to maintain a high level of creatine in the muscles. Both schemes are equally effective in the long term.
Consider that when using creatine loading, you may encounter a noticeable set of mass due to water retention during 1-4 weeks. Many competing bodybuilders prefer to skip the loading phase and instead take 5-10 grams for a long time.
2. Whey protein: a catalyst for muscle hypertrophy
Some people swear that the only way to gain weight is to eat a ton of carbohydrates, but the world of bodybuilding and aesthetic sports has long known that it is impossible to gain quality dry muscle mass without consuming a large amount of first-class protein. And when it comes to protein of premium quality, whey protein becomes king.
Whey protein is an extremely rapidly digestible form of protein with 100% bioavailability. It has been repeatedly proven that it surpasses all other sources of protein, including casein, soybeans and even beef, in matters relating to the stimulation or enhancement of muscle hypertrophy.
The results of the studies published in the journal Nutrition and Metabolism and in the Journal of Food Science show that milk protein – especially whey protein – stimulates muscle growth more than other sources of amino acids, and that in combination with strength training, the intake of whey protein can lead to a greater set of muscle mass.
To fully discover the potential of whey protein, take at least 20-30 grams at least once a day, and if possible, twice a day during the specialized phase of the massage. On training days, take at least one serving after training, when your body's ability to synthesize protein is the highest.
Researchers from the University of Toronto found that the intake of 25 grams of whey protein immediately after exercise results in an 67-69% increase in nitrogen retention compared with the intake of carbohydrates. The scientists also noted that a post-training cocktail with whey protein provides 53-70% better recovery after exercise than carbohydrate intake after training.
3. Essential amino acids for boosting anabolism
A simple increase in daily protein intake largely helps to draw heavy workouts into outstanding results. Nevertheless, experiments indicate that the better your physical fitness, the more often your body switches between a pronounced anabolic state (muscle growth) and periods of catabolism (disintegration of muscle tissue). Manipulating these anabolic peaks with the help of protein intake, rich in all essential amino acids, you can give your muscles the additional impulse necessary to force their growth.
Of course, some bodybuilders can cope with this task by eating a grilled chicken breast and a cocktail of whey protein that they drink throughout the day, but this strategy has one drawback. Food and whey protein satisfy the feeling of hunger, and it is often difficult to force yourself to swallow another thick cocktail, even if you know you must do it. Essential amino acids, on the other hand, are not much different from water in terms of saturation.
In addition, many studies show that amino acids or protein taken before exercise can increase the anabolic response to exercise. Again, a thick vanilla protein shake, however tasty and useful it may be, is often not the best choice, because the feeling of a full stomach is very distracting from the training process. In such a situation, amino acids appear on the scene.
Irreplaceable amino acids are nine nitrogen-containing organic compounds that your body must receive from food sources, as it is not able to synthesize them on its own. Three of these nine – if it's easier for you, consider them the most indispensable – amino acids with branched chains (BCAA) leucine, isoleucine and valine. This trinity has a huge impact on insulin sensitivity and glucose utilization by muscles, and leucine is considered to be the most effective stimulator of the synthesis of muscle protein.
Why not take pure leucine in this case? Although branched chain amino acids explain many of the anabolic effects of protein, a recent study by scientists from Sweden has shown that essential amino acids are more effective than pure BCAA and leucine. They are more stimulating mechanisms for the synthesis of muscle protein during the first 90 minutes after training and after taking the supplement. In fact, during the first 90 minutes of recovery, essential amino acids were 18% more efficient than BCAA in terms of activation of the key anabolic mechanism known as mTOR. They remained almost 40% more effective than leucine and after 180 minutes.
Take a drink with essential amino acids, which contains at least 1,8-3,0 grams of leucine and about 0,9-1,5 grams of isoleucine and valine in one serving. Drink at least one serving of supplement with essential amino acids before or during training, and then drink a drink with essential amino acids during the day or between meals to maintain muscle growth.