Sports nutrition and regimen
Training should be carried out in a clear mode. Professional trainers compile the training program. In this case, compliance with the diet is mandatory. It is important to pay attention to both aspects. You need to pay attention to one of them so the result will work.
When gaining mass, it is necessary to monitor the body’s intake of proteins, carbohydrates, and fats. Muscle mass begins to grow if there is an excess of calories and a decent amount of protein. It is very important to establish a baseline diet at which weight gain and loss do not occur. Add 500 kilocalories to it. The protein per kilogram of body weight should be only 2 grams. The rate of muscle gain can be increased through sports nutrition.
The necessary range of sports supplements
What types of sports nutrition will be required for muscle growth? Their list is quite varied.
Protein. The main source of scitec nutrition whey protein is found in protein shakes. Moreover, special attention is paid to taking them in sufficient quantities and the specifics of the reception. It is important to remember when and what protein should be used. Pre-cooked meat or egg whites are only sometimes good to eat before or after a workout.
In this case, protein shakes will help as an option for easy digestion of food. Muscles will receive pure, high-quality protein necessary for their recovery and prevention of catabolism. Whey protein is of particular biological value in terms of amino acid composition. It differs in the speed of assimilation in comparison with other types. If you need to get a portion of good protein at night, it is advisable to opt for casein or multicomponent protein.
They are perfect for replacing one meal. Vegetarians are better off resorting to soy protein. Beef and egg proteins are considered appropriate sources of protein. The choice of the desired option is determined by the individual preferences of the athlete and the peculiarities of his budget.
In addition, it is worth considering the reputation of the manufacturer. It must be verified and correspond to the world name.
BCAAs. A supplement containing branched-chain amino acids can provide muscle-building material and protect them from catabolism.
The special effects of the drug are found in combination with protein. Manufacturers produce the supplement in various forms:
- Reception is carried out before, after, or during the training process.
Gainer. The drug is rich in carbohydrates. It is considered a worthy alternative to a full meal. The supplement is appropriate in combination with a protein shake. The complex is taken before or after training.
This type of sports nutrition is especially significant for ectomorphs, which are distinguished by long and thin limbs and undeveloped muscles. People who are slightly overweight should use weight gainers with extreme caution.
Creatine. The supplement can increase the body’s endurance and give it more strength. By reducing the level of lactic acid, the muscles do not lose their performance over a long period. The optimal administration method is using creatine in combination with protein and amino acid composition.
In the absence of training, it is consumed in the morning along with breakfast. In this case, carbohydrates will contribute to better absorption of the supplement.
Glutamine. An additional portion of the drug is in demand during intensive training. In heavy loads, glutamine from the muscles enters the immune system.
Due to this feature, the body effectively overcomes stress. However, an insufficient amount of the muscle component leads to a slowdown in muscle mass gain. During this period, glutamine should be taken in an amount of 15-20 grams.
Testosterone boosters. They are represented by: D-aspartic acid, ZMA, Tribulus, epimedium, etc. The preparations are produced from herbal ingredients. As a result, they are completely safe. The supplement is suitable for taking during training. It serves to slightly increase natural testosterone levels while maintaining energy levels.