If the main goal of your regular workouts is to build muscle mass, then one sport is not enough here - you need to connect other, equally important components. These include a balanced and well-formulated diet and quality sports nutrition.
Classic sports nutrition for muscle growth is presented in several standard complexes, the reception of which is designed to solve certain problems:
1.Pre-workout complex. The main active components of this complex are creatine and arginine. The first plays a leading role in the process of energy exchange in human nerve cells and muscles. It has been experimentally proven that taking 20 grams per day of this substance from the outside can increase the production of creatine in the muscles by 20% in 4-5 days, improve the strength indicators of the trainee, and also increase body weight. Moreover, the increase in this case is carried out "dry", that is, does not include an increase in the amount of adipose tissue and water. The growth and volume of muscles from taking creatine is accompanied by an increase in their relief. Arginine promotes the production of nitric oxide and, at the same time, improves blood flow, blood supply to tissues and organs, and normalizes blood pressure. This amino acid, indispensable for the health of athletes, with proper physical activity, provides an increase in body weight while reducing fat mass. The complex intake of creatine and arginine multiplies the effectiveness of each component in the composition.
Reception is recommended 30 - 45 minutes before the start of training in order to maximize the effect of the complex.
2. Protein mixtures. What kind of sports nutrition is needed to gain body weight with constant intake? Of course, one cannot do without protein, because it is the main building block of the human body. As part of the complexes, protein can be presented in two forms: "fast": it not only allows you to maintain the gained body weight and muscle while the trainee is on a low-calorie diet ("drying"), but also contributes to some increase in muscle mass in this period. The order of intake is regular: upon waking up in the morning, shortly before and immediately after training, between main and additional meals;
"Slow": it neutralizes nocturnal catabolism, is very slowly absorbed and absorbed by tissues, that is, it allows you to avoid loss of muscle mass during sleep. This protein is called casein and among its important functions it is worth noting the additional provision of the body with energy at night. Casein should be taken shortly before bedtime.
Determining what kind of nutrition is needed for muscle growth, and, in particular, for relief, it should be understood that only a joint, complex use of the above drugs will allow you to achieve an optimal result.
3.Amino acid complex. It acts in many ways: it suppresses appetite, burns subcutaneous fat, produces a powerful anti-catabolic effect, that is, protects muscles from decay. It is active during a stressful period, therefore it is ideal for use during training, especially intensive training.
4. Fat burners. The most famous, which has both a noticeable effect and a mild effect, is L-carnitine. It works in two ways: burns fatty tissue and protects muscles. L-carnitine is safe, has a positive effect on the cardiovascular system, there are no side effects from taking it, which compares favorably with other fat burning supplements. The principle of action is to accelerate the transport of lipid molecules for their subsequent breakdown. Features of the reception - on an empty stomach, half an hour before training and in the morning after waking up. This technology will allow you to achieve maximum clarity of the relief.
5. Vitamin and mineral complexes. They allow you to replenish the loss of active substances that increase during intense workouts, protect health, and improve muscle growth. Reception 2-3 times a day, during or after meals, with water.