Питание как набрать мышечную массу: Как быстро набрать мышечную массу в домашних условиях: правила и примеры меню

Рацион питания для набора мышечной массы. Как набрать мышечную массу: питание :: SYL.ru

Для того чтобы грамотно сформировать мышечную массу своего тела, необходим тщательный подход к процессу. Следует запомнить три важных этапа, которые должные не только сочетаться друг с другом, но и самостоятельно применяться. Набор мышечной массы подразумевает тренировочный процесс, питание и отдых. Если какой-то из этих этапов будет упущен из вида, то эффект будет незначительным. Дело может дойти до окончания роста мышц.

Рацион питания для набора мышечной массы должен быть правильно сбалансированным. Совместно с ним требуется сочетать своевременные нагрузки и полноценный отдых. Только в такой ситуации мышцы будут расти достаточно быстрыми темпами.

Какими принципами необходимо руководствоваться в правильном питании?

Абсолютно для всех спортсменов необходима специализированная диета. Схема питания, которая будет подобрана индивидуальным образом, сделает возможным более эффективное превращение калорий, полученных вместе с питательными веществами, в наращиваемую массу мышц. Если рацион питания для набора мышечной массы будет составлен неверно, то это может пагубно повлиять на рост не только отдельных мышечных волокон, но и всего тела в целом. Поэтому и необходима основательность в данном вопросе.

Каким соотношением белков, углеводов и жиров характеризуется правильное питание?

Следует начать с калорий. Такой процесс, как набор мышечной массы, требует их в большем количестве, нежели в случае обычного функционирования организма. В сутки потребление калорий должно варьироваться в пределах 2500-3000. Если вам необходимо нарастить массу мышц, то это число должно быть увеличено примерно на 20%.

Все те калории, которые поступают в организм, не должны быть полностью одинаковыми. Их не надо получать только из белков или жиров. Оптимальная схема набора массы заключается в необходимости использования таких схем, как: жиры – 20%, углеводы – 60%, белки – 20% из общего числа. Также можно воспользоваться следующей схемой: жиры – 15%, углеводы – 50%, белки – 35%. Если все это будет учтено, то и увеличение мышечной массы произойдет более быстрыми темпами. При этом можно будет предотвратить ожирение.

Рацион питания для набора мышечной массы основывается на:

1. Источниках углеводов, необходимых для употребления. Это гречневая каша, мед, бананы, макаронные изделия, картофель, рис и крупы.
2. Источниках белков, необходимых для употребления. Речь идет об орехах, рыбе, говядине без жира, курином белом мясе, яичных белках, молочных продуктах.

Какие витамины и минералы могут потребоваться?

Не менее важными являются витамины. Организм должен обязательно их получать. Под витаминами следует понимать питательные вещества, которые следует употреблять в небольших дозах. Сам организм вырабатывать их не способен, поэтому ему требуется в этом помогать. Другими словами, атлетам, которые хотят увеличить мышечную массу, требуется употреблять специальные витаминные комплексы и ту продукцию, которая очень богата на такие элементы. Это овощи и фрукты. В день необходимо съедать порядка 400-500 граммов овощей.

Составляя рацион питания для набора мышечной массы, необходимо знать, что витамины и минералы содержатся в яблоках, грушах, апельсинах, сухофруктах, свежей моркови, зелени и ягодах.

Организму требуется строительный элемент

Белок, или протеин, необходим для формирования тела. Это своеобразный строительный материал, который играет вторую по значимости роль после воды. Белок принимает участие в создании всех тканей, которые имеются в организме. И именно протеин необходим для того, чтобы увеличить мышечную массу. Кроме того, постоянные тренировки будут требовать от спортсмена именно белок. И если его употреблять в должном количестве, то и рост мускулатуры не заставит себя ждать слишком долго. Следует помнить о том, что чем больше масса мышц, тем больше необходимо предоставлять организму протеина.

Правильное питание для мышечной массы подразумевает наличие в организме достаточного запаса белка. В связи с этим необходимо принимать его при каждом приеме пищи. Надо контролировать, чтобы протеина не оказалось слишком мало. Лучше принять его больше, чтобы не было впоследствии дефицита.

В каких продуктах может содержаться белок?

Протеин может быть с легкостью получен из натуральных продуктов. Его также можно найти в разнообразных добавках. Натуральный элемент имеется в таких продуктах, для которых свойственно животное и растительное происхождение. В первом случае подразумевается мясо, творог, молоко, рыба.

Растительные белки есть в бобовых, в чечевице, горохе и сое. Отличительными чертами такого строительного материала является разная усвояемость и состав. Сбалансированное питание для наращивания мышечной массы характеризуется общим количеством того белка, который был усвоен, а не просто употреблен. В связи с этим растительные и животные протеины лучше принимать в равных соотношениях.

Какой источник является лучшим?

Важно сделать правильный выбор в пользу определенного источника белка. Лучшими на сегодняшний день считаются мясо птицы, соя, молочная продукция с минимальным количеством жира, говядина без жира и яйца. Все эти продукты необходимо добавить в свой ежедневный рацион.

На современном этапе выделяют три основных типа белковых добавок: соевый, казеиновый и сывороточный протеин. Все они отличаются разной скоростью усваивания. Их можно сочетать друг с другом.

Организму надо много энергии

Углеводы или, проще говоря, сахар, после того как их переработает организм, будут превращены в глюкозу. Именно она обеспечивает организм такой важной составляющей, как энергия. Кроме того, именно углеводы стимулируют работу головного мозга. И следует отметить, что питание для увеличения мышечной массы нельзя считать полноценным без такой добавки.

Углеводы бывают простыми и сложными. Друг от друга они отличаются разной скоростью усваивания. Простые добавки обычно можно найти в меде, сладостях, соках, мучной продукции, в картофеле и сахаре. Сложные углеводы содержатся в овощах, бобовых культурах, в крупах, в муке грубого помола. Именно такие добавки характеризуются наличием большого количества клетчатки, пищевых волокон. Соответственно, сложные углеводы усваиваются дольше. Это приводит к тому, что организм получает свою долю энергии постепенно. Простые углеводы сразу отдают организму необходимый заряд, который так же быстро и исчезает.

Важная составляющая любого организма

В большинстве жизненных процессов незаменимым участником являются жиры. Каждый их грамм несет в себе около 9 калорий, что в два раза больше, чем у вышеперечисленных добавок. Подобная плотность говорит о том, что не надо добавлять в меню для набора мышечной массы огромное количество жиров. Необходимое число калорий может быть получено и при минимальном содержании этих строительных элементов в пище. Многие начинающие атлеты начинают употреблять жиры в гораздо большем объеме, чем это может потребоваться.

Следует отметить, что полезными свойствами характеризуются ненасыщенные элементы. И особое внимание надо обратить на такую кислоту, как Омега 3. Она должна обязательно присутствовать в тех продуктах, которые используются для набора массы мышц. К полезным свойствам данной кислоты можно отнести увеличенную скорость обмена веществ, повышенную выносливость. Кроме того, Омега 3 способна положительно сказаться на работе суставов, сердца. Кислота стимулирует мозг и поддерживает иммунитет.

Данный элемент в большом количестве присутствует в рыбе, растительных маслах, грецких орехах, шпинате. Поэтому такие продукты надо в обязательном порядке включить в свой рацион.

Важнейший элемент, присутствующий в организме

Тело любого человека примерно на 75% состоит из жидкости. В мышцах ее около 70%. Вода принимает активное участие практически во всех процессах жизнедеятельности. В сутки требуется употреблять около 30 грамм на 1 килограмм веса.

Если вы хотите разобраться в том, как набрать мышечную массу, то в свой рацион питания надо добавить следующий важный пункт: употребление пищи лучше всего разделить на 5-6 раз. Надо рассчитать требуемое число калорий и составить оптимальное питание.

Заключение

Подводя итог под этим обзором, следует пожелать удачи всем тем, кто занимается формированием и совершенствованием своего тела. Надеемся, что обзор помог разобраться вам в вопросе о том, как набрать мышечную массу. Питание при этом должно быть полезным и регулярным. Успехов вам в этом достаточно непростом деле и превосходных результатов!

90000 26 Foods That Help You Build Lean Muscle 90001 90002 Both nutrition and physical activity are critical if you want to gain lean muscle. 90003 90002 To get started, it’s essential to challenge your body through physical activity. However, without proper nutritional support, your progress will stall. 90003 90002 High-protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy. 90003 90002 If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods.90003 90002 Here are 26 of the top foods for gaining lean muscle. 90003 90002 Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline (1). 90003 90002 Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain (1, 2). 90003 90002 Also, B vitamins are critically important for a variety of processes in your body, including energy production (3, 4). 90003 90002 Salmon is a great choice for muscle building and overall health.90003 90002 Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins (5). 90003 90002 Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs (6). 90003 90002 There’s a good reason why chicken breasts are considered a staple for gaining muscle. 90003 90002 They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein (7).90003 90002 They also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active (7). 90003 90002 These vitamins help your body function properly during the physical activity and exercise that’s necessary for optimal muscle gain (4). 90003 90002 What’s more, some research has shown that higher-protein diets containing chicken may aid fat loss (8). 90003 90002 Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein.90003 90002 Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins (9). 90003 90002 However, not all dairy is created equal. 90003 90002 For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt (10, 11). 90003 90002 While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial due to its mixture of fast- and slow-digesting proteins (9, 12).90003 90002 In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin and B6. These nutrients are important for optimal health, energy and exercise performance (4, 13, 14). 90003 90002 Additionally, tuna provides large amounts of omega-3 fatty acids, which may support muscle health (6, 13). 90003 90002 This may be particularly important for older adults. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age (15).90003 90002 Beef is packed with high-quality protein, B vitamins, minerals and creatine (16, 17). 90003 90002 Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training (18). 90003 90002 However, even when you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories. 90003 90002 For example, 3 ounces (85 grams) of 70% lean ground beef contains 228 calories and a whopping 15 grams of fat (19).90003 90002 However, the same amount of 95% lean ground beef contains slightly more protein and only 145 calories and 5 grams of fat (20). 90003 90002 Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat and zero carbs (21). 90003 90002 While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle-building protein without too many additional calories. 90003 90002 Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth (21, 22).90003 90002 Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals (23). 90003 90002 Soybeans are a particularly good source of vitamin K, iron and phosphorus (23). 90003 90002 Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions (24, 25). 90003 90002 Young women may be particularly at risk of iron deficiency due to blood loss during menstruation (26). 90003 90002 One cup (226 grams) of low-fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle-building amino acid leucine (27).90003 90002 Like other dairy products, cottage cheese can be purchased with varying fat contents. High-fat versions like creamed cottage cheese provide more calories. 90003 90002 Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet. 90003 90002 Regardless of which type you choose, it’s a great muscle-building snack. 90003 90002 A 3-ounce (85-gram) serving of turkey breast contains around 25 grams of protein and almost no fat or carbs (28).90003 90002 Turkey is also a good source of the B vitamin niacin, which helps process fats and carbohydrates in your body (29). 90003 90002 Having optimal levels of B vitamins could help you gain muscle over time by supporting your body’s ability to exercise (30). 90003 90002 Although it does not have as much omega-3 fatty acids as salmon, tilapia is another protein-packed seafood item. 90003 90002 A 3-ounce (85-gram) serving provides around 21 grams of protein, along with good amounts of vitamin B12 and selenium (31).90003 90002 Vitamin B12 is important for the health of your blood cells and nerves, which allows you to perform the exercise you need in order to gain muscle (32). 90003 90002 Many different varieties of beans can be part of a diet for lean muscle gain. 90003 90002 Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup (about 172 grams) of cooked beans (33, 34, 35). 90003 90002 What’s more, they are excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus and iron.90003 90002 For these reasons, beans are a good source of plant-based protein to add to your diet. 90003 90002 What’s more, they may play a role in long-term health and disease prevention (36). 90003 90002 While any good diet should focus on whole foods, there are times when dietary supplements can be beneficial (37). 90003 90002 If you struggle to get enough protein from foods alone, you could consider adding protein shakes to your daily routine. 90003 90002 Dairy protein powders, such as whey and casein, are some of the most popular.90003 90002 However, there are other options too. Some protein powders use soy, pea, beef or chicken protein. 90003 90002 You can find a variety of protein powders online. 90003 90002 Edamame is the term for immature soybeans. These developing beans are found in pods and served in a variety of dishes, particularly those of Asian origin. 90003 90002 One cup (155 grams) of frozen edamame provides around 17 grams of protein and 8 grams of fiber. It also contains large amounts of folate, vitamin K and manganese (38).90003 90002 Among other functions, folate helps your body process amino acids, the building blocks of protein (39). 90003 90002 In fact, folate may be important for optimal muscle mass and strength, particularly in the elderly (40). 90003 90002 While protein-rich foods are a priority for building lean muscle, it’s also important to have the fuel to get active. 90003 90002 Foods with carbohydrates can help provide this energy (41). 90003 90002 Cooked quinoa contains about 40 grams of carbs per cup (185 grams), along with 8 grams of protein, 5 grams of fiber and hearty amounts of magnesium and phosphorus (42).90003 90002 Magnesium plays an important role in the function of your muscles and nerves, both of which are used every time you move (43). 90003 90002 Like shrimp, tilapia and lean poultry, scallops provide protein with very little fat. 90003 90002 If you are looking to add protein to your diet without consuming too many calories, these very lean sources may be good choices. 90003 90002 Three ounces (85 grams) of scallops provide around 20 grams of protein and fewer than 100 calories (44). 90003 90002 At times, you may want high-quality protein from meat when you’re on the go.If so, lean jerky meats may be an option to consider. 90003 90002 Many different types of meat can be made into jerky, so the nutrition facts vary. 90003 90002 However, most fat is removed from lean jerky during processing, so almost all calories in jerky come directly from protein. 90003 90002 These animal sources of protein are high in quality and stimulate muscle growth (45). 90003 90002 Chickpeas, also known as garbanzo beans, are a good source of both carbs and protein. 90003 90002 Each 1-cup (240-gram) serving of canned chickpeas contains around 12 grams of protein and 50 grams of carbs, including 10 grams of fiber (46).90003 90002 As with many plants, the protein in chickpeas is considered lower quality than animal sources. However, it can still be part of a balanced muscle-building diet (45). 90003 90002 Peanuts contain a mix of protein, fat and carbs. A half-cup (73-gram) serving contains 17 grams of protein, 16 grams of carbs and large amounts of unsaturated fat (47). 90003 90002 They also contain higher amounts of the amino acid leucine than many other plant products. 90003 90002 Each half-cup (73-gram) serving of peanuts contains around 425 calories (47).90003 90002 So if you’re having a hard time getting enough calories to drive your muscle gain, eating peanuts could be a good way to get some extra calories and nutrients. 90003 90002 Additionally, nuts are thought to play an important role in an overall healthy diet (48). 90003 90002 Buckwheat is a seed that can be ground into flour and used in place of traditional flours. 90003 90002 Half a cup (60 grams) of buckwheat flour contains around 8 grams of protein, along with plenty of fiber and other carbs (49).90003 90002 Buckwheat has become a very popular health food due to its impressive vitamin and mineral content. 90003 90002 It contains high amounts of B vitamins, magnesium, manganese and phosphorus (49). 90003 90002 These vitamins and minerals can help your body stay healthy and able to perform muscle-building exercises (14). 90003 90002 Tofu is produced from soy milk and often used as a meat substitute. 90003 90002 Each half-cup (124-gram) serving of raw tofu contains 10 grams of protein, 6 grams of fat and 2 grams of carbohydrates (50).90003 90002 Tofu is also a good source of calcium, which is important for proper muscle function and bone health (51). 90003 90002 Soy protein, found in foods like tofu and soybeans, is considered one of the highest-quality plant proteins (52). 90003 90002 For all these reasons, foods containing soy protein are great options for vegans and vegetarians. 90003 90002 Pork is widely consumed in many countries (53). 90003 90002 Pork tenderloin is a lean cut of meat that provides 18 grams of protein and only two grams of fat per 3 ounces (85 grams) (54).90003 90002 Some research has shown that pork has effects similar to those of other muscle-building foods, such as beef and chicken (55). 90003 90002 Milk provides a mix of protein, carbohydrates and fats. 90003 90002 Similar to other dairy products, milk contains both fast- and slow-digesting proteins. 90003 90002 This is thought to be beneficial for muscle growth. In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training (56, 57).90003 90002 Half a cup (about 172 grams) of blanched almonds provides 16 grams of protein and large amounts of vitamin E, magnesium and phosphorus (58). 90003 90002 Among other roles, phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise (59). 90003 90002 As with peanuts, almonds should be consumed in moderation due to their high calorie content. Half a cup of blanched almonds contains more than 400 calories (58). 90003 90002 Similarly to beef, bison provides about 22 grams of protein per 3-ounce (85-gram) serving (60).90003 90002 However, some research has shown that bison may be better than beef in terms of the risk of heart disease (61). 90003 90002 If you like to eat red meat as part of your muscle-building diet but also worry about your heart health, you could consider replacing some beef with bison. 90003 90002 Although cooked brown rice provides only 5 grams of protein per cup (195 grams), it has the carbohydrates you need to fuel your physical activity (62). 90003 90002 Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise (41).90003 90002 This may allow you to exercise harder, providing your body with a greater stimulus for your muscles to grow. 90003 90002 Furthermore, some research has shown that rice protein supplements can produce as much muscle gain as whey protein during a weight-training program (63). 90003 90002 Numerous foods can help you gain lean muscle. Many of them are protein-packed and allow your muscles to recover and grow after you have been active. 90003 90002 However, it is also important to consume carbohydrates and fats to provide fuel for exercise and physical activity.90003 90002 What’s more, many of the foods on this list contain the vitamins and minerals your body needs to operate at its best. 90003 90002 To reach your goal of gaining lean muscle, focus on exercising regularly and eating more calories each day from nutritious foods like the ones listed in this article. 90003 90220 Is too much protein harmful? 90221.90000 The 6 Best Supplements to Gain Muscle 90001 90002 If you exercise regularly, you likely want to be sure you’re getting the most out of it. 90003 90002 One important benefit of exercise is gaining muscle and strength. Having a healthy amount of muscle allows to you to perform your best during exercise and daily life. 90003 90002 Three main criteria must be met for maximal muscle gain: eating more calories than you burn, consuming more protein than you break down and an exercise program that is challenging to your muscles (1, 2, 3).90003 90002 While it’s possible to meet all these criteria without taking dietary supplements, certain supplements may help you meet your goals. 90003 90002 The 6 supplements listed below may help you gain more muscle with your exercise program. 90003 90002 Creatine is a molecule that’s produced naturally in your body. It provides energy for your muscles and other tissues. 90003 90002 However, taking it as a dietary supplement can increase muscle creatine content by up to 40% beyond its normal levels (4, 5, 6).90003 90002 This affects your muscle cells and exercise performance, promoting muscle gain. In fact, a large amount of research shows creatine improves muscle strength (7, 8, 9). 90003 90002 This is good news if you’re trying to gain muscle. Greater strength allows you to perform better during exercise, leading to larger increases in muscle mass over time (10). 90003 90002 Creatine can also increase water content in your muscle cells. This may cause your muscle cells to swell slightly and produce signals for muscle growth (11).90003 90002 Furthermore, this supplement may increase levels of the hormones involved in muscle growth, such as IGF-1 (12). 90003 90002 Moreover, some research shows that creatine could decrease the breakdown of proteins in your muscles (13). 90003 90002 Overall, many researchers have studied creatine supplements and exercise, and one thing is clear — creatine can help increase muscle mass (14, 15). 90003 90002 Creatine has also been studied extensively and has an outstanding safety profile (14).90003 90002 If you are looking for a supplement to help you gain muscle, consider creatine first. 90003 90002 Shop for creatine supplements online. 90003 90034 90035 Summary: 90036 Creatine is probably the single best supplement for muscle gain. Many studies have confirmed that it can help increase muscle mass. 90037 90002 Getting enough protein is critical for gaining muscle. 90003 90002 Specifically, to gain muscle, you need to consume more protein than your body breaks down through natural processes (16).90003 90002 While it’s possible to get all the protein you need from protein-rich foods, some people struggle to do so. 90003 90002 If this sounds like you, you may want to consider taking a protein supplement. 90003 90002 There are many different protein supplements available, but some of the most popular are whey, casein and soy protein. Other protein supplements contain protein isolated from eggs, beef, chicken or other sources (17). 90003 90002 Research shows that adding extra protein via supplements causes slightly more muscle gain in people who exercise than adding extra carbs (18, 19, 20).90003 90002 However, the effects are probably largest for people who are not getting enough protein in their normal diet. 90003 90002 In fact, some research shows that consuming very high amounts of protein supplements does not help increase muscle if you are already following a high-protein diet (21, 22, 23, 24). 90003 90002 Many people wonder how much protein to eat daily. If you are an active individual trying to gain muscle, 0.5-0.9 grams of protein per pound (1.2-2.0 grams per kg) of body weight may be best (25, 26, 27).90003 90002 Shop for protein supplements online. 90003 90034 90035 Summary: 90036 Consuming enough protein is absolutely essential for optimal muscle gain. However, if you are getting enough protein in your diet, taking a protein supplement is unnecessary. 90037 90002 Weight gainers are supplements designed to conveniently help you get more calories and protein. They’re typically used by individuals who struggle to gain muscle. 90003 90002 Some people find it hard to gain muscle, even when consuming large amounts of calories and lifting weights (28).90003 90002 Although the calorie contents of weight gainer supplements vary, it’s not uncommon for them to contain over 1,000 calories per serving. 90003 90002 Many people think these calories come from protein since it’s so important for muscle building. However, most of the calories actually come from carbs. 90003 90002 There are often 75-300 grams of carbs and 20-60 grams of protein per serving of these high-calorie supplements. 90003 90002 While these products can help you consume more calories, it’s important to realize that there is nothing magical about weight gainer supplements.90003 90002 Some research in physically inactive adults has shown that drastically increasing calories can increase lean mass like muscle, as long as you eat enough protein (29). 90003 90002 However, research in adults who weight trained indicated that consuming a weight gainer supplement may not be effective for increasing lean mass (28). 90003 90002 Overall, weight gainers are only recommended if you are struggling to eat enough food and you find it easier to drink a weight gainer shake than eat more real food.90003 90002 Shop for weight gainer supplements online. 90003 90034 90035 Summary: 90036 Weight gainers are high-calorie products designed to help you consume more calories and protein. However, they are only recommended if you struggle to get enough calories from food. 90037 90002 Beta-alanine is an amino acid that reduces fatigue and may increase exercise performance (30, 31). 90003 90002 Additionally, beta-alanine may help increase muscle mass if you are following an exercise program. 90003 90002 One study showed that taking 4 grams of beta-alanine per day for eight weeks increased lean body mass more than a placebo in college wrestlers and football players (32).90003 90002 Another study reported that adding a beta-alanine supplement to a six-week, high-intensity interval training program increased lean body mass by about 1 pound (0.45 kg) more than a placebo (33). 90003 90002 While more research on beta-alanine and muscle gain is needed, this supplement may help support muscle gain when combined with an exercise program. 90003 90002 Shop for beta-alanine supplements online. 90003 90034 90035 Summary: 90036 Beta-alanine is an amino acid that can improve exercise performance.Some evidence shows that it may also help increase muscle mass in response to exercise, but more information is needed. 90037 90002 Branched-chain amino acids (BCAAs) consist of three individual amino acids: leucine, isoleucine and valine. 90003 90002 They are found in most protein sources, particularly those of animal origin like meat, poultry, eggs, dairy and fish. 90003 90002 BCAAs are critically important for muscle growth and make up about 14% of the amino acids in your muscles (34, 35).90003 90002 Just about everyone consumes BCAAs from food every day, but it’s also very popular to take BCAAs as a supplement. 90003 90002 A small amount of research has shown that BCAAs may improve muscle gain or reduce muscle loss, compared to a placebo (36, 37). 90003 90002 However, other research shows that BCAAs may not produce greater muscle gain in those following an exercise program (38). 90003 90002 It’s likely that BCAA supplements may only benefit you if you are not eating enough high-quality protein in your diet.90003 90002 Although they may be beneficial if your diet is inadequate, more information is needed before BCAAs are recommended as a go-to supplement for muscle gain. 90003 90002 Shop for BCAA supplements online. 90003 90034 90035 Summary: 90036 Branched-chain amino acids are important for muscle growth. They are found in many foods, and it is unclear if taking them as a supplement is helpful when you already consume enough protein. 90037 90002 Beta-hydroxy beta-methylbutyrate (HMB) is a molecule that’s produced when your body processes the amino acid leucine.90003 90002 HMB is responsible for some of the beneficial effects of protein and leucine in the diet (39). 90003 90002 It may be especially important for reducing the breakdown of muscle proteins (40). 90003 90002 While HMB is produced naturally by your body, taking it as a supplement allows for higher levels and may benefit your muscles (40, 41). 90003 90002 Several studies in previously untrained adults have shown taking 3-6 grams of HMB per day can improve the gains in lean body mass from weight training (42, 43, 44).90003 90002 However, other research shows that similar doses of HMB are probably not effective at increasing muscle mass in adults with weight training experience (45, 46, 47). 90003 90002 This may mean that HMB is most effective for those who are getting started with exercise or increasing the intensity of their workouts. 90003 90002 Shop for HMB supplements online. 90003 90034 90035 Summary: 90036 HMB may help increase muscle mass in those who are beginning a weight training program, but it appears to be less effective for those with training experience.90037 90002 Several other supplements claim to increase muscle mass. These include conjugated linoleic acid, testosterone boosters, glutamine and carnitine. 90003 90002 However, the evidence is mixed. 90003 90148 90149 90035 Conjugated linoleic acid (CLA): 90036 CLA refers to a group of omega-6 fatty acids that exert several effects on the body. Studies on CLA for muscle gain have produced mixed results, and it is not clear if it’s beneficial (48, 49, 50, 51). 90152 90149 90035 Testosterone boosters: 90036 Testosterone-boosting supplements include D-aspartic acid, tribulus terrestris, fenugreek, DHEA and ashwagandha.It’s likely these compounds only benefit those with low testosterone (52, 53, 54, 55, 56). 90152 90149 90035 Glutamine and carnitine: 90036 These are probably not effective at increasing muscle mass in young or middle-aged active individuals. However, studies have shown carnitine can have some benefits for muscle mass in the elderly (57, 58, 59, 60). 90152 90161 90034 90035 Summary: 90036 Many types of supplements claim to increase muscle mass, but there is little evidence that they are effective for healthy, active individuals.90037 90002 Supplements can not provide you with maximal muscle gains if your nutrition and exercise programs are lacking. 90003 90002 To gain muscle, you need to eat enough calories and protein, as well as exercise, ideally with weights. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements. 90003 90002 Creatine and protein supplements are likely the most effective choices for muscle gain, but other supplements may be beneficial for certain people.90003.90000 9 Killer Ways To Gain Muscle Naturally! 90001 90002 Some people complain that building muscle naturally is ineffective, but usually what’s not working is their bulking protocol. 90003 90002 IFBB pro athletes Amanda Aguzzi and Tim Santiago are proud natural bodybuilders who come by their gains the hard way. Steal their playbook for building high-quality mass naturally. 90003 90006 1. Set Realistic Expectations 90007 90002 Getting jacked naturally takes years of hard work and sacrifice.So if the Incredible Hulk is not staring back at you in the mirror after a month or two of bulking, do not grow discouraged and quit. 90003 90002 «Packing on natural muscle takes patience and persistence,» Aguzzi says. «A good amount of muscle gain can be achieved by gaining 10-15 pounds over 6-12 months. It took me about a year to add noticeable muscle and three years to increase muscle mass.» 90003 90002 While it can take years to transform your body, you’ll begin to see subtle progress sooner than that.90003 90002 «Most beginners can expect to see noticeable muscle growth within eight weeks of starting a new program,» Santiago says. «More experienced lifters will see noticeable change in 3-4 weeks.» 90003 90006 2. Track Your Fuel Intake 90007 90002 Eating «a lot» is not good enough. What feels like a lot can be much less than the calorie surplus it takes to put on weight. 90003 90002 «Often people who want to gain lean muscle are not consuming enough calories and are not eating frequently enough,» Aguzzi explains.»Our muscles need food to grow. Without enough calories, our body can enter a catabolic state, destroying the muscles we work so hard to gain.» 90003 90002 Santiago stresses the importance of knowing your calorie intake and adjusting it up gradually. «It is important to control the surplus by slowly adding in calories each week to avoid too much fat gain,» he says. «Before you begin, you should track your intake for a week to figure out what your baseline calorie amount is.» 90003 90002 Both athletes agree that 1 gram of protein per pound of body weight is the bare minimum for increasing muscle mass, and that eating frequent meals is the way to go.But you may need to tailor your plan based on how your body responds. 90003 90002 «Different individuals may require different macronutrient ratios,» Aguzzi says. «For me, keeping protein around at least 1-2 grams per pound of body weight really assists muscle growth.» 90003 90006 3. Eat Enough Carbs 90007 90002 Many lifters eat low carb in the hopes of staying lean, but this approach can make gaining muscle an uphill battle. Carbs are important for two reasons: avoiding catabolism (muscle loss) and creating glycogen to fuel your workouts.90003 90002 According to Santiago, restricting carbs is one of the biggest mistakes people make when trying to build muscle. «Carbs are necessary because your body will prioritize burning carb calories first, protecting protein stores,» he explains. 90003 90002 And without adequate glycogen, you will not be able to produce the kind of effort in the gym that turns on the «get bigger» switch. 90003 90002 «I always aim to eat carbohydrates before workouts so they will be broken down and used as fuel, and again after workouts to replenish those depleted glycogen stores,» Aguzzi says.90003 90006 4. Prioritize Sleep 90007 90002 We all lead busy lives, and often it seems like the only way to make time for one thing is to sacrifice another. But skipping sleep to train at zero dark thirty shoots your gains in the foot. 90003 90002 «Sleep and rest are very important for muscle recovery and growth,» Santiago explains. «If you do not get enough sleep, your body does not have enough time to recover, grow muscle, and burn fat.» 90003 90002 Being sleep deprived also makes you more likely to phone in your next workout.If you have to choose one, choose sleep. Always aim for 7-8 hours per night. 90003 90006 5. Gear Your Workouts Toward Building Muscle 90007 90002 In general, the tried-and-true workout formula for hypertrophy, or muscle growth, includes moderate rep ranges, body-part splits, and plenty of rest. 90003 90002 «You want to train the muscle with 3-4 sets at a weight where you can achieve muscle failure at 8-12 reps,» Santiago says. «People also do not need to do 6-7 exercises per muscle group. Doing too much can cause overtraining, which is counterproductive when building muscle,» 90003 90002 He recommends doing 4-5 exercises per muscle.90003 90002 «There are many different programs or body-part splits that you can use,» he adds. «For example, you can do a push / pull / legs split, an upper / lower body split, a 4-day split, or a 5-day split. I personally use the latter.» 90003 90002 Whatever approach you choose, he recommends changing it every 6-8 weeks so your body does not get complacent. 90003 90002 Schedule your body-part splits with plenty of time to rest each muscle group before you work it again. 90003 90002 «For our muscles to grow, they must fully recover,» Aguzzi explains.»Hitting isolated body parts 1-2 times a week with at least two days of rest in between gives muscles more time to repair and rebuild.» 90003 90006 6. Slow Down Your Rep Speed ​​90007 90002 The tempo at which you lift and lower the weights can affect the outcome of your workout. When you lift for hypertrophy, move slowly. 90003 90002 «Muscles grow when they are under tension for longer periods of time,» Santiago says. «Slow and controlled reps mean longer time under tension for that muscle.»He adds,» Using slower reps also allows you to concentrate on using proper form and really feel the muscle working. «90003 90006 7. Supplement Smartly 90007 90002 The most important supplements for gaining mass naturally fall into three categories: protein, aminos, and creatine. Here are Amanda and Tim’s bulking stacks. 90003 90072 Amanda Aguzzi 90073 90002 «I love this protein because it is clean, easy to digest, and contains an abundance of naturally occurring BCAAs.» 90003 90002 «Amino acids are the building blocks of protein and therefore essential for muscle growth.As a natural and meat-free athlete, aminos are an essential part of my day. «90003 90002 «This product (as well as NutraBio PRE) comes sweetened with stevia in the natural line, making it easy to cut out artificial colors, flavors, and sweeteners.» 90003 90002 «HMB helps promote lean muscle mass, making it a great supplement to gain weight.» 90003 90072 Tim Santiago 90073 90002 «It is lower in fats and carbs than whey concentrate, and lower in lactose which makes it easier to digest.»90003 90002 «Creatine helps your muscles produce energy during heavy lifting by increasing your stores of phosphocreatine, which helps your body produce ATP. Creatine can also act as a lactic acid buffer, which helps improve exercise recovery time.» 90003 90002 «Sometimes people find it hard to gain muscle, and have a hard time getting the calories in. Extreme mass incorporates a combination of a fast absorbing whey protein concentrate with a slower absorbing micellar casein.» 90003 90002 «The essential amino acids leucine, isoleucine, and valine help promote lean muscle growth, increase muscle strength, help decrease post-exercise soreness, and help maintain an anabolic (muscle growing) environment.»90003 90006 8. Get Out of Your Comfort Zone 90007 90002 You’ll know your training is working when it stops being fun. 90003 90002 «Your body has the ability to adapt to everything you do,» says Santiago. «If you consistently lift weights that are comfortable to you, the body develops a tolerance and you will not see the progress you are looking for.» 90003 90002 Or, as he puts it more bluntly: «Do not just lift the weights, body-build! Get in the gym and lift heavy and push yourself beyond your comfort zone, because that is what will change your body.»90003 90006 9. Be Consistent 90007 90002 Gaining muscle is a 24/7 project. Even on your rest days, you can not take a break from eating like a beast and sleeping like it’s your job, or it will not work. When it comes to building mass, dedication is the closest thing there is to a magic pill. 90003 90002 As a personal trainer, Santiago knows this well. «My biggest piece of advice for anyone trying to get big is consistency, consistency, consistency!» he says. «Set a goal, stick to the plan, stay motivated, be patient, and make sure your nutrition is on point.»90003 90002 Aguzzi agrees that the formula is simple, as long as you stick with it. «If you train hard, eat clean, and rest well, your muscles will want to grow,» she emphasizes. 90003 90002 It will take forever. You will become discouraged. But these things do work-just slowly, and only if you stay committed. See you in the gym. 90003 .90000 How Creatine Helps You Gain Muscle and Strength 90001 90002 Creatine is the most effective supplement for increasing muscle mass and strength (1). 90003 90002 It is a fundamental supplement in the bodybuilding and fitness communities (2). 90003 90002 Research shows supplementing with creatine can double your strength and lean muscle gains when compared to training alone (3). 90003 90002 This article takes a detailed look at the effects of creatine on strength, power and muscle mass. 90003 90002 Adenosine triphosphate (ATP) is the most basic form of energy in your body’s cells.It plays a fundamental role in metabolism and muscle function. 90003 90002 Unfortunately, you can only store enough ATP for 8-10 seconds of high-intensity exercise. After this, your body must produce new ATP to match the demands of the activity (4). 90003 90002 Performing exercise at maximum intensity requires more ATP per second than your body can produce (5). 90003 90002 This is one reason why you can only sprint at full speed for a few seconds. Your body’s ATP energy simply runs out. 90003 90002 Creatine supplements increase your body’s stores of phosphocreatine, which is used to produce new ATP during high-intensity exercise (5).90003 90002 In fact, just a 6-day creatine load followed by a 2 gram / day maintenance dose can drastically elevate your muscle stores, as shown in the graph below (5, 6). 90003 90002 The extra creatine in your muscles can then be used for ATP production, providing a small amount of extra energy before fatigue sets in. 90003 90024 90025 Bottom Line: 90026 Creatine may provide additional ATP energy, which is vital for maximal power and strength-based activities. 90027 90002 In addition to creatine’s role in ATP energy production, it may also improve the function of your muscle cells in other ways (7).90003 90002 One example is an increase in the water content of your muscle cells, which is known as cell volumization or swelling (8). 90003 90002 It may also increase IGF-1, a key hormone for muscle growth (9). 90003 90002 These changes trigger several processes that lead to the formation of new proteins, subsequently creating new muscle mass (7, 10). 90003 90002 Creatine may also help you reduce muscle breakdown and retain muscle during exercise. This may result in a greater amount of muscle in the long-term (11).90003 90002 Another long-term benefit of creatine is the ability to perform more exercises or repetitions and lift heavier weights per training session (12). 90003 90002 Although this may not make a difference in one week, the total amount of weight lifted is a key factor in long-term muscle growth (12). 90003 90002 The graph below demonstrates the changes in size of different types of muscle fibers following creatine supplementation (13). 90003 90024 90025 Bottom Line: 90026 Creatine can cause numerous changes within muscle cells, signaling your body to build new muscle proteins and increase muscle mass.90027 90002 ATP energy is the main fuel source for high-intensity exercise. 90003 90002 Because creatine can increase phosphocreatine levels and therefore increase ATP energy production, it is one of the few supplements repeatedly proven to increase strength and power (14). 90003 90002 One 4-week study found a 17% improvement in cycling sprints, an 18-lb (8-kg) increase in bench press 1-rep max and 20% greater work load at a lower weight (3). 90003 90002 As you can see in the graph below, 10 weeks of taking creatine supplements also drastically increased half-squat power (15).90003 90002 Another study assessed both gym and fitness-based markers of power output. 90003 90002 After 9 weeks of taking creatine, Division 1 college football players witnessed the following improvements in performance (16): 90003 90060 90061 90025 Bench press (1 rep max): 90026 5.2% increase 90064 90061 90025 Power clean (1 rep max) : 90026 3.8% increase 90064 90061 90025 Squat (1 rep max): 90026 8.7% increase 90064 90061 90025 High-intensity anaerobic peak power: 90026 19.6% increase 90064 90061 90025 High-intensity anaerobic capacity: 90026 18.4% increase 90064 90081 90002 Most of the studies on creatine have found positive effects. One large review found a 5% average improvement in strength and power (17). 90003 90024 90025 Bottom Line: 90026 Creatine improves numerous aspects of strength and power. The average increase may be around 5%. 90027 90002 There are only a few legal supplements that can directly add muscle mass when combined with exercise (14). 90003 90002 Of these, creatine is the most effective and has the most scientific support (1, 14).90003 90002 A review of 250 studies compared the most popular muscle building supplements, as shown in the graph below. Creatine provided the greatest benefit of all of them (14). 90003 90002 One 8-week study found that creatine increased muscle mass when added to an exercise regimen. Strength on the bench press was improved, along with a reduction in myostatin, which is a protein that inhibits muscle cell growth (18). 90003 90002 What’s more, creatine has benefits for both beginners and more advanced weight lifters.90003 90002 One study among well-trained athletes found that creatine added 5.7 lbs (2.6 kg) of muscle mass, 24 lbs (11 kg) to the bicep curl and 70 lbs (32 kg) to the leg press (1 rep max) ( 19). 90003 90002 Research has shown creatine supplements can also help women to tone up or increase strength. One study in women found a 60% greater increase in lean mass compared to a group that only strength trained (20). 90003 90002 Additionally, a review of over 150 studies reported an average 2.2% increase in lean body mass and a 3.2% decrease in body fat for those taking creatine (21). 90003 90024 90025 Bottom Line: 90026 Current research suggests that creatine, when combined with weight training, is the single most effective supplement for adding muscle mass. 90027 90002 Creatine comes in several different forms. While the newer versions of creatine show beneficial results, they are no more effective than creatine monohydrate (1, 22). 90003 90002 Until more research has been conducted on these new versions, creatine monohydrate is likely the most effective and cheapest option available.90003 90002 Most studies use a high-dose loading strategy, which can rapidly elevate your muscle creatine content. Although this is not necessary, it will help you reap the benefits of creatine after just a few days (1). 90003 90002 To load with creatine, take four 5-gram servings throughout the day for about 5-7 days. After that, take 3-5 grams per day to maintain your muscle creatine stores (1). 90003 90002 The benefits you receive from creatine also depend on your current creatine muscle stores.The graph below shows the varied pre and post supplement levels in 16 people (23). 90003 90002 Those with already high creatine stores may receive less or insignificant benefits from the extra supplements. However, those with low creatine stores may see big improvements (1). 90003 90002 Smaller amounts of creatine can also be obtained from foods, such as red meat. This suggests vegetarians or anyone eating only small amounts of meat may receive even greater benefits (23). 90003 90002 Although long-term creatine supplementation is safe for healthy individuals, it may not be suitable for those with kidney problems or other related diseases (22).90003 90024 90025 Bottom Line: 90026 The most common dosage protocol is a 5-7 day loading phase with about 20 grams of creatine per day, split into 4 doses. This is followed with a 3-5 gram per day maintenance dose. 90027 90002 As with most supplements, research shows that a small percentage of people do not receive any benefit from using creatine. 90003 90002 It may be most beneficial for vegetarians, vegans and those who do not eat much animal protein. 90003 90002 And although creatine is the number one exercise supplement, it will only provide benefits if you consistently follow a sensible exercise and nutrition plan.90003 90002 If you regularly weight train and are looking to add muscle, creatine supplements may provide faster results while improving gym performance. 90003 90002 Here is a very detailed article about creatine: Creatine 101 — What is it and What Does it do? 90003.