rise to free radicals. These harmful compounds destroy muscle tissue. Moreover, scientists consider them the main cause of many diseases - from skin diseases to cancer. And all the same, athletes remain healthy people until old age. Science does not yet know how the body of an athlete copes with free radicals. However, sports physiologists advise bodybuilders to take in large amounts of antioxidant vitamins C and E. These vitamins are able to destroy free radicals. Experiments involving weightlifters and bodybuilders have clearly confirmed that a "cocktail" of 1200 m.u. vitamin E and 1 g of vitamin C dramatically reduces the level of creatine kinase in the blood of athletes. It is a by-product of muscle breakdown by free radicals. The smaller it is, the smaller the scale of destruction.

11. Use the "services" of creatine and glutamine.
As a dietary supplement, creatine is unparalleled - it really increases endurance, muscle energy levels and stimulates protein synthesis. Injects, in short, for three. Forever second in the nomination "best supplement" is glutamine. This amino acid has a beneficial effect on the immune system, in other words, on the body's defenses. And they, as scientists have accurately established, are directly related to his ability to recover from physical exertion. The higher your immunity, the less rest you need between workouts. In addition, glutamine helps store glycogen and blocks the effects of the infamous cortisol. These two super supplements are best taken immediately after a workout, along with a high-carb meal. The influx of carbohydrates, as already mentioned, dramatically increases the level of insulin in the blood, and this, in turn, helps creatine and glutamine penetrate into muscle cells. The optimal dosage is 3-6 g of creatine and 5-10 g of glutamine per day.

12. Be guided by the scales.
The readings of your floor scales are directly related to the amount of carbohydrates you consume. How? Everything is very simple: if the scales show that you are adding from 200 to 500 g. per week means you are eating enough carbs. If your weight is not growing, then the carbohydrates you eat are probably not enough.
Need to aim at daily intake 4-6 years. carbohydrates per kilogram of body weight. If the scale needle is still not moving in the right direction, add another gram per kilogram of your weight. Simply put, if you honestly eat 4-6 years. carbohydrates, but there is no result, try to bring this number to 5-7 years. True, here you can no longer do without powdered carbohydrate concentrates.

13. In addition to scales, you will need a caliber.
To assess the prospects for an attack, an experienced commander resorts to a variety of ways to assess the situation. So you can not be limited to some weights. There is such a wonderful thing - a gauge for measuring skin folds; it allows you to more or less accurately determine the specific ratio between muscle and fat in your body composition. Simply put, it helps you find out what you have more - muscle or fat. When you gain weight, some of the gain is bound to be fat. The main thing is that this fat gain does not take precedence over the muscles. Measuring the thickness of the skin folds (this should be done by someone who knows how to use a gauge) will show if you are moving in the right direction. If, for example, you gained one and a half kilograms of weight in 2-3 weeks, and the caliber shows that a kilogram or more is pure muscle, you deserve the highest rating. But if your muscles and fat have increased equally, therefore, you obviously overdid it with calories and carbohydrates - you acquire fat at the same rate as muscles.

14. Drink more water.
You will not drink water in the right amount - you will remain at your previous weight. Why? Yes, because your body is 75% water, and no growth without it is simply impossible. When the body is dehydrated, water leaves the muscle cells and thereby triggers the mechanism of destruction of muscle tissue.
Do not forget, by the way, that the action of creatine and glutamine is largely based on the effect of "swelling" the muscles, that is, filling them with fluid. By "pulling" water into muscle cells, creatine and glutamine push the muscles to grow further.

15. Load up on meat.
Recent studies by scientists have shown that natural beef is no worse than lean chicken breasts or fish. Low-fat parts of the carcass - rump, flank - contain the same amount of dietary fat and cholesterol, but in terms of "energy-intensive" B vitamins, including B12, as well as creatine, iron and zinc, beef has no equal. Vitamin B12, iron and zinc act as "catalysts" for cell growth; in particular, they are necessary for the synthesis of red blood cells (erythrocytes). In addition, zinc works on the “production” of testosterone, the male sex hormone responsible for muscle strength and size.

Conclusion
So, if you want to get bigger, eat a lot, but really - then you will acquire not fat, but first-class muscle mass!