Nutritional supplements have long been included in the diet of those who have decided to dedicate their lives to sports or lead a fairly active lifestyle, regularly visiting the gym. It’s no secret that sports nutrition helps our body cope with various difficulties and loads, and also prevents it from being overstressed, allowing you to perform all kinds of exercises without the risk of unwanted injury.
In order for nutritional supplements to have the desired effect, you should clearly set specific goals for yourself and, already focusing on the desired results, select the appropriate type of sports nutrition. As a rule, most of us, having decided to go in for sports, strive to lose weight, but there are those who want to gain mass through physical activity and increasing muscle tissue. For this, there are special nutritional supplements that will most effectively help you build muscle mass in the shortest possible time. Let’s take a closer look at the most popular and common of them.
Features of taking food supplements
Before you start taking nutritional supplements for weight gain, you need to take into account all the characteristics of your body and the rules for using this type of sports nutrition. Remember that none of the sports nutritional supplements will bring results without regular physical activity. In some cases, nutritional supplements that are not fixed by training have the exact opposite effect and lead to undesirable consequences. Therefore, before you start taking the chosen type of sports nutrition, adjust your daily routine by including systematic training in it.
Please note that the mass will not increase without additional components that must be present in the athlete’s diet. We are talking about vitamins and trace elements, which can be obtained from natural products, or from all the same nutritional supplements. The athlete’s nutrition should be as balanced and healthy as possible, so any convenience foods, fast food, canned food, as well as fried and too fatty foods, which will not bring any benefit, but only slow down the effect of training, should be excluded from the menu.
When taking nutritional supplements for weight gain, do not forget about the structural features of the human body. If a If you have a light skeleton and a thin bone structure, then you should not rapidly increase body weight, as this will become excessive stress for the body, and it will not be able to cope with such a load, as a result of which all kinds of diseases can develop. The structure of the body plays an important role in the final result, so set realistic goals for yourself and do not give up if you fail to achieve the desired effect the first time.
Now let’s move on to the nutritional supplements that are recommended for weight gain.
Creatine
Let’s start with one of the most popular nutritional supplements, especially popular with athletes who want to build muscle and increase their mass. The fact is that creatine is directly involved in the restoration and strengthening of muscle tissue. It stimulates the growth and increase in the volume of muscle cells, accelerates the recovery processes in the body after an intense power load, enhances the synthesis of glycogen in the body, and also increases the endurance of the athlete and, accordingly, the productivity of training. Please note that creatine is synthesized in certain amounts by our body in the usual way, so it should be taken additionally only in case of regular physical exertion, when the amount of energy expended increases significantly. So you can prevent weight loss by using muscle fibers as an energy source for the body. It is recommended to take creatine immediately before training or during training. As for the dosage, here you should also focus on the tasks, the load and the characteristics of your body.
Lecithin
Everyone, for sure, has heard about such a substance as lecithin, which is present in various tissues and organs of our body. Its main task is cell renewal, which occurs constantly and is considered one of the most important functions of the body. Muscle tissue is no exception, so lecithin is also involved in their recovery, which is especially intense during power loads. The more lecithin will enter the body, the faster it will recover, and the mass will increase. In addition, thanks to lecithin, the body’s endurance increases and improves intensity of training, which will increase the load on the muscles. It has an impact on brain function, positively affecting mindfulness and coordination of movements. Thus, with a sufficient amount of lecithin in the body, you can fully concentrate on doing the exercises and get the most out of them.
Glutamine
This dietary supplement is one of the must-haves for those looking to gain weight. The fact is that it is glutamine that is the main component of muscles and is a substance without which muscle tissue cannot increase in volume. Glutamine – это аминокислота, которая относится к заменимым и естественным путём вырабатывается нашим организмом. However, in moments of stress, mental or excessive physical exertion, glutamine production is significantly reduced, and the body’s need for it, on the contrary, increases. Thus, the body becomes weakened and is not able to fully perform the tasks assigned to it. In order for training to have the desired effect and benefit, it is necessary to replenish glutamine reserves in a timely manner, extracting it from foods such as cottage cheese, meat and fish, or using it in the form of a nutritional supplement, which belongs to the category of sports nutrition.
Omega 3 fatty acids
Some mistakenly believe that fats and fatty acids do not have a positive effect on the body and only contribute to the formation of fatty deposits, which are then so difficult to fight. In fact, omega-3 fatty acids play a very important role in the work and recovery of the body. Athletes need to consume them in sufficient quantities to gain muscle mass and achieve the desired relief. The main sources of omega-3 fatty acids are fatty fish, seafood, vegetable oils, beans and walnuts. However, you can get the required dose of this substance in a simpler way, using it in the form of a sports nutritional supplement, thus saving yourself from the ingestion of other, less useful components contained in natural sources of omega-3 fatty acids. They are a source of energy that does not provoke the formation of fat mass, increase the endurance of the body, improve its overall tone and the flow of metabolic processes. processes, normalize blood pressure and brain function, restore muscles, ligaments and joints.
Brewer’s yeast
This dietary supplement is not included in the category of sports nutrition, however, it is no less often used for weight gain. The thing is that brewer’s yeast contains quite a lot of vitamins, as well as 8 amino acids, which have a positive effect on the body. In addition, the glucose, fiber and protein present in brewer’s yeast contribute to weight gain and are also directly involved in the process of converting proteins responsible for building muscle mass. Brewer’s yeast способны нормализовать энергетический баланс организма и избавить от лишних жировых отложений.