Muscle Building and Dietary Supplements

How to take care of your diet to effectively train and increase muscle tissue?

Intensive workouts cause microdamage in the muscle cells, which in turn leads to the breakdown of muscle mass. This type of microdamage can be easily rebuilt, but it is necessary to provide the body with adequate nutrition. 

A diet that properly supports the body during intense training aimed at building muscle mass should be, above all, rich in protein. In planning nutrition, however, not only the amount of protein consumed per day is important, but also how this ingredient is delivered. 

The optimal diet of a training person to increase muscle tissue should provide protein in five or six meals a day in an amount not exceeding 40 grams per meal. Protein-rich products that should be included in the menu of a person focused on quick muscle gain are primarily:

• meat,
• fish,
• eggs,
• milk and dairy products,
• nuts,
• seeds,
• legumes.

When the daily demand for protein exceeds the possibilities of its supply with food, it is advisable to use appropriate dietary supplements that will help supplement the amount of this nutrient in the diet.

Protein supplements to help build muscle

There are many protein supplements available on the market of dietary supplements for athletes, differing from each other in terms of both the form and taste, as well as the protein content and source of its origin. The most popular supplements of this type include supplements based on whey protein - WPC, WPI and WPH.

WPC

WPC, or Whey Protein Concentrate, is recommended to supplement dietary deficiencies and as part of support during training for the development of muscles and their regeneration after exercise. The preparation contains 85% protein and is characterized by a relatively long absorption time, so it is not recommended for supplementation after training.

WPI

WPI, or Whey Protein Isolate, accelerates the building of muscle mass, stimulates metabolism and improves the overall immunity of the body. The preparation of this type contains 95% of protein and about 5% of fats and sugars, thanks to which it is quickly absorbed and is perfect for use after training.

WPH

WPH, or Whey Protein Hydrolyzate, causes large insulin bursts that allow you to speed up the process of recovering after exercise. It contains up to 100% protein, thanks to which it is quickly absorbed and is perfect for use both before and after training.

Other dietary supplements to support muscle building

Other dietary supplements supporting muscle building include amino acids, HMB and testosterone boosters.

Amino acids

Amino acids are the building blocks of the entire body, which makes them essential among athletes who want to build muscle mass quickly and effectively. Dietary supplements rich in amino acids are commonly used during strength training. There are two basic types of this type of product: branched-chain amino acids (BCAA) or essential amino acids (EAA).

HMB

HMB is a substance supporting protein synthesis and increasing the efficiency of its consumption. It supports the human immune system and stimulates the body to draw energy from the stored fat stores. Taking dietary supplements with HMB supports the reduction of adipose tissue while increasing muscle mass while facilitating faster regeneration of the body after exercise. Taking this type of supplement allows you to build a positive balance of muscle turnover, which allows you to lose weight without fear of losing muscle mass.

Testosterone boosters

Testosterone boosters are dietary supplements that increase the level of testosterone in the blood and thus improve the endurance of the body. The use of this type of preparation allows you to accelerate the growth of muscle tissue, at the same time shortening the regeneration time of the body after exercise. Testosterone boosters increase the effectiveness of training while reducing the risk of injury.

Why is it worth taking dietary supplements supporting muscle building?

The use of dietary supplements supporting muscle building is advisable when the training-related effort is too high and the diet used does not cover the body's total demand for nutrients. Taking this type of preparation is also recommended in a situation where, despite proper nutrition and intensive training, the expected results are not observed. 

Dietary supplements supporting muscle building are also indicated to increase the body's efficiency, improve the condition and shorten the recovery time after exercise, which allows for greater training intensity.

Sports nutrition supplements

Sports nutrition supplements are commonly used by people who want to make their training more effective. In order to obtain proper results, the supplements should be chosen accordingly to the training goal. 

Supplements for mass and strength 

On the sport supplements market, one can find a vast variety of supplements dedicated to people who want to increase their strength and muscle mass. 

Amino acids

Amino acids are the building material of the whole body, which makes them a necessity among athletes who want to build muscles quickly and efficiently. Supplements rich in amino acids are commonly used in the course of strength training – especially products containing either branched chain amino acids (BCAA) or essential amino acids (EAA). Other supplements from this group well liked by people in training may also contain glutamine, leucine, arginine, beta-alanine, citrulline and taurine. 

Creatine 

Creatine is a chemical compound formed by three amino acids: arginine, glycine and methionine. It supports protein synthesis, stimulates muscle growth, enhances strength, helps with ATP and tissue reconstruction. Creatine is commonly used in order to increase endurance during exercises, which allows for more repetitions and increase of the weight lifted, resulting in faster muscle gain. Supplements with creatine contain either creatine monohydrate, tri creatine malate, creatine stack or creatine phosphate. 

Carbohydrates

Physical training deprives human body of carbohydrates, which increases muscle catabolism. Supplements containing carbohydrates are used in order to prevent the loss of exercise capacity. For better effects it is recommended to supplement carbohydrates right after training. Athletes can use one of the three types of this additives: pure carbohydrates, gainers or vitargo. 

Protein 

Protein is, without a doubt, the most important element in muscle mass building process. Intensive training significantly increases the demand for protein, making it nearly impossible to provide the necessary daily amount with only food. Every person looking for the easier way to quickly gain muscles should start protein supplementation, using special supplements for athletes. This type of product is available in various shapes and forms, the most popular being whey protein hydrolysate (WPH), whey protein concentrate (WPC) and whey protein isolate (WPI). Other supplements on the market with high protein content are: mass gainers, micellar casein, protein mix and supplements containing beef protein. There are also plant-based protein supplements developed for vegans. 

Testosterone 

Testosterone enhances endurance and improves efficiency in training, which allows for quicker mass gain. Supplementing testosterone also helps muscles regenerate faster and reduces the risk of injuries. The most popular testosterone supplements on the market are various boosters. Other types available are: tribulus terrestris, ZMA, DAA and turkesterone. 

Supplements for weight loss

Fat burners are the most popular supplements for weight loss. They encourage the body to burn fat faster. Fat burners are also used to improve metabolism and give more energy, which can be used during workout session. There are three types of fat burners on the supplement market: 

• thermogenic fat burners, containing caffeine, green tea or capsaicin, 

• fatty acids, mainly CLA, 

• supplements containing l-carnitine. 

In the process of the weight loss, it is also necessary to supplement amino acids and protein. 

Supplements for endurance 

Endurance training calls for similar supplements as mass and strength workouts, mainly amino acids, protein and carbohydrates. It is also recommended to use pre-workout formulas and supplements offering joints and bones support. 

Joints and bones support

Supplements for joints and bones support are rich in collagen and glucosamine. They help rebuild cartilage damaged during excessive exercise. 

Pre-workout formula

Pre-workout supplements prevent fatigue, improve concentration during training and stimulate nervous system, which helps to enhance workout efficiency. They also enable faster transport of oxygen and nutrients to the muscles, influencing muscle building process. The most commonly used pre-workout formulas contain caffeine, tyrosine and taurine. Other supplements of this type are developed using arginine. 

While choosing sport nutrition supplements it is crucial to properly adjust them to the needs of each individual. 

Post-workout meals - what to eat after exercise?

 

Regardless of the time of training, you should eat a valuable meal within an hour of completing it. The body, tired after exercise, needs the energy to regenerate. People who want to lose weight do not have to worry that all their efforts will be wasted - as long as the established daily caloric requirement is not exceeded, the consumed carbohydrates will not be deposited in the form of adipose tissue.

What should a meal contain after intense training?

The post-workout meal should primarily contain protein and carbohydrates.

Protein

Protein is a macronutrient that is the basic building block of muscle tissue. It supports its regeneration after exercise and is necessary to stop catabolic processes and keep muscles in optimal condition. Providing the body with the right amount of protein following exercise is especially important when performing strength exercises, such as lifting weights. 

Your post-workout meal should include protein-rich ingredients such as fish, poultry, eggs, milk and dairy products, as well as legumes, nuts, seeds, and seeds.

Carbohydrates

Carbohydrates give the body the energy it needs to build muscle. Their delivery is especially important after endurance training, for example running or interval training. After exercise, it is best to take carbohydrates in the form of easily digestible simple sugars that allow you to get an immediate boost of energy. The snack can take the form of rice, pasta, bread or a ripe banana.

Prepare the perfect post-workout meal

When preparing a meal after training, it is worth avoiding saturated fat, so it is better to give up frying and decide to cook or bake. In the case of late training, it is advisable to consume simple carbohydrates that digest quickly without overburdening the stomach - mainly vegetables, rice and pasta. Reward your night sessions at the gym with a liquid meal, such as a cream soup, that will satisfy your hunger without making you feel heavy. 

After training in the first half of the day, you can successfully choose to eat energy-releasing complex carbohydrates for long periods of time. In a situation where the right amount of protein and carbohydrates cannot be supplied with food, it may be necessary to supplement these macronutrients with the use of specialized protein supplements and gainers.

Why is a properly balanced post-workout meal so important?

Regular physical activity is the key to achieving your dream figure, but the effectiveness of exercise depends on a properly balanced diet and the composition of the meals eaten after the training session. Rapid weight loss people may be tempted to skip eating after exercise, but that attitude is wrong and can have dire consequences. Consumption of a meal with an appropriate protein and carbohydrate content inhibits the process of catabolism related to physical activity, allowing the training person to be protected against unwanted loss of muscle tissue. Eating after training also allows you to restore energy reserves and supports muscle regeneration.

Refusing to eat or forgetting to eat a meal after training leads to a chronic weakening of the body, slower metabolism and loss of macro- and micronutrients. Deprived of energy and nutrients, the body will not allow the growth of muscle mass, it will also inhibit the fat burning process, making even the most intense training ineffective. For this reason, every physically active person should follow a balanced diet and remember about properly composed meals after training.

Fatty acids for weight loss

Fatty acids are hydrocarbons that are one of the main building blocks of fats. They are stored in the body in the form of adipose tissue and constitute energy and reserve material. The oxidation of fatty acids leads to the production of energy, which is necessary in carrying out life processes.

Breakdown of fatty acids

Fatty acids can be divided into two basic groups - unsaturated fatty acids and saturated fatty acids.

Unsaturated fatty acids

Unsaturated fatty acids are those in which there are from one to six double bonds between carbon atoms in the chain. Acids with one double bond are called monounsaturated, all the others are polyunsaturated. Usually unsaturated fatty acids are colorless liquids. They can be further divided into the following groups:

• omega-3 fatty acids
• omega-6 fatty acids
• omega-7 fatty acids
• omega-9 fatty acids

Saturated fatty acids

Saturated fatty acids do not contain double bonds between the carbon atoms in the molecule. Those with less than ten carbon atoms take the form of liquids, while those with more than ten atoms are solids. Solid, saturated acids are usually white in color and are not soluble in water. The most important acids of the saturated acid group are:

• butter acid
• lauric acid
• palmitic acid
• stearic acid
• arachidic acid

It is worth remembering that excessive intake of saturated fatty acids in the diet can have a negative effect on the body - cause overweight, inflammation and lead to the development of atherosclerosis and hypertension. This mainly applies to saturated fatty acids of animal origin.

Where are the fatty acids found?

Saturated fatty acids

Saturated fatty acids are common in animal products - butyric acid is found in rancid butter, while stearic acid is found in animal fats, including tallow. The source of saturated fatty acid can also be coconuts, which contain lauric acid, peanuts containing arachidic acid, and palm oil rich in palmitic acid.

Unsaturated fatty acids

Unsaturated fatty acids from the omega-3 group are common in fish and algae. Products such as linseed oil and sunflower oil are rich in omega-6 acids, while omega-7 acids can be found in butter and sea buckthorn seeds. Products containing acids from the omega-9 group are mainly fish oil, avocado and olive oil.

The role of fatty acids in weight-loss process

When losing weight, it is recommended to avoid excessive consumption of fats, as their consumption is associated with an increased supply of calories. A diet high in solid animal fats can also lead to obesity and the development of conditions such as diabetes and cardiovascular disease. 

Despite this, even during the reduction of adipose tissue, the body cannot stop providing the body with fatty acids, which are necessary for its proper functioning. In a healthy diet, the key is to choose healthy fats that are rich in unsaturated fatty acids. These are mainly vegetable oils, sea fish, various types of nuts, seeds and seeds, as well as avocados. Proper supply of good fats not only will not slow down weight loss, but can support it.

Why is it worth supplementing fatty acids and when to do it?

Fatty acids play an extremely important role in the human body, enabling its proper functioning. They are responsible, among others, for the absorption of vitamins A, D, E and K, building cell membranes or reducing the glycemic load of food and stabilizing internal organs. In a situation where we do not provide the body with a sufficient amount of unsaturated fatty acids with food, it may be necessary to supplement them with the use of certified preparations available on the market.

Burning Fat With Supplements - How Does It Work?

Do you want to be serious about losing weight, but are afraid that your motivation will fade when you don't see quick results? An interesting proposition for people with great enthusiasm, but short-term patience are fat burners - dietary supplements intended to be combined with sports training. In this short article, you will learn all about them at the beginning of the challenge.

How do fat burners work?

Fat burners are supplements that increase the effectiveness of lipolysis, i.e. the process of breaking down body fat during exercise. Most of them base their action on thermogenesis. Thanks to the increased body temperature and increased sweating, our metabolism has a chance to accelerate. However, this solution is not recommended for people suffering from hypertension or heart conditions, who should look for other types of these supplements.

All fat burners are primarily aimed at increasing energy levels during exercise and preventing strength loss, which simply translates into better weight loss results. Using them without following a training plan is somehow against the principle of their operation. Fortunately, good fat burning supplements will keep you from sitting still.

Fat burners often have a positive effect on the cognitive functions of the human brain, thanks to which the novice athlete can better focus on the dream goal and avoid external distractions.

What substances can fat burners contain?

Some fat burners contain caffeine, which stimulates the body to move and motivates to exercise. However, it is not an essential element of these supplements and people who do not like caffeine will easily find products that do not contain this substance. In addition, the composition of fat burners includes:

• L-tyrosine is needed for the synthesis of adrenaline and norepinephrine, i.e. hormones responsible for initiating fat burning;
• Forskolin, also known as Indian nettle, accelerates the transport of fatty acids into muscle cells for burning;
• Omega 3 fatty acids, which by manipulating the sensitivity of individual tissues to insulin, make more carbohydrates from the bloodstream go directly to the warmed up muscles, instead of becoming the building block of adipose tissue. Green tea extract has a similar effect;
• Extract from bitter orange, ashwagandha or ginseng to prevent deterioration of well-being or a decrease in energy and motivation to play sports.

Is the use of fat burners safe?

As long as you use supplements ordered from a reliable supplier, your health is not at risk. Remember, however, that by purchasing unapproved fat burners you run the risk of disturbing the rhythm of the heart and kidneys. Side effects of taking these supplements can include insomnia, irritability, and lowered libido, but they appear almost entirely in people who do not follow the dosage recommendations provided in the package insert.

How to choose the best fat burner for yourself?

Before you invest money in lipolysis-accelerating supplements, make sure you are motivated to follow your diet and training plan. Fat burners are great tools to speed up the weight loss process, but of course, there is no way to speed up something that a person is not working on himself.

If this will be your first contact with dietary supplements for athletes, it is worth starting with the most natural substances, thanks to which you do not risk unexpected side effects. Beginners are recommended primarily L-kartinin, green tea extract or cayenne pepper extract.

Carbohydrates - Friend or Foe?

If you are interested in practising strength sports, you are certainly not indifferent to the topic of the right diet for an athlete. Rationally consumed meals help to achieve better results and build your dream figure more effectively. Should there be carbohydrates in the diet of the training person? You may have already heard a lot of contradictory information on this topic. Let's check their authenticity together!

What are carbohydrates?

Carbohydrates, also called sugars, are chemicals made up of carbon, hydrogen and oxygen atoms. They are an irreplaceable source of energy for living organisms that obtain it through the oxidation of glucose - the most popular simple sugar. The human body stores glucose in the form of glycogen chains.

Why are carbohydrates important in an athlete's diet?

Strength exercise requires the muscles to use up a lot of energy. The training will not be effective if the muscles have nowhere to get it, then we will get tired quickly and we will have to take a longer break. Therefore, to have satisfactory training, we must provide the body with the right amount of sugar.

Thanks to the energy derived from carbohydrates, it is easier to burn fat, which is why it pays off to manage them rationally. Carbohydrates drive metabolism, and their deficiency in the blood destabilizes insulin levels and exposes us to more frequent hunger pangs.

Carbohydrates - a daily requirement

According to the data of the National Center for Nutritional Education, the need for carbohydrates depends on the length and intensity of training performed by the athlete. This can be:

• For people in light skill training: 3 - 5 grams of carbohydrate per kilogram of body weight;
• For people who exercise intensively for one hour a day: 5 - 7 grams per kilogram of body weight;
• For people who exercise intensively 1-3 hours a day: 6 - 10 grams per kilogram of body weight;
• For people who exercise intensively for more than 3 hours a day: up to 12 grams per kilogram of body weight.

Foods high in carbohydrates

To ensure the right amount of carbohydrates in the diet, we must remember which products are best obtained from. Before we list them, however, let's try to delve into the topic of the glycemic index.

When the glycemic index of carbohydrate is low, our body will convert such a molecule into pure glucose very quickly. Blood sugar levels will rise at an express pace and fall just as quickly, which is usually not beneficial for our health and training. Rather, low GI carbohydrates should be avoided, and sometimes we can use them to regain energy during strenuous exercise. We will find them in the following products:

• Sweets, cakes, crisps;
• Sweetened jams, plum jam and honey;
• Fatty milk;
• Bananas, grapes, corn.

Carbohydrates with a high glycemic index are absorbed slowly without a sharp rise in blood sugar levels. On the contrary - they help stabilize the sugar level and prevent its unfavourable drops. These types of sugars should form the basis of an athlete's diet and should be consumed two to four hours before planned exercise. Here are carbohydrate foods with a high glycemic index:

• Whole grain bread;
• Bran, oatmeal, barley flakes, coarse groats;
• Raw carrots, beets, celery, tomatoes, and cucumbers;
• Chicken eggs, fish and beef;
• Almonds;
• Cherries;
• Soybeans and their products.

Carbohydrate supplements

Sports supplements containing carbohydrates are especially useful in the pre-workout period when we feel that our muscles are lacking the necessary energy. They are usually supplemented with vitamins and the most important minerals that should not be forgotten by any responsibly training athlete.