Nutrition for a high-quality set of muscle mass
This complex is based on empirical data collected from several hundred customer reviews, independent research, scientific analysis, price/quality ratio, synergy of components and a high degree of their compatibility.
Who is suitable for this complex.
This complex of sports nutrition is well suited for people with a moderate body fat content, for a set of dry muscle mass, with a minimum increase in fat mass.
1. Fast protein
100% Whey Gold Standard is a fast whey protein, a basic supplement for gaining muscle mass. 100% Whey Gold Standard is one of the most effective and optimal in terms of price/quality ratio. Fast protein is characterized by a high rate of assimilation, so it is required in the pre – and post-training time. Take 1 serving an hour before the start of training and immediately after, as well as immediately after sleep. On days free from training, take a fast protein in the morning and in short breaks between meals. Studies have shown that whey protein is the most effective form of protein for gaining muscle mass.
Replacement: ISO-100 from Dymatize, Zero Carb from VPX, Whey Supreme from Ultimate Nutrition
2. Complex (slow) protein
BSN Syntha-6 is the best high-quality complex protein that is absorbed for a long time, allowing you to supply muscles with amino acids for several hours. Take Syntha-6 for 1 serving in long breaks between meals (when it is not possible to take a full meal), so that the muscles are constantly supplied with amino acids, and 1 serving before bedtime.
Replacement: Probolic-SR from MHP, Matrix from Syntrax
“Attention” Calculate the daily protein requirement. Based on the received figure, determine the desired number of servings. At the same time, 70-80% should fall on fast (whey protein).
3. Pre-training complex
NO-Xplode from BSN-combines three important systems: L-Arginine (nitrogen donor) to improve blood supply, that is, muscle nutrition. Creatine-increases strength and muscle growth. Vitamins and trace elements. Drink 30-45 minutes before each workout.
Replacement: Fierce from SAN, Trac Extreme-NO from MHP, Xpand Xtreme Pump from Dymatize
4. Creatine Monohydrate
Creatine Powder from Optimum Nutrition is a powerful supplement that significantly increases strength indicators and muscle growth. Monohydrate is currently one of the most optimal forms of creatine. Take it 3-4 g on rest days, stirring it in sweet juice or with protein or gainer. To improve muscle nutrition and accelerate creatine transport, you can take arginine (about 2 grams) together with creatine monohydrate.
Replacement: Creatine Monohydrate from Ultimate Nutrition, Creatine Powder from Multipower
5. Vitamin and mineral complex
Opti-men for men or Opti-women for women – all metabolic reactions, including muscle growth, occur with the participation of vitamins and minerals, so good results are unthinkable without such an additive. It is optimized for sports, creates ideal conditions for weight gain.
Replacement:Animal Pak from Universal Nutrition, Activite Sport from MHP
6. Proper diet