Supplements for mass vbulletin. Weight gain program. When is it better to skip a workout?

Taking vitamins and dietary supplements has its own regimen. Some substances are better absorbed in the morning and before breakfast, some are better absorbed between lunch and dinner, and others are best swallowed during meals. Together with experts, we understand the various intricacies of using such drugs.

Vitamins and dietary supplements before meals

If the packaging indicates that you should take the pill before meals, or even better, 30 minutes before, then this indicates that the drug increases the production of gastric juice. Basically, such dietary supplements can be spirulina, enzymes and enzymes, choleretic herbs. If you take them with or after meals, nothing bad will happen, but the gastrointestinal tract will need more time to digest the food and absorb nutrients from the supplements into the intestines.

While eating

When our stomach secretes juice, the latter helps not only to break down food, but also to absorb vitamins and micronutrients. If you take the dietary supplement on an empty stomach, there will be no particular harm, but no benefit either. After all, all the active ingredients will pass through the stomach without any particular nutritional benefit. “There are dietary supplements or vitamins with an acid-resistant coating, and these can be taken almost at any time. If medications do not have this property, I would recommend using them according to the instructions, for example with food, or even better with food that contains at least a little fat,” says Inna Sedokova, a dietician-nutritionist.

Fat-soluble vitamins

Fat-soluble vitamins A, D, E and K are best absorbed when taken with a meal containing fat. This rule also applies to taking all oils and omega acids (omega 3, 6, 9, fish oil, primrose oil), alpha lipoic acid and coenzyme Q10.

Time of receipt

Impact doses of vitamins and dietary supplements are best taken in the morning and afternoon, that is, at breakfast and lunch. Particular attention should be paid to hyaluronic acid, since if you take it in the evening, there is a risk of getting a slight swelling of the face in the morning. Also, all vitamins taken in the first half of the day are better absorbed by the body, since metabolism is higher at this time of day. The only drugs that are taken after dinner are probiotics, which are drunk before bed and washed down with fermented milk products to create a favorable environment and their reproduction in the body. It is not recommended to eat after taking probiotics to allow the bacteria to take root.

Risk of overdose

Now the risk of overdose is zero; in many multivitamin complexes and especially dietary supplements, the content of active substances is not very high. “Multivitamins always have very low dosages. Accordingly, if a person actually had vitamin deficiency and he decided to start taking multivitamins, then he simply would not have enough of them. And it makes no sense to prevent vitamins, the levels of which are already in order. There is a preventive recommendation for vitamin D, but for the rest there really is no recommendation,” explains Yuri Poteshkin, Candidate of Medical Sciences, endocrinologist at the Atlas Medical Center.

Water-soluble and fat-soluble - how long do they stay in the body?

Water-soluble vitamins (C, group B), folic acid, biotin leave our body almost on the same day, so it is believed that such vitamins can be taken regularly in preventive doses. Fat-soluble vitamins should be taken 2-3 times a season, depending on your goals, but in all cases, no matter how trivial it may sound, it is better to consult a doctor. For example, in order to prescribe the actual dose of vitamin D, you need to know how much of it is already in the body. And for this you need to get tested.

The diet fills the gaps

In the book “Vitamania,” Katherine Price says that we get all the vitamins and minerals we need from food. Doctors also support this opinion, mentioning only folic acid, iron and vitamin D, which it is advisable to drink separately, especially for girls. “For women, a B vitamin such as folic acid can be really important, but this issue needs to be resolved with a doctor, since it is not prescribed in combination with a lot of other side vitamins, which she simply may not need, but according to indications. Of the microelements, the female body also really needs iron, because every month women of reproductive age lose a certain amount of it. And it is very unlikely that a woman, with all her desire, will be able to compensate for the lack of iron solely from food,” says Yuri Poteshkin.

Combination of vitamins

Not all vitamins combine well with each other. For example, many complexes contain almost the entire periodic table, but when taken, one component can weaken the effect of another or completely reduce all nutritional properties to nothing. “When taking vitamins and dietary supplements, there are no clear prohibitions on their compatibility. But at the same time, it is worth knowing about the main incompatible elements in order to divide the reception for breakfast and lunch, for example. Microelements such as iron, manganese, zinc, and magnesium do not combine with each other. It is worth separating the intake of iron and vitamin E, B9 and zinc, beta-carotene and B2, but the latter gets along well with magnesium and even enhances its effect,” says Olga Yablonskaya, immunologist, nutritionist.

For example, iron should be taken with vitamin C. According to a report published in the International Journal of Vitamin and Nutrient Research in 2004, vitamin C enhances the absorption of iron. And calcium must be taken with vitamin D. According to the NIH Osteoperosis National Resource Center, without vitamin D, the body cannot make the hormone calcitriol, which calcium helps release.

Beauty vitamins

Hyaluronic acid should be taken on an empty stomach or 2-3 hours after meals. Collagen supplements are quite sensitive to stomach acid, so for better absorption it is recommended to separate them from meals.

Herbs

Herbs that need to be taken before meals (10-20 minutes before) are bitter herbs that improve digestion or somehow promote greater production of gastric juice. It is recommended to take the remaining herbal infusions 1-2 hours after meals, since food contains fibers that impair their absorption. If the latter are saturated with multivitamins and minerals, then take them after meals.

Our weight gain program goes to the equator. It's time to evaluate the intermediate results. On average you have gained 1-2% of your body weight. For example, you started with a weight of 65 kg, and now your gain is about 650-1300 g. Beginners are in a more advantageous position, their potential for muscle growth has not yet been activated, the genetic threshold has not been crossed. In this case, the increase can be up to 3 kg.

If you have been involved in sports for more than 5 years, then fewer microtears appear in your trained muscles during exercise, and they grow more slowly. The increase will be 0.5% or 300-500 g.

Remember that if you are aiming for great results, then enhanced nutrition, regular exercise and a rational daily routine should become your lifestyle.

Nutrition

What medications and dietary supplements can be taken to speed up weight gain?

• High price for sports nutrition products. You can save money by taking mass gainers and other sports supplements only after your workout. You can also buy products from domestic brands.
• Digestive problems. They can be avoided if you follow the dosage and dilute sports nutrition in water, since lactose in milk often causes indigestion.

What vitamins are good for weight gain?

The most useful vitamins for weight gain

• JYM Vita JYM
• Optimum Nutrition Opti-Men
• Muscletech Platinum Multivitamin
• Supradin
• Dopelhertz active Sport

Why does appetite decrease and how to restore it?

Causes of decreased appetite:

• Insufficient physical activity. It's possible that on non-workout days you don't move much and burn few calories.
• Disruption of the digestive system. An abundance of protein and a lack of fiber leads to constipation and rotting food in the intestines. The toxins released during this process reduce appetite.
• Digestive diseases: gastritis, duodenitis, biliary dyskinesia.
• The menu is incorrect. You consume significantly more food than you need. Perhaps you don’t like the taste of the dishes or they just get boring.

• Enzyme preparations. Medicines containing pancreatic enzymes - Pancreatin, Creon, Mezim. Take 1 tablet of either of these with each meal. Preparations containing enzymes and bile acids - Festal, Enzistal. Take 1-2 tablets during or after meals 2-3 times a day. It is advisable to consult your doctor before taking any medications.
• Extractives, which increase appetite, are contained in broth made from meat, fish or mushrooms. Extractive substances force the stomach to more actively produce gastric juice, which is necessary to increase appetite and improve digestion.
• Menu optimization. Eat the foods you love. Replace boiled chicken breast with grilled chicken breast, boiled eggs with scrambled eggs, etc.
• Liquid products. The body accepts and assimilates liquid foods more easily. Using a blender 2-3 times a day, prepare yourself smoothies containing proteins (raw eggs, dairy products), juices and vegetables or fruits.
• Bitterness have an irritating effect on the gastric mucosa, reflexively increasing appetite.

• Tincture of wormwood. Dilute 15-20 drops of tincture in 1/5 glass of water. Take 4 times a day 15-20 minutes before meals.
• Infusion of calamus rhizome. 10 g. Pour a glass of boiling water over the rhizomes and leave for half an hour. Take 3 tbsp. on an empty stomach 3 times a day.
• Appetizing collection. 1 tbsp. per glass of boiling water, leave for 30 minutes. Take 1 tbsp before meals. infusion 4 times a day.

• Vitamins. Ascorbic acid (vitamin C), vitamin B7 and B12 are especially effective.
• Plant adaptogens have a stimulating effect on the nervous system, activates metabolism and stimulates appetite.

• Ginseng tincture – 15-20 drops half an hour before meals 2-3 times a day.
• Eleutherococcus tincture - 20-25 drops half an hour before meals, 2 times a day.

• Bee products– natural biologically active products created by bees. Stimulate the nervous system and hormone synthesis, improve metabolism and promote weight gain.

• Royal jelly. It is good to combine with honey and ginseng. Apply 100-200 mg 2 times a day 30 minutes before meals. You can take fresh milk from the mother liquor or the drug Apilak (1-2 tablets).

• Iron supplements taken to increase appetite. They irritate the gastric mucosa, increasing the secretion of gastric juice.

• Fenyuls – one capsule per day for 2-3 weeks;
• Sorbifer – 1 tablet half an hour before meals, 2 times a day.

How to make cooking easier?

• There is no need to ensure that food does not boil over or burn.
• Save time. There is no need to stand at the stove, stirring and checking readiness.
• Thanks to the presence of a timer, the dish will be ready when you return. After the set time has elapsed, the multicooker will turn off on its own.
• Thanks to the non-stick coating, you can use a minimum of fat. Food in a slow cooker turns out less fatty, which means it is optimal for sports and dietary nutrition.
• Saving money. You don’t have to buy a steamer, oven or air fryer - a multicooker easily replaces them, and the dishes have a varied taste.

Sports nutrition recipes in a slow cooker

1. Buckwheat or rice porridge + boiled eggs

1. Pilaf in a slow cooker

• 2 measuring cups rice
• 0.5 kg beef or chicken fillet cut into large cubes
• 2 carrots – cut into strips
• 2 medium onions – chopped
• 1 head of garlic - peeled from the top layer and cut crosswise
• 1-2 tbsp. vegetable oil
• spices and seasonings

1. Chicken breast in a slow cooker

• frying onions and carrots;
• boiled or fried mushrooms;
• baked/boiled chicken breasts or any other meat;
• boiled and minced meat.

Sample menus for a 5-6 week weight gain program

1. Whole grain spaghetti 70 g (weight of dry pasta). They are served with tomato sauce and a mixture of seafood 200 g, they can be replaced with fish fried in a non-stick dish without oil 200 g. Fresh paprika and tomato salad with vegetable oil and vinegar 150 g. Black tea 200 g.
2. 2 chicken breasts 300 g cut into pieces, brush with yogurt mixed with spices and bake on the grill or in a frying pan with a minimum amount of oil. Boiled or canned peas 150 g. Salad - cucumber, Chinese cabbage, greens with vegetable oil 150 g. Coffee 100 g.
3. Cheesecakes 4 pcs. 200 g. low-fat sour cream or jam 20 g. fruit 200 g. Coffee with milk and sugar 180 g.

1. Low-fat cottage cheese 2-5% 200 g. 1 banana, 2 tsp. honey
2. 1 banana, nuts 50 g.
3. 2.5% drinking yoghurt 300 g, 100 g dried fruits (dates or dried apricots).

1. Chicken breast salad 200 g – boiled chicken breast 1 piece, olives, tomatoes, cucumbers, herbs, vegetable oil, pea soup 250 ml, boiled new potatoes 200 g, stewed turkey 200 g. Compote 180 g.
2. Salad of cucumbers, tomatoes and radishes with herbs 200 g, mushroom soup with meat and melted cheese 250 ml, 2 soft-boiled eggs, potato casserole with boiled meat and mushrooms 300 g. Tea with lemon 180 g.
3. Greek salad 200 g, buckwheat soup with meatballs 250 ml, beef stroganoff 200 g, wild or brown rice 150 g. Juice 200 g.

1. Oatmeal with milk, butter and sugar 200 g, Russian cheese 30 g, grain bread. Green tea with lemon 180 g.
2. Pumpkin porridge with milk and rice 250 g. Drinking yoghurt 2.5% 200 g.
3. Curd pudding with raisins and dried apricots 200 g with honey 20 g. Black tea 200 g.

1. Fish baked in foil with cheese and tomatoes 200 g, mashed potatoes 150 g, fresh or pickled cucumber 50 g. Rosehip drink 200 g.
2. Bigus (stewed cabbage with beef) 300 g, grain bread sandwich with ham and cheese 100 g. Black tea with lemon 200 g.
3. Stuffed cabbage rolls 3 pcs. 250 g, sour cream 20 g. Salad of cucumbers and tomatoes or other seasonal vegetables 250 g. Kefir 1% 180 g.

1. 3 soft-boiled chicken eggs, liver pate 50 g. Herbal tea 180 g.
2. 1% cottage cheese with sour cream 200 g. Milk 200 g.
3. 2.5% natural yogurt 250 g. 1 banana 200 g.

Physical exercise

What is the genetic threshold? How to deal with the cessation of weight gain?

People seeking to increase body weight sooner or later face the problem of a genetic threshold. They train actively, eat right and rest, but the increase occurs very slowly. Blame it all myostatin. This peptide (a compound of amino acids) is released in the muscles and then enters the blood. It then binds to ACVR2B receptors. The result of this process is the cessation of muscle tissue growth at a certain stage, which is genetically determined. It is to myostatin that a person cannot indefinitely increase the size and strength of muscles.

Myostatin is necessary for the body to develop harmoniously. If the muscles increased excessively, the load on the bones and ligaments would increase too much. And this could lead to serious injuries. In addition, myostatin protects the heart muscle from hypertrophy and excessive thickening.

All people have their own characteristics. Some people are lucky in that their body produces little myostatin, or their ACVR2B receptors are poorly sensitive to it. It is these athletes who have huge muscles without a layer of fat. Moreover, they achieve results without steroids. A striking example is Flex Wheeler, a famous American bodybuilder.

Modern medicines and nutritional supplements that are advertised as myostatin blockers, ineffective. It's not worth spending money on purchasing them.

Scientists have found 2 methods to reduce the effects of myostatin on the body and bypass the genetic threshold:

• Consume Protein Post-Workout. Regular protein consumption slows down myostatin synthesis. Both protein shakes and proteins from food are suitable.
• Consume creatine. It blocks the production of myostanin and its binding to receptors.

Should you take steroids?

By steroids we mean androgens and anabolic steroids. These are hormonal medications, abbreviated as AAS. They imitate the action of the male sex hormone – testosterone. Anabolic steroid molecules, entering the blood, spread throughout the body and penetrate deep into the cells. By binding to the receptors of the nucleus, they change its functioning. Thanks to this, the synthesis of nucleic acids and the formation of new protein molecules are significantly accelerated. This leads to active muscle growth - up to 5-8 kg per month. At the same time, the fat layer decreases.

However, you have to pay for interfering with natural processes with your health. Consequences of taking anabolic steroids:

• Suppression of testicular hormonal function. With long-term use of steroids, the production of your own testosterone decreases. In the future, this threatens testicular atrophy.
• Gynecomastia– enlargement of the mammary glands in men. All steroids are subject to varying degrees of aromatization, during which they are converted into female hormones. These estrogens cause the deposition of fatty tissue in the mammary glands.
• Female obesity. The mechanism of development is similar to gynecomastia. Fat is actively deposited in the lower abdomen, as well as in the hips and buttocks.
• Steroid rage. Attacks of anger caused by the effects of hormones on nerve cells in the brain.
• Acne– acne. Steroids increase the activity of the sebaceous glands. In place of the clogged gland, a pimple with purulent contents forms.
• Prostate enlargement – prostate hypertrophy . Testosterone is converted into dehydrotestosterone in the body. It binds to receptors in the prostate gland, causing it to enlarge.
• Loss of scalp hair and excessive hair growth on the face and body. Hair follicles do not tolerate high levels of dehydrotestosterone. Inflammation occurs in the follicle, which leads to hair loss. Hair on the face and body, on the contrary, actively grows when testosterone levels increase.

• Female. Women undergo masculinization - they acquire masculine characteristics, often this process is irreversible. Hair appears on the face and body, hair loss on the head, the voice changes, facial features become more masculine, and changes occur in the genitals.
• Age up to 25 years. At a young age, the formation of the hormonal system is not completed. Taking anabolic steroids leads to decreased activity of the testicles and their atrophy. Steroid hormones quickly lead to ossification of the growth zones, artificially stopping growth, which in men continues until the age of 25.
• Heart defects. Steroids negatively affect the muscle tissue of the heart and the condition of blood vessels.
• Kidney and liver failure any degree. In this case, steroids and metabolic products are not excreted from the body, but circulate in the blood, increasing intoxication (poisoning with toxins).
• Prostate enlargement, benign prostate tumor. Steroids cause the prostate gland to enlarge and accelerate tumor growth.
• Arterial hypertension. The condition of patients with hypertension (high blood pressure) worsens while taking steroid hormones.
• Severe atherosclerosis. Hormones increase the deposition of atherosclerotic plaques on the walls of blood vessels and the formation of blood clots based on them. This increases the risk of heart attack and stroke.

Should I take anabolic steroids? Definitely not. This can cause irreparable harm to health. In people with hypersensitivity, complications occur even after consuming small doses of drugs.

5-6 week training program for beginners

1. Squats 3 sets of 8 repetitions (3*8) the main load falls on the quadriceps femoris muscle. The gluteal, calf and soleus muscles, as well as the back of the thigh, are actively involved. The extensors of the spine, rectus and oblique abdominal muscles work.
2. Bent-over barbell row(3*8). Forces the back muscles, posterior deltoids, biceps and other arm flexors (brachialis, brachioradialis) to actively work.
3. Bench press(3*8). The exercise strengthens the anterior deltoids, chest muscles and triceps.
4. Pull-ups(3*max) also force the latissimus dorsi, biceps of the forearm, muscles of the upper back, chest, and abdominal wall to work.
5. Romanian barbell deadlift(2*10) pumps up the hamstrings and buttocks.
6. Wide grip barbell row(3*8) Performed to build the deltoid muscles, also involves the trapezius.
7. Hanging Leg Raise horizontal bar(3*max) is one of the best exercises for strengthening the rectus and lateral abdominal muscles.

Training program for 5-6 weeks

First training

1. Bench press (3*10)

1. Standing biceps curl (3*10)

1. Bench press (3*10)

1. Standing biceps curl(3*10)

1. Regular GHR(3*max.) Trains the muscles of the back of the thigh (“biceps” of the thigh), semitendinosus and gastrocnemius. The assistant should press the toes of your feet to the floor.

1. High row (power row) with a barbell from the floor (3*7)

1. Regular GHR(3*max.)

1. High traction (power deadlift) with a barbell from the floor(3*7)

1. Regular GHR(3*max.)

1. Bent leg raises while hanging on the bar(3*max) Knee raises work the rectus abdominis and obliques.

Second training

1. (4*8)

1. Standing shrugs with dumbbells(3*10)

1. Deadlift from knee level (4*8)

1. Standing shrugs with dumbbells (3*10)

1. Deadlift from knee level (4*8)

1. Fitball push-ups(3*12). Works the serratus anterior muscle, which is located on the side wall of the chest.

1. Close grip bench press (3*8)

1. Fitball push-ups (3*12)

2nd approach
12 push-ups + rest 1-2 minutes.

1. Close grip bench press (3*8)

1. Fitball push-ups (3*12).

1. Wide grip chest pull-ups the distance between the hands is 70-80 cm. (3*max.) The exercise helps to increase the volume of the latissimus dorsi, deltoid and serratus muscles, the lower and middle parts of the trapezius muscles, as well as the biceps and forearms.

1. (3*12)

1. (3*max.)

1. The simplest split squat with a barbell on the back (3*12)

1. Wide grip chest pull-ups(3*max.)

Third training

1. Bench press 3*(4*2) hands slightly wider than shoulders. Develops the muscles of the arms, chest and deltoids.

1. Bench press 3*(4*2)

1. 3*(4*2)

1. Bench press 3*(4*2)

1. Reverse grip pull-ups with weights 3*(4*2)

1. (3*15)

1. (3*8)

1. Romanian barbell deadlift (3*15)

1. (chest press with push-up at the top) (3*8)

1. (3*15) works the biceps brachii muscle.

1. (3*8)

1. Squats with a barbell on the trapezius muscles (3*8)

1. Seated barbell curls (3*15)

1. Seated calf raises (with back support)(3*25) work on increasing the soleus and calf muscles on the simulator, with back support.

1st approach
25 lifts + rest 15 sec.
2nd approach
25 lifts + rest 15 sec.
3rd approach
25 lifts + rest 1-2 minutes.
1st approach
2nd approach
10 crunches + rest 15 seconds.
3rd approach
10 crunches + rest 1-2 minutes.

Third training

1. Bench press 6*(4*2)

1. Reverse grip pull-ups with weights 6*(4*2)

1. Bench press 6*(4*2)

1. Reverse grip pull-ups with weights 6*(4*2)

1. Bench press 6*(4*2)

1. Reverse grip pull-ups with weights 6*(4*2)

1. Bench press

1. Reverse grip pull-ups with weights 6*(4*2)

1. Bench press 6*(4*2) hands slightly wider than shoulders. Develops the muscles of the arms, chest and deltoids.

1. Reverse grip pull-ups with weights 6*(4*2)

1. Shvung press with a barbell while standing (chest press with push-up at the top point)(3*4) are performed to increase deltoids and triceps. The muscles of the calves, buttocks and thighs are also worked.

1. Romanian barbell deadlift (3*8)

1. Romanian barbell deadlift (3*8)

1. Shvung press with a barbell while standing (chest press with push-up at the top) (3*4)

1. Squats with a barbell on the trapezius muscles(3*3). The main load falls on the muscles of the pelvis, hips and lower back; most of the muscles of the body are indirectly involved.

1. Seated barbell curls(3*8) – enlargement of the biceps brachii muscle.

1. Seated barbell curls (3*8)

1. Squats with a barbell on the trapezius muscles (3*3)

Daily regime

Use your biorhythms

Quit smoking

• Reduces appetite and suppresses the feeling of hunger.
• Reduces the production of male sex hormones responsible for anabolism. Promotes aromatization and conversion of testosterone into the female hormone estradiol.
• Increases cortisol levels, which causes the breakdown of proteins in muscle tissue. This effect occurs if you smoke more than 4 cigarettes within 2 hours.
• Inhibits the secretion of growth hormone - somatotropin.
• Increases the synthesis of myostatin, which inhibits the growth of muscle tissue.
• Reduces the secretion of the pancreatic hormone insulin, which is responsible for the synthesis of glycogen and the absorption of amino acids, and also slows down the degradation of proteins.
• Reduces the level of protein absorption and its conversion into amino acids by 2 times.
• Causes vasospasm. This results in insufficient oxygen and nutrients reaching the muscles.

When is the best time to skip a workout?

• Overtraining. This condition is associated with the depletion of the body's physical and emotional resources, and it significantly slows down weight gain. After getting up and throughout the day, you feel very tired, irritable, and notice a decrease in reaction speed and appetite.
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Which of the millions of supplements are best for gaining weight? Every athlete is unique, but these 3 supplements have helped many build quality mass.

When you're trying to gain weight, you try to do everything to the maximum: lift weights while you can still move, eat until you feel sick, take every drug you can afford. After all, you want to make the most of this precious period of growth, right?

Yes... but it's better to stay within reason. When it comes to sports nutrition, if you spend money on something crazy that you could spend on, say, food, you're on the wrong track.

If you want to gain quality mass - without excess fat - focus on the main nutrients. These three nutritional supplements will make your workouts more productive, speed up your pace, and protect muscle tissue from breakdown due to training stress.

They are the holy trinity for bodybuilders who want to build quality muscle mass!

1. Creatine: More Energy for More Volume

Research published in the Journal of Nutrition and Metabolism and the Journal of Food Science shows that whey protein in particular stimulates muscle growth more than other sources, and that when combined with strength training, whey protein may result in greater muscle growth. gaining muscle mass.

To achieve the full potential of whey protein, take at least 20-30 grams at least once daily, and if possible twice daily during your specialized bulking phase. On training days, take at least one serving post-workout, when your body's ability to synthesize protein is highest.

Researchers at the University of Toronto found that taking 25 grams of whey protein immediately after exercise resulted in a 67-69% increase in nitrogen retention compared to carbohydrate intake. Scientists also noted that a post-workout whey protein shake provided 53-70% better post-exercise recovery than consuming carbohydrates post-workout.

3. Essential amino acids to boost anabolism

Simply increasing your daily protein intake goes a long way toward turning tough workouts into outstanding results. However, experiments indicate that the better your fitness, the more often your body switches between a highly anabolic state (muscle growth) and periods of catabolism (muscle tissue breakdown). By manipulating these anabolic peaks by consuming protein rich in all the essential amino acids, you can give your muscles the extra boost they need to boost their growth.

Of course, some bodybuilders can accomplish this task by eating grilled chicken breast and drinking whey protein shakes throughout the day, but there is one downside to this strategy. Food and whey protein satisfy your hunger, and it's often difficult to force yourself to gulp down another thick shake even if you know you should. Essential amino acids, on the other hand, are not much different from water in terms of saturation.

Additionally, many studies show that amino acids or protein taken before exercise can increase the anabolic response to resistance exercise. Again, a thick vanilla protein shake, no matter how tasty and healthy it may be, is often not the best choice, since the feeling of a full stomach can greatly distract from the training process. In such a situation, amino acids come into play.

Essential amino acids are nine nitrogen-containing organic compounds that your body must obtain from food sources because it cannot synthesize them on its own. Three of these nine - if it's easier for you, consider them the most essential - isoleucine and valine. This trio has a huge impact on insulin sensitivity and glucose utilization in muscles, and leucine is considered the most effective stimulator of muscle protein synthesis.

Why not take pure leucine in this case? Although branched chain amino acids account for many of the anabolic effects of protein, a recent study by scientists in Sweden found that essential amino acids are more effective than pure BCAAs and leucine. They stimulate muscle protein synthesis mechanisms to a greater extent during the first 90 minutes after exercise and after taking the supplement. In fact, during the first 90 minutes of recovery, essential amino acids were 18% more effective than BCAAs at activating a key anabolic pathway known as mTOR. They remained nearly 40% more effective than leucine after 180 minutes.

Take an essential amino acid drink that contains at least 1.8-3.0 grams of leucine and approximately 0.9-1.5 grams of isoleucine and valine per serving. Drink at least one serving of an essential amino acid supplement before or during exercise, and then drink an essential amino acid drink throughout the day or between meals to support muscle growth.

Brewer's yeast is considered a biologically active food additive; it is recommended to take it not only to improve the overall tone of the body, but also to build muscle mass. Some nutritionists advise taking dietary supplements in tablets in order to gain weight. Many of us underestimate this drug, but in vain. After all, brewer's yeast contains nucleic and folic acid, a number of microelements and nutritional components that ensure the normal functioning of the body. There are over 20 active components inside one dietary supplement tablet. To assess the effectiveness of the drug, it is necessary to become familiar with its effect on the human body.

Beneficial properties of brewer's yeast

Due to the complex effect of minerals and active components of dietary supplements, the body begins the process of cleansing of waste and toxins, while the functioning of all organs is normalized.

If you take brewer's yeast correctly, you can achieve the following results:

• Improve the functioning of the gastrointestinal tract
• Normalize the level of sex hormones
• Reduce the level of “bad” cholesterol in the blood
• Boost immune defense
• Get rid of feelings of fatigue and excessive irritability
• Bring the intestinal microflora back to normal, while activating its work
• Replenish energy reserves inside cells and tissues
• Speed ​​up metabolism and improve the absorption of nutrients
• Get better (gain pounds or stimulate muscle growth).

Types of brewer's yeast

The pharmaceutical market offers a wide range of brewer's yeast, and each product has a different manufacturer. To choose the necessary dietary supplement, you should familiarize yourself with its composition, indications for use and cost.

Nagipol 100

Average price 85-100 rubles.

The drug in tablets includes a number of vitamins (B, F, H), proteins, lipids, valuable amino acids, nucleotides, macroelements, and enzymes.

Nagipol can be taken to replenish nutrients and vitamins during the autumn-winter period, as well as to gain the required number of kilograms if you are underweight. The drug Nagipol helps remove toxins from the body in case of acute poisoning.

Nagipol is contraindicated in case of excessive sensitivity to the components of the dietary supplement.

Detailed instructions for using Nagipol are located

Cost from 105 rub. up to 127 rub.

The domestic manufacturer presents a whole series of drugs called “Ecco-Plus”, which contain vit. B-groups, cysteine, biotin, and folic acid. Brewer's yeast normalizes metabolic processes, so taking it can help you gain muscle mass. With their help, it will be possible to achieve weight stabilization while taking into account moderate physical activity and following a diet.

You can drink the Ecco-Plus dietary supplement if you have signs of vitamin deficiency, skin rashes, or furunculosis. It is worth noting that with an incorrect, unbalanced diet, many people gain weight from brewer's yeast.

The drug "Ecco-Plus" is contraindicated for use during pregnancy and pregnancy, as well as for patients with severe intolerance to some of its components.

AMT brewer's yeast (No. 100)

Average price – 60 rubles.

The manufacturer of this drug is Amateg. Thanks to the balanced composition of amino acids and vitamins, dietary supplements can be considered an excellent adjuvant in the treatment of diseases of the gastrointestinal tract. If you regularly drink brewer's yeast, you will be able to speed up your metabolism, thereby normalizing metabolic processes. By taking brewer's yeast, you can quickly build muscle mass without compromising your health. In addition, they will help in curing infertility for a man planning to conceive a child.

Before taking the drug, you should rule out allergic reactions to its main components.

Detailed instructions for using Brewer's yeast can be found.

How to take brewer's yeast for weight gain

Taking dietary supplements must be combined with a certain diet, thanks to this, during weight gain, it will be possible to distribute fats evenly throughout the body. It is worth limiting or completely eliminating the consumption of sweets, fatty and overly spicy foods.

You should also not overly restrict your body from the usual sweet foods; it is best to replace them with dried fruits or honey, increasing the amount of protein food consumed.

Nutritional Features

It should be noted that it is necessary to have breakfast, and the first meal should be hearty. Eating in the evening should be kept to a minimum to avoid gaining too much weight. When gaining body weight, you should eat fractionally, in small portions. By reducing the amount of salt in cooked dishes, swelling can be eliminated. Compliance with the drinking regime also plays an important role; the volume of water drunk per day should be at least 2 liters.

Instructions for using brewer's yeast

Which brewer's yeast to take for weight gain should be determined taking into account the individual needs of the body and general health. Each type of brewer's yeast has its own reception characteristics:

• Nagipol 100. The dietary supplement should be taken three times a day before the main meal (preferably 20-30 minutes before). The duration of treatment and prophylactic therapy is 1-2 months. If the need arises, taking Nagipol 100 can be resumed after 3 months.
• "Ecco-Plus". Brewer's yeast should be taken orally with meals. The duration of taking the dietary supplement is 2-3 months. with daily use of "Ecco-Plus" three times a day, 1 tablet. Brewer's yeast for weight gain is recommended for use by adults and children over 12 years of age.
• AMT brewer's yeast (No. 100). This vitamin and mineral complex based on brewer's yeast autolysate should be consumed in an amount of 10-15 tablets. throughout the day (as recommended by the instructions), with a sufficient amount of liquid. While taking the drug for weight gain, it is best to follow a drinking regime to ensure maximum effectiveness from the use of the dietary supplement. The duration of taking the drug is 1-2 months.

Before choosing a dietary supplement, you should take into account that taking any of the drugs listed above (if you want to gain muscle mass or simply gain weight) is recommended to be combined with an active lifestyle. Insufficient physical activity will lead to the accumulation of excess fat deposits, which will cause serious health problems.

In most cases, the problem of rapid weight gain worries either men involved in bodybuilding or women who are painfully thin. To solve this problem, the most effective remedy is the use of hormonal medications. Insulin, growth hormone and anabolic steroids are ways to increase body weight by 10-12 kilograms in just 1 month. Those who are afraid of the side effects of potent medications are recommended to use safer substances: enzymes, vitamins, dietary supplements.

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Hormonal drugs for weight gain

The powerful and rapid action of anabolic drugs is based on the fact that they activate 2 very important processes: protein synthesis and muscle tissue growth. As a result, they allow you to gain weight not so much by increasing the amount of fat mass, but by developing a muscle corset. You will have to pay for this unique quality of anabolic steroids with the possibility of serious side effects.

The most effective drugs for weight gain are growth hormone, insulin and synthetic analogues of the male sex hormone testosterone:

Name	Description, application	Side effects	Image
Somatropin	The human growth hormone drug is taken to gain quality weight, without fat and water. Somatropin is most popular among bodybuilders at the stage of preparation for competitions - it allows you to quickly get rid of subcutaneous fat and maintain muscle mass. The most famous and used representative of this class of drugs is Jintropin. It is consumed in a dosage of 0.07 to 0.1 IU per kilogram of body weight per day. The medicine should not be used for weight gain in thin children. This can lead to premature closure of growth plates or gigantism.	The most serious side effects of the drug are the growth of internal organs and fluid retention in the body. The pancreas receives increased load. Therefore, it is recommended to use low dosages of insulin during the course of growth hormone.
Testosterone propionate	A synthetic analogue of the male sex hormone. Girls who have decided to quickly increase body weight with the help of steroids need to opt for this particular drug. The working dosage for the fair sex is 50 mg once every 2-3 days. For men, effective dosages start at 100 mg every other day	It is one of the safest in its class - side effects do not occur often if the dosage is observed. However, water retention in the body, increased blood pressure, acne, and gynecomastia are theoretically possible.
Insulin	The genetic engineering product is an analogue of the pancreatic hormone. For gaining “dirty” mass, it is the number 1 drug - it allows you to gain weight by 9-15 kilograms in a month. In this case, most of the weight gained will be fat and water. Taking insulin leads to a sharp increase in appetite and metabolic rate, which is another positive quality of the drug, which allows you to consume and absorb huge amounts of food. The dosage regimen consists of gradually increasing the dosage: starting from 5 IU and increasing the amount of the administered substance to the value at which mild hypoglycemia occurs (which is then quickly extinguished by eating sweet foods)	The medication has virtually no side effects. The only danger that insulin poses to human health is the likelihood of hypoglycemic coma and death in case of overdose. Therefore, it is necessary to use the drug strictly under the supervision of a doctor.
Methandrostenolone	A guy who has decided to use hormonal pills to gain weight should pay attention to methandrostenolone. The mass-gaining effect of the drug is due to its ability to synthesize large amounts of protein in the body by increasing the level of testosterone in the blood. Taking just 2 tablets (10 mg) increases the level of male sex hormone in the blood by 3-5 times. In addition to increasing body weight and strength, mood and appetite improve, performance and vitality increase. On average, in the first course of methandrostenolone, a man manages to gain 8-10 kilograms of weight, about half of which will then go away when the drug is discontinued. Therapeutic dosages are 10-30 mg per day. In practice, athletes consume up to 100 mg per day	The medicine is highly toxic to the liver. This is due to the fact that the active substance methandienone is alkylated on the 17-alpha group. This is done so that the compound is not destroyed during the initial passage through the liver. Other side effects include increased blood pressure, acne, swelling, and gynecomastia. Girls should not take this hormone.
Sustanon-250	The hormonal drug is a mixture of 4 testosterone esters of varying duration of action. This also determines the duration of the therapeutic effect - it begins a few hours after the injection and lasts up to 3-4 weeks. Sustanon-250 increases body weight by increasing the amount of fat, water and muscle. It is rarely used on its own (like other long-acting steroids). Mainly included in long meat training courses for bodybuilders, powerlifters and other athletes. The starting dose is 250 mg per week. Maximum (for security forces and bodybuilders) - 1500-2000 or more mg per week	This medicine is not suitable for women, as its use can lead to virilization (increased voice, enlargement of the clitoris, appearance of facial hair, etc.). In men, with long-term use or as a result of exceeding the dosage, gynecomastia, increased blood pressure, acne, and swelling may occur.

When deciding to use hormonal drugs to gain weight, you need to carefully analyze all the possible negative consequences for health. In most cases, the use of anabolic steroids is not justified, since it is possible to increase body weight in more gentle ways. For example, the use of enzymes, vitamins, sports nutrition and dietary supplements.

Dietary supplements and sports nutrition

The effect of natural food additives is based on saturating the body with missing nutritional compounds, vitamins and minerals. Therefore, gaining body weight when using dietary supplements is achieved by improving digestion, increasing the tone of the cardiovascular system, internal organs, and activating the production of hormones and enzymes.

The most popular natural preparations for weight gain are:

Name	Description	Image
Samyun Wan	A natural food supplement, the active substances of which are extracts from deer antlers, extracts of ginseng roots, atractylodes, astragalus, and Japanese quince fruits. Chinese manufacturers of the drug promise an increase in body weight up to 9 kg in just 1 month. Such promises should be treated with skepticism, since only potent hormonal drugs can demonstrate such a rate of weight gain. However, due to the rich content of trace elements, minerals, organic acids, tannins, essential oils and other compounds, Samyun Wan is able to improve metabolism, increase food digestibility and performance. The greatest benefit from using the supplement can be obtained by using it 30 minutes before physical activity. This will help increase the efficiency and effectiveness of training and speed up the recovery process. Take the drug 1 capsule per day for 2 months
Brewer's yeast	A natural food additive is produced by fermenting beer wort from hops and malt. About 40% of the total mass of yeast is amino acids and proteins. This composition of the product saturates the body with essential organic compounds, activating metabolism and improving the digestibility of food. A big advantage of the supplement is its significant content of vitamins B, P and D. It is not for nothing that brewer’s yeast tablets are sometimes called “vitamin bombs”. At the same time, the dietary supplement helps fill the body with substances such as phosphorus, potassium, sodium, magnesium, copper, selenium, sulfur and zinc. Children over 12 years of age and adults are recommended to take 2 tablets 3 times a day
Protein	The supplement is a protein concentrate or isolate obtained from milk, whey, liver, meat, eggs, soy and other animal and plant products. The protein content of the product typically ranges from 88 to 98 percent. The sports supplement is successfully used to gain muscle mass during cycles of anabolic steroids, insulin and growth hormone. The protein in this ligament is the building material from which testosterone and other receptors build muscle tissue. Using protein without anabolic steroids is ineffective. It is most often consumed in the form of cocktails prepared by shaking 50-100 grams of powder with water in a shaker or mixer. You can also make various healthy sweets from protein (cookies, cheesecakes, etc.)
Amino acids	Essentially, this is the same protein, only freed from various impurities. The supplement is available in the form of capsules, tablets, powder and syrup containing essential amino acids. Take 8-12 grams of it 2-3 times a day. The use of the supplement is advisable to accelerate weight gain while using anabolic steroids. Another option is for vegetarians and people in difficult living conditions, when adequate nutrition is difficult (in the army, prison, camping, etc.)
Gainer	The supplement is a mixture of protein, carbohydrates and flavors. Use it after hard workouts with weights for speedy recovery. It can really help you gain weight if its use is accompanied by physical activity. In the absence of training, consuming Geiger is not economically feasible, since the same carbohydrates and proteins obtained from regular food will cost several times less. Use the sports supplement 30 minutes before and immediately after training, 50 grams of powder, pre-mixed in a shaker.

The best gainer for lean weight gain - rating and rules of use

Vitamins

The safest and most ineffective pills for weight gain are vitamins. An undoubted advantage is that they can be purchased at any pharmacy without a prescription.

The use of vitamins is justified only in cases of nutritional deficiency, when it is not possible to consume the required amount of vegetables and fruits. Such drugs should not be used in addition to complete and voluminous food.

In situations where low body weight is due to poor nutrition, adults and children over 14 years of age are recommended to drink the following vitamin complexes:

1. 1. Alphabet - 1 tablet of each color per day with breakfast, lunch and dinner (the interval between doses is 4-8 hours).
2. 2. Vitrum - 1 tablet per day after meals.
3. 3. Complivit - 1 tablet per day with meals.
4. 4. Centrum - 1 tablet per day with meals.
5. 5. Merz - 1 tablet 2 times a day with meals.

Common side effects of taking enzymes are nausea, vomiting, constipation, bloating, itchy skin, and hives.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

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