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Complete set of sports nutrition for muscle gain

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-09-27

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Sometimes I get messages like: "I have enough money. What should I buy for mass to stock up 100%?" If you have the funds and want to make a full purchase, then this article is for you. I will now tell you what sports nutrition you need to take for mass gain. I will outline step-by-step what you need to buy and how to take it all for maximum effect. Let's maximize the benefits of sports nutrition! Everything I say applies to both men and women. So, you will need:

1. Gainer

This is our main supplement. The basic one, so to speak. But the gainer you need is not just any gainer, but one that contains about 30% protein. For example:

Mass Gainer by Dobromil Fit
Optimum Nutrition Pro Gainer
Nutrabolics: IsoGainer 33% protein and 49% carbohydrates
BSN True-Mass

Indeed, it's not a problem to get carbohydrates from regular food, but there is less and less protein in food products now. Therefore, don’t be fooled by the cheapness and don’t buy gainers that are just carbohydrates and sugar. For muscle growth, you also need protein, not just carbohydrates.

As you can see, you will need from 2 to 4 kg of gainer per month. This averages to 3000 – 6000 rubles.

2. Vitamin-Mineral Complex

Such supplements do not directly increase mass but improve the overall condition of the body and allow for more lively and energetic training. I won’t expand on the benefits of vitamins and minerals; you already know all this well. I will only say that it's better to buy sports vitamin-mineral complexes. They contain higher dosages and a richer composition. I recommend:

They are already packaged into servings. Women can take 1 packet every other day or daily. Men can take one packet per day.

This will cost you an additional 1500 – 3000 rubles per month.

3. Creatine

Creatine is needed to increase strength endurance. With it, you can do 1 – 3 more repetitions in each set. This significantly enhances the effectiveness of your workouts. Additionally, a side effect of creatine is water retention. The water retention is slight, about 1 - 2 liters. This water will dissipate as soon as you stop taking it.

Women will need about 5 grams of creatine per day. Men weighing up to 70-80 kg will need about 10 grams. Heavier individuals should take 15 grams per day. Creatine should be taken in the morning and evening or after training. If you are taking 5 grams a day, then only in the morning.

It’s best to choose regular monohydrate creatine in powder form. Powder is cheaper. Capsules and tablets don't offer any advantages in terms of effectiveness. Here are some options you might consider:

This adds another 500 – 1000 rubles per month.

4. BCAA

In the gainer you will be drinking, there will be about 30% protein. And in that 30% of protein, BCAAs will be at best 1/5. This means that for every 100 grams of gainer, you will only get 6 grams of BCAAs. You can also purchase them separately. Also in powder form. Yes, BCAAs are not a panacea, but since we are stocking up fully and not sparing money, right?

So, you can take BCAAs in either powder or capsule form. Powder is cheaper, but less pleasant (bitter taste). Capsules are more expensive but more convenient. I’ll suggest both options:

Women will need about 10 grams a day. Men of lighter weight should take 15 grams, and heavier men should take 20 grams. Here I mean the weight of pure BCAAs, as not all products contain 100% BCAAs. Split this dosage into 2 servings, taking it in the morning and after training. If there's no training, then in the morning and evening.

BCAAs will add another approximately 1500 – 3000 rubles per month.

5. Tribulus

This supplement stimulates the production of your own testosterone. Testosterone is essential for muscle growth and fat burning. It is necessary for both men and women. Ladies need not worry – you won’t start growing a mustache. Testosterone will increase slightly, but enough to warrant the expense on this supplement. Here are some products I recommend:

Women will need to take 2000 mg of ACTIVE INGREDIENT per day. Men weighing up to 70-80 kg should take 3000 mg, while heavier men should take 4000 mg per day. Split this dosage into 2 servings, taking it in the morning and evening. There’s no need to tie the intake of tribulus to your training sessions.

This will cost an additional approximately 1000 – 2000 rubles per month.

Conclusion

This totals 7500 – 15000 rubles per month. That’s quite a sum. And not everyone can afford it. But, as I mentioned at the beginning, this article is aimed at those who are ready to stock up fully. If you have less money, the products are arranged in the article in order of their importance. Therefore, you can start with the gainer and see what else you can afford.

However, if you purchase all of this and take it in the dosages I've mentioned, you will feel a tremendous difference. Sports nutrition, when taken comprehensively (multiple products simultaneously), can increase workout effectiveness by 20% - 30%. And that's significant.

With this complete set, you will receive excellent support for muscle mass gain specifically. And this comes without any side effects. Women can gain 2-3 kg of muscle per month. And men can gain 3-5 kg. Yes, you will pay a lot of money, but we are stocking up fully, aren’t we? )) Good luck!