Gaining mass is a common goal for many bodybuilders and other sports enthusiasts, such as rugby and field hockey. To achieve this goal, it's essential to adopt the right diet and a specific training program.
Dietary supplements, such as proteins, gainers, iron, omega 3 or creatine, can help to support this objective and improve sporting performance. However, it's crucial to choose the right products and understand their role in nutrition and muscle mass gain.
In this article, we'll look at the different aspects of mass gain(weight gain in lean mass), the importance of macronutrients (proteins, carbohydrates and fats) and micronutrients (vitamins and minerals), as well as the most useful dietary supplements for successful mass gain, in the context of sport.
We'll also give advice on exercises and training programs suited to this objective, and discuss best practices for healthy, progressive mass gain.
So put on your sneakers and get ready to reach new heights in your quest for healthy muscle mass that's suited to your sporting practice! 💪
| In brief | Details |
|---|---|
| 🍽️ Key macronutrients | Proteins, carbohydrates, lipids |
| 🏋️ Recommended exercises | Strength training, resistance exercises |
| 💊 Useful additions | Protein, gainers, creatine, omega-3 |
| 🔧 Role of proteins | Muscle building and repair |
| 🔋 Carbohydrates | Energy for training, glycemic stabilization |
| 🌱 Healthy fats | Omega-3 for inflammation and hormonal support |
| 🧪 Creatine | Improves performance and muscle growth |
| 🌟 BCAA | Support for muscle growth and recovery |
| 🥦 Vitamins and minerals | Metabolic and physiological support |
| 🔄 Tips for success | Progressiveness, food quality, rest |
Understanding mass gain and its importance for athletes
Building muscle mass is an essential objective for many athletes, whether they're into bodybuilding orother disciplines such as team sports.
The main aim is to increase muscle mass and strength, to improve sporting performance and achieve optimum results. To achieve this, it's important to adopt a balanced approach and implement a training program and adapted diet.
Caloric intake and exercise play a crucial role in mass gain. Indeed, it is necessary to consume a caloric surplus to enable the body to build new muscle tissue.
However, it's important not to put on too much weight in the form of fat, and to opt for a gradual gain in mass, giving priority to the quality of your nutritional and dietary intake.
It's important to maintain a balance between caloric intake and physical exercise, so as not to have to resort to major weight loss after intense mass gain, synonymous with fat gain.
For some body types, it will be easy to consume more calories than they burn, while for others it will be necessary to significantly increase their calorie intake to meet their needs. We come back to this in our article dedicated to gainers for lean people.
Essential macronutrients for mass gain
Macronutrients play a key role in mass gain.
The proteins, carbohydrates and fats taken in each day are all important for muscle growth and development, and their consumption must be adapted to the needs of each individual.
Proteins and their impact on muscle growth
Proteins are essential for building and repairing muscles. They are found in many foods such as meat, fish, eggs, dairy products and legumes.
Quality proteins, such as whey, are particularly important for mass gain, as they provide a wide range of essential amino acids, including BCAAs (branched-chain amino acids), which are crucial for muscle growth.
Protein supplements, such as whey, can be consumed to easily increase protein intake from the daily diet and support mass gain. They are generally consumed with another source of carbohydrates to promote their assimilation. Take a look at our recipes for mass-building shakers.
Carbohydrates for energy and muscle growth
Carbohydrates are also important for mass gain, as they provide the energy needed for intensive exercise and training.
Athletes need to consume quality carbohydrates, such as wholegrain cereals, but also vegetables and fruit (which provide carbohydrates to a lesser extent), to support their weight gain and performance.
Low glycemic index carbohydrates, such as oatmeal or lightly cooked pasta/rice, are particularly useful for maintaining more stable energy levels throughout the day and avoiding blood sugar spikes and crashes.
Fats and their role in mass gain
Lipids play an essential role in healthy mass gain, although they are often considered harmful. Healthy fats, such as omega-3s, are important for overall health, inflammation reduction and hormonal support.
Sources of healthy fats include oily fish, nuts, seeds and vegetable oils. By consuming quality fats, athletes can support their mass gain while maintaining overall good health.
The most effective dietary supplements for mass gain
A number of dietary supplements can support mass gain and help athletes achieve their goals more quickly.
It's important to select quality products and use them as a complement to a healthy, balanced diet.
Gainers for extra calories
Gainers are supplements designed to provide extra calories, in the form of proteins, carbohydrates and fats.
They are particularly useful for people who find it difficult to consume enough calories through their daily diet.
It's also possible to make "homemade" gainers by combining whey and a carbohydrate source, such as oat powder, to obtain a personalized, healthy mix, tailored to individual needs.
Creatine for building muscle strength
Creatine is a scientifically recognized supplement for building muscle mass and strength. It enhances performance during high-intensity, short-duration exercise and promotes muscle growth.
However, it's important to pay attention to the quality and provenance of the creatine you choose, as not all products are created equal. Creatine monohydrate is considered the most studied and effective form of this supplement.
Please note that creatine does not directly lead to mass gain. It is used to increase training loads in order to stimulate muscle fibres more intensely. Creatine is therefore quite different from whey, which plays a role in reconstruction.
BCAAs: role and importance in building muscle mass
BCAAs, or branched-chain amino acids, are a group of three essential amino acids(leucine, isoleucine and valine) that play a crucial role in muscle growth and repair.
They are essential for building mass and supporting recovery after training. It's important to note that there's a difference between isolated BCAAs sold as such and the BCAAs naturally present in conventional proteins such as whey, casein, vegetable proteins or proteins present in the diet.
These proteins contain BCAAs in varying concentrations, but most are biologically complete and naturally rich in BCAAs. The benefits of BCAAs are numerous when consumed in this form, supporting muscle growth, recovery and sports performance.
On the other hand, taking isolated and/or purified BCAAs doesn't bring the same benefits, as they don't provide all the other amino acids needed for muscle building and various other functions.
So, to reap the full benefits of BCAAs, it's best to consume biologically complete proteins, naturally rich in BCAAs, rather than isolated BCAA supplements.
This can be achieved by integrating quality protein sources into your everyday diet, such as whey, plant proteins or proteins from various food sources. If you're interested in this subject, we'll come back to the supposed dangers of BCAAs for the heart in one of our articles.
Vitamins and minerals for healthy weight gain
Vitamins and minerals are also important for mass gain, as they are involved in many metabolic and physiological processes.
For example, a 2022 study published in EMBO reports showed that iron supplementation could preserve muscle mass and function and prolong survival in tumor-bearing mice. It also suggests targeting iron metabolism as a therapeutic option for muscle-wasting diseases.
Athletes need to ensure they consume sufficient vitamins and minerals to support their mass gain and recovery. This can easily be achieved by eating a varied and balanced diet, rich in unprocessed raw foods.
Tips for successful weight gain
Finally, to succeed in gaining mass, it's important to set up a suitable diet and training program, and to follow a few key tips:
- Adopt a progressive, balanced approach, ensuring that you consume enough quality calories, but not too many.
- Focus on strength training and resistance exercises to stimulate muscle growth.
- Consume quality proteins and complex carbohydrates to support muscle growth and provide energy. Consult our guide on which proteins to choose if you need them.
- Make sure you get enough rest and recuperation, as recovery is essential to allow your body to build new muscle tissue.
- Consider taking quality supplements, such as whey, to support your mass gain and improve your performance.
By following these tips and being patient, you can progress towards healthy, effective muscle mass gain, while improving your sports performance and achieving your goals.
Remember that everyone is different, and that the key to success lies in perseverance and adapting your program to your needs and your physical and psychological state.
