preventing catabolic processes in the muscles, and increases glycogen stores (in fact, this is the same glucose stored for future use).

Tip 9. Vitamins
Pay due attention to the use of food rich in vitamins - liver, vegetables, fruits. Vitamins are accelerators of all processes in the body. So vitamins C, E protect your body from the action of toxins, vitamins B nourish your nerve cells, vitamin K, found in the liver of cod and animals, has a beneficial effect on the blood of a bodybuilder. A set of muscle mass will require additional portions of vitamins from the body, this should not be forgotten either.

Tip 10: Supplementation
In order to evaluate and understand how various supplements affect the body, we will use the "services" of creatine and glutamine.
As a nutritional supplement, creatine is unparalleled - it actively increases endurance, muscle energy levels and stimulates protein synthesis in an athlete.
Glutamine is a constant companion of creatine. This amino acid has a beneficial effect on the bodybuilder's immune system, protecting it from various attacks by microbes and bacteria, which are more than enough in gyms. In addition, glutamine helps store glycogen and blocks the effects of the infamous cortisol.

Gaining muscle mass will require you to take these supplements immediately after your workout, along with a gainer. The reason for this is the ability of the gainer (glucose in its composition) to dramatically increase the concentration of insulin in the blood, which in turn helps creatine and glutamine penetrate into muscle cells.
The optimal dosage of creatine is 3-6 grams per day, the optimal dose of glutamine is 5-10 grams of the drug per day.

Tip 11: Drink more water
Gaining muscle mass will require additional volumes of water / fluid from you. Your body consists of 75% water, which means that not a single muscle in your body will grow if you do not find the opportunity to drink at least 1-1.5 liters of liquid per day (water, juice, compote). When the body is dehydrated, water leaves the muscle cells and thereby triggers the mechanism of destruction of muscle tissue. Do not forget, by the way, that the action of creatine and glutamine is largely based on the effect of "swelling" the muscles, that is, filling them with fluid. By "attracting" water into muscle cells, creatine with glutamine stimulates the muscle to further growth.

In conclusion, we want to add that gaining muscle mass should not be an end in itself. We should not forget about building up the strength of muscle contraction, because it is precisely this that is the key to strong, strong and stable muscles.