Що насправді потрібно для росту м’язів? Роль харчування та гіпертрофія | Олександр Довгич | GymКаст

GymCast is a podcast from GymBeam, where fitness bikini Kateryna, together with invited experts, talk about sports, development, career and the path to the best version of yourself in the gym and outside. In this episode, we continue to analyze the topic of hypertrophy and talk about why muscle growth depends not only on training. How important are nutrition, recovery, sleep and general lifestyle? Is it possible to gain muscle mass without a calorie surplus? And what mistakes most often hinder progress even for those who train regularly? Together with the guest, we discuss the role of protein, carbohydrates and fats in the hypertrophy process, the impact of stress and sleep deprivation on results, cardio during weight gain, as well as supplements that really have a scientific basis. 💬 In this episode, we talk about: ● How important is nutrition for muscle growth? ● Is muscle growth possible without a calorie surplus? ● How much protein is actually needed for hypertrophy? ● Is there a difference between protein from food and protein? ● How do carbohydrates affect performance and recovery? ● Why are fats critically important for hormonal balance? ● How much do sleep and stress affect muscle growth? ● How do you know that the body does not have time to recover? ● Does cardio interfere with muscle mass gain? ● Why are fasting weeks and periodization needed? ● Why can constant “drying” slow down progress? ● What mistakes most often interfere with muscle mass gain? 🎙 We continue to analyze the topic of hypertrophy together with Oleksandr Dovhych and talk about why muscle growth is built not only on training, but also on nutrition, recovery and a systemic approach. 🔥 This issue is about what really affects muscle growth. We talk about nutrition, recovery, sleep, cardio, supplements and the most common mistakes that can slow down progress even with regular training. 🎙 Kateryna Onishchenko — https://surl.li/lskdgc / https://surli.cc/nyzvyk 🎙 Guest - Oleksandr Dovgych — https://surl.li/wmmyrg 💪 Powered by GymBeam: https://gymbeam.ua/ua/ Follow us: Instagram: ▶ https://bit.ly/3PO47OL Facebook: ▶ https://bit.ly/3ZLwKAG TikTok GymCast: ▶ https://bit.ly/456lBOF TikTok GymBeam: ▶ https://bit.ly/3NaTasQ Subscribe to the channel, like and write in the comments: what, in your opinion, has the greatest impact on muscle growth - training, nutrition or recovery? 💪 ⏰ Timecodes: 00:03:10 How much does nutrition affect muscle growth? 00:04:24 Is it possible to build muscle without a calorie surplus? 00:06:05 How much protein do you need for muscle growth? 00:07:27 What happens if you eat too much protein? 00:08:21 Is there a difference between animal and plant protein in the diet? 00:12:08 Is there a “net surplus” and what should it be? 00:27:13 Is there really a “protein” or “carb window”? 00:32:18 When is the best time to do cardio? 00:49:42 What is more important for hypertrophy: training, nutrition or recovery? 00:54:05 What is pruning and how does it work? 00:57:59 What is periodization in simple words? 01:06:43 What mistakes most often prevent muscle mass gain? 01:08:50 What role do sports supplements play? 01:09:00 Does creatine help gain muscle mass? 01:15:29 Answers to questions from viewers. 01:24:17 Blitz #gymcast #gymbeamua #hypertrophy #muscle #strengthtraining #fitness #sport #recovery #protein #creatine #sportsnutrition #bodybuilding #ukrainianpodcast #gbfit