3 Size-Up Supplements

Gaining muscle mass is a pursuit that requires a meticulous approach to training, diet and supplementation. As you already know, intense and heavy training sessions are the foundation of muscle growth, but the same can’t occur without supplying the muscles with adequate amounts of nutrients essential to anabolism.

But the number of bodybuilders who manage to grow huge and super strong and stay that way by getting only these two things right is really small. Most of them introduce another factor in the equation: muscle-building supplements that stimulate better growth at the cellular level and promote the body’s production of hormones that ensure lean mass gains.

Without further ado, here are the 5 size-up supplements that you should use to progress faster towards the completion of your muscle building goals.

#1. Protein Powder

It’s natural that athletes and non-athletes have different diet requirements based on their levels of physical activity. Bodybuilders, in particular, require at least twice as much protein as the average moderately active individual. This adds up to 1.5 to 2 grams per pound of bodyweight per day, which is not an easy goal if you’re trying to get all of your protein from whole food. Protein powder blends offer a convenient way to meet your daily protein requirements and power through heavy lifting sessions.

Taking a protein supplement before training will raise the amount of amino acids in your blood and up your performance, while taking it after the workout will ensure a smooth repair and recovery process. The best protein powder blends contain adequate amounts of fast-digesting whey protein hydrolysates and isolates and slow-digesting milk protein isolates and micellar casein.

WHEN TO TAKE

Training Days – 30 minutes before your workout and immediately after your workout.
Rest Days – 2 times daily, once upon waking and before going to bed.

#2. Branched-Chain Amino Acids (BCAAs)

Branched-chain amino acids (BCAAs) contain the essential amino acids leucine, isoleucine and valine, which have to be acquired through your diet or supplementation because the body can’t make them on its own. The beauty of supplementation with BCAAs is that these amino acids are readily broken down for fuel during strenuous exercise and can therefore help athletes increase force production and optimize their performance.

Certain studies have even shown that BCAAs supplementation can decrease your perception of exertion and fatigue during intense training by managing the brain’s tryptophan levels. In this way, taking BCAAs before a workout will help prevent catabolism and reduce muscle soreness, while also helping you train heavy for longer.

On the other hand, supplementing with BCAAs after a training session will accelerate recovery and boost insulin production. Insulin is an anabolic hormone that helps muscle cells get all the nutrients they need to repair and grow, so elevating your insulin levels after working out will help you make bigger mass gains during recovery.

WHEN TO TAKE

Training Days – 30 minutes before your workout and immediately after your workout.
Rest Days – 2 times daily, once upon waking and before going to bed.

#3. Creatine Monohydrate

Creatine is one of the most effective supplements out there, and it has long been recognized as a product that delivers on its promise of improved strength. Also, there’s an abundance of positive research on the benefits of creatine supplementation. During exercise, creatine plays a fundamental role in energy production by being a fuel source for adenosine triphosphate (ATP) which is an energy system used for explosive muscle contractions. By supplying fast-twitch muscle fibers with immediate energy, creatine ensures that these fibers don’t prematurely fatigue and strengthens their contraction.

 

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