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Want to learn the basics for gaining mass and get better results from your workouts? Then read on and discover 5 useful tips you should definitely incorporate in your body building nutrition plan in order to make substantial gains in muscle mass.
1. Take Glutamine First Thing In The Morning
In case you didn’t know, glutamine is the number one amino acid found in your muscles. It plays an essential role in protein synthesis, which is the process that involves the repair of your muscle fibers and the delivery of nitrogen into your muscle cells. Glutamine serves as a vital energy source to fuel your day. Every time you do rigorous training, your glutamine levels get depleted. This is why you must replenish your body with glutamine first thing after waking up in the morning. Another keynote about glutamine is that it helps in re-synthesizing carbs after your workout. Basically, what this means is that it can help speed up your recovery time. For optimal results, be sure to take 5g of glutamine right after you wake up.
2. Prepare A High-Protein And High-Carb Breakfast
Several studies show that whey protein is incredibly useful in enhancing the performance of your muscles. Whey isolate is created from way concentrate. This type of whey contains more protein per unit compared to whey concentrate. This is why it’s recommended to take whey protein isolates during your breakfast. You must also ensure that you consume carbs of equal amount to your protein intake, unless you are currently trying to trim down your body fat. Of course, you must adjust your carb and protein intake based on your size and caloric needs.
3. Consume The Right Pre-Workout Supplements
Proteins – Among the basics for gaining mass you must keep in mind is to take pre-work out protein shakes. This ensures that your muscles are filled with amino acids, effectively commencing the process of protein synthesis as you go through your workout session. Protein shakes are actually the least expensive way to supplement your muscles with proper nutrition. Make certain to drink 20 to 40g of whey protein isolates in addition to 40 to 80g of carbohydrates.
Glutamine And Creatine – Prior to your workout session, take glutamine and creatine while ensuring that you are properly hydrated. It is recommended to drink at least 1 litre of water to aid your recovery, in addition to 5g of glutamine and 3 to 5g of creatine.
4. Take The Right Post-Workout Supplements
Proteins, Carbs and Creatine – Australian researchers conducted a study in which they found that participants who took protein, creatine and carbohydrate supplements pre- and post-workout for 10 weeks enjoyed an 80% higher increase in lean muscle mass as well as 30% higher boost in muscle strength compared to participants who consumed the same supplements but first thing in the morning and before going to bed at night. This goes to show that taking the right supplements post-workout can significantly boost your recovery process. Make it a habit to take a shake containing 40 to 80g of carbs, 20 to 40g of whey protein isolates and 3 to 5g of creatine.
Insulin Mimetics – If you want even better results, try adding insulin mimetics to your shake post-workout. These supplements improve the effect of insulin on the muscle cells, further enhancing your recovery period. Insulin is a hormone that’s highly anabolic. In simple terms, this means insulin plays a critical role in building muscle mass. It promotes protein synthesis and helps prevent muscle breakdown by improving the flow of essential nutrients including amino acids and glucose to your muscles. To put it simply, the protein coming from your supplement wouldn’t reach your muscle cells without the help of insulin. In order to enjoy these additional benefits, add 1 to 3g of taurine, 50 to 100mg of d-pinitol or 1000mg of ALA to your protein shake. However, be sure that you do not exceed the recommended doses. Note that there are creatine products that already include insulin mimetics. While insulin helps in protein synthesis, it can also be a contributing factor to the storage of fat in your body.
- Leucine – 3 to 5g of leucine must be taken alongside your post-workout shake. This supplement is extremely powerful in stimulating the effect of protein synthesis in your skeletal muscles.
- Antioxidants – Did you know that exercising increases oxidative stress and creates free radicals? This is the reason why taking antioxidants can help reduce fatigue and inflammation you typically experience after working out. Vitamins C and E are particularly useful in reducing damage to your tissues. The recommended dosage is 400mg of vitamin E, 500 mg of vitamin C, 15 mg of lycopene and 500 mg of curcumin.
5. Consume A Protein Shake Before Heading To Bed
Since protein is the most essential nutrient for repairing your muscle tissues after rigorous exercise, you can immensely benefit from taking a high-casein protein shake before going to bed. Take note that this would only work if you regularly exercise and do not consume more calories than what your body needs throughout the day.
It’s important to understand that casein is different from whey protein in that it takes a longer time for the body to digest it. For this reason, casein makes for an excellent late-night supplement as it will continuously supply your body with essential amino acids while you are sleeping. It is recommended to drink a micellar casein shake with 50g of protein, 10g of healthy fats and 5g of fibers.
Now that you know the basics for gaining mass, you should be well on your way to creating a more effective bodybuilding nutrition plan to help achieve your fitness goals much quicker.
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