GAINING MUSCLE PART 3:

This is the last part of my three part article. This is all about the supplements a take to gain muscle mass. When considering what supplements you should take you need to remember you need a balance between what builds muscle and what speeds up your recovery time. This is where the parts of the articles add up. If you start using the exercises in part one you will feel achy the next day which is obvious. By these supplements reducing your recovery time you will be able to lift more the next day due to the reduction in muscle soreness. So in short, taking a recovery supplement will help you build muscle as you will be more efficient each day at the gym or even training for a sport.

BCAA – recovery

Branch chain amino acids. It has actually been proven in a study that BCAA’s is one of the simplest ways to recover from heavy training sessions. This is because the supplement supports energy use in the body and decreases muscle soreness. Researchers found that to reach higher performance levels you need to take a large dose before and after training. This way there is an immediate source of amino acids which are required for proteinsynthesis. 5-10 grams would suffice depending on your body weight. 

Glutamine – recovery

I love this supplement. Glutamine is an amino acid. An amino acid is a molecule which creates protein. It is involved in the protein synthesis process, so after you’ve worked out and broken down muscle tissue, it will help to rebuild it back creating bigger, stronger and more efficient muscles. As it speeds up this process you will be able to work harder the next day due to your muscles not feeling as fatigued. There is some talk about creatine and glutamine using the same transport system in the body though. This means if you take both your body will only accept one. To combat this it is simple you just take them 2 hours apart.

The way I look at it is try and think of the transport cell as a car, and the glutamine and creatine as two different groups of friends that don’t get on. You are going to have to make two trips to separate them. If you try to cram them all in at once there will be a falling out and one group will be kicked out so they won’t make it to the end destination.

I recommend you take it in powder form, this will mean your body will absorb more and you will feel more of the benefits. 

Whey protein – build muscle

This supplement is an easy way to get your protein in. It’s a cheap option also as many fresh meat products cost alot these days. As whey protein comes in alot of different flavours people usually use them as something to settle the sweet tooth. It is also very versatile; you can have with water for a quick release or with milk for a slow release. You can add it too smoothies, cake mixtures, protein bar mixtures etc. If you are interested in making your own visit: http://mmillarnutrition.blogspot.co.uk/search/label/Food. 

Another plus factor is that protein powders are usually low in fat and carbs. This makes them brilliant if you are cutting and want some more protein in your diet. Also if you are bulking it is easy just to chug a shake to get some extra calories in. Now the way this helps you build muscle is simple. When you train you tear your muscles (which is why you ache and feel pain afterwards) but when the tear heals the muscle grows bigger and stronger. The only way that the muscle can grow though it through proteinsynthesis. So an increase of protein in the diet will speed up the process meaning you’ll build muscle. 

Creatine – build muscle

Creatine monohydrate is widely used throughout the weighlifting/bodybuilding community, it is an amino acid which makes it a natural substance. It turns into creatine phosphate in the body which helps create a substance called adenosine triphosphate (ATP). ATP is the only form of energy the muscles uses. Due to this supplement creating more ATP within the body it allows you to to have a more intense and longer work out, allowing you to get that one last rep out of an exercise.  This means this supplement will make you stronger and faster because of the increase of ATP production.

Scientific data suggests that it does in fact improve: muscular endurance and maximal strength. These data also indicate that there is an increase in anaerobic power and performance with activities such as jumping and knee extensions, so if you are wanting to improve your squat you know what to do.... It also does make you gain lean mass. 

Firstly you need to go through your loading phase. This is where you take 5g four times during the day for three days. Once you have taken this 20g a day your creatine levels have spiked so the maintenance phase kicks in. This is where you maintain the level of creatine in the body. You do this by taking 5g per day until your cycle is over.

Well, I hope this three part article has helped. I hope it has given you the knowledge to go out and start building muscle or even helped your correct some mistakes. Remember you need all to do all three parts to successfully gain mass. Think of it as a tripod, you kick out one leg the whole thing falls.

Ref:

Exercise induced muscle damage is reduced in resistance trained males by BCAA’s. Journal of the international society of sports nutrition (2012. 9(20))