One of the most popular fitness goals is increased muscle size. Walking into the gym and completing a strength training routine will provide only limited results. Combining that routine with supplements that provide energy for the workout along with nutrients for muscle growth and repair is the key to maximizing muscle size. Supplements are available in a variety of brands and types for different benefits. Following a detailed supplementation plan will ensure muscle size is achieved effectively.
Consume the basic supplements. Adding a multivitamin, a mineral supplement and protein powder to your regimen is the basis for gaining muscle mass. Multivitamins and mineral supplements provide a blend of nutrients that might not be consumed in everyday nutrition and can also provide nutrients that play a key role in muscle growth and recovery. Protein powder is one of the most popular supplements and supplies the body with fast-absorbing essential amino acids throughout the day.
Calculate the right dosage. Too much of a particular supplement could have adverse effects on the body, and not consuming enough will prevent the maximum results. Follow the label directions for dosage based on your body type, weight or goals. For example, a creatine dose calculator uses body weight and body fat percentage to calculate the recommended number of creatine grams per day.
Take a recovery supplement immediately following a workout. A carbohydrate-protein supplement should be consumed within 30 minutes after a workout to start the recovery and growing process. The supplement should contain 0.15 to 0.25 grams of protein per pound of body weight and 0.60 to 0.75 grams of carbohydrates per pound of body weight. Protein supplies the nutrients for muscle growth while the carbohydrates are used to restore muscle glycogen to prevent the breakdown of muscle tissue.
Follow a supplement plan throughout the day. Your body can transition into a catabolic state at which time it uses muscle for energy within four hours without the proper nutrients. One of the most important times to provide nutrients to the muscles is at night while you sleep. Common nighttime supplements include ZMA, which releases growth hormone for increased size and strength, along with glutamine, which increases the size of the individual cells within the muscle.
Consume additional supplements based on your body type and size goals. For example, thermogenic supplements can speed up the fat loss process if you need to reduce body fat. Meal replacement supplements can provide the essential nutrients during a busy work schedule to prevent catabolism; and nitric oxide will cause vasodilation and increased blood flow through the muscles.
Always follow a proper diet. The best supplements won't outperform a poor diet. Carry a shaker in your gym bag for a quick and easy post-workout protein shake.
Consult a physician or registered dietitian before starting a fitness or diet program.