Women can benefit from using supplements to gain muscle mass. Just like men, they can use natural supplements to accelerate their muscle-building. Natural anabolic substances enhance muscle performance without the hormonal effects that drugs such as anabolic steroids have on the body. The timing and combination of the supplements is crucial.
Step 1
Take a protein supplement upon waking to provide the body with much-needed amino acids after a seven- to eight-hour fast. This stops the catabolic (breaking down) forces in your muscles from tearing down hard-earned mass, according to "Natural Anabolics." It works even better if your protein supplement combines the fast-acting power of whey protein with the slower digesting action of casein protein.
Step 2
Drink a protein shake with one scoop of whey one to two hours before you work out to provide amino acids to your body. In addition, take 2 to 3 g of creatine monohydrate, 3 g of L-arginine and 1.5 g of beta alanine. This combination makes a powerful cocktail of natural anabolic substances that allow muscles to train longer and harder, according to "Homemade Supplement Secrets."
Step 3
Drink a post-workout shake immediately after your workout. Combine 30 to 40 g of whey protein, 60 to 100 g of high-glycemic carbohydrates (dextrose or fruit juice) and 15 to 30 g of healthy fats from flaxseed oil. "Optimum Anabolics" recommends this combination for muscle building. For even faster recovery, you can add 2 to 3 g more creatine and 5 to 10 g of L-glutamine.
Step 4
Take a multivitamin, 1 to 2 g of CLA (conjugated linoleic acid) and 1 to 2 g of omega-3 fish oil with each of your five or six small meals a day. These frequent meals provide a trickle effect of needed nutrients such as vitamins, amino acids and essential fatty acids.
Step 5
Drink two or three protein shakes a day to round out your total daily nutrition. Use either whey protein, a whey/casein blend or multisourced blended protein. These protein blends usually include whey, casein, egg white and/or soy. You can drink them between meals or replace whole-food meals with shakes for convenience.
Step 6
Take 5 to 10 g of L-glutamine before bed. According to "Home Supplement Secrets," you can also take 5 to 10 g of branched-chain amino acids, 3 to 5 g of GABA (gamma-aminobutyric acid) and 1 to 5 g of melatonin to increase growth hormone production while you sleep. In addition, take slow-digesting casein protein before bed to prevent muscle catabolism while you sleep.
Tips and Warnings
- Beta alanine causes a slight tingling or flushing sensation of the skin. This is natural and not harmful in any way, but it may feel uncomfortable to some users.
Things You'll Need
- Whey protein
- Casein protein
- Protein blend
- Dextrose
- Fruit juice
- Creatine
- L-Arginine
- Beta alanine
- L-Glutamine
- Branched-chain amino acids
- Melatonin
- GABA
References
- "Optimum Anabolics"; Jeff Anderson; 2004
- "Natural Anabolics"; Jerry Brainum; 2005
- "Homemade Supplement Secrets"; Jeff Anderson; 2009
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