Building muscle quickly with supplements can be easy if you know how much of which substances to take at the proper time. Supplements can help to put your muscles in an anabolic or muscle-building state. Remember that building muscle requires a growth stimulus, which you create in the gym by training intensely. Supplements alone will not build muscle. However, with the right supplements, you can build muscle much faster than with diet and exercise alone, according to fitness expert Jeff Anderson in "Homemade Supplement Secrets."
Step 1
Drink one scoop of whey protein mixed into 6 to 8 oz of water or skim milk immediately upon waking. Sleep is a fasted state and when you wake your body's levels of the muscle-eating stress hormone cortisol are at their highest peak. Whey protein flips the switch from catabolic muscle-loss to anabolic protein synthesis, according to "Natural Anabolics" author Jerry Brainum. Also, consider taking a nitric oxide-boosting product that contains 3 g of some form of L-arginine.
Step 2
Take a multivitamin supplement with one to three daily meals for nutritional support. A multivitamin provides all of your daily vitamin and mineral needs. Individuals who train intensely need higher amounts of vitamins to support muscle recovery. For example, any form of exercise naturally produces free radicals as byproducts of cellular energy production. Vitamins like C and E fight these free radicals to keep you healthy. Include 1 to 3 g of omega-3 fish oil, which has myriad benefits to your body, according to "Combat the Fat" by Jeff Anderson.
Step 3
Drink a whey and casein protein blend as a meal replacement or snack between your whole food meals. Whey protein is fast-digesting and casein digests slowly. The combination ensures that your body has constant access to the needed amino acids for muscle repair and recovery. Moreover, casein is highly anti-catabolic, meaning that it prevents muscle breakdown, according to Brainum.
Step 4
Take 5 g of creatine, 3 g of beta-alanine and 1 tbsp of MCTs or medium-chain triglycerides 30 to 60 minutes before your training session to support your energy needs, according to Anderson. The "Muscle & Performance" article "Everything You Need to NO" suggests taking 3 g of arginine-alpha-ketoglutarate, 3 to 6 g of L-citrulline, 1 to 2 g of L-histidine and 100 mg of pycnogenol to support NO production for better muscle pumps and fat burning.
Step 5
Drink a protein shake containing 30 to 50 g whey protein and 60 to 100 g dextrose, maltodextrin or waxy maize immediately after your workout. Waxy maize is a form of modified corn starch that helps muscles recover quickly, according to "The Carbo Rater" Muscle & Fitness article by Jordana Brown. Add 5 g of creatine and 10 g of L-glutamine, which further enhance recovery, according to "Good News on Glutamine" by Matthew Kadey.
Step 6
Have a protein shake before bedtime that includes 20 to 40 g of slow-digesting casein protein, which causes a trickle effect of amino acids to your muscles while you sleep. You can also add 1 to 2 tbsp of flax seed oil to support hormone production and supply omega-3 precursors for faster recovery, according to Anderson.
Tips and Warnings
- Always consult with your doctor before beginning to take any new supplement. Start with the basics like whey protein, multivitamins and creatine and build your supplement stack from there as needed.
Things You'll Need
- Whey protein
- L-arginine or AAKG
- Multivitamin
- Casein protein
- Creatine
- Beta-alanine
- MCT oil
- L-citrulline
- L-histidine
- Pycnogenol
- Dextrose
- Maltodextrin
- Waxy maize
- L-glutamine
- Flax seed oil
References
- "Homemade Supplements Secrets"; Jeff Anderson; 2008
- "Natural Anabolics"; Jerry Brainum; 2006
- "Muscle & Performance"; Everything You Need to NO; Jordana Brown; January 2010
- "Muscle & Performance"; Good News on Glutamine; Matthew Kadey; March 2010
- "Combat the Fat"; Jeff Anderson; 2008
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