Increasing lean muscle mass quickly involves a combination of the pre- and post-workout supplementation and effective strength training workouts. GNC has created a line of products to supplement your workouts and help you gain muscle. Creatine is an organic acid that is produced naturally in animals and helps supply energy to the muscles, notes the McKinley Health Center of the University of Illinois at Urbana-Champaign. Taking creatine monohydrate before workouts helps to build muscle and improve athletic performance. Whey protein is found in cow's milk and is the fastest-absorbing form of protein that helps to maintain and build muscle, according to MayoClinic.com. Consuming whey protein post-workout aids in muscle repair and recovery. Combining GNC creatine and whey protein supplements with intense strength training workouts can help you build muscle fast.
Mix one heaping teaspoon of GNC's Creatine Monohydrate with water once daily before workouts.
Blend GNC Creatine Monyhydrate with your favorite juice or sports drink to add flavor.
Engage in strength training workouts four days per week to encourage muscle growth. Train opposing muscle groups in the same workout. Work legs on Monday, chest and back on Tuesday, legs on Thursday and arms and abs on Friday. Include compound exercises that work multiple muscle groups at the same time such as pullups, lunges, pushups, squats, overhead shoulder press, triceps dips and situps. Perform each exercise for four sets of 12 repetitions. Lift with moderately heavy resistance, so the last few repetitions of each set are a challenge to complete.
Mix one heaping scoop of GNC Whey Protein with 8 oz. of water in a blender or protein shaker. Drink whey protein immediately after working out. Consume up to three servings per day.
Drink a whey protein shake between meals to constantly nourish the muscles and to help with muscle recovery, which encourages growth.
- GNC.com: GNC Pro Performance 100% Whey Protein
- GNC.com: GNC Pro Performance Creatine Monohydrate
- University of Illinois McKinley Health Center: Creatine and Whey Protein Supplements
- MayoClinic.com: Whey Protein
- "Weight Training Manual"; National Federation of Professional Trainers; 2006