Bulging biceps, washboard abdominals and other signs of muscle mass don't just appear magically. It takes lots of preparation, planning and work, such as lifting weights and dieting, to achieve peak muscle mass and performance. Several over-the-counter nutritional supplements can help you build your muscles faster. Everyone's body and nutritional needs differ, so talk to your doctor before adding any new supplements to your dietary regimen.
Step 1
Increase the amount of protein you get every day by adding a whey protein supplement to your diet, recommends the University of Illinois' McKinley Health Center. The protein's branch-chain and essential amino acids help to repair, build and maintain your muscle mass, preserves your lean muscle tissues while enhancing weight loss, and increases overall strength. For the best results, the center recommends taking 20 to 25 g of whey protein daily.
Step 2
Add creatine monohydrate to your daily routine. The University of Maryland Medical Center reports that this amino acid may help improve the muscle mass-building results of weight lifting and other exercises. Start by taking 5 g of the powder, mixed with an 8 oz. glass of water, four times a day for seven days. This is known as the "loading" phase, which quickly builds up the level of the amino acid in your muscle tissue.
Step 3
Reduce your creatine intake once the initial seven day loading phase is over. The University of Maryland Medical Center suggests a single daily dose of 2 to 5 g of creatine.
Step 4
Swallow a ZMA vitamin pill every day, advises "Men's Fitness" magazine. Registered dietitian Barbie Broschart, interviewed by the magazine, says this supplement --- a potent combination of vitamin B-6, magnesium and zinc --- can "significantly increase muscle strength." ZMA pills are sold by a wide range of manufacturers, and the magazine suggests taking any ZMA supplement that gives a dose of approximately 450 mg of magnesium, 11 mg of B-6 and 30 mg of zinc.
Step 5
Continue your standard weight-lifting routine. These supplements won't build muscle mass on their own, but may enhance the results of your standard exercises for increased endurance, strength and muscle mass.
Tips and Warnings
- Whey protein supplements typically come as a powder with flavors like chocolate or strawberries. Mix it with water, or add it to milk, ice cream or similar products to make a shake.
Things You'll Need
- Creatine
- Whey protein powder
- ZMA supplements
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