To boost lean muscle growth and maximize the results of all the hard work you're putting into the gym lifting weights, you need to incorporate supplementation. Using the right supplement will help your muscles recover faster, grow larger, become stronger and keep you healthy. When exercising to grow muscle, diet plays as large a role as any barbell press or dumbbell curl. Your body will only grow while resting, and with proper supplementation you can ensure it will grow to its potential
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Whey Protein Shakes
Protein is the most important and essential supplement to a workout routine. Your body breaks down protein to repair the microscopic tears resistance training creates in your muscles. Whey protein is a quickly absorbed form that is best for the times when your body needs a quick infusion of nutrition, such as upon waking up and immediately after a workout when your body's demand for nutrition is at its highest. Take at least 30 to 40 grams of whey protein in your shake as soon as you can after finishing a routine.
Casein protein is absorbed slower and gives your body a steady supply of protein, so it's a great choice to take before going to sleep or between meals. Casein protein shakes are available, but you can use whole foods high in casein as well such as cottage cheese and dairy products.
Creatine is a naturally occurring substance in your body that supplies energy to your muscles by turning into creatine phosphate, which then regenerates the body's ATP stores that are your muscles' actual energy source. Creatine will allow for longer, more intense workouts and increases in strength, which will help you lift heavier. Take five grams 20 to 30 minutes before a workout.