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Supplements to grow on

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Many people already take some of these but this is to explain in detail what you're taking and why

Supplements to grow on: what to take and when

This guide will lay the foundation for a solid supplement program; one that is detailed and tactfully assembled for maximum benefit. It will be perfectly timed for the greatest results and even spelled out for the beginner to the advanced bodybuilder. So if it is mass that you seek, grow on this!

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Whey Protein: As the “Big Man on Campus” of supplements whey is a staple of any supplement program. Easily digested, portable and effective, whey is a must for anyone seeking gains in lean muscle mass. It will serve as a foundation to this supplement program. Protein powders in general are great for when you have no time to fix a meal or need extra protein without downing another chicken breast or steak. Whey is a convenient way to feed the muscle and boost gains especially when you need it most.

Regarding timing and dose whey is most effective when taken as follows (note: most dosages in this article will be for a bodybuilder weighing around 200 pounds):

20 grams upon waking in the morning: Your body has fasted for up to eight hours or more, so it is imperative that you down a shake first thing when you wake up. This will shut down the catabolic state you may be in and get you on that road to growth once again. Now, you want the protein to get in rather quickly so no complex carbs or fats, just protein, some simple carbs and a few other things (which we will get to in a moment). Your body will thank you for the surge of amino acids!

20 grams pre-workout: It is time to get the levels of aminos in the bloodstream up once again. Taking whey prior to your workout will ensure that your muscles will have a steady stream of protein during your workout so that it can actually begin the rebuilding process early.

40 grams post-workout: This is primetime to get a quickly digested protein in the body along with about twice the simple carbs (80 grams). No later than 30 minutes after a workout down this cocktail along with a few other ingredients to boost insulin levels which will stimulate protein synthesis by driving glucose and amino acids into the muscle.

CREATINE

Another well-known and effective supplement is creatine. As it gets converted into creatine phosphate in the muscles, which produces energy for contractions during training, supplementing with creatine can ensure that levels of it are topped off. Plus, creatine will force more water into the muscle cells creating an anabolic environment increasing protein synthesis. For strength and size it can’t be beat!

3-5 grams pre-workout: Taken with a moderate amount of complex carbs and 20 grams of whey protein taking creatine at this time will guarantee your levels are filled up.

3-5 grams post-workout: Within 30 minutes after training combine creatine with 40grams of whey protein and 80 grams of simple carbs to get a potent growth-producing shake. After training your muscles are screaming for nutrients so why not give it to them? The insulin response from the simple carbs will also shuttle that creatine right into the muscle.

CASEIN PROTEIN

Another convenient protein source, casein is slow digesting so it will be digested and released into the bloodstream at a steady rate feeding the muscles over a longer period of time. Whereas whey is used for rapid absorption, casein is used when you need protein to “stick around” a little longer, maybe between meals or for when you know you will not get in another meal for a while.

20 grams post-workout: Take in 20 grams of casein along with your other post-workout supplements. Whey is used to get instant nourishment to the muscles while casein is taken for when the whey is digested and the muscles still need aminos for recovery. This will also help you stay satiated until you eat your post-workout whole meal.

20 grams in the middle of the night: Since it is slow digesting, you can also benefit drinking a shake in the middle of your sleep to ensure your body is getting the protein it needs. During sleep the body is basically fasting and this may cause your body to dip into a catabolic state. Ingesting a shake at around three or four hours after going to bed will guarantee your quest for mass is still on track.

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Glutamine: Glutamine is considered a long-term commitment. Though not as noticeably effective as creatine, glutamine has many unseen benefits. As one of the most plentiful amino acids in the body, glutamine assists in recovery by helping muscle cells take up glycogen after a workout, boosting growth-hormone levels and maintaining immune function so you can stay healthy. It can also help delay fatigue during a workout so you can turn up the intensity for a longer period of time. The digestive system requires so much glutamine to function that it will take it from muscle tissue so supplementing is a no brainer.

7-10 grams upon waking in the morning: This will be taken with your small whey shake mentioned above. Again, this will be absorbed quickly to help get your body out of a catabolic state it may have slipped into overnight.

7-10 grams pre-workout: This will help you workout longer and keep up your intensity.

7-10 grams post-workout: Again, taking glutamine after a workout will help with glycogen uptake to quickly start the recovery process and get you in that anabolic state.

7-10 grams 30 to 60 minutes before sleep: This is another great opportunity to protect your hard earned muscle right before you go to bed. This taken with the small casein shake will help fend off the nightmare of catabolism.

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BCAAs leucine, isoleucine and valine are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone.

5-10 grams upon waking in the morning: BCAAs first thing in the morning is just another weapon in your arsenal to ward off the catabolic effects of fasting most of the night. Your body can readily utilize BCAAs as fuel while whey and glutamine quickly get to muscle tissue.

5-10 grams pre-workout: Again, taking BCAAs before a workout can fuel the body with energy so you can spare muscle tissue and it will also keep you in an anabolic state for growth.

5-10 grams post-workout: This will enhance protein synthesis and depress the catabolic hormone cortisol, which can enhance muscle breakdown and limit testosterone’s effect on muscle growth.

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ZMA (the combination of zinc magnesium plus vitamin B6) has been shown to increase IGF-1 and testosterone levels. Zinc has very powerful recovery benefits and magnesium will actually calm the nervous system down so the body has an easier time resting. The better you sleep the more opportunity your body has to grow.

30-60 minutes before sleep: 30 mg of zinc, 450 mg of magnesium, and 11 mg of B6

Antioxidants: Antioxidants have the ability to rid the body of free radicals, which are produced from periods of severe stress such as from an intense workout. It is wise to supplement with vitamins C and E to combat this damage and keep your body in an anabolic state.

500 mg of vitamin C at your post-workout whole meal: Vitamin C will help with joint health and immune function.

200-400 IU of vitamin E at your post-workout whole meal: Vitamin E has the ability to reduce muscle cell damage and helps with recovery. This antioxidant is also important for skin, nail and hair health.

Upon waking in the morning 20 g whey protein

2-3 g arginine

7-10 g glutamine

5-10 g BCAAs Mid-day Whey (20 g)-casein (20 g) protein shake Pre-workout 20 g whey protein

2-3 g arginine

7-10 g glutamine

3-5 g creatine

5-10 g BCAAs

250-500 mg Tribulus Terrestris Post-workout 40-80 g simple carbs

20 g whey protein

20 g casein protein

7-10 g glutamine

3-5 g creatine

5-10 g BCAAs Dinner 500 mg vitamin C

200-400 IU vitamin E 30-60 minutes before sleep 20 g casein protein

2-3 g arginine

7-10 g glutamine

ZMA (30 mg zinc, 450 mg magnesium, 11 mg B6) Middle of the night 20-30 g casein protein

The Full Article and lots of other important workout/Gym info check out

http://www.cutandjac...ents-To-Grow-On

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Might as well ride a bike

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You work for Optimum Nutrition? Lol.

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that's a lot of add ons, are they really necessary?

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glutamine, bcaa's, casein are a waste of money imo, and zma too probably, I know a couple of guys who swear by zma but theyre all 40+

whey + creatine pretty much the only supps worth buying in there

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lol well thats your opinion. They certainly arent a waste of money.

BCAA's and ZMA is probably the most important out of what you mentioned, many shakes contain some amount of them but i would always recommend getting standalone BCAA's and ZMA.

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Anymore info on BCAA's and ZMA's?

Would like to look into more of the contents to see if im illergic to them.

Also, any brief description of what both do?

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i get plenty of bcaa's from my diet. zma i took once and noticed no effect other than vivid dreams.

creatine is just about the only supp i regularly buy cos it works and is cheap as chips.

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Yeah but what is creatine?

Like, I'm very put off by these drug like chemicals and wouldn't want to be poisoning myself unintentionally.

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Anymore info on BCAA's and ZMA's?

Would like to look into more of the contents to see if im illergic to them.

Also, any brief description of what both do?

bcaa's are a type of amino acid, amino acids are the component parts of proteins, bcaas can be found in meat, milk and protein powders. supplement companies extract bcaas (often from non food sources such as hair or feathers) and sell them at extortionate prices maintaining that ingesting the extracted bcaas is better than just eating plenty of high protein food although there is no scientific evidence supporting this.

zma is just zinc and magnesium and b6.

creatine is also found in meat and is produced by the human body, supplementation has been shown to increase strength and muscular development in studies

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fack

youre pumping your body with madness

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modern-bcaa-428g-white-blue-raspberry-usp-labs.jpg

Use this for BCAAs but never used ZMA tbh, shall consider it next month...

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BCAA's are the building blocks of protein, however there are some that your body does not produce hence the supplementation.

if you eat a high protein diet and regularly do intense workouts then you need additional amounts to efficiently facilitate the feeding of your muscles

you cannot find sufficient amounts of AA's in your diet to make up the amount you really need, just like you cannot consumer 5kg of meat a day to get just 5 grams of creatine from it.

Zinc/ZMA is a natural testoterone booster, and the other component vitamin B6 is a Liver detoxifier,

and it helps aid sleep as it can make you drowsy, and relaxed..hence the vivid dreams or good sleep.

the best ZMA ive found is that by Reflex nutrition.

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you cannot find sufficient amounts of AA's in your diet to make up the amount you really need

but you can. take leucine, everyones favorite bcaa, the aa that seems to be crucial for protein synthesis/anabolism. For best results 20g a day are advised, 4-5g per meal.

an 8 oz steak has 4g of leucine in it, as does a chicken breast, two scoops of whey has about 7g depending on brand. I eat somewhere between 4000-5000 calories a day mostly coming from eggs, meat and milk. I get plenty of leucine i dont need to supplement it.

the only point I can see to a stand-alone bcaa supp is if you have a low cal diet, a bodybuilder on a cut for example could require bcaa supp. I think its completely unnecessary If your eating a lot of food tho.

/

maybe i'll give zma another shot as its relatively inexpensive

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Leucine is one of 3 BCAA's... if your diet and protein shakes(as some do have good amounts of BCAA's in them)

are sufficient then thats fine. But not everyone needs to consume 4-5000 calories a day even as sizes and weights vary

/

the article just provides a basic understanding of whats what and how it can help your growth

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You work for Optimum Nutrition? Lol.

pmsl. I for one ain't buying any of these products.

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i dont work for them at all btw

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At first I just assumed it was a Optimum Nutrition write up.

Then I clicked the link and see other brands

But you only posted the ON products, which made me ask.

I kinda hoped you did and was sharing some discount % with the Vippers.

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i didnt even notice any product brands, i was focusing on the supplements!

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buy 1 get 1 free at gnc with a goldcard

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Optimum Nutrition Whey

Craze

Optimen

Testosterone booster

Deca

Dianabol

+

4 days a week heavy lifting

=

God mode & Super Saiyan Status

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how do you buy it?

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f*ck knows my mate had it gave me some im gonna ask him

shits weird when it hits you get this prickly feeling all over your skin for a few secs

then for a couple hours just feel like full of energy

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I tried no xplode a few years back

Felt like I was on speed

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