Maximum Muscle-Building Supplement Guide: What To Take & When!

Maximize your muscle-building goals with this detailed and solid supplement program. Both beginner and advanced can gain an edge in their quest for more muscle... Learn what to take and when to build great mass!

You squat, you bench, you curl your way to a better body each and every day you set foot in the gym. Your goals are set, you drive up more weight for more reps.

You are a disciplined hard worker who accepts nothing less than the best from your workouts and nutrition strategies. Sets and reps are counted and documented as well as grams of protein and carbs.

Unfortunately you sometimes find that your gains have slowed or stopped or perhaps even regressed! You need that extra boost. You need a good supplement strategy to get you on the road to gains once again. But how much and when do you take them?

Supplements
Enlarge Click Image To Enlarge.
You Need A Good Supplement Strategy
To Get You On The Road To Gains.

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!

First let us list and describe the supplements used in this schedule. A thorough explanation is a must regarding timing and dosages. As with all workout and supplement programs, please consult your doctor before beginning.

dot Whey Protein: dot

      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 prime-time 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.

arrow View Whey Protein Products Sorted By Top Seller Here.

dot Creatine: dot

      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!

Protein Synthesis
The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes. Protein synthesis is muscle growth. The more efficient you can make this process the more efficiently you can build muscle.

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.

arrow View Creatine Monohydrate Products Sorted By Top Seller Here.

dot Casein Protein: dot

      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 awhile.

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 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. Now, you may have to set your alarm, but hey, it is all for a good cause.

arrow View Micellar Casein Products Sorted By Top Seller Here.

dot Glutamine: dot

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, thus supporting

growth-hormone

      already in normal healthy ranges 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.

Supplements
Enlarge Click Image To Enlarge.
Take Glutaine Right Before Bed
To Protect Your Hard Earned Muscle.

arrow View Glutamine Products Sorted By Top Seller Here.

dot Branched-Chain Amino Acids: dot

BCAAsleucine

      , isoleucine and
        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 catabolic

    hormones

        .

    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 for greater muscle growth.

    arrow View BCAA Products Sorted By Top Seller Here.

    dot Arginine: dot

        Readily converted to

    Nitric Oxide

        (NO) in the body

    arginine

        is a powerful supplement with a host of benefits. It allows more blood flow to muscle by dilating vessels to allow more nutrients in such as

    amino acids

        , glucose as well as a host of

    hormones

        . Also, having a greater water delivery into the muscle cells means an increase in protein synthesis, which, in turn, spells more muscle growth.

    2-3 Grams Upon Waking In The Morning:

          At this time arginine will dilate blood vessels to shuttle in the nutrients of other supplements.

    2-3 Grams Pre-Workout:

          This will enhance the natural increase of growth hormone before a workout.

    2-3 Grams 30-60 Minutes Before Sleep:

        This is another time to take advantage of the burst of growth hormone as arginine will only enhance this effect.

    arrow View L-Arginine Products Sorted By Top Seller Here.

    dot Tribulus Terrestris: dot

    Tribulus Terrestris

        promotes healthy

    hormone

        function. It also has the ability to enhance the firing of nerves in muscle for increased strength during workouts. If you need that extra boost in power before a workout Tribulus delivers.

    250-500 Mg Pre-Workout:

          Get that extra surge of

    testosterone

        before heading to the gym.

    arrow View Tribulus Products Sorted By Top Seller Here.

    dot ZMA: dot

    ZMA

        (the combination of

    zincmagnesium

        plus

    vitamin B6

        ) has been shown to support 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.

    arrow View ZMA Products Sorted By Top Seller Here.

    dot Antioxidants: dot

    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 support normal joint health and immune function.

    200-400 UI Of Vitamin E At Your Post-Workout Whole Meal:

        Vitamin E supports muscle cell recovery. This antioxidant is also important for skin, nail and hair health.

    arrow View Antioxidants Products Sorted By Top Seller Here.

    dot
    The Schedule For Growth
    dot

    Upon Waking In The Morning

    Mid-Day Whey

    Pre-Workout

    Post-Workout

    Dinner

    30-60 Minutes Before Sleep

    Middle Of The Night

    dot
    Conclusion
    dot

    So there you have it. All of your supplement questions answered from timing to dosages, now you can get on the road to growth. This may seem like a lot to "digest" right now, but if you are new to supplements start by taking some whey protein at the specified times of day and then experiment with the others to see what will work for you.

    Supplements
    Enlarge Click Image To Enlarge.
    Now You Can Get On
    The Road To Growth.

    Everyone is different so some supplements may be a better choice for you than others. Just make sure you are eating a bodybuilding friendly whole food diet because without it supplements will not save the day. Eat plenty of complex carbs such as potatoes, wheat pasta, rice, wheat bread, and proteins such as lean beef, turkey, chicken, eggs and fish. In no time you will be on your way to a bigger self.