By modifying your diet and exercise programme, you can add kilos of lean muscle to your lean frame in no time. These 5 quick tips should help you fuel your workouts for maximum performance and gains.1 Go A Long Whey
Mix one scoop of whey-protein into a glass of milk before each workout. Men who take an amino-acid supplement (whey protein is rich in amino acids) before they lift build more muscle than those who fuel up after they exercise.
2 Surrender To The Munchies
Eat snacks all day, but focus on foods that are high in protein and low in saturated fat, like lean meats, nuts, egg whites and low-fat dairy products.
3 Fish For Compliments
Consuming fish that are rich in omega-3 fatty acids — mackerel, sardines, salmon and tuna — will indirectly help you to gain big muscles fast, because it helps muscles become more sensitive to insulin — improving glycogen storage and also the absorption of amino acid into the muscles, while preserving glutamine — a key amino acid responsible for protein metabolism and preventing muscle deterioration.
4 Turn To The White Powder
Creatine is one of the few (legal) muscle supplements that live up to the hype. In one study, users increased their muscle strength by between eight and 14 per cent. Best dose for men: 10g twice a day for two days, followed by a maintenance dosage of 2g daily. But, avoid caffeine — Belgian researchers found that even small amounts of caffeine almost completely blocked the benefits of creatine.
5 Hail This Muscle Helper
Research on HMB or Beta-Hydroxy Beta-methylbutyrate shows that it allows the body to stay in an anabolic (muscle-building) state longer. After four weeks, study subjects given supplemental HMB showed a greater increase in muscle, lost more body fat and were stronger than the group given a placebo.
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