#BODY BEAST BUILD BACK AND BUYERS HOW TO#
How to maximize their effects: Take 5-10 grams of BCAAs with breakfast, as well as in your pre- and post-workout shakes. Yet it’s still best to take all three together, since they work in synergy to provide a multitude of benefits, including muscle growth, increased energy during workouts, the blunting of cortisol (a catabolic hormone that inhibits testosterone and increases muscle breakdown) and decreased delayed-onset muscle soreness. Leucine is the most critical of the three, as research shows that it can stimulate muscle protein synthesis on its own. Why they made the list: The term branched-chain amino acids refers to leucine, isoleucine and valine, the absolute most important amino acids for repairing and building muscle tissue.
Priority #4: Branched-Chain Amino Acids (BCAAs) On days when you don’t train, take 2-5 grams of creatine with a breakfast that contains carbohydrates. Then consume another 2-5 grams with your postworkout shake (in addition to 40-100 grams of fast-digesting carbs), a time when creatine will be rapidly taken up by muscle cells and the boost in IGF-1 levels will help prompt further growth. This will help keep your muscles saturated with creatine, producing the rapid energy they need to perform more reps. How to maximize its effects: Take 2-5 grams of creatine in the form of creatine monohydrate, creatine malate, creatine ethyl ester or creatine alpha-ketoglutarate with your protein shake immediately before workouts. Most recently, creatine has been found to increase levels of insulin like growth factor-1 (IGF-1) in muscles, which is critical for stimulating growth. Creatine also draws more water into your muscle cells, placing a stretch on the cell that increases long-term growth. The more of this fast energy that’s available, the more reps you can do with a given weight, allowing you to get bigger and stronger in the long run. For one, it increases the amount of fast energy in your muscles needed to perform reps in the gym. Anecdotal reports and scientific studies alike find that guys who take creatine gain a good 10 pounds or more of bodyweight and increase strength dramatically. Why it made the list: Creatine is made from three amino acids: arginine, glycine and methionine. Also, use 20-40 grams of casein in your protein shakes between meals. After workouts, add 10-20 grams of casein to your whey protein. How to maximize its effects: Choose a casein protein that contains micellar casein (the slowest-digesting casein you can buy) and take 20-40 grams right before going to bed. It’s even suggested that a whey and casein protein shake taken after training increases muscle growth better than either protein taken alone. And new research finds that casein gives whey a run for its money – when it’s taken postworkout, casein boosts muscle protein synthesis much like whey does. Casein also makes you feel less full, which makes it a great snack for those who want to pack on muscle mass. Casein has always played second fiddle due to its very slow digestion rate, yet this makes it ideal as a pre-bedtime snack because it prevents catabolism while you sleep by emptying slowly and steadily. Why it made the list: The other milk protein, casein, squeaks in just under whey.
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