How do I gain muscle mass? This is the question which frequently comes up at HQ. Whilst we always preach the importance of good diet and training below are our top ''must have'' supplements for muscle mass!
Using a high quality whey protein isolate blend is a great idea because it has the highest bioavailability of any protein source and makes getting enough protein in convenient, not to mention tasty! We would recommend starting your day upon waking with 20-30g of PhD Whey HT+ as a ‘’first’’ breakfast before eating something solid 20-30 minutes later. It is also the perfect supplement to use 60 minutes before a workout to flush your muscles with amino acids, off-setting catabolism.
BCAAs (branched chain amino acids) are a key supplement in relation to fighting catabolism and are regarded as the ‘’go to’’ supplement by many world leading coaches for this purpose. Using Reflex BCAAs before and after your workouts and even throughout the day would be our recommendation.
MST Cre-O2 is widely regarded as a market leading creatine supplement which has a unique coating which allows for much better absorption and in turn results compared to a lot of other creatine products. Creatine is a ‘’must have’’ supplement to gain size as it can improve performance in the gym, act as a cell volumiser drawing water into the muscle cell and increase strength.
When we were discussing carbohydrates earlier in the nutrition segment we briefly touched on the fact that taking in carbs post-workout is beneficial for muscle mass and having some fast digesting ones present helps! PhD 2:1 Recovery uses an optimal blend of fast/slow digesting carbs and protein to stimulate protein synthesis post-workout and kick-start the recovery process. To build muscle you MUST recover first which is why we believe the post-workout shake is the second most important meal of the day after breakfast!
Building muscle means preventing catabolism and promoting anabolism. Increasing your natural testosterone levels and regulating your estrogen levels simultaneously could help promote anabolism significantly leading to a potential increase in strength, size and performance. Anabolic Designs Tauro-Test is a market leader in this category of sports supplement with a unique blend of testosterone boosting ingredients leading to a multi-pronged elevation on natural testosterone production!
We have covered all bases from your diet, workout plan to the supplements you need. All you have to do is find the commitment to stick to these rules and soon you will see the results in the mirror!