Gaining muscles naturally is not easy. It takes a lot of diet and plenty of workout strategies to find out what exactly works the best for you. I am sure you would already be trying a lot of workout and diet strategies if you're serious about your gains.
Now let's talk about the real deal for your gains, the supplements. There are so many varieties of various supplements to choose from, but not all of them are effective. But yes, one of the most effective and researched is whey protein, which should be your first priority when you go out to buy your supplement stack.
Once you have your whey protein, you can try these two strategies that I am about to tell you, that will give you the gains that you have been looking for a long time. Read on:Tip 1: Mix Your Whey Protein With Casein And Other Proteins
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Whey protein has the property of being rapidly absorbed and is therefore consumed post workout. Studies say that whey protein is absorbed as fast as 10g per hour and therefore gets completely absorbed in around two hours of consumption.
On the other hand proteins like micellar casein and calcium caseinate gets absorbed gradually and slowly. Micellar casein can even take 8 hours to get completely absorbed. In the case of whey protein, there is a steep incline of amino acids in your blood supply once you consume it, however, that steep inclination comes down quickly as the whey protein is absorbed rapidly.
What happens next? Your muscles are hungry for amino acids but there isn't sufficient amino acid in your blood as the whey protein has already been absorbed. This is where a blend of whey and other proteins can help you build better muscles. If you take whey along with casein, your blood will get an immediate boost of amino acids as well as a gradual supply for later on.
With this strategy, you can satisfy your body's needs for amino acids throughout the day that will help you build more muscles. Thus, instead of buying two different flavors of whey protein , buy a tub of casein along with whey and take them in combination to see best results.Tip 2: Protein + Carbs For Better Recovery And Building Muscles
This has been a subject of various studies that carbs, when taken with protein after your workout, helps your body to recover better and faster.
Carbohydrates are the fuel that your body uses when you work out at high intensities, especially above 65 per cent of your maximum efforts. This is the reason that your body gets carb depleted when you weight train.
A review published by the Texas Christian University concluded that consuming carbs after intense exercise, particularly in combination with protein promoted recovery to a greater extent. This combination of carbs and protein helps you in restoring the body's fuel source and provides the raw material for muscle protein synthesis and glycogen replenishment.
Therefore you should add some clean carbs like oats with your protein to help your body replenish its glycogen stores and ignite the muscle building process.
Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.