Women should be more proactive when it comes to muscle-building. Muscles aren’t just for men and hence, muscle-building are also consumed by women. Moreover, there’s a science to figuring out how to put supplements together in a way that fuels your workouts (and your gains) without flummoxing your stomach. You need to build slowly, allowing your body to adjust before adding to your stack. For a strong foundation, start with these five basics.
Protein is extremely essential. It’s good that you are eating chicken but consuming protein powder would rapidly fasten the track for muscle gain. Supplementing protein just after workout boosts protein synthesis process and helps in muscle growth.
Take this: Pre-workout (30 minutes before training), take 10-15 grams of protein; post-workout (immediately after training), take 20-30 grams.
This supplement is the second most important element of your new chart. Creatine is produced by our body muscles, has significantly showed greater gains in the strength of body. It also improves stamina and helps create the pump that makes your muscles look bigger at the end of a workout.
Take this: Pre-workout (30 minutes before training), take 3-5 grams of creatine; post-workout (immediately after training), take another 3-5 grams.
#3 Zinc Magnesium Aspartate (ZMA)
Zinc is known to be involved in protein synthesis, and magnesium works on the pathways that leads to muscle growth.
Take this: Take two capsules of standardized ZMA, which will deliver 20 mg of zinc and 300 mg of magnesium before going to bed. The upper limit for zinc and magnesium is 40 mg and 350 mg, respectively. Check your multivitamin, if you’re currently taking one, to make sure you don’t reach these levels.
After three months of supplementing protein, creatine and ZMA, add this to the mix.
#4 Branched Chain Amino Acids (BCAAs)
This alphabet soup is made of three essential amino acids, isoleucine, leucine and valine— leucine is the star when it comes to muscle building because it increases production of insulin, an anabolicOpens a New Window. hormone that boosts protein synthesis. Taking all three BCAAs together is ideal because they’re easily transformed to glucose that gives you an extra source of energy when you’re working out.
Take this: Pre- and post-workout, start off by taking 2—3 g BCAAs per dose and gradually increase the dosage to 5 grams.
A month after that, add this last supplement.
This gas produced in the body serves to widen blood vessels, and wider blood vessels mean more blood flow, which equates to more nutrients, supplementsOpens a New Window. and other good stuff getting to the muscles.
Take this: Pre- and post-workout, take 2—3 grams of arginine.
We hope that you will follow these muscle-building steps to build better muscles for yourself.
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