One of the most popular topics that we tend to cover through our free advice service is tips and tricks to help people build muscle faster.
Building Muscle Faster:
A lot of the time we find that people are going to the gym consistently and doing all the right things when it comes to protein intake but they have become a little disheartened by the speed of their progress. If this is you, then its good to firstly remember that Rome wasn't built in a day and the key to achieving your goals is to consistently progress. No matter how small those progressions are, always pushing yourself to achieve more with your training and diet will get you there in the end. In terms of your training, its important to remember to mix things up every so often. This will stop the plateau effect and aid progression!
When it comes to supplements to help you build muscle, Protein still comes out on top but there are also some additional supplements that could make all the difference in your quest to build muscle faster. Check out our 5 recommended supps, to help you build muscle faster.
Over the last 15 years, Creatine has surfaced as the newest staple supplement for people who want to build muscle mass and strength. Its not hard to see why creatine is so popular when you look at all the studies behind its effectiveness. Creatine is backed by science and has been shown to increase muscle mass, strength and performance! The newest form of Creatine to land in the UK is Creatine Nitrate and as it has a greater uptake and solubility, you will need far less than many other forms of Creatine. So, if you aren't already supplementing with Creatine, this should be your first point of call for faster muscle growth. Creatine Nitrate is best used about 30 mins before your workout.
Next up are instantised branch chain amino acids or iBCAAs as they are better known. There are many benefits to supplementing with iBCAAs but since we are focusing on faster muscle growth, its good to know that iBCAAs are a trigger for Protein synthesis and aid recovery! This means that you will be ready to optimise the gains from all that extra protein and go harder in your next session. We recommend that you use iBCAAs during your workout.
Studies have shown that Glycine can help boost the body's level of creatine and improve glucose uptake. Both of these benefits are sure to speed up your gains and have you building muscle at a faster rate that ever before. We recommend that you use Glycine post workout to see best results.
4. Zinc, Magnesium, Vitamin B6
Combining Zinc, Magnesium and Vitamin B6 has been shown to help improve sleep and recovery. Adding this supplement to your regime will ensure that your body can optimise the benefits of your training sessions which means faster, greater gains with the added benefit of faster recovery. We recommend using Zinc, Magnesium, Vitamin B6 just before bed for best results.
5. Vitamin D
Studies suggest that a lack of Vitamin D may impair muscle power and since we don't get much sun in the UK, supplementing with Vitamin D should help you see muscle gains a lot faster. Why? Well Vitamin , like testosterone, sets in motion your genome! Your genome is the genetic material of life, so every cell in your body benefits from its presence. Vitamin D is also very versatile and can be taken any time of day with food.
If you have any tips of your own, share them on the blog :)