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Muscle Building Supplements to Accelerate Muscle Growth
MULTIVITAMINS
Why: Antioxidants protect against muscle damage and help you recover faster from workouts.
How much: One pill a day.
When: Mealtime.
CREATINE
Why: Creatine helps-muscles grow up to twice as fast, according to a study from Pennsylvania State University.
How much: Take small, consistent doses Shoot for 0.03 grams (g) of powdered creatine monohydrate per pound of body weight.
When: After your workout, in a protein shake.
CAFFEINE
Why: Consuming it before exercise reduces the perception of pain. Less pain, more gain.
How much: Begin with a low dose pill (50 to 100 milligrams) to assess your tolerance. Then increase the dose gradually until you reach 200 to 300 mg. And yes, the pill form is better than the varieties you drink.
When: About an hour before exercise. Skip it if you work out in the evening.
You need sleep to grow muscle.
FISH OIL
Why: Fish oil slows the loss of protein from muscle.
How much: About 1 to 2 g per day.
When: Anytime, with meals or in between.
WHEY PROTEIN
Why: Whey is rich in glutamine, which can help your muscles repair themselves, and in other amino acids that trigger growth.
How much: Mix 30 to 40 g whey with 17 ounces of water. Don’t take more than 8 g powder for every 3.4 ounces of water.
When: 10 minutes before your workout. There’s no need to guzzle it before you lift—just keep sipping until it’s gone.
L-CARNITINE
Why: It can reduce muscle damage by up to 45 percent.
How much: 2 g a day.
When: 1 g with breakfast and I with lunch. Your body absorbs L-carnitine better in smaller doses.
HMB
Why: It’s thought to prevent the breakdown of muscle tissue during exercise.
How much: 3 g a day.
When: If you eat six small meals a day, take two 250 mg capsules with every meal. Like L-carnitine HMB is better absorbed when you take it in small, frequent doses.
—Christian Finn, M.S., owner of TheFactsAboutrthiess.com
