Increase the intensity of your workouts instead of working out for long periods of time. Make sure you're getting enough calories and protein in your diet for muscle growth. Get plenty of sleep and give your muscles time for recovery. Try supplements for more strength, energy, and power, like creatine and HMB.
Vitamin D plays an essential role in muscle growth and development [6] and in regulating muscle contractility [7]. Numerous studies in animals and humans have demonstrated the effects of vitamin D deficiency on various aspects of muscle cell function [8-11].
But among this sea of protein powders, there is one category that really matters when it comes to building muscle. If you're looking to gain lean mass, support muscle recovery pathways, and bring your nutrition up-to-speed with all your hard work in the gym, whey protein powder is the way to go.
Some studies have found that using a creatine supplement can help build muscle mass and improve strength. For most people, these gains tend to be modest. Unless you're an elite athlete in search of a microsecond advantage, creatine supplements alone are unlikely to deliver significant athletic gains.
If you have an especially hard time gaining mass, use whole milk—it packs in more calories and protein. Animal-based protein powders contain more of the muscle-building amino acid leucine compared to plant-based powders like soy, hemp and rice proteins. So try to use whey, casein, or a blend of the two.
The role of vitamin D in the cardiovascular system is complex because it regulates expression of genes involved in diverse metabolic processes. Although referred to as a vitamin, it is more accurately considered a steroid hormone, because it is produced endogenously in the presence of ultraviolet light.
The 6-12-25 Protocol is a powerhouse training protocol that harnesses the intensity of giant sets to pack high-volume work into a short period. By targeting one muscle group or body part per set, this method takes you through three different exercises with minimal rest, hitting 6, 12, and 25 reps in quick succession.
According to Dr. Hunnes, athletes who focus on eating balanced meals as opposed to taking supplements are going to have healthier systems, whether the goal is to add muscle, tone up, or drop pounds. On the same note, athletes who load up on supplements could actually do more damage to their bodies than good, she says.
Side effects might include dehydration, upset stomach, and muscle cramps. When applied to the skin: There isn't enough reliable information to know if creatine is safe. It might cause side effects such as redness and itching.
If you are striving for a strength goal, such as lifting a certain amount of weight, then creatine will give you the energy boost you are looking for. For long-term results, protein will be helpful in rebuilding muscle that will continue to increase your strength over time.
To achieve strength and up your muscle growth, you'll have to lift heavy weights for fewer repetitions (six or fewer reps) and longer rest periods. Powerlifters use this method. Either way, you have to continue to challenge yourself to see continued growth over time.
The researchers found that people who drank a casein shake with about 30 grams of protein right before bed on days they lifted and on days they rested for 12 weeks gained more muscle mass—about four pounds—and strength than those who drank a non-protein placebo.
Studies have shown that regular egg consumption can lead to increased muscle mass gain. In one study, a group of healthy young men who consumed 3 eggs per day over the course of 12 weeks experienced significant increases in muscle mass compared to a control group that did not consume eggs.
While taking creatine might not help all athletes, evidence suggests that it generally won't hurt if taken as directed. Although an older case study suggested that creatine might worsen kidney dysfunction in people with kidney disorders, creatine doesn't appear to affect kidney function in healthy people.
Although some forms of creatine may be more soluble when mixed in fluid, the evidence so far shows that creatine monohydrate may be the best choice when it comes to safety, effectiveness and affordability.
When taken in high amounts it can make your muscles appear larger or you may notice an increase in weight or a swollen appearance to your muscles. This is temporary due to water retention and will improve following the loading phase. It will completely resolve once creatine supplementation is ceased [7].