Will creatine help me gain muscle mass? Will it help me gain weight? These are a few questions that are asked on a regular basis.
In order to get the results you’re looking for, in this case you need to consider three important factors:
1. Stick with your workout plan
Creatine allows you to push yourself to the limit while you work out. If you are able to complete a series of exercises without failing a rep it is a sign that you need to put in some more weight. If you don’t take this challenge step-by-step, you will not be getting the best out of the power of creatine. Don’t forget to rest between sets. This detail will increase the exercise’s degree of difficulty and you only benefit from that. Finally, don’t miss your workout sessions. The frequency of your workouts is essential to make the benefits of your supplements show.
GoSuper Tip: 3 to 5 grams of creatine before the workout is enough to help you reach more intensity during the workout and to stimulate the gains of lean muscle mass.
Taking creatine after the workout is also a good option, since creatine increases the fluid entrance in the muscle cells. These fluids contain every nutrient (amino acids, anabolic hormones, glycogen and other catalyst substances) the muscle needs to regenerate after a heavy workout and, consequently, they are good for hypertrophy.
GoSuper Tip: Instead of taking creatine before your workout you can also add 3 to 5 grams of creatine to your post-workout protein shake to accelerate muscle recovery.
2. Eat well
You should consider the fact that a supplement only works if you have an adequate diet plan. If your goal is to gain muscle mass, it is essential that you include more proteins in your diet so that you gain lean muscle mass, not fat mass.
GoSuper Tip: Include in your diet: chicken breast, red meats and eggs, because they are excellent sources of protein. Besides that, you should also take two very important supplements: Whey Protein and Creatine.
3. Sleep the recommended hours
This is one of the biggest secrets to get visible results. If you are pushing yourself to the limit at the gym, if you’re sticking with your diet plan, taking you supplements but still you do not see any results, something is missing. Rest. You need to sleep for at least 8h to recover and to maximize the results of the creatine you’re taking.
Nowadays, eating habits are not abundant in fruit and vegetables; many people stop eating the right amounts of vitamins and minerals. This isn’t good for those who want to increase muscle mass. The recommendation is to take one dose in the morning and another one before the workout to make sure your body receives the necessary catalyst substances to the construction of lean muscle mass.
Carnitine plays the role of carrying fats to the mitochondria of the muscle cells, where the goal is the reduction of muscle mass. These will be used as an energy source during a specific period of physical effort. The recommended intake process is: 1 gram in the morning, 1 before the workout and another gram before sleeping.
– Whey Protein
Whey Protein is the queen of supplements. It is rapidly digested by the organism because it contains a rich source of amino acids (BCAAs), essential to the recovery of your muscles. When your workouts are intense, the muscle fibers of the muscles you are using undergo micro-injuries. You need protein to enhance muscle recovery, preferably one that has a high biological value and that is quickly absorbed.
About 30 minutes before your workout is a good time to take one more dose of Whey Protein, because you will ignite the process of muscle reconstruction during your workout. 15 to 30 grams is the ideal amount.
Up to 30 minutes after your workout you should take approximately 30 grams of Whey Protein. That will cause you to replenish a nice amount of amino acids into your muscles – they will be needing it after an intense workout.
Whey Protein Isolate is a protein that we recommend in this article because it is one of the cleanest forms of Whey Protein. Each dose contains 24g of easily digested Whey protein with low levels of fat, carbs, cholesterol and lactose. Also, this protein does not contain substances that your body doesn’t need. Attention! Remember that Whey Protein is only intended to be used as a complement in your diet.
– Casein before sleeping
The meal before sleeping is very important; after all, you will be deprived from any food for 8h, and that’s exactly why casein works so well with that meal. It is the protein that has the slowest absorption, so every time you take it you are making sure your body gets the necessary amino acids for the process of muscle reconstruction. Between 30 to 50 grams before sleeping will keep your body at an anabolic state, even while you’re sleeping.
The supplement BCAA is a result of the combination of 3 amino acids: leucine, isoleucine and valine. These amino acids have the job of keeping your body from using the energy of your muscles during intense workouts, avoiding at the same time muscular catabolism. Another advantage of this supplement is the huge increase of protein synthesis obtained through the action of the leucine, which makes you develop lean muscle mass quicker. You should take 5 to 10 grams before, during and after you anaerobic workouts.
Glutamine is the most abundant amino acid in the muscle cells and, consequently, in every muscle. This supplement strengthens the immune system, helps with post-workout recovery, avoids catabolism and, accordingly to recent research, increases the release of the growth hormone, one of the most anabolic hormones that exist in our body. There are several studies on the best way to take glutamine, but the scientific community recommends: 10 grams before working out, 10 grams during the workout and 10 grams after working out.
ZMA at night
It was scientifically proven that the combination of magnesium, zinc and vitamin B6 increases the levels of IGF-1 (Insulin-like Growth Factor 1) and the levels of testosterone, which provides an amazing environment for the development of lean muscle mass. About 30mg of zinc, 450mg of magnesium and 10mg of vitamin B6 30 to 60 minutes before sleeping are enough for a catabolic sleep.
N/d, 20 dicas para suplementar melhor, n/d, translation and adaptation of the original version
Fernando Ribeiro, Tudo sobre a proteína Whey, June 2011, translation and adaptation of the original version