Don’t know when to take proteins and when to take carbs? Many men, who aspire to gain muscles, only fail because of the lack of knowledge about supplements. Read on to find out how to make the right combination of muscle building products.
When you wish to gain muscles, it is obvious that you will need supplements to complement your diet and exercise. In most cases, a single supplement isn’t enough to build muscles; you need a combination of two or more muscle building products at once and these are known as muscle building stacks. When it comes to building your own lean muscle building stack, it can get a bit confusing. It gets tricky to decide the right combination of protein blend and additional co-factors. To make it easy for you, we present a step-by-step guide to help you create the right stack.
1. Post workout fast acting protein
After you are done pumping dumbbells in the gym, your body is exhausted and it needs nutrition to recover. The best nutrition right after the workout is a quickly digestible protein with high bio-availability. Most muscle builders and athletes prefer using Whey protein as it has higher Biological Value (BV). Some lifters also take egg protein with little carbs post workout.
2. A slow acting protein at night
At night before you hit the bed, a slow acting protein with very low Glycaemic Index (GI) carbs is the ideal combination. You can also consider skipping carbs completely at this time of the day. Casein with slowest-digesting properties and a great amino acid composition is the best choice. Best natural sources of casein are milk and cottage cheese. Casein powder blends can be used if you are lactose intolerant or are prone to bloating in the morning.
3. Low GI carb sources
For your primary carb source during the day time, it is better to rely on lentils, fibrous veggies, oatmeal, and slow-absorbing, complex grain sources. However if you don’t have access to these, combining fast- acting protein and carb sources with a weight gainer shake is your best option. You can take low GI carb sources anytime during the day, but just avoid taking it three hours before you sleep.
4. Right amount of fat is essential
It is a myth that fats are bad. Your body needs essential fatty acids to increase testosterone production for more energy and general well-being. Apart from natural fat sources such as eggs, meat and milk, you must consume supplements that provide essential fatty acid. Fish oils are ideal fatty acids as they help prevent muscle breakdown, improve brain function and encourage fat loss. You can consume little amount of fats in all your meals, except the post workout meal, as it inhibits quick digestion of protein.
5. Optional supplements
Creatine and BCAAs are optional supplements that you can take as per your requirement. It is recommended that an intermediate lifter, who has some experience in the gym, uses Creatine as it has ATP recycling and muscle synthesis properties. BCAAs can help protect your muscle, while keeping your body in an anabolic state. So, if your body feels the need for these supplements, you can add them to your stack.