Nutrition

10 Nutrition Tips to Help You Get Huge

Follow these daily guidelines to help your body recover and keep growing.

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10 Nutrition Tips to Help You Get Huge

 6. TAKE CREATINE WITH YOUR POSTWORKOUT SHAKE 

In addition to your postworkout shake, you should provide your body with creatine because exercised muscle takes up creatine better so less is wasted. 

Recovery Rx: Mix 3g to 5g of creatine with your postworkout shake for up to a total of 10g per day.

 7. TAKE AN INSULIN MIMICKER WITH YOUR POSTWORKOUT SHAKE 

Insulin is an anabolic hormone that drives the synthesis of muscle protein from both the outside and inside of your muscles. Warning: Many creatine products include insulin mimickers,— such as alpha-lipoic acid (ALA), d-pinitol (3-O-methyl-chiroinositol) and taurine,— so be careful to avoid duplication.

Recovery Rx: Take 300mg to 600mg of 4-hydroxyisoleucine, 200mg to 1,000mg of ALA, 50mg to 100mg of d-pinitol, or 1g to 3g of taurine.

 8. TAKE LEUCINE WITH YOUR POSTWORKOUT SHAKE 

Leucine inhibits muscle breakdown but also flips on an important switch for muscle growth.

Recovery Rx: Take 3g to 5g of leucine.

 9. TAKE ANTIOXIDANTS 

After your workout is also a good time to take half of your day'’s ration of supplemental antioxidants, because training creates free radicals that destroy muscle tissue.

Recovery Rx: Take 400 international units of vitamin E (as d-alpha tocopherol acetate), 500mg of vitamin C, 15mg of lycopene and 500mg of curcumin (from turmeric extract).

 10. DRINK A LATE-NIGHT PROTEIN SHAKE 

Muscle breakdown increases over the course of the night, which is why choosing protein with a significant content of casein (e.g., milk protein concentrate, which contains both casein and whey), with its prolonged digestion and delivery of aminos to the muscles, is superior to more rapidly digested and absorbed proteins, such as pure whey.

Recovery Rx: Drink a micellar casein shake (up to 50g of protein) with few or no carbs. Add fiber (up to 5g) and healthy fats (up to 10g) such as flaxseed oil for their bodybuilding benefits and to prolong digestion.

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