Build Muscle

Eating for Bigger Arms

Supplement your mass gain with this muscle-building supplement schedule.

David Sandler, MS, CSCSD thumbnail by MS, CSCS*D
Eating for Bigger Arms

The biggest advance in muscle building science in the past decade (since our “add an inch” program first ran) may be in the realm of supplementation. The science of nutrient timing, pre- and post-workout meals, and BCAAs was in its infancy then, and knowing what we do now, we can enhance gains even more dramatically.

Follow this supplement plan for the best results.

MORNING MEAL

1 cup oatmeal
4 egg whites
Multivitamin with magnesium and zinc

BEFORE HOUR 1

100–200mg caffeine
10g BCAAs or EAAs
2g beta-alanine
10–20g carbs (simple sugars such as fruit or a carb powder)

BEFORE HOUR 2

50–100mg caffeine
5g BCAAs or 10–15g whey protein
5g creatine
2g beta-alanine

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