4. GO WITH GLUTAMINE
The popular supplement L-glutamine may not have the immediate effect on muscle growth that creatine and carb loading do, but it’s still a critical ingredient to include in your mass-gaining stack.
WHY IT WORKS: Glutamine is stored in high amounts in muscles and, much as creatine does, it pulls water into the muscle cells. Research also shows that glutamine helps to convert more glucose into glycogen so that more glycogen can be stored in your muscles, which pulls in more water for even bigger gains in size.
DO THIS: After workouts, add 10 g of L-glutamine to your postworkout protein shake and carbs.
5. GO WITH EVEN MORE GLUTAMINE
Even if you’re already taking L-glutamine after workouts, there’s a different form of the amino that can help you look bigger through a different mechanism: L-alanyl-L-glutamine.
WHY IT WORKS: Research shows that this form of glutamine can help you hold more water in your body. And as we said in #2, the more water your muscles hold, the fuller they become and the bigger you look– almost instantly.
DO THIS: Take 5–10 g of L-alanyl- L-glutamine (Sustamine) about 30 minutes before workouts to stay better hydrated, get a bigger pump and keep your muscles fuller.