Supplement Your Mass

The complete supplement program for adding major muscle
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BASIC FOUNDATION

Cover your bases from the beginning by taking the elemental mass-gaining supplements that have proved effective by both researchers and top-level bodybuilders alike.

WHEY PROTEIN

It gets no simpler than starting out your supplement plan with whey protein, the golden boy of protein powders. Research shows that this fast-digesting protein rich in branched-chain amino acids boosts muscle growth, especially when used around workouts. It also contains peptides that increase blood flow to the muscles. When you take whey before workouts, it helps deliver more oxygen, more nutrients and more anabolic hormones to your muscles, which provides you with more energy during workouts, an enhanced muscle pump and better muscle recovery and growth after training.

Mass Prescription: Take 20 grams of whey protein (mixed in water) within 30 minutes before each workout and another 40 g within 30 minutes after working out.

 ZMA

This combination of zinc and magnesium aspartate plus vitamin B6 can help boost testosterone and insulinlike growth factor-I levels, while blunting levels of the catabolic hormone cortisol, all of which support muscle growth and strength gains. Numerous studies have shown that both zinc and magnesium achieve those goals for athletes. And how can simple minerals work in this manner? Because hard training depletes zinc and magnesium, so supplementing with this precise combination will bring levels back up for optimal gains.

Mass Prescription: Choose a ZMA product that provides about 30 milligrams of zinc, 450 mg of magnesium and about 10.5 mg of vitamin B6 take it 30-60 minutes before bedtime without any food or calcium (dairy) — this will enhance its uptake and utilization and give you better quality sleep for optimal recovery.

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