Gaining muscle mass and strength is a combination of many important elements including correct training habits, proper diet, adequate rest and appropriate nutrient supplementation. The most confusing area for most is supplements. This makes sense as there are quite a few confusing messages being sent out to everyone by supplement marketers. Really, understanding the role that supplements (nutrients that play an important role beyond common food fueling) play in your training regime is actually quite simple. To illustrate I have prepared a simple PYRAMID.
At the bottom of the PYRAMID is the most important and fundamental step the PROTEIN FOUNDATION.
In order to gain mass and strength you should eat between 1.25 and 1.50 grams of protein per pound of body weight. Aside from containing amino acids, the building blocks of muscle, you need to eat enough protein to stay in positive nitrogen balance.
Positive Nitrogen Balance means that more nitrogen is being retained by the body than is being released. Nitrogen is constantly being lost through exercise, breathing, sex, perspiration and excretion. The only way you have to replenish these critical nitrogen stores is through protein.
Supplements that contain concentrated amounts of protein.
Next Designer Whey Protein
NVE Preditor Protein
Champion ProScore
Worldwide Whey Supreme
York High Proteins
