Beginners MUSCLE-GAIN!

BASIC BEGINNER'S MASS-GAIN STACK

Your body responds quickly when undertaking a bodybuilding program, so providing the raw materials to help ensure an anabolic state is critical both pre- and post-workout.

Clearly, protein and a fast-digesting sugar to spike insulin should be on your list. In addition, there are a few other ergogenic supplements you should consider.

WHEY PROTEIN ISOLATE

BASIC SUPPLEMENTS WORK BEST: PROTEIN, CREATINE, GLUTAMINE, CAFFEINE, AND PERHAPS AS A POST-WORKOUT SURPRISE, SUGARS LIKE DEXTROSE AND MALTODEXTRIN.

Whey is the protein that's separated from the curd in the production of cheese. The best forms of WPI have limited fat and lactose; production processes like cross-flow microfiltration have helped in its purification.

WPI is absorbed quickly and provides a steady stream of amino acids which enter the blood quickly. This has been shown to promote gains in lean mass and strength, reductions in body fat, and increased growth hormone release.

CREATINE

Derived from meat sources, creatine has been shown to increase protein synthesis by pushing water into muscle cells (a signal for anabolism).

It's also been shown to increase phosphocreatine stores in muscle tissue, which is used to make more ATP (energy) for longer and more intense workouts. Research also indicates that creatine elevates insulin-like growth factor, an anabolic hormone.

GLUTAMINE

The predominant amino acid found in skeletal muscle, glutamine is abundant in the body and most protein-rich foods. Glutamine is important for protein synthesis and is often depleted during heavy exercise.

Research has shown that supplementation increases muscular growth by boosting muscle cell volume and growth hormone release, while also reducing catabolism.

CAFFEINE

A stimulant that helps mobilize fat cells into the bloodstream, caffeine has been shown to increase muscle strength and intensity when taken pre-workout.

Besides boosting metabolism, caffeine has also been shown to reduce post-workout muscle soreness by 50 percent.

SUGAR

If you consume nutrients within 30 minutes of your workout, a fast-digesting carb will be quickly available for working muscles.

That same benefit applies post-workout too: Fast-digesting carbs like sugar, dextrose, and maltodextrin quickly spike insulin levels, helping drive all the other ingredients in your post-workout shake into glycogen-depleted muscle tissue.

Of note, since fructose (fruit sugar) must be broken down by the liver, it's not as fast as these other sugars.

Clearly, research supports the notion that diet is as important to your mass-gaining goals as the training itself. While the workout provides the stimulus, how, what, and when you feed your body is crucial to your overall progress. You can maximize your gains by paying particular attention to what you consume, especially right before and immediately after your training.

FULL ARTICLE : http://www.bodybuilding.com/fun/eat-for-anabolism-pre-post-workout-nutrition-for-muscle-growth.html

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