5 Tips to Make Muscles

Opt for a Nutritious Pre-Workout Meal

Before hitting the gym, opt for a meal rich in slow-releasing carbohydrates like rice and pasta. These carbs take longer to convert into glucose, maintaining stable blood sugar levels. This sustained energy release helps prevent mid-workout fatigue, allowing you to train with intensity. Pair your meal with a good source of protein to support muscle recovery and growth.

Choose a Balanced Post-Workout Meal

Following your workout, prioritize meals that are high in fast-absorbing carbohydrates and protein. A protein shake paired with a source of quick carbs, like Gatorade mixed with creatine and a protein powder like Ny-Tro Pro 40, can be effective. Training puts your body in a catabolic state, breaking down muscle tissue. Providing your body with the necessary nutrients post-workout helps kickstart the recovery process. Aim for a shake containing around 40g of protein and 75g of carbohydrates. Consume this meal promptly after your workout to optimize recovery.

Stay Hydrated

Adequate hydration is often overlooked but is crucial for optimal performance and muscle function. Since muscles are about 70% water, dehydration can negatively impact muscle size and function. Aim to drink plenty of water throughout the day to stay hydrated and support muscle growth. Remember, hydrated muscles are more efficient and look fuller.

Consider Using Supplements Wisely

Supplements can be beneficial if used correctly and can complement your diet and training regimen. Stick to essential supplements like protein powders, creatine, glutamine, joint formulas, and multivitamins. Remember, supplements are most effective when combined with a balanced diet and regular exercise routine.

Prioritize Rest and Recovery

Rest is a vital component of muscle growth and recovery. Without adequate rest, your muscles won’t have the time to repair and grow stronger. Aim for at least one or two rest days per week to allow your body to recover fully. Remember, rest days are meant for recovery; avoid intense workouts on these days to allow your body to heal and rebuild.