How to Build Muscle with Fitness Training

Do you experience real difficulty gaining muscle, no matter how much you train and how well you manage your diet? If so, then you fall into the body building category of “hard gainers”. These are people who put in all the effort though struggle to see timely results.

Herein we will discuss five weight training supplements for hard gainers that will really get results.

Whey Protein

There is no better supplement for providing quick acting protein for ready absorption by your muscles. Whey protein is a rich source of a branched chain amino acids (BCAAs) and contains a higher level than any other natural food source.

Whey is a byproduct of the cheese making process and is completely natural. Hard-gainers should be taking this supplement several times a day, for example first thing in the morning and immediately post workout for maximum results.

Waxy Maize

The human body absolutely must have carbohydrates to provide fuel throughout the day. Carbohydrates are in a huge range of regularly consumed foods from fruits and vegetables to cereals, grains and pasta. There are three main types of carbohydrate supplements. These are: complex carbohydrates, simple carbohydrates and waxy maize starch. The latter is unique in nature and is able to be absorbed more quickly by the body and converted to energy.

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While proteins help muscles rebuild, waxy maize starch works by replenishing stores of glycogen. It’s fine to take this supplement before during and after training. For hard-gainers pre, post and intra-workout supplementation is a must. Fast acting supplements are more quickly absorbed by the body and provide the energy muscles need at the very time they need it.

Amino Acids

Amino acids are the simplest component of protein, without which muscle tissue can not grow. They not only help muscle tissue recover and repair itself but also aids in the formation of new tissue. Some of the most essential amino acids valine, isoleucine and leucine; known as branched chain amino acids or BCAAs.

Another very important amino acid is glutamine, which is found in abundance throughout the body and is used by the immune system and brain alike. The benefits of amino acid supplements are faster recovery times and a lower degree of muscle breakdown known as catabolism.

Creatine

One of the most effective muscle gain supplements available is creatine. It’s also one of the most cost effective and heavily researched. This second point is important as it’s been proven to have a real impact on muscle size, strength and energy. Creatine will help reduce the build-up of lactic acid, meaning you can push for longer. It improves protein synthesis and increases muscle volume. All in all it’s a winning supplement in terms impact and value for money.

Essential Fatty Acids (EFA’s)

Essential fatty acids (EFA’s) are integral to muscle growth, fat loss, recovery and health in general. Essential refers to the fact that they can only be obtained through what we eat. Research has shown that EFA’s help improve stamina, muscle development and recovery time. As such, they are a “must have” in any hard-gainer’s supplement plan.

To conclude, it’s fair to say that any of the supplements discussed herein can help hard-gainers start to see results. Real progress will come however when they are used in conjunction with an effective training regimen and proper diet.