I didn’t start seeing proper results until I did two things.
1. Work harder
2. Not neglecting the fact that peri-workout supplements for hypertrophy are paramount for the natural individual paramount.
By focusing on these two points I saw some of the best results of my life in a short 12 month period. Take a look at this before/after shot. The photos are 12 months apart. On the left I’m 69kg and on the right 73.5kg (and leaner).
Today I wanted to talk about point number 2. Peri-workout supplements for hypertrophy. This basically means the supplements you take before, during and after your workout. You’ll notice this blog post is ‘0.1’ as I’m forever experimenting with different products and protocols, but right now these are what I believe to be the most effective supplements for hypertrophy for lean muscle gains.
Caffeine – This fires up the adrenal glands and increases energy for the session. Aim for 5-10mg per kg of bodyweight. You’ll have to experiment with this as its largely going to be down to your tolerance to caffiene. You want to feel a good buzz. What you don’t want is to be so jittery and shakey you can’t even focus on a task for longer than five seconds!
BCAA’s in water – BCAA’s are made up of the amino acids leucine, isoleucine and valine. They are the building blocks of protein so they will help prevent catabolism. BCAA’s also compete with the amino acid tryptophan, a precursor to the calming neurotransmitter serotonin. In non-fitness geek terms, this means it will prevent you from getting a sleepy slump half way through your workout. Sip 10-15 grams of powdered BCAA’s during your session.
Electrolytes – You’re a wet, moving organism. If your tissues become dehydrated they will dry up like tinder for a camp fire, become sticky and prevent your body from moving in an optimal range. With dehydration comes a decrease in work capacity by up to 30%. Prevent this from happening by spiking your intra-workout BCAA drink with a pinch of electrolytes.
BCAA’s – Take another 10-20 grams in your post-workout shake. This will help switch on muscle protein synthesis. A well known Japanese study also confirmed that BCAA’s decrease delayed-onset muscle soreness (DOMS). I personally find protein shakes to be too ‘heavy’ after a workout, thats why i opt for BCAA’s.
Maltodextrin -This polysaccharide produced from starch by partial hydrolysis is a high GI carbohydrate, making it perfect to take immediately post-workout. It will spike insulin, shuttling nutrients straight into your tired muscle cells and help replenish glycogen for a faster recovery. Aim for 1g of maltodextrin for every kg you weigh.
Creatine – Creatine is a superb performance enhancing substance. Multiple studies reviewed in the Journal of Strength and Conditioning Research in 1996 found creatine improved strength (1 rep-max), the number of reps performed to fatigue and the ability to perform repeated sprints. Taking 5g in your post-workout shake is a good choice to reload your stores.
Combine this stack with a good diet and some intense workouts and I promise you’ll see some epic results! I look forward to seeing your before/after photos.
All supplements mentioned above are available from the EU’s leading online sports nutrition company – myprotein. For discount codes, follow the instructions:
Simply shop through the specific link below…
then use the following codes at the checkout…
15% off new customers: ABCFIT3
8% off unlimited for existing customers: ABCFIT