Pre and post workout supplements?

Remember that supplements are meant to be just that...supplements. They should not be used to replace real food. All you need is a good mix of carbs and protein before and after like Ken H. mentioned. You can get this from real food or through a protein drink made with whey protein isolate mixed with some type of carb.

If you want to gain lean muscle you need to eat about 10% more calories than your maintenance, drink plenty of water and consume good high quality sources of protein. I like to shoot for about 1 gram of protein per pound of your goal weight. Remember that there are more sources of protein out there than just powder. Get as much of it as you can from real food.

You also need to put 100% effort into your training. Focus on big muscle movements like squats, deadlifts, lunges, presses, chins, and rows. Train with moderate intensity and moderate amounts of volume. This means 6-12 reps and 3-5 sets per exercise and train each muscle group/movement pattern 2-3 times per week. This may vary based on your experience and fitness level. I would stick with total body workouts or an upper lower split, if your spending a whole day on your biceps and triceps your wasting valuable time in the gym.

Basically put more food on your plate and more weight on the bar and watch the muscles start popping out of your t-shirt.

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Trainer

Ken Cutcher 46k
8 months ago

Hi Mike-

Have you checked out the supplements that Anytime Health makes and sells on this website? Click on "store" at the top right and then on "performance" or "nutritional" at the top left. From there you can scroll down and see the various supplements listed for sale. By the way, the prices listed are far less than what you would spend at any nutritional retail store (like a GNC, for example). As an Anytime Fitness member you get a discount on the dietary supplements on this site!

As far as building muscle like you mentioned I would recommend a whey protein powder supplement which comes in single serving packets (for convenience) and also the big 2 pound jug with the scooper in both chocolate and vanilla. This would be something to consume post-workout or during the day if you go more than 2-3 hours without eating. As far as pre-workout you could try the "performance powder" supplement that you simply mix with water. This comes in green apple and lemonade flavors and are also recommended to be ingested post-workout as well.

There are many, many supplements on the market so you could really get lost in all the types out there. I would read the labels carefully and see how you like whatever you choose. And, by the way, don't forget the importance of taking in enough good old water!

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Trainer

Jennifer Barbarino 26k
12 months ago

You simply need a small load of carbs and protein within an 1 to 1.5 hours before your workout (hydrating sufficiently all day) and then a small load of carbs and protein within the hour after your workout. By all means, experiment with these time frames. You may find that 1.5 hours before is too far out and your energy level wanes in the latter portion of your workout, or that 1 hour is too close, and you tend to get some GI upset. Same with post-workout - within 30 minutes may give you GI upset, but one hour post does not.

Whether you get those carbs from food or supplements....that's up to you. The simplicity of powdered protein drinks makes them attractive, and I totally understand that and have certainly used them.

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N/A 0
8 months ago

I suggest you try Gamma Pre Training Formula from Gamma Labs. It is a blend of alpha amino acids, potent creatines and antioxidants. It tastes good and will help you train longer and stronger. Also helps in building strong muscles and simultaneously cut down fatty tissues.

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oscar24 55
8 months ago

Ken C, I like this one..."Basically put more food on your plate and more weight on the bar and watch the muscles start popping out of your t-shirt."

I'm going to borrow it. Thanks!

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N/A 0
8 months ago

Thanks to all for your great responses! I have to go put more food on my plate and more weight on the bar(a really good motivating message, by the way!)and then go out and get some bigger t-shirts!

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MemberLebanon, OH

Mike Holdcraft 6.8k
8 months ago

Go with it, Mike!! YYYYYEESSSS!!!!!!

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N/A 0
8 months ago