Mass building suplements

OK so what would be the ultimate supplement/shake to take when you want to gain weight.

You really have two options here:

No.1 the easy option, look for a weight gain shake that has these ingredients AT LEAST!

• Whey protein concentrate or better still whey protein isolate!




• Carbs in the form of maltodextrin




• Creatine at least 3g per scoop (maltodextrin will increase the effects of creatine when taken together)




• Glutamine at least 3g per scoop




• Maybe BCAA's

This option has the best convenience out of the two, however you need to find a shake that has only the bare minimum ingredients in it. And also at certain times of the day it might not be so good to have this shake, altho it is a pretty alround shake the maltodextrin can spike your insulin levels and sometimes you want sustained energy such as pre workout or first thing in the morning, but you could prepare the shake in a mixer cup and pour over a wholegrain/wholewheat breakfast cereal for extra calories and sustained energy*.

No.2 is the more expensive option, buy all the ingredients above separate, and add them in together, you can also buy powdered oats to substitute for the matodextrin when you want a sustained energy hit!

What are these ingredients?:

• Whey isolate is a purer form of protein meaning you get more protein per gram.




• Whey concentrate you get less protein per gram but you will more of the amino acid profile and good fats. (you cant go wrong with either)




• Creatine, enters muscle cells and gives them sustained energy when doing short bursts of activity such as weight lifting which helps to build muscle tissue faster, it also draws water into the muscle cell increasing its volume.




• Maltodextrin is considered a complex carb but is of the glucose(sugar) family therefore will provide calories and the insulin spike needed for optimum uptake of nutrients which is Key post workout.




• Glutamine can aid in recovery and help you get back into the gym training the same muscle groups without DOMS even sooner!

Thats it for todays tip. hope it made sense. for more info don't forget I have some helpful videos on youtube just click here: Christophela.