“The wide range and excellent quality of Maximuscle products were a great benefit to the team during the World Cup. The products assisted our players in making further strength and power gains during the build up to the competition."
Jason Davidson – Head Strength & Conditioning Coach - England Rugby LeagueHow to Increase your Muscle and Size
Packing on muscle takes a lot more than just pounding weights in the gym. You also need to give your body the fuel it needs to grow. Without the right fuel you're wasting your time.
Eat enough calories
You'll only build new muscle tissue and put on weight if you have an abundant amount of protein and calories in your system, fueled with regular small meals throughout the day. Many people eat 2 or 3 meals a day and a protein drink now and again (when they remember), and then wonder why they`re not putting on any weight. Most people require at least 20 calories per pound of bodyweight to gain muscle mass. Using a 180-pound male as an example, we end up with a daily calorie requirement of 3600 calories (20 x 180 = 3600). Use our step-by-step calorie calculator to work out your precise calorie requirements and take the hassle out of wondering whether you`re eating enough.
Eat high-quality protein
Consuming sufficient high quality protein is essential for building muscle. Protein expert Dr. Peter Lemon says that you need around 0.8 to 1 gram of protein per pound of bodyweight to build muscle as fast as possible. So if you weigh 180 pounds (82Kg), you`ll need to consume at least 180 grams of protein each day. However, not all proteins are created equal in the muscle building stakes. If you want faster muscle growth, stick to high quality proteins, such as whey, milk, eggs, fish or lean meats. Unfortunately, many people are intolerant to milk, due to the casein (one of the proteins in dairy) and have trouble digesting the sugar in milk, called lactose. If this is the case, stick to whey-only protein shakes. Maximuscle uses Biomax™, a unique blend of whey protein isolates and hydrolysates, which is virtually lactose free and contains no casein, soya or rice protein. You’ll find Biomax™ in Promax, Cyclone, and Progain.
Eat Essential Fats
Studies show a link between dietary fat and testosterone, a hormone that plays an important role in promoting muscle growth. The trick is to eat the right fats and avoid the wrong ones. Healthy sources of fat include cold water oily fish (such as salmon, mackerel, sardines), extra-virgin olive oil, peanuts, avocado, pecans, almonds, hazelnuts, walnuts or flaxseed. Nuts are a great food if you`re having trouble gaining weight, as they`re high in calories but are also very healthy. You may also want to consider adding a high quality blend of essential fatty acids to you diet. Maxi-EFA is one of the strongest and purest EFA blends on the market, and it`s a great way to make sure you`re getting a good supply of the right fats to help fuel growth. Fat should supply approx. 30% of your daily calorie intake.
Fuel your workouts with carbohydrate and creatine
Stay away from junk carbohydrates such as sweets, cakes, and cereal bars, and stick to foods like porridge, pasta, rice, bread, and cereals. Numerous research studies show that creatine is an excellent nutrient for increasing strength, building muscle size and training intensity. Maximuscle adds creatine to many of its core products such as Creatamax Extreme and Cyclone. Both contain high amounts of creatine and carbs, along with many other unique nutrients to support your muscle and strength goals.
Maximise the post-workout muscle-building period
Fueling your body correctly after training is critical inyour quest for more muscle - so be sure to consume a suitable recovery drink as soon as possible following your workout. A combination of high-glycemic carbs and fast digesting proteins is the ideal post workout. This nutritional strategy will take you into the desired anabolic state (intense training creates a catabolic state) for muscle growth. Progain Extreme, Progain and Cyclone are essential during this period.
