As the sport of MMA continues to explode around the world, so has the industry surrounding this gladiator-like sport.  Rudimentary karate studios have evolved into complex training facilities featuring weights, cages, mats, and bag rooms; now know as MMA gyms.  The training is a mixture of wrestling, Brazilian Jiu Jitsu, boxing and Muay Thai.  This extreme sport, which requires maximum peak physical conditioning, has also changed the face of modern sports supplementation.  With this in mind, many fighters are searching for the perfect supplementation system to compliment their training routine, and we have decided to take a deeper dive into the characteristics of these new supplements.

We all know BSN, the company that dominates the supplementation market with products like N.O.-Xplode, Syntha-6, and Cellmass among others. They sponsor fan favorite Forrest Griffin from TUF 1, and their logo penetrates every media outlet known to bodybuilding, football, baseball, and MMA.  So, with this in mind, how does a newer MMA only supplement company, like Brawl Nutrition out of Atlanta, stack up against the behemoth that is BSN? Do established supplement companies like BSN, EAS, MuscleTech, Optimum, or VPX truly understand the fight scene, or are they trying to capitalize on this new sport?

To understand the illusive differences between traditional supplementation and MMA products we sat down with Greg Latora, founder of Brawl Nutrition, and the only CEO we know who has publically challenged his competitors to step into the Octagon with him.  Much to my surprise, I found Greg to be an intelligent, clean cut guy who does not fit into the stereotypical mold of the MMA industry, aside from his lean athletic build.
KM: How did you get involved in the sport of MMA?

GL: I started out wrestling high school, which later morphed into years of BJJ and Muay Thai training.  After a knee injury, I gave up the BJJ and strictly train in Muay Thai and lift weights these days.  My many years of experience in these crossover sports have helped me design products for fighters.

KM: Why did you start Brawl Nutrition?

GL: I saw a void in the industry, and the larger nutrition companies did not understand the training routines or the needs of fighters.  For example, I started seeing traditional bodybuilding companies pushing their staple protein and creatine products towards MMA fighters.  I love and use protein and creatine, however, these products alone do little for fighters.  More specifically, ingesting creatine can increase the level of phosphocreatine in the muscles up to 20%, but it must be noted that creatine has no significant effect on aerobic endurance, though it will increase power during short sessions of high-intensity aerobic exercise.  This is great for your muscle building workout, but it does little to impact your performance during a two hour BJJ or Muay Thai training session.  The same can be said for the Nitric Oxide products that are on the market.  N.O. is a great supplement, but shakes, especially the kind that carbonate when shaken, like NO-Xplode, don’t feel great in a fighter’s stomach when they are getting slammed around on the mats.  Moreover, these quick acting formulas are also quick to leave your system, which creates an energy crash for fighters that train for two or more hours, which most fighters do.

KM: I notice that your products contain Nitric Oxide and Creatine, so how does Brawl differ from these traditional companies?

GL: I never set out to reinvent the wheel.  There is no best nitric oxide or best creatine.  I did, however, want to design supplements that would enhance the training level of fighters and only fighter.  To help you understand my approach, picture a football player or a typical bodybuilder.  What comes to mind? A 230lb guy? Maybe a 250lb guy?  Now picture a typical fighter.  Fighters are lean, they weigh less, they burn huge amounts of calories, and they are required to compete with high intensity for long periods of time.  This is why Brawl was designed in pill formula: no carbonation, no powdery liquids in your stomach, slower burn for longer lasting supplementation.  This is the idea behind Brawl, we dosed our supplements for 155-185lb fighters, used pure ingredients for maximum effectiveness, and truly took into account the delivery system of our products, so fighters aren’t choking down rancid tasting powdery drink mixes.  Look at N.O.-Xplode or Shotgun N.O., they both have heavy doses of stimulants within them.  Our research showed that fighters are already amped up enough during their training, and they might not want the edgy feeling that stimulants create.  This is why we separate our energy booster into our Rush product.  Your body can buildup a tolerance to stimulants over time, so we suggest fighters only take products with stimulants when they really need that extra push to get them through a workout.  You don’t have that option with mainstream product unless you want to miss out on your N.O. and other ingredients.  We are also about to release our joint maintenance product, Joint Warrior, which is something we feel is of high importance to fighters.  MMA training can put tremendous stress on joints, and MMA training, unlike most sports, can create angles that joints are not intended to bend.  Our post workout drink, Reload, was designed to replenish the high levels of calories fighters burn while bringing glucose levels back to normal by using organic sugar instead of chemically enhance sweeteners.  This drink mix also helps volumize blood flow to transport necessary nutrient back into the body.

KM: Xyience was the first MMA supplement company, and they filed bankruptcy, does this scare you?

GL: I admire Xyience for the dominance they once had within the UFC; however, they got greedy and overleveraged themselves.  I guess they tried to dig themselves out of debt by enter the highly lucrative energy drink market, which was not their core business.  Xyience’s mistakes are a valuable lesson for any business; however, their early success lets me know that there is a market for MMA supplements.

KM: Any parting words?

GL: Yes, I’d like to thank my sponsors: Brawl Nutrition and Team Brawl.  I’ve always wanted to do that.

I would like to thank Greg for his insight into the contrast between MMA and traditional supplements.  We look forward to more competition within the MMA supplement market, as it will help add variety for fighters to choose from.  Better fighters will assure a spectacular show for audiences.  In a sport that drug tests, supplements are the best option to help fighter get to the tops level: UFC, WEC, or Strikeforce.

One of the most misunderstood concepts in the world of muscle building is the protein drink. I remember when I first started supplementing my diet with protein shakes. Some of my friends asked if I had noticed any differences in my training like I was on steroids or something. If that was the only time I had been asked similar questions, I wouldn’t worry as much, but since it is so common, I’ve decided to address the point and even show you a couple of my favorite muscle building drinks.

First of all, realise that a muscle building drink is just a substitute for food. It doesn’t have any magical properties, its the nutritional equivalent of grabbing a chicken breast and putting it in the blender. While your protein drink should taste a helluva lot better than a blended chicken, it’s essentially delivering the same thing.

Now, lets look into making the best muscle building drinks out there. What you want to put in these will depend on what you personally like and what you are drinking it for.

I know that last statement will be a surprise to many of you. But the nutritional makeup of your protein drink should depend on what you’re drinking it for. Let me explain. If you are about to workout, you want your shake to be full of protein and slow releasing carbs, so you have the energy to work out at your maximum potential.

However, if you want to have a shake after your training session, you will still want plenty of protein, but you will want faster energy releasing carbs, so you can repair your muscles as quickly as possible. Make sense Don’t worry if it doesn’t, just accept it for the time being.

Now, my favorite type of shake is pretty straight forward. I get 1 scoop of Optimum Nutrition protein powder and add it to 150mL of skim milk. Mix it together in the blender and down the hatch. Simple, tasty and very nutritious. If you wanted to turn it into a pre-workout shake, I would add some oats. It may seem a bit weird, but oats and protein powder were simply made to go together and it will help give you the right fuel for your workout.

If you wanted to turn this muscle building drink into a post workout drink, I would recommend adding some high GI carbs, such as dextrose. You can pick this up just about anywhere, it’s just a fancy name for sugar.

Another thing to consider with muscle building drinks is that it’s not a science. Put whatever good foods in that you want. Raspberries are another great ingredient to add. Just use your head a little and try and come up with some exciting, tasty and nutritious ways to spice up your muscle building drinks.

The post-workout period is without a doubt the most critical time to take advantage of proper muscle-building nutrition. We’ll define the post workout period as the 3 hours that immediately follow an intense workout. It is during this time when the body is most primed for nutrient absorption and the muscles will literally act like a sponge, soaking up everything you present them with. By feeding your body with the proper nutrients from both whole foods and supplements during this all-too important time frame you will greatly increase your muscle gains and improve your recovery time.

Let’s take a quick look at what needs to be accomplished after an intense workout:

1) Muscle breakdown must be minimized and the body must be put back into an anabolic, muscle-building state.

2) Blood sugar and glycogen levels must be restored.

3) Free radicals must be neutralized.

4) The muscles must be fed with proper nutrients to facilitate recovery and growth.

This can be accomplished by consuming 2 special “post-workout meals”.

The first meal should be consumed entirely in liquid form. Your body is in a high state of stress, literally starving for nutrients, and you need to replenish this imbalance in the fastest way possible. A liquid meal will be digested quicker than any other and will allow your body to start rebuilding itself immediately.

This post-workout shake should ideally contain the following:

1) 30-40 grams of whey protein. 2) 70-80 grams of simple sugar. (Dextrose is a great sugar to use) 3) 5 grams of creatine. 4) 5 grams of glutamine.

All of these ingredients should be mixed in water and consumed within half an hour of completing your workout. I would also suggest taking a high-potency multivitamin along with the shake. This simple liquid meal will go a long way in accelerating the muscle growth process and helping you to recover.

About 45 minutes to an hour after your post-workout shake, you should consume your second post-workout meal, which should come from whole foods. This meal should be rich in protein and high glycemic carbohydrates. High glycemic carbohydrates are those that are broken down rapidly into the bloodstream. Some examples include, potatoes, white rice or rice cakes. Here are a couple of examples of what your second post-workout meal might look like:

1) 6oz steak, 1 potato, 1 glass of orange juice 2) 1 can of tuna, 100g rice cakes, 1 glass of grapefruit juice

This meal will continue to provide your starving muscles with the nutrients they require in order to synthesize new muscle tissue and restore glycogen levels. After this second meal there is still about 2 hours or so to take advantage of as best you can. Your goal in this 3-hour window is to consume as much high quality protein and high glycemic carbohydrates as you can. You should be consuming a large portion of your daily calories during this time period.

Most lifters highly underestimate the value of the post-workout period and hinder their gains as a result. One of the biggest mistakes you could possibly make would be to ignore the value of this 3-hour period and to slack off on your protein and carb intake.

Treat the post-workout period with respect and prepare for a noticeable boost in your muscle size and strength gains!

Commonly called a “hardgainer”, you have a “high metabolism” that doesn’t allow you to gain weight very easily. When you exercise, you may end up actually losing weight and your routine may end up making you stronger, but not any bigger. When you do gain muscle, it says bye-bye as soon as you stray from a solid training and diet program. In order to pack on some solid lean muscle that doesn’t disappear the first time you skip a protein shake, your training has to be different…

There are many things you should do different if you are a hardgainer. In the next few lines you will learn about the importance of the timing of your workouts…

Being one of the human lab rats in Hardgainer Project X experiment, I had a chance to talk to the author of the program “The Muscle Nerd” Jeff Anderson. His answers shook my whole bodybuilding world and I realised that 95% of the tips from the so called “experts” out there don’t really help you build muscle! Specially if you are a skinny guy like me…

So what do you think? Is it ok for a hardgainer to train in the evening?

Ok, let’s look at this from the standpoint of the advice that we give to fat people. The ectomorphs, or skinny hardgainers, are on the other end of the scale. People who are overweight want to work out first thing in the morning, because such exercise supercharges their metabolism and it allows them to burn more calories naturally throughout the day.

But if you are a hardgainer, you want to do the opposite. You already have a high metabolism – you want to slow it down.

So if you’re working out in the evening time, you avoid that heightened metabolism throughout the day. Also, if you train before you go to sleep you get into this really opportune anabolic zone for you because the highest spike of growth hormone is when you’re sleeping. (I mean, I wouldn’t work out and then just go straight from the bench press over to my bed, but working out about an hour before you go to bed is absolutely fine).

Plus, you also get a spike of growth hormone after your workouts. So you can get this double dose of really heightened hormonal response to help you pack on weight!

Now you’ve got an increase in growth hormone, your muscles have the protein after you’ve had your post-workout meal and the stimulation from your workouts. All that stuff is gonna work together while you sleep to help your body recover and it’s a really, really opportune anabolic zone for you to get into without creating that extra calorie burning throughout the day!

I usually go to gym in the evening time, because there’s a lot of hot girls out there.

And, you know, to be honest, it’s giving me loads of extra energy to lift

Enjoy the training and stay tuned for more Smart Hardgainer Tips!

“The Smart Hardgainer”

Andy Mikulka

If you’re a bodybuilder and you can’t seem to find the energy to get through your workouts, you won’t be able to stand out amongst your competition once on stage. In order to make it as a champion bodybuilder, you have to give your all during each and every workout. If you’re sluggish, however, you may have to take another look at your diet or you may have to go even further and try some bodybuilding stimulants. Bodybuilding stimulants will give you all the energy you need to really push through each and every workout and that will give you the edge you need to make your mark in this very competitive sport.

Read Online Reviews

Before you go to your local health food store and just select a bodybuilding stimulant off the shelf, make sure you know what you’re buying. Some of those bodybuilding stimulants are nothing more than caffeine in a pill. That means you could drink coffee and get just the same burst of energy, but you’re likely paying double for that caffeine. So how can you make sure you’re getting bodybuilding stimulants that actually work? You can read about bodybuilding stimulant reviews that are posted online. Many websites have reviews from people who have actually used these stimulants. You’ll read about which ones give you long lasting energy, which ones just leave you feeling jittery and ornery and which ones are nothing more than caffeine in a pill. This is the best way to make an educated decision as to the best bodybuilding stimulant for your money.

Test Them First

When you get your bottle of bodybuilding stimulants home, don’t just take the maximum dosage. Test them out by taking a small dosage first to make sure your body can handle the energy packing punch. You may have to start out small and gradually work your way up. Once you are at the maximum dosage, you’ll be able to push through your workouts with more energy to burn. This can give you the edge you need to push you above your competition.

All Natural

There are many bodybuilding stimulants on the market but the best ones have all natural ingredients. Not only will all natural ingredients be better for your body but they won’t cause you to feel as though you’re cheating in any way shape or form. You are merely giving your body an extra push you need because you don’t feel your all. So pop a few bodybuilding stimulants and blast through that workout as if it’s the last one you’ll ever have.

Those of you who workout at home benefit from big time savings in terms of travel to and from the gym, and of course gym fee savings. However, if you don’t work out right it all counts for nothing. Here I will reveal the 3 big steps in each workout you do at home.

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1. Pre-Workout Secrets

In the build-up to the workout, you need to eat some good quality grains, complex carbohydrates, such as brown rice, wholegrain bread, and eat a meal like this about 1 to 2 hours before the workout. Also eat plenty of fruit before the workout, to give you extra hydration and nutrients, because high intensity exercise will create a small amount of free radicals. The other thing you need to do is prepare a bottle of cold water to keep by your side. Just before you proceed with your workout routine, you should perform some stretches and focus them on all the major muscle groups.

2. Workout

The workout you normally do may involve weights or just bodyweight exercises. Either way, in the home, I would recommend you to follow a system of high intensity exercise followed by short recovery breaks. The reason for this style of training is scientific. The result of high intensity exercise will propel your body systems to a new level of energy, and performance. The reason is that the body always prepares itself for the event similar to what it just experienced. If you expose your body to something challenging even if the high intensity exercise just lasts for a minute or two, that will cause your body to respond. Your body will build muscle and burn fat to get ready for this kind of challenge in the future. That is basically the core secret to

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effective exercise.

3. Post Workout

If you did a good workout, it will have caused you to sweat a lot. That’s great, because sweat helps to remove toxins from the body, and washes out dead cells, heavy metals, and wastes. This is why a shower is essential. After exercise you need to take a good shower, and wash off all the sweat. If you live near a sauna, you could go a step further, and take a sauna, and alternate between cold and hot baths for maximum muscle benefit. The final piece in the exercise puzzle is to take some high protein food intake within 30 to 45 minutes after exercise. This gives your muscles the building blocks it needs to replace fat with core muscle.

So, there it is. Follow the 3 step formula, and every workout you do will give your more bang for your time and effort. Look forward to lower fat percentage, higher muscle percentage, higher energy, and looking younger.

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In your bodybuilding experience you will perform thousands of reps, but if you cannot learn to do one properly, you will get nowhere. Using proper exercise form is the number one fundamental of not only achieving muscularity and strength, but also avoiding a serious injury.

Using proper form also makes sure your muscles as well as joints are in the strongest possible position. I cannot tell you how many times I have seen someone in my gym demonstrating horrible form that not only requires virtually no muscular effort, but increases the chance of them injuring themselves, and thereby resulting in more trouble caused.

Still, most people tend to do just that at least once in their journey to a fit physique. Some things cannot be helped – bad luck strikes in the gym as easily as outside it – but there are some steps you can take to tilt the odds in your favor.

Warm Up. This may sound like the king of cliches, but guess what? A large percentage of the bodybuilders out there are so eager to hit the bench press that they skimp on or ignore the warm-up altogether. This is a big mistake. Properly warming up will raise your core temperature, get your metabolism into gear and lubricate your joints in preparation for the actual workout. Simply put, your body is ready to tackle the big weights. Your warm-up should consist of 5 to 10 minutes of moderate cardiovascular workout on a treadmill or stationary bike, 5 minutes of light stretching and, as you get ready for the weights, 1-2 light sets before your “real” sets begin.

Stretch. Failure to stretch will make your muscle bellies shorten over time, making you less flexible. While it may seem like a minor aesthetic detail to get that slightly-hunched, gorilla-look, your muscles and joints become a lot more vulnerable. If a supporting muscle stiffens or becomes shortened, it will start interfering with the normal groove of your exercises. The cumulative effect over a couple of years can throw some serious curveballs at your bodybuilding efforts. In addition, stretching between sets flushes out lactic acid and byproducts while bringing in fresh nutrients, thus making you stronger for your next set. Finally, post-stretching helps you recover faster between workouts.

Balance. If you tend to go with exercises that allow the stronger side to overpower and take over some of the load from the weak side, you’re in trouble. Typically, most barbell exercises and machines with a single bar are guilty of this. On the other hand, dumbbells and machines where the two handles operate independently make this impossible. It is prudent to include exercises where the motion on both sides are controlled separately in every workout and, if uneven strength is already a problem, consciously holding the stronger side back until they have equalized.

Breathing Pattern. When performing intense exercise such as weight lifting, holding your breath can slow the rate of blood flow to and from the brain, causing the subject to faint. As a general rule, exhale while performing the positive portion of a rep, and inhale while performing the negative portion of the rep. Irregular patterns of breathing can damage the efficiency of our workout and in the long term, harms our heart.

Start It Slow. Always start your training programmes slow. It is to allow your body to get used to the way you train and the speed of your training. If you jump immediately to intensive training, your body will not be able to handle the pressure, and eventually it will malfunction and cause severe injury. Do not be mindful if you are an amateur, you should pay attention to your body more than the eyes on you.

The greatest safety you can learn is through the knowledge that you can absorb. To beat the man, you got to be the man! To overcome something, you need to understand. The more you know about bodybuilding, the lower chance you will be hurt.

Body building success results from persistent and consistent efforts. A two week adventure in the gym will just but excite the body but no substantial muscle mass will be accumulated in short periods of workouts, rather a life long venture into the gym is what makes body building champions. It is better said by those who say that body building is a lifestyle not an activity. There are two reasons for calling body building a lifestyle. For one, success in body building does not only result form what is done in the gym the truth is body building efforts must be extended from the gym into an individual’s life.

The diet must change and reflect the body building objectives. The activities that an individual engages in are evaluated and prioritized based on the significance and mostly ends up being dropped from the daily schedules so as to factor in enough workout time. The drinking barges with friends stop all over a sudden and the careless lunch festivities with colleagues become a thing of the past. Once you join a body building program, even your friends change gradually and you keep the company of those who share your passion and lifestyle. Within no time at all, you find yourself spending your time preparing and enjoying frequent meals that take a lot of time to put together. Successful body building is based on a particular strategy that details which exercises will be done in which workout session, with what intensity, for how long and hoe it will executed.

Strategizing success most times equals body building success. It is on strategy that a body builder has to decide how to ensure each exercise is effective in stimulating muscle growth. When the exercise has been executed to the point where the body part(s) involved can not do any other rep, that is the point called the exhaust point. There are strategies that specifically concentrate on exercises done before the body part(s) has reached the point of maximum exhaustion. These are called pre-exhaust techniques. The techniques involve the compound set of light single-joint movement exercises performed after heavy multi-joint movement exercises. For instance, a body builder who after a set of bench presses will pick a dumbbell immediately for several flyer’s.

There are three benefits that accrue from a post-exhaust routine the first being the ability to extend the workload volume of a single set while not compromising on the due intensity of the set. A post exhaust technique helps a body builder to develop pure fast-twitch group of muscle fibers with the heavy compound-movement exercises and then extend the stimulation to the intermediate fat-twitch group of muscle fibers with a lighter single-movement exercise. In essence these results to a more comprehensive workout that reaches out to the whole body and all essential body parts. The body building industry is full of skinny guys who have been in the trade for ages and have not even an ounce of muscle. These people will be so swift to explain why they don’t accumulate muscles despite being in a body building program for all these years.

Branched Chain Amino Acids (BCAA) are essential for human life, and essential for building muscle. Every bodybuilder should have a firm grasp of what they are, how they work, and why they are required for building new muscle. Additionally, supplementation with synthesized BCAA supplements should be considered as bodybuilders enter advanced status and their presence in the body is absolutely crucial for keeping existing, as well as adding new, muscle mass.

Basics

BCAAs are required for human life. They include L-leucine, L-Isoleucine and L-Valine as well as others. They play a key role in nitrogen retention as well as protein synthesis for brain, organ, and muscle functions. BCAAs compose 1/3 of all muscle protein. For the bodybuilder specifically, they are the anti-catabolic agent which slows protein from breaking down in the body, thereby allowing the body to add and keep muscle. They conduct this function both during intense exercise, as well as during the remainder of the day. Additionally, their ability to preserve glycogen in the muscle allows for higher energy during the workout. They are absolutely required for bodybuilding success.

Supplementation

BCAAs can be taken in liquid form or in pill form. The pills are very large and hard to swallow. The liquid form is very handy for specific delivery timing. Latest trends include consuming BCAAs during a workout in order to allow them to affect muscle tissue while it is actually most engorged with blood. This theory is relatively new and is currently being studied a great deal. It’s widely established that BCAAs are very important for muscle growth and recovery, so the hypothesis that they are even more useful when more blood is in the region to deliver them makes logical sense.

BCAAs are universally recommended for anyone who engages in weight training. They can be consumed adequately with a well-varied diet, but for advanced bodybuilders, supplementation is almost required due to the great deal of muscle being supported by these BCAAs. Recommended dose is 5 grams per serving, pre-workout and post-workout. Get your BCAAs if you want muscle at the highest level!

If you want to gain weight, you need to focus on how you’re eating. After all, gaining weight is all based upon your nutrition.

In order to gain weight, you must first create a calorie surplus in which calories are either used for building muscle or they are stored away as fat.

So, if you want to gain weight, you must first look at the way you’re eating, before you look at your training or the supplements you take.

Here are 5 simple, proven things you can do to gain more weight in less time.

1. Eat a large breakfast

Start the day off right by eating a large breakfast. In fact, you want to consume most of your daily calories early on in the day and reduce them as the day goes on.

So the largest meal each day should be breakfast and they should get smaller as you go.

Your breakfast should be high in protein, moderate in carbs, and low in fats. A large breakfast will jumpstart your metabolism and give your body the nutrients it needs, when it needs them.

Never train on an empty stomach, that’s the fastest way to lose muscle possible. If you train in the morning, the bulk of your calories should come after your workout, not before. It’s tough training in the morning if you have a full stomach.

2. Eat often and eat a lot

You need to eat many meals throughout the day, spread apart by about 3 hours. This way, you have a steady, constant stream of nutrients that your body can use for muscle and tissue growth.

Eating often will also help your body use the calories you’re taking in for muscle mass growth and will be less likely to store them as body fat.

3. Take in a lot of protein

Your body requires protein to build muscle mass. I’m sure if you want to gain weight, you’d like most of it to be muscle mass and not fat.

Protein is responsible for building muscle. Try and get 1 to 1.5 grams of protein per pound of body weight. So if you weigh 150 pounds, you want to eat at least 150 grams of protein, preferably more.

For each meal, try and get 30 to 40 grams of protein from quality sources like chicken, tuna, fish, turkey, eggs, lean red meats, dairy, and meal replacements.

4. Consume a pre-workout meal

To gain weight, you need calories. You also want to protect yourself from muscle tissue breakdown.

If your body needs nutrients during a workout, it will break down muscle tissue to get it. But by supplying your body with nutrients before a workout, you give it the raw materials it needs for fuel, so it will not break down muscle tissue.

Take 12 ounces of grape juice or Gatorade and to it add a scoop of whey protein, 5 grams of creatine, and 10 grams of glutamine.

This pre-workout shake is guaranteed to help you gain weight.

5. Get the proper post-workout nutrition

You want to take another one of these shakes right after training, to supply your muscles with the nutrients they need to build new muscle mass.

At this time, you also want to replenish the lost glycogen in your muscles. The best thing to do for post workout is to drink another juice/protein/creatine/glutamine combination. You want to have about 50-75 grams of carbs and 35-50 grams of protein right after your workouts, depending on your size.

About an hour after training, eat a solid, whole food meal that’s high in protein and complex carbs. Like breakfast, this is an important part of your daily nutrition because your workouts really depletes your body of needed nutrients and this is the perfect time to replace them for proper muscle recovery and growth.

These 5 tips will help you gain weight fast and also help you increase your muscle size and strength. If you’re not gaining the weight you want, you’re probably not eating the best way possible.