Your Guide to Eating for Size If you want to get big, you have to eat big, but you’ll need to know exactly when to eat and what supplements to use to take advantage of every opportunity you have to pack on mass. First and foremost is protein. You will have to supply your body with the proper amount of amino acids (which are found in protein) for muscle building. These aminos should come from both food sources (chicken, steak, eggs, etc.) and supplements sources including all forms of whey protein, amino acids tablets and branched chain aminos. Without an adequate amount of these aminos your muscles will not grow. Aim for about 1.5 grams of protein per pound of body weight per day. Carbs are not the enemy. They are your friend. Carbs will have to be in abundance if your goals is to pack on size in a hurry. 3 to 4 grams of carbs per pound of bodyweight per day is suf. cient. Using supplements like Vanadyl Sulphate and Alpha Lipoic Acid (ALA) will help to shuttle those carbs directly into your muscles where they’ll be used to fuel your workouts. An easy way to get extra carbs is to use a creatine supplement with added dextrose, either premixed or added separately. This carb surge, particularly pre and post workout, will take advantage of the hormone insulin which is your body’s most anabolic hormone. For those with a hectic schedule, who find it difficult to get enough calories from food sources, using a Weight Gainer can make it easy to get in enough carbs and protein to pack on lean weight and supply 600 - 800 extra calories. Weight Gainers with a 3:1 carb to protein ratio will add on mass the fastest. Individuals concerned about gaining too much bodyfat should use a Weight Gainer containing a carb to protein ratio of 1.5:1. Body mass will come from ingesting more quality calories. If your budget allows, the following supplements can help you put on mass even faster. Creatine and Glutamine provide added strength and accelerate recovery. ZMA and other high-tech Anabolic Agents like Pro-Testosterone products can give you an edge in the gym and increase anabolic hormones in your body. Nitric Oxide Stimulators increase blood flow to your muscles pushing more protein, Creatine, Glutamine, Vitamins and any other supplements and nutrients you are taking into your muscles. Vitamins and minerals are absolutely key when it comes to building mass, but are usually neglected. Vitamins like C and E are essential antioxidants which shield your muscles against free radicals both before and after training. All of the B vitamins play a role in protein and carbohydrate synthesis and metabolism - which is essential for growth. These vitamins alone or combined with a Multi Vitamin will allow your body to withstand the stress of training and the surge of calories and nutrients it needs to process daily. Rest and recovery. After training hard, your muscles have torn down, the only way for them to rebuild on a regular basis is to let them rest and recover. You can speed up this recovery time by adding Glutamine at 3 strategic times – pre workout, post workout, and before bed. Make sure you get adequate rest and don’t overtrain. No more than 4 workout sessions, 45 minutes long each week. Get at least 7 hours of sleep each night.   < Back to Info Centre . SupplementsCanada, or the operating limited company, authors or any personnel contributing to this document do not assume any liability, or no responsibilities, for any products results, personal results, all information, directions, advice, or recommendations on this document. As a result of this document evaluating, recommending, and providing all information contained expressed opinions are the companies own opinions, and the companies own opinions only, and are not meant to be interpreted as conclusive. This document is sole and in part to educate people about natural supplementation and helping create a drug free environment. Always consult a medical doctor, or get a medical opinion first, if you are unsure about any new sports nutrition, exercising, or any kind of dietary supplement use, even though supplements are natural and safe to use, there have been few cases of people getting some harmful effects from different supplements whether it being from regular use, reaction, misuse, or abuse. Sport supplementation should be used by persons 18 years and older. The information on this document is pending copyright SupplementsCanada 2006.