What to do if you're not getting bigger or stronger
Friday, December 16, 2005
Q. I'm not getting bigger, and I've hit a wall in the amount of weight I can lift. What should I do?
A. You should focus on two big components to get bigger: protein and creatine. According to Jeff Volek, a professor at the Human Performance Lab at the University of Connecticut, how and when you ingest this protein is more important than how much. "Several small protein meals are better than a couple of big ones," he states. "And small amounts of quality protein before and after your workout
will help stimulate protein synthesis. Whey protein is a good choice since it's absorbed quickly." Try about 20 grams before and 40 grams immediately after workouts. And don't forget about creatine. "More than two dozen studies indicate that creatine supplementation augments adaptations to resistance training."
Source: Muscle & Fitness (September 2005, page 81)
A. You should focus on two big components to get bigger: protein and creatine. According to Jeff Volek, a professor at the Human Performance Lab at the University of Connecticut, how and when you ingest this protein is more important than how much. "Several small protein meals are better than a couple of big ones," he states. "And small amounts of quality protein before and after your workout
will help stimulate protein synthesis. Whey protein is a good choice since it's absorbed quickly." Try about 20 grams before and 40 grams immediately after workouts. And don't forget about creatine. "More than two dozen studies indicate that creatine supplementation augments adaptations to resistance training."
Source: Muscle & Fitness (September 2005, page 81)
