As winter sets in, it's the perfect time to commit to building muscle mass. And contrary to popular belief, it's perfectly possible to gain muscle without putting on excessive fat, by following well-tuned strategies (consider that a coach can really make a difference!). To maximize your gains this winter, here are four supplements I recommend to support your progress.
1. Carbohydrates: fuel for your muscles
Carbohydrates play a key role key role in mass gain, especially when consumed around your workouts. By including them in your shake you provide the energy you need to push your limits, while helping to transport protein directly to your muscles. When building mass, I particularly favor taking carbs and protein intra-workout, to best support performance and promote immediate recovery (Yes, I know, we don't hear much about this strategy)!
Science express: Carbohydrates promote the secretion of insulin, an anabolic hormone that helps deliver nutrients to muscle cells.
2. Protein: the basis of muscle building
Ah, protein! The foundation of all muscle development. They are essential for muscle recovery and rebuilding, yet are as simple as they are effective. Products such as Isojuice or Refresher stand out with their refreshing, juice-like flavours, making them more enjoyable to consume with their juice effect, far heavier than a regular vanilla or chocolate protein. Combining them with carbohydrates during training maximizes their absorption for even faster recovery.
How much protein? Around 1.6 to 2.2 g of protein per kilo of body weight every day for mass gain. It makes all the difference!
3. Electrolytes: for efficient muscle contractions
Good hydration is the basis for performance, and that's where electrolytes come in. They enable better electrical conductivity in the body, improving muscle contractions and optimizing your efforts. What's more, they help prevent dehydration, which can weaken performance if not taken seriously. You don't want to end up dry as a raisin after two sets of squats, do you?
Practical advice Add electrolytes to your shake to maintain optimal hydration and muscle contractions, especially during intense sessions or if you're planning to do sauna sessions.
4. Creatine: the all-timer for mass gain
Creatine is without doubt one of the most studied and reliable supplements for mass gain. It has been present in the bodybuilding world for many years, and continues to prove its effectiveness. Taking between 5 and 10 grams a day can help increase strength, improve performance and stimulate muscle growth. Whether you're a novice or an advanced trainer, creatine deserves a prominent place in your routine.
Pro tip Creatine increases the availability of ATP (cellular energy), which can prolong your endurance during explosive efforts.
With winter just around the corner, it's the perfect time to focus on mass gain. By integrating these four supplements - carbohydrates, proteins, electrolytes and creatine - you'll maximize your efforts by providing your body with the elements it needs to grow and perform. Remember: winter is not for hibernating, it's for building ;)
