Healthy Tips: MORE MUSCLE GROWTH ! RECOVERY & SUPPS

1. Daily Nutrition HabitsDaily nutrition dictates the health status of your body, plus the amount of training you can withstand and adapt to. What you eat and drink every day sets your athletic potential. If you eat poorly on a daily basis, your athletic potential ceiling will be low."You can wear yourself out with bad nutrition even faster than by exercise without discipline," advises Ultrafit coach Tom Rodgers.
Maintaining daily optimal health through a nutritious diet will do more to speed your recovery from workouts than any other factor.

2. Sleep Habits sleep is vital for recovery. Sleep is when your body does its best repairing and rebuilding. Skimp on sleep and you will delay recovery. Through the course of a night's sleep, you cycle through several phases. During the slow-wave stage, growth hormone is released by the pituitary gland, stimulating tissue repair.

3. The post workout meal is the most important meal of the day.

I have to admit that with all the hype on post-workout meals over the past few years, I got tangled up in this myth, too. Realistically though, as great as they are, a single post-workout meal will have minimal impact compared to what can happen if your nutrition is completely optimized. Of course it’s heresy to say that these days, but that’s a result of the myth building on itself more than any factual data. For example, as discussed in the myth #2, pre-workout meals can be 200% more effective for stimulating muscle growth compared to post-workout (Tipton et al., 2001).
Perhaps even more important than the pre-workout meal is the old standard:breakfast. No this article isn’t part of a conspiracy by MABB (Mom’s Against Bad Breakfasts) to promote the importance of this meal. Just think about it: being essentially fasted for 8-10 hours is incredibly destructive for muscle -yes even if you eat cottage cheese before bed.
This is especially true in trained individuals like us, because we have higher rates of muscle breakdown (Phillips et al. 2002) The faster we can stop this catabolism once we wake up, the better. In fact, one could even argue that the amount of muscle protein spared from this first meal would be equal to, or even greater, than that gained by a post workout meal.
Also, consuming a high quality slow protein before bed, like Low-Carb Grow! with micellar casein, will largely mitigate the catabolic effect induced by nocturnal fasting. Taking this one step further, nighttime eating will actually put your muscle into anabolic overdrive, by supplying even more amino acids to stimulate this metabolic process.
Finally, a second post workout meal can be even better for protein synthesis than the first, but I’ll get to that one in a bit.
Mini-Summary: Nocturnal feedings, breakfast, preworkout meals, and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal.

Creatine

Creatine is a substance that naturally occurs in muscle. It is created by the body to ensure adequate energy for short bursts of exertion. Creatine is also the single most researched supplement in history, according to Benardot. According to the Mayo Clinic, there is also evidence that oral supplementation of creatine may enhance intramuscular creatine levels, leading to larger muscles as well. Taking a standard dose of 5 g of creatine immediately after a workout can lead to positive recovery results in serious strength-training athletes.

Whey Protein

Protein is the single most important nutrient for muscle and strength building. Protein is composed of amino acids, the same building blocks of human muscle. In a post-workout nutrition window, consuming 35 to 50 g of whey protein powder, with twice that amount of simple carbohydrates, to ensure rapid delivery to the muscles will provide a better return on your investment in weight training. While whey protein is a useful supplement as a meal replacement, it is critical in the post-workout period, because it can be consumed quickly and is particularly digestible for most athletes. The faster the protein is in your bloodstream, the better the results will be.

L-Glutamine

Glutamine is an amino acid. In addition to its importance as a component of protein, glutamine has been shown to improve muscle recovery following strength training. According to bodybuilding.com, at least one research study has shown that as little as 2 g of L-glutamine per day can create a measurable increase in human growth hormone levels. This is of obvious benefit to the strength trainer. The benefit of glutamine in a post-workout recovery stack is that it reduces post-exercise muscle soreness and increases muscle synthesis.