Take care of your body’s PH. Drink lime water or pure lemon eats lots of nutrient-rich green vegetables and fruit to create a more alkaline environment in your body.
Stay hydrated. When you become dehydrated your body increases the release of the stress hormone cortisol and the majority of people are chronically dehydrated. Aim at drinking at least 40ml/kg of body weight. For an 80kg person, this equals to 3.2 liters.
Improve your gut health. Supplement with probiotics and take them on an empty stomach. Pair protein-rich foods with fiber-rich foods (vegetables and fruit) to improve the digestion of protein so that your body can use more of it rather than just pass through the intestines intact.
Supplement with B vitamins, especially B5, since it becomes depleted in people who are under a lot of stress, both mental and physical.
Balance your cortisol levels. Take 2-10 grams of vitamin C after your workout or anytime you feel stressed. When it comes to caffeine you shouldn’t take it when you’re anxious or after your workout.
Maintain healthy baseline hormonal levels, especially testosterone, because it’s one of the main indicators of physical performance level. Higher levels of resting testosterone mean you will achieve a greater effect from your workouts which will translate into greater muscle gains.
Get quality sleep. Sleep has been called the „athlete’s steroid“ because it can improve an athlete’s performance by as much as 10%. If you’re serious about gaining muscle aim for at least 9 hours a night.
You should train in the afternoon from 2 to 5 pm because your strength gets its peak during this time window and protein synthesis peaks at 5 pm.
Sleep according to your natural tendency, also known as a ‘chronotype’. This will optimize your hormonal balance. Men who sleep following their chronotype have been found to have higher testosterone levels.
Make sure you get enough vitamin D. Strive to maintain a year-round level of at least 40ng/ml. People who live in northern latitudes where sunlight is scarce and don’t get enough daily exposure need 2000-5000 IUs (International Units) a day to achieve the baseline level.
Test your magnesium levels by taking a red blood cell test. Scientists have concluded that lifters should supplement with 500mg of high-quality magnesium a day. Take it after your workout.
Take BCAAs that have a leucine to valine and isoleucine ratio of 4 to 1. Studies have shown that 40 grams of BCAAs taken throughout a workout can increase the rate of protein synthesis and decrease muscle tissue breakdown.
Supplement with 5 grams of creatine daily to achieve greater muscle gains. One study found that lifters who took creatine added an extra 2-4 lbs of muscle mass.
Supplement with beta-alanine because it helps your body get rid of the waste compounds that are accumulated during intense muscle contractions. Try a high/low dosing scheme of 4-6 grams a day for 4 weeks, followed by 1.5-3 grams a day for 4 weeks.
Use caffeine as a pre-workout booster anytime you feel not motivated enough, haven’t slept enough or are simply in a bad mood. It’s hands down the most efficient legal performance-enhancing compound available.
Consume up to 5 grams of fish oil after your workout to increase protein synthesis and decrease inflammation in the muscles.
Increase the intake of conjugated linoleic acid (CLA) by consuming pastured, organic beef and dairy. CLA has the potential to increase muscle gains by 2-3 lbs over a placebo.
Supplement with citrulline to improve your blood flow and energy levels. Citrulline also boosts arginine which in turn increases growth hormone release.
Take several small doses of glutamine during the day. Take it anytime you feel like your immune system is suppressed or you’re feeling exhausted and overtrained to improve your recovery.
Train harder. If you deem yourself as a „hard-gainer“ chances are you aren’t training hard and eating enough.