Here are 6 supplements that I recommend for all you hard gainers!!

Protein: 

Every cell, organ, and tissue in our body is made up of protein. Protein affects our enzymes, hormones, immune system, cardiovascular health and of course our skeletal muscle! While I DO NOT recommend replacing meals with protein shakes, they are a good option when you are low on time or availability of protein rich foods! The supplement market has grown exponentially, so be sure you are not swayed by marketing and ads. Refer to my blog all about Protein to learn more about the different types, precautions, and how you should be utilizing it.

Creatine:

Our bodies have a certain amount of creatine within the muscle that act as the main source of energy production for the first 10 seconds of work during an exercise. It aides performance during high intensity, short term, explosive movements such as sprints or during resistance training. Creatine’s ability to reduce time to fatigue allows for a greater muscular work capacity and sustained ability to continue to work… which means more sets, more reps, and ultimately more muscular growth. While creatine is the most researched supplement on the market and proven to have a great effect on muscular growth, it is important to note there are various contraindications and warnings to using this product for sustained periods of time. Please read my blog on Creatine to learn more and see if this supplement could be right for you.

BCAAs:

Branched Chain Amino Acids (BCAAs) are 3 essential amino acids that our bodies use for recovery and maintaining muscle mass. Leucine, isoleucine, and valine (the 3 BCAAs) can only be absorbed from certain foods, which most of us may actually be consuming enough of and not necessarily need to supplement with. BCAAs effect on muscle recovery and ability to help preserve lean muscle mass in times of calorie deficiency do make BCAAs supplementation a great option for those engaging in prolonged exercise or for those who struggle with eating the variety of foods associated with BCAAs. If you are vegan/vegetarian, it may be worth looking into obtaining an EAAs supplement that contains all 9 of the essential amino acids since certain foods are limited within your diet. Visit this link to learn more about BCAA supplementation, the foods associated with BCAAs, and how to use it.

Glutamine:

Glutamine, or L-Glutamine, can be a great addition to a hard-gainer’s regimen for a variety of reasons. After an intense workout, 50% of your body’s Glutmaine’s stores can be reduced. Since glutamine reduces muscles soreness, athletic performance can be greatly improved leading to increased muscular growth. It has also come to light that glutamine allows for a greater ‘after-burn’ that helps the body to continue to burn calories post-workout. Not only does glutamine support the athlete in their pursuits, but it can be utilized as a healing supplement for wounds, post-surgery, and healing leaky gut like in my Flat Belly Challenge. You may want to take a peak at the Glutamine blog I have written goes into greater detail.

Essential Fatty Acids:

Dietary fats are necessary for general health and cell metabolism. Some dietary fats can be manufactured from other fats like saturated and unsaturated fats. But essential fatty acids (namely Omega 3s and Omega 6s) cannot be. They have to be ingested thus supplementation is recommended. Essential Fatty Acids can improve body composition and performance. They can help with insulin sensitivity and the production of growth hormone… which as you know leads to muscle growth! I understand supplements can be important, save a buck by consuming these foods instead of purchasing a supplement:

• Salmon, Tuna
• Eggs
• Dark green leafy vegetables like broccoli or spinach
• Peanut Butter
• Hemp
• Flax Seed
• Walnuts
• Almonds
• Olive Oil
• Whole Grain Foods

ZMA:

While this supplement can be beneficial in your regimen, if you are on a budget, I would prefer you obtain the first 5 supplements before picking up ZMA. So what is ZMA? It is a combination zinc monomethionine/asparate and magnesium aspartate plus vitamin B6. Zinc is critical for thyroid hormone production, improved metabolism, and protein synthesis. It helps you remain anabolic and maintain testosterone levels. Hormone balance is key when trying to build muscle, estrogen and testosterone alike. For some, ZMA helps improve your quality of sleep which means improved recovery. However, some people have a different experience i.e. nightmares. If ZMA causes you distress during sleep, discontinue. While it is beneficial for muscular growth it is not necessary.

Let me introduce you to one of my many loyal, hard gaining gals!

Kerri is a 43-year-old mother of three, living in Syracuse, New York. She has been using the original Train with Lyzabeth program for just more than a year, and has also become a Train With Lyzabeth App user as well. She is a “hard gainer” successfully using my curve-building programs to gain muscle and mass. I’ve asked her to walk us through her daily supplement regimen so you have a better idea of what a hard-gainer can add to their plan to reach their goals.

Click here to see how Kerri is reaching her goals!!!

Twitter: @kerridhowell

Instagram: @prchick75

Blogging at wineforalltimes.com

Here are the products Kerri recommends! You will find them on Amazon for easy purchase.

Whey Protein         Glutamine             BCAAs           Pre-Workout              Creatine       Multi-Vitamin             Fish Oil                Tumeric               B-Complex           Probiotic            Vitamin D               Magnesium

**Note: It is important that you know Kerri only uses creatine during the first month or two of her muscle building plan. She cycles on and off it to avoid certain contraindications of use. Please see the creatine section below for more detail.

Building curves and muscles doesn’t have to be complicated! Eat lots of good food, rest, work REALLY REALLY hard, and supplement appropriately. This is a recipe for making great gains!

xoxo, L.L.

Stuck? Feel lost? Wanna know EXACTLY what to do and eat to build some curves? Then check out my online program!