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Most bodybuilders will agree that eating every 2 hours or so will give your body "balance", and by being consistent your digestive system and muscles will love you for it. If you are serious about building muscle, then it is imperative that you consume enough protein to support new growth, otherwise you’re not taking full advantage of your workouts. Once your muscles are depleted of glycogen, you have no more energy to continue your workout. Creatine- Studies have shown that creatine supplements can provide additional energy for your muscles, volumize muscle cells and buffer lactic acid build-up. Buffer lactic acid build-up We all know that terrible burning you get in your muscles when you reach the fatigue point. L-Glutamine-Glutamine has become more prominent as new studies reveal its unique contribution to protein synthesis (muscle growth), anti-proteolytic (prevents muscle tissue breakdown) functions and growth hormone elevating effects. Before you embark on your quest for muscularity you need to remember a few key facts as they are the foundation for any muscle building program: Diet, Exercises, and Recovery. Protein, and only protein, provides your body with the amino acids it needs to build, repair and rebuild muscles.
Carbohydrate, stored in the body as glycogen, is the predominant energy source for muscle-building exercise. There are different ways to figure out your carbohydrate needs, but the bottom line is that with at least 300 to 400 grams of carbohydrate per day, your muscles will stay packed with glycogen.
Recent studies published in muscle guru Joe Weider's Flex magazine reveal that, contrary to popular protocol, the best results from using a creatine supplement are attained not by "loading" and tapering, but steady introduction and "cycling".1 According to the studies published in Flex, the best way to take creatine is one to two grams with water thirty minutes before exercising, then another one to two grams an hour afterward with a fruit juice.
Glutamine provides a critical link in muscle metabolism not shared by any other single amino acid.Glutamine is the most abundant single amino acid in the blood and in the intracellular free amino acid pool (most abundant amino acid in muscle tissue). By keeping a consistently high level of circulating growth hormone, you are able to combat the catabolic effects of weight training, harness the anabolic activity of increased glucose and amino acid uptake, improve whole body nitrogen retention, and increase lean tissue protein accrual. Recovery, which is the period during which muscle growth occurs, will not take place without enough sleep.

First and foremost, your genetic potential, how much you eat, what you eat, how hard you train, and your training experience all play a role in how much muscle you can expect to gain.
If you are barely consuming enough calories to support your new growth, odds are you won't gain very much muscle at all.I worked out for close to 2 years during my early 20's and I barely put on 5lbs. From being a great foundation for building strong, lean muscles and healthy bones, to lowering cholesterol and assisting in cancer prevention, whey protein can make a difference in every stage of life. Your body requires at least eight 8-ounce cups of caffeine-free, non-alcoholic fluids every day. We also strongly recommend taking a daily multivitamin as it also will aid the the muscle cell regeneration process.
Our body produces creatine (it is made in the liver) and we also can get creatine from our diet.
Cycle your use of creatine six weeks using it, two weeks off; your muscle tissues fill up and after six weeks additional supplementation is wasted. In several studies involving type II diabetics, alpha-lipoic acid was shown to increase the body's utilization of blood sugar.
What is important to know about ATP is that the body can very quickly get energy from an ATP reaction. Both studies showed that 9 months of creatine supplementation (taking an average of 5 grams per day) in athletes had no negative effects on markers of renal function or muscle and liver enzymes in comparison to athletes not taking creatine.
Glutamine’s unique structure, containing two nitrogen side chains, consists of 19% nitrogen - making it the primary transporter of nitrogen into the muscle cell. Some people known as hardgainers will have to try very hard to put on even a pound of muscle. A greater uptake of blood sugar by muscles could lead to enhanced glycogen synthesis and ultimately greater gains in lean muscle.
In fact, glutamine alone is responsible for 35% of the nitrogen that gets into the muscle cell.

And then there are those who were blessed with the genetic ability to pack on muscle with ease. When total energy intake is below 4,000 calories a day, getting 70% of those calories from carbohydrates will ensure the muscle power and endurance required to strength train. When you are doing an intense quick burst activity such as lifting a weight or sprinting, your muscles use ATP for a quick burst of energy. Glutamine literally drives muscle building nitrogen into the muscle cell where it is synthesized for growth. Whey is a complete protein, meaning it contains all essential and nonessential amino acids, which are vital to your metabolism, and to making your body function properly for good health.
In fact, your muscles only contain enough ATP to last about 10-15 seconds at maximum exertion. When creatine enters the muscles it bonds with a phosphate and becomes creatine phosphate (CP). CP is able to react with the ADP in your body and turn "useless" ADP back into the "super useful" energy source - ATP. Of course how hard you train also determines what kind of progress you will be making, your muscles wouldn't grow very much without it. Beginners tend to put on muscle quickly and easily, especially when coupled with an advanced diet. This gives you a "pumped" look because your muscles have expanded with the increase of water that is trapped in your muscles.

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