Build More Muscle with the Nutrient Supplements from Nutrients Direct
While good nutrition and exercise are the key factors to gain muscle mass, some Australian online supplements could also contribute to muscle growth, more specifically by providing your body with the nutrients it needs to build muscle and to reduce the chances of muscle breakdown with these nutrients as well. To learn more about the use of Australian online supplements for muscle building, please read our information below.
Creatine Nutrient Supplements
Creatine supplements from our Australian online supplements range tend to be very effective for muscle building, since creatine is a substance that naturally occurs within our muscle cells. Approximately 95 percent of creatine in our body can be found in our skeletal muscle tissue, so it is no surprise that creatine nutrient supplements are associated with increasing the growth of lean muscle mass, enhancing muscle cell volume, better recovery, more efficient glycogen storage and improved high-intensity muscle performance.
One of the most common Australian online supplements containing high concentrations of creatine is Creatine Monohydrate, a supplement that can also be found in our range. Creatine Monohydrate is directly responsible for energy production and energy modulation, but does require preloading in order to be effective. However, some Australian online supplements containing creatine do not need preloading, for example Tri Creatine Malate. Therefore, always check the directions for your Australian online supplements before use, so you can benefit fully from the nutrient supplements you are using.
Beta-alanine is an amino acid that is present in many nutrient supplements, but is available on its own as well. Since it is not made by the human body, it needs to be obtained through protein rich foods to provide benefits such as increased endurance, improved strength, reduced fatigue and better sprint ability. Of course, the concentration of beta-alanine found in nutrient supplements is higher than in the average protein-rich foods.
In some cases, beta-alanine can be more effective when used in combination with creatine. For that reason, you will often find muscle growth bundles that contain both of these nutrient supplements for maximum results.
Whey Protein Powder
Whey Protein Powder is one of the best known supplements for muscle growth; this is not limited to individual athletes, but also gyms and personal trainers. Whey Protein Powder is often used right before or right after training, since Whey Protein Powder has a very quick absorption rate. Of course, Whey Protein Powder has other benefits that contribute to various fitness goals.
Athletes struggling to digest the majority of nutrient supplements may find Whey Protein Powder quite beneficial. Whey protein shakes can be used on the go and all nutrients are rapidly absorbed thanks to the high bioavailability of the supplement, which means it is digested rapidly. Therefore, the protein inside Whey Protein shakes can quickly deliver amino acids to skeletal muscle, making you more effective during training and improve the recovery after training.
May Contain Lower Concentrations of Lactose
When you are sensitive to lactose, taking dairy-based protein supplements can be out of the question. However, being lactose intolerant does not mean that you cannot take advantage of Whey Protein at all, because some types of Whey Protein have been processed in such a way so that they contain very little to no lactose. A good example of that is Whey Protein Isolate. That being said, for most lactose intolerant athletes, it could be better to search for a protein supplement that does not contain any dairy whatsoever, for example Pea Protein Isolate and Rice Protein Isolate.
Better Muscle Repair
One of the major benefits of Whey Protein is muscle repair. Athletes who train rigorously on a regular basis, can therefore obtain a lot of advantages from a simple protein shake. Since the body needs a lot of nutrients to repair itself after training, Whey Protein can deliver all those nutrients in record time.
May Suppress Your Appetite
Whey Protein supplements are not only suitable for athletes attempting to gain muscle mass, because Whey Protein could also help athletes to lose weight. More muscle mass means athletes can burn calories more effectively, but Whey Protein has also shown to have an appetite suppressing effect. If you often struggle with portion control or cravings during a diet, then a Whey Protein supplement could provide you with the extra edge you need to succeed and reach your target weight.
Contains Valuable Amino Acids
While some athletes take amino acid supplements separately, amino acids can be obtained from Whey Protein as well. Whey Protein consists of high-quality protein, which means they contain high concentrations of amino acids, which can assist with protein synthesis and promote your recovery.
Boost Your Metabolism
Those with a slow metabolism will find Whey Protein especially beneficial for them, considering the fast absorption rate of the supplement. Whey Protein provides also supplies the body with energy if consumed throughout the day, which means your metabolism will get supplied with the necessary fuel as well and make calorie burning more efficient throughout the day.
Other Supplements for Muscle Mass
In addition to Creatine, Beta-Alanine and Whey Protein, there are other supplements that may contribute to more muscle gains; this includes supplements such as branched chain amino acids and glutamine. Therefore, always have a thorough look at all supplements available and read their specific function in more detail to determine which supplement is best for your needs and your lifestyle.
While good muscle gains are obtained through good nutrition and the right training, the process of gaining muscle may be a little slower without the use of supplements. With the use of certain supplements, your body could respond better to your training and your nutrition, so you can get the most out of the changes you have made to your life.
Of course, results obtained through the use of supplements may vary from athlete to athlete, so it is advised to evaluate your supplements from time to time. Check out our supplement range today to see if any of them could contribute to better muscle gains!
There are numerous supplements that could contribute to muscle growth, but this does not mean that athletes should rely on supplements alone to get the muscle growth they desire, because supplements alone will never provide the muscle growth athletes want to see. Supplements only work when they are combined with the right exercise and nutrition, so athletes need to put the work in the gym before they can get benefits from the supplements they are taking. So, if you are planning to lose supplements, make sure you are taking them to enhance the results of an exercise or nutrition program you are already on.
The type of supplement you are taking will also affect the results you obtain. For example, some supplements are focussed on repairing muscle mass after rigorous exercise, while other supplements are focussed on muscle pump. Depending on your goal, it is therefore important to evaluate available muscle building supplements beforehand. If you are in doubt about the supplements you should be using, you can also ask advice from someone who has experience with them; for example, a personal trainer. If you cannot afford a personal trainer, you can also speak to one of the trainers in your local gym, since most of them are quite familiar with what it takes to build that muscle mass.
- People looking to build lean muscle, gain strength, improve shape and tone up
- Sports people and athletes who need to enhance their performance and speed up recovery
- Anyone looking to support an active lifestyle and get the most out of their training
Muscle growth occurs best when training with higher volumes close to muscle fatigue, and with moderate rest periods between sets/reps. When training for muscle building we recommend the following:
- 10 – 12 repetitions per set is the optimal range for muscle growth.
- Concentrate on tempo. There is no benefit in doing 12 reps if you do them too quickly as you will change the training effect (i.e. develop speed and power rather than mass). Each rep should last about 4 seconds with each set taking 40-60 seconds. If you aren’t able to maintain that tempo then reduce the weights.
- Take relatively moderate rest periods. Since training for muscle building focuses more on isolation of muscles and some workouts can be deemed less intense that other workouts, keep rest periods in between sets to less than 90 seconds.
- Perform 12 – 20 sets per muscle group.
- Be consistent with training and follow your training program. You need to make sure that you follow your program for 4-6 weeks before changing things up a bit as this allows proper training stimulus to occur and allows you to track your progress.
- You should always track your progress so you can see what works and what doesn’t. If you are still doing the same weights you started with after 3 or 4 weeks you aren’t working hard enough and aren’t going to progress.
- Consume enough energy (calories), with a minimum of 12 – 15% of calories from protein or around 0.8 – 2.0 grams* of protein per kilogram of bodyweight. This can be achieved through various protein supplements, such as whey protein concentrate and whey protein isolate.
- Sleep 7 – 9 hours per night
* How much protein you need depends on a few factors, but one of the most important is your activity level. The basic recommendation for protein intake is 0.8 grams per kilogram of body mass in untrained, generally healthy adults. For instance, a 68 kg person would consume around 54 grams a day. However, this amount is only to prevent protein deficiency - it’s not necessarily optimal, particularly for people such as athletes who train regularly.
For people doing high intensity training, protein needs might increase to around 1.4-2.0 g/kg of body mass. Our hypothetical 68 kg person would therefore need about 95-135 g of protein per day.
These suggested protein intakes are necessary for basic protein synthesis (in other words, the creation of new proteins from individual building blocks). The most we need to consume throughout the day for protein synthesis is around 1.4–2.0 g/kg.
A good tip to follow is that weight training twice a week is for maintenance, three times a week is for basic improvement and four times a week or more is of greatest benefit so long as you can get the rest required to get the results you want.
With muscle building it is suggested that you use certain body part splits. We recommend pairing biceps with triceps, chest with back and split legs into a day with shoulders and a day just for legs only with each muscle group being worked on every 5 days.
Each muscle group has four exercises dedicated to it. This is for advanced athletes so if you are still building up to consistent training we recommend following the first 3 exercises.
|A - DB Seated Biceps Curl||4||10 - 12||SLOW||90s|
|B - Standing Hammer Curl||4||10 - 12||SLOW||90s|
|C - EZ Bar Reverse Curl||4||10 - 12||SLOW||90s|
|D - Preacher Curl||3||10 - 12||SLOW||60s|
|A - Close Grip Bench Press||4||10 - 12||SLOW||90s|
|B - EZ Bar Skull Crusher||4||10 - 12||SLOW||90s|
|C - DB Overhead Press||4||10 - 12||SLOW||90s|
|D - Rope Pull Down||3||10 - 12||SLOW||90s|
|CHEST & BACK DAY|
|A - BB Flat Bench Press||4||10 - 12||SLOW||90s|
|B - DB Incline Chest Press||4||10 - 12||SLOW||90s|
|C - DB Flat Chest Fly||4||10 - 12||SLOW||90s|
|D - Cable Cross Over||3||10 - 12||SLOW||60s|
|A - Wide Grip Lat Pull Down||4||10 - 12||SLOW||90s|
|B - BB Bent Over Row||4||10 - 12||SLOW||90s|
|C - Neutral Grip Seated Row||4||10 - 12||SLOW||90s|
|D - DB Shrugs||3||10 - 12||SLOW||90s|
|LEGS & SHOULDER DAY|
|A - BB Romanian Deadlift||4||8 - 10||SLOW||90s|
|B - Lying Leg Curl (single leg)||4||6 - 8||SLOW||90s|
|C - SB Leg Curl||4||8 - 10||SLOW||90s|
|D - DB Seated Shoulder Press||4||12 - 15||SLOW||60s|
|E - DB Side Raise||4||12 - 15||SLOW||90s|
|F - Cable Reverse Fly||4||12 - 15||SLOW||90s|
You will notice on this particular workout the lower reps for hamstring exercises and higher reps for shoulders. This is because hamstrings are fast twitch muscle fibres and do not function properly at high reps. They perform better with less reps and slower movements.
With the shoulders, the opposite applies. They are slow twitch which means they require more repeated efforts and most often respond better in supersets or even tri-sets. This is why it is one of the most difficult muscle groups to grow and it is most common to see guys in the gym that need more work on their shoulders above all.
Legs are the single most important area of the body to work out and often the most neglected. You release the most growth hormone in the body when you train legs and that has a carry-over effect to the rest of the body. Like the previous leg workout with the different rep ranges, you will see the calves have more reps. This is because like shoulders they are slow twitch muscles and require more stimulus.
|DEDICATED LEGS DAY|
|A - BB Back Squat||4||10 - 12||SLOW||120s|
|B - DB Walking Lunges||4||10 - 12||SLOW||90s|
|C - Leg Press||4||10 - 12||SLOW||90s|
|D - Standing Calf Raise||4||10 - 12||SLOW||60s|
|E - Seated Calf Raise||4||10 - 12||SLOW||60s|
|F - Single Leg Body Weight Calf Raise||4||10 - 12||SLOW||60s|
|F - Cable Reverse Fly||4||10 - 12||SLOW||60s|
Complete exercises in straight sets. Rest for the designated period between sets. If unsure of an exercise technique, seek guidance from a fitness professional to guide you.
- Always warm up for at least a few minutes with dynamic stretches and some light cardio
- Always have a neutral spine (straight back) with tail out when bending, squatting, lunging, on a Swiss Ball etc
- Ensure knees don’t travel beyond the toes or collapse inward when squatting/lunging
- Practice tightening (drawing in) your core during every movement for stability and back support
- Exhale during the heaviest part of the movement (moving against gravity) and inhale on the return phase (moving in the direction of gravity)
- Select weights that are heavy enough to make finishing your sets challenging but still maintain control and good form
- Stay hydrated by sipping water frequently and always finish with 5 minutes of stretching and 10 minutes of light cardio to aid recovery and reduce post-exercise muscle soreness
- When you can complete all repetitions and sets comfortably, then slowly increase weights (for strength) or reps/sets (for fitness) to avoid training plateaus and to match your ability
DB – Dumbbell BB – Barbell ES – Each Side SB – Swiss Ball KB – Kettlebell EZ – EZ Bar
Important: It is highly recommend that you seek expert medical advice before commencing any exercise routine. This training program should be considered as a guide only and should be adapted to meet your own individual requirements and current level of fitness.
Want To See Results From Your Workout? Discover The Nutrients Direct Muscle Building Range!
Have you ever been struggling with muscle building? Are you training really hard but seeing little to no difference at all? Then maybe it is time to try something else! With the Nutrients Direct Muscle Building Range, you will finally get the results you want from your workouts. Curious how it all works? Read on and discover everything that our Muscle Building Range can offer you.
Why Should I Use Your Muscle Building Range?
Our Muscle Building Range provides you with all the powders you need to get yourself the muscle mass you have always wanted. In our Muscle Building Range, you can find ND Mass Muscle, Creatine Monohydrate, Arginine Alpha Ketogluterate, Maltodextrin, Dextrose Monohydrate and Glutamine Peptides.
When you are looking to build muscle, you really cannot go wrong by going with ND Mass Muscle. By using this product, you will get a constant supply of energy during your workout, but also additional vitamins and minerals that will keep your body in the best possible condition. Our ND Mass Muscle formula also contains valuable branched chain amino acids which are known to promote muscle growth and repair.
Creatine Monohydrate is another product in our Muscle Building Range that provides you with some explosive energy during your workout. In addition to that, Creatine Monohydrate will also restore your ATP levels, which will lead to better lean muscle growth. Nutrients Direct customers who often choose rigorous and performance improving workouts, will adore Creatine Monohydrate, since it can boost your performance on even the toughest workout routine.
Glycogen levels are also vital to your workout and your muscle building plan. To make your muscle build as effective it can be, you can count on Dextrose Monohydrate. This particular substance also digests quickly and is incredibly easy to mix. It does not matter if you are on the go a lot, Dextrose Monohydrate can be used anywhere and anytime.
Energy boosting is pretty important for muscle building and that is why you will also find Maltodextrin in our Muscle Building range. Maltodextrin in a high GI carbohydrate that digests quickly and provides you with the necessary energy when you need it the most.
The last product you will find in our muscle building range is Glutamine Peptides, which support your lean muscle mass. Nutrients Direct customers that use Glutamine Peptides will also notice that it takes them less long to recover from a workout.
Want to obtain more information about each of the products available in our Muscle Building range? Then be sure to check out our online catalogue, because each product is available for individual purchase on Nutrients Direct. However, buying all the necessary products in one pack is cheaper than buying them individually.
Can You Recommend An Additional Protein Supplement For Muscle Build?
We certainly can, because there has been an amazing development in the Whey Protein territory. New and improved Whey Protein Isolate can definitely contribute to building muscle, this thanks to a combination of essential amino acids and branched chain amino acids.
On top of the muscle building properties of Whey Protein Isolate, you can also find many advantages for weight loss. Whey Protein Isolate only contains an absolute minimum of carbohydrates and fat, so you can easily combine Whey Protein Isolate with a low-calorie diet. Whey Protein Isolate also helps your muscles to recover after a workout, which is especially useful when you are trying to get your body in shape again.
Can I Get More Information About The Muscle Building Range?
Are you left with some questions about our Muscle Building Range? Give our customers service department a call at 0457 968 913. They will be more than happy to answer all your questions. If you cannot reach us outside the office hours, please send us your question via email and we will get back to you as soon as possible. To send your questions via email, please send your message to [email protected]