1. CONSUME >20G OF PROTEIN PER MEAL

This will help you to maintain the positive energy balance needed to build muscle. Try to eat every three hours or top-up your protein intake with high-protein snacks.

2. TRAIN HARDER WITH A PRE-WORKOUT

Fuel your workout with a pre-workout that helps to push you closer to your limit each time. Train multiple muscle sets per exercise and workout each group more than once a week.

3. REPLENISH AFTER WORKOUTS WITH A SHAKE

Supplement your training with a post-workout protein and carbohydrate-rich shake that supports muscle growth — and stay hydrated.

4. REPAIR MUSCLES WITH A SLOW-RELEASE PROTEIN

Allow muscles to repair and strengthen with rest periods between workouts and a slow-release protein taken before bed to augment muscle protein synthesis rate.

You need to consume more protein than your body naturally needs to build muscle. Make sure you choose the right one by taking into account it’s inclusion of amino acids, absorption rate and your personal dietary requirements.

Pre-workouts are designed to boost your energy and increase performance. For building muscle mass, key ingredients include Beta-alanine for short bursts of training and BCAA’s to improve endurance and fight soreness.

Creatine is naturally produced in our body, but by topping up your Creatine levels, you’ll be able to perform additional repetitions when training, while increasing your volume of muscle cells and assisting faster regeneration.

The essential combo of sufficient protein and carb intake is necessary for the synthesis of muscle proteins. Post-workout supplements are designed with this in mind to help support muscle growth after a workout.

How can I optimise my protein intake?

​​​​​​​Train each muscle group at least twice a week — multiple sets. Eat healthy and regularly: breakfast, lunch, post-workout protein shake, dinner, pre-sleep meal and try to include 20-40g of protein per meal, and remember to stay hydrated.

How long does it take to build muscle?

This is highly dependent on individual factors, building muscle extremely quickly is likely to result in more gains from water retention as well as a rise in body fat. Take your time to see how your body responds to your routine.

What products should I use when building muscle?

Creapure® Creatine and Whey Perfection should be on your list. Creatine plays an important role in short-term energy support while Whey Perfection provides 22g of protein per serving and is specifically designed to help build and maintain muscle mass.