Things You'll Need:
- Shaker cup
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Step 1
Supplement with creatine before and after weight training. The best time to take creatine is about 60 minutes before and immediately after workouts. This will give your muscles a good supply going into the workout to perform more work and using it after will help you recover faster for the next workout.
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Step 2
Take a post-workout cocktail. This should consist of whey protein, creatine and some form of fast-absorbing carbohydrate like juice, honey or fruit. This will help put back depleted glycogen into the muscle cells. In turn this will help to preserve muscle which will maintain higher metabolism.
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Step 3
Drink protein shakes during the day. Try to fit in a couple of protein shakes between your whole food meals. The shakes don't have to be complicated. You can simply throw protein powder into a shaker cup with some water and you have a meal in seconds. It takes the body more calories to process protein and it also will keep you feeling full longer.
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Step 4
Eat slow-digesting protein before bed. This helps to supply muscles with amino acids while you sleep. A good combination would be some cottage cheese mixed in with some form of casein protein powder. Casein and whey make up the protein in milk. Whey is digested quickly and casein is digested slowly. Once again, this helps to preserve muscle which causes fat to be burned for energy. This is also known as muscle sparing.
