My The Top 5 Supplements For Faster Muscle Gain

WHEY PROTEIN POWDER
Consider as a top list of mass-gain supplements because it's the most importnat for pushing protein production. Whey is like milk protein that has a high level of branched-chain amino acids (BCAA). It absorb fast by your muscle for building muscle. Whey also contains small proteins or peptides that increase blood flow to the muscles. This is why we always recommend consuming whey protein immediately after training.

HOW TO TAKE:
Before Working out: Take 20g 30 minutes before.
After Working out: Take 40g within 60 minutes.
After waking up: 20-40g to kick muscle growth.

Its best that whey protein consist of hydrolysates or whey protein isolate.


CASEIN PROTEIN POWDER
Casein has the ability to provide your bloodstream with a slow and steady flow of amino acids that could last for hours. Muscles may not be built overnight, but drinking a glass of casein-rich milk is the ideal protein to consume right before bed, as it’ll be more helpful throughout the night than any other protein option. It prevents catabolism while you sleep by emptying slowly and steadily. Casein also makes you feel less full, which makes it a great snack for those who want to pack on muscle mass. And new research finds that casein gives whey a run for its money - when it's taken postworkout, casein boosts muscle protein synthesis much like whey does. It's even suggested that a whey and casein protein shake taken after training increases muscle growth better than either protein taken alone.

HOW TO TAKE:
Choose a casein protein that contains micellar casein (the slowest-digesting casein you can buy) and take 20-40 grams right before going to bed. After workouts, add 10-20 grams of casein to your whey protein. Also, use 20-40 grams of casein in your protein shakes between meals.

CREATINE
Creatine increases the body's ability to produce energy rapidly needed to perform reps in the gym. You can train harder and more often, producing faster results. Allowing you to get bigger and stronger in the long run Creatine is made from three amino acids: arginine, glycine and methionine.
creatine is most effective in high-intensity training and explosive activities. This includes weight training and sports that require short bursts of effort.

HOW TO TAKE:
Before Working Out: 2-5g with your protein shake immediately before workout.
-To produce the rapid energy they need to perform more reps and your 40-100 grams of fast-absorbing carbohydrates)
After Workout:  2-5g with your protein shake immediately before workout.
-It rapidly taken by your muscle to promote futher growth.


BRANCHED-CHAIN AMINO ACIDS (BCAAS)
Branched-chain amino acids supplements, commonly referred to as BCAA's, are very popular with athletes these days, who are searching for ways to increase lean mass and performance. The branched chain amino acids are Valine, Leucine, and Iso-leucine. It is important for repairing and building muscle tissue. Leucine is the most critical of the three, as research shows that it can stimulate muscle protein synthesis on its own. Yet it's still best to take all three together, since they work in synergy to provide a multitude of benefits, including muscle growth, increased energy during workouts, the blunting of cortisol (a catabolic hormone that inhibits testosterone and increases muscle breakdown) and decreased delayed-onset muscle soreness.

HOW TO TAKE:
Take 5-10 grams of BCAAs with breakfast, as well as in your pre- and postworkout shakes. Look for BCAA products that provide leucine at a ratio of 2:1 per dose of isoleucine and valine. For example, if you take a 5-gram dose of BCAAs, about 2.5 grams should be from leucine, 1.25 grams from isoleucine and 1.25 grams from valine.

NITRIC OXIDE BOOSTERS
Nitric oxide (NO) is a molecule found throughout the body that's involved in multiple processes. The one that bodybuilders are most interested in is its ability to dilate blood vessels, which allows more blood flow to the muscles for enhanced delivery of oxygen, nutrients, anabolic hormones and water (blood is mostly water). This gives you more energy during your workout, an enhanced muscle pump, and better muscle recovery and growth after the workout. NO boosters don't provide NO, but rather the amino acid arginine, which is readily converted to NO in the body. Research has found that subjects who were given arginine increased muscle strength and growth and lost bodyfat.

HOW TO TAKE:
Take an NO booster that provides 3-5 grams of arginine in the form of L-arginine, arginine alpha-ketoglutarate, arginine ethyl ester or arginine malate. Also, consider NO boosters that provide ingredients such as citrulline, pycnog-enol and American ginseng, which enhance arginine's ability to increase NO. Take one dose at each of the following times: in the morning before breakfast, 30-60 minutes before training, immediately after training and 30-60 minutes before bedtime. When possible, take each dose without food and consider combining it with 500-1,000 mg of vitamin C, which can help maintain levels of NO for longer.

Millennium Park, Chicago in Illinois, US

Millennium Park is a public park located in the Loop community area of Chicago in Illinois, US, and originally intended to celebrate the millennium.

What a beautiful huge place to take a walk,run, or bring your lovely date to a picnic! I even saw a young couple having their engagement photos being taken in the background of the park. they even had a free symphony that evening and you could even bring your wine to enjoy the outdoors. Very family friendly but not sure if it was pet friendly. there's little cafes near the silver bean. even at night there's always some activity going on.

A lot of free fun if you're visiting Chicago. There are several art installations throughout the park not to mention the famous bean. There is always a lot going on and you can spend as little or as much time as you like. It's always fun to ice skate in the park during the winter months.

Type: Landmarks & points of interest, Historic walking areas, Sights & Landmarks, Nature & Parks
Activities: Ice skating, Group tours/walking tour
Fee: No
Hours: Sun - Sat 6:00 am - 11:00 pm
Owner description: Three square blocks of open lakefront complete with a Ferris Wheel, outdoor music pavillion and ice skating rink; expected to become one of the city's most popular sites.
Useful Information: Activities for young children, Activities for older children