1\ Take Protease supplements.
A study found that protease supplements modify immune response. Protease is an enzyme that breaks down the proteins in your body, reducing muscle inflammation, meaning faster recovery and the ability to lift more on your next gym visit. BAYLOR UNIVERSITY
2\ Have 3g of creatine twice a day.
Creatine is the fuel your muscles need for explosive movement. Keep up this intake for eight weeks to enhance your muscle strength by a minimum of eight per cent and to improve your strength and endurance in the gym. SCANDINAVIAN JOURNAL OF MEDICINE AND SCIENCE
3\ Grab a 5g glutamine supplement.
Do this after breakfast and training to accelerate your muscle growth. Your levels of glutamine can often drop up to 45 per cent in one week during high-intensity training, so it’s always best to top up. THE INTERNATIONAL JOURNAL OF SPORTS MEDICINE
4\ Add arginine.
Lose 0.9kg of fat and gain the same amount in muscle in just four weeks by taking the amino acid arginine. Other benefits include improved bloodflow, additional sperm production and a reduced risk of blood clots and strokes. UNIVERSITY OF NORTH CAROLINA
5\ Mix whey and creatine before you train.
Take at least 20g of whey protein and 5g of creatine 45 minutes before your session. This will help deliver as much as 87 per cent more muscle and allow you to increase the amount you bench press by 35 per cent. UNIVERSITY OF NEW SOUTH WALES
6\ Get the right powder.
When choosing a protein powder, opt for one that contains high levels of branch-chain amino acids (valine, leucine, isoleucine). These are vital for muscle building, as they account for a third of amino acids in skeletal muscle protein. STEPH RIDLEY, NUTRITIONAL THERAPIST
Your go-to-guide for all things vitamins and supplements to increase your gains