Make your own Growth Hormone

If hGH is your ergogenic drug of choice, learn how to use it the smart way by reading new contributor BNR fascinating article on how to boost your own production of the stuff in Peak Performance.

Growth hormone secretion, explains BNR, can be triggered by a number of natural stimuli, the most powerful of which are sleep, exercise and diet. The article is packed full of helpful advice on how to harness these natural stimulants, including the following concluding tips:

• Exercise – perform three sessions per week, each involving at least 10 minutes’ work above lactate threshold or a number of sprints, with a 1:3 work-rest ratio;
• Before exercise – no fat for 60 minutes before, 2g glutamine 60-90 minutes before;
• During exercise – plenty of plain water (ie 200ml every 10-15 minutes if training in 18-21°C);
• After exercise – avoid sugar for two hours post exercise but take 25g protein immediately afterwards in the form of either a protein shake, protein bar, lean meat or eggs (although you should limit your consumption of eggs to avoid too much cholesterol).

High Protein Snacks for building Muscle!!

Most people spend the majority of their time at their places of work, and it’s not always convenient or possible to have a true meal. However, a resourceful bodybuilder will be able to get his or her protein in wherever, whenever it’s needed, and in quick time.

Natural foods such as hard boiled eggs, beef cold cuts, chicken breasts/wings, a chunk of cheese, nuts, or canned fish (mackerel, tuna, and salmon) are great and very convenient high protein snacks.

You also have the option of purchasing some high quality protein bars, such as made by Myoplex, or even carrying around a flask or bottle of milk (or even better, milk mixed with high quality whey protein powder).

A lot of foods contain protein, but, the snacks I have mentioned are certainly the best because they are unprocessed or processed in a way in which the nutritional values are preserved or enhanced. Stay away from junk snacks; keep it lean, and you’ll keep lean.

If you're struggling to build muscle then I urge you to get my free hardgainer course where you will discover my former skinny-guy secrets to fast muscle growth and learn how to overcome your hardgainer genetics