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An excellent method of consuming an adequate amount of protein is by making use of supplements, such as protein shakes. These products a stack 360 re especially effective as part of a bedtime or post-workout routine. If you're looking to lose weight, restrict yourself to one shake per day. To gain muscle mass, try consuming around three per day. Carbohydrates are needed to see success in muscle building. Carbs are the element that gives your muscles the energy necessary to perform each day and recover for the next. It is recommended that, if you wish to train hard, that you should have three grams of carbohydrates for each pound that you weigh. Train using many repetitions and sets as possible during your training session. For best results, do 15 or more reps per set, with a rest break of no more than 60 seconds per set. Maximizing lactic acid production in this fashion stimulates muscle growth. Doing this many times during each training session will produce maximum muscle building. Cool down with a short stretching routine to ensure that your muscles start the repair process from a healthy point. Anyone that is under forty years old needs to make sure that each stretch is held for a minimum of thirty seconds. Stretches of no less than 60 seconds are recommended for those over 40 years. A good stretch helps to protect your muscle against injury during your workout. You should not increase your protein intake the minute you begin working out. That can result in excessive caloric intake which, if not countered by increased exercise, may result in fat gain. Instead, gradually increase your protein intake by about a hundred calories every two days. Your body will then be able to use the protein to build muscle mass. Drinking enough water is critical to building muscle. Unless your body is hydrated at all times, you run a higher risk of injury or muscle damage.