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A study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising.

Follow these 10 Musvular to pack on as much as a pound of muscle each week, especially if you're just starting to train in the weight room. Look for whey protein powders at nutrition stores.

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Check out these healthy shake recipes. Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology.

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How to Gain Muscle Fast - 10 Tips for Men for Protein Synthesis

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