5 Best Supplements to Help and Support Natural Muscle Growth in the Gym
For those invested in exercising and eating healthy, getting the most out of every workout is a no-brainer.
But one of the biggest issues many bodybuilders and health junkies face isn’t stimulating muscle groups or motivation and willpower, it’s the issue of muscle recovery between workouts that can make or break a routine.
It is very important to allow the muscles time to recover between repetitions and for this purpose many choose to choose supplementary drinks that speed up the process.
Muscle gain criteria:
There are a total of three main points which are essential for maintaining and gaining muscle. It includes;
- Consuming more calories than are burned.
- Consume a higher amount of protein than in the gym.
- An exercise program that challenges the muscles and stimulates muscle regeneration.
Since the dawn of time there have been many myths about nutritional supplements and their importance. Many believe that nutritional supplements are not important for daily use by the average person.
Muscle supplements come in many different forms, and with scientific advances, there are supplements that suit everyone, from pregnant women to bodybuilders.
It is important to know the right amount of supplements to combine, as the right amount, along with a good diet and exercise plan is a surefire way to achieve your desired goals. Some supplements that help achieve this goal include;
1. Creatine monohydrate:
It is a natural molecule within the body that serves as a source for releasing and storing energy for muscles and other tissues.
Creatine, as a nutritional supplement is known to increase muscle strength, help in performing better during sets, and overtime.
Creatine causes increased water accumulation in the muscles, which indicates muscle growth.
It also releases muscle growth hormones, such as IGF-1 and others. It not only adds to muscle formation but also protects against protein breakdown within the muscles.
Its biggest advantage is that it acts as an energy booster during the workout itself. It increases the availability of polymerase chain reaction (PCR) to enhance recovery time.
Natural sources of this supplement can be obtained through sources such as red meat, seafood, and various types of animal milk.
2. Branched chain amino acids:
Also referred to as BCAAs, they are composed of 3 separate amino acids, leucine, valine, and isoleucine. BCAAs can be found in a number of natural protein sources, namely meat, fish, eggs, poultry, and others.
They are extremely important for muscle growth as BCCAs make up about 14% of amino acids.
It is important to know that BCCAs are a good supplement for those who do not already have a high-protein diet.
3. Whey protein:
It contains nutrients that help the body recover from strenuous exercise and helps the body recover after exercise. In Mother Nature, it can be found in dairy sources such as milk, cheese, and yogurt.
Whey protein consumption is known to stimulate the chemical process known as muscle protein synthesis. It has higher rates, compared to other soy protein-based supplement options, and is known to increase muscle mass, when compared alongside resistance training, without supplemental assistance.
Glutamine is important for muscle growth and recovery, as it works by removing traces of ammonia that forms within the body during intense exercise.
Glutamine helps maintain a good balance between acids and bases within the body, which is essential for those who focus heavily on strength and resistance training. Some natural sources include eggs, milk, beans, beef, cabbage, nuts, chicken, fish and tofu.
5. Fish oils:
Fish oil is a source of omega-3 fatty acids. This ingredient is essential for maintaining regular functions within the body and contains a lot of health benefits.
It contains anti-inflammatory properties which are essential for relaxing muscle tissue after intense workouts.
Often, after exercise, the body’s muscles begin to accumulate small tears of microfiber; These tears stimulate the muscles to become stronger in the long run. Hence, it plays an important role in post-exercise recovery.
Omega 3 – Fatty acids, according to research, are known to speed up the recovery process and are known to reduce muscle pain.
When combined with other nutritional supplements such as Branched Chain Amino Acids (BCCAs) and carbohydrates, the body’s primary food source, it increases protein synthesis and leads to increased muscle mass, over time.
Natural sources include salmon, salmon, sardines, mackerel, tuna and trout.