Top 5 Supplements for Building Muscle
Regular exercise and a healthy diet are key to a healthy lifestyle. Sticking to a consistent plan that includes challenging workouts and a diet that supports muscle growth and repair results in significant improvements to your physique and overall health. To maximize your energy and muscle growth consider adding the following top 5 must have supplements.
Growing muscle requires protein, a lot of protein. In fact, for optimal muscle growth, it is recommended that you consume one gram of protein for each pound of body weight (as an example, a 150-pound person would consume 150 grams of protein each day). While protein is found in many whole food sources, including eggs, dairy products, and lean meats, protein powders provide a convenient and easily digestible source of protein. Whey protein powders are the best, quickly providing the most efficient source of muscle building protein. For best results, consume a whey protein shake before and after exercise.
Omega 3 Fatty Acids
We know that omega 3 fatty acids are essential for optimal heart health, brain function and reduction of inflammation and joint pain. What we didn’t know was that Omega-3 fatty acids also promote muscle growth through the release of additional testosterone and growth hormone. Your body can’t produce omega-3 fatty acids; in fact, roughly 75% of the population is omega-3 deficient. You can find omegas in food sources, including salmon and flax seeds, but it is most efficiently utilized in capsule form.
Creatine’s muscle building properties have been the subject of controversy for quite a while. However, research has finally demonstrated creatine to support muscle and strength gains that is safe and natural. In short, creatine encourages rapid ATP (the energy producing component of your body) recovery. This increased energy quickly translates to significant strength gains of 10 to 20%, resulting in noticeable muscle growth.
Glutamine is a naturally occurring substance in your body; its primary purpose is to encourage cellular repair and recovery. When exercising, it is common for your body to lack sufficient levels of glutamine needed for proper growth and repair of the muscles. Supplementing with glutamine ensures levels required to support growth and repair; and encourage healthy digestion, brain function and support the immune system.
Muscle growth requires the right amount of vitamins and minerals. While a healthy diet typically provides the vitamins and minerals we need for normal, everyday functioning, strength-training results are improved by supplementing with a daily multivitamin. Vitamins and minerals are essential for healthy protein transport and supporting release of muscle-building growth hormones. The most effective multi-vitamins contain at least 100% of the FDA recommended amount of vitamins A, B, C, D, E and K; as well as essential minerals, including zinc, iron, calcium, and magnesium.