5 Top Supplements to Aid and Support Natural Muscle Growth in the Gym
For individuals who prioritize exercise and a wholesome diet, maximizing the results of each workout is crucial. However, one of the challenges faced by many bodybuilders and fitness enthusiasts is muscle recovery in between exercise sessions, which can make or break their routines.
Allowing the muscles ample time to heal between sets is of utmost importance, and many individuals opt for muscle recovery supplementation drinks to expedite the process.
Criteria for Muscle Gain
There are three fundamental points essential for muscle maintenance and growth, which include:
- Consuming a greater number of calories than those burned during exercise.
- Intaking a higher amount of protein to counterbalance the breakdown during workouts.
- Following an exercise program that challenges the muscles and stimulates muscle regeneration.
Over time, numerous myths have circulated regarding the importance of muscle supplements. However, it is crucial to understand that supplements are not solely reserved for daily use by professional athletes, but can benefit individuals from all walks of life, ranging from pregnant women to bodybuilders.
To achieve desired fitness goals, a balanced diet, exercise plan, and appropriate supplementation must complement each other. Notably, several key supplements have proven helpful, including:
1. Creatine Monohydrate
Creatine monohydrate is a naturally occurring molecule within the body that serves as a source of energy storage for muscles and other tissues. As a dietary supplement, creatine has been shown to increase muscle strength and enhance performance during workouts over time. Evidently, it promotes water retention within the muscles, signaling muscle growth. Moreover, it stimulates the release of muscle growth hormones, such as IGF-1, and protects against protein breakdown. Notably, creatine acts as an energy enhancer during exercise, facilitating the availability of polymerase chain reaction (PCR) to boost recovery time. Natural sources of creatine monohydrate can be obtained from red meat, seafood, and different types of animal milk.
2. Branched-Chain Amino Acids (BCAAs)
Branched-chain amino acids, commonly known as BCAAs, comprise three separate amino acids: leucine, valine, and isoleucine. These amino acids play a vital role in muscle growth, constituting approximately 14% of total amino acids. BCAAs can be found in natural protein sources such as meat, fish, eggs, and poultry. They hold particular significance as a supplement for individuals who do not already have a high-protein diet.
3. Whey Protein
Whey protein is rich in nutrients that aid the body in recovering from intense exercises, facilitating muscle recovery between sets. In nature, it can be found in dairy sources like milk, cheese, and yogurt. Consuming whey protein stimulates the process of muscle protein synthesis, exhibiting higher rates compared to other protein-based supplement options like soy. Studies have shown that whey protein can increase muscle mass when compared side-by-side with resistance training alone.
4. Glutamine
Glutamine plays a crucial role in muscle growth and recovery. It eliminates excess ammonia, generated during intense physical activity, which can be harmful to the body. Glutamine helps maintain a healthy acid and base balance within the body, which is essential for individuals focusing on strength and resistance training. Natural sources of glutamine include eggs, milk, beans, beef, cabbage, nuts, chicken, fish, and tofu.
5. Fish Oils
Fish oil is an excellent source of omega-3 fatty acids, which are essential for maintaining regular body functions. It offers numerous health benefits, including anti-inflammatory properties for relaxing muscle tissue after intense workouts. Following exercise, the body’s muscles experience microscopic tears that stimulate muscle growth in the long run. Fish oil has been shown to shorten the recovery process and reduce muscle soreness. Combining fish oils with supplements like branched-chain amino acids (BCAAs) and carbohydrates, which serve as the body’s primary food source, can increase protein synthesis and promote muscle mass. Natural sources of omega-3 fatty acids include herring, salmon, sardines, mackerel, tuna, and trout.
