5 Top supplements to aid and support natural muscle growth in the gym

For those who have invested in exercise and healthy eating, getting the most out each workout is a no brainer. 

But one of the biggest issues that many body builders and health junkies face is not stimulation of muscle groups or motivation and will, it is the issue regarding muscle recovery in between exercise that can make or break a routine. 

It is extremely important to allow the muscles time to heal in between reps and for that purpose many choose to opt for supplementation drinks which speed up the process.

Criteria for Muscle Gain:

There are a total of three main points which is essential to maintaining and gaining muscle. It includes;

1. Consuming larger amounts of calories than are being burned.
2. Consumption of more protein than the one broken down at the gym.
3. An exercise program which is challenging to the muscles and stimulated muscle regeneration.

Since the dawn of time there have been many myths about supplements and their importance. Many believe that supplements are not important for daily use by the average Joe. 

Muscle supplements come in different variations and with the advancement in science there are supplements for everyone, from pregnant women to body builders.

It is important to know the right amount of supplementation to incorporate, the right amount, coupled with a good diet and exercise plan is a sure fire way to achieving the goals desired. Some supplements which help to achieve that goal include;

1. Creatine Monohydrate:

it is a naturally occurring molecule within the body which works are an energy releasing and storage source for muscles and other tissues.

Creatine, as a dietary supplement and has been known to increase muscle strength, and aids in performing better during sets, overtime. 

Creatine causes an increase of water to build up in the muscles, this signals muscle growth. 

It further releases muscle growth hormones, such as IGF – 1 among others. Not only does it add to the formation of muscles but it also protects against protein breakdown within the muscles. 

 Its biggest perks are that it acts as a energy enhancing aid during exercise itself. It increases the availability of Polymerase chain reaction (PCR) to boost recovery time. 

Natural sources of this suppliment can be obtained via sources like red meat, seafood and different types of animal milk.

2. Branched – Chain Amino Acids:

It is also referred to as BCAAs, and consists of 3 separate amino acids, namely leucine, valine and isoleucine. BCAAs can be found in a number of natural protein sources, namely meat, fish, eggs and poultry etc. 

They are highly 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 have a high protein diet already.

3. Whey Protein:

It contains nutrients which aid the body in recovering from strenuous exercise and helps the body recover after sets, and in Mother Nature, it can be found in dairy sources like milk, cheese and yogurt. 

Consuming whey protein has been known to stimulate the chemical process known as muscle protein syntheses. It has higher rates, as compared to soy other protein based supplement options and has been known to increase muscle mass, when compared side-by-side to resistance training, without a supplemental aid.

4. Glutamine:

Glutamine is important for muscle growth and recovery, it works by removing traces of ammonia which form within the body during a bought of intense physical exercise. 

Glutamine helps maintain a good acid and base balance 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 component is essential for maintaining regular functions within the body and contains alot of health benefits. 

It contains anti – inflammatory properties which are essential to relaxing muscle tissue after intense workouts. 

Mostly, after a workout, the body’s muscles begin to accumulate tiny microfiber tears; these tears stimulate the muscle to become stronger in the long run. Hence it plays an important role in post – workout recovery.

Omega 3 – fatty acids, according to research have been known to speed up the recovery process and have been known to reduce muscle soreness. 

When combined with other supplements such as Branched Chain Amino Acids (BCCAs) and carbohydrates, the body’s primary food source, it increases protein synthesis and leads to an increase in muscle mass, in time

Natural sources include hrring, salmon, sardines, mackerel, tuna and trout.