Muscle growth is the reason for many to work up a sweat in the gym, but this
is not the only important thing to effectively increase your muscle mass. When you are outside the
gym because you don't get enough rest and eat enough nutritious meals, you do all that
hard work almost for nothing. For example, in addition to strength training, proteins are crucial for the
muscle building and recovery. Nutrition in general plays an important role in this
healthy physical development. Nowadays there are many nutritional supplements
on the market that say they contribute to muscle growth, but which supplements are
really worth it?
3 basic principles for muscle growth
Before we talk about nutritional supplements, it is important to first understand the
explain basic principles for muscle growth. There are three important things you do
you have to take into account if you really want to build bigger muscles. These are
strength training, nutrition and rest. With strength training you give your muscles a challenge
are exhausted and slightly damaged after a hard workout. With nutrition you ensure that the
necessary building materials, such as protein and carbohydrates, are supplied to the muscles
to facilitate recovery of the damaged muscles. Rest, and especially sleep, are
essential to give the body time to recover from the workout. If you have these three
components well incorporated into your sporting lifestyle, you can see whether the use
of sports supplements has something to offer you. Below we will discuss three popular ones
discuss nutritional supplements that, in addition to a healthy diet, can contribute to
muscle growth.
1. Creatine
Creatine is one of the most researched nutritional supplements with a scientific
proven effect. It is a body's own substance that is also found in mainly
animal products such as meat, fish, eggs and dairy. The body converts creatine into ATP
(adenosine triphosphate), which acts as fuel for the body. It has often been proven that
creatine is very effective in improving sports performance, especially when it comes to short
and vigorous, or explosive, effort. In short, it helps the muscles to perform more and
to produce ATP faster, so that you can go heavier during intensive strength training
lift and perform more repetitions. This allows you to challenge your muscles even more,
and promote your muscle growth.
2. whey protein
Protein are the building blocks of muscles. The use of whey protein powders, both
concentrate as an isolate, can therefore be a useful addition to your diet if you otherwise
difficult to get a high amount of protein. A protein shake is made in no time and can be done
easily taken between meals, but is also very useful to
use after your workout. Whey proteins are also better absorbed than others
protein sources, so that muscle recovery is quickly initiated.
3. BCAAs
BCAA is the abbreviation for Branched Chain Amino Acids.
BCAAs consist of a chain of three essential amino acids: leucine, isoleucine and valine.
These are seen as the most important building blocks for muscle tissue because they work together
make up a large part of the muscle protein and enable protein synthesis. are BCAAs
crucial for repairing damaged muscle fibers. So it can certainly be a good thing
idea to take extra BCAAs in the form of a supplement.
