A high-calorie diet and a good bodybuilding program are not always enough to gain massive muscles. Taking supplements for bodybuilding is therefore essential for an effective and rapid increase in physical mass. Creatine, omega-3, whey protein are some of the substances that allow the body to optimally provide a caloric surplus. Discover the best suitable food supplements to improve muscle mass.
Protein powder
Commonly used by bodybuilding enthusiasts and athletes, protein powders are essential to quickly acquire a muscular stature. Whey remains the most common protein powder. It is made from dairy products and has the advantage of being able to meet the body’s amino acid needs.
Still called “whey protein”, it is easily assimilated in the intestines. The amino acids contained therein are thus ingested in quantity by the body. This promotes muscle mass gain when the athlete engages in the appropriate exercises. Better still, whey has been shown to be effective in increasing endurance, physical recovery, and regeneration of muscle tissue.
The presence of glutathione, an essential nutrient with antioxidant properties, makes this protein powder suitable for increasing immunity. Whey protein also provides a palliative response against cortisol secretion and the resulting catabolic effect.
Creatine
Creatine is a substance that occurs naturally in the muscles of the body. Its function is to promote muscle development, but also to stimulate the metabolism to burn fat. The advantage of using creatine in the form of a dietary supplement is that it allows you to build large muscles quickly. This solution works by increasing the proportion of the nutrient in the muscles.
For better assimilation, it is advisable to take 2-5 grams of creatine monohydrate after the weight training session. In addition, the consumption of fruits increases its intestinal absorption thanks in particular to fructose.
Omega-3 polyunsaturated fatty acids
Omega-3s are polyunsaturated fatty acids essential in the formation and regeneration of cellular tissues. They are available in fats of animal origin such as oily fish, meats, olive oil, etc. The difficulty of meeting its intake only through food can be resolved with its version as a nutritional supplement.
The consumption of omega-3 is used to prevent the occurrence of deficiencies in bodybuilding practitioners. Training exercises put the muscles and joints under extreme strain. Nutritionists recommend taking omega-3 EPA and DHA in equal proportions when choosing supplementation. This molecule is also beneficial for the good health of neurons and the brain. It also intervenes to preserve cardiac functions and fight against the harmful effects of bad cholesterol.
Vitamin food supplements
The major role recognized by vitamins in nutrition is to promote an increase in the energy level of the body. Fresh fruits and vegetables are indicated to compensate for deficiencies, however, vitamin supplements can be able to obtain beneficial effects quickly.
Vitamins are involved in the process of muscle development. Vitamin C is for example effective in case of muscle fatigue. The advice of a specialist is required to know the optimal daily dose, whether it is vitamins A, B, C, D, E, K.