There are many dietary supplements on the market that promise miracles, but hardly work at all. Therefore, this article looks at supplements that have been shown to be beneficial for muscle growth and health.
Nutritional supplement for muscle building
First, one should think about which drugs are useful and which are only expensive, without any noticeable effect beyond a placebo effect. Basically, of course, that dietary supplements have a merely complementary or supportive effect , so especially should be paid to a healthy and varied diet with wholesome food.
This lays the foundation for muscle growth and fat burning, while the supplements listed below help you achieve your goals faster and more effectively.
Protein powder is a well-known and popular nutritional supplement among athletes. Protein is urgently needed for building muscle, because muscle cells are predominantly protein. A competitive athlete needs about 2 grams of protein per kilogram of body weight daily. Protein powder can help to meet this demand, so a
optimal supply of muscles with proteins is guaranteed. However, it should be remembered that each protein contains different amino acids, which are also different in importance to the body.
Most protein powders contain:
whey protein (wheat protein)
Although all of these protein powders are effective, for an average athlete is especially the whey protein suitable because it contains all the amino acids that are important for muscle growth.
2. Unsaturated fatty acids
Fats can be divided into three categories. The saturated fatty acids are mostly derived from animal products and are considered unhealthy. The monounsaturated fatty acids are derived from plants, such as rapeseed oil or olive oil. The polyunsaturated fatty acids are also derived from plants. Unsaturated fatty acids are considered to be very healthy as they can inhibit inflammation in the body and minimize the risk of heart disease and strokes.
The human body can not produce these fatty acids themselves, unlike saturated fatty acids, which is why they have to be absorbed through the diet.
The most important fatty acids are omega-3 fatty acids and omega-6 fatty acids, but the latter are often found in the daily diet.
Omega-3 fatty acids provide better muscle building and more effective fat burning by increasing the insulin sensitivity of the muscles. In addition, they have a positive effect on the mental well-being, which makes a supplementation makes sense. About 4 to 10 grams of fish oil capsules or omega-3 capsules daily are an appropriate dose for an adult.
The positive effect of creatine on muscle growth has been proven by numerous studies and research series. This dietary supplement has proven itself for years to strength athletes and is one of the supplements that count for many bodybuilders to the standard repertoire.
The benefits of creatine are increased strength, improved muscle growth and protection against muscle loss . The dose of 5 grams of keratin is already sufficient to achieve noticeable results after a few weeks. Learn more about creatine
4. Fruit and vegetable capsules with vitamins
Many people eat too little fruit and vegetables, so they lack essential vitamins, minerals, enzymes and antioxidants, which can be compensated by appropriate dietary supplements such as fruit and vegetable capsules. However, these capsules can not replace a balanced diet with fresh fruits and vegetables.
Antioxidants protect against free radicals, which can accelerate the aging process and cause disease. Who takes many antioxidants, so looks longer young and healthy. Free radicals are formed by many everyday actions, for example
Example of pollutants in the air caused by pollution
and also stress or toxins in the diet favor the formation of free radicals, which damage the body cells of humans.
Antioxidants are needed so that the body can fight off the free radicals . They are mainly contained in fruits and vegetables. 6-10 servings daily recommended by the National Cancer Institute of the United States. Who can not comply with this requirement, can resort to multivitamin preparations.
The mentioned macro- and micronutrients are suitable for bringing about a positive effect on the body and health of humans . In addition, they can promote muscle growth and fat reduction. Dietary supplements can provide good support, but they should always be carefully selected.