Exercise on its own is the most effective way to build strength and muscle, but sometimes a little extra push can help. Some foods and supplements have been proven to improve physical performance and muscle growth.
In this article, we’ll talk about some of the most beneficial dietary additions that any athletic person can take advantage of.
Whey Protein
If you go to any gym you will find that almost everyone raves about the importance of whey protein for anyone trying to build muscle, and most of what they say is probably right!
Whey protein is one of the simplest and purest forms of protein that contains all of the essential amino acids your body needs before and after a training session for optimal muscle growth and repair.
There are many quality whey protein powders on the market, which are often offered as a concentrate (80% protein) or an isolate (90% protein). This is a very cheap and effective supplement that can benefit any athlete, especially those who do not consume enough protein in their diet.
Creatine
Creatine is a chemical compound that the body makes from the amino acids glycine and arginine. It is also found in many foods and can be taken as a dietary supplement.
This chemical plays an important role in energy production in muscle cells, and studies have shown that individuals who supplement with creatine before exercise have significantly increased muscular endurance and strength.
You’d hardly find a pre-workout supplement on the market that does not include creatine. Check out Mesomorph by APS Nutrition and you’ll notice it contains two natural forms of creatine — nitrate and malate — as well as a newer synthetic analog called creatinol-o-phosphate.
By far, creatine monohydrate is the most preferred form of this nutrient that most bodybuilders seem to opt for. Maybe because it is cheap, scientifically studied and proven, and much easier to source since almost every manufacturer uses this particular compound in their formulas.
Caffeine
When you gotta have a kick of energy and concentration, then nothing natural is more effective than caffeine. It wards off feelings of tiredness and boosts your physical and mental robustness.
You will not find another over-the-counter stimulant, not a legal one at least, that is as powerful as caffeine, although some other substances often claim to be so with no scientific proof. A dose of 100 to 300 mg of caffeine before workout can make it easier to get through a rigorous session.
Multivitamin
A multivitamin is a must for anyone who does not consume a well-balanced diet, and it may also be useful for people trying to build a bulkier body. Muscle growth is a complex process and several vitamins and minerals have a role in it.
Ensuring that your body receives enough amounts of various vitamins and minerals not only supports overall well-being, it also complements your workout efforts.