Every sports personality needs to maintain their body to be always fit and it is a complex physiological and biomechanical process. Many people prefer gym where they can maintain their fitness also some people prefer meditation and exercises to stay fit. We can curl, lift and squat or we can do any work, but imagine without nutrients we cannot do the work properly. Muscles need amino acids and macro nutrients to stay strong. We need lot of nutrition’s and minerals to build muscle stronger. The supplements with quality products will help for muscle growth.
Essential vitamins to improve muscle growth
Vitamins are essential to maintain the balanced diet. The essential vitamins used to improve the growth of muscle with nutrition’s are:
- Vitamin A: It is well known for health of eye, it supports essential growth which is helpful for muscle growth.
- Vitamin B: Vitamin B6, folate and B12 are used for muscle growth and recovery.
- Vitamin C: It is an antioxidant which helps muscles from damage.
- Vitamin D: Exposure of sunlight is very essential for human body to prevent from diseases.
- Vitamin E: Vitamin E is very powerful antioxidant that works to protect the integrity of cells in the body.
Steps to be followed for muscle growth
Step 1: Calculate your calorie needs.
Step 2: Plan your muscle growth with proper diet.
Supplements which works well with muscle growth
There are five best supplements for muscle growth they are:
- Beta Alanine
- Whey protein
- Branched Chain Amino Acid (BCAA)
Athletes prefer creatine while weight lifting and body building, it is a naturally occurring substance. Creatine increases the muscle cell volume also increases the glycogen storage. If athletes stop taking the creatine then everything will be get normal as before and the person should take proper supplements in the durations of 3-4 weeks. The dosage should be taken only 5-10 grams.
Beta Alanine supplements
It is a non-essential amino acid which comes through food. Beta Alanine is rich in proteins such as poultry.
It helps to improve the performance of body builders and to gain muscle mass by consuming protein shakes. Whey protein is the best supplements for muscle growth which supplies the body with a high amount of protein that helps to jump and to start the muscle to grow.
Branched Chain Amino Acid (BCAA)
It is a common supplement used to improve the good workout result. Take 5-10 grams before pre-workout and 5-10 grams after post workout to get the better results.
The athlete people as they go for gym to work out and to lift weight and that time the circulation of glutamine in the body will be getting low. Glutamine will helps to overcome the stress, what we are facing in daily basis and it is used to improve our immune system too