There are so many benefits to building lean muscle. These can range from an increased ability to burn fat, to having the physical strength to excel in your chosen sport, or simply being able to complete activities of daily living with ease.
Food choices play a huge role in building lean muscle, and supplements can also help you to reach your muscle-building goals. A nutritional regime focused on building lean muscle in a healthy way should focus on a wide variety of whole foods.
The macronutrient for muscles
All macronutrients are important, but protein in particular will help muscle tissues to repair so they can recover and grow. Aim to include good sources of protein with every meal. Good whole food sources of protein include:
- Grass-fed lean meats
- Fish and seafood
- Raw nuts and seeds
- Legumes and pulses
- Tempeh and tofu
- Dairy products
Muscle building supplements
Supplements can also be considered to help boost your muscle-building efforts. Some of them work by helping your muscles to recover and repair faster, so you can do your next intense workout sooner. Others give you more capacity to lift heavier and accelerate your muscle-building results that way. Here is an overview of some of the main ones you might want to check out:
1. Protein powder
This is a simple and cost-effective option to get more protein into your diet. It can be a good choice for busy people who tend to grab for sugary snacks, and for gym-goers who are looking to enhance their muscle recovery. Choose from an animal protein such as whey or a plant protein such as pea.
2. Branched-chain amino acids
BCAA supplements are made from essential amino acids and can help with muscle recovery after a hard workout. They are sometimes taken in conjunction with protein powders. Although protein powder is made from amino acids, its primary role is to provide the body with more protein. BCAA’s on the other hand will assist with protein synthesis but are not a direct source of protein.
Many studies support the effectiveness of creatine in helping to build muscle. It is widely known as a natural supplement that can help accelerate strength and muscle building results. Creatine is found in food products such as eggs, meat, and fish. It is comprised of amino acids and can work by providing an extra energy boost and enhanced physical performance.
Beta-alanine is another widely researched supplement. Its effectiveness in building muscle is backed by a number of studies. It is an amino acid that works by increasing carnosine levels in the muscles. Benefits include boosting muscle mass, strength, and power output.
Remember that supplements should never replace healthy foods, but rather be used in conjunction with a healthy diet. Check out the supplement stores near you to find out more about what’s on offer to help you reach your muscle-building goals.Recommend0 recommendationsPublished in