It’s common knowledge that building muscle is good for your body. Not only does muscle burn more calories than fat, they can help reduce the instance of musculoskeletal diseases such as osteoporosis. If you’re having difficulty building muscle or simply want some extra help doing so, here are a few natural muscle building supplements you can use to promote increased muscle mass.
Muscles need protein to repair themselves and grow. One of the most common ways bodybuilders increase the amount of protein in their diet is by supplementing with whey protein. Whey is a milk protein containing amino acids and peptides that nourish muscles. Unlike other forms of protein, the body digests whey fast, which lets you build muscle faster. The recommended supplementation is to take 20 grams about 30 minutes before your workout and 40 grams within an hour after weight training.
This is an essential amino acid naturally produced by the body. However, you can increase the amount available to muscles through supplementation. Glutamine performs several jobs in the body including synthesizing proteins, providing energy to cells, and transporting ammonia through the blood. Taking this supplement can increase endurance, so you’re able to do more reps for a longer period of time. It also boosts the immune system and reduces muscle breakdown. To use, take up to 10 grams of glutamine in the morning, before bed, and with your pre- and post-workout meals.
Like glutamine, beta-alanine is a naturally occurring amino acid. However, it is found in lean proteins such as fish and chicken. It also increases endurance, but has the added benefit of reducing fatigue. Many body builders report being able to lift or do cardio longer when supplementing with beta-alanine. To get the maximum effect from this supplement, take 3 grams prior to working out and another 3 grams about 60 minutes afterwards.
If you’re looking to build mass, use these natural muscle building supplements to bulk up and enjoy the benefits of having healthy muscles. Remember, the dosage amounts are only recommendations. Experiment with them to find the correct balance for you.