When you want to gain more muscles, you have to do several things right. The right diet in which you achieve your daily macronutrients. The right exercises to load your muscles. While there are many guides out there giving more than enough information about how to formulate your diet and sticking with it. For the exercises part, you need around 3 times a week of exercises aiming to have enough load on your big muscles eg: quadriceps, pectoralis and back muscles.
Adding natural supplements may help to speed up the process of bulking.
BCAAs (Branched-Chain amino acids) are generally the amino acids leucine, isoleucine and valine. These are essential amino acids. In our body, we have essential and non-essential amino acids. They both produce energy and build proteins. Essential amino acids are the ones the body cannot naturally make themselves. We need to consume these essential amino acids to support the body. The nine amino acids humans cannot synthesize are phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine.
Taking BCAAs help to stimulate muscle build up. A study did show that drinking 5.6 grams of BCAAs after their resistance workout had a 22% greater increase in muscle protein synthesis compared to those who took a placebo.
BCAAs also may help to reduce your fatigue level after you exercise.
If you like BCAAs in a capsule form, you need to check out those from optimum nutrition. It really helps you to maintain your muscles.
2Omega-3 Fish Oil
Omega 3 is a polyunsaturated fatty acid. It is rich in cold-water fish such as salmon. You may have heard of some of the benefits of omega 3 like reducing the chance of having cardiovascular diseases, reduction in inflammation and being good for your mental health in general.
Omega 3 fatty acids may also help you ace your bodybuilding plan. They support blood circulation to allow nutrients such as protein and carbohydrates to reach muscle and exert their effects. It may also help with the joint lubrication. When you are doing strength training, you are basically loading your muscles and work at certain joints in your body. This extra supplement of omega 3 may help with your joints.
If you think of getting omega 3 oils, look no further, try these from Nordic Naturals. All the oils extracted from wild caught fish.
Creatine is a natural substance that turns into creatine phosphate in our body. It is important as it is used to produce something called ATP (adenosine triphosphate). ATP, in turn, provides energy for our muscles to contract.
Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover faster during exercises. This boost may help athletes achieve bursts of speed and energy, especially during reps of high-intensity activities such as weight lifting and dashing. There is a meta-analysis showing that taking creatine supplement will increase lean tissue mass and upper and lower body muscular strength during resistance training of older adults.
If you want to try creatine, think of Creatine Monohydrate Powder Micronized by BulkSupplements. They mix very well with your protein shakes and with great potency.