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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Supplements can aid muscle building by providing essential nutrients and supporting recovery. Explore these effective supplements for maximizing muscle growth and performance.
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Whey protein is a fast-digesting protein supplement that helps meet daily protein needs, promoting muscle synthesis and recovery post-workout.
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Creatine is one of the most researched supplements for muscle building. It enhances strength and power, allowing for more intense workouts and greater muscle gains.
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BCAAs, including leucine, isoleucine, and valine, support muscle protein synthesis and reduce muscle breakdown during intense training, aiding in muscle growth and recovery.
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Beta-alanine increases muscle carnosine levels, buffering acid buildup during exercise and delaying fatigue. It enhances endurance and performance for longer, more productive workouts.
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L-Glutamine is an amino acid that supports muscle recovery and immune function. Supplementing with glutamine can reduce muscle soreness and enhance recovery between workouts.
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Fish oil, rich in omega-3 fatty acids, reduces inflammation and supports muscle recovery. It also enhances insulin sensitivity, optimizing nutrient uptake for muscle growth.
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HMB is a metabolite of the amino acid leucine, known for its ability to reduce muscle breakdown and promote muscle growth, especially during periods of intense training or calorie restriction.
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Citrulline malate boosts nitric oxide production, increasing blood flow to muscles during exercise. This enhances nutrient delivery and reduces fatigue, improving workout performance and muscle growth.
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Supplements can complement a well-rounded diet and exercise routine, aiding muscle building and performance goals. Choose supplements wisely, based on individual needs and fitness objectives.
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