5 Nutritional supplements for better muscle building and good health!
On the market there are countless nutritional supplements much promise and are also strongly pushed through very expensive advertising campaigns. But behind it most times there’s only a very small or no effect.
In this article I want to five dietary supplements imagine the proven to have a positive effect on muscle growth and our health!
Nutritional supplements for muscle gain
One finds nutritional supplements which promise much, but usually have no effect, and then only on your wallet. Therefore, consider well what nutritional supplements you want to use and you actually bring you the desired effect.
You should also know that nothing works better than full-fledged food, but there are dietary supplements that act as good as full-fledged food and your health, your muscle building and fat burning can positively influence proven.
1. Essential fatty acids
Fats are divided into three main types:
- Saturated fatty acids (referred to as bad fat and usually comes from animal products)
- Monounsaturated fat (derived from plants, for example. canola oil or olive oil)
- Polyunsaturated fatty acids (also derived from plants)
Unsaturated fats are healthy fats and can inflammation in the body inhibit and the risk of heart disease and stroke, reduce. In contrast to the saturated fatty acids our body can not synthesize unsaturated fatty acids. So you need to be supplied by the diet.
Omega 3 and Omega 6 fatty acids are such important unsaturated fatty acids. We usually find much more omega 6 fatty acids in our daily diet, as omega 3 fatty acids.
Omega 3 fatty acids increase the insulin sensitivity of muscle and thus provide a better muscle building and fat burning better. In addition, omega-3 fatty acids provide for our spiritual well-being.
For these reasons, it makes sense, the ratio of omega 3 fatty acids in our diet to increase daily.
We recommend that 2-4 grams of fish oil capsules during a muscle building phase and take 4-10 grams of fish oil capsules during a low-fat diet.
2. Protein powder
The protein powder can be a useful supplement to the daily diet, many will be aware. To build muscle we need at least 2 grams of protein per kilogram of body weight. Protein powder can help here this amounts to cover and therefore ensures optimum supply the muscles with protein.
But dietary supplements in the form of protein powder should be well thought out. The most common protein powder forms are:
All of these protein powder forms have their place, but I would recommend to the average exerciser that Whey Protein (Whey Protein Isolate), as it contains all the essential amino acids for muscle building basically. Of soy protein I personally would not recommend for building muscle more!
There are now countless studies and research that underpin the positive effect of creatine quite clear. Creatine has been proven over decades in power sport and in my opinion is one of the few food supplement that is a really good effect.
Creatine has many advantages, some of which are:
- increase in strength
- protection against muscle loss
- better muscle building
5 grams of creatine a day rich on an empty stomach to achieve noticeable results after 1 to 2 weeks.
Antioxidants affect how quickly and how well we age. Who bears many antioxidants in his body will remain healthy longer.
We are exposed to daily stress, plus a smoking environment must breathe pollution and often come with chemicals consciously or unconsciously in touch. In addition, our body has to eliminate remaining toxins from our diet. These so-called “free radicals” damage the cells of the human body can make you sick and let us age faster.
Therefore, antioxidants are the defense against these free radicals and protect our bodies.
You wonder where you get antioxidants?
Simply by you eat plenty of fruits and vegetables The National Cancer Institue of USA recommends 6 daily – 10 servings of fruits and vegetables to eat.
You can do not? Do not worry, I also do not always.
This is why it is good multivitamin dietary supplements that are particularly well suited for this!
5. Vegetable Vitamin Capsules
It is a fact that certainly 95% of us do not eat enough vegetables and fruit, and thus many important antioxidants, enzymes, phytonutrients, vitamins and minerals is missing. For this reason, I recommend also taking vegetable vitamin capsules.
Can vegetable vitamin capsules replace vegetables and fruit?
Certainly not! Vegetable vitamin capsules are definitely more useful than many other dietary supplements on the market.
All the nutrients mentioned above serve their purpose and their effect on our body. You can speed up the result in muscle building and enhance and affect your health positively. Hence my conclusion: use dietary supplements but they choose rationally!