Nutrition

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5 Supplements for Muscle building

Protein

Protein is the building block of all the cells in our body. Protein’s primary function is to build and repair muscle cells, making it an essential element of muscle growth. While you naturally get protein from the foods you eat — like meat, beans & eggs — a protein supplement can be a helpful complement to achieve your workout goals.

Creatine

Creatine is a naturally occurring amino acid in your body’s muscles. Your body converts creatine to phosphocreatine and stores it in your muscles, where it’s then used for energy. People frequently take creatine supplements to improve their athletic performance and increase their muscle mass.

Beta-alanine

Beta-alanine is an amino acid that is produced in the liver and found in foods like poultry and meat. It can improve endurance and might even help you crank out a few extra reps during strength training workouts,

BCAA

The three branched-chain amino acids (BCAAs) are leucine, isoleucine &  valine. The most essential is leucine because it has been known to stimulate muscle growth on its own. Like protein, you get BCAAs through food sources like red meat, dairy, chicken, fish, and eggs. But supplements can help specifically with muscle recovery.

HMB

Beta-hydroxy-beta-methyl butyrate, better known as HMB, may decrease protein breakdown and increase protein synthesis, resulting in increased muscle strength and mass. Like beta-alanine, HMB appears to speed recovery from high-intensity exercise.

Which vitamins help build muscle?

Vitamin D

Vitamin D is essential for your muscles to function normally. As per a study, a Vitamin D deficiency leads to proximal weakness and reduced muscle mass. It also puts you at an increased risk of falling. Vitamin D can be used to help patients suffering from muscle pain or weakness. Providing Vitamin D supplementation can also prove to be beneficial for the elderly since they are more prone to suffering from falls.

Vitamin A

Vitamin A plays an important role in muscle growth. The body requires this vitamin for protein synthesis. This process is essential in increasing muscle mass. Vitamin A also helps in the production of testosterone in men. High levels of testosterone are important for muscle building in men. The third benefit of vitamin A is the role it plays in providing structural strength to your muscles. It does this by helping cells to reach maturity at a faster rate. It also aids in bone health that offers support to your muscles.

Vitamin C

This is another important vitamin for muscle health. It acts as an antioxidant and helps protect your muscles from damage caused due to oxidative stress. Vitamin C also plays a vital role in the formation of collagen. This is an important structural protein that is found in your skin, muscles, bones, and tendons. It forms a scaffold that helps provide strength and structure to your body. Lack of vitamin C automatically reduces the production of collagen. This can lead to poor muscle health, among other things.

Vitamin E

Vitamin E is critical for building strong muscles. It plays a vital role in repairing the plasma membrane of a cell. This is particularly essential for muscle cells. The plasma membrane of these cells tears more frequently. If this membrane is not repaired, it can result in cell death. Eventually, this can lead to muscle wasting disease.

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