There are several very important muscle building foods and supplements. Here we will describe some of them.
Multi vitamins are very important because in the process of building muscles your body may lose some of essential vitamins and minerals. You should try to have a daily intake of multi vitamins, but in case that you already use meal replacements and protein shakes it is not necessary, because they already contain minerals and vitamins in it.
Creatine gives your body energy to do your workout and to endure prolonged periods of physical strain. You can use it in a form of mixture with fruit juice in the amount of 5 – 10 grams per day. Although, truth is that you do not really need creatine in order to build up your muscles, and it is not as important as other foods and supplements.
It is estimated that between 70 and 80% of your muscle mass in made out of water, and another 25% is protein, so, it is very important to drink water regularly in the amounts of at least 1 liter per day.
Healthy Fats and Complex Carbs
You may have as much protein in your diet as you like, but you will be not able to build your muscle mass without enough carbs and fats. Carbs and fats should make out about 45-65% of your daily calories intake. Healthy fats like omega -3 fatty acids and mono saturated fats are essential for your muscles mass because without enough of them your body xcan not produce enough of hormone testosterone which is one of most important muscle building hormone.
L – Glutamine
Glutamine is amino acid and it is essential in muscle building processes, together with proteins. 60% of amino acids present in your muscles are glutamines, and this is why it is so important to have your daily intake of them. In order to speed up your body’s recovery and build up your muscles more quickly you should use 10 – 20 grams of Glutamine per day.
Protein is essentially most important supplement for muscle building process, and there are many types of them, and each with its own sets of amino acids in them. So you should take on daily basis variety of protein types, in order to intake all the amino acids that are in various types of protein. There are variety of protein you can use in order to more successfully build up your muscles mass and some of them are protein shakes, meal replacements, egg and casein protein shakes or blended protein shakes.