Whether you’re trying to get buff or want to look as fit as possible for your HIV singles dating profile, you probably know that you can’t build muscles without eating the proper stuff. In that name, here are the top 5 foods and supplements for muscle growth.
Since muscles are 80% made of water, staying hydrated while on a power workout is more important than you might think.
Moreover, even a small drop in your body water level can seriously impact your exercise performance and post-workout recovery. Our body synthesizes protein in our muscle cells, and water is essential for this.
So, if you want bigger muscles, drink more water. Weigh yourself before and after each exercise, and then drink 24 ounces of water for every pound you lost.
Not only will you stay hydrated by doing this, but it will also allow your muscles to absorb protein more efficiently.
2. Cottage Cheese
Yes, you read that right! Besides being delicious, cottage cheese provides us with pure casein, a slow-digesting protein which is perfect for gaining muscles.
One cup of cottage cheese contains 28 grams of protein, and it’s also packed with vitamin B12, calcium, and other important nutrients.
Since casein takes a long time to digest, cheese a la cottage is perfect both for those who need to go long periods without eating, or can make an excellent snack that you can eat right before going to bed.
Your body will dismantle casein while you sleep, which will make you wake up with more energy than ever.
Even though carnitine is a popular weight loss supplement, it’s been proven that it also works well when it comes to building muscle.
First off, it increases blood flow to muscles, which enables them to work harder for longer periods.
Secondly, it enhances testosterone levels when taken after a workout, and we all know testosterone stimulates muscle growth, so this one doesn’t really need explaining.
Lastly, carnitine supplements positively affect all other muscle growth factors. This means that if you take carnitine, not only will you lose fat, but you’ll also experience natural muscle growth.
The fact that oatmeal has a low glycemic index value while being rarely and minimally processed makes it one of the best sources of carbs.
When a food has a low GI value, it contains more fiber and micronutrients, which decreases hunger and stimulates fat loss.
Oatmeal does all these things, which makes it one of the top competitors when it comes to both losing weight and gaining muscle.
Besides that, it’s easy to find it and prepare it, which means you won’t spend much time making and eating your breakfast!
Another great supplement that’s based on amino acids is the BCAA. It stands for branch-chain amino acid because it contains three of 21 amino acids in our bodies: valine, leucine, and isoleucine.
Muscle fibers need leucine to grow, while the other two are the building material for 30% of our skeletal muscles.
BCAA is more focused on muscle recovery than muscle growth. Our body uses nutrients when we work out, so taking BCAA pre-workout provides the nutrients lost, preventing muscle breakdown and fatigue.
It also boosts metabolic recovery and muscle endurance, allowing you to work out longer and lift more weight than you could before.