Top 3 Health Supplements to Build Lean Muscle

Supplements are not here to replace whole foods.

They provide nutrients that are already available in foods, but in higher quantities.

Some supplements can help you increase strength, improved recovery, help with weight loss, etc.

Here top 3 health supplements you should consider if you want to build muscle:

Creatine is the most studied supplement, and it's very effective.

It is a natural substance found in the body.

Creatine is affordable and help you increase your energy system, which may lead to better strength gains.

It’s also known as Omega 3.

Though it can also be found in plants, the most beneficial Omega 3’s come from fish oils.

Fish oil has a lot of benefits, especially for your health: it promotes heart health by reducing bad cholesterol in your blood, helps support healthy bones, improves mental health and may reduce muscle soreness.

Vitamins and minerals are important to keep your body healthy.

A multivitamin can help with providing micronutrients that may not be available in your current nutrition plan.

Here’s a workout program you should try:

Fitness supplements can provide you with nutrients that you lack in your diet, but it's important to first invest in a good nutrition plan before thinking about buying any supplements.

You can have the healthiest diet, and you still may be lacking some nutrients due to the lack of food variety.

On the contrary, it can be counterproductive to consume the top supplements if your diet is not your first priority.

Supplements are not food substitute, but can be a great addition to a healthy diet.

1. Whey protein

This one could be in the top 3, but most people can achieve their protein intake through whole foods.

It’s very efficient way to increase your protein intake, especially if you're on the go or simply don't want to consume too many meals.

Keep in mind that most protein sources already include these BCAA’s, therefore it's not a "required" (none of them are) supplements.

Most people consume BCAA if they're doing very demanding workouts in efforts, for example 90 minutes or more of weight lifting.

It's composed of three amino acids (leucine, isoleucine and valine), which are the main elements of protein.

BCAA’s are utilized when you're working out, along with muscle glycogen.

Consumed before and during a workout (5g / hour of exercise),

You can also consume them after your workout (5g/hour of exercise) in order to restore the BCAA’s lost during intense exercises.

BCAA’s may help you to maintain muscle mass and regulate the consumption of muscle glycogen.

It is important for muscle fuelling, which can help you improve performance in endurance exercises.

Glutamine is the most abundant free amino acid in the body.

You can take it just after waking up, after a workout and just before bed (5g).

• Supplements provide nutrients present in food, but more in quantity
• Nothing can replace whole food
• Supplements can be very effective along with a proper nutrition
• Top 3 fitness supplements: Creatine, multivitamin and fish oil
• Other very efficient supplements: Whey protein, BCAA and glutamine