The nutrients below not only increase muscle protein synthesis, but also reduce inflammation, increase endurance, and improve recovery after exercise.
Exercising properly and supplementing with enough nutrients help gym-goers' muscles develop optimally.
PHOTO: AI
Creatine increases strength
Creatine is a natural compound synthesized in the liver, kidneys and pancreas. Gym goers can get creatine through supplements as well as natural foods such as beef, chicken, salmon and tuna, according to the health website Medical News Today (UK).
Creatine increases strength and muscle mass. When entering the body, creatine helps regenerate ATP, the main energy molecule for living organisms, thereby helping to increase strength, performance and lean muscle mass.
A study published in the Journal of the International Society of Sports Nutrition found that creatine can help weightlifters increase lean muscle mass by up to 1.4 kg in just 4-12 weeks.
Beta-alanine improves endurance
If creatine increases strength, beta-alanine increases endurance. Beta-alanine is a non-essential amino acid but is extremely important in increasing levels of the antioxidant carnosine in muscles. Carnosine reduces the effects of lactic acid, which is produced during high-intensity exercise. As a result, beta-alanine supplementation will delay the feeling of muscle fatigue and prolong exercise time.
Beta-alanine is abundant in meat and fish. However, to get enough beta-alanine, you have to eat a lot of food. Therefore, the effective way is to use supplements in addition to natural foods.
HMB reduces muscle breakdown
β-hydroxy β-methylbutyrate (HMB) not only reduces muscle breakdown but also increases lean muscle mass, especially effective in people who are new to the gym or after a long break from training.
A study published in the Journal of Strength and Conditioning Research found that HMB effectively increases muscle mass and strength when used consistently over a 3- to 6-week weight-lifting schedule. HMB also helps speed recovery and reduce post-workout muscle soreness.
Plant protein
Animal protein sources are considered the standard for gym-goers looking to increase their protein intake. However, plant proteins such as soy, peas, and brown rice are good options for vegans or those with lactose sensitivities. These proteins provide a complete range of essential amino acids, especially if combined properly, such as combining rice protein powder with beans, according to Medical News Today .
Source: https://thanhnien.vn/4-chat-bo-sung-tu-nhien-giup-tang-co-hieu-qua-185250712180825639.htm
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