Lifting weights and eating well are the two fundamental steps when you want to increase muscle mass. Many people are convinced that simply going to the gym will yield results, but without proper nutrition, hard work can generate a little effect. Meanwhile, in the gym, you should focus on hard training and think only about the bars and dumbbells that you are going to lift.
Once you are out of the gym, your attention should be away from training and focus on nutrition. To obtain the best possible results, it is necessary to set up a solid nutrition plan to sustain muscle growth. When it comes to increasing muscle mass, protein is the number one nutrient that works mainly within the processes of growth and development. Meat, fish, eggs, nuts, milk, and oats are all sources of protein that nourishes your body and muscles with the nutrients they need in order to increase muscle mass.
The fact that the protein contributes to the growth and development of muscle mass does not mean that the other essential macronutrients should be forgotten. Carbohydrates play an essential role in the supply of energy and the replenishment of glycogen in the muscles. They are of vital importance if you want to continue training hard in the gym. Healthy fats such as nuts, seeds, and fatty fish are also essential to provide omega-3 fatty acids, which offers a number of benefits for joint care, weight loss, and prevention of cardiovascular diseases.
If you are determined to maximize your muscle growth, your shopping list should contain sports supplements like branched-chain amino acids (BCAAs). Supplements should not replace real foods but they can help realize your goals. Sports supplements are more useful in situations when you are struggling to eat enough protein or calories, every time you need to recover quickly and they can be taken between meals if you are running on a tight schedule.
Proteins are made up of small chains of amino acids. BCAA is synonymous with branched-chain amino acids and makes up approximately 20% of muscle proteins. This number shows its importance for muscle growth.
BCAAs are composed of leucine, isoleucine, and valine. Together they are responsible for activating the synthesis of muscle proteins, which is the process by which the body produces new proteins and repairs the muscle fibers. Without an adequate supply of BCAAs, the body will not be able to repair the damaged fibers, which in turn will affect muscle growth.
On the other hand, research shows that having BCAA before and after exercise can delay muscle fatigue and speed recovery.