The High Performance Handbook
Muscle Supplements

Natural Supplements for Working Out

You’ve started working out and you want something to help you achieve your fitness goals. Which supplements can help you build muscle and strength but are totally natural? Protein and Branched Chain Amino Acids are natural yet effective supplements to enhance your workout routine.

Protein

Know that sore, tired feeling you get after a strenuous workout? Your muscles need protein. It’s not really surprising when you think about how your body is comprised of protein. It’s in your muscles, joints, and bones. Protein is necessary for the repair and maintenance of muscle tissue. Not only does it help reduce soreness, but protein also helps to build muscle. Your body uses it to produce hormones, such as growth hormone and insulin.

These particular hormones play major roles in muscle growth and repair. Because it is needed throughout the body and is not stored, you need to make sure you’re consuming the right amount of protein. The Recommended Dietary Allowance for protein is from 40-70 grams based on different factors such as age, sex, and circumstances.

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Branched Chain Amino Acids

Protein is made up of different amino acids. Particularly important, are the essential amino acids. You have to get these amino acids from a dietary source, whether from food or supplements, because they are not produced by the body. Isoleucine, leucine, and valine are three essential amino acids that are also known as branched chain amino acids. BCAAs aid the production of protein, making it invaluable for muscle recovery and growth.

Research suggested that amino acids helped increase muscle growth. They also aid endurance during exercise. A study suggested that it aided aerobic performance during prolonged exercises. This may be due to its ability to reduce ammonia, which can negatively impact your workout. Not only do BCAAs help with endurance, but they also may boost energy levels and help concentration while you train.

Dave and Laura, the owners of the Planet Supplement Nutrition Info & Blog have both battled with weight loss issues until they finally found the plans and products that worked for them. On this website they share their experiences with you.