What it does: Though they come from the same place, whey and casein couldn't be more different. Add these 15 critical elements to your diet, and you'll supercharge your lean muscle gains, accelerate fat loss and improve your overall health. What it is: A healthy fat that just happens to be an omega-6 fatty acid. This may be because calcium decreases the amount of dietary fat that's absorbed by the intestines and suppresses a hormone called calcitriol, which is responsible for reducing fat burning. Taking supplemental creatine may help increase the amount of energy the body has to draw upon, supporting increased endurance and strength. What it is: The active ingredients in green tea, particularly the polyphenol epigallocatechin gallate. How to take it: Take about 2,000 international units of vitamin D twice per day at the same time you take calcium. How to take it: Look for products that include ingredients such as arginine, citrulline, GPLC (glycine propionyl-L-carnitine) or Pycnogenol. How Long Does It Take Women to Build Muscle? A balanced diet that includes whole grains, vegetables, fruits and lean protein provides the range of vitamins and minerals needed to support muscles. It contains peptides (protein fragments) that have been suggested to help increase blood flow to muscles, which is particularly helpful before workouts, so that muscles may receive more oxygen, nutrients and hormones right when they need them. But don’t count on supplements alone to create toned muscles, and check with your doctor before taking any dietary supplement. What it does: Whey's primary characteristic is its digestibility. Creatine is a natural supplement that is hands down one of the most effective in creating strong muscle. Being deficient in many of these micronutrients can lead to low energy levels and restrict muscle growth, strength gains and fat loss. Even when you're building muscle, you can probably get all the protein your need through whole foods in your diet, but supplements can fill in any gaps. Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. Casein is extremely slow to digest, which means it provides a steady stream of aminos over a span of several hours. What it does: Creatine's most basic function is to help muscles create fast energy during exercise. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. It reduces may help support overall health, and, a biggie, it also has been found to turn on genes that stimulate fat burning. Blood also contains a high percentage of water, which gets pushed through those wider blood vessels into muscles to create the muscle pump you experience when you train. EPA and DHA are well known for their ability to fight inflammation and promote the health of your heart and blood vessels. But whey doesn't deliver only protein. Your best bet is to take at least two doses for enhanced absorption of calcium. Can Super Advanced Whey Protein Help You Lose Body Fat? The suite of B vitamins is critically involved in helping your body derive energy from the nutrients you eat and helping get oxygen to muscle tissue. Please check with the appropriate physician regarding health questions and concerns. What it does: The unique structure of BCAAs gives them certain unique properties, all of which have physique benefits. How to take it: Take 1,000 mg twice a day with meals. It's likely because you're deficient in B vitamins, a common trait of hard-training individuals. What it does: What doesn't fish oil do? What it is: An amino-acid-like compound that occurs naturally in muscle tissue. 3. American College of Sports Medicine: Protein Intake for Optimal Muscle Maintenance, The Cell: A Molecular Approach: Actin, Myosin and Cell Movement, Journal of the International Society of Sports Nutrition: Consuming a Supplement Containing Branched-Chain Amino Acids During a Resistance-Training Program Increases Lean Mass, Muscle Strength and Fat Loss, Journal of the International Society of Sports Nutrition: Evidence-Based Recommendations for Natural Bodybuilding Contest Preparation: Nutrition and Supplementation, Clinical Science: Omega-3 Polyunsaturated Fatty Acids Augment the Muscle Protein Anabolic Response to Hyperaminoacidemia-Hyperinsulinemia in Healthy Young and Middle-Aged Men and Women, Linus Pauling Institute: Essential Fatty Acids. Leucine is an especially important regulator of protein synthesis, but your supplement should include all three. How to take it: Take 2g of fish oil three times daily, with breakfast, lunch and dinner. It also appears to promote burning more fat during sleep, thereby sparing muscle tissue. What it is: A series of essential vitamins. Protein is essential for muscle tone, as it builds muscle tissue and forms the filaments responsible for muscle contraction. Muscle & Fitness magazine was founded by Joe Weider in 1935, and its content focuses on fitness and bodybuilding. And you can always have a scoop as a snack between meals. Here's a list of the 15 best. What it is: Only the world's most popular stimulant drug. Copyright © 2020 Leaf Group Ltd., all rights reserved. Recently, dietary supplements containing Arginine have become popular due to Arginine's nitric oxide producing ability, its ability to scavenge free radicals, as well as its ability to signal muscle cells, release growth hormone, support healthy cholesterol, and enhance fat metabolism. How to take it: Look for a multi that provides a minimum of 100% of the daily value of C, D, E and most of the B-complex vitamins and at least 100% of zinc, copper and chromium. If your diet lacks nutrients, your muscle toning efforts may benefit from taking a multivitamin targeted for active women. Certain B vitamins have additional benefits - riboflavin can help the body digest and use the protein you're eating to make sure you're building muscle properly, and folic acid, in addition to being essential to fetal health, is involved in NO production in the body.