In order to build up your body, you not only need more than time at the gym, you also need to fuel your body properly. If you want to build strong muscles, it is vital that you fuel your body for muscle growth. Your muscles need the proper nutrients in order to repair and rebuild. Building muscle helps with fat loss, and will also help with endurance – both which are vital for beach volleyball players.
As a beach volleyball player you don’t want to bulk up like a body builder, but you do want to build lean muscle. If you are looking for the top supplements available for muscle gain, check out our list of natural supplements for building muscle.
1. Collagen Protein
During strenuous exercise, you break down the collagen in your body, and without it, your muscle tissue cannot rebuild as quickly. Collagen is an important supplement to take, as it helps immensely with recovery. It can come in either pill form, or in a powder form, so it is easy to add to your daily diet. Collagen will also improve your skin and hair quality, and is considered to be a building block for healthy tendons, muscles, fascia, and ligaments, so be sure to add it to your diet daily.
2. Whey Protein
When shopping for whey protein make sure you go for organic, and look for one that is made from whey concentrate, not whey isolate. Whey protein is quickly becoming the supplement of choice for many athletes, as it can boost up to 20 grams of protein per serving! Whey protein is loaded with branch-chain amino acids; which, just like protein, is considered to be a building block of muscle, as it helps support the building of muscle mass.
3. Plant Protein
If whey does not sit well with your stomach due to the casein and lactose found in whey protein powder, you should try getting your protein from plants. An excellent choice is to incorporate spirulina and chlorella into your diet. Both are an edible form of algae that is chock full of nutrients, minerals, protein and can also help boost the immune system. While spirulina has a slightly higher in protein, chlorella is a concentrated source of nucleic acid, which plays a key role in muscle building and repair.
This compound is naturally found in poultry, dairy, as well as in fish, and can also be produced by the kidneys and liver. It is stored in the brain, heart, as well as in the muscles, and can help an individual train for extended periods of time, all while reducing fat. L-carnitine is very effective at boosting muscle growth, as it takes the fatty acids from whole food and converts it into energy for the body.
Glutamine is an excellent supplement to take in order to build lean muscle mass. Glutamine is an amino acid that can be found in muscle tissue, and it becomes depleted when you exhaust your muscles during strenuous activity. This can be a hindrance if you are trying to build muscle, since depleted glutamine levels often leads to decreased endurance, strength, and recovery time. In addition, supplementing with glutamine not only can help you maintain muscle tone, but it can also increase your metabolism.
6. MCT Oil
If you are looking for a simple and easy way to get more calories into your diet per day, give MCT oil a try. MCT stands for medium chain triglycerides, and it is a powerful source of energy. Unlike other lipids, MCT oil is better utilized for energy, as it helps fuel your muscles with the energy they need in order to get the most out of any workout. Best thing, this oil is flavorless, so it makes it easy to add into any smoothie or drink.
Cacao, otherwise known as dark chocolate (the unsweetened kind, with no sugar added), is another option that may surprise some people. Cacao features a high concentration of flavonoid polyphenols, a powerful antioxidant that acts like an anti-inflammatory, and has energizing effects on the muscles. In fact, epicatechin, a substance found in cacao can help curtail the loss of muscle mass! Cacao is also helpful at increasing nitric oxide production within the body, which is necessary for the regulation of muscle repair, growth, as well as performance.