Top 5 Muscle-Building Dietary Supplements

Top 5 Muscle-Building Dietary Supplements

Whether you’re a Paleo Peter, a Vegan Vincent, or a Ketogenic Katie, you can use these great products to supplement your diet and see gains in muscle strength, recovery, and all-round health.
Eat these protein-packed power products alongside meals for maximum benefits and enjoyment.

Oats

Oats

17g protein per 100g

These powerful little grains contain the right ratios of all 9 essential amino acids, giving you a huge protein boost with each serving. They also contain high amounts of leucine, the only amino acid which has shown by studies to have anabolic properties, needless to say if you add these into your diet you’ll; (men) be struggling to fit your arms in your sleeves; (women) have a big booty (?!).

Broccoli

Broccoli

3-5g protein per 100g

That might not seem like much. BUT IT IS.

Even if you’re a hard gainer – a portion of this little tree hits you with dietary fibre, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids which are awesome), potassium and copper. These have incredible effects when it comes to normal bodily functions, protein syntheses, and more muscle muscles.

Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium. Add all those together and what do you have?

Answer: Muscle.

Peas

Give Peas A Chance (ha ha ha ha ha)

5-10 grams of protein for every 100g

As an added bonus (as if you need one), a portion of peas essentially works as a multivitamin so leave the tablets on the shelf and get a big dose of (get ready for this); a whole alphabet (well, A to the K homeboy) of vitamins, manganese, fibre, copper, phosphorus, folate, niacin, molybdenum, zinc, magnesium, iron, potassium and choline.

Maximise your muscle growth for only about 99p per bag!

Chickpeas

CHICKpeas get it?

19g protein per 100g

Not only a huge protein hit with each portion, but chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline, and selenium – all of which have muscle building benefits and aid brain function too so you’ll have no problem counting all those extra weight plates you’re stacking on to whatever the thing is you’re doing in the gym!

Add literally anything to these as part of a meal for an ideal post-workout protein boost!

Spinach

Spinach

2.9g protein per 100g

Again, that might not seem like a lot BUT IT’S PLENTY.

A portion of spinach features huge amounts of vitamin A & C along with decent levels of iron – these vitamins aid protein synthesis and muscle building and generally keep you healthy.

Also remember Popeye? He had big arms.

 

The protein numbers are really besides the point* – the amounts will always vary slightly between portion sizes and cooking methods etc etc but all of these foods (as well as almost every single other thing that gets grown and costs next to nothing) have huge benefits not only from protein but all of the extra vitamins and minerals that come with them that not only help in that muscle building but actually aid in digesting that protein – helping your body use it and function correctly! There’s more to it than protein! Gain!

*The point is you should just eat these.

 


Written by me: Keith Fairburn

Personal Trainer, Sports Therapist, S&C Coach.

Ninja Warrior Semi-Finalist, Obstacle Racer, Salming Running Ambassador.

If you have any questions about anything I’ve written in this post or want to get in touch, contact me.

 

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