Nutrition Made Simple


August 12 2021



The efforts of exercising must be to maximize the benefits one of which includes the gain of muscle and strength. Those individuals with adequate muscle mass derive the best benefit out of their exercise regimen as well as in day to day activities. Intake of more amounts of calories than which can be burnt, increasing the amounts of protein uptake greater in proportion to the amounts broken down, and an exercise schedule maximizing testing the limits of endurance are some of the methods which can be incorporated to increase the muscle mass. The consumption of various recommended dietary supplements help in speeding up this process some of which include:


Creatine is a compound that is synthesized naturally in the body and it is responsible for providing energy for the muscles and other tissues. The inclusion of dietary supplements of creatine improves the creatine content in the muscle drastically which promotes the functioning of the muscle cells and boosts the performance during exercise thereby increasing the muscle mass. Studies show that regular intake of creatine increases muscle strength which in turn enhances exercise tolerance and again increases the muscle mass exponentially. 

Creatine is also known for its effects on improving the water content in the muscle cells thereby causing a bloating effect on the muscle cells which further boosts the muscle growth process. Intake of creatine supplements has also been associated with causing increased levels of the growth hormone of the muscle such as IGF -1. Studies also link the reduction in the breakdown of proteins in the muscle with creatine consumption. So all these findings prove that one of the most effective supplements for gaining muscle mass is creatine. 

Protein supplements 

Research shows that getting adequate protein in the diet is essential for gaining muscle mass. So the consumption of protein must be greater than the amount of protein broken down by the body during all the natural metabolic activities for attaining the desired muscle gain. Intake of protein-rich foods such as eggs, beef, and chicken is adequate to obtain the required protein quantity but it can also be supplemented with products of whey, casein, and soy protein. Studies also prove that the addition of protein is more beneficial than the intake of carbohydrates for muscle gain. 

Weight gainers

These are the categories of compounds that can supply the increased quantity of protein and calories and they are extremely beneficial in individuals who are looking to improve muscle mass and it is especially beneficial in those who find it difficult to gain muscle mass even after regular intake of calories is associated with adequate exercise. 


Beta-alanine helps in decreasing the feeling of fatigue and also boosts exercise performance and it comes under the category of amino acids. Along with regular exercise, the consumption of beta-alanine is responsible for the increase in muscle mass. 

Branched-chain amino acids 

Three different amino acids namely leucine, isoleucine, and valine together constitute the branched-chain amino acids. These branched-chain amino acids are mostly derived from sources of animal origin such as meat, poultry, eggs, dairy, and fish. Branched-chain amino acids are essential for attaining muscle growth as they play an important role in promoting muscle gain and reducing muscle loss. 

Beta hydroxy beta methyl butyrate (HMB)

Beta hydroxy beta methyl butyrate is synthesized by the body when there is the breakdown of the amino acid leucine. Beta hydroxy beta methyl butyrate has the combined effects of both proteins as well as leucine in the diet. The consumption of Beta hydroxy beta methyl butyrate is essential for the metabolism of muscle proteins. Even though Beta hydroxy beta methyl butyrate is formed by the body naturally, increasing its content by additional supplementation further benefits the muscles. Research shows that along with a rigorous workout regimen, the intake of approximately 3 to 6 grams of Beta hydroxy beta methyl butyrate helps in increasing the lean body mass. 

Conjugated linoleic acid  - Conjugated linoleic acid is a derivative of omega -3 fatty acids which have an extremely beneficial effect on improving muscle mass. 

Testosterone boosters 

D - aspartic acid, Tribulus Terrestris, fenugreek, DHEA, and ashwagandha are some of the examples classified as testosterone boosters. These supplements are mainly beneficial in improving muscle mass especially in those individuals with low testosterone levels.

Glutamine and carnitine - These supplements are mainly beneficial in individuals who come in the elderly category and promote muscle mass improvement in such people. 


Very popular for its stimulating effects, caffeine is a potent energy booster and allows continuing the workout regimen with increased rigour leading to increased intensity of exercise at a faster pace. 

Vitamin D

Also known as the sunshine vitamin, vitamin D is obtained from sunlight and it is often found to be deficient in individuals who have the habit of working out in the gymnasium indoors which are devoid of direct sunlight. Vitamin D plays an important role in the strengthening of bones and it also promotes protein synthesis thereby improving the overall health of the body. Intake of vitamin D supplements also causes enhanced nutrient absorption, mood improvement as well as maintains insulin sensitivity. Vitamin D is usually obtained from good sources such as fatty fish like tuna, salmon and mackerel, soy milk, beef liver, egg yolks, and cheese. 

Vitamin B12

Vitamin B12 plays a vital role in improving muscle mass as it promotes the production of red blood cells in the body which in turn increases the supply of oxygen to the muscles. Natural sources of vitamin B12 include soy milk, soya beans, and cereals. 

Omega 3 fatty acids 

Omega 3 fatty acids which are present in supplements like Alvizia fish oil capsules are extremely beneficial in increasing the muscle mass as they promote exercise performance and also the nutritional response of the muscles mainly those of the skeletal and also help in relieving post-workout muscle soreness. Some of the natural sources of omega 3 fatty acids include walnuts, eggs, fish like sardines and mackerel, and avocados.

This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *

Tagged: Fish-Oil, Men-Health, Women-Health


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