Muscle Building Supplements Range
Whether you’re just starting to get interested in muscle building, or you’ve been a heavy lifter for a while, no matter what your goal is, we want to help you succeed.
If you’re focused on anything from how to gain muscle and lose fat, eating to gain muscle, fat loss and muscle gain or anything in between, keep reading as we take you through your muscle-building goals and how to achieve them in a healthy way with Naturecan Fitness.
WHAT DO YOU NEED TO GET YOUR IDEAL WEIGHT?
WHAT IS MUSCLE GAIN?
Muscle building is often a top priority when it comes to us making physique improvements. The more muscle you form, the more lean muscle mass you’ll build, increasing the definition of your muscles, along with adding bulk to your frame.
Yet, healthy muscle growth takes a lot of time and a long-term commitment to the natural process. We know, gaining muscle can seem daunting but with dedicated training and adequate consumption of foods and supplements, muscle building is very much possible for all.
WHAT DO YOU NEED TO BUILD MUSCLE?
1. EATING TO GAIN MUSCLE
Physical activity and nutrition are key to gaining lean muscle. You must challenge your body through physical activity of course. But without adequate nutritional support, your progress can stall.
If your goal is to gain lean muscle, focus on exercising regularly and eating more calories each day from muscle-building food groups such as protein. Still, carbohydrates and fats are also vital sources of energy.
2. BREAKFAST IS KING
Having an energy-packed breakfast will ensure you stay full until your next meal or snack. Furthermore, you tend to eat healthier if you start your day with a fulfilling breakfast.
So, if you’re trying to build muscle mass, why not try egg-packed breakfasts such as omelettes, scrambled eggs with smashed avocado, chicken sausages with poached egg on wholemeal toast, or vegan-friendly alternatives such as oat filled smoothies, porridge with bananas and peanut-butter to start your day?
3. INCORPORATE HEALTHY FATS
These are found generally in plant foods such as seeds, nuts, olives, and avocados. They can be either polyunsaturated such as sunflower, soya, corn, and sesame oils/spreads or monounsaturated such as olive and rapeseed oils/spreads. Just a note that a standard low fat diet contains about 30% or less of its calories from fat.
Reducing intake of saturated fat and replacing it with a smaller amount of unsaturated fats may help to maintain normal blood cholesterol levels, remembering to include sources of essential fatty acids (omega-3 and 6).
4. KEEP HYDRATED
Fluid is so important for the body, principally for sports people as their loss of fluids is common through sweat during activity. Adults need to drink around 1.5-2 litres of fluid a day. Don’t forget that fluid needs can vary depending on various factors such as the amount of physical activity you may be doing.
It’s best to remember to drink regularly to keep thirst at bay, especially if you are into sport as regular drinking is as much part of the training as the diet and physical strength, which can impair muscle recovery.
ADDITIONAL TIPS FOR MUSCLE BUILDING
ADJUST YOUR FOOD INTAKE
Training volume and intensity can vary from day-to-day. Fuel up on carbohydrates as they are vital for your best performance. Protein is required for building and repairing muscles. Muscle is gained through a combination of resistance training and a diet that also contains enough energy and carbohydrates.
CHOOSE THE RIGHT WEIGHTS
The weight you choose to use should leave you at or near failure on your specified number of repetitions and sets. When it comes to training that same muscle group and you decide it is time to up your weights as it seems easier, then you know your muscle mass is increasing as you feel so much stronger.
PICK YOUR BEST EXERCISES
For example, to build bigger biceps, try bicep exercises, such as a bicep curl, or a compound movement, such as a pull-up. Whether you play rugby, CrossFit or pilates. Building muscle doesn’t just happen in the gym, have fun and find your passions along the way!
A good rule of thumb is to perform 3 sets of 3–5 compound movements, followed by 3 sets of 1–2 isolation movements per workout. Try switching up body groups on alternative days to allow them to rest and so you can perform your best.
CALCULATING CALORIE NEEDS & EATING THE RIGHT MACRONUTRIENTS
First of all, for muscle building, we recommend that you calculate your calorie needs.
A common mistake is that people often start the muscle-building process but are not sure how to consume enough calories for their needs.
If you are struggling, it might be worth speaking to your healthcare advisors, nutritionists or dietitians to see what works best for you.
The total energy balance is made up of the basal metabolic rate, and the performance metabolic rate.
The basal metabolic rate is the calories our body consumes at complete physical rest. Power metabolism is the calories that the body consumes additionally. This includes sports and everyday activities such as walking, working, eating and much more.
CALCULATE YOUR CALORIE NEEDS NOWLearn More
What is next?
Once you have calculated your calorie needs, you can then decide how many calories you can eat each day in order to build muscle. Working out a diet plan with a qualified professional such as a nutritionist/dietitian could be a solution, as they will work out what a balanced diet will look like and that you aren’t low in certain nutrients your body requires.
WHAT TO EAT FOR MUSCLE GAIN
PROTEIN FOR MUSCLE GAIN
|Chicken breast||There’s a good reason why chicken breasts are considered a staple for gaining muscle: They’re packed with high-quality protein.|
|Greek yogurt||Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein (1).|
Better yet, greek yogurt often contains approximately double the amount of protein as regular yogurt (2)
|Milk||Milk provides a mix of protein, carbohydrates, and fats. Similar to other dairy products, milk contains both fast- and slow-digesting proteins (3)|
|Lean beef||Beef is packed with high-quality protein, B vitamins, minerals, and creatine (4). Some research has even shown that consuming lean red meat may increase the amount of lean mass gained with weight training (5)|
PLANT-BASED PROTEIN SOURCES
|Soybeans||Approximately 86 grams of cooked soybeans contain 16 grams of protein, healthy unsaturated fats, and several vitamins and minerals. Yet, the quantity of protein isn't as high as some animal proteins (7)|
|Quinoa||Cooked quinoa contains about 40 grams of carbs per cup (providing energy), along with 8 grams of protein, 5 grams of fibre, and hearty amounts of magnesium and phosphorus.|
|Brown rice||Although cooked brown rice provides only 6 grams of protein per cup, it has the manganese and carbohydrates you need to fuel your physical activity (6).|
NATURECAN PRODUCTS TO SUPPORT YOU ON YOUR MUSCLE BUILDING JOURNEY
Clear Whey Protein
- 24g-25g protein per serving
- Low sugars
- Suitable for vegetarians
Matcha Protein Cookies
- Delicious on-the-go snack
- 19g protein per serving
- Source of fibre
- Suitable for vegetarians
Grass-Fed Whey Protein
- 23-24g grass-fed protein per serving
- Delicious chocolate & vanilla flavour
- Suitable for vegetarians
- Creatine increases physical performance¹
- Ideal for all sports and exercise
- Easy-to-use everyday supplement
- Suitable for vegans
Naturecan Protein Shaker Bottle
- 600ml capacity
- Created with quality materials
- With blender ball for lump-free shakes
Essential Amino Acids (EAAs)
- Includes 8 essential amino acids
- Low in sugar and fat-free
- Suitable for vegans
WHY YOU SHOULD CARE
Working out too hard can often cause burnout. So, taking time to appropriately recover is an important part of each healing process after a heavy workout. Whether you’re a runner, weightlifter or bodybuilder, straining your muscles to pull capacity is all part of building muscle and toning up. However, the time it takes for your muscles to recover after training shouldn’t be ignored.
Muscle recovery can be aided by rest, nutrition and diet, in order for your muscles to stitch back together, stronger than before for your next workout.
NATURECAN'S MUSCLE RECOVERY PRODUCTS
Some ways to ensure a healthy and quick muscle recovery post-workout is to make sure you stay hydrated, ensure you get the correct amount of sleep each night, eat protein post-workout, make cold showers a part of your routine and if needed, book a deep tissue massage every now and then!
Make sure you check out our muscle recovery products at Naturecan to support you on your fitness journey.
BENEFITS OF MUSCLE-SUPPORTING SUPPLEMENTS & FOOD
If you regularly exercise, you’ll likely want to ensure you’re making the most out of it. Exercise allows us to gain muscle and strength, and having a healthy amount of muscle allows you to perform your best in everyday life and during exercise.
Some benefits of a strong muscle mass include:
- Performing movements without getting tired.
- Helps maintain a healthy body mass by enhancing body composition.
- May enhance mood and energy levels.
- Improving posture.
- Enhance stability and flexibility.
Remember to always talk to your doctor to determine a healthy weight for you before starting your muscle building journey.
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