Nourishments recommended to increase muscle mass

Athletes have now the chance to enhance their performance through the use of supplements and diets. For a very long time good sports performance has been associated to doping, but now it is possible to establish a difference between nutritional supplements and doping. Dietetic supplements have as a main goal to enhance digestion and absorption of nutrients; such is the case for herbs and digestive enzymes.

Finally there are supplements used as an ergogenic help in high sport performance, in the enhancement of activities that require maximum power and strength for short periods of time, like lift weighting and speed race, among these supplements we find AntlerX. Among other supplements it is important to mention amino acids, minerals, vitamins, antioxidants, some herbs like ginseng and creatine. Doping in contrast consists in the supply of synthetic substances that can have negative consequences for health which are in some cases irreversible and which are punishable by sports federations.

There are studies that justify the use of natural supplements even if they are used by athletes or not. Among the reasons why these supplements are very helpful we can find the fact that in some cases there is a deficiency of nutrients on the daily diet of the person which are the result of the lack of time to prepare a substantial food and the irruption on the market of industrialized products with many preservatives and very few nutrients.


Creatine is among the most used nutritional supplements which has the support of the results of clinical tests as the reports made by athletes. This substance is naturally produced in the organism, on livers, on kidneys and pancreas; it is derived from amino acids such as methionine, arginine and glycine. It can also be found on meat and fish in a concentration of about five grams of creatine on one kilogram of meat or fish.

Creatine is accumulated on muscles joined to a molecule of phosphate (phosphocreatine) which is an immediate source of energy for muscle contraction. The phosphocreatine is indispensable for the practice of exercises of short duration and high intensity and of an anaerobic type, like for instance lift weighting. It also decreases muscle fatigue since it prevents the formation of acids.

The creatine is the only nutrient that an athlete is unable to cover only through a dietetic regime. Since it is found in very low amounts on meat and fish, to provide the organism the required amount of this element many kilograms of meat would be needed. The supplementation of creatine increases in about thirty five percent the amount of creatine in muscles. In this way the formation of phosphocreatine is favored making possible to reach and maintain maximum power for more time than the usual. According to recent studies it has been established as convenient an initial daily dose of twenty to thirty grams of creatine during six days and carry on with a dose of maintenance for the rest of the month.