If you’re feeling disappointed with your muscle growth, then you might need to reassess your routine. Are you training often enough? Are you making sure you take rest days? Or perhaps your nutrition is to blame?

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Nutrition is an important part of weight training, and without the right fuel, your muscles won’t grow the way you want them to. There are some supplements that can help you achieve your targets quicker, while also giving your body what it needs to help it repair itself and grow stronger.

Read on to find out more about the supplements that could help your gains.

Whey Protein

Whey protein is a common supplement, and you’ll often see gym goers clutching their shake bottles as they enter and leave the gym – with good reason. Whey protein can help build lean muscle mass and aid the healing process post-training, it’s also convenient to take and can form a healthy part of your training diet. It’s worth reading reviews about protein powder to give you an idea of the types of products that are on the market, as well as give you more details about their benefits. Whey protein is affordable and makes a great snack in a shake or a bar – ideal to help you as part of your routine.

BCAAs (Branch Chain Amino Acids)

Many people take BCAAs as a way to reduce recovery time as well as preventing you from losing muscle during your recovery. While BCAAs are found in many protein sources such as chicken, tuna and lean beef, you can also get them in supplement form. Powders are a common form that are easy to add to drinks, while you can also take them in pill form. The benefits of BCAAs mean that they can aid intense workouts like a HIIT or weight training session, and therefore should form an important part of your routine.

Omega 3 Fish Oil

There are many types of training program that recommend taking omega 3 fish oil as a supplement. Omega 3s work by helping to improve your circulation, which will allow your body to provide your muscles with the energy and nutrients they need during and after training. Omega 3s can benefit athletes of a variety of disciplines, and come in capsule form to make them easy to take during the day. Omega 3s are naturally found in oily fish such as salmon and fresh (not canned) tuna – so it doesn’t hurt to add a bit of fish into your weekly meal plan to make sure you get this important supplement.

While supplements can give your body the extra help it needs during training, a good diet is also important – as is getting plenty of rest. You can overcome the aches and pains caused by working out through a carefully designed training plan, as well as making sure you get all the nutrition you need. If you feel like you’re going wrong, take a good look at your routine and find where improvements you could make. You might even find that it’s the small changes that will make the biggest difference to your results.