Muscularity is a clear asset for anyone who uses their body with athletic purpose. Unlike body fat, muscles are driven by highly valuable nutrients and living tissue. To gain muscle, our bodies undergo anabolic processes in order to generate new cells, increase the size of existing cells and enhance storage capacity of both energy and water.

In practical terms, muscularity can make a more dominating athlete. With health and wellness in mind, lean bodies are able to utilize nutrients more effectively and can therefore be considered “anti-aging.”  A lean, muscular body uses carbohydrates better which has beneficial results. Efficient use of carbohydrates minimizes storage of body fat and less insulin needs to be produced – safeguarding pancreatic function.

So here are my three secrets to building real muscle naturally:

1.) Take a post-workout carbohydrate+amino acid recovery shake within 30 minutes of training.  My favorite post-workout shake is Recovery 2:1:1 by Optimum Nutrition

While endurance athletes need lots of carbohydrates and dieters need lots of protein, muscle builders need lots of carbs and proteins.

Carbohydrates perform like a shuttle to deliver proteins into the muscle. This jumpstarts the anabolic processes because amino acids from protein are the building blocks of growth. The most important time to use carbs and proteins is immediately following training, even if you have no appetite.

2. )  Eat quality protein at least three times a day.

The best proteins have a balanced amino acid profile, are easy to digest, and have additional nutrient value. My favorite protein sources are whole eggs, wild salmon, raw kefir, whey isolate, poultry, and beef.

In regards to a protein shake, I am loving Proteins+ by Genuine Health right now! 

3.)  Take Fish Oil for muscle recovery.

Omega-3’s are high quality polyunsaturated fatty acids that support healthy normal tissue throughout multiple systems in the body. Deficiency of Essential Fatty Acids (EFA's) is very common – the modern diet makes the risk of deficiency likely.  It is wise to consume a Fish Oil supplement which provides high quality Omega-3’s. Taking Fish Oil means ‘all systems go!’

My suggested fish oil is Ultimate Omega by Nordic Naturals. 

Now my friends go forth and grow!