Creatine
Creatine is naturally produced in the body, where it provides energy and tissue, and can be taken as a dietary supplement, to increase muscle creatine by as much as 40% of its normal level, affecting and promoting muscle cells. Many studies have found that creatine improves muscle strength , And increases the ability to perform during exercise, which increases the muscle mass over time, creatine works to increase the content of water in muscle cells, which works to inflate a bit, and the production of signs of muscle growth, and also reduces the breakdown of proteins in the muscles. [1]
Protein supplementation
Eating adequate amounts of protein is necessary to get the muscles, where more intake of the body must be consumed during normal processes, and can be obtained from foods rich in protein, can be taken protein supplements, where the pores showed that the increase in the amount of protein through supplements Increases the muscles slightly more than people who eat more carbohydrates. [1]
Exercises and weights
Exercise, which uses weights for resistance, and provides stress to the muscles; to strengthen them, and can be carried out by carrying free weights, such as: iron, dumbbells, or using weight machines, and recommends the Department of Health and Human Services, combining strength exercises for major muscle groups in the fitness routine at least twice Per week, and the person can see the results and improve his strength during two or three weight-bearing training courses, each session lasting 20-30 minutes. [2]
Comforts
Muscle needs to rest a few days to repair itself before starting the exercise again, exercise muscles and raise a lot of weights, may work to tear the muscles, rest is necessary to build muscle, and strengthen, while maintaining moisture to help the muscles to restore activity, through Drink enough water. [3]
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