Vitamin D is highly responsible for strength and athletic performance of your body. A new research has claimed that athletes with higher Vitamin D levels were able to perform 77% better than those with lower D levels. Vitamin D enables the muscle cells in our body to efficiently release calcium during the muscle contraction process leading to powerful contractions. This means you lift heavier, jump higher and sprint faster.

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Creatine is one of the most effective supplement to increase muscle strength and mass. It provides additional ATP energy which adds to the maximal power and strength-based activities. It sends a signal to your body to build muscle mass and new proteins. A recommended and safe dosage is 20g of the supplement per day split into 4 doses for a week, then reduce it to 5g per day. Creatine is the best exercise supplement, however, it will only be beneficial to your body if you follow a regular and sensible exercise and fitness plan.

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Doesn’t matter if you workout or go to a gym, it is really hard to strengthen all bodily muscles by same fitness routine. It is now time to include them in your fitness routine.Battle ropes help substantially to build muscles and shed some extra weight. They help in gaining muscles. You could look for nylon or rubber ropes. Advantages of Rope exercises are it is time saving, burns your fat, different variation and can be modified to your level, low impact and can be carried anywhere.

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Lifting heavy weight at the gym can cause sore muscles. It can also be caused due to disturbance in blood flow or dehydration. The circulatory system is hampered when there is a stress on the muscles leading to its tightening. This prevents nutrients to reach the muscles causing soreness. Some food items like salmon, coffee, ginger, Pomegranate and blueberries help in soothing sore muscles.

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