Specialized knowledge about food and diet has assumed far greater importance and even common people today know of many facts that truly fall in the domain of specialists!

Specific terms like Omega 3 and its forms viz. DHA, EPA and ALA, which really were not even discovered as ingredients of our food till a little while ago, are common knowledge now.

A food item labeled “good source of omega 3” – and we find them in plenty at the grocer and it does make our heads turn. Cereals, eggs and milk products are known to be richer sources of omega 3. It is however important to be informed which of the three forms of omega 3 a product actually contains.

Human health needs DHA and EPA in much higher quantity than ALA. Unfortunately, a usual western diet lacks all forms of omega 3 and that may cause its deficiency. In North America, cold water fish hardly form part of daily intake of food though it is a rich source of fatty acids. Longer time taken in cooking fish and its higher cost too do not make fish a regular item on the dining table.

There is need to know of other foods that contain omega 3 fatty acids in good quantity.

1. Tuna and albacore tuna.

Readily available in canned form, tuna contains DHA in rich quantity. In canned packing, it is already cooked and the need for somewhat cumbersome cooking in your kitchen is thus eliminated; it is ready to be taken straight from the can mixing it with other items of your liking. Albacore tuna is richer in omega 3; but is a shade costlier too!

They however retain their omega 3 content better when packed in water compared to oil. You may be well advised to look for packed tuna and include it in your regular grocery at the store.

2. Sardines or anchovies.

Don’t go by their small size; they contain DHA in abundance! Getting canned sardines and anchovies is easy; but the way to eat them is not.

Many prefer eating them with hot sauce or mustard on crackers. Anchovies form the main ingredient in Caesar salad dressing. Depending on your liking, you can prepare your dressing all by yourself; else make anchovies a part of pasta or as a pizza topping.

3. Fish oil supplements.

These offer you perhaps the easiest way to make your daily diet richer in omega 3. Fish are known to have DHA in far higher quantity than other food items.

Capsules of fish fatty oils too are readily available and you find no hassle in taking them regularly to get the benefit of fatty acids which are particularly beneficial for the health of heart and brain.

4. Algal DHA supplements.

For those who prefer to be vegan, a good source of DHA is to be found in algae-based supplements. These are even safer compared to fish oil; some fish oil products may contain contaminants if not properly purified with molecular distillation.

For those allergic to fish and seafood too, it is an ideal option. With the above four options available to make your diet richer in omega 3 fatty acids, you should for sure be able to eliminate the possibility of having to suffer their deficiency.

Okay, so you have taken up body building and you are slowly gaining some muscle. But the fact of the matter is other guys seem to be gaining a lot more muscle mass than you are! Are they cheating with steroids or what new technique are they using?

If you are wondering if there is something else you ought to be doing and thinking how to go about it, this article is just for the likes of you. Have you ever noticed some of the guys drinking a shake before working out and sometimes even after?

In case you haven’t, you should take a closer look because in all likelihood your friends who are doing better at building muscle are definitely getting extra supplements. We need to find out what exactly are those?

Food supplements as the words indicate, are meant to provide you with extra vitamins, minerals, fiber and proteins that may be lacking in your regular food. There are plenty of food supplements available today, but if you are a beginner, you could easily get confused because unless you take the right kind of supplements, you are not going to achieve what you want.

Let’s take a look at all the 4 types of supplements you’ll for explosive muscle growth.

1) Protein Supplements

As the name indicates, these provide extra proteins for building muscle mass. Food rich in proteins helps us to build our bodies. Proteins are naturally available in milk, soy, legumes, beans, meat, nuts and eggs.

Even though you get a good deal of them from food, you may not be meeting all your requirement from it. It is easier to drink a protein shake or eat a protein bar to make up for the deficiency. All you have to do is add water to the concentrate and drink up. You can take a protein supplement at any time of the day.

2) Creatine Supplements

Adenosine triphospate or ATP is produced by creatine. Creatine gives us the energy for a difficult workout and so a creatine supplement before a workout is a must for athletes and body builders.

Not only that, there is the added benefit that if you take creatine supplements, your muscle development is much bigger just as if you were on steroids but without the attending negative side effects. So if you’re serious about body building, consider taking a creatine supplement before working out.

3) Glutamine

Usually, our requirement of glutamine is produced by the body on its own, but occasionally, during anaerobic exercise, you tend to lose glutamine. Glutamine is very essential to our body and so this means you need to supplement the lost glutamine by drinking a glutamine supplement after a workout.

4) Amino Acids

All of us know that these are the building blocks of proteins needed for muscle building. These are essential for developing good muscles and you can drink amino acid supplements after meals.

There are also plenty of other products in the market, but for now these are enough. So get whatever you think you need and get started in building the right type of body that you have been dreaming of for ages.

Taking supplements is a good way to complement a balanced diet needed for rapid muscle growth. But how would we know if our diet is sufficient to meet our body daily nutritional needs?

Kyle Leon, being a certified nutritionist has created the Somanabolic Muscle Maximizer program to give active people a tool for them to generate a customized meal plan specifically suited for their personal characteristics. Click on the link below to learn more about the software.

==> Click here to visit Somanabolic software now!