There are several decent options available for muscle building supplements, but the best one isn’t one available at your gym or fitness market. The best one is so simple, effective and readily available that there’s simply no excuse for not taking advantage of it.

There are several decent options available for muscle building supplements, but the best one isn’t one available at your gym or fitness market. The best one is so simple, effective and readily available that there’s simply no excuse for not taking advantage of it.

Greens. That’s right, just greens. Your everyday, garden variety, tasty and healthy greens. Maybe they won’t sport the fancy additives some powders do, like creatine, arginine, blutamine or beta-alanine – but that doesn’t make them any less effective. Spinach and kale are dynamite supplements, too, for helping you keep your body’s system perfectly balanced for muscle building.

Why do I need to have greens in my diet?

There are plenty of reasons to have greens as a regular part of your diet when you’re involved in an intense training program. They provide lots of vitamins and minerals, as well as phytonutrients and in some cases, even Omega-3 fats. Besides, they’re good for you, even if you’re not in training.

If your goal is to build some real muscle, you need to be following every single workout with greens, whether in a big green salad or a greens shake. Your body’s catabolic changes during a strenuous workout leaves your system highly acidic, which promotes inflammation. Greens will shift your system back to an alkaline state, maintaining a perfect environment for burning fat and building muscle, Meanwhile, the antioxidants the greens provide will combat the inflammation.

Many greens also contain plenty of vitamin K, which can help reduce calcium in arterial plaque, regulate blood clotting and inflammation and may help prevent osteoporosis and diabetes.

The phytonutrients you’re getting act as anti-viral, anti-bacterial and anti-inflammatory agents, as well as anti-oxidants, while they’re helping with the repair of damaged cell tissue.

Burning fat and building muscle is a lot easier when you make good use of Mother Nature’s wonder drug – greens.

So what’s the best way to get my greens intake?

There are four common methods to satisfy your body’s need for greens:

• Have a big fresh salad – fairly self-explanatory;

• Cook them (that water is loaded with nutrients – don’t throw it out!);

• Greens shakes;

• Supplement powders.

Our favorite is greens shakes! These are fast and easy to make – you just need some spinach or kale, some of that water you saved (if you don’t have any, use organic soy milk), maybe a banana and a mango – a few seconds in the blender, and voila! Toss in a teaspoon of vanilla for more flavor.

Supplement powders are great , too, and really nice if you’re rushed. Add some fruit to get your favorite flavor, and you’re on your way.

None of these options are time-consuming or complicated and you can vary between them for variety. But try to buy fresh vegetables at an organic market, as some of the more commercialized produce is loaded with chemicals.

Can I really make an effective greens shake myself?

Of course you can! Some soy milk or rice milk, vanilla and organic soy protein powder make a good base. Just add some spinach or kale, a banana, mango or grapes… use your imagination. They’re tasty and good for you, even if you’re not on a muscle building kick. And if you are, the greens will keep you on the right track.

Try new flavors by substituting other fruits. Toss in a tablespoon of peanut butter or berries – more anti-oxidants will keep the inflammation down. Just be sure to make greens an important part of your daily diet when you’re working out, so your system keeps on the alkaline side of the scale. You’ll be glad you did.