Foam rolling is a self-massage tool that can help reduce muscle pain. The targeted muscles are rolled and compressed which is a form of “self-myofascial release”. Regular foam rolling can increase the range of movement within muscles, without compromising the strength of those muscles.
One of the most studied supplements, creatine monohydrate is great for muscle performance and brain function. It gives you the capacity to get through a few more reps in a workout, boosts your power output and increases water retention in your muscles, helping muscle growth.