Supplements

 

-Supplements are nutrients or micronutrients found in foods. The reason bodybuilders have been taking supplements is because some nutrients and micronutrients are benefical for muscle growth or fatloss and they are very hard to get them from food alone. Some supplements are actually worth your money, some aren't. I suggest you always check the ingredient list and make research on the impact of those ingredients on your body. Don't fall into the ''Too good to be true'' marketing claims.

 

Whey protein (1 scoop after your workout, within 30 mins)

 

- Some could say that it's crap, infact, some are crap.  Don't be scared to pay a little extra for better ingredients. Make sure to get one that doesn't upset your stomach (if not find one with added digestive enzymes) , and that doesn't make you feel bloated afterwards. The only reason why you should use whey protein is because it's fast absorbed ; and after a workout you don't have time to prepare youself a chicken breast or any other high protein food so it's really convinient. Some will use Protein shakes as meal replacements, I'd say this is a big NONO, get your nutrients from real food.

 

Creatine (5g a day , it's cheap. just make sure to drink enough water, about 3-4L)

 

- Creatine has been scientificly provent multiple times to be the best legal supplement out the to help gain muscles for natural bodybuilders, It helps to bring the ATP back into the muscles after hard workout, and helps to bring water in the cells to make your muscles bigger. Go for the cheapest kind, 100% pure monohydrate.

 

Multivatmins

 

- They are some key vitamins and minerals that you will be looking for in a Multi that will help muscle grow, fat loss, performance and sleep.

- Zinc- Magnesium

- Vitamin D (D3)

- Vitamin C 

- Vitamin B (B -complex)

 

Omega 3-6-9

 

-Omegas will help you build muscles, lose fat, get those hormones going proprely and will make your brain sharper.

 

CLA 

- Conjugated linoleic acids are MARKETED as  fatty acids that promotes muscle growth and fatloss. 

 

Amino acids and BCAA

- Can be taking pre workout, post workout or intra workouts.
They promote anabolism (which means to rebuild)