A little suuplement help?

[Dan-The-Man]

I am relativly new to bodybuilding and i'm wondering if someone can share thier knowledge on what supplements i should be using in order to help pack on lean muscle? I have been taking creatine powder, mollasus tablets, multi vitamins combined with a healthy diet consisting of fruit vegatables, almonds, tuna and beef (however i admit i should be eating more of these two) combined with a workout schedule which consists of excercising every 2nd day. Ive seen an improvement but i would really like to know supplements i can buy to aid me in perhaps packing on protien? and lean muscle? I have read up on whey powder? should i be taking this additionally to what im takin now or go for something completly different? any suggestions would be greatly appreciated, thanking you kindly, Daniel <font color="red"> </font>

[richnewton]

The most basic supliments for any kind of exercise program, in my oppinion, are:

Protein - Either Whey or Protein 95. Whey is made from milk and 95 is made from Soy, a plant. They have different ratios of amino acids but personally, Whey hurts my stomach since I'm lactose intolerant so I take Protein 95 which I really like.
- I'd recommend any basic Whey or Soy Protein taken daily after working out. You want to consume 1g of protein for every lb you weight. So for a 200 lb person they should eat 200g of protein a day. If you eat 150g of protein in your beef, eggs, tuna, etc then eat 50g of protein shake a day after your work out to reach your 200g for the day.

Creatine Monohydrate - This is an amino acid which will be in any protein product or foods like steak. Creatine is very important for Energy levels during weight training and will allow for better gains and in my experience, faster recovery. The problem is that when you weight train you need more creatine than you can get normally so suplimenting it specifically is important.
- I'd recommend any basic Creatine Monohydrate product. Fancy products are usually nonsense and just cost more. Take 10g per day for 5 days to start then go to 5g per day for 5 weeks then start over.

Glutamine - Important for recovery and your immune system. Since taking 5g of glutamine a day I rarely get sick, rarely get very sore, and just feel much healthier in general.


Aside from those big 3 I'd recommend a Multi Vitamin, Omega 3 fatty acids (Fish Oil), and that's really about it. I keep it to those 5 things every day and have been very satisfied with it for a long time.

[Dan-The-Man]

Thank you very much for all of youre advice richnewton, its been a great help /forum/images/graemlins/smile.gif