Muscle Building Supplements, which ones?
I am 31, 5.08 feet, and really slim (135 lb). I tried a couple of times without supplements but did not see any results! I am thinking of doing some bodybuilding again but with some supplements this time. I made a research and found many supplements to use including:Protein, Creatine, Glutamine, Multi-Vitamin , Natural Test Booster, HMB , Growth Hormone, NO (Nitric Oxide), Anti-Estrogens, Protein Bars, Amino Acids, Methoxy-Ecdy, ZMA !!
It’s a mess as you can see,, any advice? I do not want to take the wrong combination! Thank you!
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"Most people start out with a multi-vitamin, protein, and creatine."
One of the most important, but frequently overlooked, parts of building muscle is supplementation. Supplementation should not be taken lightly and you should be careful when choosing which supplements to take. Supplements should be apart of your regular diet program, and it should complement your muscle building process. It must be stressed that supplementation is an integral part of your diet and not a replacement for real, natural food. Supplements will not make up for short comings in an improper diet, but they can help to enhance a good nutrition plan.
Diet, exercise, and appropriate rest are the foundation of any good muscle building program. Once you have the foundation in place it is time to think about proper supplementation. The basic supplements that anyone needs to take are: A good multivitamin, calcium, magnesium, DHA omega-3, and vitamin D.
Vitamin D is a supplement that is important for your overall health. Vitamin D is helpful in preventing cancer and heart problems. You can get vitamin D naturally from just 10 minutes of exposure to the sun per day. However, if you are not able to get outside regularly then you need to take a supplement that has 1,000 units of vitamin D.
DHA omega-3 is one of the good fats that your body needs, and is commonly found in fish. You should take at least 600 milligrams of DHA omega-3.
You need to take 1,200 milligrams of calcium and 400 milligrams of magnesium. Be sure to take the calcium with the magnesium to avoid constipation.
A multivitamin should be taken daily. If your multivitamin is a one tablet per day dosage consider cutting it in half and taking half in the morning and half in the evening. The reason for this is that the body can only absorb so much of the vital minerals and nutrients. So to take full advantage of the benefits of the multivitamin and absorb as much as possible split it up. You can also find multivitamins designed for multiple usage daily.
A protein supplement is a great way to add additional protein to your diet to help build muscle. I use a protein supplement with rice milk on a daily basis as a breakfast drink after my morning workout. It gives me the protein that I need and it’s a fast and easy meal. However, for the rest of the day I eat real food. The mistake that some people make is that they use protein drinks too often during the day. Protein drinks and protein bars are no substitute for the nutrition that you will receive from real lean protein, fruits, and vegetables. A balanced diet is going to give you a variety of minerals and nutrients that your body needs.