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A lot of this will depend on two things:

  • Financial Cost
  • Importance of Results

Supplementation is just that: it supplements your nutrition plan. It is NOT a replacement, and nothing will ever beat or replace high-quality, real foods sourced from plant and animals proteins. However, once you have this aspect of your nutrition properly covered off, here are the categories of supplements you should consider when seeking to build additional lean muscle strength and size while balancing the efficiency and efficacy of that class of products, and the cost of such supplements..

There are health-related supplements and muscle assisting supplements, both are just as important as each other because a healthy body is a KEY for results.

Muscle Building Supplements:

  1. Whey isolate or whey concentrate – you need to consume a serving of whey post training. Whey isolate is a greater form, however more expensive. Protein sourced from whey concentrate is adequate for the task at hand.
  2. Maltodextrin / Dextrose or Vitargo – to be consumed post workout and is aimed at replenishing the glycogen stores in the muscle, but also helps drive the nutrients into the muscle cells at speed post-training, which is essential for recovery. Just be careful with Dextrose. Some people will find they go watery and hold excess fat using this product due to the high GI content and rapid insulin surge.
  3. Creatine – a great product which can be used pre and post workout. Be aware though! Caffeine has been reported to reduce the effectiveness of creatine, so if you take a caffeine pre-workout supplement, make sure it’s creatine only post workout.
  4. Glutamine – take pre and post workout. During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina, and recovery. It could take up to 6 days for Glutamine levels to return to normal and Glutamine plays a key role in protein synthesis.
  5. Beta-Alanine – routinely suggested to increase muscle power output, strength, training volume, high-intensity exercise performance and peak oxygen uptake (aerobic capacity). This is to be taken pre-workout and consider Taurine alongside this to maximize its potential. WARNING! It may cause you to feel itchy. This is a small side effect, which is quite common.
  6. BCAA – this is more effective when calories are low, as it helps to protect the muscle from wastage. However, it is still useful during intense workouts to ensure that muscles don’t go catabolic and it maximizes protein synthesis. Leucine is the key ingredient here that stimulates protein synthesis. BCAAs are best taken before, during and after workouts.
  7. Pre-Workout Drink – there are so many drinks on the market now, making the choice endless. Just be sure to check for all of the ingredients listed in your pre-workout stack as a lot of companies are now stacking their formulas to create a complete pre-workout drink for you.

Health-Related Supplementation:

  1. Krill Oil – Krill Oil contains fatty acids similar to fish oil. These fats are thought to be beneficial fats that decrease swelling, lower cholesterol, and make blood platelets less sticky. When blood platelets are less sticky, they are less likely to form clots.
  2. Multivitamins and Minerals – The quality of food that is commercially grown such as fresh fruits and vegetables, have low levels of essential nutrients due to the quality of soil and are sometimes picked before they are ready. Also, our lifestyles require higher levels of essential nutrients which the diet cannot sustain due to stress, too much sugar, and processed foods. So, to be on the safe side, a good multivitamin would be very beneficial.
  3. Greens Supplementation – A greens supplement is typically a blend of powdered vegetables, fruits, herbs and extracts designed to deliver all the nutrients found in an array of natural foods in one highly concentrated, easily consumable drink. This is very useful for clearing out the system and allowing for optimal use of all the nutrients you ingest.
  4. Vitamin C – A water-soluble vitamin that cannot be stored in the body. It is key that you ingest Vitamin C daily. Vitamin C is required for the growth and repair of tissues in all parts of your body. It is used to form collagen, a protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. It is also essential for the healing of wounds, and for the repair and maintenance of people's cartilage, bones, and teeth. The ideal time to supplement with vitamin C is immediately following your session and before bed.

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