No Supplement is a magic pill or powder that will allow you to gain muscle overnight, in order to gain muscle you need a good foundation and the time and energy to build on that foundation.

First of all you need to ensure your diet is correct, you want to throw all of the junk food out of the house, your body is like a machine and if you fuel it correctly the performance will increase, ensure your body is getting the relevant amount of Calories, Carbohydrates and protein you need. A Good balanced diet is the start of muscle growth.

Once your diet is sorted you need to ensure your training consistently with intensity, this means that your stick to your routine and you always give 100% no half measures as well as training hard you need to rest as well, muscle is not built in the gym! Your body repairs and builds muscle as you rest so make sure you’re getting 8+ hours sleep each night.

Only once your training and diet are sorted can you expect to build muscle. Supplements won’t magically help you pack on muscle but if used correctly they can greatly increase the muscle gains you achieve through your training. Supplements are not a replacement for a balanced diet they are exactly what they say they are, a way to supplement your diet so that you can be sure your body is receiving everything it needs to build muscle.

 

Protein Supplements

Protein supplements are protein and nutrition sources, and food products, that are utilized to assist bodybuilders and athletes to achieve their desired daily protein intake requirements. Types of protein supplements include protein powders, protein bars, weight gainers and meal replacements.

Protein supplements generally contain more than 20 to 30 grams of protein per serving, and are fortified with vitamins and minerals. Protein supplements also come in numerous flavours, from fruit flavoured protein powders, to cookie and cream flavoured weight gainers, to peanut butter flavoured protein bars.

Creatine

Outside of protein supplements, Creatine supplements are the most talked about and effective muscle building and performance supplements on the planet. Creatine supplements can provide a 10 to 15% boost in overall strength, and a lean muscle mass gain of up to 10 pounds. Because of their popularity, Creatine supplements are extremely cost-effective, giving an athlete the most bang for his supplement buck.

Creatine supplements come in powder, pill or liquid forms. Because the powder form of Creatine is most popular, many Creatine supplements are flavoured and sold as powdered drink mixes. Common flavours include grape and fruit punch.


Essential Fats

The most common type of EFA supplement comes in pill form. Pills may consist of pure omega-3, pure omega-6 or a blend. Many popular products also include a blend of vitamins and minerals.

Another popular, and more effective, way of supplementing with EFAs is with a oil. Oil supplements can easily be added to food and often contain the perfect ratios of EFAs.

Glutamine

In the bodybuilding world, glutamine is known as one of the best supplements on the market. Glutamine is a "non essential" amino acid. Non-essential does not mean that it is not essential; it means the human body produces it naturally. Sixty per cent of our glutamine is found in the skeletal muscle, with the remainder residing in the lungs, liver, and stomach. Glutamine has a unique molecule structure with 2 nitrogen side chains. This makes glutamine the primary transporter of nitrogen in the muscle cells.

Nitric Oxide Supplements

Nitric oxide increases blood flow throughout the body. For bodybuilders and resistance trainers, this means more blood to the muscles and better "pumps". Many nitric oxide users have reported increased muscle growth when supplementing with nitric oxide.

Vitamin Supplements

For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients. Becoming deficient in just one of these essential vitamins or minerals breaks down the metabolic pathway that produces optimum efficiency and performance declines.