Find the right supplements for optimum muscle growth

Young bodybuilders know they need to start someplace when it comes to supplementation, but it’s often hard to figure out where, and how much to spend. To help you get the most from your supplements, make sure your training and nutrition are on target using these guidelines: You should weight train no more than four times a week for no longer than 75 minutes a session as a beginner. More than this and you’re overtraining, tearing your body down more (and faster) than it can recover between workouts. For nutrition, you should consume several meals a day, up to six or seven, getting in plenty of protein (at least 20 grams) per meal, striving to eat a total of at least one gram of protein per pound of bodyweight every day, even on rest days.

Once you’re following these basic rules, you’re ready to make the most of beginning supplementation. Use a whey protein supplement before and after workouts. Whey protein is one of the fastest-digesting protein sources. This means it’s readily absorbed by your body so that it can get to work promoting recovery and muscle-building from your training and providing amino acids during workouts to support training and physiological processes that support muscle-building (such as delivering oxygen and nutrients to hard training muscles). The good news is that whey protein products can be found in different price ranges, and you can use them as your budget allows to supplement your whole-food protein intake.

One mistake many beginners make is to overemphasize protein at the expense of carbs—either dietary or supplemental. But carbs are essential to fuelling muscle growth because they help promote recovery, driving nutrients to your muscles. Fast-digesting carbs such as sugar should be consumed before and after workouts. You can also take supplemental forms of carbs such as Protein bars, or a hard gainer shake that has carbs in it. As far as the type of sugar you should consume: dextrose is the best option (it’s a specific type of glucose), or sucrose, otherwise known as table sugar. Fructose, especially high-fructose corn syrup, is less desirable than other forms of sugar or carbs that are typically found in carb-based supplements.

You’ve probably heard about creatine and protein casein, they are after all, among the most popular sports supplements of all time. But you have to have your nutrition in good shape before other supplements can work their magic. So, taking in supplemental protein and carbs beats out creatine on that front. This amino acid-compound is also a chemical that’s involved in boosting ATP (adenosine triphosphate) production. Having more creatine available helps make you stronger during sets, allowing you to lift heavier weights or completing more reps. You may notice these effects the first time you try them.

A whey Protein isolates (often whey isolate) is a dietary supplement and food ingredient created by separating components from milk. Whey is a by-product of the cheese-making process. Whey can be processed to yield whey protein in three forms: whey isolate, whey concentrate, or whey hydrolysate.

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