Protein
The most powerful supplement for muscle building is protein (Note: muscle building requires approximately 1.2-2g of protein per kilogram of body weight). Foods can provide the best source of protein and should be your first source. Next to eggs, tuna, chicken breast, turkey and wild pacific salmon should be whey protein isolate before during and after an intense muscle building workout.
Simple Carbohydrates
Simple carbohydrates should be used as 'tools' to help grow muscle. They should be centered around the workout and only that time. These carbohydrates help increase insulin levels which is useful ONLY after exercise to help the muscle building effects of protein.
The list of muscle building supplements
Below is a list of supplements which are known to have the greatest effects on muscle building that are safe.
- Whey Protein Isolate
- Creatine Monohydrate
- HMB
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