To build strong, lean muscles, you need to engage in regular strength training exercise and consume nutrients that provide energy and help your muscles grow. When it is not possible to get all the nutrients you need through diet alone, supplements can be helpful. Especially if you are training intensively or have mass-gain ambitions, dietary supplements that promote muscle growth are an important addition to exercise and nutrition.
You should take a multivitamin every day, according to package directions. This may seem oversimplified, but if your body is lacking in even one important vitamin or nutrient, your ability to build lean muscle mass can be thwarted. Choose a multivitamin made from whole foods and free of synthetic ingredients.
Glutamine
Glutamine is an amino acid naturally produced in muscle tissue that aids in recovery and prevents muscle loss. Take a glutamine supplement within one hour before your workout. Follow package directions for dosage and do not exceed the recommended dosage.
Creatine
Creatine is naturally produced in the body and helps to power explosive movements, such as heavy lifts, by increasing adenosine triphosphate, or ATP, the energy source muscles draw from for fast, powerful movements. Creatine also speeds up muscle recovery, so you can spend less time resting between workouts. Creatine comes in powder form and should be taken according to the package instructions. Take a creatine supplement within one hour after your workout and do not exceed recommended dosages.
Protein
Protein is the building block of muscle. Adding more protein to your diet to gives your muscles the material necessary for growth. If you are training hard, it may be difficult to get all the protein you need from food alone. You can take a powdered protein supplement daily, mixed in fruit juice, smoothies or your favorite sports drink.