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Bodybuilding Nutrition – The 2 Most Essential Supplements For Building Muscle Mass

There are a plethora of bodybuilding supplements in the market promising outlandish results. The purpose of this article is to let you in on the truth and save you a ton of money and time (researching). You only need two supplements to build a rock-solid, muscle-packed, physique. They are protein powder and creatine monohydrate (emphasis on the “monohydrate”).

Forget about all unproven and useless supplements such as ZMA, tribulus terrestris, methoxyisoflavone, etcetera. They do not work! Please stop wasting your money. You should also be aware that many of these latest supplements do not have the long-term effects researched, so you could be harming your body as well.

Essential Bodybuilding Supplement #1: Protein Powder

No protein equals no muscle. It is as simple as that. Protein is what supports muscle growth. Protein is required to repair the damaged muscle tissue and put the body into positive nitrogen balance. If the body is not in positive nitrogen balance no muscle growth will occur. Nitrogen is only found in protein.

It is very important to know that not all protein is created equal, because not all protein is a complete protein. The body needs a large amount of complete protein in order to build muscle. There are about 20 amino acids that make up a protein, eight of them are called an “essential protein,” meaning they are not created by our bodies and are therefore required through our diet. If essential amino acids are not provided via diet, a person can become ill.

Majority of complete proteins are found from animal protein. Excellent sources of complete protein conducive to muscle growth include chicken breast, turkey breast, fish, eggs, beef, dairy products and whey protein powder. Whey protein powder is highly recommended not only because it is complete, but because it is really easy for the body to digest and absorb. The following sources of protein are not recommended because they are incomplete proteins: soy, nuts, legumes and other plant proteins.

When Should I Consume Protein and How Much?

To build muscle mass you need to take at least one gram of protein per pound of body weight. Once you determine how much protein you need to consume in a day, divide this number by 5. This is the amount of protein you need to consume every two to three hours.

Essential Bodybuilding Supplement #2: Creatine Monohydrate

There is a ton of research backing up creatine and its effectiveness for building muscle. It is also proved to be very safe to consume. Most people that try creatine monohydrate have seen immediate results from using it. What you may not know is that creatine has a numerous therapeutic benefits, such as reducing your cholesterol levels by as much as 15%!

How Does Creatine Work?

Creatine is found in the human body (120 grams) in the form of adenosine triphosphate (ATP). ATP is fuel for anaerobic activity (intermittent bursts of high intensity) such as weightlifting, sprints, and tennis. The problem is that the body’s ATP stores are easily depleted. Supplementing with creatine monohydrate will replenish your ATP stores, enabling you to lift more or perform more reps.

Studies has suggested that creatine may promote better protein synthesis and cell hydration, both favorable for increasing one’s muscle mass. The best way to supply your body with creatine is to get creatine monohydrate powder. You could get creatine from foods (salmon, beef), but it would difficult to get the proper quantities required for building muscle.

There are many different forms of creatine in the market nowadays, but none of them are recommended except for creatine monohydrate in powder form. It is cheap, safe and effective. Do not mess around with the citrate, phosphate, and ethyl ester forms. They do not work.

Some experts say that you do not need to do the five day loading phase; however, it is recommended that you do. Many people have noticed a significant difference when doing a loading phase as compared to not doing it. The loading phase consists of consuming five grams of creatine four times a day for five days. After the loading phase is complete, you only need to take five grams daily.


– There are two essential supplements for building muscle mass, protein powder and creatine monohydrate (powder form).

– Protein is the only way to get your body into positive nitrogen balance (anabolic state).

– The best sources of protein are from chicken breast, turkey breast, fish, eggs, beef, dairy products and whey protein powder.

– Plant proteins are not complete proteins, and therefore will not help you build lean muscle tissue.

– Consume one gram of protein per pound of body weight.

– Creatine monohydrate is scientifically proven to be effective for promoting muscle growth.

– Creatine replenishes your ATP stores, enabling you lift more weight or perform more reps.

– Only creatine monohydrate powder form is recommended.

– It is recommended that you go through the loading phase with creatine, which consists of consuming five grams of creatine, four times a day for five days.

Source by Ty Chiu

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