Lee's Top 5 Bodybuilding Supplements
Below you'll see a list of my top 5 favorite supplements. These are the ones that I use personally year round and consider "must have" supplements.
Protein Powder:
Your body needs protein, and lots of it. It is the building block of muscle. Without enough protein in the body, muscle mass will not increase. During your weight training workouts, your muscles are getting broken down. In order to rebuild and repair your muscles, your body needs protein. It is as simple as that.
Protein powder is a really convenient and inexpensive way to get extra protein in your diet. All bodybuilders and fitness enthusiasts need to eat at least 1 gram of protein per pound of bodyweight per day. Getting this much protein from food alone can be tough. But by adding a couple protein drinks per day you'll easily be able to get extra protein in your diet.
Protein powder is also a lot cheaper then high protein foods.
To show you the cost savings just look at this example:
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A Typical 5 lb. container of whey protein is between $35 - $45 dollars.
There are about 80 scoops of protein per container, each scoop contains about 20 grams of protein. So there is approx. 1600 grams of protein per 5 lb. container.
To get the same amount of protein from beef you would have to buy 20 lbs. of beef.
At approx. $5 per pound of beef this works out to be $100.
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Contrary to all the advertising and marketing hype, one brand of protein powder is really no better then another brand. When it comes to real world results they all work equally as well. Just choose a protein powder that you like the taste of and enjoy drinking.
Creatine:
Increases protein synthesis and minimizes protein breakdown. This can increase lean muscle mass, improve performance in high-intensity exercise, increase energy levels, and speed up recovery rates. Creatine is 100% natural and occurs naturally in many foods, but to get the best benefit bodybuilders and athletes should supplement their diets with creatine.
For your money the best creatine supplement is pure creatine monohydrate powder. Despite what the latest supplement ad says plain old creatine powder works just as well as all the more expensive and fancy kinds of creatine that are on the market.
Just think about it, when creatine first came out all that was available was creatine monohydrate powder and people got good gains from taking it. We didn’t need any of this effervescent, ethyl ester, CEE, kre-alkalyn, or any other wired and wacky creatine concoctions.
When buying creatine just look for a brand that has "Crea Pure TM" on the label. This means that the product is made with high quality German pharmaceutical grade creatine.
Greens:
Studies show that phytonutrients such as chlorophyll, polyphenols, carotenoids and other antioxidants help protect the body from free radical damage.
Green Drinks are rich in phytonutrients which help support the body's self defense mechanism, detoxify and nourish the body. A serving of Greens is approx. the equivalent to 8-10 servings of fruits and vegetables.
In my opinion Green drinks are one of the best antioxidant supplements available.
They are a must have supplement for overall health and well being.
EFA's:
Essential Fatty Acids are the "good fats". They are important for immune system development, digestive support, healthy brain function, soft and smooth skin, circulatory health, and anti-aging benefits. Essential Fatty Acids are necessary fats that humans cannot synthesize, and must be obtained through diet. EFAs are long-chain polyunsaturated fatty acids derived from linolenic, linoleic, and oleic acids.
One of the best EFA supplements is fish oil capsules. Simply take a couple capsules with each meal. Fish oil is high in omega 3 fatty acids and it is also high in EPA and DHA fatty acids. These fatty acids are antioxidants and help with muscle growth and fat loss. They also have health benefits with anti-cancer and anti-inflammatory effects.
Multi-Vitamins:
It only makes sense to get the Daily Recommended Values for vitamins and minerals just in case you don't get them from the food you eat. Many people run short on some key nutrients, possibly raising their risk of heart disease, weakened bones, nerve damage, etc.
When supplementing with vitamins, don’t go by the RDA’s (recommended daily allowance) set forth by the government. They are antiquated and too low. In fact the RDA's are being revised based on recent research showing that daily dietary needs for vitamins are higher than originally anticipated. Keep in mind that the reason RDA’s were established in the first place was to provide guidelines that would prevent symptoms of vitamin-deficiency disorders. Not for optimal levels of health and athletic performance.
Of course, you can't expect supplements to make up for a lousy diet. Supplements or no supplements, you still have to eat a healthy well balanced diet. But eating a healthy diet and taking proper nutritional supplementation can provide you with the best of both worlds.
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