Home Fitness & Health 4 Supplements I Take To Build Lean Muscle

4 Supplements I Take To Build Lean Muscle

by nick

There are so many different types of supplements available to buy out there. Many claim to perform miracles whilst others genuinely work. Supplements only work if you train hard and eat right in the first place. For training I use Mike Geary’s The Truth About Six Pack Abs Program and for my Diet I use Dave Ruel’s Anabolic Cookbook for recipe ideas. These two excellent eBooks are what I count on for my fitness and dietary needs. When combined and with my determination I have been able to gain lean muscle and lose body fat.

However I do use supplements. Not everyone has the time to prepare 5-6 meals a day including myself. So I take supplements for the simple reason that it makes my life easier. So I decided to share with you the four supplements I take to help me gain lean muscle.

Protein Powder

Protein powder is one of the most commonly used supplements. When buying a protein powder make sure it’s 100% whey and not mixed with added sugars. Benefits of whey protein include:

  • Builds muscle. You need at least 1 gram (g) of protein per 1 pound (lbs) of body weight to build muscle. Therefore, I weigh in at 195lbs at the moment, so I need to consume 195g of protein per day. This can be difficult when living a busy lifestyle and is why whey protein powder is beneficial. One scoop of Optimum Nutrition Gold Standard 100% Whey is about 24g of protein. So if you struggle to get 1g/1lbs of daily protein then, 1 or 2 scoops daily will help.
  • Easy. It’s very easy to consume. Just mix with milk or water then blend. You can take protein supplements pretty much anywhere.
  • Tasty. Many protein supplements taste awful. Optimum Nutrition’s Gold Standard 100% Whey actually tastes great with a wide variety of flavours to choose from such as, Double Rich Chocolate, Banana Cream, Cookies ‘N’ Cream, Delicious Strawberry, French Vanilla Crème, Milk Chocolate, Rocky Road & Vanilla Ice Cream. Rocky Road is my favourite.
  • Cheap. A 10lb tub will last more than 5 months if you only have 1 scoop daily which, if you have a healthy balanced high protein diet, is all you will need. I base my diet on Dave Ruel’s Anabolic Cookbook. It is packed with lots of tasty high protein recipes that are very easy to make. As I stick to his meal plans I only need 1 scoop of whey protein per day.

Fish Oils

Fish Oils contain Omega 3 fats. You can buy fish oils as capsules or in liquid form. I take capsules as the liquid form tastes disgusting. However you can buy some forms of liquid fish oil that have flavouring added. Benefits of consuming fish oils include:

  • Reduced Inflammation. Less acne, tendonitis.
  • Reduced body fat. Omega 3 fats helps burning fat.
  • Lowers Cholesterol. Reduces the risk of heart disease, cancer.
  • Reduced aches and pains. Reduces muscular pains from high intense weight training.

You should eat fish such as salmon or haddock at least twice a week. However, this can be time consuming and expensive. I take one 1000mg capsule per day. You can buy fish oils from your local health store.


Your diet should contain varied foods that provide you with the vitamins you need. However, having a healthy and varied diet is not always easy. Multivitamins will ensure you avoid any vitamin deficiencies. You can buy multivitamins that contain your daily consumption of vitamins.  Benefits of multivitamins include:

  • Better sleep. Zinc helps you sleep meaning better muscle recovery.
  • Reduced aches and pains. Calcium and iron reduces muscular pains from high intense weight training.
  • Improved immune system. Vitamin C fortifies your immune system which reduces illness.

Creatine Monohydrate

Creatine has been proven to build lean muscle. It has been heavily researched and found to be both safe and effective for gaining muscle and strength.  Benefits of Creatine Monohydrate include:

  • Better recovery. You need less time to recover between sets and workouts.
  • Increased strength. You will notice you are stronger and perform better in the gym.

Make sure you buy Creatine Monohydrate in powder form. Stay away from liquid based Creatine as it is not stable for long periods of time in liquid form. I take Optimum Nutrition’s Creatine Powder which is tasteless and doesn’t have the horrible gritty texture that most Creatine powders have. Therefore the powder doesn’t sink to the bottom when you mix it with juice.

Supplements overall

There are so many supplements out there it is hard to choose which ones are better than others. I always buy my supplements from Optimum Nutrition as you are always guaranteed high quality products that work.

Recommended Reading

To build lean muscle and lose body fat, not only do you need to workout, you also need to follow a strict diet plan. But does it have to be boring? No! I often failed sticking to a diet until I found Dave Ruel’s Anabolic Cookbook. It’s full of tasty recipes and meal plans that are easy and cheap to make. Each meal plan provides you with the nutrients required to gain lean muscle and lose body fat.

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