by Anthony Stemke

Created on: December 09, 2008   Last Updated: June 29, 2010

Exercise and diet are the building blocks necessary to increase muscle mass. Enthusiastic bodybuilders often add supplements to their diet to speed up and increase muscle buildup as well as minimize muscle soreness. Getting stronger and leaner means a healthier body, and supplements can help you meet these goals. A bodybuilding program should include Whey Protein, Creatine, L-Glutamine, L-Carnosine, and L-Carnitine. Lifting iron in a structured manner is how muscle growth is achieved, but only when properly fueled. Diet plays a very important role, because without the protein, carbohydrates and fat, muscle growth cannot happen.

Most important for muscle growth is whey protein. Taken one hour after a weightlifting session, this supplement is absorbed rapidly, sending amino acids to muscles to speed their recovery and growth. Whey protein recharges muscle energy and decreases mental fatigue, making your workouts more effective than by diet alone. The branched chain amino acids contained in whey especially are great for preserving muscle and burning fat, thus maximizing the training effect. When you first wake up, have a serving of nutritious whey protein to replenish your muscles from the previous day's workout. Then drink a cup of ephedra tea, which aids in fat burning, along with a sensible breakfast. At dinner, eat a light, low fat meal to prevent fat storage when you sleep.

L-Glutamine, is a great muscle-building supplement that promotes muscle growth and post-workout recuperation. It is also known to stimulate growth hormone production, essential in the recuperation process. Take 1-2 grams daily.

Creatine phosphate in the muscles can be depleted fast, but 5 grams of this supplement can beef up your levels of energy to train harder and longer, boosting muscle mass and strength.

L-Carnosine, a powerful antioxidant, is wonderful for boosting endurance. It will help you get one more rep when you're hurting, and help with workout recovery. 100-200mg daily is a good dosage.

L-Carnitine, a super weight loss supplement, helps burn body fat. You'll want 250-500 mg. A day. Stay away from pro-hormones, like androstenedione. Studies have shown that they do not improve the fat/muscle ratio, or improve muscle strength. Even worse, they increase estrogen in men, which increases risk for heart disease. The herb tribulis supposedly raises hormones that increase testosterone levels in men. But, its effectiveness has never been proven. It also has no effect on body composition or strength improvement.

Along with these supplements you must increase the intensity of you workout.  You can increase the resistence, increase the repetitions,or increse the time of your workout.

You can achieve a healthy lifestyle, lose that beer belly and build serious muscle mass with intelligent supplements, good nutrition, and regular exercise. Keep lifting that iron, you're doing great

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