by R. Drum

Created on: February 07, 2010   Last Updated: February 08, 2010

The U.S.D.A publishes a food pyramid and the Mayo Clinic does too. Bodybuilding nutrition can also be represented as a supplement pyramid. For bodybuilders seeking muscle growth and greater results at the gym, these bodybuilding supplements will help build lean muscle fast.

Protein Supplements are the Foundation

The foundation of any hardcore or natural bodybuilder’s supplement regimen is protein, the stuff all muscles are made of. A well balanced diet should ideally be your main

source of protein, but animal protein is high in saturated fat and calories. If your goal is to lose body fat and reveal your hard-earned muscles, then you’ll want to cut-down on saturated fat.

To maximize your bodybuilding results, your muscles need a quickly-digestible protein supplement before and after each weight lifting workout. Whey protein supplements are the bodybuilder’s secret for adding extra protein for muscle building without adding extra fat and calories. One serving of whey protein before your workout helps preserve lean muscle mass. 

Whey protein also stimulates muscle repair and lean muscle growth when consumed after a workout. One research study showed that bodybuilders who consumed a whey protein supplement gained 11 pounds of lean body mass and lost 3.3 pounds of body fat, compared to bodybuilders who had consumed a casein (milk) protein supplement (1.8 pounds of muscle mass gained and 0.4 pounds of fat lost). 

Look for a high-quality brand such as Optimum 100% Whey Protein. A 5-pound container of whey protein is an economical choice and provides about 75 servings.

Creatine Supplements are the Intermediate Building Blocks

Creatine is a naturally-occurring substance present in lean beef, and in cod, salmon and herring. The average diet provides about 1 to 2 grams of creatine each day. Bodybuilders can benefit from supplemental creatine. Creatine is not recommended for beginning weightlifters, those with kidney problems or athletes under age 16. 

But for more experienced weight lifters, creatine can help build lean muscle mass and break through weight training plateaus. Supplemental creatine increases muscle endurance and allows for additional high-intensity repetitions before muscle fatigue occurs. 

Creatine also contributes to muscle bulk and muscle definition by drawing extra water around the muscles. Creatine works bests when mixed with water or a non-acidic fruit juice. Most experienced bodybuilders who

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