Tuesday, March 28, 2023


If you have already been doing bodybuilding, strength or a physique athelete for some time you should already heard thats supplements will get you the most our of intense training.

below we will learn what you have to be taking for muscle growth and always remember supplements is just something to complete your nutrition so your muscle growth mainly will happen from eating whole foods so combining your meals plus the right supplements surely will get you to your goals

so if your goal to grow muscles and lose fat or increase performance then you will need to be consuming those:

Roelly winklaar
Roelly winklaar posing his huge wide back (the beast)


Whey protein is the mother of all supplements and to be honest, it is not actually a supplement but more like a food, it is just a concentrated form of milk protein and it is very important to consume especially post-workout, its also a well digested protein
How to take it:
Once you finish your workout your muscles will be in a catabolic state and you need a very fast form or protein to reach your muscles to start recovery so the best choice is “Hydrolyzed Whey Protein”
or a protein bar will do the same for a complete guide click here
which is even faster than whey protein isolate after one hour you can have your meal

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Whey protein ISO 100 by Dymatize zero sugar and zero carb


The same as we talked about whey protein the other part of the milk is casein which is the slow releasing protein which you find in the cottage cheese most popular in the Mediterranean countries it is well digested and absorbed, unlike the whey which is the faster type of protein;Casein will give you a 4 hour protein release to the muscles
How to take it:
Immediately before sleep mix two scoops of casein with water typically 40 to 60 grams of protein


As you know Creatine is a natural substance formed in the body It is formed endogenously by the liver, kidney and pancreas from the amino acids glycine, arginine and methionine and it is also found in meat and fish, however, all the scientific researches suggest that creatine must be taken as a supplement to increase muscle recovery beside food and that should be for all athletes and specially bodybuilders.

most popular is creatine monohydrate but there is so many other types of creatine with different benefits read them all here
How to take it:
5 grams is sufficient however big boys would not have any effect from that dosage so they have to raise to 10 grams and better to divide them between pre and post workout to get the most out of it for monohydrate is better to load your body so for 5 days take 5 grams X 5 which is 25 grams per day.

till it reaches all your muscles after that you stick to 5 to 10 grams per day and you can use creatine for 3 months straight then rest for 2 months

Creatine powder by Twin Lab


Branched Chain Amino Acids are leucine, isoleucine, and valine which are an important nutrient that build muscles and your muscles doesn’t form them so they must be taken from food and from supplements.

Research has shown supplemental BCAA intake to be safe for healthy adults in doses of 4-20 g per day, with prolonged intake one week or more showing greater benefits than acute (short term) intake. so combining BCAA with eating protein food will increase your protein synthesis
How to take it:
Bodybuilders should take from 10 to 30 grams per day but if you need to know exactly how much BCAA you should consume including the different sports then click here

BCAA in powder form by Optimum Nutrition


Glutamine is the mother of Amino acids and your body produce it in small quantities. which is not enough if you are doing intense workout. It also help in protein synthesis which balance the protein in the gut. so you should be consuming Glutamine daily as a supplement. also FDA has recommended Glutamine to treat different diseases
How to take it:
Beginners should stick to 5 grams, intermediate can take from 10 to 20 grams and advanced and pro. bodybuilders can reach 30 grams . If you want to know everything about Glutamine click here

Glutamine by BSN the ronnie coleman ex sponsor

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