looking for a body building supplement to go along with my workout. im 5ft 7in and i weigh about 140. What should i use?
Egg/whey protein powder(instatized). Simple multi-vitamin/mineral. Everything else is a waste of money or you run a chance of undisclosed ingredients depending on your source.
Work harder and smarter.
I would agree that basic, high quality nutrition is your best bet (and, besides quality lean protein, low Glycemic index carbs, and healthy fats, this should especially include lots of water).
But, if you are looking to add a supplement, then creatine is well regarded.
IANADr (but a gym rat from way back).
Creatineis the only stuff with any hard sciencebehind it, and it isn’t a miracle or anything.
Regards,
Shodan
I forgot about creatine. Never used it myself.
For the OP, creatine will help in working out harder but does not contribute directly(unlike anabolics or protein) to building muscle.
I’ve been working out for about a year and a half and I’ve put on a fair amount of muscle and reduced fat in that time. I’m 55 and 6’3" . Honestly IMO most supplements are a waste of time and money and the medical/physiological claims they make re efficacy fall apart like tissue paper when looked at critically. I take a multi-vitamin once a day and drink protein shakes once or twice a day but mainly as a time saver. I could as easily eat lean meat protein to get the same result. The main issue for muscle building is to have sufficient protein intake not too far timewise from your workouts (before or after) and the workouts need to be fairly intense with sufficient rest periods.
Having said this the energy boosting supplements that are caffeine or based on similar legal stimulants can help you get past low energy periods when you need some push to get ready for a workout. I’ve found a cup or two of strong coffee works as well.
Focus less on supplement pills and more on a clean diet with balanced protein / carb balances and try to stay away from too many carbs past 6PM at night. Breaking up meals into smaller chunks (say 6 meals) vs 3 big squares is also helpful for me metabolically as it reduces the lethargic reaction we get after big meals.
Beyond exercise getting sufficient sleep or rest to recover and cleaning up your diet re getting the intake you need to build muscle is 95% of the battle. Be very careful with alcohol intake. It’s fun to drink but it’s mostly junk calories and in excess it’s not great for your system if you are trying to maximize heath.
Re creatine it did nothing for me.
Pretty much this.
My advice to the OP, eat a lot and lift heavy (say starting strength or strong lifts). Lots of compound movements.
You can build a damn good athlete on rice and beans, oranges, apples, and bananas. Add whatever other vegetables you like and a little bit of meat and you’re there.
Build for leaded gas, use leaded gas forever.