1 – Whey Protein Isolate and Casein Protein
If you have a hard time hitting your daily protein target from whole foods then supplements can definitely help you.
While we don’t recommend getting all of your protein from supplements it’s definitely better than not hitting your daily protein intake goal.
Unfortunately, supplement companies will tell you that you NEED to take whey protein in order to make gains.
They will also tell you that you need a special pre-workout product and post-workout product.
They will also overshoot the amount of protein you need on a daily basis in an effort to make you rely more on their products.
Again, whey protein isolate (fast absorbing) and casein protein (slow absorbing) are not necessary supplements but they can definitely help you hit your macronutrient goals.
2 – Water
While water isn’t actually a supplement we thought we would include it on the list since so few people actually get enough of it.
Remember that 80% of your body is water so when you are dehydrated you are losing a significant portion of your muscle strength and size.
When your water intake is low your body has a difficult time making use of protein and rebuilding muscle even when everything else you are doing is perfect.
Don’t let low water intake be the reason you can’t make any gains.
3 – Caffeine
This is without a doubt one of the most effective pre-workout supplement out there (even though it is not labeled as such).
Seriously though. Drinking coffee up to an hour before working out will increase your focus in the gym and lead to improved performance.
The only downside of caffeine is that your body will build a tolerance to it.
As a result, it will cease to be effective if you are taking it regularly.
Keep the number of coffees down to 1-3 per week and only before your workouts.
If you feel as though you are building up a tolerance to caffeine stop taking it for a week or two to reduce the tolerance.
4 – Healthy Fats
Even if you are on a fat loss diet you should still be getting 30% of your daily calories from dietary fat.
This crucial macronutrient keeps your testosterone levels high and boosts your metabolism.
Healthy fats can be found in foods like fish, nuts, olive oil or in Omega-3 supplements.
Just make sure you track those calories as a single gram of dietary fat contains 9 calories – more than double the 4 calories found in protein or carbohydrates.
5 – Foods that are High in Protein
We are including two tips on protein here given how important it is to bodybuilding.
Seriously though, if your protein intake is low you aren’t going to build any mass.
Even guys taking steroids need to consume lots of protein in order to get bigger.
Every other nutrient you will consume will help you lift more weight or train for longer.
However, only protein directly builds muscle mass.
In terms of sources, try to vary them us as much as possible. Meat, legumes, nuts and seeds are all great sources of protein.
6 – Carbohydrates
Carbs are the main energy source for your muscles.
If you aren’t getting enough of them you will find it difficult to lift heavy weights, increase the weight you are lifting and put on size.
Carbs have the added benefit of forcing water into your muscles which swells them up and makes them look bigger.
The source of your carbs is important.
If you consume tons of carbs from sugary, processed sources then you will likely end up putting on fat.
However, carbs from high quality sources such as quinoa, brown rice and sweet potatoes will be used predominantly to build muscle.
7 – Testosterone Boosters
Do you know why so many guys take steroids around the world?
It’s because they help improve their hormone profile to the point where putting on muscle becomes far easier.
You see, testosterone is the most important hormone when it comes to building mass – if your levels are high gains will come much easier.
If your levels are low – don’t expect to put on much muscle at all.
Now, we aren’t going to recommend that you take steroids in this article.
In fact, they are dangerous and come with some nasty side-effects (not to mention they are illegal in many countries).
Unlike steroids, testosterone boosters are a safe alternative and help you improve your testosterone production sustainably and without side-effects.
They achieve this by combining a variety of products that are scientifically proven to boost testosterone production.
However, by taking them together you get an amplified, synergistic effect.
While these ingredients can be taken individually it will take a ton of work (and money) to purchase and prepare them all on their own.
Instead, use a convenient supplement so you can focus your energy on your training and diet.
When it comes to testosterone boosters it’s important to use a high-quality product.
You might be tempted to use something cheap but at the end of the day you won’t see any results from those.
Given that your hormone levels are the biggest factor when it comes to body composition you definitely don’t want to cheap out on one of these products!