Supplementation

The most important is FOOD..you should be eatin every 2-3 hours, small meals (the whole grains, fruits, vegetables, fish and chicken meat, turkey, healty fats).. and then you should consider supplements:

1. Vitamins- most important are vitamine A, B complex vitamines, vitamine E, vitamine C

2. Multiminerals

3. Whey powder - Whey protein is very, very important for bodybuilders, athletes, dieters, and shoot, just about everybody! Since athletes and bodybuilders work out often, protein levels become depleted. By being a direct precursor to building muscle and essential amino acids, such as glutamine (a muscle enhancer, endurance builder, and muscle deterioration reducer), the content from high quality whey protein not only can, but will help one's muscles recover and grow faster by bring up the levels of protein. With dieting and those wishing to lose some extra fat, whey protein can be very useful because a good intake of protein balances blood sugar levels, while carbohydrates cause blood sugar levels to fluctuate. When the blood sugar levels stay balanced, one is not as prone to rampant eating and has more energy and greater fat loss. Whey protein allows a person to control his or her diet effectively. Most people who want to change their body for the better could benefit from whey protein supplementation; however, since protein is naturally found in many food items deficiency is usually not a problem.

4. Creatine

5. Fish Oil

6. Glucosamine/Chondroitin