If your into bodybuidling, or gym training, you might have considered muscle building supplements to improve your muscle mass, or to grow those extra few pounds of muscle.

What supplements should you be taking? What does each supplement offer you? Lets take a look....

One of the most popular supplements is creatine. Creatine has been round for years, and is probably the most commonly taken supplement. It is a by product of meat and works by retaining fluids in the muscles,improving their ability to work which means you can pump more reps to build more size. Creatine monohydrates are the best form to buy.

For the maximum results, you should 'stack' creatine, and take more in the first week so it builds in your system. Take plenty of water with the creatine supplements to aid in absorbtion.

Another popular supplement is whey protien. There are so many versions of protien powders and whey on the market, its very easy to get confused with what your buying.

A quality protien product contains at least 85% whey, by weight. Avoid the 'muscle gainer' or 'weight gainer' protien powders, as they have alot of carb and are designed to add weight in the form of fats. Be cautious also, with non ionised protiens.

Ion exhange whey protiens are filtered through an Ionic filter to remove impurities and this results in the best protien for your body. Being the natural food of muscle, protien will get you great results. Take it before and after your training session for best results.

BCAA's or branch chain amino acids are a commonly available supplement. These are mainly taken as a support role to other supplements like creatine to aid in the uptake of supplements to the blood stream. Branch chain aminos support your muscle development and deliver fuels to aid in faster recovery time and longer training stamina. It is also reputed that BCAAs such as leucine, increase the insulin production in the bloodstream which stimulates the metabolism, leading to a leaner muscle mass.

Next is glutamine, which is a part of the essential branch chain amino acids, that the body can produce itself. The trouble is, under intense workouts the body requires more glutamine that it can produce, so its a very good supplement to take. Its function is a supportive chemical to aid in the building of protiens in the muscles. Its also great for recovery, because it supports the immune system and bloodflow to the brain and all the muscles.

With all these supplements, its easy to get confused with which ones to take. Heres my ultimate stack, that will get you fast size, and help you to get through your workouts with strength and stamina:

Before each training session: 3 scoops of whey protien in a shake, 1x BCAA pill, 1 teaspoon of creatine and 3 glasses of water.

After each training session: 3 Scoops of whey in a shake, 1x BCAA pill, 1 teaspoon of glutamine and 2 glasses of water.

In your first week, double the creatine intake. In the second and thrid weeks, take one teaspoon, and double it every 4th week (as you do for the first week).

Combined with the right diet, you will see rapid results. See my other hubpage on a muscle gain diet for more info on the correct diet.