Whey protein is arguably one of the best protein sources available. It has a very high biological value, is low in fat and lactose, and contains a high percentage of branched-chain amino acids (good muscle fuel). In order to obtain the amount of protein necessary without consuming a lot of fats from animal products, protein supplements can be very helpful.

Meal replacement shakes provide protein that's easy to digest, plus some carbs and a host of other critical micronutrients. They're excellent for providing an extra meal a day and the additional nutrients you need for muscle growth.

If we become even moderately deficient in any one of the 29 essential vitamins or minerals, our body will not function properly. Supplementation of a high-potency vitamin and mineral will act as a "safety-net", assuring proper intake of these indispensable nutrients. Vitamins and minerals are bio-active micronutrients involved in literally thousands of vital chemical reactions within the body. For example: Iron - Necessary for production of all red blood cells. Vitamin C - Vital co-factor in the synthesis of connective tissue. Vitamin E - Involved in production and protection of all cellular membranes.

The BCCAs are leucine, valine, and isoleucine. They are essential amino acids (which the body can't make and are supplied by diet) crucial for anticatabolic and anabolic effects. Studies have shown that those who take BCAAs may note increased bodyfat loss and the maintenance of lean muscle mass.

It is believed that CLA is a conditionally essential fatty acid. Much like glutamine, it appears to be very protective and helpful during times of physical stress, such as intense exercise. Preliminary animal studies have shown that supplementation with CLA can cause significant shifts in body composition, increase in lean mass and decreases in fat stores. Not only can CLA help optimized exercise efforts, it has been shown in numerous studies to have some very potent anti-carcinogenic properties as well.

Clinical research has demonstrated that when HMB is taken as a supplement it has the ability to protect muscle cells from excessive damage during intense exercise. The byproduct of this protection is enhance recuperation, increased muscle and strength gains, as well as enhanced fat loss. HMB has also been shown to help lower cholesterol levels.

By taking creatine monohydrate as a supplement it is possible to increase the level of creatine in muscle cells, thus increasing energy reserves. Studies have demonstrated that muscular endurance can be significantly extended after supplementation with creatine. Saturating muscles with creatine also tends to cause a "cell-volumizing" effect, which actually expands the size of the muscle cell. This volumizing has been linked to enhanced muscle growth and greater strength. This natural nutrient is probably the best thing to hit the athletic supplement market in the last 25 years.

This amino acid is the most abundant free-amino in muscle tissue. It is a necessary component of all cellular production and repair. You can think of glutamine much like the mortar in a brick house. Although glutamine is not considered an essential amino acid, it may be "conditionally" essential. When the body is stressed (through illness, injury, or intense exercise), it has a hard time creating enough glutamine to meet the body's demands. When this happens muscle tissue begins to breakdown, the immune system is weakened and other vital body functions are compromised.

This nonessential amino acid is a very popular "fat-burning" supplement in the sports nutrition market. Research shows that carnitine has a dramatic effect on fat metabolism and the reduction of blood fats, like triglycerides. Carnitine is also responsible for transferring fatty acids across cell membranes to the mitochondria (the furnace of a cell), where they can be used as energy.

No matter how proper your lifting form, heavy training eventually will take its toll on your joints and connective tissues. Glucosamine and chondroitin are components of connective tissue, particularly the cartilage inside joints. These supplements can help prevent and repair joint and connective tissue damage. They are beneficial whether you already suffer joint pain or are seeking to prevent it.

This water soluble vitamin has a multitude of functions in the body. Vitamin C provides strong antioxidant protection, immune system support and connective tissue production and repair. All of these are of great importance to someone involved in consistent exercise. Vitamin C also appears to have the ability to attenuate the production of cortisol secondary to intense exercise. Cortisol is one of the main catabolic (meaning it breaks down tissues) hormones in the body. By suppressing cortisol production vitamin C changes the cortisol to testosterone ratio, thus creating a more anabolic (tissue building) environment in the body.