Build Muscle

4 Must Have Supplements for Physique Building

Get super-sized and enjoy abundant health with this array of must-have supplements.


We realize that your dollars are precious and, as a discriminating supplement user, you want to make sure that you’re investing in products that will help you continue gaining strength and size while keeping your bodyfat low. Contrary to what the industry has led you to believe, you don’t need a drawer full of jugs and bottles to reach your goals. And if you only have the dough for a few, these four are a great place to start.

1. Green Food Supplements 

Taking a green food supplement will help you reduce the nutritional deficiencies that occur with any amount of hard training. Most physique athletes and don't eat enough veggies. So how can we make up for this? Consume a whole food-based supplement that provides an array of vitamins, minerals, phytonutrients, plant enzymes and other plant nutrients that the body thrives on. They are your insurance policy for making sure you consume suitable amounts of nutrient on days when you don't eat the recommended 5-10 servings of veggies. Any one of the following will do.

  • Green food powders or pills
  • Spirulina
  • Chlorella
  • Wheatgrass

>> Start by taking as directed on the label of the product you select and adjust with more or less, as desired.

Buy Green Food Supplements and other Superfoods at the M&F Store


fish oil

2. Fish Oil

Fish oil is a very critical supplement that everyone should be taking at some level. It is one of the most studied supplements in the world and you will have a hard time finding research, doctors, or nutritionists who are against taking some type of marine oil.

Marine oils are rich in omega-3 fatty acids containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), acids that play a critical role in brain function and are known to reduce the risk of cardiovascular disease. They contain anti-inflammatory properties and are hormone-like compounds that affect almost every system in the body.

Why can’t we just eat some fish and be good you ask? Well, most of our fish is either poorly farmed, or contains a lot of heavy metals and do not have the amount of EPA and DHA necessary to reap the full benefits of this super food (there are still some great fish out there, so keep eating fish). Calamari oil has high DHA content and krill oil has a high absorption rate. All of these marine oils help to increase brain function, reduce inflammation and, yes, improve body composition.

>> Take 2 grams with meals three times per day.

Buy Fish Oil and other Omegas at the M&F Store


whey protein

3. Whey Protein

Whey protein offers an array of benefits beyond post-workout nutrition. Whey protein is one of the most efficient ways to get adequate amounts of protein in someone's diet. Finding a high-quality piece of animal protein when on the go can be very challenging. Whey protein is an excellent source of protein that is high in quality, is safe for many lactose intolerant people and provides a ton of essential amino acids at a (generally) low cost.

Below is a quick list of all the benefits whey protein offers.

  • Helps build lean muscle tissue
  • Improves strength 
  • Improves fat loss 
  • Has anti-cancer properties, such as glutathione
  • Can help reduce cholesterol 
  • Can help reduce blood pressure 

>> Take 20 grams 30-60 minutes pre-workout and, optionally, between meals. Bump that up to 40-50 grams immediately post-workout.

Buy Whey Protein at the M&F Store



4. Branched-Chain Amino Acids (BCAA)

Branched-chain amino acids (BCAAs) are comprised of three key amino acids: L-leucine, L-isoleucine, and L-valine. BCAAs are among the nine essential amino acids (EAAs) for humans, accounting for 35% of the essential amino acids in muscle proteins and 40% of the required preformed amino acids in mammals.

BCAAs aid in negating muscle tissue breakdown (thereby improving growth), improving protein synthesis and endurance. They are faster digesting than most other protein sources such as chicken, fish, eggs, and whey, making them optimal for post-workout nutrition to get amino acid blood levels up faster to improve recovery, muscle growth and fat loss. They are also a great pre- and intra-workout drink to get a head start on recovery and a fantastic pre-workout option for early-morning cardio.

>> Take 5-10 grams pre- and post-workout and optionally 1-3 other times per day, including immediately upon waking or between meals.

Buy BCAA's at the M&F Store



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