One supplement you should make sure you take..

Protein is key, if you measure your diet and you identify your nutitional intake does not meet your bodies demands when training there is only one supplement you take from this list it is protein powder. Now, you should consider everything on this list, but you’ll get the most out of protein powder. It’s a great source of energy and an even better way to help you repair damaged muscle fibers. The fact of the matter is you likely don’t consume enough protein over the course of a day to routinely build your muscles.

How much protein do you need to build muscle?

Well, that depends on a number of factors, including your metabolic rate. A higher metabolic rate is great for keeping off weight, but it also means you’re going to burn through added protein calories, which means you’ll need to consume more protein if you want to build muscle.

Generally speaking, you should focus on around a gram of protein per pound you weigh. You will need to tweak this as you go, and it will depend on your diet.