Yesterday we discussed when to start using supplements in your program. Today, let's take a deeper look at what supplements to consider.

The basic daily supplements any person should be taking are pretty straight forward.  One of the main ingredients to a healthy lifestyle is a good multi-vitamin. ON Opti-Men and Opti-Women are affordable and effective supplements.  So whatever your goal may be, it's always ideal to start on the right foot with a good balanced multi-vitamin.  In addition to the overall goal of staying healthy, you're probably also looking to add some quality lean muscle.  BCAAs or (Branched-Chain Amino Acids) are essential to a supplement program as they help preserve lean muscle mass and aid with post-workout recovery.  Whey protein is naturally-rich in BCAAs as well as essential, conditionally essential, and non-essential amino acids and as a result should be a part of any good supplementation program.  When you can't get your hands on any chicken or steak, a whey protein shake such as ON 100% Whey Gold Standard will do just the trick! 
Another key ingredient to supplementation is L-Glutamine. An ideal serving of L-Glutamine is 5-10 grams per day.  The amino acid L-Glutamine is a great way to help your muscles recover as it's heavily involved in protein synthesis and repairing and rebuilding your muscle tissue.  You may be wondering "Why do I need to rebuild my muscle?"  After a brutal workout of high-intensity training your muscle is worked to the point where it needs to take a "time-out" before it is worked again.  L-Glutamine helps with this process.

And remember, when choosing supplements less-expensive doesn't mean that it won't work or it's not as effective as the higher priced supplements.  Also keep in mind that you're not alone.  There are plenty of people out there just getting started like yourself so be patient and good things will come with hard work and dedication.
Glen Pacyna
ON Reps and Sets Athlete
Personal Trainer / Natural Bodybuilder

The author is a compensated ON Sets and Reps Athlete, however, the views, opinions, and comments expressed here are those exclusively of the author and do not necessarily represent those of Optimum Nutrition.
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Jun 08, 2007
Glen, great article!! And you look great!