Supplements for building muscle most of the rest out there is a waste of money and I don’t do protein powders I get my protein from food.

Fish Oil. Omega 3 fats have been a hot supplements for several years now. Tons of food come with the label “contains omega 3″³. Benefits of omega 3 consumption include:

Reduced Inflammation. Less acne, tendinitis, etc.

Decreased Body Fat. Fish oil helps burning fat.

Less Soreness. Reduced soreness from strength training.

Lowers Cholesterol. Prevents heart disease, cancer, depression.

You should eat fatty fish several times a week to get your required amounts of omega 3. Time consuming & expensive.

Fish oil is easy. Caps or liquid form. I prefer liquid form with lemon flavor to avoid the fishy after-taste. Watch the EPA/DHA content. Some brands have low amounts of EPA/DHA. I use Pfo Pure Fish Oil. 1 tsp. contains:

Fish Oil: 4360mg

Omega-3 EPA: 715mg

Omega-3 DHA: 470mg

How much fish oil do you need? The bottle says 1 tsp a day.

Multivitamins. Eat a healthy varied diet to get your vitamins. Veggies and/or fruits with every meal. Meats, fish & eggs. Some benefits of multivitamins:

Better Sleep. Zinc helps getting quality sleep.

Less Illness. Vitamin C fortifies your immune system.

Faster Recovery. Calcium & iron help recovery from strength training.

Eating a healthy & varied diet is not always easy. Multivitamins will help you avoid vitamin deficiencies. I used Beverly International Ultra-4 in the past. Many recommend AST Multi Pro 32x.

Some say high dosis of multivitamins & anti-oxidants cause cancer. Read these articles & draw your conclusions.

High dosis of anti-oxidants can cause cancer. Study by JAMA.

Multivitamin prostate warning. BBC News May 16th 2007.

Do Anti-oxidants cause cancer or prevent it? From The Pump Handle.

Creatine.  Mark Rippetoe writes in Practical Programming creatine works. I believe it works too. Benefits:

Better Recovery between sets & workouts.

More Strength & performance.

Buy Creatine Monohydrate in powder form. Don’t buy liquid creatine, you’ll waste money. Creatine is not stable for long periods in liquid form.