Just by taking the nutritional supplement creatine (just by supplementing with it and not doing anything else) your body will burn an additional 100 calories per day. This is a little known fact that not even I knew about…

Add that to all the other benefits of taking the nutritional supplement creatine like increased strength, increased muscle mass and decreased bodyfat and creatine is just about as close as you can get to a no-brainer as far as taking nutritional supplement go…

For those that don’t know, taking the nutritional supplement creatine will by itself add about 5-10 pounds of muscle mass to your frame! With out lifting a single weight taking creatine will add about 5-10 pounds of, granted, water weight to your frame but right from the get go your body and more specifically your muscles start to look bigger and fuller. I don’t know about you but I’ll take that.

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“What nutritional supplement do I absolutely need to add muscle mass because I’m on a budget?”

Without a doubt, here are the 3 supplements I think everyone who is looking to add muscle mass should be taking:

#1 Nutritional Supplement – Whey Protein

Whey protein is #1 because you need protein to build muscle.

Whey is also superior to other forms of protein because it is rapidly absorbed, easily digested, has a high amount of BCAA’s and also contains peptides that increase blood flow to your muscles.

Take it first thing in the morning, about a 1/2 hour before you workout and immediately after.

#2 Nutritional Supplement – Creatine

Creatine is the closest thing I know of to a steroid that is completely natural. Creatine works just like a steroid in that it makes you stronger and increases your endurance.

Creatine is made up of 3 amino acids: methionine, glycine and arginine.

Most guys who have never taken creatine usually add about 10 lbs in a month and make incredible strength gains.

That’s why it’s number 2… because there’s nothing like looking in a mirror and getting a huge smile on your face because you can finally see the results.

#3 Nutritional Supplement – Casein Protein

You don’t grow while you’re working out in the gym, you grow while you’re resting and sleeping.

About a decade ago when I was bulking up I would intentionally set my alarm for 2:00 in the morning so I could wake up and take down a protein shake.

Didn’t want my muscles to go hungry you know?

We didn’t know back then what we know now and that’s that casein protein is slowly digested into your system and if you take it right before you go to bed it will act like time-released protein and basically feed your muscles all night!

Brilliant!

Anyhow there you have it. These are the basic 3 supplements you need to get big and add huge amounts of muscle mass.

Everything else is bells and whistles.

You can add all the muscle mass you’ll ever need with these 3 nutritional supplement right here.

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1. First thing in the morning -You just fasted/slept for 8 hours and your muscles need the nutritional supplement protein. Consuming protein 1st thing in the morning will put a stop to any catabolic activity that may have started while you were sleeping.
2. Before your workout – Essentially this is to fuel your workout and to ensure your muscles don’t end up flat or out of gas during your workout.
3. After your workout – Flat out this is when your muscles will grow. After your workout, your muscles are like a sponge and will absorb any protein nutritional supplement to begin the rebuilding process. Don’t miss out on this golden opportunity!

Without a doubt the king of all nutritional supplement is protein. Protein is single handedly responsible for building the muscle you work so hard to terar down in the gym.

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Here are 3 good reasons you should be taking the nutritional supplement fiber:

1. Fiber improves nutrient absorption by cleaning the inner walls of your intestines (it does this by getting rid of all undigested food found in your digestive tract). The only thing you need to know is: the cleaner your digestive tract; the better chance your body has of absorbing important nutrients like protein and carbohydrates.
2. The nutritional supplement Fiber aids insulin sensitivity. Insulin is the hormone in your body that sends carbohydrates and protein into your muscles to assist in recovery and growth. Basically, the more sensitive your insulin sensitivity; the more nutrients your muscles will absorb.
3. Fiber slows the absorption of carbohydrates. If you’ve ever ran out of fuel during a workout, you may want to consider eating some oatmeal or yams and supplementing with fiber about an hour before your workout… see if you run out of fuel then!

As you can see this nutritional supplement is definetly something you should consider taking and the wonderful thing is that it is probably already inlcuded in your dailu multi-vitamin.

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Now you might be wondering what benefits cottage cheese might be able to pass on to a person looking to build muscle and here it is:

Cottage cheese is mostly comprised of casein protein which is ideal to consume right before you go to bed because it is a “slow-digesting” protein which will continue to feed your muscles through the night! Casein protein makes cottage cheese basically like a protein nutritional supplement that is slowly time released into your muscles throughout the night.

The nutritional supplement whey protein may be a better quality protein then casein but it is absorbed into your blood stream within an hour and then your muscles go starving!

Cottage cheese also contains about 6 grams of glutamine per 8 oz serving which may help increase your growth hormone levels making it a tremendous nutritional supplement.

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