"My starting point would definitely be whey protein,which will help you generate muscle mass, a protein that is high in protein (more than 22 grams per serving) low carb and low fat, in order to achieve your goals. In addition to that, protein repairs:

  1. Muscles, bones, tissue in the body.
  2. Stimulates metabolism.
  3. Supports healthy weight loss.
  4. Strengthens the immune system."

Secondly, I would consider a good BCAA to sustain me and keep me going. By now everyone should know the importance of essential amino acids, including Branch Chain Amino Acids (BCAA). They account for 35% of the essential amino acids in muscle proteins.

Always look for the ratios of Luecine, Isoleucine and Valine. The norm is 2:1:1, but the new standard to look out for is with an elevated Luecine 8:1:1. With this ratio you dont have to increase the total product dosage to get high levels of Leucine.

L-glutamine, Beta-alanine amino acids and Vitamin B6 should also be included which:

  1. Contributes to regulation of hormonal activity.
  2. Normal energy yielding, protein and glycogen synthesis,
  3. Reduction of tiredness and fatigue,
  4. Strengthening of immune system
  5. Normal red cell formation.

Creatine is a intravenous organic acid that occurs in vertebrates. Approximately 95% of the Creatine in the body is locatedin the skeletal muscle cells. These cells can store more Creatine than what you normally get from your daily diet and is synthesized by the body. By supplementing your diet with Creatine, your muscles retain more Creatine. As little as 3 grams daily has scientifically proven to increase performance in successive burst of short-term, high intensity exercise like weight training and interval cardio.

A unique blend of creatine monohydrate, creatine HCL, L-glutamine and taurine to help replenish ATP levels, aid in recovery and provide the muscles with much needed energy, all of which can lead to gains in performance and muscle mass. This insulin anabolic matrix is designed to enhance the effects of the post-workout anabolic window, this vasodilation and transport matrix will help to shuttle the Creatine, and other crucial nutrients, directly into the muscle cells where they can immediately get to work. The benefits of using creatine is:

  1. Performance improvement
  2. Increasing strength
  3. Enhance recovery
  4. Increase muscle mass and
  5. Boost protein synthesis

This is a summation of supplements my clients including me are using for a lean muscle build. There is a plethora of products in the market. And what I’ve mentioned is only the tip of the iceberg.

To recap, to build lean muscle you will need:

  1. Whey protein – high protein low carb low fat
  2. BCAA: 8:1:1 ratio is the best
  3. Creatine – monohydrate or HCL

This goes without saying a low calorie diet and intense weight exercise regime for best results.