Bodybuilding Supplementation Basics

Meal Replacement Powders (MRPs)
These powders are lower in calories due to the fact that they have way less carbohydrates than weight gainers. They were created after the realization that most of the population does not have a weight gain problem and therefore the weight gainers on the market were of little use to them.

Protein-wise, most are composed of whey proteins but there are many new formulas now on the market that consist of a protein blend of whey and milk proteins. Typically, the carbohydrate component used to be maltodextrin, yielding around 25-27 grams of carbohydrate per serving, but the newer generation formulas consist of slower released carbohydrates like brown rice and oats in order to make the product lower glycemic in nature.

Also, essential fatty acids have been added as well as a vitamin and mineral profile. While these products are too low in calories for most Hardgainers, they can use these as long as they add other ingredients such as fruit, skim milk and essential fats in order to increase the caloric base.

My favorite MRP on the market is Labrada's Lean Body. It contains essential fats, a slow released carbohydrate matrix that is high in fiber and a protein blend of fast and slow released proteins. Other good products I like are are:

Beverly International's Ultra Size
Champion Nutrition's Ultramet (the vanilla flavor is excellent)
EAS' Myoplex (even though it is very hard to mix)

Any of these products can be used throughout the day in between meals or after the workout.

Protein Powders
Protein powders are just powders that consist mainly of protein (typically whey protein is what is sold these days but you can also find blends). Typically, they contain no more than 5 grams of carbohydrates per scoop and 20-25 grams of protein (per scoop). Calorie wise they consist of anywhere from 100-125 calories.

Good sources of whey only powders are:
EAS MyoPro (chocolate being my favorite flavor)
Next Nutrition Designer Protein


The powders just mentioned are mainly whey protein concentrate. The best isolates in the market are:

Natures Best Zero Carb Isopure

My favorite blends in the market of whey proteins with slower released proteins are:

Labrada Nutrition's Pro V60 and Pro V60 Plus (which also has 10 grams of fiber!)
Beverly International's Muscle Provider (whey and egg blend)


I love protein supplements because of the many uses that they have. For instance in the morning I like to have oatmeal with strawberries and vanilla flavored Prov60 protein powder. One can also use them to add more protein to either a meal replacement powder or a weight gainer. Alternatively, one can also use them for creating a home-made weight gain formula.

Which Bodybuilding Protein Supplement to Choose?

So now, which protein product should you choose? If trying to gain weight then a weight gainer for sure. If you are looking to have a full meal consisting of carbs, proteins and some fats then an MRP is your best bet. If on a budget then the best way to go is to buy a 5-lb tub of protein powder.

Protein Bars
These are bars made out of any of the protein sources listed above. The carbohydrate mix is usually a combination of glycerin (which is not really a carbohydrate but a sugar alcohol) and sugars. They are low in calories compared to a weight gain shake and you have to be careful with the brand chosen as some contain less than desirable fats and too much sugars. If trying to lose fat, then limit their use to once per day at the most.

If doing a competition then I would refrain from using them. The ones I like most in the market today are:

Labrada's Lean Body Bars
Worldwide Pure Protein Bars
Met Rx Protein Plus Food Bars
EAS' Myoplex Deluxe Bars

Beef Liver Tablets
These tablets are a great source of beef liver and bodybuilders have been using them for decades in order to obtain the values offered by beef proteins. The key thing for liver tablets to be useful is that they need to be manufactured with the highest grade of beef liver and they also need to be purified from the fat, cholesterol and other impurities that are contained in the liver.

When it comes to beef liver tablets the best ones in the market, in my opinion, are Beverly International's Ultra 40 because they contain the highest grade of beef liver and have been purified and processed to contain forty-five times the nutritional amount of whole beef liver.

The way to use them is to add 3-4 tablets per meal. Each tablet adds an additional 2 grams of protein from beef liver to your meals.