Taking care of your body through the proper exercise, a well-balanced diet and a stress-free mind all contribute greatly towards keeping healthy and building a good set of muscles.Vitamins - Additional supplementation may be necessary to reach optimal levels of antioxidants, including vitamins A, C (ascorbic acid), and E.Aim for 1,000 mg of C, 200 to 400 mg of E, and 10,000 IU of A (best in the form of beta-carotene).Bodybuilding requires the most protein, sometimes as much as 300 g per day, which is difficult to manage through meals alone. (The body can only absorb about 35 g at one meal.) So bodybuilders and athletes who need to rebuild muscles after intensive training often turn to protein supplements, especially whey protein. Virtually fat-free, whey protein provides immune system support as well as essential muscle-building amino acids.Improved performance means more energy and endurance, and that translates into a diet that provides complex carbohydrates w brown rice, whole wheat, oatmeal, unrefined flours, and fruits and vegetables. Carbohydrate supplements are available in a variety of forms, including bars, powders, and gels. For best results, consume high-carb supplements about an hour before working out.Herbal boosters-Siberian ginsengOne of the most popular non-herbal supplements in the athletic arena is creatine, a natural occurring amino acid produced by the kidneys and liver which is stored in the muscle cells as creatine phosphate or phosphocreatine.Pyruvate, a metabolic compound that's also found in red wine, cheese, and red apples, has more than 25 years of research to back up its claims as a fat burner that also creates lean muscle mass and increases endurance by as much as 20 percent.L-glutamine. The most commonly occurring amino acid in muscle tissue is L-glutamine. Exercise increases our need for glutamine - especially heavy-resistance weight training -- and supplements have been found to build muscle mass and help with loss of body fat. Dosage recommendations vary widely, so follow the directions on the product you purchase.