With health and fitness continuously gaining in popularity, bodybuilding has shed its former unfashionable image as more and more join the ranks of bodybuilders, including former glamour model Jodie Marsh. However, with so many supplements available, it can be a minefield to find supplements which improve performance without spending a fortune.

One of the most basic yet important supplements of all, is a good multivitamin. For the body to be in the right state to gain lean mass, the muscles need to be able to perform at the highest levels to achieve the ultimate pump whilst working out. In order for the muscles to grow and repair following a work-out, new cells need to be synthesised and can only do this with the right supply of vitamins and minerals. Taking a daily, good-quality multi-vitamin is recommended together with an additional dose following a full work out.

Once the body has been primed and is in peak condition, the next step is to maximise the effects that can be obtained during a work-out. One of the best ways to achieve this is by the use of creatinine. A naturally occurring substance, creatinine is found in the body as well as in red meat and fish. In order to absorb the amounts needed to maximise muscle growth, vast quantities of meat and fish would have to be consumed so a creatinine supplement is often taken in their place. Creatinine works in two ways, by providing a boost to performance during the workout, allowing the bodybuilder to perform at a greater intensity and also by helping the body to recover more quickly, especially following the work-out when the muscle growth actually occurs.

Protein is also imperative for the muscles to repair after a work-out and for the cell growth to take place. Around 40-50 grams of protein is the standard amount recommended and the most effective way to achieve this is by the use of a protein powder. There is a wide variety of protein powders on the market, with the majority being either a whey or casein based product.

 Whey protein powders are available in either concentrate or isolate form with isolates more easily absorbed by the body, tending to be slightly more expensive. Concentrates are a good place to start for beginners or for those looking for a supplement that is easy on the wallet. On rare occasions, concentrate whey protein powders cause digestive disturbances but switching to an isolate powder resolves the problem. However, this only affects a small proportion of people and shouldn't deter individuals new to the supplements market from trying concentrate powders first.

Casein protein powders are a good way to ensure your body remains in an anabolic state throughout the sleeping hours as it is a protein which is digested very slowly, usually between 5-7 hours. By taking a casein protein drink just before bed, no muscle mass will be broken down during the night.

All of the above three supplements are of great benefit to bodybuilders of all abilities, are entirely legal and won't break the bank balance. There are additional supplements available in the market but the benefits will vary and a more specific assessment of the individual is recommended before investing in these.