Casey Butt, fitness researcher, has done intensive work on the topic and there looks to be a limit to how a lot of muscle we have a tendency to can carry naturally (without the help of professional-hormones or anabolic steroids). If you've got an interest in this subject, check out his book, Your Muscular Potential (not an affiliate link). I actually have it, and it's a great browse. Like Vitamin D, it's crucial in maintaining adequate bone health. If your diet includes dairy you probably do not want to supplement with calcium. However, if you're lactose intolerant or do not eat a ton of calcium-made foods, employing a calcium supplement may be in your best interest.

Protein powder is in no way, shape, or type essential. However, some individuals find it difficult to eat a sufficient amount of protein (a minimum of 1g/lb of body weight) through whole foods alone. In this case, supplementing with protein powders may be helpful in helping you reach your daily quota. I like that this post puts a ton of the fundamentals (spanning BOTH diet and exercise) into an straightforward-to-understand format for beginners. I do have one concern though together with your comment that once vi months to a year (and 15-20lbs of weight gain) the lifter can be intermediate.