Diet and exercise can help you get into shape, maintain a healthy weight and help you stay fit. Diet and exercise alone will not help you build muscle mass. To build your muscles you need diet, exercise and supplements for extra nutrition. Diet in this case is not a decrease in calorie intake but a significant increase in calorie intake. You need more calories for serious bodybuilding. Figure out what intake maintains your current weight and then add 500-1000 calories to that. You can also just multiply your current weight by 20 and that will give you the calorie intake you will need to build muscles. Exercise for muscles is weight lifting, plain and simple.
If you are not going to increase your calorie intake or lift weights, do not even bother with supplements because they will not help you. You need all three components to be successful at bodybuilding. Supplements are needed to help your body get the right nutrients in the right amounts for building muscles and make your weight lifting exercises more effective. There are many supplements to choose from so pick wisely. Some can be harmful and carry side effects, natural bodybuilding supplements have no side effects. Protein is the building block for muscles so your supplement should have a lot of it and provide your body with help to boost and maintain it at high levels. Protein synthesis is an ingredient that repairs or removes damaged proteins and builds new proteins that can handle the stress of the weight lifting exercises you are doing. The new proteins are stronger and build mass. Protein boosts help increase protein levels that diet alone may not be providing adequately.
Other ingredients should be included to provide nitrogen retention, increased vascularity to increase oxygen to the body, and fat burning. An ingredient should also be included for soothing aching joints naturally. The best supplement brands should offer a variety of supplements for different stages of muscle building. Read the labels, do some research and ask your doctor about supplements before starting any of them. Train hard, eat well and you will get results.