Real food is more nutritious than any supplement. In fact, food provides valuable nutrients, such as iron and zinc, which are absorbed more efficiently from food than from supplements. Our bodies need all the essential amino acids present in complete proteins, which are found in meat and soybeans, for example, to make new muscle tissue. As with other nutrients, amino acids are also absorbed more efficiently from food. Supplements actually may cause imbalances and interfere with the absorption of other amino acids.
Food is also easier on our wallets, as supplements can be quite costly.
The most important factor for a weightlifter is to take in enough calories. Sufficient calories from carbohydrates are needed to fuel the body so that protein is used to build and repair muscle tissue. Otherwise, with low calorie diets, precious protein is burned for energy instead. Carbohydrates not only provide fuel for the muscles, but they also bring about a hormonal response that enhances muscle synthesis. In addition to what you eat, resistance training is the best way to increase lean body mass.