1. It really is what they eat. Supplements are only to supplement your diet. You should not rely on them. Try to get as much as you can from what you eat, and if you need more of something, then look at supplements.
2. "bread" :)) Try creatine and vitamins. Go for less carbs (use only for energy before exercise) and more proteins. Water! Check on google for celebrity diets and workouts for tips and tricks. Don't use other supplements!
3. plenty of protein for muscle growth.
   egs: eggs, bread etc

Tags: body building woman, body building girl, body building forum