Protein powder is by far the most commonly used supplement and is usually the first supplement that someone will try. It is quite achievable to eat enough protein through your normal diet however there are some advantages to taking protein powder over whole foods. Protein powder will give you more protein per calorie compared to other protein sources and it is also very convenient in terms of preparation. Protein powder is also cheaper per gram of protein compared to lean meat sources of protein.
Taking a post workout shake can kickstart the recovery process providing your body a steady stream of amino acids. You also have the choice between a wide variety of protein powder both fast and slow absorbing such as whey and casein depending on what you are trying to achieve.
There are many brands of protein powder out there, both good and bad, so take the time to choose a good one. You should also shop around and take advantage of discount codes to save money on your supplement purchases.
Creatine is one of the most studied supplements and has been proven to work (although there are a small minority of people who are non responders). Whilst the typical “loading phase” advised by manufacturers is not actually necessary you should be taking 3 to 5g per day as the effective dose. Creatine is now present in a lot of other supplements such as protein powder and pre workout drinks so in some cases you might not even have to buy it separately. Since creatine is so cheap, it should be a part of almost everyone’s supplement stack.
Green tea is often used as a fat burner. In studies with animals, green tea extract was shown to burn more fat and lead to less weight gain than in animals that only took a placebo. You should take about 90 milligrams three times per day for best results.
Most people are not eating nearly enough fish, particularly oily fish such as salmon. For this reason many people would benefit from supplementing with fish oil tablets. Fish oil reduces the risk of heart disease as well as has the ability to reduce inflammation. Thus they are perfect for the post workout recovery process.