When you are new to lifting, the supplement wall can look like a lot. You only need a few things to start. Training, food and sleep do most of the work, and supplements fill the gaps.
1. Protein powder
Protein powder is a simple way to reach your daily protein. The International Society of Sports Nutrition puts the range for most people who exercise at 1.4 to 2.0 grams of protein per kilo of body weight a day, with 20 to 40 grams a serve as a general guide.
2. Creatine monohydrate
Creatine is one of the most researched supplements for strength and high intensity training. The usual dose is 3 to 5 grams a day, every day.
3. Pre-workout, if you want it
This one is optional. A coffee does a similar job for many beginners. If you do buy one, start with half a serve and check the caffeine. See pre-workout or the caffeine free non-stim range.
4. A mass gainer, only if you struggle to eat enough
If you cannot get enough food in, a gainer adds calories in a shake. See mass gainers.
What to skip for now
You do not need ten products in month one. Get consistent with training and protein first, then add things one at a time so you can tell what helps.
Starter stack
Protein plus creatine is the classic beginner pair. Check the stack deals to buy them together for less.
More guides
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This is general information, not personal medical advice. Always read the label and use as directed.
