Protein Powders Why You Need It: Protein is vital for your muscle repair and growth. If you cannot attain your daily target through food, supplementing with a protein shake will get you there.

Choices: Whey protein (fast-digesting), casein protein (slow-digesting), and plant-based proteins for vegetarians or vegans.
When to Take: Post-workout or meal replacement.


Creatine Why You Need It: The most studied supplement out there, creatine enhances muscle strength, power, and endurance.
How to Take It: 5 grams daily. There is no loading phase, but both ways work.

BCAAs (Branched-Chain Amino Acids) Why You Need It: These amino acids help diminish soreness from your muscles and enhance recovery time.
Best When Taken: Prior to or after exercise

Omega-3 Fatty Acids Why You Need It: Keeps your joints healthy and minimizes inflammation. It's doubly important for big-lifter types.
Get It From: Fish oil supplement or find alternatives with plant-based sources such as flaxseed oil.