T Nation

Supplement Advice


Hey guys,

I have been lifting for few months now and want to start adding some supplements to my diet to maximize my efforts. I have been taking protein shakes since I started and a multi vitamin with some fish oils, but that it all.

I am 26, 5'9", 175 and I am looking to lean up and increase my strength. I am looking at getting the following supplements, let me know what you think:

Optimum Nutrition Gold Standard Protein
Optimum Nutrition Creatine

I would really like some advice on a good schedule for taking these, and if you have any suggestions on different supplements as well.

Thanks in advance for any help.



protein- take it post workout or with meals/ meal replacements

bcaa- take it pre/ during workout

stim- take it pre-workout obviously or morning. would avoid this stuff at least 6 hours prior to bed

creatine- take it everyday, 5g or so, anytime of the day. would probs just take it dry pre-work out and swish it down with a little liquid.

you mentioned fish oil and multivitamins. personally, i like taking fish oil with my PM meals but avoid taking it around working out. multivitamins are usually best to be taken with meals containing fat.

start doin some research and make sure you're eating correctly and your training is solid because these supplements will not make or break your goals. they will do only that, supplement.


Thanks a lot man. I appreciate the advice. If anyone has any other recommendations please let me know.


I think as long as you are working out in a "fed" state, you may be wasting your money with the BCAA. I use a BCAA supplement (Purple Wrath) when I train fasted, but as long as you have food in your system you don't have to worry about it. Other than that it looks good.

Protein, Creatine, Fish Oil, MultiVitamin, and a pre-workout stimulant. That's basically my list as well, and I think it's just about all you need.