T Nation

Supplements for a Beginner

I was wondering what should be my supplement prioritys. I’d like to get the most bang for the buck…

I live in germany, so unfortunately it’d be too complicated to get Biotest’s stuff. Also, I’m lactose intolerant, so no concentrate protein for me.

Please correct me if i’m wrong about something. As far as I know, those are the most important supplements:

Whey protein
Isolate for me. 1 shake after workout should be good.

Casein protein
Maybe drink 1 shake before going to bed, and 1 shake in addition to any meals wich do not contain any protein so I get some slow-digesting protein with every meal.

Fish oil
To be honest, im not sure. I’m 24, so my risk of dieing of a heart attack is rather low. I don’t have joint pain either. However, the fat loss effects seem pretty nice. Have I missed anything?

Creatine
Its cheap in comparision to protein, but I heard beginners don’t get much a benefit from taking creatine? Also, I guess protein is more important.

So… what and wich brands would you recommend? Please correct me if I’m wrong about anything, part of the reason I’m opening this thread is to see if my understanding of supps is correct.

Thanks

PS: I’m aware having a good diet is first priority… thats why I’m keeping a food log at the moment.

It looks as though you’ve got the basics covered. What brands of proteins are available to you?

Have a whey shake upon waking, followed by breakfast later on, or all together if time is an issue.

Casein is great all other times of the day when you need some protein, and like you said, before bed.

No matter what take fishoil, it’s cheap and the benefits are just too good to pass up. Just make a habit of taking a few after each meal.

With creatine some people respond to it more than others. I don’t really get any bigger when I take it, but maybe I can push out a few more reps. Who knows. It’s fairly cheap. Give it a shot and let your body be the judge.

Hope that helps

Just starting out I’d save the creatine. As a beginner you should see many changes in a short amount of time and won’t need creatine, save it to bust out of a rut or plateau down the road. Whey is pretty good to have, fish oil should be consumed by everyone I think. That should do it, as long as your diet is good. I find there are too many people who think supps can make you big and strong, when really if you work hard and eat right you’ll be alright, and have more money!

[quote]stew2310 wrote:
Just starting out I’d save the creatine. As a beginner you should see many changes in a short amount of time and won’t need creatine, save it to bust out of a rut or plateau down the road. Whey is pretty good to have, fish oil should be consumed by everyone I think. That should do it, as long as your diet is good. I find there are too many people who think supps can make you big and strong, when really if you work hard and eat right you’ll be alright, and have more money![/quote]

Sorry man but I disagree about the creatine, although you will make gains when you are just starting anyways, why not make more gains now with the added creatine instead of wait for that down the road.

To the OP:

I’d say you got the basics covered and it’s good to know that you realize these are “supplements” to a diet, not wonder pills.

The only thing I’d add is some sort of multi-vitamin, multi-mineral, greens product. If your training hard it’s great to get all the essentials daily just for overall health and body function.

Watch out for ones with iron. Males generally do not need to supplement with iron and if you do it could possibly lead to iron poisoning to my understanding, which isn’t good.

Good luck man, you seem to have the essentials down.

Gerdy

Thanks for your answers guys!

[quote]Chip Duglass wrote:
It looks as though you’ve got the basics covered. What brands of proteins are available to you?[/quote]
I can get the following brands:
Optimal Nutrition
Best Body Nutrition
Isofruit Delite
Ultra Whey Pro
100% Whey Isolate (Scitec Nutrition)
Super Whey Pro
SPM For Lean Mass
Protein Delite
Mammut - Formel 90 Protein
Multipower
Prosport
Body Shaper
Inko
Powerbar
Weider
Allstars
Isostar

I heard good things about Optimal Nutrition, but I don’t have a clue about any of the others.

I usually eat a big bowl of oatmeal for breakfast… would it be ok to simply put the protein powder into the oatmeal?

[quote]Dirty Gerdy wrote:

The only thing I’d add is some sort of multi-vitamin, multi-mineral, greens product. If your training hard it’s great to get all the essentials daily just for overall health and body function.[/quote]

Hmm… what do you think, would some multi-vitamin juice work for that?

pushing this post up, so someone sees this and replys… (I hope thats ok after 5 days).

[quote]JxG wrote:
Thanks for your answers guys!

Chip Duglass wrote:
It looks as though you’ve got the basics covered. What brands of proteins are available to you?
I can get the following brands:
Optimal Nutrition
Best Body Nutrition
Isofruit Delite
Ultra Whey Pro
100% Whey Isolate (Scitec Nutrition)
Super Whey Pro
SPM For Lean Mass
Protein Delite
Mammut - Formel 90 Protein
Multipower
Prosport
Body Shaper
Inko
Powerbar
Weider
Allstars
Isostar

I heard good things about Optimal Nutrition, but I don’t have a clue about any of the others.

Have a whey shake upon waking, followed by breakfast later on, or all together if time is an issue.
I usually eat a big bowl of oatmeal for breakfast… would it be ok to simply put the protein powder into the oatmeal?

Dirty Gerdy wrote:

The only thing I’d add is some sort of multi-vitamin, multi-mineral, greens product. If your training hard it’s great to get all the essentials daily just for overall health and body function.

Hmm… what do you think, would some multi-vitamin juice work for that?[/quote]

For the protein, do you mean Optimum Nutrition, not Optimal? If so, that’s a pretty good one. As for the oatmeal, it’s a great idea to put the protein powder in there, just let it cool down for 5-10 mins. before you do(supposedly the protein can get damaged if it gets too hot).