A good multivit and fish oil should be sorted out before moving onto other supps. Since you've got your meals covered and already have a creatine supp, you're pretty much set, IMO. Just add on the multi and fish oil if you haven't already got them.

Vid related:


If the label on the tub says creatine, it's good.

Being lean boils down to calories in vs calories out. Understand that concept before jumping straight to supplements.

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Well, whether it's troublesome or not would depend on whether the regulating body of the contest you enter (I assume it's a contest since you mention testing) has it listed as a banned substance.

The cheaper one or the one that tastes better to you.

More or less the same, unless the product contains fillers/other ingredients, in which case you can't really know for sure how much creatine you're getting per serving.

Mass gainers have their place if you know what you're doing. Personally, I've made gains using them because of the extra calories on top of my regular diet (which at the time wasn't enough).

Creatine aids in the production of ATP to provide your muscles with more energy, it's got nothing to do with nutrient uptake. The potential water retention that some people may experience is more of a harmless side effect.

They should still be fine. Looking opaque is just what happens when oil freezes, AFAIK.

It doesn't make a difference overall.

This post has been edited by -Dan: Jan 2 2013, 05:16 PM

Lol, in a nutshell, they don't work. If you want a supplement, you could go with a pre-WO since you have your diet in check and you mentioned not having much energy.

Good on you for being an informed consumer.

Creatine adds mass to your big toes. Amino acids add mass to your thumbs.

A teaspoon gives you approx. 5g.

Protein is protein. What matters more is your diet as a whole.

He's a professional bodybuilder. With his level of muscle mass, he'd likely have a massive metabolism and would require a great deal of calories to just maintain weight. In his case, with him knowing how his own body works, sure he could use mass gainers. For the average trainee, all you really need to to is eat, and understand basic nutrition. I have used mass gainers. Have they worked? Yes. Why? Because I was hitting whatever calories I needed at the time to grow. I could have grown exactly the same if I had eaten more.

Supplements are all fine and dandy but they should not come before the foundation has been set up. So many people jump straight into a supplement store when they don't even know what macros they should be hitting daily, let alone what a macronutrient even is.

1g/lb of bodyweight is a good number for both bulking & cutting.

Training your body as a whole will improve your performance in your sports.