Supplements to consider

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When it comes to supplements, only two are worth your time, maybe three. First, a clean protein powder. This one is important especially if you have a hard time hitting your protein intake goals. My protein shake is a nice, chocolatey milk shake like treat I have every single night. Not a necessity but certainly worth considering. The second supplement to consider is Creatine. Proven to be effective, Creatine increases water content within your muscle cells, which causes a cell volumization effect that may play a role in muscle growth. It can increase satellite cell signaling, which aids in muscle repair and new muscle growth. It is also great for your skin, hair and nails. Creatine is not going to give you a massive boost in the gym, but it just might help you get an extra rep or add a few pounds to the bar. I would not recommend a beginner take Creatine, only because it is indeed effective and I would wait until my progress stalled to incorporate Creatine. Eventually you will hit a sticking point, results and progress will slow and Creatine may help boost or kick start further progress. In the beginning though you won't need this little boost, so save it for later. Other than a protein powder and Creatine, if your energy levels are low a pre workout is always effective. Its just a glorified energy drink and plain caffeine works fine here too. These are the only supplements I would recommend. Now let's talk vitamins, very important and something I always recommend. A daily Multi Vitamin for everyone. And I recommend you have vitamin and mineral levels tested at least once a year to determine any deficiencies you may have. Common deficiencies include Magnesium, Iron, Vitamin D and B. Request this testing from your provider and he/she will guide you on which vitamins to take. Vitamin deficiencies can reek havoc on your progress, effecting energy levels, hormones and even your metabolism. If you have deficiencies, once corrected you will feel the difference. So get your protein in and take your vitamins. Utilize Creatine when needed and leave everything else on the store shelf.