👑 Must have

<aside> ⚪ Creatine It’s cheap and it works, take it. You will gain water weight from it. It's not fat. Only buy the Monohydrate, the other creatine stuff is bullshit**. and no, it is not steroids. Look it up.**

5g per day, every day, forever.

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😐 Meh, Nice to have

<aside> 🍗 Protein powder This supplement is for convenience, not necessary. ****Drinking this is easier than coming home from work and cooking chicken breast just to hit your protein target. This is safe at all ages. It’s not steroids, and safe for all ages.

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<aside> 💊 Vitamins and minerals supplements Don’t take supplements. Take a blood test to see if you are lacking anything. Then adjust your diet accordingly. Vitamin D3 is the first to check. If you still can not hit your vitamins, only then supplement what you can't get from food.

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<aside> ⚡ Electrolytes Take this if you're sweating a lot and struggling to stay hydrated (sodium, potassium, magnesium)

Salt and water does the trick. Milk is the second best. Coconut water is good as well

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<aside> 🔋 Pre-Workout
Unnecessary. Caffeine + salt does the job.

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<aside> 🥦 Green Powders

Whole vegetables are cheaper and more effective for overall health.

But take it if you have lack of time

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