The reality is that most people don’t train hard enough to justify the supplements they are on but they can be very useful.

Before taking any supplements you need to understand which level of training you are at and then get the appropriate stuff. You also need to make sure your basics are squared away. If your diet is crap, you don’t get enough sleep or your training program is rubbish no amount of expensive powders will make you big and strong.

So here is a guide for three basic levels of training, keep in mind that these are cumulative which means that people at the advanced/competitive level need to take everything from the levels below as well.

Before you think about supplementation check the following

1. Are you eating 3 solid meals a day + 2 – 3 snacks each containing some protein, carbs and good fats

2. Are you training at least 4 days a week with a focus on the big basics like deadlifts, squats, bench press, chinups and military press.

3. Are you getting 7- 9 hours of sleep a night.

If the answer to any of these is a no then spending big bucks on supplements is going to be a waste of time.

Level 1 – Beginners

During the first 6 months to 1 year of serious training it’s unlikely that you’ll need much more than lots of food and some hard training to make gains.

Supplements at this level are restricted to stuff that’s cheap and highly effective.

Multivitamin – Train hard and chances are that you’ll be working your bodies vitamin and mineral stores a bit harder than the average couch potato. While you may be getting enough from your diet a multivitamin is good insurance and costs bugger all.

Protein – Plain Whey Protein Concentrate mixed with whole milk 2-3 times a day. No need for fancy pants stuff that’s been bioengineered to death.

Fish oil – 3 – 6 caps a day for general heart, brain and joint health. Start now and never stop taking it.

Sports drinks – Gatorade or similar during hard training to replace electrolytes and provide energy. Avoid if your goal is fat loss.

Level 2 – Intermediate

If you have been training for at least 6 months and you are now using more advanced training methods because beginner programs stopped working then you are probably ready for some level 2 supplements.

This stuff is more expensive than the level 2 stuff and the performance gain is not generally as big you get from the basics.

Creatine – 5g a day with your recovery shake. Creatine improves performance in repeated bouts of near maximal exercise. This allows you to train harder and allows you to stress the body more for continued gains in strength. Good for strength and power programs, not so good for distance runners because you do tend to gain some fluid weight which makes you slower.

Minerals – Zinc, Magnesium etc can help you recover. I quite like “Endura” sports drink at the moment but you can also use a supplement like ZMA that may boost testosterone production.

Glutamine – The most abundant free amino acid in muscle. 3-5g once a day after workouts may speed recovery.

Level 3 – Advanced / competitive athlete

If you are 2+ years into serious training and you compete then you’ll be looking for anything that gives you the edge.

At this level it’s worth experimenting with different products and combinations as some things appear to work for one person but not another.

Some stuff to try

BCAA – Branch chain amino acids may help recovery

Vitamin D – 5000IU a day, this may turn out to be like fish oil in that it’s long term health benefits are becoming compelling but for sports performance at the moment it may help or it may not.

ZMA or GABA – Worth trying for improved sleep and growth hormone secretion but not cheap.

Anything else that takes your fancy, antioxidants, weird plant extracts, Nitric oxide supps, caffeine in high doses (be careful with this one). At this level you might get 1 or 2% from trying something new or you might get nothing but the proverbial “expensive urine” however as a competitive athlete sometimes that 1% is the difference between first place and fourth, and no one EVER remembers the guy who came fourth.

Want Supplements?

I get all my supplements from  The Edge Sports Nutrition

I’ve known the guys at The Edge since I first started training back in 1997, they’ll be able to give you advice on exactly what stuff you need.